Sometimes bodybuilders pay too much attention to large muscle groups, like legs or a cage, training them very intensively at the expense of others, smaller.
Over time, such conduct may lead to disturbance of the symmetry of shapes and muscle strength, which – what is worth remembering – is often the cause of injuries. From an aesthetic point of view, evenly developed muscles look better, more sumptuous, is prettier.
The buttocks are one of the places where fat is stored, usually have weaker blood flow, which makes it difficult to burn. By training them, we contribute to the acceleration of blood circulation in this area of the body, which translates into facilitating the consumption of adipose tissue.
The key to working on your buttocks is working on all the muscles that make up your buttocks: buttocks great medium and small. Here are some exercises to stimulate them effectively:
1. Modified squat. Place your feet slightly wider, than shoulder width. We're going down slowly, until the thighs cross the point where they are parallel to the floor, the weight of the body shifting to the heels. While moving, lean slightly backwards – in this way, we take the pressure off the front parts of the quadruple heads and transfer them to the buttocks. We return to the starting position with a slow movement. Keep the buttocks taut throughout the repetition range.
2. Reverse trunk extensions. We lie face down on the extension bench, dangling his legs over its edge. Keeping them pressed against each other, we tighten the gluteal muscles and lift them. We are constantly trying to squeeze the buttocks as much as possible, maximum at the end of the movement.
3. Squeezing legs on the buttocks. To concentrate on the buttocks during bench presses, you just need to spread your feet wider, than is high on the platform. Then we only have to squeeze, slow, continuous movement, no stops
4. Deadlift on stiff legs. The barbell lift is done like this, as in classic strings. After extending the torso, tighten the buttocks, we push the hips forward and lock the knees. Then we return to the starting position. The bend during the descent is to be in the hips, not in the lower back. You can watch the base deadlifts many times. if you are not properly stretched, settle for the classic version of this exercise. As long as you buckle your hips, not in the lower back, this movement brings the intended effects and there is no point in obstructing it. If I had to choose the most effective buttocks exercises, these would be those deadlines.