The gluteal muscles and thighs make up a huge part of all the muscles on the human body. Professional bodybuilders train them very hard and competently. However, not all beginners know the most productive exercises for this.
Instructions
Step 1
Warm up for 15 minutes before each workout. As a rule, exercises for the hips and butt are performed at the beginning of the training week. Make it a rule to do them on Monday or Tuesday. And, of course, before each lesson, devote some time to downward bends, arm swings, splits and other stretches. Also knead your shin and thighs. All muscles must be well prepared to work with the "iron".
Step 2
Do barbell or dumbbell squats. Men need to get used to heavy loads right away. Girls can squat either with light dumbbells or with a bar of 15-17 kg. Anyway, this exercise is done as follows. Put your feet a little further than shoulder-width apart, straighten your back and grab the shell on your shoulders with your hands from above. Slowly lower your pelvis and return to the starting position. Repeat the exercise 10 more times and do 4 sets.
Step 3
Exercise on the leg curl machine. It is very effective for bleeding the entire back surface. It is suitable for both men and women. Place a few blocks, lie on the machine and put your feet under the special "pillows". Bend them so that they reach the gluteus muscles. Return your legs to their original position. Do this exercise at least 12-15 times in 3 sets.
Step 4
Stretch with a light barbell. She will only develop gluteal muscles and hips, but also endurance. So, grab a bar or lightweight barbell. Place the weight on your shoulders. Lunge with one foot forward and take the other back. Then abruptly in a jump, change the position of both legs. So, do this exercise at least 30-40 times at the end of your workout.
Step 5
Stretch your glutes and thighs at the end of the session. Cooling down is very important as it will prevent muscle congestion and possible injury. Bend your knee to maximum tension and stand there for half a minute. Repeat with the other leg. Perform several bends to the legs and half-splits.
