What shape are your buttocks - round or pear-shaped?In principle, it does not matter, the main thing - strong muscles.With the exercise described below, you will attach the buttocks best form.
Gluteus determines the shape of the body.Muscle is among the most powerful in the human body.Its main feature - straightening the hip, when, for example, you get up from a chair or climbing stairs.In addition to the gluteus maximus there are medium and small.They belong to the abductors and strengthened by means of exercises for the legs, for example, when you attach a straight leg to the side.
Before you proceed directly to the exercises, here are some tips for optimal training:
1. Please tighten as follows.Always, before you start to move, first tighten the abdominal muscles, legs, pelvis and buttocks.So you maintain the health of your joints and muscles will work more intensively.
2. Taz - parallel to the floor.Watch for a stable central position of the pelvis.Do not lift one side higher than the other.The pelvis is always on the same line.
3. Force - in peace.Raise and lower the pelvis and legs slowly.Make smooth transitions, as if the exercise has no beginning and no end.
4. Breathe correctly.Straining, exhale;relaxing, breathe.So you are getting enough oxygen, working to the rhythm of your breathing and find your optimum rate.
This exercise strengthens the muscles of the buttocks and back of the thighs:
1. Starting position. emphasis on forearms and knees: elbows - under shoulders, palms facing inward, knees - under your hips, you can put a towel.
Exercise.Raise the leg bent at the knee to the height of the pelvis and lowered again almost to the floor.
Council : Prepared can put in the popliteal fossa a little dumbbell.Important: When lifting the leg and thigh torso should form a single line.Strain the abdominal muscles to prevent lordosis sacral spine.
• For beginners 2-3 sets of 4-8 times, then change legs.
• Prepared 3-4 sets of 12-24 times, then change legs.
• With weight training 2-3 sets of 8-24 times, then change legs.
2. The initial position. Stand straight, feet shoulder width apart, arms stretched forward, shoulders back.
Exercise.Bend your legs.We nominate the pelvis back as if going to sit on a chair.To align slightly move your upper body forward, then back to the starting position.
Council : The knees are over your ankle, buttocks do not fall lower than your knees.
• For beginners 2-3 sets of 4-8 times.
• Prepared 3-4 sets of 12-24 times.
3. Starting position. Supine legs bent at the knees, heels are resting on the floor, arms along the body, palms up.
Exercise.Resting his hands on the floor, lift your pelvis until upper body and hips do not amount to a single line.Again, we omit the body almost to the floor.
• For beginners 2-3 sets of 4-8 times.
• Prepared 3-4 sets of 12-24 times.
4. Starting position. Supine legs bent at the knees, heels are resting on the floor, arms along the body, palms up.
Exercise.Keeping the pelvis in an elevated position, alternately straighten one and then the other leg.This thighs are parallel to each other.The pelvis is raised.
• For beginners 2-3 sets of 4-8 times.
• Prepared 3-4 sets of 12-24 times.
5. The initial position. Lying on his stomach, to support can be placed under the belly rolled up towel.The legs together and bent at the knees, his head resting on his hands.
Exercise.Firmly tighten your abdominal muscles, legs and buttocks.Try a centimeter from the floor to lift both knees.Slowly return to starting position.
Council : Raise your knees slowly, not abruptly.
• For beginners 2-3 sets of 4-8 times.
• Prepared 3-4 sets of 12-24 times.
6. Walking the stairs.It will give force the legs and buttocks, and twice a week nice variety to your workout.Walking up the stairs can be constructed as follows:
• 10 minutes warm up to warm up the muscles - normal walking in a straight line.
• 10 minute walk as much as possible on a long ladder.Slowly go up and down.If you are short of breath, walk two steps.Back when this straight, knees relaxed, gently roll your feet.
• 5 minutes of stretching.So your feet will be beautiful and moving.
Articles Source: sportsmen.ru
