Glutes for the summer
Getting swimwear, girls and ladies: the beach season is just around the corner! If all winter you regularly visited the gym, diligently preparing for the summer, now is the time to show the results of your efforts!
It is spring, which means that summer will soon come – 3 months of rest and fun in the rays of the warm sun. If you don't have a swimsuit yet, hurry to the store. Whatever style you choose, one factor remains unchanged – in a swimsuit, your entire figure will be at a glance.
Make your ass more beautiful with a properly designed training program. On the beach, all eyes will be on you.
Sexy buttocks
b2ap3_thumbnail_yagody4. it doesn't take much time to create beautiful, sexy buttocks – provided that you follow a diet and do the right exercises. In order for the glutes to be elastic, the training program should consist of strength and aerobic exercises. Strength exercises provide tone and relief. To avoid the "flat butt syndrome", you need to add a little volume to this part of the body – only at the expense of dry muscle mass, not fat.
Cardio exercises help burn extra calories and reduce fat. Aerobic exercise speeds up the results. Overly fond of cardio training is also not worth it. This threatens to reduce the dry mass of the gluteal muscles.
Strength training
For targeted development of the "soft point", strength training should consist of basic exercises on the lower body with the addition of isolated exercises on the glutes. Often women face a problem when the quadriceps and / or biceps of the thighs take on most of the load, and the glutes have almost nothing left.
To include the buttocks in the work, use the following exercises:
Exercise 1: Deep squats with a barbell
Number of approaches: 3-4.
Number of repetitions: 8-12.
b2ap3_thumbnail_yagody8. jdprisedaniya-a unique exercise to improve the shape of the glutes, as well as to strengthen the quadriceps and biceps of the thighs. You need to squat as deep as the stretch allows. The lower you squat, the better (but not to the point of knee pain). Why? In deep squats, the glutes work at full strength.
Many women make the mistake of reducing the range of motion in this exercise. Try to squat as deep as possible. After pausing at the bottom point, return to the starting position.
Exercise 2: Deadlift with weights or barbell
A number of approaches: 4.
The number of repetitions is 8.
b2ap3_thumbnail_yagody7. this exercise promotes the accelerated development of the glute muscles, as well as affects the biceps of the thighs and the muscles of the lower back (all the muscles of the back of the legs work). When performing the exercise, the buttocks and lower back are well loaded.
Try to lift the weight with the help of an effort in the glutes. If there is pain in the lower back after performing the exercise, it means that you are using the wrong technique.
If you have back pain, you should reduce the weight of the load. If the weight is too heavy, the buttocks do not cope with the load and the body involves additional muscles in the work.
Exercise 3: Lunges
Number of approaches: 2-3.
Number of repetitions: 12-15.
b2ap3_thumbnail_yagody11. airdrops affect the quadriceps, biceps of the thighs, the muscles of the lower back and buttocks. This is a formative exercise will provide delayed onset muscle soreness in the lower body for a few days! To maximize the load on the buttocks, take a step forward a little further. The greater the distance between the feet, the better the gluteal muscles are loaded and the less the quadriceps are involved.
Exercise 4: lifting the buttocks with a barbell
Number of approaches: 2-3.
Number of repetitions: 12-20.
b2ap3_thumbnail_yagody10. jutting the buttocks with a barbell is a great isolating exercise for creating a beautiful butt. The biceps of the thighs and quadriceps are practically not involved in this exercise.
The barbell increases the effectiveness of the exercise. Try to powerfully lift your hips up, and then slowly lower them down. At the top of the movement, you need to reduce the buttocks so that all the load goes on them, and not on the lower back.
Cardio exercise 1: cross-country Running
b2ap3_thumbnail_nnT2IPe. a walking uphill, running on a treadmill with an upward slope, walking on an ellipsoid, preferably running on a flat surface.
Cardio exercise 2: high-Intensity interval training
If you are in good physical shape, pay attention to a technique such as interval training. This type of load contributes to the intensive oxidation of fat in the body, so that your butt is as relief as possible.
