All kind day or evening, or morning. I don’t know in what time zone you are, dear readers, but I am glad to welcome you on the blog. You know, today’s subject will be rather interesting to girls, but also guys it, I think, won’t leave indifferent. Anyway the subject including the monthly program of occupations is free, and it sounds as follows: “Squats for buttocks, the program for a month”.
The beautiful bottom – the main attribute of any girl respecting herself, but also for guys this “well-groomed” part of a body won’t be superfluous. Therefore the exercises given in a complex below will suit both floors.
So it has turned out that squats are nearly only effective exercise on study of big gluteuses. Yes, there are also other exercises connected with a bottom rating, but their efficiency considerably concedes to old kind squats.
Besides these squats can be improved: to carry out with a weight in hands, on shoulders, with different statement of feet on a floor, placing emphasis on concrete (small buttock, for example, or big buttock) muscles.
Features of the program of trainings
This program special the fact that in its basis usual squats are put, but modified by means of additional movements or burdenings for bigger efficiency.
If you, for example, the beginning athlete, then before starting the beginning of classes in the program, allocate several days for the minimum preparation for more difficult exercises.
For this purpose you need to use usual, all clear exercises which all of us, I hope, carried out at physical education classes at school. Namely: usual squats, squats with broad statement of legs, squats with narrow statement of legs, attacks on the place, attacks in the movement, jumps up about places, jumps on a jump rope.
I will repeat, give to these exercises several days for basic preparation for the program. Carry out them on 3–4 approaches, in each of which on several tens of repetitions. Jumps on a jump rope about 5-7 minutes.
Still this program special the fact that in the majority it uses general exercises, and it means that not only buttocks, but also and muscles of legs will shake. They work as if in common. Beautiful, harmonious and beefy legs wanted? Please, here to you all and at once – both legs, and a bottom, and attention of an opposite sex. But the set of exercises bears in itself as well additional exercises – isolating.
The monthly program of trainings on gluteuses
The program though is calculated on a month, but it can be applied much longer if gradually to increase loadings. Month, it as starting point: in four weeks you have to notice result and whether stop on it is depends on you.
As one more amendment to the program serves that rest is necessary for muscles for full-fledged result. It has to last not less than 48 hours or two days. Therefore if you have worked on Monday, don’t resort to a training of buttocks before Wednesday. You can do longer break, without forgetting to pay a little attention and an upper body.
- Warm-up plus 10–15 normal squats.
- Squats with the rod (a signature stamp of the rod empty): 4 approaches on 12 repetitions (further 4 on 12).
- Squats in Smith’s trainer forward the exposed feet (feet it is a little ahead and together, a body as if under an inclination): 3 on 12.
- From dumbbells in a wide stand (a dumbbell about 5-7 kilograms, are retained between legs, legs it is wide, socks separately): 3 on 12.
- Standing jumps up (to jump out as it is possible above): 2 on 10.
- Squats with a bar (on a bar about 50% of the maximum weight): 4 on 3–4 times.
- Jumping from squat up: 4 to 12.
- Press legs in a hook to the car (platform weight about 30% of a maximum): 4 till 10-12. Bendings of legs in the exercise machine: 3 till 8-10.
- Warm up.
- Squats in the Smith simulator (narrow rack, weight 15-25 kg): 2 to 15.
- In the Smith simulator (the average rack, the weight is the same): 2 to 15.
- In the Smith simulator (a wide rack, the weight is the same): 2 to 15.
- In Smith’s simulator (narrow stance, legs forward, bar empty): 2 to 15.
- Warm up.
- Squats with dumbbells (weight of each 5-7 kilos): 4 to 12.
- Jumping out of the squat with a roll on the back (jumped out, crouched, rolled onto the back, and all in reverse order): 3 to 10-12.
- Dumbbells with dumbbells (weight of each up to 5 kg): 3 to 8-10 per foot.
- Leg extension in the simulator: 2 to 10-12.
- Warm up.
- Usual sit-ups: 4 to 20-25.
- On one leg (you can from a hill, you can hold on to something): 2 to 6-8 on each leg.
- Side drops or squats from foot to foot: 3 to 10.
- Jumping on the rope: 10 minutes.
- Warm up.
- Squats with a barbell (empty neck): 4 to 12-15.
- Negative sit-ups (quickly climb, preferably with the help of a partner, slowly lower yourself): 3 to 12.
- With dumbbells (wide rack): 4 to 10.
- Ordinary: 2 to 20.
See also: We swing bottom at home correctly
After the end of the program, the days need to be repeated anew, but already increasing the load a little – the number of sets, repetitions or weight of the weighting agents. Although most of the exercises are suitable for performing in the gym, you can still take something for class at home. After all, not all have at their disposal a home gym.
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