Appetizing pumped up ass is one of the most attractive parts of the female body. It is not for nothing that Jennifer Lopez insured this particular dignity for a million dollars. If your buttocks are still far from perfect, do not be discouraged. Regular exercise and proper diet will help improve the situation.
Proper nutrition for building gluteal muscles
If you want to pump up your ass and fix not only its shape, but also increase its size, you will have to work hard on yourself. The fact is that it will not work to get better in only one place. Especially when it comes to building the gluteal muscles, and not about the accumulation of body fat at the fifth point.
In order to increase the bulge of the priests, you will need to consume more calories than you spend in any case. Even professional athletes always gain muscle mass with a small layer of fat, while correctly distributing the loads to maximize muscle growth in strictly defined places. After this stage, there is a drying period, during which excess fat is discarded, and muscle tissue remains.
Get ready for the first noticeable results on your buttocks after about six months of classes. To achieve this goal, your daily diet should consist of low-fat proteins, long-acting carbohydrates, and green vegetables.
Skinless chicken breast, beef, eggs, cottage cheese, white fish, buckwheat, lettuce are perfect. The rest of the products are banned, except for a banana or a special carbohydrate-protein gainer. You will eat them to restore muscle glycogen stores immediately after training. In addition, experts recommend taking vitamins and supplements such as L-carnitine, calcium, B vitamins.
Deep Weighted Squats
Please note that you will not be able to pump only your ass. The fact is that at the same time you will pump up other muscle groups that are included in the work when doing the exercises. Deep squats are the main and most effective exercise for increasing the volume of the buttocks.
Squats are carried out with a weight, most often with a barbell or bar on the shoulders. Less often - with two dumbbells or a "pancake" pressed to the chest. Most importantly, you should squat below parallel at 90 degrees. You need to squat with a flat back and do not take your heels off the floor. You can start by placing something underneath them. Always start with an empty bar, gradually adding weight.
Muscles quickly get used to stress and in order for them to grow, you need to gradually increase the weight of the weights. If you're just trying to squat, you can start with the Smith machine. In it, it will be easier for you to work out the exercise technique and insure your back.
Deep weight lunges
To pump up your butt and shape your buttocks, try weighted deep lunges. Take a barbell or dumbbells around your neck in each hand and squat. The main load falls on the front leg. Each leg in the lunges should be bent at a 90 degree angle. It is always best to start exercising under the supervision of an experienced trainer. Without it, you are unlikely to be able to master the correct technique.
If you just want to give your buttocks a bit of firmness, try doing squats at home. If you don't have dumbbells at home, you can fill 1 liter bottles with water and use them as a weight. In principle, any exercise in which you feel like you are using your gluteal muscles will work, but they will always be less effective than squats.
