Why train the buttocks Trained buttocks are one of the most remarkable sights of the human body, but beauty is not the only reason to train this part of the body. Strengthening the body. If the back muscles keep the spine in good shape, then the buttocks form a support. Helps to maintain posture. Ease in gait… Quite a banal fact – the smaller the load, the easier it is to move. By pumping your ass, it will be much more comfortable for you to run and do other mobile activities. Reduces the possibility of back and lower back pain. One of the “engines” of life. Movement is life, and in almost any physical activity, the buttocks are involved. Complete hip control. No sore knees. No matter how strange it may sound, this part of the body also affects them, directing the hips in the right direction and controlling its work. Not bad, right? And it would seem. Muscle structure
Our fifth point consists of three muscles, each of which performs its irreplaceable function. Large – the largest and strongest of the buttocks. It is she who fixes the body and is responsible for the extension and flexion of the hip. The gluteus minimus and the middle muscle do not have many similar functions, at least they are responsible for making your butt elastic and attractive, and this despite the fact that they are completely under the big one. They also help to ensure the full work of the thigh muscles and guarantee the balance of the body. The difference between men and women This is what women are stronger than us. The fact that the gluteal muscle in women is stronger than in men is to blame for nature. But, unfortunately, for women, this does not mean that it is much easier for them to pump up. There is statistics that girls are more likely to violate the technique of performing exercises, because of this they do not pump their muscles to the end and, accordingly, training is less effective than in men. With your efforts at home Any part of the body can be easily pumped both at home and in the gym – the result does not depend on this, the main thing is your efforts, the regularity of performance and the desire to become better.
Let’s analyze the universal exercises, both for men and women, which are performed at home without a simulator. The only thing you will need is dumbbells or water bottles and a mat. 1. Leg swing from a prone position. Lie on your side, legs lie on the floor, the body is supported on the elbow, which is bent at a 90 degree angle. The body is straight, the stomach is pulled in, the buttocks are tense, the head looks straight. We begin to raise the upper leg perpendicular to the floor, almost to the limit. Lowering the leg to the end is not worth it, as it is better to keep the muscles in tension. To complicate the exercise, you can take a dumbbell, lean it with your hand against a functioning leg, thereby increasing the weight. After doing 20-25 reps, switch sides.

2. Squats with extended legs. These squats are different from classic squats, as we are trying to use the middle muscle, not the big one. We put our legs a little wider than our shoulders, we turn our socks to the outside by 45 degrees. The knees must always look towards the socks. We keep our back straight, we perform squats up to 90 degrees with support on the heels. 20-30 repetitions. You can also take weights.

3. “Bridge” lying down, with legs apart. Lie on your back, feet slightly wider than shoulders, toes slightly turned out. The legs are bent at the knees. Try to put them as close to the pope as possible. Start pushing your buttocks up to the limit. In the highest position, linger for a couple of counts and lower yourself almost to the starting position, namely, do not lower your butt all the way to the floor. Maintain tension. Also, for weighting, you can take dumbbells and put them at the level of the belt. We perform 20-25 repetitions.

4. Jumping out of a full squat. A well-known exercise with pushing yourself out of a full squat position. Try to keep your legs a little wider and do squats correctly, while pushing up, be sure to take off the ground at least a couple of centimeters. Help yourself with your hands. 20-30 repetitions.

As you have noticed, some of the exercises are quite traditional, but we have changed the position and accordingly changed the scope. In the gym In the gym, you can work out even more efficiently with the help of functional fitness equipment. 1. Extension with and without weight. The exercise is performed on a special simulator. The legs are fixed, the support occurs on the upper thigh. The back must be straight. Watch this carefully. The torso is lowered and raised due to the work of the back and buttocks. 2. Press with one and two legs. Why is it useful to press with one leg? This technique allows you to concentrate on working out the muscles, and not on the load. It is important to exercise correctly, straining the back of the thigh and buttocks. But don’t forget to change. 3. Breeding legs on a specialized simulator. The nuances of execution: a straight back and even breathing. The exercise is performed by moving and spreading the legs with weighting. It is important not to drop your legs during the shift – this can lead to injury.

It is necessary to slowly move the legs, slightly touching each other. The muscles of the inner side of the thigh are also being worked out. You can talk about exercises for this part of the body for a very long time. I tried to collect the most effective of all, so that you achieve the greatest results. Go in for sports and keep reading my blog. There are a lot of interesting things here! All for now.