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Como ter uma bunda redonda e firme naturalmente

Se lembre que você é o que você come, e se quer ter nádegas perfeitas comer os alimentos certos é tão importante como fazer exercício. Aqui deixamos algumas dicas valiosas que irão ajudar você a construir aquela bunda perfeitamente tonificada com que você sempre sonhou.

Dicas básicas

Ter nádegas maiores e firmes sem exercício não é possível. A fim de alcançar seu objetivo você tem que seguir essas duas fases:

  • Treino de fortalecimento de glúteos.
  • Tomar atenção a sua nutrição após o treino, durante o período de recuperação.

Após exercício, suas nádegas estão em ciclo de reparo, e é essencial escolher o tipo e quantidade certa de alimentos para garantir que sua bunda cresça em posição certa.

Tenha em mente esta regra simples: Se você quiser aumentar o seu peso você deve comer mais. Se você quiser apenas aumentar sua bunda, você tem que comer em quantidades regulares.

Excesso é ruim, por isso não consuma proteínas ou carboidratos em demasia, porque isso pode levar a problemas de saúde.

Você deve comer pelo menos um pedaço de fruta por dia, embora a recomendação diária ideal é entre 3 e 5 por dia.

Veja alguns alimentos que ajudam a aumentar sua bunda e alguns exercícios amigos desse objetivo.

Proteínas

© freepik

Se você já tem uma rotina de exercícios bem estabelecida, recomendamos que beba um shake de proteínas após seu treino.

Algumas boas fontes naturais de proteínas são atum, ovos, peru, frango, tilápia, legumes, queijo cottage, carne vermelha magra, legumes, e qualquer peixe (não frito).

Carboidratos

© freepik

Troque pão branco e macarrão por trigo integral ou grãos. Carboidratos que ajudam a manter uma boa musculatura são quinoa, arroz integral, aveia, cereais de grão, batata doce e cuscuz.

Gorduras

© freepik

Ao contrário de gorduras ruins, gorduras boas fornecem uma ampla gama de benefícios para a saúde. Elas também ajudam a esculpir aquele corpão de seus sonhos e ajudam até a perder peso. As melhores fontes de gorduras saudáveis são óleo de peixe, azeite virgem extra, amêndoas, nozes e manteiga de amendoim.

Vegetais

© freepik
Se concentre em vegetais ricos em antioxidantes, como brócolis, espinafre, couve e qualquer outros vegetais verdes. Você pode comer o quanto quiser.

Exercício

Se lembre que sem exercício você não vai ver resultados, e você pode até mesmo engordar. Sua rotina do exercício deve incluir exercícios tais como agachamentos, pontes da extremidade e lunges.
  • Lunges

Se coloque de pé com seus pés na largura dos ombros. Dê um passo gigante para a frente, com o calcanhar no chão e, lentamente abaixe seu corpo, dobrando ambos os joelhos. Se lembre de manter suas costas e parte superior do corpo retas, e não fletir seus joelhos mais do que 90 graus. Em seguida, repita com a outra perna na frente.

  • Ponte de extremidade

Se deite no chão de costas. Coloque seus braços junto ao corpo, e dobre seus joelhos. Seus pés devem ser colocados na largura dos ombros.
Pressionando seus calcanhares no chão, levante seus quadris e aperte sua bunda, mantendo as costas retas. Inspire para fora enquanto você executa o movimento, e mantenha a posição por alguns segundos. Expire enquanto você volta lentamente para a posição inicial.

Aqui você vai encontrar um ótimo treino para a construir incrível glúteos, e você também pode gostar destes 12 exercícios simples que podem ser feito em casa.

Ilustrado por Daniil Shubin para BrightSide.me
Materiais basedos em trulybooty, mipielsana

Fonte: brightside.me

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