We have long been accustomed to horoscopes. And even physiognomy (the ability to determine character by facial features) no longer surprises anyone. On the contrary, all these methods are successfully used in an effort to get to know a person better. Another unique way to understand what kind of woman stands in front of us is to analyze the shape of the buttocks. You heard right. It is the butt that can tell a lot about its owner.
The shape of the buttocks can tell a lot about its owner (https://www.kakprosto.ru)
African
Many women with curvy figures have this exact shape of their buttocks. A figure with voluminous hips and a big butt requires regular care, training and massage. This is how singer Beyoncé, who has already returned to training after the birth of twins, keeps herself in shape.
Buttock shape and training
The shape of the buttocks is a genetic given, exactly the same as the size and shape of the eyes, the length of the legs and the thickness of the lower leg. Therefore, if you are unlucky with the shape of your butt, do not be upset. You don’t need to listen to those who promise you to turn your butt into a round ball, this is a “scam”. Only plastic surgery can help you with this and get a butt like the Brazilians. Only with the help of exercises can you change the size of the buttocks (lift it, remove sagging), but not change the shape. And this also applies to ladies with ideally shaped buttocks. Until 25, no one has any problems, then the same unfortunate cellulite, flabbiness, and sagging appear.
Let's figure it out and everyone decide for themselves what kind of butt do you have?! There are 4 main shapes of buttocks (although in reality there are more, but we will take the most common ones).
1) The first option, the “A-shaped” shape (inverted heart, oval) is the standard form, and such women can be proud of this shape. The waist-to-hip ratio is 0.7. The upper part of such buttocks is small, the lower part is the most fleshy, the curve from the base of the legs to the lower back is sharp, there are no folds or lateral sagging.
2) The second option “Round” - the width of the waist bones is equal to the width of the pelvic bones, but the buttocks are convex and protruding. As a rule, these are the same “heavy” buttocks.
3) The third option is the “V-shaped” shape - the buttocks are “filled” in the upper part, but narrow downwards like a “funnel”.
4) “Square” - the width of the waist bones is equal to the width of the pelvic bones, but the buttocks are flat.
Well, now let's talk about nutrition, about those foods that, together with exercise, will help to properly nourish the muscles.
The best sources of protein include:
- eggs (chicken/quail);
- beef and veal;
- skinless chicken breasts, turkey;
- tuna, tilapia;
- skim cheese;
- tofu;
- beans and legumes.
As for carbohydrates, it is best to consume:
- brown/brown rice;
- sweet potato;
- cereals – oatmeal, buckwheat, pearl barley;
- whole wheat bread;
- breakfast cereals (muesli and sugar-free cereals).
For fats use:
- fish oil (capsules);
- extra virgin olive oil;
- almond and linseed oils;
- nuts – almonds, cashews, walnuts;
- red fish - salmon, trout, salmon.
Vegetables should become an integral part of the diet, in particular the following:
- broccoli;
- spinach;
- cauliflower;
- lettuce leaves;
- quick-frozen packaged vegetables (mixes).
Basic rules when selecting exercises for the buttocks:
1) The shape of muscles cannot be changed. 2) Excess fat is removed from the buttocks with proper nutrition and cardio. 3) Strength training for the gluteal muscles should be done taking into account the circumference of the waist and hips. If the proportions are ideal, you can experiment with the number of repetitions in the approaches. This does not change the shape of the buttocks, but only “surprises” the body, preventing it from getting used to any particular training regimen. 4) All exercises work and give excellent results if you perform them without violations of technique, systematically and without “shoals” with nutrition.
Basic exercises to create the perfect butt
1 exercise:
The starting position of the legs is shoulder-width apart, the feet are slightly turned outward, the back is straight, the gaze is directed strictly straight ahead. Hold the barbell so that the bar rests on your upper back (trapezius).
