Buttocks - a very problematic area in the female figure, as it is genetically predisposed to the accumulation of body fat. Currently, permanent employment, sedentary work and malnutrition, fat in this area is accumulating at an accelerated pace. It’s not easy to get rid of him. If you want to get a beautiful silhouette line in the convex back area, go ahead - do exercises for the buttocks in the gym.
As a rule, nobody wants to
pump up the buttocks . With a sedentary lifestyle, the task is more to strengthen the muscles in this zone. But in any case, strength training helps increase muscle mass,
accelerate metabolism, reduce fat and burn calories. They create a muscle corset, thanks to which the figure looks slim.
Performing the first exercises for the buttocks in the gym, try not to divert your attention to coordination of movements and maintaining balance. During the first two or three sessions, developmental movements for all muscle groups should be performed so that the body gets used to the loads. Then you can start the targeted exercises.
The most common and effective exercises in the gym for girls to pump the buttocks and hips are lunges and squats. An individual program, which should be developed at the initial stage with an instructor, does not hurt. There are many variations of these movements. Lunges forward and to the side, squats with full amplitude, lifting and lowering the body on toes, the use of weights (dumbbells, barbells).
Exercises with weights perfectly load quadriceps, hip flexors and gluteal muscles. In addition, stabilizer muscles are always involved in the process, which are responsible for balancing weight. As a result of such a load, the muscle groups of the whole body are worked out.
Running exercises in the gym for women are a mixture of static and low-intensity aerobic exercise. During the run, the buttocks and all the muscles of the legs are evenly loaded. The modern treadmill is equipped with built-in computer navigation. Based on the weight and age of the person, the necessary load program is created, which is regulated in the settings of the control panel of the simulator. Such training helps to improve the work of the cardiovascular system and increase the stamina of the body.
Exercises for the buttocks in the gym can be performed on special devices. The leg press is performed while sitting on the simulator, in which the seatback is set at an angle of 45 degrees. The legs are shoulder width apart and abut against the front platform. Her weight (from 25 to 50 kg) can be selected, depending on their own power capabilities. During training, the knees bend at an acute angle, and then straighten as much as possible. For one approach, 13-15 repetitions are performed.
Very effective exercises for the buttocks in the gym are performed on a hack simulator for squats. This is an inclined movable platform of an L-shape with stops for shoulders and a platform for legs. It is necessary to stand up and place your legs on the site. Pressing your back tight against the simulator, you need to perform squats. The platform behind the back under the action of the body will lower and rise, and the emphasis (bar) will act as a weighting agent.