What exercises to do for the buttocks? How to carve buttocks? |

In this article you will learn, among others:

• What kind of muscles does he make?buttocks are getting fit?

• What exercises to do for the buttocks?

• What exercises for buttocks with rubber?

• What exercises for buttocks with dumbbells?

Following the adopted principle, v thought which in the case of large muscle groups are described in the article four exercises, four are also presented in this part of the series exercises. This is due to the fact that the muscles located in the buttocks form one of the largest and strongest muscle groups in the human body.

What muscles are the buttocks made of?

Each buttock is built from three muscles. The smallest and most invisible muscle is the gluteus small muscle. The gluteus muscle, forming the upper part of the buttock, is slightly larger mediocre. In turn, the biggest and the most visible is the muscle gluteus great. The gluteus muscle is responsible for straightening and thigh adduction. In turn, the middle gluteus muscles and small gluteus muscles are a bit more “universal”, as they take part in the performance of everyone movements that occur in the hip joint i.e. bending straightening, adduction, abduction as well as inversion and conversion of the thigh.

What exercises to do for the buttocks?

1. Stand by the chair, rest your hands on the backrest, tilt the torso slightly forward. Slightly bend your left leg at the joint knee and lift it off the ground.
2. Lift backwards slightly bent at the joint knee, left leg up to its maximum extension. Do while lifting the leg exhaust. Hold this position for 1-2 seconds.
3. Slowly return to the starting position inhaling. After the planned number of repetitions with your left leg is done, repeat right exercise.

1. Perform a propped kneeling (kneel down both, support the torso on the shoulders, place the palms shoulder-width apart).
2. Lift up your right leg, bent at the knee to the side out to hip level. Exhale as you raise your leg. Hold on this position for 1-2 seconds.
3. Slowly return to the starting position inhaling in the final phase of lowering the leg.
4. Lift up the left leg, bent at the knee to the side out to hip level. Exhale as you raise your leg. Hold this position for 1-2 seconds.
5. Slowly return to the starting position inhaling in the final phase of lowering the leg.

What exercises for buttocks with rubber?

1. Stand with your feet on the elastic band halfway through its length. With each hand, grasp one end of the elastic band. Bend your arms at the elbows and raise your hands above the shoulder line. Pinch your shoulder blades, straighten your back, look straight ahead.
2. Inhale and then squat by bending the legs at the knee joints. At the time of the squat gently tilt the torso forward, slightly bend the back, make the chest more pronounced pectoral.
3. get back to starting position by extending the legs at the knee joints. Exhale only after returning to standing. End the return to the starting position with voltage gluteus muscles for 2-3 seconds.

What exercises for buttocks with dumbbells?

1. Grab the dumbbell with both hands backs. Stand with your feet one and a half times wider than the width of your hips. Set feet in an obtuse position. Straighten the torso, pull the shoulder blades down, direct the eyes ahead.
2. Inhale and then do half-squat by bending the legs at the knee joints. At the time of execution keep the torso straight, curve the back slightly, make the chest more pronounced pectoral.
3. Return to the starting position by extending the legs in the knee joints. Exhale only after returning to standing. End the return to the starting position with the tension of the gluteal muscles, which should be held for 2-3 seconds.

Other articles in this series:

Exercise Atlas – introduction and warm-up

Exercise atlas – arms (biceps)

Exercise Atlas – arms (triceps)

Exercise Atlas – Back

Exercise Atlas – Chest

Abdominal exercise atlas

Exercise Atlas – Shoulders

Exercise Atlas – Thighs

Calf Exercise Atlas

Zdjęcie main

Damian Yefremienko Coach

Master of physical education with a training specialty, graduate of postgraduate studies in dietetics and nutritional counseling at the Medical University in Poznań, doctoral student at the Department of Sport Theory of the University of Physical Education in Poznań, physical recreation instructor specializing in strength exercises, would-be physiotherapist. scientific. He hates mediocrity and cursory problem solving. Personalization and a holistic approach to the patient are “obvious obvious” for him. She loves to share her knowledge and is eager to expand it. He is most interested in all issues related to the physiology of exercise. Passionate about mountain tourism and new technologies

Other author’s entries