Almost every second representative of the fair sex of mankind dreams of being the owner of an elastic, pumped-up priests. To achieve ideal forms, you need to train intensively and regularly. This leads to a completely logical question: how long can it take to pump up the ass?
How long does it take to pump up your ass?
To pump up your ass, you need to spend an average of 6 months to a year. The time period may vary depending on the training conditions.
You can increase the volume of the buttocks by practicing in the gym individually, or with a trainer. Or you can do it yourself at home by purchasing the necessary sports equipment.
In the hall
The fastest way will be to pump up the ass in the gym, where there is the necessary special equipment that allows you to increase the weight. The rate of buttock augmentation will depend on many factors: training intensity, exercise technique, nutrition.
It is enough to train regularly 2-3 times a week to make the butt more elastic and take on a convex shape. And after six months of regular training with a properly designed training program, the goal in the form of a pumped-up priests will be achieved.
At home
There are situations when a person does not want to go to the gym. Then it is easier for him to buy basic sports equipment and train at home. It will be a little longer and more difficult, but it is possible.
The main thing is to perform the same exercises as when visiting the gym: squats, swings, leg presses, lunges and make sure they are performed correctly. Both dumbbells and 5 liter water bottles can be used as weights.
For muscle growth, a load is necessary, so it is important to gradually increase the burden. If, due to the lack of the necessary sports equipment, there is an insufficient load on the muscles, then the rate of their growth decreases.
The first results can also be noticed in a month, but to achieve the desired result, it will take a little more than six months.
Factors affecting the speed of the result
The growth rate of the gluteal muscles will depend on the following factors:
- Training intensity. This is the main factor affecting the growth rate of the gluteus muscles. Work on a tight butt should be intense and regular. To achieve the desired result, it is important to correctly build a plan for the training process.
The intensity of the loads must be increased gradually. There must be time for rest and recovery between workouts. Because it is during the rest period that muscle tissue builds up. Ideally, train three times a week for 45 minutes.
- Food. To build muscle mass, you need to eat in surplus, gradually increasing your muscle mass. With a calorie deficit, the body will not be able to cope with the effects of training and will work hard. It is important to maintain your individual kbzh balance.
- The presence of fatty deposits on the buttocks. To pump up the ass, you first have to remove excess fat from this area, and then proceed to building muscle.
- Concentration. The brain-muscle connection. During the training, try to feel how the muscles of the buttocks tense and contract.
- Sleep. It is during rest that muscle mass grows, so you need to sleep well. Muscles will recover well and grow faster if you sleep for at least 7-8 hours.
Effective butt exercises
There are many exercise options for tightening and increasing the size of the buttocks. The main thing is to choose the ones that are right for you. The most effective are: gluteal bridge, squats, press and leg swings, as well as lunges.
Gluteal bridge
The gluteal bridge works well for the gluteal muscles, while eliminating excessive tension in the quadriceps. Number of sets of execution: 3 × 15-20 reps.
The correct bridge technique includes the following sequence of actions:
- lie on your back, bend your knees, place your arms along your torso;
- as you exhale, lift the pelvis up to a straight line position between the body and the hips;
- at the peak, tighten the muscles of the buttocks as much as possible and linger for 1-2 seconds;
- while inhaling, we lower ourselves, but, without lingering at the bottom point, we again raise the pelvis up.
Squats
Squats work and strengthen the hamstrings by triggering muscle-building processes.
There are many types of this exercise, but the technique is approximately the same for all:
- we become straight, feet shoulder-width apart or slightly wider;
- the chest is straightened, the socks are turned slightly to the sides;
- the back is straight, bent at the lower back, arms in front of you;
- squat slowly so that the hips are just below the parallel of the floor.
- on exhalation, we return to the starting position, but not until the very end and repeat the exercise.
The number of repetitions is: on the first day, 5 sets of 8-10. Every day, the number of repetitions in approaches increases by 2.
Squats are not recommended if you have back problems.
Swing your legs
Machs are aimed at working out the thigh, gluteal and middle muscles. The result depends on the type of exercise chosen. Back swings are best for pumping up priests. Number of approaches of execution: 3 × 10, for each leg.
Execution technique:
- standing on straight legs, we rest our hands on the support;
- make sure that the lower back does not bend during the exercise;
- alternately we take our legs back, as far as you can, while pulling the sock towards ourselves;
- then we return the leg to its original position.
Leg press
Leg press is performed using a special platform, the angle of which is set individually. The first approaches are recommended to be performed without weight to practice the technique.
The leg press technique is as follows:
- We lie down on the simulator so that the back is fully pressed.
- We put our feet firmly on the platform.
- Lift the platform up with our feet and remove the safety handles.
- While inhaling, smoothly lower the platform down. All weight is transferred to the heels. It is necessary to be in this phase no more than 3 seconds.
- Watch your knees, they should not come apart.
- The lower back should always be pressed against the platform.
- As you exhale, squeeze the platform up as much as possible.
To achieve results, it is recommended to perform the exercise in 3 sets of 15-20 repetitions.
Lunges
Lunges are aimed at strengthening, tightening the gluteal muscles and legs in general.
When performing lunges, it is important:
- look strictly in front of you;
- keep your back straight;
- do not touch the floor with your knee;
- put the hind leg on the toe, and not on the full foot.
Technique for performing each of the exercise options:
Forward lunges:
- the body is always in an upright position, the back is straight, the gaze is directed forward;
- legs together, feet parallel to each other;
- the leg is thrown forward, wide and in amplitude, while the hind leg is extended, leaning on the toe;
- the load is transferred to a greater extent to the working leg;
- we sit down smoothly, after which we smoothly return to the starting position;
- we monitor the balance;
- change the leg and do the same.
Back lunges: starting position is the same as for classic lunges. Only the working leg remains in place, and the step is taken back with the other leg.
Feel the glute muscles working as you lunges.
Number of execution approaches: 3×10.
Reviews of girls
I have never played sports before, started doing exercises 4 times a week, and stopped eating "food waste". At the heart of my training was squats. I gradually increased the load, when I realized that such a number of squats was given to me with ease. It took me almost six months to see for myself the result of working on the booty.
Ksenia, St. Petersburg
I worked at home, using 2 dumbbells and a 5-liter bottle of water as additional weight. She did exercises such as squatting, deadlifts and lunges with dumbbells, and also rowing with a bottle. A month later, my butt began to increase in volume. In total, I studied at home for 3 months.
Anna, Voronezh
She began to study at home after giving birth. Squats, kicks, lunges every day. Half an hour after training, I drank a protein shake. The result was, but not the way I would like. But, as soon as I went to work out with a coach in the gym, the result shocked me. After 3 workouts, my buttocks became almost perfect.
Alexandra, Moscow
After giving birth, she returned to the gym three months later. I train exclusively with a trainer, because I often do the exercises incorrectly. While the child is small, I do strength training 2 times a week, more often I can't go to the gym. Of the exercises I like most of all lunges and gluteal bridge.
Svetlana, Rostov-on-don
I used to think that it is not necessary to pump up the ass of a special mind. But when I started practicing in the gym with a coach, I realized that this is a whole science. In addition to training, it is necessary to eat right, which is not particularly given to me, but we are working on it. It took me six months of training in the gym to see the decorated ass in the mirror, but now I am striving for the best result.
Maria, Saratov
It is impossible to name the exact period of time that will be required to pump the priests, because each person has a different body. It is important to approach this issue in a comprehensive manner. So, in addition to regular exercise, it is important to monitor your diet. And after six months you will be able to pump up the ass of your dreams.