Inhale, hold your breath and begin to bend your knees. At the same time, move your pelvis back, as if you want to sit on an imaginary chair, do not carry your knees beyond your toes. Attention! Don't change the direction of your gaze. Lower yourself until your thighs are parallel to the floor. From the bottom position, start lifting without stopping. When you get past the hardest part of the lift, exhale. Straighten up. At the top point, tighten your buttocks.
Exercise 2:
Spread your legs wider, turn your feet to the sides as much as possible (as in the first position). Hands on hips, back straight, chin raised. Tighten your abdominal muscles and, keeping your back perfectly straight, slowly perform a plie and squat until your thighs are parallel to the floor. Without a pause at the bottom of the amplitude, begin the ascent. Straighten up, keeping your knees slightly bent. From this position, perform a new repetition.
Exercise 3:
Take the barbell with an overhand grip and stand straight, chest slightly out, knees slightly bent. The gaze should be directed straight ahead.
It is very important to maintain your gaze position throughout the entire exercise. Bend forward, your back should be perfectly straight! If your back involuntarily rounds, then you have taken on too much weight. In theory, the bar should be lowered to mid-calf. However, if your stretch is weak, you can stop at knee level. In the lower position, statically tighten the muscles of your buttocks and slowly, I emphasize, slowly return to the starting position.
The effect of the exercise will be greater if you tense your buttocks before starting the repetition and maintain tension until you straighten up.
Exercise 4: (leg raises)
Lie face down on the fitball and assume a position with your arms straight. After taking a few “steps” forward with your arms, roll forward so that the ball is directly under your pelvis. Raise your straight legs up and at the top point of the amplitude additionally tighten your buttocks. Hold this position for a second, lower your legs, but do not touch the floor with your feet until you have completed all repetitions.
Exercise 5: (walking)
Try to find a space that allows you to take up to 15 wide steps.
Take a dumbbell in your hands and stand up straight. Tighten your abdominal muscles, keeping your chin slightly raised. Lunge with your right leg and lower into a squat. Power your right leg up out of the squat. Shift your body weight to your right leg, straighten up and place your left leg on it. Then step forward with your left foot and, continuing to alternate legs, perform lunges as you move forward. Attention! Maintain a perfectly straight torso position.
Exercise 6: (squats with jumping)
Stand straight, feet shoulder-width apart, knees slightly bent. Squat down and move your arms back, like swimmers before the start. Direct your gaze straight ahead. Jump up with a powerful effort, helping yourself with your hands (as shown in the figure). Immediately upon landing, lower yourself into a squat.
Exercise 7: (stepping onto the platform)
Stand directly in front of the step platform. Take dumbbells in your hands, your shoulders should be turned. Place your right foot on the platform. Transfer your body weight to it and climb onto the platform. Bend your left leg at the knee and lift it in front of you. Stay in this position for a second, then place your left foot back on the floor, keeping your right foot on the platform. Perform all repetitions on one leg first, then switch legs.
Exercise 8 (reverse lunges)
Stand straight, shoulders back, arms hanging freely along your body. From this position, take a large step back with your left leg and lower into a squat. Then push off the floor with the heel of your right foot and return to the starting position. Alternating legs, perform the specified number of repetitions.
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Alena Vyazhevich
Fitness and martial arts expert
CMS in judo.
Higher education (RGUFKSMiT). Certified FFAR trainer. Trainings with children and adults. Kinesio taping. Sports massage. Previous Article
MBFW: Julia Dalakian
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No to double chin!
Pancakes
The “pancake” shape of the buttocks is often found in older women who, due to age-related changes, cannot actively engage in sports. But some stars are unlucky even in their youth. Thus, the singer Kesha, who often excites the paparazzi with her far from ideal figure, can boast of unstable elastic forms.
Photo: Getty Images/Global Images Ukraine, instagram/raffaellamodugno
The meaning of the butt in the perception of a woman’s figure
In many cultures, an attractive butt was considered a talisman that ensures a successful marriage and a happy married life. The ladies tried to highlight the beauty of their buttocks in one way or another. For example, in the 19th century, women wore a bustle - a special overlay hidden under the dress, which visually made the butt appear lush.
