Glutei exercises! Let’s do the bottom of the walnut!

There was very little time until the beginning of the summer season and we all dream of having an enviable rear! We all want to wear a pair of jeans or a dress modeled on the body and appear on the cover of a magazine! Ah, what a good dreams! But everyone can become reality we call some daily Glutei exercises!

It was not necessarily born in Brazil to have a rear of note 10! It is sufficient to follow certain rules and fulfill certain Glutei exercisesTo make the bottom of the walnut! And to start correctly and obtain results compared to expectations, before clarifying what represent the muscles of the buttock, how they work and what exercises they adapt.

What are the muscles of the buttock?

They represent the most powerful group of muscles in the human body. They contract practically permanent because they are directly responsible for the movement of the hips in any direction. And if we spend a lot of time in a sitting position, they become weak and get a flat look – the nightmare of any woman!

This thick group of muscles actually includes 3 muscles which, from children to adults, seem this:

• The small buttock (Gluteus Minimus) – The smallest of these 3 muscles, is part of the hip, with the stabilization function;
• The middle buttock (Gluteus Medius) – It is attached to the hip joint, has the function of lifting the rear, stabilizing the sides and rotating them;
• The big daughter (Gluteus Maximus) – It is directly responsible that the poster looks like tonic.

So to recover a dream, when we do it Glutei exercisesWe must train all the mandatory muscles.

This can be done very easily and in domestic conditions. These exercises do not require special equipment, but give us the results similar to those obtained from visiting a strength room. Therefore, they are useful and very accessible!

Executions for an enviable rear!

See here 4 exercises Which, performed regularly and correctly, will approach you as a rear like J. Lo (which, by the way, has obtained its fund for a $ 20 million):

1. squat. They are easy, comfortable and easy to perform exercises. This type of exercise also involves other muscle groups, such as the muscles of the abdomen and quadriceps. Removes the legs at the level of the hips, keeps the back straight, holds the abdomen and slowly goes down to the ground, bending the knees until they are at an angle of 90 degrees and the thighs – parallel to the floor.
2. Genuflections with jump. They represent the same genuflections with the only difference that the lifting – a jump is performed. This type of exercise burns more calories and trains the feet and posteriorly.
3. They adapt lateral. An alt gen of Glutei exercises. Start with the right side, go right to bend the knee up to 90 degrees. The left foot remains elongated, the abdomen tense, the rear part slightly in the back. Push with the right foot, returning to the initial – vertical position and exactly going down on the left foot.
4. The bridge to the mattress. This exercise is taken from sports hours at school and works in an excellent way. In the lying position, with the knees bent and soles glued on the floor: crawl the abdomen, the buttocks and lift the trunk and the thighs as higher as possible. Go down slowly, without permanently touching the mattress and repeating the exercise.

What I presented above are just some of the exercises that, performed every day, will help you get a good rear to delight and watch!

And if you don’t know where to start and you are not sure to perform them correctly, consult The Bombat Fund program of Fitness mama! It absolutely includes all the necessary exercises and the correct combinations, with all the details and their visualization.

And in addition to the program of Glutei exercises, Fitness mama It also guides you in correct nutrition. This, by the way, is as important as the correct execution of the exercises to achieve the proposed purpose as quickly as possible!

Let’s see, do you want a rear from $ 20 million?

So start with us today by accessing 5 days sprintAbsolutely free!

Because regardless of the season and some dictated and modified trends from year to year, a toned and sculpted body, with a rear trained, will never go out of fashion!