The gluteal muscles and thighs are adductor muscles. They are involved in the process of running, walking, jumping. In many strength sports, it is necessary to have buttocks and strong muscles in the thighs, since they, along with the quadriceps, participate in power movements such as squatting positions and deadlifts.
In bodybuilding you need to develop harmoniously the muscles of the thighs so that they look beautiful and proportionate while they pose. If you lose this moment in your competitive training, you will not be able to compete with many outstanding athletes and only colleagues in the room.
All the girls want to have pumped the buttocks and the muscles of the thighs: this is a kind of solution idea. At the same time, they need to look as natural as possible. Many of those involved in fitness women simply become obsessed with this idea.
They really leaf through tons of magazines and forums in search of a recipe for perfect gluteus and thigh muscles. They are really ready to perform the most incredible exercises, just to reach the goal.
Although in reality, everything is much simpler, and it is not necessary for a beautiful figure to perform 10 exercises in a modern style. Just pay attention to the base and do it regularly and in a large volume of training.
After all, as you know, it is the amount of training and stability that provides the main success.
How long can the buttocks and muscles of the girl’s thighs be pumped at home? This question worries many novice athletes. How many months does a girl need to create a similar result at home?
And if it is impossible to do it at home, then why? How many days and months will it take to achieve this goal at home? How many days a week should you study at home?
We will try to give any girl a detailed answer to all of these questions below.
A little about the development of these muscles in general.
How much can the glutes and thigh muscles pump at home? First of all, it is important to understand that to pump the gluteus medius muscle will take a sufficiently long period of time. Why
This is due to the fact that the development of the buttocks and the muscles of the thighs depends to a large extent on the development of the muscles of the legs. And to balance the big legs, you’ll have to show a lot of diligence and patience, because the legs are one of the largest muscle groups.
As a percentage, they occupy about half of the entire body.
The fundamental exercises for the development of the muscles of the legs are squats and dead weight. The result in these exercises is not put in a year.
And, unfortunately, they are extremely uncomfortable to perform at home. Let’s briefly understand the main nuances of these exercises so that you can use them as effectively as possible in practice.
By the way, it is for this reason that you will not be able to pump them at home, unless, of course, you equip a gym at home with an electric frame, a bar and a platform to perform the deadlift. But we do not believe that a modern apartment fits this purpose.
Another thing, if the word home means a rural mansion, where, of course, there really is a place to equip your own small gym.
So, among the basic exercises that can correctly load the buttocks, there are 2 exercises: squatting with a bar and a deadlift. The fact is that these exercises can use as many muscles as possible in their work, which in turn stimulates small muscle groups in the construction process. In addition, they increase the overall tone of the body and physical activity, and their combination will give you the opportunity to fully develop your body.
With your help, you can also accumulate large amounts of muscles in your thighs.
Squats with bar
It should be noted that squats are considered the best exercise to gain weight. And here is why.
Squats carry most of the muscles throughout the body, especially the muscles of the legs and back. Among other things, squats are one of the main exercises in a sport such as lifting weights or lifting weights. There are many varieties of them.
These are squats directly with a bar on the shoulders, squats with a bar on the chest, squats with a bar on the head, with a wide or narrow leg set, etc. There is also a squat in bandages, without bandages, on equipment and without it.
They can be included in the exercise complex of your training program.
The recommended number of repetitions for weight gain is from 8 to 15. The recommended number of approaches for weight gain is from 3 to 5. At the same time, it is important to cycle the load correctly, you must perform workouts with more weights or less heavy to divide the workouts by volume and intensity.
The deadlift is one of the most popular basic exercises that loads most of the muscles throughout the body, especially the muscles of the legs and back. Among other things, this is one of the main exercises in this sport, such as lifting weights (power triathlon).
There are many types of deadlifts, for example, deadlift, Romanian thrust, sumo thrust or classic thrust, rough thrust. For all tastes – according to capabilities and capabilities.
It can be included in the exercise complex of your training program, the main thing is not to do it too often (it is recommended not to throw more than once a week).
The recommended number of repetitions for weight gain is 6 to 12. The recommended number of approaches for weight gain is three to five. At the same time, it is important to carry out a competent cycle of training, to train with more or less heavy weights, to divide the workouts by volume and intensity, if you want to achieve success in this direction.
For an exercise like deadweight, this approach is considered particularly relevant and competent.
So how long can the buttocks be pumped? Is it possible to do this at home?
How many months can it take? If you take this issue seriously, you will need at least several years to achieve success in this direction, since it takes a long time to create a good foundation in the basic basic exercises. If you can shake your good legs, your gluteal muscles will grow in proportion to them.
One without the other will not work. You will not be able to move powerful buttocks before powerful legs.
Be patient: you may need at least a few years to achieve your goal. At home, you can hardly exercise if you can not equip a gym at home, which is unlikely.
As usual, we want our readers to adhere to a predominantly healthy lifestyle and instill it in the younger generation. We are an example for our children. It looks at us that they decide what they become in adulthood.
Remember this simple fact of psychology and behave with dignity! Dedicate yourself to the ideals of sport until the end, but at the same time do it without much fanaticism. The recovery of injuries is always a long and very unpleasant process.
Why strive to injure yourself when you can simply avoid yourself? Sport should discipline you, make you happy, but it should not paralyze your health for the sake of results.