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Pulling up the fifth point: How to quickly pump the buttocks
Beautiful and toned "fifth point"There is not always enough time or opportunities to visit a fitness center or gym, and every girl wants to look decent. It is no secret that men are attracted to the “fifth point”, but to make it beautiful and fit, and on the beach was not ashamed to undress, you need to exercise.
You can pump buttocks at home, it is not necessary to go to expensive fitness rooms.
Buttock anatomyKnowing which muscles you need to work on is important. The buttocks have three muscle heads in their composition - a large gluteal, medium and small gluteal muscle.
The large buttock muscle is the largest muscular head, diamond-shaped, located above all other gluteal muscles; it plays a large role in fixing the trunk and extending the thigh. The middle gluteal muscle works in the diversion of the thigh and in exercises where the pelvic region is involved; its anterior bundles participate in the rotation of the thigh inwards, and the posterior - in movements where the thigh rotates outwards. The small gluteal muscle is worked out during leg movements and all movements where the pelvic region and torso work.
To make the buttocks more voluminous and elastic, you need to perform exercises in which all their heads are involved.
Large gluteal muscles are well worked out when performing basic exercises for the legs - squats, lunges and deadlifts. But for medium and small bundles of gluteal muscles, you need to perform special exercises - swinging your legs in a block device, or with weights for the legs. To fully study the "secondary" muscles of the gluteal region, you need to perform these exercises both in a standing position and lying on your side.
Important!
Exercises such as squats, lunges and deadlifts involve, in addition to the gluteal muscles, the legs and (to a lesser extent) the lower back. If you perform them with violations of technique, all the return will go to the muscles of the thighs and lower back, so the technique of performing these exercises is very important.
Complexes of exercises for buttocksBelow are three complexes:
Complex A
Training schedule: Monday, Wednesday and Friday.
Exercises for Monday and Friday:
1. Squats.
Take light dumbbells (0.5 kg or 1 kg maximum). Put your legs on the width of the shoulders, dumbbells are best put on your shoulders. Slowly squat, pulling the buttocks back and down, as if trying to sit on a small chair standing behind.
The squat should be deep, that is, the pelvic line should be noticeably below the knee line. If squatting is not deep enough - this is an exercise purely for the front muscles of the thighs, in which the gluteal muscles are involved to a small extent.
During exercise, the feet are always tightly pressed to the floor, the heels should not come off the floor. If the heels begin to come off the floor, then squat exactly until this point and return to the original position. The knees should not go too far behind the toes.
The muscles of the abdomen should also be tense, the back is flat.
Take just 5 approaches. The first 4 sets are 15 repetitions. The last approach is 25. There is no need to perform more than 25 squats. If 25 repetitions are easy for you, take a heavier dumbbell. You don’t have to go below 15 repetitions. The interval between approaches is 3 – 3.5 minutes.
2. Horse
This exercise is done standing on all fours. Stand on all fours, hands should be exactly half shoulder joints, knees - under the buttocks and bent exactly 90 degrees.
The exercise begins with the right leg, hold the knee at a right angle and lift it until the buttock is parallel to the floor. If possible, you can raise your leg a little higher, but make sure that you do not bend. Then slowly return to the starting position. For each leg you need to do 15-20 repetitions, 3 sets.
3. Shoulder bridge.
In this exercise, large gluteal muscles also work. Having taken a supine position, rest your feet on the floor – so that the ankle parts of your legs are almost perpendicular to the floor.
Lift your buttocks up. Be careful not to raise the body high so that the weight of the body is not transferred to the neck.
Perform 3 maximum approaches, with an interval of 2.5 - 3 minutes between them. If you can do more than 30 repetitions, use weights. Choose a weight so that at least 20 bridges can be completed.
Exercise for the buttocks - training on Wednesday:
Move your foot to the side.
Standing straight, lift your foot to the same side. Movements should be rhythmic, but not sharp. You do not need to make a jerk with your foot due to the force of inertia created by the body. You can also not “throw” your foot down. There shouldn't be any hitches down there. Make maximum repetition. If you can easily handle 30 repetitions, use a leg weightsler. Perform 5 sets for each leg, at least 15 repetitions in each. After doing the exercise on one side, shake your leg and wait a minute. After the approach for the second side, rest for 3 minutes.
After 3 – 4 trainings add to this exercise mahi to the side, lying on your side. This exercise also involves medium and small gluteal muscles, but with more emphasis than its simplified counterpart. Perform 3 approaches lying down. Then, after resting for 4 minutes, make another 3 sets of machs to the sides in a standing position.
Complex B
Complex B
P.S. And remember, just by changing your consciousness – together we change the world!
Source: //fit-and-eat.ru/sport/kak-nakachat-yagodicy-v-domashnix-usloviyax.html
You can pump buttocks at home, it is not necessary to go to expensive fitness rooms.
Buttock anatomyKnowing which muscles you need to work on is important. The buttocks have three muscle heads in their composition - a large gluteal, medium and small gluteal muscle.
