In connection with modern trends in the world of sports and the prosperity of bodybuilding, the desire for muscle volume, the popularization of iron sports and fitness, it is not strange that every second girl dreams of pumping up a Brazilian butt. And this is not so much a tribute to fashion as a natural desire of the weaker sex, so to speak, to non-verbally demonstrate the possibility of procreation and interest the opposite sex. This is on a subconscious level. Is it possible to achieve such forms, without being a representative of Latin American culture, with the help of a training program - we will now find out.
Why do Brazilians have big buttocks?
The Brazilian nation is the result of a mixture of many races, these include: Indians, Portuguese, Italians, Spaniards, Japanese and representatives of the Negroid race. As a result of such centuries-old mixing, certain racial types of Brazilians were obtained: mestizo, mulatto, etc. Negroid elements may predominate in one type, while Caucasoid elements may predominate in others. Accordingly, it becomes clear why most representatives of Latin American culture have pronounced muscles, including buttocks, dark skin color, eyes, and the like. So this is the result of genetics.
Complex for performing at home
All you need for classes is comfortable shoes and a mat. Weights won't hurt (by the way, they cost less than dumbbells and will bring a lot of benefits), but this is for the advanced. Before doing isolation exercises, you need to warm up - run in place, do bends, lunges, squats at a slow pace and without weight. You can do exercises after an active walk in the air. But first you still need to warm up your joints by making circular movements in different directions.
Is it possible to pump up a Brazilian butt?
Like representatives of humanity, Brazilian butts are also different, naturally. These are not always exaggerated sizes in relation to the volume of the hips and waist; sometimes, these are quite neat and toned shapes, which look beautiful. Therefore, it is quite possible to make such buttocks even at home, it all depends on several factors, namely:
- Constitution. The more developed the buttocks are initially, the faster you can achieve the goal and the better the result will be. That is, everything depends on the form. It is more difficult to develop flatter buttocks in girls with an asthenic physique, but it is possible. But given the minimum fat content in the body, such a butt will be very different from a Brazilian one. This largely depends on the length of the muscle fibers, which in representatives of the lean type are less amenable to increasing volume, but are better at performing endurance work. Accordingly, in representatives of the mesomorph or normosthenic type, the buttocks grow faster, and their volumes already depend on the following factors.
- Regularity. Don't expect quick results; this process can take years, especially depending on the volumes you want to create with the load. Not only will the training be regular, for example 2-3 times a week, but it will take several months to prepare the muscles. Long breaks between workouts will, of course, slow down the process, but so will daily, frequent exercise. Muscle rest is required - at least 1 day. At the initial stage, the muscles will adapt to the load and strengthen, then as the complexity increases, they will grow. But muscle growth is a long process. In the best case , subject to proper exercise and nutrition, muscles can increase by 0.5-1 cm in one month. Therefore, do not expect to get Brazilian forms in 1-2 months, much less in a week. Be patient and work.
- Degree of load. The level of difficulty, namely the working weight, should be selected individually. Yes, for muscle growth, the weight of the weight must be large enough, as is commonly believed, for 10-12 repetitions. But it is also worth understanding that if you cannot perform the load technically efficiently, and when performing an effort you do not understand which muscles are working, but only strain your whole body just to overcome the load, this approach to training will also not bring any benefit. Therefore, start strengthening your muscles with small weights for 15 repetitions, when you feel where and which muscles contract with each exercise - consider that this is half the success in achieving your goal. Quality comes first. But over time, the load should be increased and done quite regularly, as the muscles will get used to the same weight.
- Nutrition. Don't miss this important point. A balanced diet is another component of success. A calorie deficit from proteins, fats and carbohydrates will not allow muscles to develop in volume. Therefore, eat well ; your diet should include cereals and grains, lean meat or fish, eggs, dairy products, fruits and vegetables, unrefined vegetable oils and nuts. Read more about proper nutrition →
Nutritional Features
When creating a “Brazilian butt”, pay attention to your diet. It should be as balanced as possible and exclude foods that are harmful to your figure and health - soda, fast food, baked goods and confectionery, strong teas and coffee.
Replace whole grain bread with coarsely ground varieties, and eliminate alcohol. Eat more vegetables and protein foods, at the rate of one gram per kilogram of weight. Limit your intake of fast carbohydrates and fats. Drink more water, up to 2-2.5 liters per day, and also take vitamins.
How to exercise at home
- Perform the complex twice a week, or once every three days, so you can get three workouts in one week. This load is quite enough for any level of training. The main thing is to select the correct load weight.
