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11 exercises for elastic butt from the slimmest girls

On February 19, Volgograd hosted the second open championship in fitness bikini. At the club Alex Fitness, 11 spectacular beauties with stunning figures took to the stage. Moreover, according to the girls, each of us can achieve the same results. Unless, of course, he will not be lazy and take note of the little secrets of the slimmest girls in Russia. Choose! What exercise and recipe do you find most interesting? To the author of the most original commentary - a prize - invitations to the concert of singer Danko on March 7 in a restaurant&dancing NewsPab!

Marina Shevchenko, Maria Loseva February 21, 2015

Valentina Nedospasova, 21 years old

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Deep lunges with dumbbells

A photo:

Maria Loseva

Fitness engaged in since 2014. Works as a gym instructor at Alex Fitness. Single. Represents Volgograd.

My exercise of the day: deep lunges with dumbbells. Lunges give the buttocks a beautiful shape. With proper execution, we pump the buttocks, quadriceps and biceps of the thigh. The technique is as follows: the starting position is feet shoulder width apart. Then step forward with one foot while keeping your lower back straight. Bend the leg extended forward until the angle between the leg and thigh becomes straight. The foot of the other leg is fixed and does not move. The knee does not touch the floor. We return to the starting position and repeat the exercise on the second leg. Ideally, you need to do 5 sets of 15 times for each leg. Yes, beauty is not achieved easily and simply!

Fitness recipe: I advise those who wish to eat properly and eat fish. For example, you can bake a red fish on the grill. Take salmon or salmon steaks. Pepper and pour over lemon juice. Salt cannot be added. She holds water and is the enemy of harmony. To fish we serve a fitness side dish - any vegetable salad. Season it with olive oil. Mayonnaise is better not to add. Also discard tomatoes - they also retain water.

Maria Tyapkina, 24 years old

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Dumbbell Deadlift

A photo:

Maria Loseva

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He has been engaged in fitness since 2013. Graduates from VolGASU, studies as a monumental artist. Designer. In a civil marriage Steroids store in UK. Represents Volgograd.

My exercise of the day: deadlift with dumbbells. This is a great exercise for beginners. It works great on the back of the thigh and buttocks. Starting position: legs shoulder-width apart, socks apart, dumbbells on the sides. We begin to bend. The back should be bent in the lower back (if you cant fully bend without hunching your back, make the slope smaller). We try to pull the back of the thigh as much as possible. Leaning all the way, push ourselves upside down. Exercise needs to be "felt." We make support on the heels. We perform 4 sets of 15 times.

Fitness Recipe: chicken breast is the basis of a fitness menu. I love the oven-baked chicken breast. To prepare, you need 2 breasts, 100 ml of soy sauce, spices (without salt!). Marinate the breast for about 30 minutes. Then wrap in foil or put in a bag for baking. Keep in the oven for half an hour at a temperature of 180-200 degrees. Serve with vegetables and rice.

Olga Nedorezova, 25 years old

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Bridge lying on the fitball

A photo:

Maria Loseva

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He has been engaged in fitness since 2011. He works as a master instructor at the Prime Club. Single. Represents Moscow.

My exercise of the day: bridge lying on the fitball. This exercise primarily involves the sciatic-popliteal and gluteus maximus muscles. Perform it in 3 sets of 50 times, feeling in each repetition of muscle tension at the top of the pelvic lift. For beginners, you can make a bridge on the floor. On a fitball its more difficult - you still have to keep your balance.

Fitness recipe: Cheesecake. For the test: 400 g of fat-free cottage cheese, 3 egg whites (no yolk is needed), 3 sachets of sweetener, coconut flakes, 100 g of oatmeal (grind oatmeal in a coffee grinder). We mix and bake everything in the form of a cake in the oven. For pouring: a packet of gelatin, frozen seedless cherries and blackberries. When the cake has cooled, lay the berries on top and fill with gelatin. 3-4 hours the cake should stand in the refrigerator so that the gelatin has time to freeze.

Vote whose fitness tips you find the most interesting! Poll on page 5!

Marina Romanyuk, 25 years old

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Mahi with straightened legs

A photo:

Maria Loseva

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He has been engaged in fitness since 2012. He works as a consultant at the Elegant store. In December 2014 she won the first fitness bikini contest in the history of Volgograd. Married. Represents Volgograd.