Meanwhile, there is no clear opinion about which particular fifth point makes the most stunning impression. Variety of types of pop
pleases the eyes of men, makes their hearts beat faster. Moreover, sex therapists claim that representatives of the stronger half of humanity stare at women’s buttocks not only for their own pleasure. There is a hypothesis that at the subconscious level, men read in this way information about the temperament and personal qualities of a lady. What patterns can be noticed when studying the features of the shape of a woman’s butt?
Types of pop: photos before and after operations
In the section Photos of a buttock lift, you can see photos before and after a buttock lift and examples of the results of the operation.
Protein supplements to enlarge the sides of the buttocks
Human muscles are made up of two proteins: actin and myosin. They are the ones who form muscle fibers. During training, some small fibers are injured or even torn. Therefore, a day after class, pain appears. To restore muscle, you need to eat more protein foods. Protein supplements are ideal as an additional source of protein. They can be taken in the form of shakes or bars.
However, you should not neglect natural protein foods. It is a source of high-quality amino acids that are better absorbed by the human body. The diet should include lean meat, cottage cheese, mushrooms, nuts and legumes.
How to open wine in a clay bottle
Exercises that work your butt, not your legs
Elite wines are often sold in clay bottles. The difficulty of opening lies in the fragility of the vessel. All the methods described above on how to open wine without a corkscrew are not suitable: the clay will not withstand tapping and blows. To uncork a bottle, use only those methods listed in the article where you need to influence the cork:
- open a bottle of wine with a screw;
- pull out the plug with a cord;
- remove the cork with nails and a hammer;
- push out the plug with a syringe filled with water;
- open the bottle with a drill;
- pick up the cork with two paper clips;
- push the cork with your finger or other handy object;
- uncork a bottle of wine with a knife.
We hope that our tips on how to open a bottle of wine without a corkscrew will be useful to you and that your holiday with friends will not be spoiled by the absence of this device!
Exercises to get a butt like Jennifer Lopez's
Maria Goda, 22 Shcherba, dancer at Ananko Dance School
for Recommends a beautiful butt to squat, wave, and curtsy with legs.
1. Squat – perform in 3 sets of 15-20 exercises.
repetitions have the maximum effect on the muscles of the body and on the legs in general.
2. run – perform in 2 sets of 20-25 repetitions.
The large exercise trains the gluteal muscles and especially the lateral part of the hips in those places where fat deposits accumulate, forming the so-called “ears”.
3. back Swings with a bent leg - perform in 2 sets of 15-20 exercises.
repetitions helps to effectively work the back, outer, anterior and inner thighs, as well as the gluteus medius and maximus muscles.
4. Lifting the pelvis on the back while lying down - perform 2 sets of 15 repetitions.
Works the gluteus maximus muscle, as well as the back surface of the Mahi.
5. hips with the leg up – perform 2 sets of 15 repetitions each with the leg.
Natalia strengthens and pumps surfaces.
hips Fursa, 22 years old, fitness trainer Recommends “K2”
club do not feel sorry for yourself and do exercises with the Dead.
1. weighted rows with a load - perform in 3 sets of 15-20 exercises.
repetitions are good for muscle growth Does. body transition from legs to butt more Squat.
2. expressed sumo with a load - perform in 3 sets of 15-20 Do. repetitions with wide stance. Do it with a barbell - weights, dumbbells or kettlebells in your hands.
Exercise forms the inner thigh.
3. Gluteal load with a bridge - perform in 3 sets of 15-20 repetitions.
An exercise for ideally “finishing off” the buttocks after the main Lunge.
4. back loads with a load - perform in 3 sets of 15-20 exercises.
repetitions shape the shape of the buttocks. It is better to do a bunch with squats or deadlifts.
Prokina Lida, 28 years old, stretching trainer
Recommends hip raises while lying on your stomach - an effective exercise that is difficult to repeat.