- The weight of the weight
should allow you to perform 12-15 repetitions until you feel a burning sensation in the muscles,
number of approaches:
3-4.
Rest between sets:
1-2 minutes. - In each repetition, it is important to feel the working muscles , concentrate on contracting and stretching the gluteal muscles.
Basic training requirements
Exercises for the buttocks are aimed at all muscle groups of the butt (small, medium and large). In this way, a reduction in the volume of fat cells is achieved. Massage has a positive effect on the metabolic process when building muscles, as well as removing excess fluid from the tissues of the buttocks. Brazilian buttocks will begin to appear after just a few weeks of training.
They do not require gym conditions or a gym. You need to stock up on dumbbells or other weights. As your muscles build up, you will need more weight from the weights. In addition, to pump up your butt at home, you will need a gymnastic or regular mat and a ball.
A buttock lift should begin with warm-up exercises. It is necessary to warm up the muscles in order not to injure the tendons (jumping rope, walking up the stairs). After this, muscle stretching is mandatory.
When doing fitness, you need to monitor your breathing. When you inhale, the muscles tense, and when you exhale, they relax. In addition, you should properly balance your diet and not disturb the water regime.
Read also: Surgery to enlarge the buttocks with implants - gluteoplasty, taking before and after photos
Massage movements
Only “orange peel” does not decorate anyone. Cosmetologists also have advice to combat it.
For a decent result, you need not only exercises to pump up your buttocks from the inside. A Brazilian butt is also a professional intensive massage. It includes warming the skin, subcutaneous layers (you will need a cream with the addition of essential oil or ginger juice, citrus fruits), using massage sticks, hand massagers with a textured surface. An obligatory stage is completion of the massaged area with stroking soothing movements (outer thigh - buttocks - lower back).
A visit to a massage therapist will take 2–3 months (3 sessions per week). Do a massage yourself while taking a shower or bath (use scrubs, hard washcloths).
For a decent result, you need not only exercises to pump up your buttocks from the inside. Brazilian butt is also a professional intensive massage
Contraindications
You should refrain from a massage session if your body temperature has risen, it is time for menstruation, or temporary damage to the skin has occurred. You should not start the process if you have:
- infectious diseases of the skin;
- phlebeurysm;
- heart failure;
- presence of tumors;
- blood diseases;
- hypertension;
- diabetes.
How to keep your butt in shape
Pregnancy is not a contraindication, but if you are in an interesting position, then the process itself will be very inconvenient. Before starting a massage course, be sure to consult your doctor.
From the history of the issue
The Brazilian butt, which almost the whole world is crazy about today, has not always evoked such strong emotions among women and men. For example, in Asia it has not traditionally been an object of desire. Asian men never considered a woman's butt sexy, so ladies did not emphasize their curves with the help of clothes and special devices.
The Greeks and Romans in ancient times were very sensitive to the female body. Women who had naturally round shapes were considered attractive and had great success with men. After a while, the fifth point lost its special attractiveness and was even hidden. The cult of the butt arose again around the eleventh century, when this part of the body was glorified by poets, artists and sculptors.
The Victorian era, filled with strict moral standards, completely rejected sexuality and any manifestations of it. Therefore, lush buttocks were considered rather a sign of plebeianism and a distinctive feature of women of low social status.
At the beginning of the twentieth century, the greatest interest among men was women's breasts. From year to year, the demand for a full bust increased, ladies spent a lot of money to achieve the fashionable ideal. However, over the past five years, at least, men's attention has shifted from the chest area just below, and the focus has become rounded buttocks, called the “Brazilian butt.” Although in fact, such seductive body curves are more characteristic not of Brazilians, but of dark-skinned African women. If you take a closer look at the representatives of this continent, most of them, even with apparent thinness, have a very prominent fifth point. Therefore, it would be correct to call a round butt “African”. But we will not introduce a new term and will use a concept that is already familiar to many.
Some tips
Unfortunately, not every woman by nature has a beautiful, appetizing, firm and voluminous butt. In order to become the owner of magnificent buttocks, you need to regularly and gruelingly work on yourself.
If you are determined to start modeling your buttocks, then here are some useful tips:
review your diet: proper nutrition without dieting (the emphasis is on protein foods); drinking regime: a sufficient amount of water activates metabolic and metabolic processes; 48 hours break between workouts; system in classes is important; daily massage, alternating with a contrast shower: fight against cellulite; all training is carried out with weights; classes are long and complex; warm-up is a mandatory stage (each muscle needs to be warmed up before loading); It is important to first undergo a comprehensive examination of the whole body to determine the absence of contraindications.
System in classes is important
