Your glutes can do more for you than keep the pants in place. Strong glutes allow run faster, jump higher, throw further and dominate the dead weight (Deadlift). In other words, stronger buttocks improve performance sports.
The muscles of the gluteal region play an important functional role in body posture, keeping our body upright when we walk; and are responsible for extension, abduction and rotation of the hip. Although many do not know, have weak glutes may be the reason that recurring pain in the lower back and hips or their knee problems . When the muscles of the buttocks go on vacation, its function has to be compensated by other parts of the body and the back, hips and knees end up doing the work that is not for them. So train your glutes to avoid a lazy ass and all the problems associated with it, especially if raisins all day sitting.
Weight training exercises with bar
The exercises that follow will help you strengthen your glutes and improve your appearance. You can start by using only the weight of your body and then go to the bar.
* Bridge:
Starting position : Lie on your back, place the bar on top of the hips (you can use a bus protection for comfort) and bending your knees.
1. Hold the bar, lean on the heels and raise your hips.
2. Contract the glutes and maintain the position for a few seconds.
3. With contracted glutes, low slowly the body.
* Lift the hips (hip thrust)
Starting position : Sit on the floor in front of a bank, with the bar on top of the legs (you can use a bus protection for comfort).
1. Scroll the bar to the hips and sit back on the bench, so that it is aligned below your shoulder blades.
2. Slowly raises the hips and ends the movement with the contraction of the glutes. Maintain a straight back, so that the trunk is parallel to the ground, with the fully extended hips and shins vertical.
3. With contracted glutes, low slowly the body.
* Full Squat
Start position : Place a barbell on the shoulders and position yourself with your feet shoulder width apart and slightly turned out.
1- Lower the body slowly, bending your knees and sitting back with your hips. Continues until the back of the thighs get the twins. Keeps your head up and your back straight during the movement.
2- Raises the body and propping his feet on the ground, while esticas legs and stretch the hip to get back to the starting position.
* Squat Bulgarian:
Starting position : Stand in front of a bank, with a wall in the shoulders, extending one leg back and place the top of the foot on the bench.
1. Fold the front knee and squat until the back knee almost touches the ground.
2. Stretching the front leg and back to the starting position. Repeat.
3. Repeat the exercise with the other leg.
* Lunge:
Starting position : Stand with a bar on the shoulders.
1. Gives a step forward, the first supporting the heel. Bending the front knee and lower the body until the back knee almost touches the ground. Your front knee should not exceed the toes.
2. Pushes to the front of the heel to ergueres the body.
3. Takes a step forward with the back leg and repeat the previous movements.
Note: The wider the step, the greater the strain on the buttocks. A shorter step tends to focus on the quadriceps more.
* Deadweight Romanian:
Starting position : Grasp the bar with your hands facing inward (pronated grip) and a little farther apart than shoulder width. Get up and slightly bend your knees, keeping the vertical shins, hips back and right trunk.
1. Keeping the arms straight and your back straight, raises the bar with the push hips forward.
2. Once the entire body is in a vertical position, pushing the lower bar back and hips bending the knees slightly.
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