"Fifth point", "buttocks", "priest", "lotus petals, closing over the source of troubles and inspiration" - all synonymous with the part of the body that excites menAnd women. The popular type of these female forms is Latin American. How to pump up the Brazilian ass on its own, at home, is the number one question today.
- 1 Brazilian forms
- 2 Before the gym
- 3 With massage movements
- 4 Activate the muscles
- 5 Secrets Miss Boom-boom
- 6 Express training program
- 7 When the roadsMinutes
- 9 Eva Andressa: a simple program
The Brazilian type is genetically conditioned. Latin American women can boast of rounded convex buttocks, which rise almost from the waist. At the bottom, where the gluteal bulges pass into the hind surface, there are no folds. Such a priest resembles a "shelf".
Slavs( as well as other representatives of the europeoid type of appearance) nature has presented other types - basically it is the shape of an inverted heart. Such "outstanding" parts of the body were admired by Ivan Slavinsky, Dali, Rubens. But there is no limit to physical perfection. Today, popular forms like Jennifer Lopez( insured buttocks worth $ 1 billion) or Iggy Azalea( Australian blond rapper has increased the ass by using plastic surgery).
Before the gym
Before you pump up the Brazilian ass with an instructor in the gym, you need to decide on the motivation. It is interesting that women often decide on the correction of a figure in the name of increasing self-esteem or for a partner.
Features of Brazilian forms:
- In the first case, an ideal example for imitation - trained girls, giving lessons all free time. The main thing is not to overdo it, otherwise the female buttocks of the Brazilian form will easily be confused with the booty of the male bodybuilder.
- Strangely enough for girls, but representatives of the strong half of humanity are not so categorical in the requirements. The "fifth point" ideal in their understanding should be elastic, but not too hard."In fashion," women with a normal physique, too thin( asthenic type) have long been unwelcome in most respondents, according to the versions of men's magazines.
- It is enough to pay attention to classes 3-4 times a week( not every day), the complex of exercises can be selected for 10-15 minutes, taking into account the easier options for knee joints.
- No special diets are needed if the girl does not go through the "drying" stage for the upcoming muscle contour competitions or before the bikini contest.
Tip! Even having excess centimeters of subcutaneous fat, do not get upset. On the contrary, if it is not cellulite, the extra grams will only emphasize outstanding forms.
Only "orange crust" decorates no one. To combat it, there are advice from cosmetologists.
For a decent result you need not only exercises to pump the buttocks from the inside. The Brazilian priest is also a professional intensive massage. It includes warming up the skin, subcutaneous layers( you need a cream with essential oil or juice of ginger, citrus fruits), massage sticks, hand massagers with a relief surface. The obligatory stage is the completion by the stroking soothing movements of the massaged area( the outer side of the thigh - the buttocks - the waist).
The visit of the masseur will take 2-3 months( 3 sessions per week).Independently make massage while taking a shower or bath( use scrubs, hard wool).
We activate the muscles
The sports instructor of the popular TV project devoted to losing weight and finding beautiful forms, Anita Lutsenko, says: one-time training will be enough three times a week for 10-12 minutes a day, and from painful diets it is possibleAnd refuse. How to pump up the Brazilian ass in just a month or two? The main thing is to use the right muscle groups, to feel the heat and tension during them( they should work).
Drops( it is possible and with weighting in the form of half-liter plastic bottles with sand, water, croup).The exercise looks like this: you just need to step forward - step forward as far as possible with your right foot - to lower your left knee - leaning solely on your hip muscles, to rise. Repeat - 10-20 times.
Tip! Weighting is necessary when the approaches of habitual exercises do not cause difficulties. Such an organism does not carry such loads. The main sign of the correctness of the exercises is a slight pain in the muscles for the next day or two.
One of the easiest to perform, but effective, exercises is lifting the pelvis up. They lay down on the mat on the back. Legs bent at the knee as much as possible, the heel being moved towards the pelvis - throw up the pelvis( sometimes fix a couple of seconds) - lowered the pelvis down, not touching the floor - again throw up.
First do the exercise 10 times in two approaches, gradually bring up to a hundred. Sometimes a bottle, weight is put on the stomach during the lifting of the pelvis( to enhance the effect), hold the inventory with your hands.
Makhi feet, lying on his side. Slightly bend the leg, which was below, and the upper. It is not diverted parallel to the floor, but slightly obliquely( slowly, but strongly).If it is given easily, the upper leg is straightened at the knee.
Swallow. Become exactly with his hands, in which the bottle - put your hands down with bottles on the floor, shoulder-width apart - this time the left leg is pulled back, back straight - the return to the starting position.
Exercise at the elbows. They stand, leaning on elbows and palms, at the feet - on their knees. The right leg is torn off the floor and slowly wound back, lifting the hip and heel higher. Next - return the leg to its starting position( on the knee) or press to the chest. Repeat with the other leg.
How to pump up the Brazilian ass by all rules, it's better to watch the video. Failure to follow the execution technique can result in a zero result.
Secrets of Miss Boom-Boom
Sometimes it is reported in the media that the "Brazilian priest" is only a brand, and by nature not all Brazilian women are the standards of beauty in this matter."Representatives of African countries remain" idols ".They are boldly equals visitors to gyms. The lion's share of their predicted success depends on the type of own "fifth point".Inverted "heart" and rounded buttocks require tightening exercises, it will be more difficult for girls with "square" and "triangular" types of priests. But the silhouette can be changed. But the main reference point remains the Brazilian version.
