Sports and FitnessWeight loss

How to reduce the ass? Practical tips

How to reduce the ass? To achieve this goal, it is recommended to perform a special training complex. These exercises make the gluteal muscles, lumbar and femoral muscles work intensively. As a result of regular studies, excess centimeters will gradually begin to melt. What is included in the complex?

Exercise One

How to reduce the ass? Squats are the ideal exercise for solving this issue. There are several "subtleties" in the performance of this exercise. You should not squat too deeply, just bend your knees to the right angle - squats at a large angle will give the opposite result - buttocks will begin to increase in size. Back during these sit-ups should be kept straight, not leaning forward. While lowering the case down, it is necessary to do a deep exhalation, and during the rise of the trunk, make a slow and deep breath.

To reduce the ass, you need to perform at least 10 repetitions per approach. The number of approaches is chosen individually, but not less than twice in one workout.

Exercise two

Do you care about how to reduce the ass? Perform a special exercise that forms the gluteal muscles. It's quite complex, but the results will be stunning! Kneel to the floor. With the arms extended to the right, raised directly to the chest level, lower the pelvis and buttocks to the floor on the left. Hold in this position for a moment, balancing with your hands, straighten and rise to the starting position. After that, repeat the same movement in the opposite direction. Gluteal muscles during the exercise actively work, as well as the muscles of the thighs and sides. With prolonged and regular training, the question of how to reduce the size of the buttocks will be solved very quickly. Perform at least 10 repetitions in each side. Over time, when the muscles become stronger, you can increase the repetition up to 20 times.

Exercise Three

To solve the problem, how to reduce the ass, you can by riding a bicycle or replacing the bike training sessions on the stationary bike. Set the device in a mode in which you can work for a long time, at least 10 minutes. After a short (30-60 seconds) rest, you need to repeat the exercise. If a normal bicycle is used as a simulator, ride it for at least half an hour a day. If possible, choose routes for which you will have to travel more upwards - it is significant, long-lasting power loads during the ascents that help to reduce the size of priests.

As additional exercises it is possible to increase walks in which it is necessary to climb upwards - these can be ascending up the steps of the stairs up the hill, etc.

Use the above exercises in your daily workouts, and the results will please - unsympathetic excess volumes will gradually "melt", and the figure will be chiseled! A particularly significant effect can be achieved by combining this training complex with a low-calorie diet. Create perfect proportions of your body easily and with pleasure!

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