Average gluteuses have triangular shape and they are located on side surfaces of a basin. They allow to make hips more roundish and also they hide the sticking-out pelvic bones. There are special exercises for an average gluteus which help for the short period of time to achieve good results.
How to pump up an average gluteus?
To develop an average gluteus, it is enough to include 2-3 exercises in the main complex. Do each exercise according to such scheme: 3х20. Surely make warm-up to prepare muscles and joints.
Exercises for a training of an average gluteus:
- Squats with a bar. Put a bar on shoulders and begin to squat, taking away a basin back. It is worth displacing the center of gravity a little back. Fall down to that as the biceps of a hip will reach a parallel with a floor. If physical training allows, then you can fall even below. Rising, focus on heels. In the top point it is impossible to unbend knee joints completely. Carry out squats without breakthroughs.
- Rise on the platform. Pick up dumbbells and get up before any steady curbstone or a bench. Rise by the height at the expense of an emphasis of a working leg. After that at once fall down. Make the necessary number of repetitions at first one, and then, other leg.
- Cultivation of legs in the exercise machine. This exercise for pumping small and medium gluteuses is carried out on the special exercise machine. Establish the necessary weight and settle down on the exercise machine, having pressed a back. Hands you hold handles. Exhaling, part legs, be late for couple of seconds, and then, inhaling, execute data, but not up to the end to keep muscular tension. During exercise performance the upper body has to be motionless.
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