Todas as mulheres desejam ter um bumbum perfeito, sem celulites e de preferência bem delineado para deixar a sua silhueta ainda mais bonita.

Os exercícios localizados são os mais indicados para deixar o bumbum durinho e aumentá-lo. Além disso, ele ajuda a trabalhar o quadril, coxas e outras partes do corpo. Para as pessoas que não tem tempo para ir a academia, não há com que se preocupar, pois é possível fazer exercícios em casa para aumentar e endurecer os glúteos.

1. Flexione os braços e coloque-os apoiados no chão, com a coluna reta e pernas com joelhos também apoiados no chão. Com a perna flexionada, faça elevação de uma das pernas. Repita os movimentos, fazendo 3 séries de 10 repetições em cada perna.

2. Também pode ser feito na mesma posição, com braços e pernas flexionadas e apoiadas. Porém, nesse exercício você deverá manter uma das pernas esticadas na altura do corpo e o exercício será feito através da flexão da perna. O ideal é realizar 3 séries de  10 flexões, repousando 45 segundos para cada perna.

3. Esse também é feito na mesma posição dos anteriores, porém, a perna fica esticada na altura do corpo e realizará elevações, continuando esticada. É importante lembrar que a postura deve ser mantida durante o exercício. Repita 3 séries de 10 elevações, mantendo sempre o intervalo de 45 segundos entre uma perna e outra.

4. O exercício é feito de forma diferente, com o corpo deitado na lateral e com a cabeça apoiada em um dos braços, deixe as pernas flexionadas e juntas. A perna que não está apoiada no chão deverá fazer movimentos de estica e dobra, voltando sempre o joelho em direção ao chão. Faça 3 séries de 10 elevações.

Os exercícios físicos são excelentes formas de aumentar e definir o bumbum, além disso, eles podem ser feitos em casa. Para obter maiores resultados, o ideal é apostar na prática de musculação com exercícios localizados, pois ajudam a definir ainda mais o bumbum. Não se esqueça que uma alimentação saudável pode ser uma grande aliada dessa boa forma.

Categories: Corpo


Exercícios em casa para aumentar o bumbum

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