How to pump up the buttocks: 5 rules of strong buttocks

Follow these five rules in order to get strong, tight buttocks. Your constantly aching back, elastic hips and thin skinny jeans will thank you! In this article you learn how to pump up the buttocks.

Strong, rounded buttocks are the foundation of a beautiful body. TO Unfortunately, most of us have different buttocks, and that’s because we spend most of the day sitting. Well, if not talk about the aesthetics of the beautiful fifth point, and talk about health, then weak buttocks can lead to subsequent problems and unpleasant, painful physical sensations. Moreover, the weak gluteal muscles make exercise such as traction more difficult barbell on straight legs and squats. Therefore forward to training gluteal muscles and a beautiful figure!

• How to download buttocks?
• Buttock anatomy
  • Spice up your gluteus muscle training
• A set of exercises for the buttocks at home
  • Complicate Hip Stretching Exercises
  • Take your hips a little more to the side
• Exercises to increase the buttocks and their elasticity
  • Keep track of gluteal muscle activity
    • Gluteal bridge on one leg
    • Упражнение “Fire hydrant” на среднюю ягодичнуюmuscle
    • Bird Dog Exercise
    • Compression of the buttocks in a standing position
  • Watch out for constant tension in the buttocks

How to download buttocks?

To restore the shape and fit of your buttocks, you must make this a priority. Otherwise, you will chic, toned hips and flaccid, flat buttocks.

Save your ass from a constant state of depression with these five advice. They will help you become stronger and more active. And of course they will give you magnificent, attractive outlines.

But first, we’ll figure out the anatomical structure of the buttocks so that understand what kind of muscles the buttocks are made of, how they work. Therefore, we will understand how to maximize their load and include in work the maximum amount of muscle fibers of the buttocks so that strengthen the ass.

Buttock anatomy

Now we will consider the structure and function of the buttocks. Special attention pay attention to the functions that perform the muscles of the priests. Exactly these exercises will be most effective in training the buttocks the muscles.

The buttocks are made up of three muscles called the large, middle and minor gluteal muscles. They help quadriceps to unbend and turn the thigh outward, and along with the muscles of the back surface hips unbend the body from a tilt position. In addition, they tilt the case to the side. Lack of mass in the gluteal muscles automatically means their weakness, and with it low the result in all exercises for the legs, from squats to jumps and running. If you dipped into squats with a barbell on your shoulders, and you can’t get up in any way, this suggests that you should be equal least pump the strength of the quadriceps and buttocks.

The gluteus maximus is the largest of the three gluteal muscles, has a rhomboid, flattened shape. and turns the hip somewhat outward, straightens and fixes torso. Begins in the posterior outer surface ilium, on the lateral surface of the sacrum and tailbone, attached to the gluteal tuberosity of the femur and wide fascia of the thigh. Between the gluteal tuberosity and muscle is located skewer bag of the gluteus maximus muscle.

The middle gluteus muscle is located under the large buttock. Participates in hip abduction, in a fixed position hips diverts towards the pelvis. Straightens the body bent forward when standing, tilts the body in its direction. Front muscle bundles rotate the thigh inwards, the rear ones outwards. Starts from the outside surface of the wing, iliac crest, and broad fascia of the thigh, attached to the greater trochanter of the femur. In the region of attaching there is a trochanteric pouch middle gluteus muscle.

The gluteus maximus, the deepest of the three, is also participates in hip abduction and body straightening. Starts from the outer surface of the iliac wing between the anterior and lower buttock lines attached to the front edge of the large twirled the femur.

Spice up your gluteus muscle training

If you exercise using just one buttock exercise once a week, it’s time to start to change something in your plans. Buttocks adapt to regularity and frequency – the more you If you train them, the faster they grow in size and get stronger. If you regularly use only one exercise to pump the fifth points, add one more to it to increase muscle mass in buttocks.

Try this: lifting your buttocks from a position lying, exercises with additional weighting for hips, extensions sides, extensions of the hips and back.

A set of exercises for the buttocks at home

Complicate Hip Stretching Exercises

Hip extensions are important for pelvic stability and daily active movement. Walking, running, upright standing and sitting with correct posture begin with healthy buttocks.

