The structure of the gluteal muscles, how to pump up the ass at home, what exercises should be performed, wholesome food during training, how long can you achieve visible results. Pumping the gluteal muscles is a rather difficult process that requires a solid approach and dedication. The key to a beautiful butt is a combination of strength training, a balanced diet and a proper daily regimen.
Human gluteus anatomy
In the human body, there are three paired gluteus muscles of the thigh:
- Gluteus maximus muscle … The largest in the body. It occupies a significant part of the outer shape of the priests and is located closest to the surface. This fleshy mass has a diamond shape and is responsible for the protrusion of the buttocks back and their tightening. Its main functions are to help keep the human body upright, as well as to unbend the hip. The structure of the fibers is rough, they form bundles that are connected in one node. Their arrangement is parallel to each other, and they are separated by fiber partitions.
- Gluteus medius muscle … It originates under the gluteus maximus. The shape resembles a triangle. This muscle has two layers of bundles - deep and superficial. Their arrangement is fan-shaped, that is, the wide part is formed from the outer surface of the ilium, which is bounded by the anterior gluteal line. It is separated from above by the iliac crest, and from below by the line of the posterior buttock. Further, the muscle bundles are joined in one large tendon, which goes back to the outer area of the greater trochanter. The main function is to abduct the hip. The gluteus medius and minor muscles form the hip line. If the anterior bundles contract, the thigh rotates inward, if the posterior bundles rotate outward.
- Gluteus maximus muscle … Outwardly, it resembles the average, but thinner in diameter. It originates in the middle of the front and back line of the buttocks from the outer surface of the wing of the ilium. The muscle bundles are woven into a tendon that attaches to the edge of the greater trochanter of the femur bone. The function of the gluteus maximus muscle is the same as that of the middle. When the support is transferred to one leg, it helps to tilt the pelvis to the other side.
Pumping each of these muscle groups has its own characteristics. To achieve an excellent result, you need to do complex exercises.
How to pump up your ass at home
Exercises for the buttocks performed at home, of course, lose in efficiency to gym visits. However, if you skillfully distribute the loads, then you can achieve a fairly good result. Workouts should not be interrupted. If your goal is to reduce the volume of the buttocks, then do exercises with low weights, high repetitions, and also exercise at least five times a week. If you want to increase muscle mass, then workouts will be less frequent (three times a week), but with weights.
How to quickly pump up your butt by running
Great for pumping up your buttocks for cardio workouts. They will not only tighten your butt, but also help burn fat in all areas of the body. Regular jogging will not help to form a beautiful shape of the hips, but will only tone them up, tighten them.
A running exercise program aimed at the glutes should include certain conditions:
- Start jogging, warm up the body, then after 10 minutes you need to accelerate sharply. This maneuver will put a lot of stress on the muscles.
- Climbing jogging does an excellent job of working out the gluteal muscles. In the absence of hills, you can replace them with stairs. Try to change the direction angle more often.
- Change your running speed: make the transitions from a slow pace to a fast one and vice versa. This contributes to the active burning of calories.
- Don't rule out race walking. Its specificity is that a person must have constant contact with the surface of the earth.
- Run with your hips high. This pumps the lower gluteus muscles. This should be done at a moderate pace from the toe. Keep your back straight and bend your elbows at a 90-degree angle and rotate your palms parallel to the ground so that your knees touch them.
- Running with a shin sweep is also good. It is performed from a toe, the body is slightly tilted forward, you should touch the priests with your lower leg, the pace is fast.
After running, you feel pain in the buttocks, so stretch at the end of the workout to reduce discomfort. For the muscles, deep bends are beneficial when the pelvis is pulled back. Squat down and alternately move your hips to the right side, leaving your left leg behind, and vice versa.
How to pump up the ass at home in the process of household work
You can pump your gluteal muscles without being distracted from your daily activities. Here are some examples:
- When doing your homework while standing, squeeze and unclench your buttocks. Do this at least three hundred times. Finally, squeeze the muscles and keep them in this tense state for as long as you have the strength.
- Walk on tiptoe when moving around the apartment or cleaning. From time to time, do high kicks in different directions. This exercise will tone not only the gluteal muscles, but also the thighs and calves.
- Sitting in a chair, driver's seat, or passenger seat, you can strongly strain and relax your buttocks, as if jumping on them. Thanks to this, the shape of the priests will be more convex and clear.
- When playing with a small child, sit on the floor and begin to move on your buttocks. This will not only amuse the baby, but also make your ass more elastic.
You can perform such home workouts at any time and in any quantity. Over time, you will notice positive changes in your figure.
