Sports and Fitness, Athletics
Strong hips, beautiful buttocks
Beautiful feminine hips always attracted the attention of surrounding people. Women of all ages want to have a tight figure, especially the legs and buttocks.
Strong hips, beautiful and slender legs are, first of all, the result of regular training.
Every day, the legs and buttocks take part in a person's physical activity and help to make different movements. For example, it's walking, climbing the stairs, going up from the chair and lowering onto it.
Effective training involves the use of the maximum number of muscle fibers. To do this, you need to know where they are and how to use them effectively in training. Beautiful hips and buttocks are the result of regular physical activity.
The structure of the gluteal muscles
Gluteal muscles refer to the muscles of the lower extremity belt (external group).
The gluteus maximus resembles a rhombus. It is large-fiber and powerful, 2-3 cm thick. This muscle participates in the straightening of the bent trunk, unbends the hip, while rotating it inside.
The small buttock muscle is similar in shape to the middle but is much thinner than it.
Both muscles participate in the hip abduction. The front fascicles of both muscles rotate the thigh inward, the back - outward. Together with a large gluteal gland take part in the extension of the trunk.
Cellulite and thighs. Beautiful buttocks for several workouts
To improve the shape of the legs and buttocks, get rid of cellulite, there are several options. The best way to adjust your figure is physical activity.
Exercises, which involve the muscles of the legs and buttocks, improve muscle tone. Regular training 3-5 times a week will allow a month later to see in the mirror the first results, and these are tightened and slender hips, beautiful and elastic buttocks.
Effective exercises for the muscles of the legs and buttocks
The most effective exercises for training - basic. Several groups of muscles are involved in them. In addition to them, you can do isolated exercises, where only the gluteal muscles work.
Squats
This exercise can be performed at home and in the gym. The starting position is standing, legs on the width of the pelvic bones, the toes of the feet are directed forward, the arms near the head, the elbows to the sides. On inspiration, you need to slowly start to fall down while keeping the back straight. Knees should remain above the feet, the pelvis is pulled back.
It is necessary to go low so that the hips are at least parallel to the floor. It is important to keep your head straight, your eyes pointing forward.
Having come down, on an exhalation to return in a starting position.
Perform 20-30 repetitions of 2-3 approaches.
In this exercise, you can work without additional weights, adding each subsequent workout the number of repetitions. The execution speed is slow.
This exercise will help get rid of cellulite and tighten the hips. Beautiful legs with it.
Impacts
Exercise starts from the same starting position as the previous one (hands can be put on the belt).
The falls are best done alternately with each leg for 10-20 repetitions, 2-3 approaches. If the step forward is difficult to perform, then you can take a step back. Breathe to do at the end of the step, exhale - on returning to the starting position.
Thanks to these two complex exercises, beautiful feminine hips and buttocks will always be tightened.
Raising the leg in the forearm resting on the forearms
Standing on the knees and forearms, on exhaling to make slow lifts of the leg up, to the position in which the hip and back will be on the same line. Do not allow movements in the lower back. The toe of the foot is pointing down, the heel is at the ceiling. Perform 20 repetitions with each leg in 2-3 approaches.
Raising a leg lying on its side
Lying on one side, body and legs - one line. The lower hand under the head, the upper arm - in front on the floor, helps to keep the balance. On exhalation perform leg lifts - 20 repetitions in 2-3 approaches, do slowly.
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