How to gain weight on hips I

- November 19, 2020

n spite of the fact that boyish slim figure periodically becomes fashionable, most of men still consider the most beautiful the female silhouette reminding hourglasses. The high breast, slender waist and abrupt hips are femininity symbol throughout long centuries. How to be to girls harmonious and angular by nature? It is possible to increase breast by means of bra and how to be with hips? Bustles are not fashionable now … Exit only one – physical exercises.

It is required to you

· - bar;

· - gymnastic rug;

· - hoop;

· - high-protein diet.

Instruction

1. As it is a pity, but it is impossible to make hips narrow by nature wide. The structure of skeleton is formed by the nature and does not depend on physical activity. But to pump up muscles of hips and buttocks is possible, combining it with exercises on slender waist.

2. Get up on all fours. Lean on socks, knees and forearms. Elbows are under shoulder joints, fingers of hands look forward. Strain press. The head has to be on one line with backbone. On several centimeters tear off knees from floor. Take away the right leg back that the hip became kind of continuation of the body. Then tighten knee to breast. Holding leg on weight execute 12-15 movements back and forth. You watch that feet have been weakened. Then change leg.

3. Take bar from rack and place it on deltoid muscles. Hold bar with hands, palms look forward. Direct back, legs at shoulder length or slightly more widely. Slowly lower the body down, bending knees to right angle. Smoothly return to starting position. Make 8-10 squats and return bar on racks. During squat you watch that knees did not look at each other. Do not lower look, you look directly before yourself.

4. Until you learn to do squats with bar technically truly, hold legs at shoulder length. When you feel that you easily cope, it is possible to begin to work with squats. Broad setting of legs forces to work the internal surface of hips. The below you squat, the more load of gluteuses. At first do deep and broad squats with insurance.

5. If during squats you automatically tear off from the earth of heel, enclose under them small bar 3-5 cm high. It will make performance of squats easier. In addition carry out exercises for extension of Achilles sinew, its low elasticity does not allow you to squat correctly.

6. Add high-speed shock exercises to increase muscle bulk on hips. Squat, hands on floor. Jump out of this situation up as it is possible more sharply. Try to extend hands over the head up, land, at once return to starting position and immediately execute new jump. Such vyprygivaniye from deep squat force muscles to work very intensively and allow to build up muscle bulk as soon as possible.

7. Combine power exercises for hips and buttocks with exercises for waist. It is the best of all to carry out twisting. Direct twisting is raising of upper part of the body from prone position. You watch that in starting position the waist has been densely pressed to gymnastic rug. Legs can be bent and torn off slightly from floor.

8. For study of oblique muscles of press do slanting twisting. They are carried out technically as well as straight lines, but during raising of the body reach the left elbow for the right knee, deploying the body. Then the right elbow to the left knee and only after that it is possible to lower body on rug.

9. Very well help to do waist thin exercises with hoop. It is possible to twist hoop as often as you can only afford it.

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How to gain weight on hips I

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