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http___bellyshred.com_top-20-best-glute-exercises_.xml
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Разтягане 1. Седнете върху топката. Започнете бавно да лягате върху нея, като същевременно я търкаляте с тяло, докато застане под кръста ви. Краката трябва да са стабилно стъпили на земята. Сега се опитайте да изпънете краката си напред като същевременно се изтегнете още по-назад докато не докоснете пода с ръце. Върнете се в изходна позиция и повторете, колкото пъти е необходимо. Това разтягане не се препоръчва за начинаещи. Разтягане 2. Легнете по корем въдху топката, като се подпирате с ръце. Дланите ви трябва да са на нивото на раменете. Сега започнете да търкаляте топката с тяло, напред и назад, от коленете ви, до корема като се подпирате само на ръцете. Разтягане 3. В гореописаната позиция, с топка под корема ви опитайте да сгънете краката в коленете, балансирайки на ръце, със стегнати коремни и седалищни мускули. Същински упражнения, натоварващи различни мускулни групи Упражнение 1. Легнете на пода по гръб като петите ви са поставени върху топката. Ръцете ви трябва да са прибрани до тялото като същевременно се подпирате на тях за запазване на баланса. Бавно подвигнете тялото от земята като внимавате мускулите на корема и седалището да са стегнати. Подвигнете тялото ви, докато краката, седалището и гърба ви застанат в права линия. Задръжте няколко секунди и отпуснете. Повторете 10-15 пъти. Същото упражнение може да се усложни, за по-голямо натоварване – в изходна позиция, повдигнете тялото си, след което придърпайте топката към вас с крака, свивайки ги в коленете. Когато сте подпрени на топката само на пръсти, търкулете я обратно, като петите ви не застанат в изходна позиция. Отпуснете тялото. Повторете 10-15 пъти. Упражнение 2. Коремни преси – легнете на земята, като повдигнете краката си върху топката. Сега започнете да правите коремни преси, изнасяйки двете си ръце напред, сякаш се опитвате да докоснете стъпалата си. Дръжте мускулите на корема и седалището стегнати. Придържайте топката с крака. Повторете 10-15 пъти. Друго, по-натоварващ начин да упражните коремните си мускули е – легнете върху топката като я поставите под кръста си. Стъпалата ви са на пода, ръцете са сгънати в лактите и поставени на тила. Така започнете да повдигате тялото си, сякаш правите обикновени коремни преси като балансирате с краката и цялото тяло. Това упражнение натоварва повечето важни мускулни групи, защото ги ангажира в запазването на равновесие върху топката, освен в повдигането на тялото. Упражнение 3. Легнете по гръб на пода. Поставете краката въдху топката. Тя трябва да се позиционира под стъпалата ви. Сега я придърпайте с крака към вас като ги свиете в коленете. Помогнете си с ръце за баланса – те трябва да са до тялото ви и подпрени на пода. Сега се опитайте бавно да повдигнете единият крак и да го поставите върху другия. От това положение започнете да отделяте тялото си от пода, като внимавате да е в права линия, пазейки баланс с ръцете и единия крак. Повторете 10 пъти и сменете краката. Упражнение 4. За него ще ви трябват гирички. Легнете върху топката, като я поставите под гърба си и главата си. Главата задължително трябва да има опора върху топката, в никакъв случай не я оставяйте да виси назад и не напрягайте мускулите на врата си, опитвайки се да я държите във въздуха. Легнали, с гиричките в ръце, започнете да вдигате гиричките, свивайки ръце в лактите като ги смъквате до тялото и ги повдигате нагоре. При това упражнение баланса се пази с краката и цялото тяло, като ръцете се натоварват отделно с гиричките.
