Glute Exercises: The 4 glute exercises that are most quickly noticed
glute exercises: The 4 glute exercises that are most quickly noticed
When it comes to profiling our body through effective training, the buttock is a muscle responsible for many things. Not only do we refer to the aesthetic part, but to the functional part.
A well worked buttock will be essential to stabilize the whole body and gain power to strengthen other parts of us through exercise.
To establish an effective and uninjured routine (important thing) we speak with the Bachelor of Physical Activity and Sports Román DÃaz, specialist in sports rehabilitation and high performance coach.
The inclusion of these exercises can be varied: choose one for each day with others who work other areas of the body or as a single table that brings together the four on a day of the week that we will dedicate to the gluteus.
If this option is chosen, it will be enough to do 4 sets of 10 repetitions of each exercise.
When it comes to profiling our body through effective training, the buttock is a muscle responsible for many things. Not only do we refer to the aesthetic part, but to the functional part.
A well worked buttock will be essential to stabilize the whole body and gain power to strengthen other parts of us through exercise.
To establish an effective and uninjured routine (important thing) we speak with the Bachelor of Physical Activity and Sports Román DÃaz, specialist in sports rehabilitation and high performance coach.
The inclusion of these exercises can be varied: choose one for each day with others who work other areas of the body or as a single table that brings together the four on a day of the week that we will dedicate to the gluteus.
If this option is chosen, it will be enough to do 4 sets of 10 repetitions of each exercise.
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1. HIP THRUST OR EXTENSION OF HIP
"If we had to stay with just one exercise to work the gluteus, this would undoubtedly be the hip thrust," says the expert.
Roman explains that this exercise is so good because the gluteus and the abductor participate in the hip extension. The first is also considered an external rotator and extender, because of that responsibility in the range and power of movement comes all its importance.
The important thing about this exercise is to place the weight in the center and make an explosive technical movement upwards. You can also start to do without weight, simply with our body and then increase load. Related Article ...
2. SENTADILLA
Here the thing changes, because the technique is a bit more precise and complex. But once you have caught the trick, you will work a lot of muscles in addition to the gluteus: quadriceps, lower back, high and even help strengthen ligaments and tendons.
ADVERTISING - CONTINUE READING BELOW
It is often used to increase muscle mass in the legs, but it is really so complete that it is considered essential for cane stabilizers.
The correct execution can be seen in this video, it is essential that you see it to do it correctly and avoid injuries (especially herniated discs). Related Article ...
3. DEAD WEIGHT
Important to gain volume and power in gluteus. The correct position of the bar is the most essential to perform the movement, train with Olympic discs.
Stability is basic: so wear a flat shoe, not with an air chamber or weightlifting shoes.
You'll like it because everything works, many people believe that this exercise focuses on the lower train. None of that, you train up to the biceps! Related Article ...
4. ZANCADA WITH FOOT SUPPORTED IN BANK
Although it is usually believed to be better for women, they also work for men. The result is similar to the two-legged squat, but this one is simpler and the aesthetic result is brutal.
In addition, the technique is less difficult and we can prevent injuries at the knee level (if mobility is not your strength, this interests you).
You only need a bench or raised area and your own body, which makes it perfect for working without any material. Related Article ...
1. HIP THRUST OR EXTENSION OF HIP
"If we had to stay with just one exercise to work the gluteus, this would undoubtedly be the hip thrust," says the expert.
Roman explains that this exercise is so good because the gluteus and the abductor participate in the hip extension. The first is also considered an external rotator and extender, because of that responsibility in the range and power of movement comes all its importance.
The important thing about this exercise is to place the weight in the center and make an explosive technical movement upwards. You can also start to do without weight, simply with our body and then increase load. Related Article ...
2. SENTADILLA
Here the thing changes, because the technique is a bit more precise and complex. But once you have caught the trick, you will work a lot of muscles in addition to the gluteus: quadriceps, lower back, high and even help strengthen ligaments and tendons.
ADVERTISING - CONTINUE READING BELOW
It is often used to increase muscle mass in the legs, but it is really so complete that it is considered essential for cane stabilizers.
The correct execution can be seen in this video, it is essential that you see it to do it correctly and avoid injuries (especially herniated discs). Related Article ...
3. DEAD WEIGHT
Important to gain volume and power in gluteus. The correct position of the bar is the most essential to perform the movement, train with Olympic discs.
Stability is basic: so wear a flat shoe, not with an air chamber or weightlifting shoes.
You'll like it because everything works, many people believe that this exercise focuses on the lower train. None of that, you train up to the biceps! Related Article ...
4. ZANCADA WITH FOOT SUPPORTED IN BANK
Although it is usually believed to be better for women, they also work for men. The result is similar to the two-legged squat, but this one is simpler and the aesthetic result is brutal.
In addition, the technique is less difficult and we can prevent injuries at the knee level (if mobility is not your strength, this interests you).
You only need a bench or raised area and your own body, which makes it perfect for working without any material. Related Article ...
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