My exercise of the day: Swinging legs. Starting position: emphasis on the wall. Feet shoulder width apart. Keep the foot parallel to the floor. Take the bent leg back and straighten. Raise the straightened leg as high as possible. Exercise works well on the middle gluteal muscles. We perform 4 sets of 15 times on each leg.

Fitness Recipe: Perfect breakfast. We take 300 g of oatmeal, 100 g of peeled walnuts, 100 g of almonds, 6 tablespoons of honey, dried fruits (to taste), a little cinnamon. Everything is mixed and caramelized in the oven. Stir every 5 minutes so that the mixture does not burn. As soon as caramelized - take out. This mixture must be poured with milk or low-fat yogurt Genuine steroids. Both tasty and healthy!

Evgenia Samoshkina, 32 years old

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Wide squat with dumbbell

A photo:

Maria Loseva

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He has been engaged in fitness since 2014. He works as a gym instructor at the FitnessMania club. Married, mother of three sons. Represents Kamyshin.

My exercise of the day: wide squat with dumbbell. This is a classic exercise in which the abdominal muscles, buttocks, spine stabilizers and back muscles are well trained. Starting position: legs are one and a half times wider than shoulders, socks are turned outward. When doing squats, the knees should be directed towards the turn of the socks. Squat to a depth that is comfortable. The ass at the same time needs to be taken back. The number of accomplishments - 3 sets of 1520 times.

Fitness Recipe: chicken with Adyghe salt. Adyghe salt is salt with spices and seasonings: garlic, pepper, dill, coriander, parsley. We need a chicken breast, 1 egg and a pinch of Adyghe salt. Bone the breast in an egg mixed with salt. Put the plates in the form and put in the oven for 6-7 minutes. Serve with boiled green beans and lettuce.

Oksana Svetikova, 22 years old

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Weighted inclines

A photo:

Maria Loseva

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He has been engaged in fitness since 2010. Works in the field of catering. Single. Represents Volgograd.

My exercise of the day: slopes with weight. Stand straight, bend your back. Perform forward bends with dumbbells or pancakes. In this case, do not slouch. We look only in front of us. Try to lean as low as possible. We carry out the rise by compressing the muscles of the buttocks, and not the back. In the upper position we reduce the shoulder blades Buy Steroids Online for Bodybuilding. The legs remain straight throughout the exercise. We perform 12-15 times, 4 sets.

Fitness recipe: chicken rolls. You will need chicken breast, processed Viola cheese, mushrooms and cherry tomatoes. Breast need a little beat off. We cut the mushrooms into cubes and mix with cheese and halves of cherry tomatoes. Wrap a spoonful of the mixture in the breast. We stab with toothpicks. Put in a double boiler for 40 minutes - an hour. Serve with vegetables.

Vote whose fitness tips you find the most interesting! Poll on page 5!

Anastasia Dziuba, 25 years old

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Shoulder Squats

A photo:

Maria Loseva

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He has been engaged in fitness since 2014. Works as an administrator in the club Alex Fitness. Married. Represents Volgograd.

My exercise of the day: Squats with a barbell on your shoulders. Starting position: legs stand at a distance slightly wider than shoulder width, bent at the lower back. We squat, taking the pelvis back. Like you're trying to sit on the edge of a chair. Do not take your heels off the floor even at the lowest point of the squat. Such squats form a beautiful ass. We perform 4 approaches 1520 times.

Fitness recipe: tilapia in foil. This is a low-fat and very tasty white fish. Pepper, in no case do not salt the carcass or fillet of tilapia. Pour lemon, wrap in foil and bake in the oven for 30 minutes. Serve with vegetables.

Alexandra Volkova, 27 years old

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Swing on the floor

A photo:

Maria Loseva

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He has been engaged in fitness since 2013. He works as a master instructor at the Prime Club. Single. Represents Moscow.

My exercise of the day: swing legs on the floor. Exercise develops the sciatic-popliteal muscles and gluteus maximus muscle Steroids Online with Great Discounts!. Starting position: we rely on our arms bent at the elbows on the floor. One leg is bent at the knee, the second straight leg is taken as far as possible. No need to hurry. If you do the swing by inertia, the exercise will not bring any sense. We perform 25-30 times on each leg. We do 3 approaches. Exercise can be complicated by hanging a weighting compound on a working leg.

