How to get rid of fat from the buttocks

buttocks

buttocks

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If you take into account statistics, beautiful female buttocks cause more attention in men than elastic breasts. Such preferences are not accidental, after all the beautiful and smartly pop is not only sexual, but also testifies to the good physical form of the possessor. Based on this, we can say that this part of the body needs to be given special attention.

“How to remove fat from the buttocks?” – Asks many girls. The fact is that you can not remove fat locally. To do this, you need to create a special tactic, which will include a diet and properly selected exercises for muscle training.

How to remove fat from the buttocks
How to remove fat from the buttocks

Most of the girls are interested in how much time you can achieve a good result. With regular lessons and competently composed diet, the results will not keep you waiting long. After 1-2 months you will see that the fatty tissue has become much smaller and your body has acquired a different shape. You should understand that such results can be achieved, both in the gym and at home (the first option is better). Strong gluteal muscles protect the lower back from damage during exercise and read the article about how many times to train a week.

Ways and methods how to remove fat from the buttocks

As mentioned above, you can not burn fat in a particular area of ​​the body. You have to reduce the overall fat layer. To do this, you have to sweat well and limit yourself from harmful products. You probably did not know, but even a couple of slices of pizza a day can negatively affect the figure and the buttocks in particular.

At the moment, it’s not about losing weight, it’s about drying the body. Do not confuse these two concepts, because they are radically different from each other. Drying the body is burning fat tissue, in which fewer muscles should be lost. Your main task is to reduce the fatty layer without losing a lot of muscles.

Proper nutrition for drying the body

You must create a new diet that will include a lot of protein foods and complex carbohydrates. Exclude from the menu harmful fats, provoking their deposition under the skin. In addition, you need to eat at least 5 times a day. Eat small meals. To do this, you can apply a special trick – pour food into small plates. You will feel that eating more and feeling hunger will ease (psychological move).

Consider an approximate diet for a day:

  1. 08:00 – oatmeal with walnuts, apples, bananas and a cup of milk.
  2. 11:00 – rice, boiled chicken breast, cabbage salad.
  3. 14:00 – rice, lean fish, any green vegetables.
  4. 17:00 – omelette, asparagus, orange.
  5. 20:00 – lean fish with vegetables, a glass of milk.

It is necessary that in your daily diet there should be 30% of proteins, 60% of carbohydrates and 10% of healthy fats. Nutrition is the key to success in this kind of activity. Put this item on the first place. Otherwise, training will not help you.

Exercises for tightened priests

The exercises below will help make a beautiful and elastic ass, which will strike the opposite sex and cause delight. In addition, this training is suitable for both women and men.

Before the beginning of exercise it is necessary to warm up muscles. Jump on the rope, run on the treadmill, do a couple squats approaches. Only after this you can start to work out the muscles.

  1. Squats.
Squats with a bar for tightened priests
Squats with a bar for tightened priests

This method is the best for working on the gluteal muscles. Also in the work actively included quadriceps and many more muscle groups. Squats with a bar well burn extra calories.

Correct execution technique:

A) Put the bar on the bottom of the blades.

B) Spread the socks aside.

B) Go down until the hips are parallel to the floor.

D) Unbend the legs in the knees until they are fully straightened.

  1. Deadlift.
The deadlift for tightened priests
The deadlift for tightened priests

Almost all the workouts for the buttocks include staking traction. In this exercise, not only the priest, but also the waist with hips is well studied. By regularly performing it, you will form sexy legs.

It is done as follows:

A) Put your feet on the width of your shoulders and take the barbell a little wider.

B) Make a small deflection in the lower back and align the back.

B) Unbending the legs in the knees and straightening the chest, raise the projectile.

D) Lower the bar, pulling the hips back.

  1. Falls with dumbbells.
Falls with dumbbells for tightened priests
Falls with dumbbells for tightened priests

The basic method of pumping, which will help remove fat from the buttocks. The work involves quadriceps.

How to perform attacks:

A) Take in your hands dumbbells of optimal weight and put your feet on the width of your shoulders.

B) Take a step forward with one foot.

B) Go down so that the thigh is parallel to the floor.

D) Push the front leg and return to the starting position.

You have to do this for both legs.

Do all of the above exercises 2 times per dollar. At the first training, do 8-10 repetitions in the approach, on the second – 15-20 repetitions.

Now you know how to remove fat from the buttocks. The proper drying is to observe the diet and perform basic exercises.