The buttocks are not only the most massive, but also the most attractive muscle in the human body. In order for the priest to attract only admiring glances, it is advisable to keep it in good shape with regular exercises.
It is necessary
- - bodybar;
- - dumbbells;
- - long expander (elastic band).
Instructions
Step 1
Glute workouts should begin with stretching and warming up. Stand with your feet shoulder-width apart and squat down deep without lifting your heels off the floor. Stretch your buttocks back until you feel the maximum stretch. After a few slow repetitions, pick up the pace, actively squat and get up in two counts; then squat in three counts, get up on one; then vice versa: a sharp squat for one count, a slow rise for three. As your workouts get harder, add weight (a dedicated shoulder bar, dumbbells, or just water bottles in both hands).
Step 2
Then move on to the lunging exercise. Step your right naked forward a long way and squat down so that your foot and buttocks come together at the bottom of your squat. Sway. Then repeat with the left leg. It is recommended to do at least 8 reps per leg.
Step 3
Swing your leg to the side, and then backward, you need to perform at least 20-30 repetitions. To create a load on the gluteus muscle, the entire body must be fixed, only the leg in the thigh area works (the foot is relaxed, the toe is turned down). To maintain balance, it is better to have a support (for example, a vertically placed bodybar), but not hang on it, but just stick to it. Repeat symmetrically for the other leg.
Step 4
A set of exercises in the knee-elbow position: swings with one leg 90 degrees (the knee is also bent at a right angle) for at least 20-30 repetitions. The rest of the body remains motionless. Symmetrically with the other leg. Then straighten your knee, rest your toe on the floor and swing with your straight leg. Repeat with the other leg. It is more effective to perform these exercises with an expander (an elastic band, one end of which is fixed on the swing leg, and the other is held by a motionless knee).
Step 5
An effective exercise on the buttocks from a supine position, legs bent at the knees. Raise the pelvis, stretching the body from knees to shoulders in one line, linger in this position, then lower to the starting position. Do at least 15-20 repetitions.
