Best Exercises for buttocks

 Best Exercises for buttocks

Exercises for buttocks

• Deadlifts
• Bending forward with a barbell
• Lunges

Exercises quadriceps (front thigh)

Quadriceps femoris extends the leg at the knee joint and is located on the front of the thigh. Involved in all exercises where there is increased extension of the knee. Exercises for quadriceps are listed in order of effectiveness.

• Squats
• Leg press
• Leg press squats
• Extension in the simulator
• Lunges

Exercises for the hamstrings (rear thigh)

The biceps are located on the back of the thigh and are involved in flexion of the knee. Exercises are listed in order of decreasing efficiency.

• Bending the legs in the simulator
• Hyperextension
• Deadlifts with a barbell on straight legs
• Lunges - minor impact

Exercises on calf (lower leg)

• Lifting on socks standing
• Lifting on socks "donkey"

The list of exercises for legs include only the most effective movements that maximally stimulate muscle growth. So as not to cause embarrassment on the part of the reader, at least effective exercises are not given.

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ONE Week of Workouts Without Fanaticsm

ONE Week of Workouts Without Fanaticsm

ONE week of workouts without fanaticsm. Start with small changes: Setting yourself one thing to change each week is much more manageable and will lead to long term changes without feeling too overwhelming.

ONE week of workouts without fanaticism (stretched after birth, the belly can be turned into a flat stomach, and flabby legs-inflated)

• lower abs 3 sets of 10 times
• upper press 3 sets of 10 times
• squats 3 sets of 10 times (one of them with the weight I squat with a child on the neck-10 kg)
• stand on the blades 1 min
• pressed from the prone position 2 sets of 15 times
• lunges 2 sets of 8 times
• wrap 3-5 minutes a day
• bridge (30 sec-1 min)
• supine exercise scissors (1-1,5 min.)
• -bike lying on the back (head should be on weight and not on the floor)
• lying on your side lift both legs simultaneously (5-8 times on each side)
• exercise the cat with the bench press (focus on elbows)
• jump rope 50-70 jumps
• running in place as high as possible lifting your leg to the stomach
• All exercises do in the morning, 30 minutes after drinking a glass of water with lemon. Breakfast an hour after workout.

On the night:

• lower abs 10 times
• upper press 10 times
• relaxation of the back muscles on the ball with dots

To do 6 days - 7th day off.

Belly left-formed oblique muscles. Stretch marks after childbirth no. The thighs and calves becomes uprose, not the formation of cellulite. The chest also becomes more elastic.

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Best Tips to Stay Slim Forever

Best Tips to Stay Slim Forever

Millions of people all over the world are fighting to ensure that they lose their weight and keep fit. Not every thin women has great genes, and those women don't even diet. Get their easy, diet-free secrets for getting and staying skinny here.

If your desire to be slim all as great, read this article which will introduce you with a special power system!

As soon as I woke up - drink 2 glasses of warm water on an empty stomach. Those who have no stomach issues, add the juice of half a lemon, so even better.

Learn how you can quickly bring the figure in order!

Breakfast (8-9 a.m.)

20 minutes after eating 2 cups of water. While eating can not drink, to wash down a meal is impossible, only 20 minutes before or two hours after.

Oatmeal, cooked with water (steamed), chopped walnuts (3 or 6 walnut halves)

Four tablespoons of oatmeal mixed with nuts, pour boiling water so that the water completely covered the oatmeal, but does not rise above its level. Sacrifies cover. After 10-15 minutes, open water should be fully absorbed, add 2 teaspoons of cinnamon, a tablespoon of liquid honey and a little lemon juice. All carefully mix, useful porridge is ready. All that is necessary for the beauty of hair, nails and skin. Plus very tasty. Accustom themselves to such a Breakfast, it takes a little time, hearty and nutritious.

After Breakfast 2 hours do not eat or drink.

Snack (10-11 hours)

Drink two glasses of water, wait 20 minutes.

After you eat an Apple, preferably green, low-fat cottage cheese or yogurt.

After a snack do not drink for two hours.

Lunch (12-13 hours)

Drink two glasses of water, Wait 20 minutes.

For lunch, you can afford the carbs, but only complex. For example: pasta from durum wheat in tomato sauce. Buckwheat with soy sauce. Chicken or Turkey with brown rice.Oven baked vegetables.

Look at your taste, I fried. Salt is undesirable, or at a minimum, and ready meals.

After dinner do not drink or eat for 2 hours.

Afternoon tea (14-15 hours)

Drink two glasses of water,wait 20 minutes.

Prepare baked apples, this is a very tasty and healthy. Cut green Apple in half, cut out the core, sprinkle the halves with cinnamon. At the bottom of the pan pour a little water, put half of the Apple, and put the baking sheet in a preheated 200 degree oven for 15 minutes. After sprinkle the apples with chopped nuts and fields of honey (optional). There are hot.

Do not drink for two hours.

Dinner (17-18 hours)

2 cups of water, wait 20 minutes.

For dinner need some protein, if you're not very hungry, let it be cottage cheese or scrambled egg whites, if you want something more serious, make a chicken or Turkey with vegetables in the oven or steamed.

After dinner, at 19 o'clock, the perfect time for sports. Gym, running, walking, strength training, cardio what you used to do. Drink plenty of water during workouts, but remember that after 20 hours the water do not drink - there will be swelling.

After you returned from the training, drink a glass of yogurt, brush teeth, and go about their business. The body will not require food, but if you want something to chew on, it is emotional hunger and not give in to temptation.

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KATE SIMON - Professional Natural Bikini Athlete

KATE SIMON Natural Bikini Athlete - PASSION

Someone asked me yesterday how I connected what I'm passionate about. It caught me off guard because I always knew how to identify passion when I feel it, but did not really have an easy answer as for how to go looking for it in your life if you are feeling void of passion. I thought more about it came up with this.

For me, had to stop making myself wrong for NOT feeling passion towards the certain things that i thought i *should*, or maybe have out grown or whatever, and start really listening to my mind when it wanders to different topics that truly interest me...and actually give myself permission to explore those things, regardless of what it might look like on the outside.

For instance,What did I find myself interested in reading about? What content fills my Instagram feed? What quotes got me feeling inspired? Which authors do I love to read? What is that one thing I am always looking forward to doing on the weekends or when I get home from work? What do I find myself wanting to tell my friends about? I asked myself countless questions to really get to the bottom of knowing myself better, inside and out.

The thoughts that come to our minds day after day day are not distractions. Just because you cannot see a clear cut path to making them a reality does not discount their importance to your life. They are not just minor musings or just thoughts floating by like clouds in your mind. They are gentle reminders of who you are, and what you'd naturally excel at, when you are ready.

Pay attention to where your mind goes when the rest of your life is quiet. That is your passion. And once you find it, work tirelessly to defend its place in your life and start saying YES to the opportunities that arise surrounding the things you are passionate about.

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