All the women who enter the gym have as their main objective to have high and firm buttocks and beautiful legs isn't it?
But how can this desire be achieved?
Index
WE SEE TOGETHER THE MUSCLES THAT MAKE UP BUTTOCKS
Small buttock: abducts the femur and flexes and extends the pelvis
Middle buttock: is the largest abductor of the hip
Great buttock: it is the largest muscle in the body and also the strongest
There are lots of exercises for the buttocks, but the main trick for the growth of this muscle is only one: heavy loads! Long repetitions with micro weights or even without have no sense.
In addition, for the development of the buttock, other variables also come into play.
VARIABLES FOR GLUTEO DEVELOPMENT
Posture: if we try to flatten the back, the butt flattens with it, while if we increase the lumbar curve and anti vertex the pelvis, then the butt goes out.
HOLLOW: without a good one lordosis it is difficult to properly develop the buttocks; here unfortunately so much depends on genetics and our daily habits, in fact a sedentary job does not help us.
BEST EXERCISES
Now let's see what are the specific exercises for our backside!
lunges: we must be careful not to sink forward, not to bring the knee inward and to go down enough; the variants are many: at the multipower, stopped with the barbell, stopped with the handlebars, forward or backward and in walking with dumbbells or barbell.
SQUAT: perfect exercise to train the buttocks in stretching; you can do free or at multipower; in this last variant it is possible to perform the movement in a squat with greater safety, allowing a greater involvement of the buttocks and a correct alignment of the lumbar area.
HIP THRUST: considered by many to be the best exercise for the buttocks, it allows a good relationship between isolation and external load thanks to the synchronized movement of flexion and abduction of the hip with that of retroversion of the pelvis. It exists in the variants: monopodalic, with the legs in the "frog" position, the multipower or the leg extension.
detachments: this is a complementary exercise, since the main focus is on the posterior hamstrings, but also
the training of the latter contributes to the improvement of the buttocks. We can perform classic cut-outs, dead-legs, sumo detachments and Romanian cut-offs (half-ends).
STEP OR CLIMB ON THE STEP: we must find a high step at least up to our knee and simply go up and down. The higher the step, the more difficult the exercise is and the large buttock is involved.
IN CONCLUSION
The buttocks are a large and strong muscle, which should be trained at least 2 or 3 times a week to get a good development.
The posture has a fundamental role and it is good to correct the imbalances.
Exercises without loads are not optimal for training this muscle.
It is advisable to perform repetitions between the 6 and the 12, inserting the more lactic ones in the final part.
The buttocks work on several planes of movement, therefore the specific machinery for the buttocks cannot offer a complete job. Several exercises to hit them, even indirectly, on several fronts offer a complete workout for this muscle district!
And how do you train your buttocks? Let us know!
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