Want firm and bulging buttocks? Take a close look at the step-by-step training guide from the world's best coaches. Everyone knows that lunges and squats are very effective movements for training the glutes. But to make this part of the female body truly beautiful, they will not be enough. Admittedly, this muscle group is unique. Even if while performing the movement you feel the tension of the muscles of the buttocks, this does not mean that they are all involved.
In the same squats or lunges, in addition to the buttocks, the hamstrings and quadriceps are actively working. Thus, in order for your buttocks workout for girls to become truly effective, it is necessary to focus the load on these targeting muscles. To do this, you need to perform a lot of movements using different angles, and then additionally work out the buttocks using isolated exercises.
How to build a buttock workout for girls?
Warm up
Many do not devote enough time to this element of the lesson. Of course, if your upcoming lesson is very easy, then you can shorten the warm-up time. However, when you want to do quality work in the gym, then with the help of a warm-up you need to warm up your muscles well.
You should remember that a good warm-up is the key to good training. Start your warm-up on the treadmill for five minutes. Then move on to the first movement of your workout by completing the warm-up sets beforehand. Watch your body, and it will tell you when it is ready for powerful loads.
Duration of training
Do not rush with the progression of working weight. If your training process is built correctly, then you will progress with less weight. You should keep an eye on the amount of rest between sets, as you need to train at high intensity. The pauses between sets should be between 30 and 45 seconds. If you increase this time, then the intensity of the lesson will sharply decrease.
How to do the movements?
It is very important that all exercises are done at a slow pace. You should have complete control over all movements. You have reduced the pause time between sets, but it is important to exercise slowly. Try to slow down in squats or lunges at the bottom of the trajectory.
If you have chosen the right pace of work, then you will be in control of your actions at every point of the trajectory. Often, when doing squats, girls try to fall below parallel. However, in this case, the quads will take up most of the load, and in fact you are training the buttocks for girls. You may not have paid attention, but almost all exercises are performed on a vertical plane. We perform the same squats or presses up and down. In other planes, we do not work at all. But if you perform all movements only in the vertical plane, then only one gluteal muscle out of three will actively participate in the work. Therefore, in order for the training of the buttocks for girls to be as effective as possible, you need other movements, for example, a curtsy lunge.
Complex of training the buttocks for girls
It should be warned right away that this is a very difficult complex based on supersets. Get ready for your muscles to burn. After completing the main part of the training, it is imperative to perform stretching exercises. Practice this program three times throughout the week.
Perhaps you decided that there is a lot of doing three sessions for seven days only for the muscles of the buttocks, then you are mistaken. Most often, training programs involve work on the muscles of the legs and a couple of movements for the buttocks. If you train in this way, your progress will be very slow. The complex, which will now be discussed, will allow you to see results in a few weeks.
Superset number 1
- Smith Machine Squats - Three sets of 12 reps.
- Walking onto the platform - 3 sets of 10 reps.
Superset number 2
- Smith Machine Lunges - 3 sets of 10 reps.
- Seated Calf Raises - 3 sets of 20 reps.
Superset number 3
- Sumo squats - 3 sets of 20 reps.
- Curtsy Lunge - Three sets of 12 reps.
Superset number 4
- Crossover Leg Abduction - 3 sets of 10 reps (per leg).
- Legs to the sides - three sets of 10 reps (for each leg).
Superset number 5
- Vertical platform leg presses - three sets of 15 reps.
- Horizontal platform leg presses - three sets of 20 reps.
Triset
- Deadlift - Three sets of 10 reps
- Pulling the knee joints towards the chest on a fitball - 3 sets of 15 repetitions.
- Lifting the pelvis on a fitball - 3 sets of 10 repetitions.
For more on how to properly train the buttocks for girls, see here:
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