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Home fitness: development of the gluteal muscles
- Home fitness: pumping buttocks
- The importance of nutrition
- Butt exercises
The main purpose of all the girls, embarking on a fitness training, is to build elastic rounded buttocks. This part of the body with special care to train all, without exception, the fair sex. In the gym to pump buttocks will help an experienced coach. In the home will have to cope on their own. Below are useful recommendations for the butt workout for those who prefer to do fitness at home.
Home fitness: pumping buttocks
Buttock is a massive layer of muscle formed three gluteal muscles. The gluteus Maximus is the largest and is closest to the surface. It extends the lower limb at hip joint, rotates it outward, and if fastened his legs unbend tilted forward torso. Appearance of the buttocks is largely dependent on the degree of nakaconnect gluteus Maximus muscles. Small and medium gluteal muscle located under the gluteus Maximus and inferior to it in size. Gluteus Medius performs the function of abduction feet to the side. In addition, it rotates the thigh and tilts the pelvis, when the body rests on one leg. The same problem and performs small gluteal muscle.
The gluteal muscles are large and are pretty hardy. To properly inflate them, you need to use a base (mnogocwetnye) exercises with heavy weight. They are easier to perform in the gym, which includes everything needed for training power fitness. But at home, you can give the buttocks a rounded elastic form. Homes as collaterals are typically used dumbbells or kettlebells. If the task is only to tighten the sagging buttocks and give them a tone, the result will be achieved after a month of regular workouts. If you want to increase muscle size, train hard will have a much longer — from six months to a year, depending on the initial state of the buttocks, as well as the frequency and intensity of training.
The importance of nutrition
That buttocks looked toned and elastic, enough to load their exercise. Forming an attractive body contours prevents the excess fat in the body, and the accumulation of fat contributes to a poor diet. Therefore, one who wants to have a beautiful buttock, you should review your diet, reduce the daily amount of calories consumed. To sit on a diet does not have strict dietary restrictions during intense workouts do more harm than good. However, you will need to significantly reduce the consumption of starchy, sweet and fatty. The diet should include fewer high-calorie foods with low content of useful nutrients. Preference should be given to cereals, lean meats, poultry, fish, dairy products, legumes, nuts, vegetables and fruits.
Proper nutrition helps to reduce the percentage of body fat and combined with physical exercise helps to create a leaner, slimmer physique. But to eat right you need not only to lose weight. To build muscle the body needs a continuous supply all the necessary nutrients and especially amino acids contained in protein-rich foods. For an adult the intake of protein per day is 1.3-1.5 g per 1 kg of body weight. At active fitness protein needs increased to 1.5-2.5 g per 1 kg of body weight. We add that the mode of food intake is also important for those who practice power fitness, actively builds up muscles and gets rid of excess fat. To maintain a good physical fitness and the preservation of harmony it is better to eat little and often — 5-6 times a day.
Getting to the butt workout, do light cardio (Jogging, jumping rope), do a few swings, turns, tilts, spins. After a thorough warm-up, go to the main set of exercises:
- Classic squats. Squat below parallel thighs with the floor to increase the load on the buttocks. If you squat to parallel, try on the rise stronger to carry the body weight on the heels. Do 4-5 sets of 12-15 reps each.
- Squat near the wall. Forced against the wall surface back and buttocks. Not looking up from the wall sit down. Bending your knees to 90 degree angle, make a 30-second pause. After 1-2 workouts start increasing the time fixing the posture of the squat, add 5-10 seconds for each session within one month. Repeat this exercise at least three times.
- Squats with legs wide apart. With the broad statement of the feet increases the load on the buttocks and inner thighs. Place feet wider than shoulder width and turn the socks to the side. In approach do 10-15 repetitions. Approach repeat 4 times.
- Attacks. Set your forward leg and bend it to a 90 degree angle. Sitting down, the second leg leave behind, putting it on the toe and bending the knee. Do 10-12 lunges with one leg, then the other. Repeat the approach three times.
- Upgrades on the bench. First put on the bench one foot, then climb on it. Raising himself on a bench, do it solely through the efforts of the muscles of the supporting leg. Do not bounce and do not proceed from the floor of the second leg. Repeat 15 times. Change legs. Make 3 sets.
- Upgrades of the pelvis. Lying on your back, press your feet into the floor and lift your pelvis as high as possible. Feet close to the buttocks. Repeat 20 times in the two approaches.
- Foot. The exercise is performed in position on all fours, arms and legs bent. Raise one leg up high, it does not reject it aside. Do 15 swings, switch the working leg. Complete the exercise after the third approach.
Mahi lying on its side. Lie on your right side, lean on the arm. One leg bend. The second leg, which is on top, do the Mahi. Lift your leg 15-20 times. Perlage on the other side, repeat the exercise. It is advisable to do 3 sets.
Home fitness will be more productive if the proposed exercises to perform with weights. For starters, you can take a light dumbbell weighing 1-2 kg. But gradually the weight should be increased.
Uses photographs Shutterstock