Contents
- Training effects – how to lose weight and tone your buttocks
- Buttock training – create your own exercise plan
- 1. Exercises for firm buttocks with dumbbells
- 2. Weighted squat jumps
- 3. Weighted side lunges
- 4. Deadlift on one leg
- 5. Training the buttocks in the gym
- 6. Raising the legs while lying on the bench
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Daily activities do not engage our buttocks, so it is worth paying a little more attention to them. The prepared buttock training proposal will allow you to notice the effects after just two months.
Training effects – how to lose weight and tone your buttocks
Many women dream of a firm and shapely bottom without cellulite. Buttock training combined with jogging and a healthy diet, it makes the best possible effects. Firm buttocks are not unattainable. Systematic exercises with slowly increasing loads will make you visible effects after just 2 months. The exercised buttocks become firmer and thanks to the development of muscles they are nicely lifted. Buttocks consist of three muscles – the gluteus muscles, medium and small. Only the even development of these three muscles gives the best results.
Buttock training – create your own exercise plan
Own plan training buttocks will help achieve visible effects. By planning your exercise for a few weeks, you can decide when and how much to increase your load or the number of repetitions you do. The optimal number of training sessions is 2-3 sessions per week. It is worth making sure that your training lasts more than half an hour, because fat burning does not start until after about 20 minutes of training. Initially, start without weights, then start training only in the second week with a load, for example, two small bottles of water. To buttock training he was bringing effects, gradually increase the load, number of sets and repetitions. At the end of each training session, take care of static stretching, as exercise carries a risk of injury and strain.
1. Exercises for firm buttocks with dumbbells
Lots of people starting out trening pbuttocks, but also exercises for other parts of the body, prefers home workouts. This solution has its advantages, such as not wasting time on commuting or saving money, but it also has disadvantages. At home, we do not have the equipment we can find at any gym. Planning buttock training, it is worth considering the purchase of dumbbells. They are not expensive compared to other training equipment, a with dumbbells we will be able to perform most of the most effective exercises for the buttocks, but also for other muscle groups. Of course, the first workouts can be carried out without dumbbells either with a load in the form of e.g. small water bottles, but this remains a temporary solution.
It is worth massaging the buttocks with the Trigger Point Ball FASCIQ® single massage ball, which you can buy at an attractive price at Medonet Market.
2. Weighted squat jumps
Do a squat with hantlami held at the sides. Legs must be slightly apart (hip width apart), push your buttocks backwards. Your thighs should be parallel to the ground, do not squat deeper. Jump out of this position as high as you can. At the jump of hands with hantlami do not lift them up, they should be constantly close to the hips. Land on gently bent legs and go back to the squat.
3. Weighted side lunges
Stand upright with hantlami. Keep them on the sides along the body. Lunge to one side until the thigh of the bent leg is parallel to the floor. The other leg must be straightened at the knee, keep your foot on the ground, keep looking forward. Hands with hantlami they should hang down the front of the body. Return to the starting position and repeat the exercise taking a lunge in the other direction.
4. Deadlift on one leg
The starting position is similar to the one in the previous exercise with dumbbells. Stand upright with one really in the right hand. Stand on your left leg. Lean forward so that your torso is parallel to the floor as much as possible. At the same time, swing your right leg backwards. After 10-15 repetitions, change the side you are practicing.
5. Training the buttocks in the gym
Buttock training with the specialized equipment that each gym has at its disposal, it can bring even better effects. Include a barbell in your workouts, with a load adapted to your abilities, a bench or use the cable of the lower lift. Hardly anyone can afford such equipment at home, and thanks to it it is easier to focus on carving a specific part of the muscles. The barbell itself allows many possibilities. Try barbell squats with feet wide apart, step onto a landing, or a so-called move walk.
6. Raising the legs while lying on the bench
Buttock training start by lying on your stomach on a bench. Hold your hands below the bench. Keep your legs slightly apart, about the width of your shoulders. Then raise them simultaneously to the highest level. Make sure your legs are straight at the knees. Lower your legs, but do not support your feet on the ground.