There is a large number of the exercises developed for a training of various parts of a body. Some of them enjoy wide popularity, others are known to not everyone, despite the efficiency. In this article the advantage and contraindications to performance of walking on buttocks, options of performance of this exercise and a basis of preliminary warm-up will be considered.
What exercise is
Inflating of muscles of buttocks is a certain way to improve their form, to get rid of fat deposits in this area and to improve work of bodies of a small pelvis.
Walking on buttocks is considered one of the most intensive and effective exercises for this group of muscles. Such type of the movement was initially included into medical programs and provided performance in a complex of other exercises.
Whether you know? For the first time offered walking on gluteuses to use and doctor I.P. Neumyvakin in the 1970th years showed. He was engaged in development of physiotherapy exercises for improvement of work of intestines, and this exercise proved to be as key during improvement of his patients.
Over time impact of walking on buttocks was recognized as so effective that it began to be carried out separately from other exercises. Walking such tightens gluteuses and stimulates a vermicular movement of intestines which main part is in the stimulated area.
Than walking on buttocks is useful
In a complex of fitness exercises this type of walking carries out both women, and the man. It is intended not only to improve appearance of buttocks, but also to strengthen an organism in general.
Learn what exercises effective for muscles of buttocks with dumbbells and with a bar.
For women
Generally women use this exercise to pump up muscles of buttocks, but in practice the positive effect of walking on it does not come to an end:
- due to stimulation of blood circulation in bodies of a small pelvis, developments of stagnation in a reproductive system are eliminated;
- development of hemorrhoids and emergence of cracks in mucous tissues of a rectum is prevented;
- the vermicular movement of a large intestine is normalized — locks and frustration leave, the increased gas generation decreases;
- control over urination improves;
- not esthetic "orange-peel" of cellulitis is eliminated;
- muscle tissue of muscles of a stomach, waist, inguinal area becomes stronger.
Video: advantage of walking on buttocks
For men
Those men who practice this exercise rather often suffer the following positive effects:
- the risk of prostatitis decreases, inflammation of a prostate decreases and developing of adenoma is prevented;
- the dependence on a toilet as urination is normalized is eliminated;
- muscles of a back and legs become stronger;
- removal of slags is stimulated, the defecation cycle gets better;
- men's sexual function becomes stronger, impotence is eliminated.
It is important! If you begin to feel discomfort in the lower part of a stomach or a waist during performance of this exercise, stop a training and give yourself half-hour rest. Regularly repeating discomfort demonstrates that it is necessary to refuse performance of this walking.
Contraindications
This exercise has not enough of them. For men of contraindications to its performance is not present any, except injuries of a back and waist. Women have to stop walking of back pains, such at emergence, and in the bottom of a stomach. Also the first trimester of pregnancy (the risk of an abortion increases) and chronic diseases of the basic device are considered as contraindications.
We begin with warm-up
Not to do much harm to itself during performance of this intensive exercise, previously warm and stretch muscles. Make smooth rotary motions the head, shoulders, smooth inclinations knead a basin back and forth.
Make 10–15 squats and on 3 moves one and second leg in each party. To warm muscles of buttock area, lay down on a back and serially attract hands to a thorax one, other knee.
Detain a knee at a breast for 20–25 seconds that muscles stretched, then change a leg. In conclusion of warm-up pull to a breast 2 bent legs at once and slightly rock on a back.
Get acquainted with a set of exercises for warm-up before a training.
As it is correct to do
There are about 10 options of performance of this exercise, but the following 3 is considered as the most effective of them.
The first
Before beginning occupation, lay on a floor karemat, a rug for yoga, or just sit down on a house carpet. It will give you stability and will strengthen exercise action.
- Sit down on a rug, extend legs before yourself and slightly part them in the parties. Bend hands so as if you are going to run quickly.
- Strain buttocks and make a start one from a floor, taking "step" forward. At once "step" the following buttock. You remember about the movement of hands — they have to move, as at usual walking.
- When you get to" until the end of a rug, stop and begin the return movement. Do not help yourself hands and try to keep a direct back.
It is important! As walking on buttocks stimulates blood circulation in bodies of a small pelvis, women should refuse it for approach of critical days.
The second
It is the complicated option of the first classical way of performance of exercise.
- Sit down on a rug, extend before yourself both hands, and legs.
- At first "step" a buttock turn the head in the direction of a step, and extend hands in an opposite direction.
- Repeat the same sequence for the second buttock.
- Make the return movement with the hands bent and pressed to a body.
The third
It is used for a training of feeling of balance.
- Sit down on a floor, link fingers of hands and put them for the head.
- At each "step" a buttock slightly raise a direct leg over a floor. This option suits those who besides strengthening of buttocks plan to pump up press muscles.
We recommend to esteem how it is correct to do attacks with dumbbells for buttocks.
Useful tips
There are certain subtleties of performance of this exercise which increase its efficiency and allow to avoid traumatism:
- During performance of walking do not try to deviate forward or back — keep a right angle between the case and direct legs.
- Fix hands in static situation or move them as at usual walking. Do not try to help themselves to move ahead hands — so you unload sciatic area and reduce effect of exercise.
- You hold a leg which is taken out forward suspended or slightly raise over a floor. If you drag it on a rug forward, then will pump up buttocks not soon.
- To reduce friction of skin about a rug surface, put on smooth sports leggings. At emergence of natyortost on skin grease it with the softening cream.
- Increase intensity of walking gradually. Begin with 2–3 approaches till 15-20 of "steps", increase the number of approaches for 2 every week, do not reach 10–12 approaches for 1 time yet.
Walking on buttocks is an easy and effective way to get rid of fat deposits in the field of a basin and to improve a shape of gluteuses.
Whether you know? Performance of complexes of physical exercises for the purpose of giving to a body of desirable parameters is used by mankind since ancient times. The exercises similar to modern fitness were used in Ancient Greece and the Persian Empire. Regular performance of fitness training was considered as obligatory as for men who from 14–16 years could be called up for military service for protection of the state, and for women who were obliged to bring healthy posterity.
There is a large number the technician of walking which are recommended to be practiced in turn, gradually increasing complexity of exercise. Its performance demands constancy and regularities — only this way you will be able to achieve desirable result.
Responses from network
Exercise is actually effective. My mother constantly does. in 45 years possesses an excellent figure. And I was engaged that to a wedding to put a back part in order:) By the way, it still very good means against locks! The gastroenterologist spoke:)
Marika
http://www.woman.ru/beauty/body/thread/3960825/2/#m27243446
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