Exercises for a training of gluteuses

Beautiful and elastic buttocks always attract looks of representatives of an opposite sex. This the first that draws attention to the person who is going ahead of you. Visitors of gyms surely try to include in the program of trainings of exercise on gluteuses. We will tell about what of them will be the most effective in the gym or at home in this article.

Each buttock contains 12 muscles and 20 sheaves. All of them form a relief of the fifth point. The main and the largest are big, average and small buttock muscles. Thanks to their harmonious work the person is capable to go and keep balance.

We suggest to examine functions of each of them in details.

Whether you know? A big gluteus — the largest in a human body. In thickness it reaches 2–3 cm and originates from a podvzdoshny bone.

The big muscle This muscle covers practically all buttocks and is located in a blanket. She is responsible for protrusion of the fifth point.

Thanks to it the movements of coxofemoral joints, assignment of a leg back and also vertical position of a body are carried out.

It is actively used by athletes of game sports — soccer, hockey, basketball, volleyball. This muscle has the form of a rhombus and consists of rough fibers.

The average muscle This muscle is placed in the top part of buttocks, under a big muscle. The form reminds a triangle.

Function of this muscle — assignment of a hip inside, knaruzh, in the parties. If the person becomes on one leg, then the average muscle carries out a case inclination towards a basic extremity.

The small muscle As well as previous, reminds a triangle in a form. Its same functions, as at average — implementation of movements of hips, reduction of the case to a basic extremity during a rack on one leg.

When walking there is a reduction of a small muscle that does not allow a basin to bend to a transferable extremity.

Why to swing buttocks — such question, most likely, does not arise at women, however can arise at men. However, representatives need to include these exercises in trainings of both sexes. Such occupations will help:

• to keep health of a backbone and to avoid back pains — well developed buttocks unload a part a waist;
• to get a beautiful bearing;
• to improve gait;
• to make a figure sports, tightened;
• to burn excess fat;
• to strengthen a muscular tone;
• to reduce risk of development of arthroses;
• to improve a condition of sinews and joints;
• to improve the state of health in general;
• other physical exercises will be easier given as gluteuses are involved in many trainings.

Besides, elastic buttocks allow to wear the fitting clothes, not to hesitate to be shown in a bathing suit or swimming trunks, to attract looks of representatives of an opposite sex, to fall in love with the body and to raise a self-assessment.

Loadings and the nature of trainings for men and women will differ a little. Men need to make a set of exercises for increase in muscle bulk and formation of a relief that is possible at the high-intensity trainings promoting strengthening of muscles. For a fine half it is necessary to select movements which promote pulling up of buttocks, their reduction in a tone and to giving of a beautiful form.

We recommend to learn how to make a bottom elastic.

1. It is necessary to use big weight.
2. The recommended number of repetitions of general exercises — 6–8.
3. The recommended number of repetitions of the isolated exercises — 12–15.
4. It is necessary to begin work on buttocks with squats, and then to pass gradually to movements with weighting compounds.

1. The program needs to be made so that in it were 1 general exercise and 2 isolated.
2. It is necessary to pay attention to that movements were developed for women.
3. For a start it is possible to do not classical movements, and with relief. Then gradually to raise loading and to pass to classical execution.
4. It is necessary to select small weight.
5. For each exercise in one approach it is necessary to carry out till 15-20 repetitions.
6. Work with buttocks should allocate 2–3 days a week.

To achieve desirable effect and not to do much harm to the body, it is necessary to follow some important rules:

1. To start a training only after warm-up.
2. Movements without weightings or with a small weight need to be done with a large number of repetitions. When using big weight it is necessary to reduce the number of repetitions and approaches.
3. To pay attention to technology of performance — it is necessary to strain muscles and to feel their work.
4. During the trainings it is necessary to monitor breath, to control synchronism of breaths, exhalations and movements in the correct order.
5. To carry out the majority of exercises slowly, straining gluteuses.

Where exactly you will train buttocks — in the hall or at home, is not of particular importance. The necessary result can be achieved both in the first, and in the second case if competently it is correct to pick up exercises and to do them. Below you will find the description of several exercises for the house and for fitness club, the different muscles calculated on study.

Being at home, both men, and women can carry out raising of a basin:

1. To accept a prone position on a back with the bent lower extremities and an emphasis on feet. To stretch hands in the parties or to place along a trunk.
2. To lift up a basin, straining gluteuses that the body was extended in a straight line and to return to an initial position.
3. Over time to complicate the movement, doing it with one raised leg.
4. Men can do complication, putting pancake from a bar on a stomach.

Squats with weightings or without them are universal exercises. And houses, and in the gym it is possible to do them, adhering to such equipment:

1. To pick up dumbbells and to arrange them along a body.
2. To place legs at the level of shoulders.
3. To turn an eye forward.
4. On a breath to sit down so that both feet, and knees were sent to one point.
5. On an exhalation to rise, straining gluteuses.

Attacks will become one more excellent exercise:

1. Initial position same, as in the previous exercise.
2. To carry out a step one leg forward, bending a knee on 90 °.
3. Having made a start, to return to an initial pose.

Get acquainted with technology of performance of attacks with a bar and dumbbells.

Almost any training, both for beginners, and for professionals, does not do without stanovy draft with a bar which involves a set of muscles including big buttock. Do this exercise so:

1. To rise with an equal back and stupnyam, located already, than the level of shoulders. The signature stamp of a bar has to be placed on the center of foot.
2. To carry out an inclination to a signature stamp, without rounding a back and taking away buttocks at an angle 45 °.
3. To make a squat — knees at the same time have to be located between hands.
4. To take a signature stamp the palms looking towards the case.
5. To smoothly straighten the lower extremities, then a back, having cramped shovels.
6. To be late in a pose for couple of seconds.
7. To lower a bar to return to an initial pose.

