Biomedical doctor and physical educator give advice on what to do to keep your buttocks firm and fit
As the hottest season of the year approaches, many (if not most) people want to feel good about their bodies by wearing bikinis or swimsuits, so they rush to the gym and embark on diets, giving rise to the famous ” summer project”. The search for exercises that focus on the buttocks is the most requested and has also interested men. In addition to the training routine to make the buttocks soft, aesthetic treatments that help improve the appearance of this part of the body have also appeared on the market and become popular over time. Even with the gym or beauty treatments, we can’t deny that genetics and body type interfere with the “perfect butt” blueprint, but the discipline of exercise combined with good nutrition can help firm the butt region. According to physical educator Ronaldo Godoi, CEO of Red Fitness, a gym chain, maintaining regular training is a key factor and there is no need to overdo it. “It is important to underline that you perform all the series correctly, both in execution and on the suggested days, to avoid possible injuries. Everything must be monitored by a physical educator, as he will provide the necessary indications for your best performance”, underlines Ronaldo. . If you are preparing for summer and are one of the vast majority who want to keep their butt firm and perky, take a look at the three tips that Ronaldo Godoi has prepared for your workout routine. Credit: drobotdean/Freepik
Stumpy
The good old squat can be performed without weight (free squat) or with weight (barbell squat). It is one of the most functional for the butt area. It places a lot of demands on the muscles of the buttocks and thighs, involving muscles, joints and tendons. “Always do a good stretching and some mobility exercises for the region that will be required before starting,” warns Godoi.
Barbell deadlift
With a side-weighted barbell, when performed correctly, this exercise helps firm the buttock region. “Although you use your arms, the back muscle group is the most stressed. In addition to the buttocks, the abdomen is also strengthened”, he underlines.
Lunge with dumbbells
This exercise dynamically engages your hips and knees. It can be performed unilaterally or as a pass, when the practitioner first passes one leg in front and then the other. “Butt training at home can be done 1 to 3 times a week, in 2 to 5 sets of 10 to 20 repetitions, depending on the exercise,” advises the physical educator. With a balanced diet and updated training, beauty treatments become part of your routine as allies to achieve your goals more quickly, but safely and effectively. According to biomedical doctor Aline Médici, technical director of Ad Clinic, a comprehensive aesthetics network, Gluteo Max, Pump Up and Russian Current procedures are the most popular techniques that help shape and tone the area, helping to achieve perfect buttocks and buttocks . Better yet, they can be done the same day. “Glúteo Max is a toning and shaping technique for the buttocks divided into two phases with multilayer application: the first, intramuscular and the second in the dermal region. Its formulation is composed of more than 30 active biostimulators, as well as acids and amino acids, effective for cellular maintenance and skin rejuvenation, acting to combat sagging skin and cellulite in the buttock region, strengthening muscles, improving elasticity, eliminating the effects of age and increasing volumization”, informs Dr. The duration of the treatment lasts approximately 20 minutes and can be done once a week. Furthermore, Aline underlines that the results may vary depending on the particularities of each organism, age and habits, but generally they begin to appear as early as the first week of treatment. Pump Up, generally combined with Russian Current, is a treatment that uses suction cups that adapt to the size of the buttocks and which must be connected to a vacuum therapy device. “This procedure is painless and non-invasive and, with compression and decompression movements, stimulates the muscles in the region, improves circulation and activates the lymphatic system. Although it is an alternative that offers immediate results, it does not replace physical activity” , explains the biomedical one. Dr. Aline explains that the Russian Current is a technique that also fights flaccidity, cellulite and strengthens muscles. What differentiates it is that it uses electric current to improve muscle tone and blood circulation.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