In today’s world captured by electronics and computers, people spend most of their time with bent hips (in sitting position). At the same time, the lumbar muscle is seriously weakened and hip extensors, and most importantly – the gluteus maximus muscle.

To alleviate these symptoms and put yourself on a direct path to luxury zadu, it will be advisable to activate hips extensor muscles regularly. Hip extension occurs when the hips and pelvis move backwards. Most common exercises to expand the hip joint are squats and deadlift. These two exercises must be involved in your training schedule, if you really need a beautiful one, tight ass.

Try this: Use deadlift and squats as basic exercises and add a couple more for complications of each of them. The result is exercises such as Romanian deadlift, Romanian deadlift on one leg, lifting the buttocks from a supine position, a bridge for the buttocks, extensions to sides and back, hibernation, jump from knees to hands and from hands to lap.

Take your hips a little more to the side

Your hips may move differently, but not every movement causes the necessary extension of the hips. The muscles in your hips can move with bending the legs, and with the medial and lateral rotation, and when bringing and moving the legs to the side. And if you you will make hips in a circular motion, you will understand what it is about all. Along with hip stretching, there is another important point in the process of acquiring beautiful buttocks – abduction of the hips in side.

The gluteal muscle is the main participant in the hip abduction process in side of the midline of the trunk. Her outer tissues help rotate the thigh inward, while the internal tissues help turn your hips out. Strong gluteus muscle will control any unwanted movements of your priests. For instance, if your left hip is trembling when you are standing on your right foot, then, most likely, your gluteus is weak. If your the gluteus muscle is not developed at all, it can lead to such conditions like iliotibal syndrome and patellofemoral syndrome. Neither one is particularly pleasurable.

Try this: To strengthen the gluteus maximus add two sets of ten repetitions of muscle exercises – hip extensors (hip abduction to the side) in standing position and as much sitting position in your training weekly activity.

Exercises to increase the buttocks and their elasticity

Keep track of gluteal muscle activity

If you sit all day buttocks, they will become weaker and weaker every day. This weakness can progress if if other muscles are exercised you’ll have to strain to lift this or that shell – in the end, the gluteus muscle will relax more and more. Get rid from weak buttocks, performing a series of uniform, but effective exercises at least 10 minutes a day. Gluteus muscle training significantly increase the productivity of your workout.

Try this: Perform 10 reps each exercise 1 time per day.

Gluteal bridge on one leg

Exercise “Fire hydrant” on the middle gluteus muscle

Bird Dog Exercise

Alternately stretching the opposite arm and leg position standing on outstretched arms and knees.

Compression of the buttocks in a standing position

Watch out for constant tension in the buttocks

Mechanical stress for muscle growth is perfect. Mechanical stress occurs when passive stretching and muscle contraction. Passive voltage for example, occurs in the muscles of the posterior thigh at the very low position in exercise Romanian traction. And the active voltage, that’s about what your biceps feel when lifting a dumbbell with one hand. Both types of stress play a key role in growth. muscles and both are equally important in the development of the gluteal muscles.

When performing exercises in a full range of movements, your muscles are both active and passive stress. For example, in a sitting position while squatting your gluteal muscles are stretched (this is passive tension), but in the upper position of the exercise, the gluteal muscles are compressed (this is an active voltage).

Try to maintain a constant voltage level in full range of motion. This will help achieve optimal results. In order to do this, take control of the amount reps, maintain a stable rhythm while performing exercises. And most importantly – do not hope that you have everything it will turn out if you perform the exercise thoughtlessly, if only to finish.

Try this: To increase the mechanical voltage, use a certain pace when doing exercises. The tempo is expressed in three or four rhythmic repetitions in the system 2 – 2 – 2. The first number is the number seconds, for which the downward movement is performed, the second number is pause, and the third is the number of seconds to complete the upward movement (when lifting from the bottom position).

You can modify and simplify the pace of the exercise to 2 – 2, or 3 – 3. You can eliminate a pause in the middle, or even increase or decrease it, or, for example, add time to downward movement. Just remember – adding tempo to the exercise does not always make it possible to perform it in full range of motion.

Interesting topic:

1. 9 exercises for the buttocks at home, which more effective than squats