The fundamental movement for developing the entire lower half of the body is the classic barbell squat. But for many gym goers this exercise is contraindicated due to back or joint problems. Let’s figure out what to replace it with and whether it’s even possible to pump up big legs without it.
In this topic we will look at:
Each of the exercises can pump up a specific muscle group, or all muscle groups in general. Personally, I stick to a couple of exercises that maintain the overall shape of my leg muscles, and some of them can even add mass.
To enhance the effect, you can add additional weight to your workout.
How deep should you squat?
Stopping flexion is, as you remember, one of the controversial issues.
Let's say goodbye to the myth about the dangers of full squats. A healthy person who has no contraindications in the hips, knees or spine is able to withstand this exercise without harming himself. You can squat a quarter, a half, or a full depth with ease, as Powers and Salem proved in 2002. The research results are published in J Orthop Sports Phys Ther (32nd issue) on pages 141-148. The only issue to consider is the vertical external load. We are talking about axial pressure and the position of the pelvis. Pressure on the spinal discs occurs in athletes who lift weights three times their own. But the pelvis at certain angles of inclination makes the spine round, which is also not good. Therefore, the limits of flexion are selected by the coach individually, taking into account the physical capabilities of the athlete.
1Farmer's walk
Mega cool exercise for developing muscles of absolutely the whole body. Mainly absolutely all leg muscles are involved, since they bear the entire body weight + additional weight that you can carry.
You can also, instead of carrying extra weight in your hands, put it in a backpack (as tourists carry). This way you will free up your hands, but will increase the load on your upper back and shoulders. More weight and go?
According to one version, the “farmer's walk” was invented in Ancient Greece, when young athletes lifted a steer and walked. So, over time, the bull grew, and the strength indicators of the athletes grew along with it.
Why are squats so beneficial?
Every girl likes a nice butt; in order to make it look like that, there are three factors on which firmness depends: the pelvis and the butt. Nothing can be done about the first factor, but the size of the bones does not particularly affect the elasticity of the “butt”. Only muscles play a role in the formation of elasticity.
- Don't forget that barbell squats - on your shoulders, chest and overhead - will pump up your legs well.
In order to achieve success during training, persistence is necessary. If you have a little fat on your butt, buttock exercises can help you get rid of excess weight. Correct squats for the buttocks will be a great opportunity to pump up your butt easily and quickly. When they are not properly shaped, they have no femininity. To do this, you need:
- Perform all squats on time, while working most of the muscles;
- At the same time, the force acts on the joints: knee, hip and ankle;
- During training, a load is applied to the tendons, which improves their condition;
- The formation of a healthy heart rhythm begins with the help of a load on the heart.
Squats will help pump up not only your buttocks and legs, they will improve your level of health, and you won’t need to visit the gym.
6 "Bridge" lying down
Do you remember the bridge exercise from school? In case you forgot, this is when you lie on your back and then lift yourself up onto your arms and legs. And are you standing?
A lying bridge is when you lift your body only with your legs, using exclusively the gluteal, thigh and calf muscles. To enhance the effect, you can do the exercises not on the floor, but with your feet on a small platform.
How to pump up your butt without squats? Exercises for the buttocks, advice from a fitness trainer, video
This weekend, “Championship” continues to share short video training sessions with subscribers on Instagram. the World Class fitness center network
show a variety of exercises for home and gym. Follow the updates in the current “Be Fit”, save useful posts and exercise regularly to achieve your goal!
Today we will look at a butt workout that you can do at home. To work this area, they most often resort to squats. This exercise is extremely effective, but some amateur athletes try to avoid it. Together with the supervisor of the World Class Triumph gym Olga Andrianova
Let's figure out why this happens and how to replace the unloved squat.
Photo: istockphoto.com
Why do some fitness fans don't like squats?
Squats are a basic exercise, and most often they are not used due to the active work of the front surface of the thigh, which increases its volume. However, it is impossible to locally pump up only the buttocks - they cannot work separately from the back of the thigh and the stabilizer of the front. The legs are included in the process in any case, so it is important not to be afraid that they will “grow” and learn to feel the gluteal muscle.
It also all depends on the technique of movement. The areas most prone to injury in squats are the lower back and knees. If performed incorrectly, they most often take the entire load upon themselves, which leads to complications.
What happens if you do 100 squats every day?
A video experiment that blew up Swedish YouTube.
Exercises that will pump up your buttocks without squatting
Luckily, if you don't like squats either, finding an alternative isn't that hard. There are several exercises that work the buttocks just as effectively. To complete them, you will need minimal equipment: a sports mat, dumbbells or water bottles, a towel or pillow.
Perform each exercise 20 times in 5 approaches. Rest between sets is 30 seconds.
Back lunges with dumbbells or bottles
Initial position:
standing, back straight, arms down and holding dumbbells or water bottles.
