Fitness and health >>>> How to quickly tighten your buttocks?

How to quickly tighten your buttocks?

The buttocks are one of the most interesting parts of the body, both in women and in men, which attracts the attention of not only the owner himself, but also the views of outsiders. Tucked up buttocks always have an advantage: they look "appetizing" and the clothes fit flawlessly on them. For this reason, it's never too late to tackle the shape of your buttocks.

Contrary to the popular belief that it is necessary to pump up the gluteal muscles by squatting a large number of times, this can be done with great success and without such a difficult method for untrained people, and most importantly, without injuries to the musculoskeletal system.

Why are squat injuries involved? Squatting without support is a very high stress on the knee joints. And if a person is not ready to damage the ligaments of the knee joint before the end of their service life, then squats should be abandoned.

In order for the buttocks to acquire a convex shape, it is necessary to pump up several muscle groups:

Small gluteal muscles - the most deeply lying, are involved in straightening the trunk when tilting and abducting the thigh;
Gluteus medius muscles - located on top of the gluteus maximus muscles, participate in tilting the body in different directions and straightening the body from the tilt position, move the pelvic region with motionless legs, move the thigh to the side;
The gluteus maximus muscles are located on top of all the gluteal muscles, the largest and most powerful muscles that abduct and move the thigh in different directions (including back), straighten the torso from the tilt position and fix it in an upright position.

All of these muscle groups attach in one way or another to the femur and to the ilium (one of the pelvic bones that connects the pelvic bone to the spinal column).

Thus, it becomes clear why the gluteal muscles need to be trained by tilting-lifting the torso and taking the legs back and to the sides, and not by squatting.

How to quickly tighten your buttocks? The best exercise machines for pumping up the gluteal muscles are "Hyperextension" and a machine for abducting the legs to the sides.

Exercise on "Hyperextension":

Depending on the needs of the trainee, "Hyperextension" can be configured in different ways: to position the body in a bent position (easier to do the exercises, but less effective) or in a horizontal position. The essence of the exercise for any setting of the simulator is the same: lie facedown on the simulator so that the upper body is in weight, the abdominal press rests against the stand of the simulator, and the legs are brought under the rollers (to fix the lower body in a stationary state). Putting your hands behind your head (option: crossing over your chest), lower the body down and raise it, slightly bending back. This is how the muscles of the lumbar region are pumped up, and together with them the muscles of the buttocks are pulled up (this is felt immediately during the exercise - when the upper body is lifted, the buttocks begin to strain).

The exercise is started with one or two approaches 5-10-15 times and gradually brought up to 10-20-30 approaches (according to ability and need) 15 times. In order to "tighten up the ass", it is enough to regularly perform 10 approaches (every other day).

To increase the load, additional weight is often used (for professionals and well-trained people) - they hold dumbbells in their hands or a "pancake" from the barbell.

Exercises on the side leg abductor:

Leaning on the handrail of the simulator, and putting each leg in turn under the roller of the simulator, raise the leg, taking it to the side, or pull it back as much as possible. Each of the exercises is done starting with 2-3 sets of 15 times, and gradually brought to 10-20-30 sets. To pump up the buttocks, it is enough to do 10 approaches 15 times every other day for each exercise for each leg (2-10 trips for abducting the leg to the side and the same amount for abducting the leg back). Effect - the gluteal muscles gain mass and give the buttocks a convex shape.

How to quickly tighten your buttocks at home? To pump up the gluteal muscle, you can do without a sports trainer. Exercise machine "Hyperextension" is replaced by exercise on a solid ottoman or bed. To do this, lie face down on an ottoman (preferably on a hard bed) so that the upper body hangs freely from the edge of the bed (ottoman). Rest against the bed (ottoman) with the abdominal area, and fix the legs with someone else's help (an assistant is needed to hold the legs in the ankle area). Raise and lower the upper body in the same mode as on the simulator.

A modification of this exercise is a simple hyperextension without helpers: lie on the floor face down and, with your hands behind your head, simultaneously raise your upper body and legs, bending over (less effective).

Legs can be abducted to the side and back, leaning on the back of a chair or on the wall, in the same mode as on the simulator. To increase the load on the legs, you can wear a tourniquet or expander.

When to expect the benefits of exercise (with or without machines)? In any case, after a month of regular exercise (every other day), the gluteal muscles will acquire elasticity and tone, and after three months and further, the effect of exercise will become obvious. The longer you practice, the "cooler" your buttocks will be.

In slender people, pumping up the gluteal muscles often turns out to be a problem due to the fact that in order to increase muscle volume, it is necessary to have "material" for work - that is, the muscle tissue itself in a minimum volume sufficient for future growth. To do this, you need to eat right: to increase the proportion of protein foods in the diet, since it is she who will "feed" the increase in muscle mass in the buttocks area when they are pumped up. This means that a "hungry" diet and pumped up buttocks are incompatible things.