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BETTER than squats: 8 SUPER exercises for buttocks
Despite the fact that squats are known as the most effective method to "pump" the buttocks is quite boring. For this reason certain visitors to gyms exclude them from your program. But there are many options of exercises that can replace squats without compromising your results.
If you dream of a supple, beautiful buttocks, try out these 9 alternative movements, which diversify your classes. Repeat each exercise for 45-60 seconds and perform in the order listed below. The whole complex should be repeated 3 times. You will feel the gluteal muscles will burn.
1. Gluteal bridge on one leg
Lie on your back, bend your knees, feet put on width apart. Straighten one leg and stretch forward. On the exhale lift the hips as high up as possible, straining buttocks. At the top of the movement hold for 1-2 seconds and then lower yourself to the floor, barely touching the buttocks of the floor (straight leg is always in the air and off the ground). Repeat this motion for 45-60 seconds.
2. Exercise "fire hydrant" with extension legs
Get down on all fours (knees and palms on width of shoulders). Lift your left knee up and make extend your leg out to the side. Pause 1-2 seconds before again bend knee and return foot to starting position. Repeat this movement 45 to 60 seconds for the left side, then change legs.
3. Exercise "rainbow"
Get down on all fours (knees and palms on width of shoulders). Drawing on his right knee and hands, stretch your left leg back, straightening it completely and pulling on the sock (leg and spine should create a straight line). Holding KOR intense, lower the straight leg on the floor, gently taking his left and touching the toe of the earth. Straining buttocks, lift your leg to the starting position and stroke by drawing an arc, get her right foot at a distance of about 30 cm. Return to starting position in reverse order to complete the repetition. Repeat this movement 45 to 60 seconds before changing the foot.
4. Lunge-curtsy
Stand upright with your feet shoulder-width apart, hands on hips. Not turning the hips with the right foot make an attack back (legs should be crossed), lowering right knee to the floor. Your left knee should remain directly above your left foot. Hold for 1 second in this position. Then, leaning on the left foot, stand up, simultaneously straightening your right leg out to the side (as if making side-kick). Repeat this movement 45 to 60 seconds before changing the foot.
5. Squat with a raised heel
Stand upright with your feet shoulder-width apart and raise left heel. (For more load you can lift and pull the leg forward.) Straining the gluteal muscles, pull your hips back and lower yourself into a squat, until they're parallel to the floor (KOR leans forward slightly for better balance). At the bottom of the exercise hold for 1 second, and then rise to the starting position. Repeat this movement 45 to 60 seconds before changing the foot.
6. Plank with leg raise
Take a plank position, resting on straight arms. Slightly bend your knees. Bend your left knee 90 degrees and lift off the floor (this will be the source position). Straining the gluteal muscles, raise your bent leg as high as possible. At the top hold for 1 second then return to starting position. Repeat this movement 45 to 60 seconds before changing the foot.
7. Deadlifts on one leg
Rise directly, feet on width of hips. Pull the right leg forward and bend the knee (left knee slightly bent). Start lower down and back right leg and straighten it at the same time. Body tilt forward, hands touching the floor. Straighten the right leg all the way back and keep the correct posture. Hold for 1 second at the bottom of the exercise and return to the starting position, tensing the gluteal muscles. For larger loads you can use a dumbbell. Repeat this movement 45 to 60 seconds before changing the foot.
8. Squat "sumo" with rise on socks
Stand straight with the feet on a distance of two times the width of the shoulders (pointing to the sides). Straining the muscles of the buttocks, descend into a squat until parallel with the floor and rise on socks. Hold this position for 1 second, then place your heels on the floor and stand up. Repeat this movement 45 to 60 seconds.published
P. S. And remember, only by changing their consumption — together we change the world! ©
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Source: fitfixed.com/training/advise/luchshe-chem-prisedaniya-8-uprazhnenij-dlya-yagodi/
If you dream of a supple, beautiful buttocks, try out these 9 alternative movements, which diversify your classes. Repeat each exercise for 45-60 seconds and perform in the order listed below. The whole complex should be repeated 3 times. You will feel the gluteal muscles will burn.
1. Gluteal bridge on one leg
Lie on your back, bend your knees, feet put on width apart. Straighten one leg and stretch forward. On the exhale lift the hips as high up as possible, straining buttocks. At the top of the movement hold for 1-2 seconds and then lower yourself to the floor, barely touching the buttocks of the floor (straight leg is always in the air and off the ground). Repeat this motion for 45-60 seconds.
2. Exercise "fire hydrant" with extension legs
Get down on all fours (knees and palms on width of shoulders). Lift your left knee up and make extend your leg out to the side. Pause 1-2 seconds before again bend knee and return foot to starting position. Repeat this movement 45 to 60 seconds for the left side, then change legs.
3. Exercise "rainbow"
Get down on all fours (knees and palms on width of shoulders). Drawing on his right knee and hands, stretch your left leg back, straightening it completely and pulling on the sock (leg and spine should create a straight line). Holding KOR intense, lower the straight leg on the floor, gently taking his left and touching the toe of the earth. Straining buttocks, lift your leg to the starting position and stroke by drawing an arc, get her right foot at a distance of about 30 cm. Return to starting position in reverse order to complete the repetition. Repeat this movement 45 to 60 seconds before changing the foot.
4. Lunge-curtsy
Stand upright with your feet shoulder-width apart, hands on hips. Not turning the hips with the right foot make an attack back (legs should be crossed), lowering right knee to the floor. Your left knee should remain directly above your left foot. Hold for 1 second in this position. Then, leaning on the left foot, stand up, simultaneously straightening your right leg out to the side (as if making side-kick). Repeat this movement 45 to 60 seconds before changing the foot.
5. Squat with a raised heel
Stand upright with your feet shoulder-width apart and raise left heel. (For more load you can lift and pull the leg forward.) Straining the gluteal muscles, pull your hips back and lower yourself into a squat, until they're parallel to the floor (KOR leans forward slightly for better balance). At the bottom of the exercise hold for 1 second, and then rise to the starting position. Repeat this movement 45 to 60 seconds before changing the foot.
6. Plank with leg raise
Take a plank position, resting on straight arms. Slightly bend your knees. Bend your left knee 90 degrees and lift off the floor (this will be the source position). Straining the gluteal muscles, raise your bent leg as high as possible. At the top hold for 1 second then return to starting position. Repeat this movement 45 to 60 seconds before changing the foot.
7. Deadlifts on one leg
Rise directly, feet on width of hips. Pull the right leg forward and bend the knee (left knee slightly bent). Start lower down and back right leg and straighten it at the same time. Body tilt forward, hands touching the floor. Straighten the right leg all the way back and keep the correct posture. Hold for 1 second at the bottom of the exercise and return to the starting position, tensing the gluteal muscles. For larger loads you can use a dumbbell. Repeat this movement 45 to 60 seconds before changing the foot.
8. Squat "sumo" with rise on socks
Stand straight with the feet on a distance of two times the width of the shoulders (pointing to the sides). Straining the muscles of the buttocks, descend into a squat until parallel with the floor and rise on socks. Hold this position for 1 second, then place your heels on the floor and stand up. Repeat this movement 45 to 60 seconds.published
P. S. And remember, only by changing their consumption — together we change the world! ©
Join us in Facebook , Vkontakte, Odnoklassniki
Source: fitfixed.com/training/advise/luchshe-chem-prisedaniya-8-uprazhnenij-dlya-yagodi/
