Today will be working specifically proposed a set of exercises to create elastic buttocks.
“Philosophy” in the sports category IFBB – BIKINI – training the gluteal muscles. Why all this? Notes “experienced”.
ITEM ONE – “female athletes, whatever fine of conditions, in general, they did not have, in any time do not ignore exercise this muscle group.”
ITEM TWO – “No matter what sport or any other goal you set for yourself, strong, inflated muscles of the buttocks will not hurt you. This statement is based, perhaps, on some Dixit that any girl should at least have a nice “circle.” Those who take part in the competition, all the more necessary to pay special attention to their development.
Any judge will tell you that success often depends on how well bled your “back side”, and I can assure you that virtually every member of the jury has its own distinct look of disinterest during the inspection that demonstrates the athlete on the podium.
The gluteal muscles – this is the body part that is surrounded by the views. ”
ITEM THREE – “The undisputed fact – strong, inflated buttocks look particularly impressive in the women’s version. It is well known also that in addition to the aesthetic aspect, the benefits that well-inflated pelvic muscles help correct posture and avoid injuries waist and knees. ”
ITEM FOUR – “When the squat and the deadlift is not enough. Unfortunately, despite the fact that the importance of strong gluteal muscles for anybody not a secret idea of how they are developing in the majority rather vague.
All my life I have buy testosterone cypionate and told you that in order to have strong buttocks, you must perform a variety of exercises: deep squats, deadlifts, lunges, etc. The problem with these recommendations is that they, though not groundless, but not indisputable… And most importantly, subject to modernization. ”
Making the “modernization” on the basis of the following:
The combination of strength training and “rope” (hereinafter – the aerobic capacity) in the room is perfect for women who want to get results as quickly as possible in the plotting of his body. In our case, we are talking about the gluteal muscles.
Today you are invited to high-intensity training in the gym with free weights combined with intensive cardio. The goal – to change the “characteristic” athletes to increase while lifting up.
Explanations at the buttocks workout. Demarcated obzovem and add:
– Strength training (load) is required for building muscles. It’s a tough stimulation and toning the most problematic areas and gluteal muscles especially. The first component.
– “Rope” the simultaneous operation of a large group of muscles, enough for a long time training and rhythmic repetition of certain movements. The second component.
– Well. Of course, a balanced diet, as a third component.
Putting It All Together, both the subject of the “philosophy” of the buttocks, so that you can and read and try out in the hall, and make adjustments for the following:
“Rope” – is the first thing we have to do today to apply some special techniques in his “selfish” for the treadmill. For starters we recommend a 5-minute walk to the easy mode (adaptation to the movement of the belt plus a workout).
Then walking slowly turns into…
Exercise number 1 for the buttocks. Moving along the track with the help of attacks, the pace, however, remains the same (of the rotation speed of the track does not change)
The time of the movement chosen by you based on your body’s fitness.
2 minutes is enough to speed again go on walking, but through the same 2 minutes, when you feel that the legs and gluts are ready to continue “operations”, you have to perform even these 3 laps (turnover).
That is, in fact, we have a reducing walking, passing in the attacks, and attacks on, turning into walking.
Further – it is more difficult, but not by much. Walking is replaced by a light jog, and testosterone cypionate injection and attacks are no longer deep, and proportionate to the speed of movement of the track. Again 3 laps.
Next – even more difficult, and all in the same way. In the same move in a circular fashion movement around the track attacks, but sideways. The left (or right) – Forward (photo 2 and 3). The same 3 changes and change the course of the movement on the other side.
Apogee our use of the treadmill – reducing walking for 3 minutes. The total time is obtained by simple calculations with a warm-up 40-45 minutes.
Nuances. Movement technique is individual, but … In order to avoid injuries and most importantly – get results from training, and, therefore, enjoy the activities, you must consider the following:
- There should be no discomfort, and even more pain in the joints;
- You have selected the correct rhythm and dynamics of movements, feeling work just buttock should not leave you even when walking, extra brain impulses constantly include the buttocks, to keep them in suspense;
- To bring the habit to move “right” to automatism;
- Balanced, harmonious running almost silent, a good athlete almost “creeps” over the canvas, working in the same rhythm;
- given time intervals, speed tracks, etc. -. It is not a dogma, load the choice is yours, quite acceptable as a temporary retreat in one direction or another, and retreat in the execution order.
Our №2 exercise for the buttocks. Simulator Smith.
Starting position – the plant’s shoulders under the bar, grip the neck palm top, the rotational movement of brushes release the locks and straightens up. The back is slightly caved in at the waist, press slightly tense. Legs pushed forward, with one foot cross on the other, the focus is on one of the legs, and thus when working with the setting on the right (left) leg as much as possible includes the right (left) the gluteus.
Squatting to a position where the thigh becomes parallel to the floor or slightly below – it increases the load on the buttocks. Do three sets with a focus on each leg – 10-12 reps (photo 4 and 5).
Exercise №3 to the buttocks. We have to work in the crossover (photos 6 and 7).
Starting position – take the handle of the lower unit with both hands, his back slightly caved in at the waist, press tense, feet shoulder width apart.
HOWTO: we begin to squat until thighs parallel with the floor, and again slightly below parallel, forced to push forward leg, gluteal retraction. From this position a strong effort thighs and buttocks back to the starting position. Three approaches for 12-15 reps.
Exercise №4 to the buttocks. Again, crossover, but the lower block is passed between the legs, hold the handle with both hands, legs shoulder width apart
Of course, no question of complete isolation in pumping and the “manufacture” of the buttocks , cannot speak, training somehow be associated with pumping thighs. However, when the result of an iron patience and perfect technique as a method of “struggle” with the genetics of impeccable shape “the bottom half” is guaranteed.