An elastic and fit priest is not a natural gift, but the result of hard and hard work. Making your buttocks more round and beautiful is possible only thanks to regular training and a balanced diet.
The recipe is simple - force yourself to practice daily at home or in the hall for at least 15-20 minutes a day and give up sugary, flour, alcohol and harmful products (chips, crackers, convenience foods, etc.).
Today we will consider an exercise that can help drive fat off your legs and give them a distinctive relief - Bulgarian lunges.
Why do this exercise?
There are many types of lunges. Each of them has its own performance technique and level of load on the muscles.
Why are Bulgarian lunges good? In the process of performing this variant of the exercise, the entire load lies only on the front leg, which is performed flexion and extension.
This means that only the muscles of the working leg are precisely worked out, while the other leg cannot be helped.
In addition, due to the presence of only one point of contact with the floor, the body automatically considers this position unstable and instantly turns on the corresponding muscle stabilizers. So, not only the main muscle groups will be studied, but also additional ones, which favorably affects the overall development of muscles.
It is also useful to make Bulgarian lunges to those people who have a clear imbalance of strength in their legs. This is often found in "furious" righties and lefties. Due to the global advantage that arises from the characteristics of physiological development, one leg is stronger and larger than the second. Such attacks will help to cope with this problem.
What muscles work?
Performing Bulgarian lunges, you include muscles such as:
- large buttock;
- quadriceps;
- flatfish;
- leading;
- muscle stabilizers.
As you can see, the group of working muscles is large enough, which allows you to successfully develop the legs using this exercise.
Exercise Preparation
Bulgarian lunges for buttocks should be done only with stretched muscles and heated joints of the legs.
Basically, this exercise is not done at the beginning, but at the end of the session, when it is necessary to complete the training. By lunging with a small weight, you can avoid injuries and unnecessary stress on the joints.
For example, if your training consists of 4-5 exercises, then lunges should be done no earlier than in a row.
They can be done without extra weight or with a barbell, dumbbells. In this case, you will need these sports equipment. Also, you definitely need either a bench or a chair on which you can put a non-working leg.
Bulgarian lunges with a barbell
Consider the technique for performing this exercise with a barbell.
Best of all, if you will do Bulgarian lunges for buttocks not on your own, but with the support of an instructor or partner to avoid injuries.
So, take the barbell and put it on your shoulders so that you are comfortable and there is no pain in the cervical spine. You can put a towel under the neck so that the bar does not press so hard on the vertebrae.
Stand exactly next to the horizontal bench prepared in advance. You should be back to it at a distance of about 1-1.5 steps.
The first will swing the right leg. To do this, put the left ankle on a bench, as required by Bulgarian lunges. The photo below will help you take the right position.
You should confidently stand on your right foot in such a way that you feel good balance. Stand straight with your right knee slightly bent.
Inhale and begin to bend the front leg in the knee joint until the angle formed is 90 degrees. At this time, the front of the thigh (quadriceps) will be parallel to the floor.
Freeze in this position for a second and begin to return to its original position, rising up.
Then, in the same way, repeat the required number of times, change your leg and do the same to the left.
Bulgarian lunges with dumbbells
You can perform this exercise with dumbbells. It’s best to choose the weight of the shells so that you can do at least 12 repetitions on each leg.
If you have weak or injured hands, but you do not want to work with the barbell, then use sports straps to perform Bulgarian lunges.
The technique of doing lunges with dumbbells is similar to the previous one. The only difference is that you do not need to throw shells over your shoulders, but simply pick them up and straighten them along the hull.
However, with dumbbells it’s a big complication to maintain balance, so if you’re not sure about your stabilizer muscles, it’s best to do the barbell exercise.
When to wait for the first results?
Compared to ordinary lunges, this version of the execution is more effective, because only one leg works, while the second you can not help yourself or engage in cheating.
Thanks to this, the results will come much earlier. But in order to bring your buttocks in order, it is not enough to perform only this exercise. The training program should include both squats, deadlift and calf muscle training.
With proper training, you will begin to notice results after the second week of hard work. They can appear both visually and physically - it will be much easier for you to do what was very difficult a week ago.
Therefore, boldly include this exercise in your program and develop.