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10 exercises that will help pump up the ass even the most lazy people

Who not dreams of beautiful and elastic p to fly? Before the hottest time in there are very few days left, but you can have time to bring the figure in order with a few proven exercises.

We are tired of boring and grueling squats: catch some exercises that will come in taste even the laziest sausages on the light Steroids Australia Online. Training intensity and the number of repetitions you can vary in depending on their training and physical abilities.

1. Clamshell

10 & nbsp; exercises that will help pump up the ass even the most lazy people

Starting position: pelvis on beds, legs on weight and bent at right angles, feet look at ceiling. Extend your legs and try to keep them on weight, straining the buttocks. This exercise is aimed at pumping of the gluteus maximus muscle.

2. We hang on shoulder blades

10 & nbsp; exercises that will help pump up the ass even the most lazy people

Starting position: hands in side, shoulder blades lie on beds, the body is "sagging", but on gender is not sit down. Then we raise the pelvis, forming a right angle. The wider the legs are apart, the easier the exercise is and vice versa.

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3. Mahi in the parties

10 & nbsp; exercises that will help pump up the ass even the most lazy people

You will need a mat to complete the next few exercises, but fit and ordinary home carpet.

AT starting position stand on all fours: it is important that the shoulder line remains parallel to the line of the pelvis. Do max in side, straightening the left leg parallel to the floor, but not straining the lower back, we return to starting position, and then we repeat all that same with the other leg - and so on queues. Exercise develops the middle gluteus muscle.

4 Steroids UK Shop. Swing back

10 & nbsp; exercises that will help pump up the ass even the most lazy people

The starting position remains the same, but perform the swings back, while raising the leg up. Alternate legs, keep balance and try again not strain your lower back.

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5. Z-position

10 & nbsp; exercises that will help pump up the ass even the most lazy people

Exercise perfectly develops almost all the gluteal muscles and hip joint. AT as a starting position, we sit in z-shaped position as shown in top picture, then take your left foot back and tighten the muscles of the buttocks.

If you complete the exercise without any problems, then you can complicate the task: make a turn with your hip and cross legs in front, and then back to starting position.

6. Side kick

10 & nbsp; exercises that will help pump up the ass even the most lazy people

Exercise not only pumps up the ass, but and helps to learn to keep a good balance. Starting position: stand on one leg, the other we hold breasts. Then we perform a swing leg forward, as if striking an invisible enemy, and helping ourselves to keep balance with hands leading steroids for sale. How do you like such a receiver?

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7. Warrior Pose

10 & nbsp; exercises that will help pump up the ass even the most lazy people

We perform one of warrior posture variations. This exercise develops various muscle groups and also helps to learn to keep balance. We stand up straight, raise our hands up with palms inward and gradually lean forward, while raising the left leg Steroid Shop №1 in Australia. We hold the case parallel to the floor and freeze in pose on 20-30 seconds. Repeat exercise with with the other leg.

8. Shoulder bridge

10 & nbsp; exercises that will help pump up the ass even the most lazy people

We lay down on back, bend your legs in knees hands on shoulder width. Slowly raise the pelvis to 45  and linger in this position on five seconds, while straining the muscles of the buttocks. Back to starting position, repeat.

9. Mahi s kettlebells

10 & nbsp; exercises that will help pump up the ass even the most lazy people

This simple exercise can be performed and without kettlebell but the extra weight will make it more effective. We rely on outstretched arms and keep the body parallel to the floor. Hold the weight under the knee and perform the swing leg up and down: to each leg will be enough to do 10-15 repetitions.

10. Exercise with fitball

10 & nbsp; exercises that will help pump up the ass even the most lazy people

If you have a fitball then here is another static exercise that gives an excellent load and on buttocks, and on hands and on press Buy Anabolics in USA. We lay down on belly, hold the fitball with your feet. Strain the press, stretch your arms forward, and we raise the legs from gender. Keep the pose in for 10 seconds, then rest and We carry out several more approaches.

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