Are you happy with your buttocks? Most give a negative answer. We consider them too small, too large, very saggy, weak . the list goes on. The right, aerobic and weighted exercises (such as squats and deadlifts), tailored to your constitution and genetic characteristics, will help change the shape of the back of your body. Find out which cardio-operations and strength exercises are best for strengthening and giving impeccable shape to the gluteus muscles and hamstrings.
Squats are considered one of the best exercises for the muscles of the gluteal region and thigh, in addition, sit-ups are an element of a functional training that energizes everyday worries.
- Legs are located on the width of the shoulders, and to increase the load we take dumbbells in hand (keep them at shoulder level or along the trunk).
More about sit-ups:
The falls are a very difficult exercise, which simultaneously trains several muscle groups. On the front leg you work through the gluteal muscles and the back surface of the thigh, on the back – quadriceps and calf muscles. Falls are also good because there is a basic exercise and a lot of options for its implementation:
And in order to give both legs the maximum load, you can put your back foot on the platform. Ideal movement for working the muscles of the thigh and gluteal region, but please avoid this variant of attacks if it is accompanied by painful sensations in the knee joints.
If it's hard for you to make attacks, try an alternative exercise (link)
Ascent to the platform platform (Stepping on the platform)
The next exercise for the gluteal muscles is lifting to the step-platform. To perform the lifting, place one foot on the platform and, resting on the foot, pull the entire body up. A great exercise for the gluteal muscles, provided that your platform is quite high, although beginners may have to start from a small height. In perspective, at the highest point, your knee should be bent at an angle of 90 degrees.
The second key moment is to transfer all your weight to your working foot. In other words, return to the starting position smoothly, at the lowest point, just touching the floor with the fingers of the free leg. Having learned to focus on the working leg and perform the exercise slowly, you can literally feel this moment.
More about the lifts to the step-platform:
Personally, I like the more complex movements (the above-mentioned squats, lunges and step-ups) that work on several muscle groups, but the extension of the thigh is good in that it selectively trains the largest muscle in our body – the gluteus maximus.
In doing this exercise, you can pinch the dumbbell in your knee joint, or you can use an extra weighting on your ankle.
Deadlift is an excellent exercise for the hamstring, buttocks and lumbar region. The proposed version of the deadlift will increase the intensity of the exercise and force the muscles to hold the body in balance. This is a very difficult exercise, give it up if there are any problems with the lower back.
To correctly perform this exercise, you need to move your left leg slightly back and lean on your fingers. With dumbbells located at the front leg, lean down as deep as your flexibility allows. At the same time, keep your back straight or in a natural bend and strain the muscles of the front abdominal wall to reduce the load on the lower back. Cut the gluteal muscles of the working leg and rise to the starting position. Perform an 2-3 approach on 8-12 repetitions.
Variations of deadlift:
The above exercises are far from the only option to work out the muscles of the gluteal region. We often forget about aerobic exercise, although they also load our back well.
Hiking is a vivid example of this. During walking we burn tons of calories, and since we often have to climb mountains and breathe in the conditions of discharged air, energy is required even more. Also walking in a slightly inclined position automatically increases the load on the gluteal muscles, and the backpack on the back and does turn the trip into a real workout. Plus, you admire the beauty of nature. For one hour a person weighing 65 kilograms burns about 390 calories.
If you live in a flat area, simulate a climb up the mountain on a treadmill.
Biking perfectly trains the cardiovascular system and covers almost all the muscles of the thigh and gluteal region. On the simulator alternate 3 minutes of driving with the speed of 70-80 revolutions with 2 minutes of operation at speed 100-110 speed. A half-hour training will burn out all calories. You can try bike aerobics in the gym and ride an ordinary bike. Increase resistance and rise in the saddle to make the muscles of the gluteal region work for wear. Thus, for 45 minutes a person weighing 65 kg burns about 335 calories.
More about riding a bicycle:
Running, like walking, is available everywhere, it is easy to master, it relieves stress, helps to lose weight and simply enhances your mood. In addition, running really works on the gluteal muscles, especially if there are several upsides on your daily route. Sprint – the second option for burning calories and strengthening the buttocks. For 45 minutes a person weighing 65 kilograms burns about 475 calories.
Kickboxing is a luxurious kind of training for the whole body, including for the hips and gluteal muscles. Controlled straight punches, circular, side impacts, back blows – all these techniques force the muscles of the thigh and gluteal region, while complex combinations of "punch" (direct punch) aim to strengthen the muscles of the anterior abdominal wall. For 45 minutes, a woman weighing 65 kilograms burns about 500 calories.
Walking is easy – walks do not require special equipment and are available everywhere. You do not need to master the technique, but you can do it all day long. If you walk uphill, you increase the load on the gluteal muscles, and if you also go to a quick step, you will burn more calories, which is useful for those who want to lose weight. For an hour of walking, a cheerful step, a woman weighing 65 kilograms burns about 300 calories.
I did 100 sit-ups every day 2 months in a row (2 approach on 50). tried to round and increase berries. muscle. after I did not see the result, I left. maybe something is wrong.
I'm afraid you made a few mistakes: 1. Workout every day 2. One exercise instead of a balanced set of exercises 3. Exercising one part of the body instead of training the whole body
I liked very much the statement of Valery Dmitriev about the following.
. "According to many years of observations, the dominant component of female sexuality lives an independent life, which is independent of the hostess. It's naive to think that women, according to their own understanding, can wag or not wag the booty. In fact, this thing twists them. Sometimes it even seems that it is equipped with reason. No wonder they say: "She thinks back seat", "Without any back thought", etc. A practical rear mind dictates rules of conduct, defines the framework of women's sovereignty and the nature of gait. "