It’s another demystified argument about training
It is not enough just to know that the variation of the exercises, the range of motion and the overload are essential in training the buttocks, that is, it is necessary to know how to perform them to obtain benefits. Do you know how to put it into practice? If you don’t know, keep calm and see below five workout tips to increase butt volume.
the five tips
1. Squats aren’t everything
Since this is glute training, it is necessary for the “combo” exercises to show up and grow. The “trio” of the gluteus maximus (central region), gluteus medius (next to the lumbar), and gluteus minimus (lateral) muscles must be engaged. Squats are another good option, although it’s not all about that.
“Like all multi-joint exercises they activate more than one muscle group. But when they work the glutes hit the hardest, not guaranteeing a super consistent workout, for those who, in fact, want to exercise this region in detail”, says the partner of Customize Studio and physical education practitioner Luiza Fellet.
2. Perfect match
“When looking for a broader glute workout, you should also focus on the leg press, rigid, and pelvic elevation. Before multi-joint exercises (squats, leg press, and the rigid, for example), some isolated movements, such as ( on the machine or with elastic) and buttocks with shin guards are welcome as a means of activating the gluteal muscles more. This combination is what constitutes a good workout, with guaranteed results. Of course, it is also recommended to diversify the types of squats, depending on the level of physical aptitude of each, so that the training is dynamic. And there are several. For example: free, smith, advance and sumo,” he adds.
3. Optimal overload
Exercise with weight influences when there is a goal to increase muscle mass in the butt. What you have to work on constantly is the safety of the body, that is, everything varies according to the person’s condition.
“So, the recommendation for those already used to weight training is to use an overload at the maximum effort limit. And, beware: it varies from person to person. What is heavy for some may not be for others. never trained before or stopped for a long time, they need a period of adaptation before weighing themselves down”, analyzes Fellet.
4. Range of motion
Adding to this criterion is that this amplitude is relative. People with knee and hip joint mobility issues can perform these movements within their limits. “The important thing is to perform the movement in a comfortable way, according to your abilities,” Luiza assures.
5. Mobility exercises
“It is normal that women with joint limitations do not get the most out of glute training precisely because they do not prepare themselves, that is, even if they work hard, they do not get the desired result. In this sense, it helps a lot to perform good stretching and exercises that they work on the mobility of the hips, knees and ankles, before performing the series for the glutes”, concludes Luiza Fellet.
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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.
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