Exercises to pump up the ass, with dumbbells
Knowing the anatomy of the human buttocks, you can independently draw up a program and combine loads on all muscle groups. Each exercise should be done for approximately 4-5 sets.
For the gluteus maximus muscles, the following are effective:
- Dumbbell lunges … Initial position: legs are straight, stand already shoulder-width apart. Step forward and lower yourself until your thigh is parallel to the floor. Hands are lowered to the floor and each has dumbbells (weight at discretion), shoulders should be straightened. Return to starting position. For one leg, do 20-25 repetitions, then change it to the other. The back does not lean forward and is kept straight. This exercise will also pump up the front of the thigh.
- Plie squats … Unlike the previous exercise, the legs are wider than the shoulders and the toes are turned outward at a 45-degree angle. Take 5 kg dumbbells (optional) and, keeping your back straight, start doing a slow squat. In the deepest position, hold for three seconds and rise again to the starting position. So you will tone the internal muscles of the thigh, give them elasticity. Remember that your knees should not protrude from the socks.
- Gluteal bridge … Lie on the floor with your knees bent and shoulder-width apart. In this position, you need to slowly raise and lower your pelvis. You can also use dumbbells or pancakes to increase the load. Just put them on your hips and keep going. When lifting, you need to linger at the highest point and squeeze the buttocks strongly.
Exercises "swing legs" for the muscles of the priests
Leg swings are very effective exercises, as they develop the hips, gluteal muscles, shape the butt, make it elastic, and smooth out protruding bones. For best results and more pumping, the swing amplitude should be maximum.
Consider how the exercises are performed:
- Swing legs back in a standing position … Take a chair for convenience. It will help you keep your balance. Place your hands on his back and make a powerful back swing. After completing 17-20 reps, switch sides. It is also important to strain the buttocks as much as possible when abducting a limb.
- Exercises "swing legs" for the muscles of the priests … Kneel down and rest your palms on the floor. Take one leg to the side, hold it in this position for 5 seconds and lower it to the starting position. Repeat this 20 times and change the limb. We do five or six approaches. Keep your back straight.
- Lateral swings in a supine position … Lie on your side and rest your elbow on the floor. Raise your upper leg, hold it as high as possible and lower it. The body should be in one straight line, and the leg should never bend at the knee. Do 15 reps and switch sides. We do 4-5 approaches.
Not a single set of exercises for the buttocks is complete without squats. This is the so-called base. Place your feet shoulder-width apart or slightly narrower. Be sure to keep your back straight and your buttocks back. Begin to sit down, as if on an imaginary chair, your knees should not go out over your socks.
Hands are stretched out in front of you, breathing is even, keep the press tense. To better work out the muscles of the priests, go lower, do the deepest squat possible. Do 17-20 reps. Rest no more than a minute to keep your body cool. After a few weeks of such training, you can add a load in the form of dumbbells.
How long can you pump up your ass in combination with the right regimen
There is a misconception that with squats alone, you can achieve ideal forms. This is not true. There should be physical work on the buttocks, comprehensive approaches to pumping the legs, as well as the correct diet and rest.
Start monitoring your diet. Avoid sugar and flour products. To build muscle, you need protein, which is found in cottage cheese, eggs, milk, cheese products, fish, and meat. Nutrition should be healthy and balanced. Eat less fried foods, give up bad habits (alcohol, smoking), eat less salt. Eat 5-6 times a day, but in small portions.
Before starting a workout, be sure to warm up for 5-10 minutes. Unfortunately, it is often neglected, but it is thanks to the warm-up that you warm up the muscles and joints, make them elastic and thereby prevent injury. Warming up improves the efficiency of your workout. Metabolic processes are accelerated. It is advisable to use weights in order not only to give the pope a tone, but also to pump it.
To achieve a visible result of training, you should not throw it, this is a regular process. Exercise at least three times a week, for 40-50 minutes, as far as you can. At the same time, do not expect a quick transformation in a few days. After a week, you will only tone the buttocks, after a month you will slightly tighten them. A truly noticeable result will be seen after six months or a year of hard training. Do not despair if the effect does not appear immediately, continue to exercise and increase the load.
Remember the daily routine. Sleep should be full, at least seven hours. How to pump up the ass - look at the video:
It is quite possible to pump up the ass at home. The main thing is to set a goal for yourself and adhere to the basic tips. Give up the habit of riding the elevator, walk, walk more often, because the vibrations that are created by steps increase blood circulation and not only tighten the buttocks, but also improve the general condition of the body.
