Squats
Proven way to load the glutes in the basic exercise. Pay attention to the placing of the feet. Feet need to put as much as possible, then the burden will lie on the buttocks. Squat with barbell on shoulders or dumbbells. Don’t forget about proper technique. If necessary, you can replace squats with leg press in the simulator. Feet need to place widely. Do 3 sets of 12-15 times.
Attacks
Another basic exercise for the gluteal muscles. From a standing position, feet shoulder width apart, step right up and take a steady position. Transfer the body weight on your front foot and slowly lower yourself until the knee touches the floor. Go back to the original position. Do a series of repetitions for one leg, then another. Make sure the front knee did not go past your feet. Can perform neck to the shoulders or holding dumbbells in hands at your side. Do 3 sets of 12-15 times.
Scissors
Exercise should include in a training split for the buttocks, as a corrective. Lie on the bench face down, hips on the edge, legs straight, toes touching the floor. Tense your buttocks and hips, and straight legs. Now alternately raise and lower legs as though kicked in the water. Do 3 sets of 15-20 reps on each leg.
Let’s complicate the task. From the same starting position, keeping hips parallel to the floor, start to reduce and spread his legs. The legs are slightly crossed. Do 2 sets of 15-20 reps. Can use weights.
Stanovaya pull
Working on the back of the thighs, buttocks and lower back. Stand straight, feet shoulder-width apart, holding a barbell or dumbbells. Lean forward while squatting and taking his ass back. The back is arched. At the bottom, straining buttocks and rangebase to the starting position. The neck or keep the dumbbells as close as possible to the feet, knees try to bend as little as possible. Do 3 sets of 10-12 repetitions.
Do exercises in that order for best results.
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