Take a step back with one leg and drop to one knee. The second leg remains in place and always acts as a support - do not remove or relax it. Slowly return to the starting position. Don't push off with your back foot.
Remember that the backward movement begins at the hip joint. The pelvis goes diagonally back, the body leans slightly forward, the back remains straight. The lower back and abs are always tense. The shoulders are directed down and back, they are in projection on the front arch of the foot.
Very important
so that when bending both legs, the angle at the knee joint is 90 degrees.
Deadlift with dumbbells or bottles
Initial position:
standing, support on the heels and the outer edge of the foot. Feet are hip-width apart or slightly narrower. The back is straight, arms are lowered and holding dumbbells or water bottles.
Smoothly move your pelvis back and tilt your body forward. Feel the stretch in your hamstrings and gluteal muscles. Then tighten it tightly and return to the starting position.
Do not round or arch your back as you move down. The shoulders are always lowered and located exactly above the feet, the lower back is fixed. Throughout the entire exercise, the position of the body does not change. When the pelvis is pulled back, the legs may bend a little, but not much - this is not a squat.
How to avoid injuries in the gym?
The trainer talks about the main causes of damage and exercises that are best avoided.
Gluteal Bridge
Initial position:
lying down, legs bent at the knees and resting on the floor at a distance of about two feet from the buttocks, arms along the body. The feet are slightly wider than the pelvis, the knees do not fall inward.
Raise your pelvis up to a straight line with your shoulders, resting on your heels and shoulders. Squeeze your buttocks at the top and then gradually lower to the floor. During all movements, maintain a straight back position and keep your shoulder blades down.
Single leg glute bridge
Initial position:
lying down, one leg is bent at the knee and rests the heel on the floor, the second is extended forward and upward. A towel is clutched between his knees.
Raise your pelvis up to a straight line with your shoulders, resting on one heel and shoulders. Squeeze your buttocks at the top, then lower to the floor. The body rises upward only by pushing with the pelvis. The position of the hips and lower back does not change throughout the entire exercise. The shoulder blades are pulled down and back.
As you move your pelvis up, pull your stomach in strongly to keep your back straight. There should be no bends in the body line.
Hip abduction
Initial position:
emphasis on the forearms and knee. It is located exactly under the hip joint, and the elbows are located under the shoulder joints.
Push your hip back, as if pushing your heel up against the ceiling, until it continues in the straight line of your body. The knee joint remains bent at a right angle. Lower your leg back, bending your knee towards you and not touching the floor.
The main thing that needs to be fixed is the lower back. There should be no upward or downward movement in it. The abs hold your back tightly. The straight line from the back of the head to the hip joint does not change.
Qualitative approach: 5 exercises that will teach you to do push-ups correctly
A universal workout for beginners and those who want to further hone their technique.
Arc abduction of the hip
Initial position:
emphasis on the forearms and knee. It is located exactly under the hip joint, and the elbows are located under the shoulder joints. The second leg is straightened and slightly moved to the side.
The arcuate hip abduction is a more complicated version of the previous exercise. Lift your straight leg off the floor and make an arcing movement with it, as if drawing a semicircle in the air. Touch the floor on the opposite side with your toe.
There should be no arching in the lower back during the arc. The body is fixed, the shoulders are pulled down and back, and the abs are tense. The leg is always straight, the heel reaches towards the ceiling. The load is evenly distributed between three support points.
17Cycling
Most people underestimate the bicycle, but have you ever seen a cyclist with undeveloped legs??? In addition to this, the endurance of absolutely all muscles of the body and the overall endurance of the body improves. Don't believe me? Set yourself the task of driving at least 25 km, and you will notice how within a couple of hours your body will get tired, and after a couple of days you will feel soreness in your entire body.
It will be interesting: how to get rid of muscle soreness.
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Simple squat technique
Every beginner asks the question: how to do squats for the buttocks? The most basic rule is to do everything according to the instructions without violating safety rules. Otherwise, to pump up your buttocks, you may get injured and only make your health worse. This is suitable for twenty-year-old girls who have never devoted enough time to sports.
Simple squat technique
If you fall into this category of people, it means that your muscles and joints will not be very happy with heavy loads. In this case, you need to go to the gym for a week to improve your physical health and give it incentive to work. Only after this can you continue exercising at home and gradually increase the level of stress.
The second factor is how to do squats for the buttocks for girls if you only have a week left. It is often heard on forums, because many are looking for how to round their butt in a minimum number of days. This exercise will give you the opportunity to quickly pump up your buttocks. Results can only be achieved when you work hard in training, and then you can increase muscle mass. You can pump up your buttocks within two months, but to achieve better shape and definition, it is better to work longer. During this time, your “butt” will be able to acquire the desired elasticity.
