Ella tenía una rutina de ejercicio y no lograba que sus glúteos crecieran hasta que adoptó este método
March 12, 2018 11:53
Muchas quieren unos glúteos perfectos y por más intentos pareciera que no hay modo alguno, pero Emma O'Neill, una influencer y bloguera sobre fitness revela cuál es el error común que no permite esto y cuál es el secreto para tener unas curvas de envidia.
Para revelar su secreto colocó 2 imágenes para contrastar su antigua y actual rutina de entrenamiento, el cambio es drástico, en la primera en cuerpo está tonificado pero no hay mayor desarrollo muscular en la segunda el cambio es muy notable.
How to actually build a bum 101 ? Somehow I managed to go from a TEENY human to a less teeny human with a peachier peach in just over a yr. I will share with you my (not so) secrets: ➡️ AIR SQUATS WONT HELP YOU Seriously stop that strange fire hydrant thing ur doing in front of the mirror. Accept the fact that you're going to have to venture into the weight section and LIFT HEAVY (heavy for you, you don't have to be squatting 70kg straight away). ?? You will have to learn how to pick up a barbell, how to squat, deadlift and hip thrust. Compound movements are going to be your best friend. It's not as scary as it sounds tho ? Best booty exercises: Barbell hip thrusts, glute bridges, deadlifts, lunges, leg press ??♀ ➡️ Isolation (lighter) exercises are fabulous and should have a place in your training, but they *shouldn't* always take up the maj of your gym sessions. Aka things like kickbacks, donkey kicks, high rep squats can be rlly good supersets or finishers but they're not where the money's at ma frands ? ➡️ You need to put lots of tension on your muscles & make them WORK HARD. Make your muscle realise that it needs to stop being a lil bitch and grow back BIGGER & stronger. This is why heavy weights will be your best friend (and worst enemy) ??♀ ➡️ Eat some damn foooood girl!! You will make minimal (if any) progress on operation POPPIN BOOTY if you're severely restricting your calories / eating lettuce leaves for the majority of your meals. Muscle growth requires FOOD ? Carbs are important, don't neglect them. Also ensure you're getting in enough protein (0.8-1g per pound of body weight is the recommendation), as protein aids muscle growth. Try and get a lil in every meal you have. Even as a vegan/vegetarian! There are heaps of fabulous protein sources ? . Also be patient! Unfortunately (yes I'm sad too) your body won't change in a few weeks. Stay consistent and in a few months you'll be well on your way to having a perkier and stronger derrière. . ?*EDIT* I've expanded on this post and written a Q+A on my blog, find it on my Insta story!* ??? . Ps this was 2015 ➡️ 2017 ? #transformationtuesday