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You are noticing that your buttocks are getting flatter and losing their shape? You don’t go out a lot, don’t remember when was the last time you took a walk in the park, rode the bicycle or roller skates? No wonder. Eating junk food made you gain a few pounds, and a lack of physical activity made your muscles smaller, especially those in the abdomen, waist and buttocks. That’s why it’s about time for you to start with the exercises for strengthening and stretching your muscles. If you’re doing these exercises two to three times a week, after two weeks you will start noticing the improvement which will eventually lead to the desired results – tight and sexy buttocks. Body weight exercises The simplest and most effective exercises for tightening and shaping the flat buttocks are different variations of squats, step ups and glute bridges. In first, before you get in shape, do five to seven repetitions of each exercise, and later you should slowly increase the number of reps until you reach the maximum of 25 to 30 repetitions. Make a combination of three different exercises during a workout, to engage more muscle in this region. It would be best if you could do this exercise three to four times a week. Anything more than that can only be a burden for the muscles, but also it can be a burden for you, and you don’t want to lose your motivation. Of course, this does not apply to the cardio-training, which you can do in the remaining days, in order to reach the goals. Squats Doing squats requires a lot of energy, but they are great for all muscle groups in your lower back, and are awesome if you want to lift your buttocks. Instructions: • Stand tall with your feet parallel to each other and hip-width apart. • Fully extend your arms in front of you, parallel to the ground. • Lower the buttocks down, until you get to almost a sitting position, but make sure your knees are right above the tips of your toes. • Your back should be strait all the time. The support should be on the heels. • Slowly stand up, and when you are up, tighten the muscles of the buttocks. • Do the three sets of these exercises with a short pause in between. • Try doing the workout slowly. Squats with a bar Instructions: • Stand tall with your feet parallel to each other and hip-width apart. • Grasp the bar so that the upper part of the hand is facing upwards. • With your knees slightly bent, and your back straight, lift the bar to the chest. • Make sure the elbows are pointing forward, so that the bar would not slide from your chest. • While slowly bending your knees, lower yourself down until your thighs are parallel with the ground. • Return to the starting position and tighten the buttocks and abdominal muscles. • Do three sets, seven reps each. • Note that during the exercise you should not lean forward and do not bend your neck. Sumo squats Instructions: • Stand tall with your feet slightly wider than the hip-width, and your knees and legs pointing outwards. • When performing the exercise, your knees should go over your fingertips, not behind them. • While inhaling, lower the buttocks down as much as you can. • Return to the starting position while exhaling. Bulgarian squats This exercise equally affects both front and back muscles of the leg, and the gluteus. It is recommended for more advanced exercisers. Instructions: • Stand in front of the bench with the bench behind your back. • Place the top of one foot on the bench and bend the knee slightly. • The foot that is on the ground is fully stretched. • Keep the body straight throughout the entire exercise. • Start bending in the hip and knee of the leg you’re standing with and lower down until the knee of the other leg almost touches the ground. • Return to the starting position. • The upper body is straight all the time. Note: Knee and foot of the leg that is on the ground should be facing forward all the time. The upper part of the foot of the other leg is set on the bench the entire time, and the knee is facing forward. You should adjust the height of the bench to your own height (height of the bench should be slightly lower than the height of the knee). Forward lunges This exercise is one of the best exercises for shaping your buttocks. Instructions: • Stand up straight, with your feet next to each other, and with your hands on your hips. • Take a step forward while lowering the knee of your back leg towards the ground. • Make sure that the front leg knee does not exceed the top of the fingers. • Hold this position for a few seconds and then slowly return to the starting position. • In the end, tighten your buttocks muscles strongly. • Do five to seven reps with one leg, then switch and do the same with the other one. Step ups The exercise which, besides the power of your leg muscles, requires a good balance and motor coordination. In this exercise lower leg muscles are very active, just as the muscles of the thigh are. Instructions: • Stand in front of the bench facing the bench. • Step with one foot onto a bench and climb on it while lifting the other knee up. • Slowly lower yourself to the ground. • Repeat the exercise using the other leg. Jumps while stepping up A very challenging exercise that demands strength in your leg muscles, and therefore is not recommended for beginners and the ones who do not have sufficient muscle strength in their legs. Beginners should start with a regular step ups. Instructions: • Stand in the finishing position of step ups. • While in a step up position, jump up and switch legs. • Land to the original position, but now the leg that was behind should now be in front. • Repeat the exercise. Bridge Bridge is one of the best glute exercises that helps you to tighten