Sports and FitnessAthletics

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.

To achieve the desired external effect, before you begin the exercises, you need to study the functions of the muscles of the legs and buttocks, to understand the movements in which they participate.

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 middle gluteal muscle is located under the large gluteal, resembling a triangle in shape. It is thick due to two layers of muscle fibers.

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).

Keeping the distance between the stops, you need to take a step forward and descend to such a position that the thigh of the leg, which stands in front, was parallel to the floor. In this case, the knee of this leg should not move behind the toe of the foot. Between the hip and the shin of both legs should be approximately 90 degrees.

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.

All exercises can begin to do on the 1 approach, gradually complicating the load on the hips. Beautiful legs and tight buttocks - this is the result, which you will certainly achieve.

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