Best Exercises For Building Rounder Glutes

 

 Best Exercises For Building Rounder Glutes

Did you know that m. gluteus maximus the largest muscle of over 640 muscles in the body?

The gluteal muscles are one of the most important muscle groups on our body. They play a major role in daily functioning and activities such as walking, running, climbing stairs… Gluteus also have a role in stabilizing the hip joint, maintaining balance and the correct position of the spine.

Activation of large muscle groups such as the gluteus accelerates the release of hormones that regulate the building of all your muscles.

When we talk about the gluteus, we mean three muscles: m.gluteus maximus, m. gluteus medius and m.gluteus minimus. All three start from the pelvis and with their function enable the movement of the legs backwards (extension), movements outwards (abduction) and rotations (internal and external rotation).

The "Brazilian" buttocks are not a matter of genetics, but the result of hard exercise. The secret of how to get a tight and shaped butt doesn't really exist. All you need to do is focus on certain exercises and be persistent. Perseverance and time are required for each result.

The first rule when exercising is to consciously involve the muscles when performing the exercise - in this case the gluteus.

You can think of muscle activation training as brain training. To activate the muscle, the brain sends an electrical signal (command) through the spinal cord to the neuromuscular junction. There, the electrical signal changes to a chemical one and that muscle is activated. Training for the activation of the target muscle group refers to the strengthening of the path between the brain and the muscles, which enables greater motor efficiency. So, it is important that when performing the exercises, you consciously tighten and activate the buttock muscles.

WARMING UP
Warming up prepares the body for effort by increasing the heart rate, directing the blood flow to the active muscles and thus providing a better supply of oxygen. Warming up "softens" muscles, connective tissue and joints, thus reducing the risk of injury. You need a continuous movement of 5 minutes or more that will speed up your pulse, increase your body temperature and prepare your muscles for work.

The easiest way is to start training with a light run lasting 5-10 minutes.

Squat
Spread your legs so that your feet are placed a little wider than the width of your hips. The feet should be facing slightly outwards. The gaze is directed straight, the head in the extension of the spinal column. Place your hands straight in front of you, parallel to the surface. Back straight, keep your spine in a neutral position. The hips should be pulled back and lowered, as if you want to sit on a chair. Squat depth depends on mobility and flexibility. Go down as deep as your body allows, without raising your heel. It is important to start the movement by bending the hips and knees at the same time, and not just by bending the knees. It is very important to take care of the alignment of the knees with the feet, ie that the knees do not cross the imaginary line of the toes.

SIDE STEPS IN THE SQUAT
Get down in a squat position. The knees are bent at approximately 90 degrees. Spread your legs so that your feet are placed a little wider than shoulder width. Back straight, keep your spine in a neutral position. Make 8 - 12 side, small, steps to one side and then the other.

FOOT PUSH BACK
The starting position should look like your legs are together, your knees are slightly bent, and your spine is in a neutral position. To do this exercise, you need to shift the focus to one leg. Raise the other leg backwards, hold it in that position and pulse (make small, fast movements) for at least 15 seconds, and then immediately, without a break, change the support and do this exercise on the other leg for another 15 seconds.
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STEP UP
Place your feet hip-width apart. Step forward with one leg bending the knee until the upper leg of the leg that is forward is parallel to the ground, while the knee of the leg that is back is lowered as close to the floor and behind the vertical line connecting the shoulders and hips, return to starting position and repeat with the other foot.

OTKORAK
Place your feet hip-width apart. Step aside by shifting your weight from one leg to the other. Push your hips as far back as possible and make sure your spine stays in a neutral position. Also, make sure your knees and toes are in the same line. You push the ground with the outer edge of your foot and return to the starting position with the strength of your stepping foot.

CROSS STEP
Place your feet hip-width apart, your arms in front of your body or on your hips (unless you are using a barbell or dumbbell). Take a big step back - diagonally with your right foot, placing it behind your left. Bend your knees and lower your hips. Keep your torso upright.

BRIDGE
Lie on your back with your knees bent. The hands are on the side, next to the body with the palms facing the floor. Tighten your stomach and buttocks. Lift your pelvis off the floor until your knees, hips and shoulders are in the same line. Hold the upper position for two seconds, then slowly lower your pelvis back to the floor.

HIP THRUSTS
An exercise that needs a little dedication when learning. Place yourself in the position of the bridge, with the upper part of the body to be placed on a hill (eg a stepper). Tighten your stomach and buttocks. Lift your pelvis off the floor until your knees, hips and shoulders are in the same line. It is important to keep the abdomen tight because the spine must be in a neutral position. Hold the upper position for two seconds, then slowly lower your pelvis back to the floor.

For more exercises but also amazing advice from a real expert in this field, get the Unlock Your Glutes program by Brian Klepacki. An incredible e-book program that helped many to reach the ideal ass.

Original article available at https://get-a-bigger-booty.blogspot.com/