To pump up your gluteal muscles, you don’t need to do squats and other exercises every day. On the contrary, training too often harms your muscles.
How often should you do glute exercises?
It is enough to pay attention to the gluteal muscles two, maximum three times a week, According to her, this schedule allows this muscle group to recover. In case of overtraining, catabolism can occur, that is, muscle destruction, so it is important to take breaks between classes of 1-2 days, the trainer warned.
also does not recommend doing exercises only for the buttocks, as this leads to body imbalance. “If our buttocks are tightened, but the rest is out of shape, then, of course, it looks ugly,” the specialist expressed her opinion.
What exercises are best to choose to pump up the buttocks?
The trainer named five exercises for effectively pumping up the gluteal muscles: gluteal bridge, lunges, steps, swings from a lying position, lying bent leg raises (for greater effect, you can use fitness bands). According to , they will help not only pump up the buttocks, but also lift them, which will provide a beautiful transition to the posterior biceps of the thigh. Also, these exercises allow you to pump your buttocks in isolation, without involving other muscle groups, such as squats. According to the fitness trainer, they also help pump up the gluteal muscles, but most of the load goes to the legs and quadriceps.
The specialist recommends alternating different programs so that muscle groups do not have time to adapt to certain exercises. According to , it is better to exercise in the first half of the day, as muscle responsiveness is higher during this period.
What, besides training, is important for pumping up the buttocks?
It is also important to pay attention to nutrition. Since the buttocks include large muscle groups with long fibers, they need building material, i.e. protein. The trainer advises eating about an hour and a half before training, including proteins and slow carbohydrates in your meals. For example, it could be buckwheat with stewed breast: the cereal will fill you with energy, and the breast will fill you with protein.
read also: Abdominal diastasis and sport, what to do?