your buttocks. Instructions: • Lie on your back with your knees bent. • Place your feet hip-width apart and your hands on the body. • Keep your heels firmly resting on the ground. • Lift the hips and the buttocks high in the air, but make sure to keep the chest and the back on the ground. • In the highest position tighten the buttocks muscles and hold it for five seconds. • Then drop down. Variation of this exercise that is much harder to perform is to raise your hands high in the air, or to move your knees back and forth when your buttocks are raised. One legged bridge Instructions: • Lie on the floor, with your arms straight down along the body. • Bend one leg while the other one is still straight and lifted up in the air. • Raise your hips, together with the straight leg. • Your glutes and your abdominal muscles should be tight all the time. • After finishing sets with one leg, do the same with the other one. Back kicks This exercise activates gluteus and back muscles on your thighs. There are many variations of this exercise. Instructions: • Get down on your knees and forearms. Straighten one leg so that only the toes are touching the floor. • Lift the straight leg as high as you can. Then return it to the starting position. • After a couple of repetitions, do the exercise with the other leg. Side-lying leg lifts This exercise is focused on the muscles of the outer thigh, but is also great for the glutes. Instructions: • Lie on your side while leaning on your forearm. • Lift the leg as much as you can (the opposite leg from the hip you are lying on). • Lower the leg and return to the starting position. Fitness ball exercises Fitness ball is a very good ally if you want a nicely shaped body and fine, elegant muscles. Also, exercising with fitness ball is very popular, primarily because it is so much fun. This type of exercising not only activates and strengthens the muscles, but also improves endurance, coordination, flexibility and makes working out funny and relaxing at the same time. Fitness ball is great for reducing back pain, and for improving your posture. Therefore, you should replace the chair with a ball, and use it to sit on it whenever you have a chance. This will keep your body posture straight, and you will unconsciously use your core muscles and the muscles of your thighs and glutes to support yourself. To experience the benefits of exercising with fitness ball, we suggest a couple of exercises to activate the different muscle groups and see its effects on your body. Pulling the fitness ball A great exercise for the thigh muscles and the gluteus, but also for the lower back muscles and the abdominal muscles. Instructions: • Lie on your back, lift your legs straight up and place the heels on the fitness ball. • Lift the hips as high as you can, and pull the ball towards yourself, bending your knees. • Straighten your legs and lower the hips to the starting position while pushing the ball away. Note: Take a slight break between raising your hips and pulling the ball, as well as pushing the ball away. Lifting your hips – straight legs Instructions: • Lie on the floor, keep your hands next to your body, straighten the legs and put your heels on the ball. • Tighten the body and lift your hips off the floor. • Focus in order to maintain stability in the body. • The ball will “try” to slip away, but do not let it. • Then slowly lower your hips to the floor. Lifting your hips – bent legs Instructions: • Lie down on the floor and bend your legs so that your knees are above your hips, put your feet on the ball. • In this exercise, you should be lifting your hips, and make sure that the ball stays in place. • Tighten the muscles of your legs and stomach and lift your hips as high as you can. • Return to the starting position. Lying on fitness ball Exercise 1 – instructions: • Lie on the ball on your stomach and lean forward so that you are supporting yourself with your hands. • Lift your legs up and down in the air. Exercise 2 – instructions: • Get in the same position as in the previous exercise. • Scroll down a little bit towards the floor, spread your legs and do a circular movements inwards, with your legs. Exercise 3 – instructions: • Get in the same position as in the previous exercise. • Do everything as in the previous exercise, just this time make a circular movements outwards. Exercise 4 – instructions: • Lie over the ball so that your central part of the body (abdomen and pelvis) is on the ball. Support yourself with your hands. • Alternately lift one, and then the other leg. This way you activate muscles of your glutes and thighs. Exercise 5 – instructions: • While in the same position as in the previous exercise, bend one leg in the knee, and support yourself with the other one. • Start lifting your bent leg. • After finishing the set with one leg, switch legs and repeat the exercise with the other one. • When you finish doing sets with the other leg as well, support yourself only with your palms, bend both legs and lift them at the same time. This exercise is great for tightening of the muscles of your buttocks and thighs. Lifting legs to the side Instructions: • Get on your knees to the left of the fitness ball and lean on the ball with your right hand elbow. • Straighten the left leg and raise it up and down to the side 10 times. • Once you have completed 10 raises, lift the leg in the air and “pulsate” with it for 10 seconds. • Repeat this exercise using your right leg. Leaning on the wall Instructions: • For this exercise, find a smooth wall. Put the fitness ball between the wall and your lower back. • Slowly lower yourself into a squat position, with your feet apart a little bit, and move the ball along the spine up to the neck. • Repeat 10 times.