Beautiful female hips have always attracted the attention of people around. Women of all ages want to have a toned figure, especially the legs and buttocks.
Strong hips, beautiful and slender legs - this is, above all, the result of regular training.
To achieve the desired external effect, before you start classes, you need to study the functions of the
muscles of the legs and buttocks, to understand what movements they participate in.
Every day, the legs and buttocks take part in the physical activity of a person and help to make different movements. For example, it is walking, climbing stairs, getting up from a chair and lowering onto it.
Effective training involves using the maximum amount of muscle fiber. To do this, you need to know where they are and how to use them more effectively in training. Beautiful hips and buttocks are the result of regular exercise.
The structure of the gluteal muscles
The gluteal muscles belong to the muscles of the belt of the lower extremities (outer group).
The gluteus maximus muscle resembles a rhombus in shape. It is coarse-grained and powerful, reaches a thickness of 2-3 cm. This muscle is involved in the straightening of the bent body, extends the thigh, while rotating it inward.
The middle gluteus muscle is located under the gluteus maximus, resembling a triangle in shape. It is thick due to two layers of muscle fibers.
The gluteus maximus muscle is similar in shape to the median, but much thinner.
Both muscles are involved in the abduction of the thigh. The front bundles of both muscles rotate the thigh inward, the rear ones outwards. Together with the gluteus maximus participate in the extension of the body.
Cellulite and hips. Beautiful buttocks in a few workouts
To improve the shape of the legs and buttocks, get rid of cellulite, there are several options. The best way to adjust your figure is to exercise.
Exercises involving the muscles of the legs and buttocks improve muscle tone. Regular training 3-5 times a week will allow you to see the first results in a mirror in a month, and these are toned and slender hips, beautiful and elastic buttocks.
Effective exercises for the muscles of the legs and buttocks
The most effective exercises for training are basic. They involved several muscle groups in the work. In addition to them, you can do isolated exercises where only the gluteal muscles work.
Squats
This exercise can be performed both at home and in the gym. The starting position is standing, legs with the width of the bones of the pelvis, toes of the feet directed forward, hands at the head, elbows to the sides. On inspiration, you need to slowly begin to sink down, while maintaining the back straight. The knees should remain above the feet, the pelvis is bent back.
You need to lower yourself so that your hips are at least parallel to the floor. It is important to keep your head straight, your gaze directed forward.
Having sank down, on an exhalation return to a starting position.
Perform 20-30 reps of 2-3 approaches.
In this exercise, you can work without additional weights, adding each subsequent workout the number of repetitions. The execution speed is slow.
This exercise will help get rid of cellulite and tighten your hips. Beautiful legs with him.
Lunges
The exercise starts from the same starting position as the previous one (hands can be put on the belt).
Keeping the distance between the feet, you need to take a step forward and lower yourself to such a position that the thigh of the leg that is in front is parallel to the floor. In this case, the knee of this leg should not shift beyond the toe of the foot. Between the thigh and lower leg of both legs should be approximately 90 degrees.
Lunges are best done alternately with each leg for 10-20 reps, 2-3 sets. If a step forward is difficult to complete, then you can take a step back. Inhale to do at the end of the step, exhale - on returning to the starting position.
Thanks to these two complex exercises, beautiful female hips and buttocks will always be toned.
Forearm
Standing on your knees and forearms, as you exhale, make slow leg lifts up to a position in which the hip and back will be in line. Avoid lower back movements. The toe of the foot is pointing down, the heel is pointing to the ceiling. Perform 20 repetitions with each leg in 2-3 sets.
Lying legs on your side
Lying on its side, body and legs are one line. The lower arm is under the head, the upper arm is in front on the floor, helping to maintain balance. On the exhale, perform leg lifts - 20 reps in 2-3 sets, do slowly.
All exercises can begin to be done according to 1 approach, gradually complicating the load on the hips. Beautiful legs and tightened buttocks are the result that you will certainly achieve.