Butt exercises: effective exercises, proper nutrition

To the buttocks has always been elastic, it is necessary to observe some rules. This applies not only to regular sport, but compliance with the diet. The quality of food and amount of nutrients, the muscles will begin to run properly and acquire an attractive appearance.

Exercises for giving buttocks elasticity
The gluteal muscle is the largest muscle in a person that requires maximum attention. If you do not use it for a long time, it will weaken and lose its elasticity after a short period of time.

Important! The effectiveness of the exercise depends on proper breathing. The exhalation should be done with effort, and not Vice versa.

Effective exercises for the buttocks:

classic squats;
wide squats;
lunges;
lifting the pelvis in the supine position;
«dragon»;
swings the leg back in the standing position;
diagonal lunges.
Classic squats

However, keep in mind that the hip angle should be within 900. At the same time, the center of gravity must be kept in the initial stage, not shifted. The knees should only be directed forward. If they "look" to the side, this exercise will not give the desired result


Wide squats

This exercise is performed with an even back and the position of the legs on the width of the shoulders. During the squat and lift, the heels should be pressed to the floor as much as possible, and the knees should be spread out to the sides. You should go as low as possible. To get good results, it is recommended to stay at the lowest point for a few seconds.


Lunges


Alternate lunges should be done with the feet pressed tightly together. During the descent, the back should be flat, do not lean forward, and the knee should almost reach the floor. The angle of the leg should be kept within 900.

Advice! If the hips are too bulky, then this exercise should be performed at least once and less often than others.


Lifting the pelvis in the supine position

In the process of implementation, the emphasis should be on the heels. The bent knees should be pressed against each other. Raise the pelvis as high as possible, and do not touch the floor when lowering. To complicate the exercise, you can put a small weight on your stomach.


«Dragon»


Perform the exercise on even hands. The foot should be pulled over. At the lowest point, the leg should not touch the floor, and the knee should be pulled up to the Breasts as much as possible. Keep your back straight when lifting, slowly rounding when lowering. At the top point, you should clamp your buttocks and hold them in this state for a few seconds.


Swings the leg back in the standing position


Do this exercise is recommended near the support, so as not to lose balance. Legs in turn should be pulled back as much as possible. At the top point, pinch the buttocks and hold for a few seconds. Keep the torso motionless and the back straight.


Diagonal lunges


The knees should form an angle of 900. During a lunge, keep your back straight and your hands in front of you to keep your balance. Don't tilt your head, look ahead.

To make the butt become elastic, you need to train systematically. It is best to do a set of exercises 3-4 times a week. If tasks require a lot of effort, we recommend reducing the number of repetitions. At the same time, you should do them as correctly as possible. This way the effect will be better.



What foods should I eat?
In order to ensure proper nutrition and functioning of the muscles, you should adhere to a diet regime. During training, you need to take food from 5 to 6 times a day. At the same time, it is important to make sure that most of the food was consumed in the first half of the day. Also, do not forget about water. It depends on its quality and quantity how quickly lactic acid is removed from the muscles. Also, for a quick recovery, you should drink a lot of green tea without sugar and exercise daily on an exercise bike.

Foods that are essential for proper muscle function:

Beef, chicken. This type of meat contains a large amount of useful amino acids and protein, which provide the muscles with proper nutrition.
Fruit (pineapple, lemon, currant). Pineapple contains a huge amount of the bromelain enzyme. This is a unique substance, thanks to which the process of protein assimilation by the muscles is significantly accelerated. Also, the bromelain enzyme protects the muscles from overloads.
Fish (mackerel). This type of fish contains trace elements that provide the body with energy.
Dairy products and chicken eggs. Lecithin provides coherence of the nervous system and muscles. And thanks to calcium, the conduction of nerve impulses is normalized.
Almond. This type is rich in vitamin E. It helps the muscles recover faster after muscle microtrauma.
In order for the butt to be elastic and acquire an attractive shape, you should systematically do the recommended set of exercises, as well as adhere to proper nutrition. Only then will it be easy to get the desired result.