Establishing and strengthening the buttock muscles not only dominated by woman, man also needs too, .. how do guys the butt become strength .. It's easy and simple enough, we just need a large size ball only.
Here the training:
1.Prepare sizable ball but not huge, the important thing is the ball can be clamp by use your feet and not easily to detached.
2.Start sitting with legs stretched out on the floor, hands placed beside a little backward. Then take the ball and clamp between our legs.
3.Lift the ball slowly and spinned by the legs and use his power stepping stones for you, lift the ball with the foot to the knee against to you chest.
4.Hold the ball at the position at least 2 seconds, then lower and repeat to the original position movement sufficiently.
This movement will make the longer muscles become stronger and butt become formed.
5.If you think enough to do the movement, you can lie on your back and position of the ball above your feet. Slowly raise your head with both hands behind the ears and feet also raised in the middle, try not to fall the ball.
6.Crumpled your leg, raise your calf, keep your position and keep the ball not to fall. Lift your head even higher with calves raised higher and it will form an upright position.
Repeat this until you feel the power of your legs and buttocks increases.
Source: Freekick magazine edition 27
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