Glutei Grand muscle | Magicfit

2.

The revolt of the earth is an exercise that makes the great buttocks work not only, but also all the muscles of the rear chain, including the rear muscles of the thigh and the back. Here’s how to do it correctly:

• Positioned standing, feet with the shoulder width, with a weight bar in front of you.
• Spread forward, keeping your back straight, to grab the bar with the slightly wider arms of the shoulders.
• Keeping your back straight, push through the heels to straighten, lifting the bar along the legs.
• Back down controlling the movement, keeping the bar close to your body.

3. Windows

The cracks, forward or on the back, are excellent to hit the big buttocks by improving the balance. Here’s how to perform them:

• Start standing, your feet united.
• Take a big step forward with one leg, folding the two knees until the back of the knee almost touches the ground.
• Push with the heel of the front leg to return to the starting position.
• Alternate the legs and repeat.

4.

The buttock bridge is an isolated exercise that directly affects large buttocks. Here are the steps:

• Lie on the back, the knees bent and the flat feet on the ground, with the width of the hips.
• By pressing the heels in the ground, it raises the hips towards the ceiling, tightening the buttocks in the upper part of the movement.
• Keep the location for a few seconds, then go down slowly.

5. Leg elevations

The elevations of the legs, both in a quadruan position and on the side, are also effective in strengthening large buttocks. To make an elevation of the legs on the side:

• Lying on the side, with the body well aligned.
• Lift the upper leg, keeping the foot flexible, checking the movement.
• Slowly lower your leg without touching the other leg, then repeat.

Integration in your training routine

To obtain optimal results, it is recommended to integrate these exercises in the driving routine from 2 to 3 times a week.

Here are some suggestions to maximize the efficiency of your training:

Heating

Before starting the exercises, perform an appropriate heat to prepare the muscles. Dynamic movements such as hip circles, without dynamic weight squats and slots can be useful.

The importance of the heat -Up

Progression

Start with light or without weight weights, then gradually increases the intensity while developing your strength. The key is to listen to your body and avoid overcoming yourself.

Develop your strength

Recovery

Give your muscles for the recovery time between the sessions. The integration of rest days and recovery techniques such as stretching or yoga can help prevent injuries.

Muscle recovery

Nutrition

A balanced diet also plays a crucial role in muscle development. Make sure to consume enough protein to support muscle growth and energy carbohydrates.

The guide for a balanced diet

Conclusion

Great buttocks is an essential muscle for performance, posture and general health. By integrating targeted exercises into the driving routine, you cannot only improve muscle strength, but also prevent injuries and optimize daily movements. Take care of your great buttocks and will take care of you!

Whether you are an athlete who tries to improve your performance or simply someone who wants to remain active, a great strong buttocks is a precious resource for a healthy and dynamic life.

Remember that consistency is the key. Over time, patience and commitment to your training, you will not only be able to see visible results, but also to feel better stability and greater power in your daily movements.

So, put yourself at work and develop this essential muscle for a stronger and more balanced body!