Science

How to make yourself a little bit more Brazilian?

Many girls nowadays ask this question to themselves and google. And no, this question not about learning Portuguese language or dances for carnival. Of course this is about Brazilian butt, which is so popular now. And 30 day squat challenge wil help with it.

 

Set a goal

Goal is restore glutes and thighs muscles tone and make shapes more curves. How to do it?

 

Program

Let’s talk about what kind of exercises this program includes and technique, which provides the best results. Of course squat is not a rocket-science at all, but anyway many people do them not clear and suffering because of absence of results.

 

Usual squat:

  • stand straight and put feet a little bit wider that shoulder-width with slightly turned out of toes and knees;
  • lower the body by bending knees till thighs become parallel to the floor;
  • raise the body back up and squeeze the glutes.

Always remember about straight back and breathing.

 

Triple squat:

  • stand at the same position as for the usual squat;
  • lower the body by bending knees till thighs become parallel to the floor;
  • a little bit straightens knees, then bend them again and do it three times;
  • raise the body back up and squeeze the glutes.

Burning sensation in muscles is an indicator of proper technique.

 

Jump squat:

  • same standing position as mentioned above;
  • lower the body by bending knees till thighs become parallel to the floor;
  • from this position make as high as possible jump, may use arms for it;
  • during the jump squeeze glutes and land softly back in the squat position.

 

Side squat:

  • Stand straight and put feet twice wider than in previous exercises;
  • shift body weight to right leg and lower the body by bending knees till right thigh become parallel to the floor, but the left leg stays straight;
  • raise the body back up;
  • after suggested number of reps on right leg completed, switch the leg.

 

Cycle for challenge

 

The 30 day challenge program is consist of 6 cycles of 5 day each. 1 cycle include 4 days with exercises and 1 day for rest. One type of squat for one day in cycle. Suggested number of sets and reps for each cycle:

  • cycle one – 5 sets, 15 reps;
  • cycle two – 6 sets, 15 reps;
  • cycle three –  6 sets, 20 reps;
  • cycle four – 7 sets, 20 reps;
  • cycle five – 7 sets, 25 reps;
  • cycle six – 8 sets, 30 reps.

 

After the first such challenge butt probably will not become like Kim Kardashian’s one, but not everyone around are Kanye Wests. But after the first couple cycles results will be visible and touchable, it’s guaranteed.

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