A set of exercises for men to work out the gluteal muscles

Many workouts are aimed at shaping the toned, sculpted buttocks. To do this, you need to do your workouts regularly. In most cases, a good result can be obtained after a month.

Training principles for working out the glutes

Before considering the basic rules of training, you need to consider what functions the gluteus muscle performs.

She is responsible for several critical points:

1. Fixation of the hip joint.
2. Ensuring a straight torso position.
3. Make it possible to form an attractive upright gait.
4. Hip abduction and rotation.

Many people train also because beautiful buttocks attract attention. Squats are not enough to give this muscle group an attractive look; it requires a whole set of exercises.

Warming up before exercise

Only the correct warming up of the muscles can avoid various injuries and problems. Moreover, it is aimed not only at the group in question, but the whole organism as a whole.

The benefits of a warm-up before workout include the following:

1. Warming up muscles and ligaments causes increased elasticity and reduces the occurrence of injuries.
2. The heated tissue shrinks and relaxes better, which means it is possible to achieve a better result.
3. Warm-up will optimize the work of the cardiovascular system. Due to this, the load on the heart is reduced when a high load is applied.
4. Saturation of muscle tissue with oxygen allows you to achieve the best result. Blood circulation leads to the fact that endurance is significantly increased at the time of the main part of the workout.
5. Warming up creates additional hormones.
6. Exercise leads to serious stress on the body. A high-quality warm-up prepares him for the main load.
7. Light exercise can speed up metabolic processes.

There are several different exercises that allow you to stretch the body before direct loading.

They are as follows:

• Leaning forward from a standing position. Starting position: feet shoulder-width apart, after which the arms are raised above the head. At the time of the tilt, you need to touch the floor. Knees slightly bent.
• Raising the knees from a standing position. Starting position: you need to stand up straight, feet are placed together. The back at the time of the exercise should be straight, the legs alternately rise and press against the body.
• The cardio unit provides for running on the spot for 3 minutes. This exercise will warm up the buttocks, preparing them for further exercise.

Each athlete chooses his own program. However, the type of warm-up performed depends on where they are held.

Exercises for the buttocks for men at home

There are quite a few different exercises that can be done at home.

They are characterized by the following features:

• Designed for light load.
• Special sports equipment can be used.

At home, you can make your buttocks look more attractive. Beginners can start with simple exercises that will prepare the muscle tissue for more stress.

Dumbbell Squats

The basic exercise is squats. For beginners, it seems simple, but not many do it correctly. It is possible to significantly increase the effectiveness of the training sessions by increasing the load with dumbbells.

The recommendations are as follows:

1. It is important to take the correct starting position. To do this, the legs are shoulder-width apart, the heels must be pressed.
2. Dumbbells are positioned so that they do not interfere with squats.
3. The number of squats varies from 8 to 10 repetitions. The recommended number of sets is 5.

This exercise is considered the most effective. The load should be increased periodically, as this will significantly reduce the likelihood of injury.

Reversed Squats

The gluteus maximus can be accentuated by placing the feet in an extended position.

The guidelines for the exercise are as follows:

• Starting position standing, legs are wider than shoulders. The peculiarity lies in the fact that the socks unfold relative to each other at right angles. You can increase body stability by placing your hands on the belt.
• At the time of the squat, the back should be straight, while the heels should not come off the base. Hands are kept on the belt.

A similar exercise targets a different muscle group to work out the glutes.

Lunges

Another common exercise that almost everyone has in their arsenal is lunges. Moreover, they can be performed simply or with weight.

The recommendations are as follows:

1. Starting position of the legs together, the feet are brought together.
2. The lunge is done with only one foot, the other remains in its original position.
3. The torso should be straight, as the slope becomes the cause of an incorrect redistribution of the load.

After the lunge, the body returns to its original state and the action is repeated with the other leg.

Good Morning Exercise

This exercise will only be effective if the bar is used as a weight.

The technique for its implementation is as follows:

1. The legs are shoulder-width apart, the bar is placed on the bottom of the trapezoid.
2. The back should be straight, the chest straightened and the muscles kept in tension.
3. When inhaling, you need to gently bend forward, the pelvis is retracted. At the time of the exercise, you do not need to strain your back muscles.

Several repetitions and sets will allow you to achieve the desired result. At the time of the bend, the legs can be straight or slightly bent.

Deadlift

Many people use the deadlift as a basic exercise.

The exercise is done as follows:

1. Starting position: feet shoulder-width apart, the projectile is in front.
2. At the time the dumbbells are in the hands, the shoulder blades are brought together, the buttocks are pulled back.
3. The tilt is performed until the moment there is a feeling that the muscles are well stretched.

The recommended number of repetitions in the deadlift is at least 10, sets of at least 5.

Gluteal bridge

The exercise in question is performed to give strength to the gluteal muscles. Its inclusion in training sets will allow you to reveal more opportunities for yourself.

The glute bridge with its own weight is performed as follows:

• Upper back rests on furniture, feet shoulder-width apart, knees slightly bent. The back should be in a neutral position.
• Raising the pelvis is carried out by transferring the support to the heels. You need to stop at the moment when the bridge is formed.

The gluteal bridge is simple in design; no special equipment is required to complete it.

Swing your legs back

Almost all workouts involve the inclusion of leg kicks.

Features are in the following points:

1. Requires a stand that acts as a support.
2. The legs are placed shoulder-width apart, after which the abduction is carried out. Ideally, the leg should be parallel to the floor.

The effectiveness of this exercise can be significantly increased by using a special simulator.

There are a large number of different training programs that can be chosen depending on physical fitness and some other points. Applications that allow you to monitor the regime are very popular.

Watch the video: Top 10 Exercises for Strong u0026 Powerful GLUTES (December 2024).