Perfect buttocks for 21 day
'22.08.2017'
What results in the process of losing weight can be achieved in just 21 day?
We decided to move from theory to practice and open a whole block of publications about how it is possible to change the size of clothes for less than three weeks and improve the quality of the body.
I want this article to be addressed specifically to those women who, for various reasons, cannot visit the gym, are limited in time, but very eager to work on themselves and their bodies.
The first publication, of course, will be about the “center of the universe” - our buttocks, and beautiful buttocks look good only on slender legs. So get inspired and don’t wait for a convenient Monday, start tomorrow.
How to remove the “ears”, lose weight in the thighs and increase the outstanding buttocks?
If you are looking for a miracle exercise that will pointwise affect certain parts of the body and locally burn fat, then I want to upset you - this is a myth.
You can pump your abs, arms, legs or buttocks as much as you like, but if you have a fat layer, you will not see the cherished relief, and in some places you will increase due to the fact that muscles come in tone and fat does not go away.
No exercise will be effective in the process of your transformation, if you do not keep a calorie deficit.
The formula of a beautiful and toned body is very simple: balanced nutrition with a small calorie deficit + the rate of fluid consumed per day + regular exercise + total daily activity at least 10000 steps + body care.
It would seem that everything is very simple, but it is common for girls to look for easy ways and miracle methods. I will repeat from time to time that there are no easy ways, and all extreme methods (miracle diets, starvation, extreme loads of wear ...) over the years will turn your body into a flabby bag with fat and bones.
The shape of the buttocks is genetically the same as the length of the legs or the shape of the face, but even the most beautiful nature can sag over the years like two bags and become covered with a crust of cellulite.
From words to action
- Plan your ration on 21 day. Choose your favorite products, but remove from the list those that prevent to lose weight. Of those that remained make yourself a tasty diet. Here you can see the important rules of harmony.
- Find 30 minutes to practice every other day.
- Keep a diary of nutrition and training and enter your achievements there.
- Take a photo and measurements before the start and after 21 day.
- Buy a pedometer or use the program in the phone, but follow at least 10000 steps, and better 15000 +.
Important: The complex is designed for women who do not have contraindications to loads on the knee joints, jumps or any kind of physical activity.
If you are in the postpartum period, then begin your workout no earlier than in 2 a month and only after the permission of the doctor.
Any complex is performed only after preliminary warm-up.
Training plan:
Complex 1
- Knee swings - 20 times
- P-squats - 30 times
- Plank on level arms - 40 sec
- Spider bar - 20 times
- Twisting classic -xnumx times.
Between the exercises pause 15 seconds, in a row 4 circle.
Complex 2
- Buttock bridge 25 times
- Max smooth foot toward 15 times (left)
- Move smooth foot toward 15 times (right)
- Lift your left leg up 15 times
- Raise right foot up 15 times
Between exercises 15-20 seconds rest.
Complex 3
- Raising the knee up - 20 times
- P-squats - 20 times (counting each movement)
- Squat - swing to the side - swing forward (left and right legs) - 20 times (counting each movement)
- Crouching steps to the side - 20 times.
Between the exercises, pause 15-20 seconds, perform the 4 circle in a row.
Complex 4
- Raising a straight leg in a plank on straight arms (alternately left, right) - 20 reps
- Side lunge (skater) - 20 times
- Squat - swing to the side - swing forward (left and right legs) - 20 times (counting each movement)
- Glute bridge - 30 times
- Raising the legs while lying face down - 20 times.
Between the exercises, pause 15-20 seconds, perform the 4 circle in a row.
Be careful, do not rush and monitor every movement.
The complex is better to perform in front of a mirror to the music to keep a good rhythm.
The next issue we devote to work on the muscles of the body.
Good training and better results!
