5 простых базовых упражнений, которые сделают попку вашей мечты

Наверное весь мир «повернут» на попках. Всем нравиться красивые ягодицы, но не всех природа наделила ими. Но к счастью, ягодичные мышцы – это мышцы которые можно накачать, придать ей желаемую форму с помощью физических упражнений. И тут возникает вопрос: как накачать попу, какие упражнения нужны для прокачки ягодичных мышц? Существует огромное количество различных упражнений и методик для прокачки ягодичных мышц, но мы вам рекомендуем начать с основных, базовых упражнений. Они по мимо ягодичных,  еще и прорабатываю ноги и спину, улучшают кровоснабжение в области таза.

Здесь, в этой статье, мы подготовили 5 базовых упражнений, из которых в обязательном порядке должна состоять тренировка для ягодиц. Итак, начнем:

1. Приседание. Это отличное базовое упражнение, не только для ягодиц, но и для ног. Если вы тренируетесь в зале, то приседание выполняйте со штангой. Вес штанги регулируйте та, что бы в подходе вы могли сделать 10 – 12 раз. Не торопитесь, начинайте с малого, потом, как мышцы привыкнут к работе, можно будет увеличить вес. Выполняйте 3-5 подходов по 10 -12 раз

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Как накачать попу

2.Выпады. Еще одно упражнение в нашем арсенале – это выпады. Это так же базовое упражнение, которое комплексно прорабатывает мышцы нижней части тела. Это упражнение выполняйте с гантелями, вес гантелей подберите такой, что бы вы могли сделать 15 – 20 раз в подходе на каждую ногу и выполняйте так де 3 – 5 подходов.

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Как накачать попу

3.Становая тяга. Упражнение для прокачки задней поверхности бедра и поясницы. В этом упражнении следует осторожно подбирать вес штанги, потому что идет большая нагрузка на спину. Для проработки ягодиц мы рекомендуем Вам выполнять «Румынскую становую тягу» — она немного отличается он обычной и больше идет нагрузка именно на ягодичную мышцу. Вам так же следует делать 3 -5 подходов по 10 -15 раз.

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Как накачать попу

4.Ягодичный мостик – очень хорошее упражнение для проработки ягодичных мышц. Так же выполняйте 3-5  подходов по 10 -15 раз

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Как накачать попу

5.Мах ноги назад в кроссовере – это упражнение уже чтоб «забить» мышц, следует выполнять до отказа и еще несколько раз. И сходное положение – нога согнута в колени. При выполнении упражнения вы должны как бы толкать пяткой назад. Выполняйте 3 -5 подходов до отказа но не менее 10 р.

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Как накачать попу

Выполняя эти простые 5 основных упражнений вы сможете в кратчайшие сроки сделать «попку» вашей мечты.   Для улучшения эффекта, выполняйте эти упражнения в том порядке, в котором мы написали.

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