Exercises for the buttocks at home

Exercises for the buttocks at home


Get the gym effect in the living room

Working out at home has become much more common after the coronavirus pandemic – not having to commute to exercise makes life easier. But virtually everyone who works out in their living room has wondered if it is possible to achieve the same effect in the gym.





Exercises for the buttocks at home

“Yes, we did, the only difference is that in the gym you have more artifices, more variety, that is, more alternatives. It is also possible to use a greater overload, making you reach the maximum effort faster,” explains the personal trainer. Roberto Lima.

Even so, it says it is possible to guarantee amazing results at home with your body weight.

EFFECTIVE TRAINING AT HOME

Invest in combinations: “and not just in isolated exercises. Isolated exercises will only waste your time, because you don’t need to do only exercises for specific muscles”;

Maximum effort: “you need to know the best combinations of movements so that they can approach maximum effort and in the shortest possible time”;

Accessories: “you can invest in elastics, mini bands and dumbbells”.

BUTTOCKS EXERCISES AT HOME

SQUATO




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“The starting position of the squat is done by measuring the shoulders, with a rotation of the feet and knees of 15 degrees outwards.




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Looking forward, knees out and applying force to the heels to go up. ”

LAST




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“In the stride, the torso should be slightly inclined, in order to activate the buttocks more by putting pressure on the forefoot.”




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BULGARIAN SQUAT

Stand with your back to a ladder (or bench). Support one foot on the step and the other should be on the floor behind. Keeping the feet straight, the spine straight and the abdomen taut, bend the knee until it forms a 90-degree angle. Then return to the starting position.

HIP LIFT

Lie on your back, place both feet on the floor and keep your knees bent. Then lift your hips and go back.

To make things more difficult, lift one foot off the ground and repeat the exercise with only one foot resting on it. Then switch legs.

JUMP SQUAT

Stand with your feet shoulder-width apart, hands folded in front of your chest, and lower yourself to a squat position. Push the ground explosively, jumping as high as possible.

Make sure you land on your heels and not on your toes. Upon landing, immediately crouch again.

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Source: Terra

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