Every person who is seriously involved in sports knows that all possible exercises are divided into basic and isolated. First you need to figure out what is the difference between these concepts.
Basic exercises
From the name it is clear that such exercises are the basis, the basis of any training. They use all the muscles of the human body, therefore they require the athlete to expend high energy and energy. If a person has set himself the goal of building up mass or increasing endurance, basic exercises are where to start. For example, squats with a barbell is the most common basic exercise, thanks to which the knee, hip joints, and gluteal muscles are involved.
Isolated exercises
If the base is needed in order to build up, build up muscles, then isolated exercises will strengthen them, make the body embossed. It is quite obvious that a specific zone is being worked out, for example, isolated exercises for the buttocks or biceps, etc. It is important to understand that even if you want to work out one zone, training cannot be based on a single type of exercise. Any competent trainer will say that it is advisable to combine basic and isolated exercises. Typically, the calculation is as follows: for every 2 base - 1 isolated.
How are the gluteal muscles?
Any girl dreams of having a beautiful body. Many go to gyms with the main goal - to pump up the buttocks. Undoubtedly, beautiful buttocks always look attractive, but it so happened that quickly working out this area will not work. Unfortunately, in women, unlike men, this muscle is more difficult to correct. Therefore, you have to try hard.
First you need to understand how the buttocks are arranged. There is a large, medium and small gluteal muscles, as well as piriform. With constant physical exertion, tone can be restored quickly. But only the gluteus maximus muscle is responsible for the volume . That is why it is precisely on its elaboration that isolating exercises on the buttocks for girls are aimed.
There are a number of really effective exercises. It is noteworthy that you can do it at home and in the gym. Isolated exercises on the buttocks, like any others, should be performed, gradually increasing the load, leaving time for rest between sets.
Insulating exercises on the buttocks at home
It is not always possible to go to gyms. Someone just doesn’t like to study there, for someone it’s expensive and very far from home. In any case, you can also make beautiful buttocks at home. Consider the most famous and effective exercises.
Kicks
The exercise is very simple, everyone knows it. You can perform it at any support or without it (with good coordination). The back should be even, legs not bent. When performing a swing of the legs to the side, you need to pull the sock and at the same time try to strain the buttocks. At first, the swings can be low, not scary. The main thing is to gradually try to increase the amplitude. You need to do the exercises very actively, about 15-20 strokes with each leg.
One of the options for performing leg swings is a pendulum. The principle is exactly the same, only the legs should not go to the side, but back. In addition to the buttocks, the back and neck muscles will also be involved here. By the way, they need to be closely monitored, not bending, not taking aside. Exercise can be complicated by trying to hold the leg in a raised state for several seconds, and then return to its original position.
Squat
If we consider the basic isolating exercises for the buttocks, squats are perhaps the most popular. There are several types of them. Let's talk about incomplete squats first. You can do them with any weighting agent (with dumbbells, with bottles filled with water, or, for example, with a small child in her arms, as an option for young mothers). The legs are set shoulder width apart, a squat is done, and as soon as the pelvis drops to the level of the knees, we rise back. Performing the exercise, you can raise your hands or hold them in front of you. Optimally, do 15 squats per set.
Full squats are performed almost the same way, only the legs are wider, the knees look in different directions, and not at each other, and the squat itself goes deeper. The body is slightly tilted forward. Imagine that behind is an imaginary high chair that you need to sit on. Buttocks are laid back as much as possible. It’s great if you crouch, you can stay in this position for a few seconds.
Plie squats are performed very similarly, only the legs are put even wider, socks are bred in different directions. We lower the ass to the level of the knees, fix ourselves in this position and slowly rise. Such isolated buttock exercises are very effective with dumbbells.
Successive lunges
Great exercise for working out the gluteus maximus muscle. A wide step forward is made with a squat, then a return. You can take a step back, alternately changing legs. There is another type of lunges - Bulgarian. One leg, which will be located behind, is placed on a special platform (you can also come up with some kind of analogue at home) and a squat is done.
Gluteus bridge
Effective and very simple exercise. You need to lie on your back, stretch your arms along the torso, bend your knees and raise your pelvis and lower back as much as possible. In this case, it is necessary to maximize the muscles of the buttocks (you should feel pain from tension). Then return to starting position. Repeat preferably 10-15 times. It is very important not to tear your shoulders off the floor when doing the bridge! If the exercise seems easy, a dumbbell can be placed on the lower abdomen.
Gym Activities
Isolated exercises on the buttocks in the gym will achieve the desired shape much faster. Training on simulators contributes to better muscle development. Let's start with the same squats. Only now in the hall they can be performed with a barbell, to adjust and gradually increase the weight. Effective lunges with a barbell on the shoulders. The Bulgarian attacks under consideration can be performed using a special step platform, and swings - on a special simulator with weighting for legs.
Breeding and mixing legs
Spreading legs, emphasis is placed on the work of the middle gluteal muscle. The effect is more rounded shapes. Exercises are performed while sitting on the simulator. The back is straight, and the entire movement of the legs are done due to the efforts of the hips.
Bench press on the Hack platform
If done incorrectly or too hard, your back can hurt, so be careful! In the reclining position, having chosen the necessary load, leg press is performed. You can do it one at a time, it will turn out more productively.
Bend and unbend legs
Lying on his stomach and holding on to special handrails, we inhale raising our legs and lowering it as we exhale. The muscles of the buttocks are in constant tension.
These are the most basic insulating buttock exercises in the gym. Performing them in combination with the basic, you can achieve the desired results. However, do not forget that the shape of the buttocks is determined by genetics, and it will not be possible to completely change it. But regularly performing a set of exercises presented, correcting the form is still possible.
Isolated buttock exercises are suitable for both women and men. But if the stronger sex can pay them the same attention as the basic one, the girls cannot afford it. The basis of any female training is a complex in which basic exercises still prevail.