Exercises that Marquezine do to stiffen bottom: Learn how to get results with them

The sea cleanses my ♡! ������ The sea clean my ♡! #QueroNoronha (stole your @stephannieo phrase ��)

The post shared by Bruna Marquezine ♡ (@brumarquezine) on Oct 31, 2014 at 4:59 pm PDT

Despite the favorable genetics, Bruna Marquezine You need to have discipline to keep corpão the way you like. In an interview with Glamor magazine, the actress talked about her butt and assumed it takes work to keep it Durinho.

Once the gorgeous @revistavip test !!! Miss Noronha !!!! ��☀️✨

The post shared by Bruna Marquezine ♡ (@brumarquezine) on Oct 31, 2014 at 4:31 pm PDT

"If I get a week without training I see the difference. The solution is to throw me on that device that mimics a ladder, squat and exercising fours. Without creams and without secret, "he said.

Next, we teach you the best tricks to enhance the implementation of these exercises and stick with the incredible butt:

Exercises for the butt made by Bruna Marquezine

Ladder

ladder simulator 116 400x800Podushko Alexander / Shutterstock

Equipment for ladder simulation has made increasingly successful among the famous. Fernanda Souza and Giovanna Ewbank have declared unit fans.

Andressa Suita changed training routine and included the stairs as aerobic exercise to dry.

Responsible for toning the buttocks, the ladder also works the thighs and burns a lot of calories. According to the physical education teacher of the academy Bodytech André Trombini, the amount of calories lost varies according to the intensity with which the exercise is practiced, but you can lose easily 300 calories in half an hour.

"Because it is a continuous exercise, it improves fitness and it's fantastic to strengthen legs, thighs and buttocks. In addition, indirectly works the abdominal region, since it is necessary to push for balance, "explains Trombini.

Tip to

Start doing exercise on a low speed to gain confidence and fitness. As you get easy, increase the time of physical activity and intensity.
If your goal is to work the butt enough, the professional shows to do interval training alternating regular rise with rising skipping a step.

Squat

squat butt free 116 400x800Podushko Alexander / Shutterstock

Equipment for ladder simulation has made increasingly successful among the famous. Fernanda Souza and Giovanna Ewbank have declared unit fans.

Andressa Suita changed training routine and included the stairs as aerobic exercise to dry.

Responsible for toning the buttocks, the ladder also works the thighs and burns a lot of calories. According to the physical education teacher of the academy Bodytech André Trombini, the amount of calories lost varies according to the intensity with which the exercise is practiced, but you can lose easily 300 calories in half an hour.

"Because it is a continuous exercise, it improves fitness and it's fantastic to strengthen legs, thighs and buttocks. In addition, indirectly works the abdominal region, since it is necessary to push for balance, "explains Trombini.

Tip to

Start doing exercise on a low speed to gain confidence and fitness. As you get easy, increase the time of physical activity and intensity.
If your goal is to work the butt enough, the professional shows to do interval training alternating regular rise with rising skipping a step.

Squat

squat butt free 116 400x800

The squat is another exercise that in addition to leaving toned butt, also works the legs. It can be done in several ways: with or without weight, with bar or on the machine and is the main exercise that comes to mind of women when it comes Durinho butt.

Although seem easy, there is a right way to do squats and he must be respected so that you do not overload your back and work the butt properly.

Tip to

According to the trainer and technical consultant Integralmédica Gustavo Barquilha, free squatting is one of the secrets of Durinho butt. To be done without the aid of the machine, but only with the loose bar resting on the upper back, it enhances exercise because it forces the practitioner to push throughout the execution.

In addition, it is important enough for squat exercise has amplitude. But before you start doing squats indiscriminately, look for a physical education professional to guide you on the right way to run it.

fours

gluteo four supports 400x800 116 Kzenon / Shutterstock

This is another exercise that Bruna Marquezine said do not stop doing in the weight to stay with the prancing, Durinho and cute butt.

Tip to

Exercise four supports is so named because you support both knees and both elbows on the floor to perform the movement. Elbows and knees should remain aligned with the shoulders and hips, respectively.

Then you should keep your knees bent and raise one leg at a time knee arrive at the height of his hip. Return the leg to the starting position.

Generally, the physical education teachers spend 10 to 20 repetitions on each leg, but it is important to consult a professional to know the appropriate number of repetitions for your body type and goal.

Totally dedicated to the buttocks, it can be done with leggings to difficult and therefore work harder the butt.

perfect butt

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