I would like to point out immediately that it is almost impossible to pump powerful glutes around the legs and thigh muscles. Of course, there are many different lateral exercises for the hips, which specifically contribute to the development of the buttocks. But without basic elements in the form of basic leg exercises, all these exercises for the thighs will be useless or useless.
Therefore, in the exercise complex, ideally, it is necessary to include both that and that.
What effective exercises can be used to increase the glutes and hips of girls and men? What exercises to increase the glutes and hips can be done at home? With what can you build large amounts of muscle thighs?
How much work should be followed? Is it possible to participate fully in the home?
Then, among the basic exercises that can properly load the glutes, there are two exercises to increase the buttocks: squatting with a bar and a dead weight. The fact is that these exercises are able to use the maximum number of muscles at work, which in turn stimulates the training process and small muscle groups.
In addition, they increase the overall tone of the body and physical activity, and their combination will allow the full development of your body. With the help of them you can also accumulate large amounts of thigh muscles.
But for this you must adhere to a certain amount of work.
Can I train at home? Immediately, we noticed that at home it is unlikely to be seriously pumped.
You will need a complete team in a complete gym.
Very important in the training process of squatting with a bar. Squats are rightly considered the best exercise to gain weight.
Squats carry most of the muscles throughout the body, especially the muscles of the legs and back. Among other things, squats: this is one of the main exercises in this sport, such as lifting weights (power triathlon).
There are many varieties: these are squats directly with a bar on the shoulders, squats with a bar on the chest, squats with a bar above the head, with a wide or narrow leg set, etc. There is also a squat in bandages, without bandages, on equipment and without it.
All of them can be included in the exercise complex of your training program.
How is this exercise done? It is important that the bar be in racks at a height approximately at the level of your chest, that is, just below the shoulders.
This is important for the most comfortable extraction of the bar from the racks. We sit under it.
It is important to choose the optimal grip width. It is better to take the bar as closely as possible, that is, close to the shoulders. At the same time, it is important to place the elbows as vertically as possible and try to transfer some of the load on the wrists.
By the way, we strongly recommend joining them before doing the exercise, as they will have a quite serious load. Feet adjusted so that the heels are strictly under the neck.
It is important not to take many steps back, this is an excessive expenditure of power. Go back a few steps, literally one or two. They do not need to do much.
Next, you should place your legs in the optimal width for you, so that the socks and knees look to the side. The optimum width of its productions is half width, wider than shoulder level. The optimum angle to remove the socks is about 45 degrees.
Stretch your knees completely, keep your back in tension.
We begin the movement with an easy removal of the pelvis. At the same time, let’s say a slight backward tilt – 15 degrees, no more.
Next, we begin to sit down, trying to maintain the same angle of the back. In no case can you go back! The descent must be controlled.
It is possible already at a fast pace, but definitely controlled! You should not relax at the lowest point.
On the contrary – below the maximum voltage.
We pass the so-called angle (position when the upper part of the legs in the hip joint is below the upper part of the knees) and go up immediately. It is important when lifting to fill the back forward.
To do this, you can push the most powerful blades from the bottom point. The lifting is done in a powerful way, we try to create the maximum effort. Above the blocked knees, fully extended.
Only after that puts the bar back on the shelf.
The recommended number of repetitions for weight gain is 8 to 15. The recommended number of approaches for weight gain is three to five.
At the same time, it is important to perform a correct cycle of the load, exercise with more or less heavy weights, subdivide the workouts by volume and intensity.
The deadlift is one of the most popular basic exercises. It loads most of the muscles throughout the body, especially the muscles of the legs and back. Among other things, this is one of the basic exercises in a sport such as lifting weights or lifting weights.
There are many types of deadlifts, for example, deadlift, Romanian thrust, sumo thrust or classic thrust, rough thrust. For every taste.
It can be included in the exercise complex of your training program.
Unlike the bench and squat press, the deadlift technique is extremely simple. The main thing: initially choose the right angles and the correct initial position. We approach the rod so that the legs are close to the neck.
If we throw away the classics, then we separate the legs from the width of the shoulders, the toes are turned forward. If we pull the sumo, then we put the legs open, the toes are turned towards the outside.
We rigidly reduce the shoulder blades, the back and the body are in tension. We make a deep squat under the bar.
And from the preload state, we make a powerful lift, we look at the top point and, under control, we put the bar back.
The recommended number of repetitions for weight gain is 6 to 12. The recommended number of approaches for weight gain is 3 to 5. At the same time, it is important to perform an intelligent cycle of the load, exercise with a Major or minor weight, divide the workouts by volume and intensity.
Therefore, it is possible to inflate large buttocks, performing only basic exercises, such as squats with a bar and dead weight. Without a base load, any attempt to pump good buttocks will be doomed to failure.
The fact is that during the execution of the basic exercises, the maximum number of muscles is used in the complex, and, therefore, the general effect of launching all the necessary adaptation processes is much greater than when trying to load only one group of muscles. Therefore, without powerful legs you will never have powerful glutes.
As usual, we want our readers to adhere to a predominantly healthy lifestyle and to inculcate it to younger generations. We are an example for our children.
When they look at us, they decide how they become adults. Remember this simple fact of psychology and behave with dignity!
Be devoted to the ideals of sport until the end, but at the same time, do it without excessive 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.