1. Double deep squat from the side in a step - perform in 2 sets of 20 repetitions in one direction and 20 in the other direction.
Exercise strengthens the muscles, blood vessels, hips, heart and improves the respiratory system.
2. straight with back bends - perform in 2 sets of 15-20 repetitions.
pumps up the exercise legs, buttocks and back.
3. Swings upside down and to the side - perform in 2 sets of 20-30 repetitions with each leg.
The buttock muscles are trained, the waist muscles are tightened.
4. Lifting the hips up while lying on the stomach in 2 sets of 20-30 repetitions. An effective shaping exercise for the buttocks and abs.
5. Leg raises – perform sets of 2, 20-30 repetitions.
The inner side is worked out, muscle tone in the thighs increases.
Bridge
This common exercise can have a big impact on your butt. Lie on your back with your feet slightly wider than your hips. Raise your pelvis and pause in the raised position for one minute. To make the exercise more challenging, you can add 4.5 to 6.5 kilograms of weight on your hips.
Lunges
Stand with your feet together and hold your arms in front of you, bending at the elbows. Jump forward, then jump, switching legs as you jump and land on the ground with your other leg in a forward kick. When you hit the floor, do so with both feet. Be sure to keep your hands in front of your chin, squeezing your entire body.
Climb
Choose a high platform, but before performing the exercise, make sure it is suitable for the exercise, as the leg should bend at a 90-degree angle when climbing onto the platform. If the platform is not suitable for you, then you can try this exercise on the stairs in your home. Place your left foot on the platform and press through your heel (this is important) and lift and touch the platform with your right toes. Focus all your weight on your protruding leg. To increase the intensity, you can hold some extra weights in your hands or do some jumping jacks.
Selection of participants
Between December 2015 and April 2016, the survey was conducted among more than 9,000 participants, including plastic surgeons and the general public, in more than 40 countries.
The survey was administered via email using a professional marketing application (Mailchimp, Atlanta, Ga.). To encourage international participation, the questionnaire was developed in English, German, French, Portuguese and Spanish. Data were collected from the Americas, Europe, Oceania, Asia and Africa, with individual countries grouped into a major geographic region based on United Nations regional definitions.
Only regions from which more than 20 responses were received were included in the analysis: North America, Latin America, Europe, and Asia. Two groups (the general public and plastic surgeons) were selected to assess whether physician views differed from those of the public.
Some practical tips
In conclusion, I would like to share a few tips that can help you achieve your goal. They are quite simple to perform, so they are well suited for all women:
- Buy underwear made from natural fabrics - this will help avoid unnecessary rashes and allergies.
- Start running, because this type of training not only helps strengthen the muscles of the buttocks, but also improves overall tone.
- There is one simple exercise for the butt that can give good results over time. It consists in the fact that you need to alternately strain and relax the muscles of the buttocks. The beauty is that you can do it anywhere, be it an office, a park or a shopping center.
Open a bottle of wine with a screw
If you have a long enough screw and pliers on hand, you can use them to make an improvised corkscrew and easily open the wine
Place the screw in the center of the plug and carefully screw it in with pliers, leaving 1 centimeter. Grab the remaining top of the screw with pliers and pull sharply
pros
A fairly easy way to open a bottle of wine without a corkscrew. It does not require much physical strength and is accessible to girls. Instead of using pliers, you can use two pencils or sushi chopsticks to grab the screw and screw it into the cork.
Minuses
You need to find a long and thin screw. A short and thick one will crumble the cork and you will have to remove the remains.
Open a bottle of wine with a screw
Pear
This shape is characterized by convex and full buttocks. A pear-shaped butt has very wide hip bones. Representatives of this type have a narrow waist, which creates the effect of huge shapes. Men consider “pear” no less attractive than “heart”. In addition, women who naturally have this type of female buttocks are very lucky. They can easily and quickly give birth to a healthy baby without much effort.