Important! The Stanovy draft is a difficult exercise which at first needs to be done under supervision of the trainer. Mistakes at execution can provoke excessive load of a backbone, lead to appearance of pains in a waist and to development of problems with joints.

Houses any woman will easily cope with exercise A fire hydrant:

1. To fall by all fours with an emphasis on a full palm, knees and socks of feet.
2. To raise each leg aside in the bent state that the shin fell into the state parallel to a floor.

We recommend to learn about technology of performance and advantage of exercise A fire hydrant.

Exercise Bird dog is also effective.

1. To accept a position on all fours, as in the previous exercise.
2. At the same time to straighten a leg with assignment back and an opposite hand.

Men can do moves by legs back:

1. To rise on all fours with the emphasis on a full palm, knees and socks.
2. On a breath to take away a direct leg back.
3. To detain a leg for several seconds in the top point.
4. On an exhalation to return an extremity in an initial position.

In the hall it is recommended to carry out assignment of the lower extremities back and in the parties on the block, side attacks with dumbbells.

Get acquainted with a complex of the best exercises for buttocks with dumbbells.

It is correct to take away a leg follows so back:

1. To rise facing the crossover.
2. To make attachment of the lower block of the machine to the left foot.
3. To clasp with hands points of support on the exercise machine.
4. To carry out easy bending of the left leg.
5. To do slow assignment of the left foot to a maximum. In the top point to make a delay for couple of seconds.
6. To carry out the necessary number of repetitions.
7. To do exercise by the right leg.

Assignment aside on the crossover needs to be made as follows:

1. To rise the right side to the crossover.
2. To place the right lower extremity on the height.
3. — to attach left to the lower block.
4. To place hands on exercise machine handles.
5. To slowly take away the left leg to a maximum, being late in top for couple of seconds more precisely.
6. To carry out repetition by the right leg.

Technology of performance of side attacks:

1. To pick up dumbbells.
2. To accept a standing position with the lower extremities at the level of shoulders.
3. To step to the left on distance twice bigger, than was between legs in an initial position.
4. To slowly bend knees and to take away a basin back. Lowering has to happen till the moment until hips appear parallel to a floor.
5. To level legs and a back.
6. To carry out repetition with attack to the right.
7. Men can do this exercise also with a bar.

Important! All exercises on buttocks should be done with the straightened back, the straightened shoulders, a convex breast.

The small gluteus is involved by assignments of legs back. It is possible to do them in such option:

1. To rise on all fours with the emphasis on forearms, knees and socks of feet.
2. To make slow assignment of a foot of one leg back and up to refusal.
3. To return an extremity on a floor.
4. To repeat with other leg.

Well train small muscles raising of direct legs in situation on one side:

1. To lay down sideways with direct legs and the straightened lower hand.
2. The upper hand, having bent in an elbow, to get for the head.
3. To carry out raising of both legs and the case.
4. To return to an initial position.

In the hall it is possible to carry out squats of a plie from dumbbells. They study all gluteuses. The equipment looks as follows:

1. To rise with widely divorced legs.
2. To take one dumbbell in both hands in vertical position and to hold it between legs.
3. To begin smooth lowering down, bending knees on 90 °.
4. To lift the case up.

One more exercise for the hall — raising of legs on a bench:

1. To lay down on a bench facedown, having left legs on weight and keeping them in situation, parallel to a floor.
2. To hold the lower extremities several seconds.
3. To slowly lower legs on a floor.

We give several examples of programs of trainings

It is important to understand that some exercises will not possible to achieve a beautiful relief of buttocks. In parallel with trainings it is necessary to make corrections to a daily diet. About diets the speech does not go — it is necessary to eat tasty, but it is useful. For extension of gluteuses protein therefore it is necessary to enter the products supporting him into the menu is obligatory. For the best assimilation of proteins in the menu there has to be a cellulose in the form of fresh vegetables and fruit. It is important that in a diet there were dishes containing slow carbohydrates — cereals, porridges. And here it is necessary to say goodbye to vkusnyashka. Bakery products, pastries, chocolate, candies, desserts are a taboo for people who dream of elastic buttocks. Also it is worth reducing the use of juice, tea, coffee to a minimum, to exclude sparkling water. It is necessary to drink more liquid — plain purified water — not less than 2 l a day. It will allow to burn quicker fat and to level integuments.

We finish article recommendations about an occasion of trainings of buttocks of the house and in the hall:

1. If houses are absent weighting compounds of type of dumbbells, pancakes and a bar, they can be made independently — for example, to use plastic bottles with water, sacks with salt, etc.
2. Surely it is necessary to enter squats with a direct back and the basin which is taken away back into home trainings.
3. At occupations in the hall to carry out movements under control of the experienced instructor.
4. The instructor needs to entrust drawing up the program of trainings also.
5. To periodically include new exercises in the program.
6. It is necessary to begin work on buttocks with accumulation of muscle bulk. This process will allow to round them, to improve volumes and to reduce fat level.
7. It is necessary to start creation of a relief after muscles are built. It is the most difficult and long part of work on buttocks. After it is possible to achieve an ideal relief, trainings can be made easier, only for keeping fit.
8. It is necessary to work with one group of muscles 2–3 times a week.
9. Between trainings on buttocks has to pass at least 24 hours, ideally — 2–3 days.

Whether you know? Big hips in the world the American Mikel Rufinelli possesses. Their volume is 246 cm.

So, trainings for the fifth point are important for representatives of both sexes as well beefy gluteuses influence a bearing, a condition of a backbone, sinews and joints. Ideal buttocks can be created by means of systematic exercises, the balanced food and additional load of muscles.