Yeah, you crouch down. But are not you ready to mix everything? So fed up with squats? The key to a gravity-defying back is to introduce new exercises that tone every inch of your back.
Booty, butt, behind, behind, tush. So many different names for the part of the body that everyone wants to build, tighten and tone.
The largest and most powerful muscle group in your body, the glutes (gluteus maximus, gluteus medius and gluteus minimus) and the hamstrings (femoris biceps, semitendinosus and semimembranosus) work together to expand, rotate and abdicate hip. They also contribute to the stabilization of the basin, especially during walking, running and climbing.
A well-trained back is not just fun to watch. Strong glutes and hamstrings can help improve posture, relieve lower back, hip and knee pain, improve athletic performance, reduce bone loss and even eliminate this abdominal dog stubborn. In addition, because muscles burn more calories at rest than fat, increasing lean muscle mass by training the glutes can accelerate fat loss and avoid it.
All the arguments for training your glutes, do not you think?
These 9 movements target all the muscles of the glutes and hamstrings to give you a firmer and firmer buttocks. Get ready to be even sexier with these skinny jeans!
1. Marching Hip Raise
How:
Lie face down on the floor with your knees bent and your feet flat on the floor.
Raise your hips so that your body forms a straight line between your shoulders and your knees. (A)
Raise one knee against your chest (B), lower back early and wear your other knee against your chest.
Continue to alternate.
2. Single-Leg Hip Raise
How:
Lie face down on the floor with your left knee bent and your right leg straight.
Raise your right leg until it is aligned with your left thigh. (A)
Push your hips up, keeping your right leg elevated. (B)
Pause, then slowly lower your body and your leg into the starting position.
Complete the number of repetitions prescribed with your left leg, then go and make the same number with your right leg.
3. Swiss-Ball Hip Raise And Leg Curl
How to:
Lie face-up on the floor and place your lower legs and heels on Swiss ball. (AT)
Push your hips up so that your body forms a straight line from your shoulders to your knees. (B)
Without pausing, pull your heels towards you and roll the ball as close to your butt. (C)
Break for 1 or 2 seconds, then reverse the motion, by rolling the ball back until your body is in a straight line.
Lower your hips back to the floor.
4. Barbell Deadlift
How:
Load the bar and roll it against your shins.
Bend your hips and knees and grab the bar with a handle, your hands just beyond shoulder width. (AT)
Without allowing your back to turn, pull your torso back, push your hips forward and stand up with the barbell.
Tighten your glutes as you make the movement. (B)
Lower the bar to the floor, keeping it as close to your body as possible.
5. Dumbbell Deadlift
How:
Place a pair of dumbbells on the floor in front of you.
Bend your hips and knees and grab the dumbbells with a handful. (A)
Without allowing your lower back to round, get up with the dumbbells. (B)
Lower the dumbbells to the floor.
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