Master class: buttocks

Buttocks most women are called "problem zone", but much better name for them - "bottom bust", which is to charm, to fascinate and delight the eye. What can we do to make our bottom bust was always strong, supple and pleasantly rounded? The answer is obvious. It's all about perseverance and will. If you would wish!



Your type


The shape of the buttocks of the woman depends on the type of its addition. Type "T" on the background of the shoulders is usually to have a direct narrow pelvis. Type "A", on the contrary, give the woman a round wide hips. It is logical that the type of "X" is more or less counterbalance the value of the hips and torso of a woman, and a woman with type "N" will want to Express their hips thin waist. But in all cases your training glutes will lose meaning, if You are the owner of a large amount of subcutaneous fat. No matter what type of addition will be a woman, it is important how efficiently it will be able to combine diet and your training.




Determined by caloric




The sooner You decide, how many daily calories You need to lose fat without losing muscle mass, the faster You will get results. Material on this subject in our magazine written a lot, so we will focus on the training. There are a number of different training options, which may differ from each other depending on the body type of the woman, her genetic predisposition.




Exercises for the muscles of the buttocks




But in any case, it would be wise to start to pay attention to key indicators of success: flexibility, mobility of the spine and joints, to work moderate and small weight, using 15 and higher reps in the approach, including in your training Arsenal exercise with own body weight. For this purpose it is necessary to test the entire known set of exercises for the muscles of the buttocks and identify which of them You feel better. The resultant solution will be exercises for the muscles of the buttocks, regularly present in Your every training complex, which can logically be combined in different behaviors, without disturbing the main goals and objectives of Your training, for example: long back - buttocks, hamstrings - glutes, press the buttocks, quadriceps hip - glutes, adductors of the thigh - buttock. Due to the rather large fat in the buttocks, women seeking success must regularly pay attention to this muscle group each workout.





What exercises work the muscles of the buttocks?


Buttocks are actively working in such exercises for leg muscles as squats, lunges", deadlift on straight legs, and many others. Taking these exercises as a basis, you can continue to add to them and more "targeted" traffic, like lifting the hips from a standing position on his knees, to finally "finish" their buttocks. Be sure to include in the training programme of the buttocks at least one one-way movement. It will allow you to concentrate on the study of each of the "halves" and how to feel the place where the buttocks articulate with the hamstrings.





Hit on the buttocks aerobics


To work the buttocks can not only weight, but also in the process of aerobic training. For example, spending time on the cardio machines like the stair stepper or elliptical trainer, make the maximum amplitude of movement. This will increase the load on the buttocks. Performing any of the variations of squats, with special feet a little wider and falls below, to give the buttocks a little more work. Maintain tension in the buttocks over the entire range of motion. Next we will focus on one of the options for the training program on the buttocks more podrobno.




Beautiful buttocks: the most effective exercises


Elastic buttocks for 10 minutes

Source:

MissFit

women's web magazine