How to pump up the ass without squats - a question that arises for everyone who wants to quickly transform the shape of the buttocks. After all, exercises like "plie" and "soldier" are suitable for a comprehensive study of the lower body. And along with the buttocks, the muscles of the legs participate in the squats, which some women fear. In addition, excessive load on the joints is fraught with problems with mobility.
Rules for effective training
The result of a workout primarily depends on its regularity. However, some people can observe progress earlier than others, using the same exercises. The answer to the question of how to pump your ass without squats faster is a list of rules that make up the most effective lesson plan:
- Training should not take more than 50 minutes. Exceeding this norm leads to the fact that the body begins to extract energy from muscle mass, which is the building tissue for the formation of round buttocks.
- For beginners, 1-2 workouts per gluteal muscle group per week are suitable. After 2-3 months, you can increase their number, bringing up to 4 lessons. Overtraining slows progress much more than lack of exercise. Ideally, a day of strength should be followed by a day of rest.
- Cardio and aerobic exercises can be performed on any day, except for the one in which power loads are used. Two types of these complexes can be estranged by doing one in the morning and leaving the other for the evening.
- Before training, you can drink coffee or water. In the process, this is prohibited. After the lesson, you need to eat some quick carbohydrates to stop the process of muscle destruction.
- Women are better off playing sports at lunch, because at this time their body is at the peak of muscle strength. You can choose any time of classes, but it must be strictly observed so that the body can adapt to the rhythm and increase its stamina in this part of the day.
- If the development of the buttocks is part of the lower body workout, then it must be done first, because in the process of performing other exercises, these muscles can also be involved. This will reduce their endurance during spot workout.
The main secret of how to pump up your ass without squats is to regularly alternate different exercises. Thus, the body does not have time to get used to the load and begins to perceive the old exercises as new. The basis of a successful workout is getting the maximum load in the minimum time.
Preparation and completion of strength training
Each lesson should be accompanied by a warm-up and warm-up stage. Additional actions take 5-10 minutes at the beginning and end of strength training.
- Warm up tendons and joints. In the process of this stage, you just need to warm up the ligaments, performing circular movements of the limbs and back at full amplitude. You can pump up the ass without squats, but it is impossible not to get cramps and muscle reduction without warming up.
- Cardio load. It is needed to warm up muscles and increase heart rate, which will enhance the effectiveness of training. For her, you can use one approach from each exercise that is part of the workout. At the same time, it must be done in an easy and fast mode without the use of weight.
- The hitch is performed after strength exercises, consists of cardio loading and stretching. At this stage, it is important to stretch all the trained muscles. This will help maintain coordination during subsequent classes, avoid injuries and make the muscle relief more attractive.
These components of the load as a whole affect the speed of transformation of the buttocks, their appearance, and also help to heal the body as a whole.
Exercise groups for rounding the buttocks
Buttocks are composed of small, medium and large gluteus maximus muscle. Each exercise may involve one or all of the muscles.
Depending on the most developed zone, different types of exercises can be defined in such groups as hip extension, bridge, one leg press and lateral hip abduction. Each group is an exercise performed in different variations.
Thus, when drawing up a plan of power loads, you can pump up the ass without squatting at home as quickly as possible. After all, in the classbook you can break similar exercises into different sets. This method will especially help in the case when the number of repetitions in the approaches will increase so that it will be necessary to allocate additional training.
Hip extension
This category provides an isolated load that includes only the hip joint. At the same time, the back group of muscles of the hips, buttocks and lower back sways.
Leading the leg back is practiced in each version of the lesson, but in a different form:
- In standing position: standing straight, it is necessary to move the straight leg back by the buttock force. You can make a slight delay at the extreme point. The working leg should not touch the floor until the completion of the approach.
Exercise can be complicated by using weights or putting on an elastic band. Special equipment is purchased at the store. The gum can be replaced with a Martens bandage.
- On all fours: in this position, the active leg can be retracted straight or in the fold.
In this exercise, you should monitor your body position and back muscles.
Bridge
This is a basic exercise in which the hip, ankle and knee joints are involved, and the muscles of the buttocks, back and hips work. It is performed in a prone position with several degrees of complication:
- Classic bridge: to do this, lie on your back and bend your knees at a 90 ° angle. Next, you need to raise the pelvis to form a straight line, while squeezing the buttocks as much as possible and rest your heels on the floor.
At the top point you should hold the position a little.
- The bridge with the raising of one leg. The exercise is performed in the same way as in the first case, only one leg rises vertically or is laid on another.
For this exercise, you must carefully stretch the muscles to the transverse and longitudinal twine.
- A bridge with support on a bench.
Requires a good preliminary stretching of the back muscles.
- Bridge with weights. It is used as a complicated option, when the preliminary versions no longer give a big load.
When performing these exercises, the back should remain flat, and the range of motion increases only due to compression of the buttocks and pushing of the pelvis.
One leg press
To the question of how to quickly pump up the ass without squats and lunges, the basic exercise will answer with a load on each leg in turn. Leg press is mainly performed in the gym with the use of simulators, but it can be done at home. This will require a bench or other stable surface up to the knee.
You need to stand with one foot on the platform and climb it. The second limb is not used, and when lifting it is slightly bent back. Such an exercise is used in the initial stages, since it is impossible to increase the load at home.
Lateral abduction of the thigh
Hip abduction is the easiest option to quickly pump up the ass without squats, since there is an insulating load. Only buttock muscles are used in the work. In this exercise can be performed while lying down.
You can complicate the task by applying elastic or weighting materials in training.
Leaving the legs to the side can be performed on all fours and standing. For a better study of the gluteus maximus muscle, it is worth bending the active limb in the knee and placing it perpendicular to the body.
How to make a workout plan
The process of muscle building requires a rigorous approach. First of all, you need to determine the number of workouts per week, the number of exercises, approaches and repetitions.
The number of workouts will affect the intensity of the workout of each muscle in a particular zone. Is it possible to pump up the ass without squats at home - a question that needs to be clarified about how much this zone needs to be transformed.
For tightened buttocks, regular exercises are suitable 2 times a week without weighting. And inflated muscles require the use of a lot of weight or an increase in the number of classes so as to compensate for the weighting materials with a huge number of repetitions. For the middle ground, it is better to train in the optimal mode with a weight of 5-10 kg.
The optimal number of repetitions of one exercise is 15–25. And the number of approaches can vary from 3 to 4, depending on the level of training. Going beyond these limits is not recommended. For a greater load, it is worth increasing weight and adding the number of workouts.
Thus, knowing some of the subtleties in the development of the buttocks and the rules for drawing up the regime of strength training, you can get a more pumped up ass for a week, and for a month to completely transform the lower body.