The large buttock muscle is the largest muscular head, diamond-shaped, located above all other gluteal muscles; it plays a large role in fixing the trunk and extending the thigh. The middle gluteal muscle works in the diversion of the thigh and in exercises where the pelvic region is involved; its anterior bundles participate in the rotation of the thigh inwards, and the posterior - in movements where the thigh rotates outwards. The small gluteal muscle is worked out during leg movements and all movements where the pelvic region and torso work.
To make the buttocks more voluminous and elastic, you need to perform exercises in which all their heads are involved.
Large gluteal muscles are well worked out when performing basic exercises for the legs - squats, lunges and deadlifts. But for medium and small bundles of gluteal muscles, you need to perform special exercises - swinging your legs in a block device, or with weights for the legs. To fully study the "secondary" muscles of the gluteal region, you need to perform these exercises both in a standing position and lying on your side.
Important!
Exercises such as squats, lunges and deadlifts involve, in addition to the gluteal muscles, the legs and (to a lesser extent) the lower back. If you perform them with violations of technique, all the return will go to the muscles of the thighs and lower back, so the technique of performing these exercises is very important.
Complexes of exercises for buttocksBelow are three complexes:
- And for those who have not done it before.
- B – for those who are overweight, want to remove extra centimeters from the attractive part of the body and make it more resilient.
- B - for those who are adapted to physical exertion and are not burdened with a lot of excess weight; it is also suitable for those women whose weight is slightly far from normal and the shape of the buttocks somewhat lags behind the desired shape.
Complex A
Training schedule: Monday, Wednesday and Friday.
Exercises for Monday and Friday:
1. Squats.
Take light dumbbells (0.5 kg or 1 kg maximum). Put your legs on the width of the shoulders, dumbbells are best put on your shoulders. Slowly squat, pulling the buttocks back and down, as if trying to sit on a small chair standing behind.
The squat should be deep, that is, the pelvic line should be noticeably below the knee line. If squatting is not deep enough - this is an exercise purely for the front muscles of the thighs, in which the gluteal muscles are involved to a small extent.
During exercise, the feet are always tightly pressed to the floor, the heels should not come off the floor. If the heels begin to come off the floor, then squat exactly until this point and return to the original position. The knees should not go too far behind the toes.
The muscles of the abdomen should also be tense, the back is flat.
Take just 5 approaches. The first 4 sets are 15 repetitions. The last approach is 25. There is no need to perform more than 25 squats. If 25 repetitions are easy for you, take a heavier dumbbell. You don’t have to go below 15 repetitions. The interval between approaches is 3 – 3.5 minutes.
2. Horse
This exercise is done standing on all fours. Stand on all fours, hands should be exactly half shoulder joints, knees - under the buttocks and bent exactly 90 degrees.
The exercise begins with the right leg, hold the knee at a right angle and lift it until the buttock is parallel to the floor. If possible, you can raise your leg a little higher, but make sure that you do not bend. Then slowly return to the starting position. For each leg you need to do 15-20 repetitions, 3 sets.
3. Shoulder bridge.
In this exercise, large gluteal muscles also work. Having taken a supine position, rest your feet on the floor – so that the ankle parts of your legs are almost perpendicular to the floor.
Lift your buttocks up. Be careful not to raise the body high so that the weight of the body is not transferred to the neck.
Perform 3 maximum approaches, with an interval of 2.5 - 3 minutes between them. If you can do more than 30 repetitions, use weights. Choose a weight so that at least 20 bridges can be completed.
Exercise for the buttocks - training on Wednesday:
Move your foot to the side.
Standing straight, lift your foot to the same side. Movements should be rhythmic, but not sharp. You do not need to make a jerk with your foot due to the force of inertia created by the body. You can also not “throw” your foot down. There shouldn't be any hitches down there. Make maximum repetition. If you can easily handle 30 repetitions, use a leg weightsler. Perform 5 sets for each leg, at least 15 repetitions in each. After doing the exercise on one side, shake your leg and wait a minute. After the approach for the second side, rest for 3 minutes.
After 3 – 4 trainings add to this exercise mahi to the side, lying on your side. This exercise also involves medium and small gluteal muscles, but with more emphasis than its simplified counterpart. Perform 3 approaches lying down. Then, after resting for 4 minutes, make another 3 sets of machs to the sides in a standing position.
Complex B
- Training on Monday and Friday: Squats and Shoulder Bridge.
- Wednesday: Wave your foot in standing and squatting position.
Complex B
- Training on Monday and Friday: Squats and Shoulder Bridge.
- Wednesday: Wave your feet, lying on your side - 5 sets for maximum repetitions. Wave your feet in a standing position - 3 approaches for maximum repetitions. published
P.S. And remember, just by changing your consciousness – together we change the world!
Source: //fit-and-eat.ru/sport/kak-nakachat-yagodicy-v-domashnix-usloviyax.html
