Fitness

Brazilian ass for five minutes

Brazil is known worldwide for carnivalfootball and of course women. Brazilian women are renowned for their magnificent shape and tone the buttocks. In Brazil, the elastic raised buttocks are considered the standard of beauty for any girl. So what exercises you need to perform if you do not have much time, and you so want to pump up your buttocks and meet Brazilian ideal?

A few simple exercises to help youpump up the buttocks, spending only 5 minutes of your time. The result will surprise you, and you will be able to go to Rio where will compete with local girls on the beaches of Copacabana.

How to make a Brazilian priest: exercise

Exercise: plié

1 minute.

Hand in hand, feet shoulder width apart. Tighten the muscles of the buttocks, squatting to do so that your knees do not go over the line of the toes. Simultaneously with the squat, place your hands in front of him.
About 2 seconds must stay in this position, then return to the original.
Do 20 repetitions, rest 30 seconds.

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Exercise: Lunge

1 minute.

Feet on plech width apart, toes facing the front. Sit down, knees should cognutsya pod 90 degrees. Left foot back, take a deep lunge. With his right hand along the thighs touch the floor. Raise your left hand in front of face, palm napuzhu. Vepnitec in isxodnoe position. To each side of 20 repetitions.

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Exercise: Explosive attack

1 minute.

Make lunge left foot, the knee at 90degrees just above the ankle. Right knee looks at the floor. Pushing both feet jump out to the upside. In the air, you need to change the supporting leg, land, stand in a lunge.
For each of the parties of 20 repetitions.

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Exercise: Squat to side

1 minute

Feet together, toes facing the front, arms to the side.
body weight is transferred nA left leg bent, with the knee at 90 degrees pod, ckolzite right foot to the side, considering the four do.
Slowly return legs icxodnoe position.
For each of the parties of 20 repetitions.

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Exercise: Squat with hook

Time 1 minute

Nogi nA shoulder width apart, hands in ctopony.
Bend your knees to unto you was komfoptno, weight transfer nA heel. Lift ppavuyu leg back, keeping hips czhatymi, and lean forward, straightening the arms.
Vepnitec to its original position.
For each of the parties of 20 repetitions.

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These exercises take just five minutes of your time, and the result will delight you.

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