Isolated exercises on the buttocks for girls in the gym and at home

Everyone who seriously does sports knows that all possible exercises are divided into basic and isolated. First you need to understand what the difference is between these concepts.

Basic exercises

From the title it is clear that such exercises are the basis, the basis of any training. They involve all the muscles of the human body, so they require a lot of energy and energy from the athlete. If a person has set himself the goal to increase the mass or increase endurance, the basic exercises are the ones with which to begin. For example, squats with a barbell - the most common basic exercise, which involves knee, hip joints, gluteal muscles.

Isolated Exercises

If the base is needed in order to build up, pump up muscles, then isolated exercises will strengthen them, make the body embossed. Obviously, some specific zone is being worked on, for example, isolated exercises on the buttocks or biceps, etc. It is important to understand that even if you want to work out one zone, training can not be based on a single kind of exercise. Any competent coach will say that it is advisable to combine basic and isolated exercises. Usually the calculation is as follows: for every 2 basic - 1 isolated.

How are the gluteal muscles?

Any girl dreams of having a beautiful body. Many go to gyms with the main goal - to pump up the buttocks. Undoubtedly, beautiful buttocks always look attractive, but it so happens that it will not work out quickly. Unfortunately, in women, unlike men, this muscle is more difficult to adjust. Therefore, it is necessary to try hard.

First you need to understand how the buttocks are arranged. There is a large, medium and small gluteus muscles, and also pear-shaped. With constant physical activity, the tone can be restored quickly. But that's only the big buttock muscle responsible for the volume. That is why it is specifically designed to isolate exercises for the buttocks for girls.

There are a number of really effective exercises. It is noteworthy that you can study at home and in the gym. Isolated exercises on the buttocks, like any other, should be performed, gradually increasing the load, leaving time for rest between approaches.

Isolation exercises on the buttocks at home

Do not always have the opportunity to go to the gym. Someone there just do not like to do it, for someone expensive and very far from home. In any case, at home to make beautiful buttocks too it is possible. Consider the most famous and effective exercises.

Makhi feet

The exercise is very simple, everyone knows it. Perform it can be at any support or without it (with good coordination). The back should be even, legs are not bent. When the foot is swung to the side, it is necessary to pull the sock and at the same time try to strain the buttocks. At first, mahi can be low, not scary. The main thing, gradually try to increase the amplitude. Do exercises need to be very active, about 15-20 mahov each leg.

One of the variants of performing swords with legs is a pendulum. The principle is exactly the same, only the legs should go not to the side, but back. In addition to the buttocks, the muscles of the back and neck will also be involved here. Behind them, by the way, you need to closely monitor, not bending, not leading away. Exercise can be complicated by trying to hold your foot in the raised state for a few seconds, and then return to its original position.

Squats

If we consider the basic isolation exercises for the buttocks, squats are perhaps the most popular. There are several of them. Let's talk first about incomplete sit-ups. You can do them with any weighting (with dumbbells, with bottles filled with water, or, for example, with a small child in his arms, as an option for young mothers). The legs are placed on the width of the shoulders, squat is done, and as soon as the pelvis descends to the level of the knees, we rise back. When performing an exercise, you can raise your hands or keep them in front of you. Optimum, do 15 sit-ups per approach.

Full squats are performed almost the same way, only the legs are wider, the knees look in different directions, and not against each other, and the squat is deeper. The body is slightly tilted forward. Imagine that there is an imaginary chair on the back, on which you need to sit down. Buttocks maximally laid back. It's great if sitting down, you will be able to stay in this position for a few seconds.

Squats-pleie performed very similarly, only the legs are set even wider, the socks are bred in different directions. We lower the ass to the level of the knees, fix ourselves in this position and slowly rise. Such isolated exercises on the buttocks are very effective with dumbbells.

Alternate attacks

A great exercise for working out the large gluteus muscle. A wide step forward is made with squat, then return. You can also make a step back, changing legs alternately. There is another type of attack - Bulgarian. One leg, which will be from the rear, is placed on a special platform (at home, you can also come up with an analog) and a squat is done.

Gluteal bridge

Effective and very simple exercise. You need to lie on your back, stretch your arms along the trunk, bend your knees and raise your pelvis and lower back as much as possible. At the same time, it is necessary to strain the muscles of the buttocks as much as possible (you should feel the pain from tension). Then return to the starting position. Repeat preferably 10-15 times. It is very important when doing the bridge not to take your shoulders off the floor! If the exercise seems easy, you can put a dumbbell on the lower abdomen.

Classes in the gym

Isolated exercises on the buttocks in the gym will make it possible to achieve the desired forms much faster. Classes on the simulators contribute to better muscle training. Let's start with the same sit-ups. Only here in the hall they can be performed with a bar, adjust and increase gradually the weight. Effective attacks with a barbell on the shoulders. Considered Bulgarian attacks can be performed using a special step platform, and mahi - on a special simulator with weighting for the legs.

Breeding and mixing legs

Spreading his legs, the emphasis is on the work of the middle gluteus muscle. The effect is more rounded. Exercises are performed while sitting on the simulator. The back is straight, and all movement with the feet is made at the expense of the hips.

Press lying on the platform of Gakka

If the performance is wrong or too zealous, your back may hurt, so be careful! In the position of reclining, having chosen the necessary load, it is produced by pressing the feet. You can do it one by one, so it will be more effective.

Bend and unbend legs

Lying on my stomach and holding on to special handrails, I raise my legs on the inspiration, we lower them on exhalation. The muscles of the buttocks are in constant tension.

These are the most basic isolating exercises on the buttocks in the gym. Performing them in combination with the basic ones, you can achieve the desired results. However, do not forget that the shape of the buttocks is determined by genetics, and completely can not be changed. But regularly performing a set of exercises presented, it is still possible to correct the shape.

Isolated exercises on the buttocks will suit both women and men. But if a strong sex can pay them just as much attention as the base sex, girls can not afford this. The basis of any female training is a complex in which the basic exercises still prevail.