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Squats for your butt: exercises in the set of circuit training
- A comprehensive approach to exercises for buttocks
- How to perform the exercises
- A set of exercises for buttocks
- A variant of circuit training
Rounded, having a toned female buttocks — a real modern trend. They do not just become a symbol of the attractiveness of the figure, but also a benchmark of General fitness. The most effective physical exercise to pump the buttocks are squats. This article discusses the most effective exercises, the basic rules and features of their implementation. As well as recommendations for an integrated approach to working on this part of the body.
A comprehensive approach to exercises for buttocks
Work with buttocks in girls involves a few basic points:
- Proper nutrition.
A complete, balanced diet must contain adequate amount of proteins, fats and carbohydrates. During training it is especially important to consume protein, which is a building material for muscles. Such foods can be eggs, poultry, lean meat and cottage cheese. As for fruits, they should be limited as high content of natural sugars (fructose) can lead to excess consumption of glucose. Excess glucose is translated by the organism into the subcutaneous fat. Therefore, in the day you can eat no more than 1-2 fruit of medium size.
- Intense exercise program.
Low-intensity exercise load, stretching or yoga strengthen weak gluteal muscles. To work with this target area should involve weight training with weights. It is important to observe the following conditions:
- to focus on the basic exercises of power (e.g., squats);
- to choose the optimal weight weights that you can lift 12 times, while maintaining proper technique movements;
- gradually increase the weight of the weights as you progress in training;
- to comply with the best range of exercises for buttocks — 8-12 reps 3-4 approach with a break between sets 45-60 seconds.
- The period of recovery.
Physical activity is the main but not the only reason for the strengthen and build up the gluteal muscles. Full recovery of muscle and growth depend on the quality of protein intake and good rest. You must sleep at least 8 hours a day, at the same time, you need to meet before midnight (best of 22:00-23:00). Sleeping should be quiet, cool, well-ventilated room. Such an atmosphere contributes to the rapid falling asleep and full, deep relaxation. The optimal interval between sessions should be at least a day.
How to perform the exercises
Experts consider squats one of the best physical exercise for pumping zones of the lower extremities.
Key rules for the implementation of this basic exercises for the glutes:
- to start the unit set of exercises with a warm up that allows you to warm up muscles and avoid injury;
- keep body straight, do not separate the heel from the floor and pinned my knees together;
- squat as deep as possible, in order to better pump the quads, which is responsible for the shape of the buttocks;
- well put his feet to give a deeper and better work the muscles in this area;
- to perform the exercises slowly, slowly, without jerks, observing the correct technique of the element.
- try to keep deep, uniform breathing.
A set of exercises for buttocks
All items aimed at the training of the gluteal region can be divided into three categories, based on the structure of the target zone.
The main burden for gluteal.
Run from the starting position — stand straight, feet slightly wider than shoulder width. Inhale deeply and sit down, averting the pelvis back and keeping your back straight, and shoulders back. Try to descend until thighs are parallel the floor, then return to the starting position. Perform 10 repetitions and 3 sets.
Another effective basic exercise. Is performed from the initial position — one leg forward and the other back toe rests on the floor. On the inhale sit down so that the knee of the back leg was sent to the floor and front leg bent at a right angle. On the exhale return to the starting position. Perform 12 repetitions and 3 sets.
This load is often found in circular workouts focused on legs and glutes. Runs from position — stand straight, feet shoulder width apart. On the inhale, bending the back a little and loosening his knees, perform a forward bend and take weight. On the exhale return to the starting position. Perform 10 repetitions and 3 sets.
A set of exercises for the upper low and medium gluteal muscles.
- Squats with a barbell.
Become directly, feet on width of shoulders, barbell is on your shoulders. Slowly sink down, averting the pelvis back. Lower back not bent, knees slightly splayed. Perform 12 repetitions and 3 sets.
The exercise is aimed at the elaboration of the small gluteal muscle. Performed from a prone position, legs bent at the knees, the feet rely on the floor. Fully straighten one leg and lift your pelvis so that the body was in line with the straight leg. To return to the starting position and repeat the exercise with the other leg. Perform 10 repetitions and 3 sets.
The complex of exercises for the lower gluteus Maximus muscle.
- Squats in a wide stance.
To take a starting position — a smooth stand, feet wider than shoulders, toes apart, holding a barbell. On the exhale, lower the body into a deep squat, exhale take the starting position. Perform 10 repetitions and 3 sets.
- Scissors with dumbbells.
To take a starting position — an equal stand with dumbbells in hands, to make one foot step forward. Smoothly to start squatting so that the knee of the back leg near heel the front. Slowly return to the starting position. Perform 10 repetitions and 3 sets.
A variant of circuit training
Circuit training, the gluteal area consists of several exercises for buttocks and is performed at a fast pace. Just running 4 laps with optimum number of repetitions (about 8). After each round is done pause for 1 minute to restore breathing and heart rate. Training begins with a warm-up in the form of cardio — running in place, lunges, dips and jumps on the hill.
Sample circuit training program:
- warm up — 15 minutes;
- squats in the simulator Smith — 10 reps and 3 sets;
- squats on one leg — 10-12 reps and 3 sets;
- deadlifts with barbell or weights 8-10 reps, 3 sets;
- lunges forward with a weighting of 8 reps and 3 sets.
Suggested exercises for the buttocks will quickly and efficiently pull up the desired target area by adding a female figure sporting aesthetic of the silhouette. The main thing — to comply with regular employment, to ensure proper nutrition and relaxation.
Uses photographs Shutterstock