What you need to do exercises for the buttocks in the gym

Buttocks - a very problem zone in the female figure, as it is genetically predisposed to the accumulation of fatty deposits. Currently, permanent employment, sedentary work and malnutrition of fat in this area is accumulating at an accelerated rate. It's not easy to get rid of him. If you want to get a beautiful silhouette line in the convex back area, forward - do exercises for the buttocks in the gym. As a rule, nobody wants to pump up the buttocks . With a sedentary lifestyle, the goal is to strengthen the muscles in this zone. But in any case, strength training helps increase muscle mass, accelerate metabolism, reduce fat and burn calories. They create a muscular corset, thanks to which the figure looks slender.

While doing the first exercises for the buttocks in the gym, try not to divert your attention to coordination of movements and keeping the balance. During the first two or three sessions, you should carry out developing movements for all muscle groups, so that the body gets used to the loads. Then you can start the targeted exercises.

The most common and effective exercises in the gym for girls for pumping gluteal region and thighs are attacks and sit-ups. Here, an individual program, which should be developed at the initial stage with an instructor, does not interfere. There are many variations of these movements. Falls forward and to the sides, squats with a full amplitude, raising and lowering the body on the toes, the use of weighting agents (dumbbells, barbells).

Exercises with weighting perfectly load quadriceps, hip flexors and gluteal muscles. In addition, in the process always used muscle stabilizers, which are responsible for weight balancing. As a result of this load, muscle groups of the whole body are worked out.

Running exercises in the gym for women - a mixture of static and low-intensity aerobic exercise. During the run, the buttocks and all the muscles of the legs are evenly loaded. The modern treadmill is equipped with built-in computer navigation. Based on the weight and age of the person, the necessary load program is created, which is regulated in the settings of the control panel of the simulator. Such training improves the cardiovascular system and increases the endurance of the body.

Exercises for the buttocks in the gym can be performed on special devices. The foot press is performed while sitting on the simulator, where the seatback is installed at an angle of 45 degrees. The legs are placed on the width of the shoulders and rest against the front platform. Its burdening (from 25 to 50 kg) can be selected, depending on their own power capabilities. During training, knees bend at an acute angle, and then straighten as much as possible. For one approach, 13-15 repetitions are performed.

Very effective exercises for the buttocks in the gym are performed on a gak simulator for squats. This is an inclined mobile platform L-shaped with shoulder-restraints and a foot pad. It is necessary to become under the spot and place your feet on the court. Tightly clinging to the back of the simulator, it is necessary to perform squats. The platform behind the back under the action of the hull will descend and rise, and the stop (bar) will act as a weighting agent.