Important! Pygmy girls give a piquant shape to their protuberances much easier than women with small weight: it is more difficult to build up muscles than to form them from existing fat deposits( this is an excellent energy material).
Brazil decided to prove the popularity of the cult of a lush female body. Now the country hosts annual contests for the best Brazilian buttocks, the winner gets the title of Miss Boom-Boom and the right to shoot in the magazine for men.
Express training program
- Regular exercises( gluteal muscles quickly lose tonus).
- Exclusion from the diet of sweets and fast carbohydrates( before the beach season, filming), a period of so-called drying.
- A full night's rest( the muscles need rest after exercise).
The rest - for a special program. Squats, feet with legs are the most effective loads. Before the exercises knead knees( rotate several times clockwise and against, rub with hands), knead the back( with circular rotations, slopes).
How to pump up the Brazilian ass in just a week? Trainers sometimes advise to objectively look at the health and capabilities of the body. You need at least 2-3 weeks to see the dynamics of( classes 3 days a week, every other day - exercise on muscle growth, other days - cardio, fat burning, and putting out the waste products of the collapse of the amino acids from muscles).
Squats are useful:
- Squat on one leg( with a chair).Become back to the chair, hands on the belt, the left foot with the toe and the foot rests against the seat of the chair, is attached. The right one is on the floor, also bent at the knee. You have to crouch in this position, using the gluteal muscles.
- Also useful is a fixed squat. At the wall they sit down so that the back is straight. Fix the position for 30-45 seconds( the muscles are stretched, the fats are burned).
- Squats for the gluteus muscle. Squatting, the ass is maximally retracted, the legs are shoulder-width apart, the back is slightly inclined, but straight, the heels do not tear off the floor. Perform the exercise slowly, you can fix the point for a couple of seconds.
- If you need to tighten the front surface of the thigh - crouch on the toes, the inner surface - knees when squatting a little bit to the sides.
- To adjust the silhouette and make the organic transition of lines from the back to the pope, use additional weight to strengthen the dorsal muscles( squats with a bar).
Tip! Before each workout, warm up, it will protect muscles from injuries. The hitch( after training) can consist of favorite dances, easy descent on the stairs, walking.
When the roads are minutes
Before you pump up the Brazilian ass at home, you need to understand: it can be done quickly if systematized. A woman is tired of sitting behind a report or from working with a computer? It's time to stand up, lean your hands on the back of the chair and pull back your straightened leg, make 5-10 swings back.
If you watch TV, you can sit on the floor and try to get on the buttocks in the opposite side of the room( remember how the little children fidgeting).
Effective and sequential compressions-unclenching the buttocks( 50, 100, 200 times).Then they are compressed for a few seconds( fixed) and relaxed.
Tip! You can not give up the usual food( only remove carbonated drinks from the diet - replace with mineral water without gas, juices - this is a full meal, snacks).It is only necessary to change the sequence - before lunch consume carbohydrates for dinner - protein foods( meat, poultry, fish), before going to bed drink a glass of kefir or eat cheese.
If you want to emphasize the "fifth point" in a matter of minutes, buy linens with overhead inserts( panties).A longer lasting effect is left by surgery. These are silicone implants or the injection of their own fat cells into the buttock area( there are no traces of interference, the material is natural, it is convenient to apply to any zone, giving the buttocks the necessary roundness or convexity).
Eva Andressa: a simple program
A well-known Latin American fitness model and coach offers a special set of exercises. Thanks to such a program, made for her once an instructor, her body acquired an appetizing form( before that the girl was not different from the standard slim models).Today the girth of her waist is almost 70 cm, 72 kg - weight. But it looks attractive and knows for sure: there is nothing superfluous in it. And such an ass, as she wants, everyone wants.
Eva Andressa claims that the success of training is guaranteed if:
- Keep to an intense pace( between exercises rest 45-60 seconds).Only 5 repetitions. Between them a break - no more than 1.5 minutes.
- For 15 times it is necessary to push out a leg and to press to a knee( initial position - "a dog's pose").
- You need to jump 20 times per leg so that you "land" in the lunge.
- Squat without taking your hands off the floor!(20-30 times)
- And here the bar will come to the rescue. Only the legs should be taken in turn from the floor and lifted( 20 times).
- Squat for 20 times, standing on your fingers, and as much - in a pose of sumo( you need to feel every muscle, but do not lose tempo).
- Fitness trainer assures that the beautiful "fifth point" looks great with six dices of the press, for the sake of which it will be necessary to limit the delicacies, although they can not be excluded from the diet.
Tip! If you want to eat after a workout, it is better to drink a glass of yogurt with a teaspoon of fiber, or yogurt without additives. Hunger is the enemy of a beautiful figure. It forces fat to be stored in the "depot", stomach, hips, subcutaneous fat in the buttocks.
Elastic lush breasts, slender waist, chic hair - this is not the whole list of attractive parts of the female body. What would representatives of the strong half of humanity say to girls, but 87% always pay attention to the "fifth point".It, unlike other zones, is easiest to turn into ideal buttocks. Now it remains only to choose a method.