Her Majesty - Ass
Do you dream about how wonderful it would be to ride a bike in a bathing suit and not care what those behind you will think? It is possible if you follow our exercises.
Lately, the internet and social networks have been flooded with photos of strong female weapons - good buttocks. While Mother Nature was extremely sympathetic to some, most of us still need to roll up our sleeves and do an honest (and sweaty) job at the gym. In order to shape a nice, round and taut butt as soon as possible, here are the rules you need to follow.
1. The brain-muscle connection
That, if you ask me, is the most important thing in the world of fitness. Focus on the muscle you are working on and don’t just wave your butt around, but feel every exercise. Do three series, but do them properly, without shortening the amplitudes and without thinking about the necklace from Zara that someone is taking from you at that moment.
2. Isolation before “big” exercises
Why? So that we force blood into that area (in this case the gluteus) in order to feel the muscle more and contract it more easily when performing "more concrete" exercises. Here’s an example: 4 sets of 20 reps of a donkey kick, back leg lift, hyperextension, or reverse hyperextension before a squat (deadlift) is a great way to activate your butt muscles.
3. Use weights
Resist the absurd fear that you will gain weight if you use a heavier load. You started exercising anyway because you want to shape your butt, and that can never be achieved without the use of weights. Let me emphasize - without weights you can beautifully shape and tighten your butt, but increase - no!
4. Choose your exercises wisely
It is often asked what are the best exercises for the gluteus. First of all, it is a very general term because each of us looks at ourselves and “feels” the exercise in a different way. There are girls who only managed to shape their buttocks by training three or four times a week dedicated exclusively to the gluteus, and there are also those who have already managed to do so with four sets of squats a week. WE ARE ALL DIFFERENT AND FIRST OF ALL LOOK AT YOURSELF - 100 girls, 100 butts!
5. Set aside a day dedicated to the butt
The job of butt training doesn’t end with the usual leg training. Dedicate the day exclusively to the specified zone using some exercises exclusively to isolate the buttock muscles.
6. Center of gravity
Keep it on your heels when performing all the butt exercises. Pushing from the heel will affect the activation of the gluteus much easier, but also more.
7. Don't forget to eat
A poor diet also means insufficient or no muscle progress (growth), and since the gluteus muscle is like any other, it will result in stagnation due to insufficient nutrient intake, which, of course, you do not want.
Q: Although I really watch my diet and train regularly, I have a belly like I’m in my fourth month of pregnancy. In the morning when I get up it is even relatively flat, but in the evening it turns into a real balloon. Where am I wrong?
A: It is possible to have a low body fat level but also a bloated belly. In most cases, the stomach swells due to inflammation in the digestive tract as a result of food allergies. What is the most common cause of inflammation and what are the foods to avoid (if you have noticed bloating as a problem)? Wheat gluten, soy and its products and dairy products (lactose) are classified as the most common allergens. Sure, if you don’t have a problem, you shouldn’t even make a fuss and avoid them, but if it bothers you - throw certain products out of use for three to four weeks and you’ll see how it works.
Do you know that ...
The more muscle mass you have, the easier it will be to remove fat deposits from your abdomen and back, the zone that most often plagues people of apple-like build.
Unfortunately, people often follow their own logic, so if they consider themselves fat, they don't want to build muscle yet. THIS IS AN ABSOLUTELY WRONG ATTITUDE. Muscle shaping is metabolically the best endeavor for the body. If you have excess belly fat and you don’t have muscle underneath, this procedure will take a lot longer and will require more effort.
TIP:
If you want higher calorie consumption, choose exercises that unite all natural movements.
So, you should include in the training variants of pulling, pushing, squatting, deadlifting, rotation ... and what is even more important - make sure that the exercises you include are complex, ie. to involve more muscle groups when performing movements and to be more demanding and require more energy. Higher energy consumption results in much faster weight loss.
For more exercises and tips, get the Unlock Your Glutes program by Brian Klepacki.
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