Комплекс упражнений "Бразильская попка"Комплекс упражнений Бразильская попка
Summer season long been opened. Beautiful and slender body adorned the beaches of the city. To effectively and quickly slipped up the muscles of the buttocks, I WANT to recommend you a complex of exercises Brazilian ass.

Raise your knees to your chest
Put his feet shoulder width apart. Alternately and quickly lift the breast, the right and the left knee. It is important to do it as quickly as you can. Do 5 sets of 50 times.

Squats a load
In the gym can perform this movement with a barbell or weighting. In the home can also use dumbbells, weights. Stand with your feet hip width. Shoulders laid back, Pres tension, stomach tighten. Follow-UPS, and the main emphasis on making ass and thighs. Carry the weight on your heels, but hips at the same time parallel to the floor. Do 5 sets of 10 squats.

Walking lunges
Begin the exercise of the lunge position. Knee touches the floor. Start to perform steps-attacks without stops, bringing forward turn right, then left leg. It is desirable to do exercise with dumbbells weighing from 2 to 5 kg. Do 5 sets of 20 shots.
Squat-jumping
Stand up straight, put his feet shoulder width apart. Do squats, make sure that your thighs are parallel to the floor. This situation sharply jump, and so quickly as you can. Do 5 sets of 10 times.

Lunges towards weight
Stand with your back exactly, weight on his shoulders. Bend one knee parallel to the floor, second leg of the assigned in the side. Do the roll-over to the second leg, while in that position and not straightening of the knees. Do 5 sets of 10 times.

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