Fitness recipe: diet cake "Anthill". Mix the oatmeal (grind regular oatmeal in a coffee grinder) and 10 percent sour cream. Add fructose or another sweetener. It should be elastic dough. We roll it into several balls and put it in the refrigerator for half an hour. Then we grate the dough and put in the oven. As soon as it becomes golden - take out. While it cools, we make a cream: mix pasty low-fat cottage cheese and honey. We cut the pastries into this mass, mix and form a slide. From above, our anthill can be decorated with grated bitter chocolate or candied fruit.

Vote whose fitness tips you find the most interesting! Poll on page 5!

Tatyana Anfilogova, 30 years old

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Kicks

A photo:

Maria Loseva

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He has been engaged in fitness since 2012. Business woman: owns a salon for eyelash extensions. Not married, brings up a son. Represents Volgograd.

My exercise of the day: swing legs. Machs are performed with a straight leg. First back, and then to the sides. For convenience, we rely on the wall. Keep your foot parallel to the floor, raise your foot as high as possible. Exercise works well on the middle gluteal muscles.

Fitness recipe: salad with tuna and arugula. We need a can of tuna, arugula, cherry tomatoes, pine nuts, olive oil. Knead the tuna with a fork, cut the cherry in half. We mix everything. Delicious!

Nadia Abubikerova, 35 years old

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Barbell Lunge

A photo:

Maria Loseva

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He has been engaged in fitness since 2000. He works as a gym instructor at the FitnessMania club. Not married, brings up a son. Represents Kamyshin.

My exercise of the day: lunge with a barbell. This exercise primarily involves the gluteus maximus muscle. Starting position: legs together, barbell on shoulders. We take a breath and then step forward. Keep your torso straight. During a lunge, the forward hip should stabilize in a horizontal position. Make sure that there is a right angle between the knee and the floor. Do not touch the knee of the floor. And the knee should not go beyond the toe. We exhale, returning to the starting position. Repeat 20 times on each leg. We master 3 approaches!

Fitness Recipe: Salad with squid and tuna. We take two carcasses of squid, a jar of tuna, salad leaves. Throw the squid for 2 minutes into boiling water, and then cut into small rings. Mix with tuna and spread on lettuce leaves. Garnish - boiled black or brown rice. It is not as high-calorie as regular white.

Irina Agadzhanova, 29 years old

Elastic butt exercises, toned buttocks, effective exercises

Leaning forward, standing on one leg

A photo

Maria Loseva

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He has been engaged in fitness since 2012. Instructor of the gym and group programs Zebra Fitness, master of sports in acrobatic jumping. Single.

My exercise of the day: tilts forward while standing on one leg. Strengthens muscles and helps to lose weight. Standing on the left leg, we need to take the right back, lowering the upper body to the floor. Hands are relaxed and down. When the body is strictly parallel to the floor, we fix the body in this position for several seconds and return it to its original position. Its good to do this exercise with dumbbells in both hands. We do 20 times on each leg. It is necessary to perform 3 approaches.

Fitness Recipe: protein cake. We take 10 eggs (10 proteins and 2 yolks), chicken breast, 200 g low-fat cottage cheese, greens, lettuce, ¼ glasses of low-fat kefir. In a non-stick pan, fry three egg pancakes. Separately, cook the breast, slightly salt, pepper. Cut into cubes. Mix the cottage cheese with herbs and kefir. We spread in the form: first, a protein pancake, on it - a layer of cottage cheese, chicken, lettuce. Repeat the layer. Close everything with a protein pancake. We leave in the refrigerator for a couple of hours for impregnation.

Vote whose fitness tips you find the most interesting! Poll on page 5!

Vote!

Survey completed! Three prizes get:

1st place. The bracelet Blue Night from large beads from Volgograd master Olga Zhinzhikova goes to Oksana Svetikova (45%, 113 votes).

2nd place. A set of glossy magazines from Wday.ru goes to Nadia Abubikerova (25%, 63 votes).

3rd place Characteristics of training techniques in bodybuilding. Five books from the series Life is Beautiful about fashion, beauty, self-care, healthy food will be read by Olga Nedorezova (44%, 12 votes).

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Prizes can be picked up at the editorial office. Contact our brand manager 8-961-661-54-85 (Anastasia Arkhipova).

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