What are the best exercises of the buttocks?
The best buttocks practice tones and strengthen the muscles of the butt, resulting in a stronger look. In the privacy of the house can be done some butt exercises such as squats, champion and hip extension. Hiking, running, walking and cycling also provides good buttocks when they are carried out with sufficient intensity. The most basic squat is usually done with legs, hip width apart. In the squat, the knees bend, but do not apply more forward than the toes. The muscles of the buttocks are extended back and the upper body is maintained as pleasant as possible. For more strenuous buttock training, the weight of the hands can be held when performing this exercise. Climbing staircases can be performed in the home or gym using step aerobic exercise. The steps found outdoors or in tall buildings are anotje option. The climbing key is enough repetitions to be included, and the steps are high enough to allow the knees to bend 90 degrees. Higher steps provide more strenuous exercises. With an anteriorIt is on the floor, head towards the floor and one knee on the ground, the other knee rises towards the ceiling in small movements. The ankle weight can be added to amplify the effects.
For all these buttocks, repetition is important. Squats can be done in sets of three, with 15 reps in each set. Step climbing should be performed for at least 20 minutes. To expand the hip, the best results will bring several sets of 12 to 15 reps on each side of the body.
Many outdoor fitness activities in carrying out on a slope needed to be good buttocks. Walking, hiking and cycling uphill is not the buttocks. The effect is reinforced during transport. For example, walking or hiking in the transport of a bottle, backpack or weight will use more muscle strength and increase the overall strength of the body.
butt exercises strengthen and tint glutes. It is important to make these muscles NATAhova regularly, because tightness in this area of the body can lead to back pain. Before one, the buttocks, stretching calves, hamstrings, quads and glutes will help prevent injury and contribute to more efficient training.