3 minutes a day to a butt you want
Health & Beauty / /
We give you few professional tips that will help you get the perfect butt you've always dreamed of.
Firstly, your diet after exercising and during recovery process is extremely important, so choose the right food for your muscles to grow.
Do not forget this simple rule: If you want to increase your weight, you should eat more. If you want to increase your muscles, you should eat regularly.
Exaggerating in everything is not good, so don’t do it by consuming too much proteins and carbohydrates because they can harm your health. It is recommended to eat at least one serving of fruit per day, although the daily recommendation is between 3 and 5 servings a day.
Below are the foods that will help you increase your muscles, as well as some exercises for the same purpose.
If you already have an established exercise routine, we recommend you drink a protein shake after each training session. Other natural sources of good protein are: eggs, turkey meat, chicken, legumes, cheese, red meat and all kinds of fish (not fried).
Replace white bread and pasta with integral alternatives. Carbohydrates that help you maintain muscle mass include quinoa, brown rice, oats, whole grains, sweet potatoes and couscous.
Unlike bad fats, good fats have many health benefits. They also help you shape your body and even lose weight. The best sources of healthy fats are fish oil, olive oil, almonds, hazelnuts and peanut butter.
Focus on vegetables that are rich in antioxidants, such as broccoli, spinach and any other green vegetables. Eat them as much as you want.
Double sumo squats
Spread your feet, parallel to your shoulders. Slightly point your toes outwards. Throw back your hips, bend your knees slightly and start lowering your back towards the ground. Then slightly extend your legs so that the buttocks can be raised several centimeters upwards. Repeat this 10 times. For this exercise, you only need one minute.
Bend your knees and hips, and place your palms on the ground right in front of your feet. Kick your legs backward so that you come to a position for making push-ups. Then return to your original position and straight up with your hands up above your head. Repeat this exercise 1o times and then make a 3 minute pause before doing another session.