How to pump up a man’s buttocks: top exercises for the buttocks

Training program for girls with an emphasis on legs and buttocks

The main goal of athletic girls is beautiful slender legs and elastic buttocks. It is for these purposes that we have compiled a training program for the gym, which includes more exercises for the muscles of the legs and buttocks.

The program includes both basic and isolation exercises. This training plan is suitable for both girls who want to lose weight in their legs and those who want to build muscle mass. All this is possible if you follow the nutritional recommendations.

How often to train?

The training program is designed for 3 days of training in the gym per week. At the first training session, when we have the most strength (after the weekend), we do basic exercises for the legs and buttocks. They put a serious strain not only on the legs, but on the whole body.

Light isolation exercises (use only one muscle group) - at the end of the week. The program contains more lower body exercises, so we removed most of the upper body isolation exercises (arms). But don't worry about it. Your arms will get plenty of exercise while training your back.

Yes, you can simply add one extra day on your legs to your regular split training program. But many girls don't have time for this. Plus – rest and recovery after training. Not only the muscles, but also the nervous system also needs sleep and rest.

How long to follow the training program and when should I expect results?

You can train as long as you make progress. General recommendations: Change your training plan, exercises and intensity every 4-6 months. Don't focus on one muscle group for too long. Try a plan that works all muscle groups in each workout, or a classic split.

Don't expect to achieve perfection in just a month. In four weeks you will see changes in the mirror, and after another four weeks others will notice them. Weigh yourself and measure your body volume with a measuring tape. Not only the chest-waist-hips, but also the stomach and thigh in the thickest place.

Take comparison photos in a swimsuit. You need a good photo for your “before and after” collage on Instagram! At the very beginning of the menstrual cycle, girls may experience swelling of about 1 kg, which disappears after the end of menstruation.

Take this into account and don’t be discouraged if the weight is “stagnant” these days.

Is it possible to lose weight and build muscle at the same time?

For beginners, you can burn fat and gain some muscle at the same time. But this does not work for those girls who have already been training for a year in a row or longer. In this case, lose weight first (if necessary), and then train and eat to build muscle mass.

How to lose weight in your legs?

If you want to lose weight in your legs, don’t look for magical weight loss exercises in this area. Local fat burning does not exist and it is almost impossible to influence where the fat will go first when losing weight. But leg exercises stimulate blood circulation in this area. As a result, fat from the legs and buttocks is burned a little better (subject to a calorie deficit diet).

How to enlarge your buttocks?

Do you want to increase your gluteal muscles? First of all, watch your diet. Whether you are losing weight or not, be sure to consume the right amount of protein, otherwise your muscles will not have enough material for growth.

On the contrary, you will lose them along with fat. If there is no excess fat, then eat with excess calories and do no more than 12 repetitions in each exercise.

Those losing weight need less carbohydrates and fats in their diet, but enough protein.

Do you need a diet?

You don’t need to be on a diet, in the sense that Lisa magazine understands it. But proper nutrition is 90% of success, especially for girls. No matter how much time you spend on training, without a proper diet, all efforts are in vain - you will not be able to lose weight or build muscle.

If the main goal is weight loss, then eat with a calorie deficit, train intensely (12-15 repetitions per set, 40-60 seconds rest).

For muscle growth, eat with a surplus of calories (for girls this is about 200-300 in addition to calories for maintaining weight), do no more than 12 repetitions per set and rest for 60-90 seconds (i.e. you will use the weight of the weight with which You won’t be able to do the exercise more than 12 times).

Warm-up and stretching

Be sure to warm up before starting your workout (running on the treadmill for 10-15 minutes, exercises with your own weight).

It is better to do the stretching at the end, when the muscles are already warmed up.

For maximum weight loss, you can also run on the treadmill for 20-30 minutes after your main workout.

Training program for girls with an emphasis on legs and buttocks: Excel spreadsheet.

Recommendations from experts

Before starting a workout, you should thoroughly warm up your muscles, for which cardio exercise is excellent. But by starting exercises right away, there is a risk of straining ligaments or harming joints, which will subsequently force you to take a break from exercise for a month or more.

When performing such exercises, you should pay attention to the technique, which should not deteriorate at the end of the workout. Often, if you choose the wrong weight, literally after 2-3 approaches it will be problematic to keep your balance, squat straight, or not tilt your body during the “Romanian deadlift.” Therefore, you should not immediately take up heavy weights of dumbbells.

A man needs to train at least three times a week, and ideally every day. Only in this case can you provide simultaneous load and necessary rest for the muscles. Moreover, the first results will be noticeable approximately a month after the start of classes.

Isolation exercises

There are such concepts as basic and isolation exercises.

. They should be separated because they affect our muscles differently.

Basic exercises are so called because they form a certain base, and they are useful not only for beginners, but also for increasing strength characteristics in very experienced athletes. And also for general weight growth.

Isolating exercises are so named because of their specificity of isolating a specific muscle from other groups or muscle bundles. That is, in isolation exercises, roughly speaking, only one muscle, or two symmetrical ones, performing the same function should work.

Note!

Also, a distinctive feature of isolation exercises is that the movement is carried out by one joint on one side of the body, or, as I said, two symmetrical ones.

Isolation exercises are used in several cases. The first example is the most common option: using isolation exercises after basic exercises.

This method is good because the first, basic exercise, affects an entire muscle group, allowing you to use virtually all the forces necessary to complete the approaches. Then you can isolate specific muscles and force them to work without the help of other muscles.

Thus, you will not only properly load the target muscle, but also finish it off after the base has already been completed.

As an example, I will give a common program for breasts:

• Bench press
• Lying dumbbell fly

The bench press immediately engages the pectoral muscles, triceps, and anterior deltoids. But usually the chest is chosen as the target for the press. Therefore, after relatively heavy bench presses, you can do dumbbell flyes while lying down, and your pecs will be able to contract virtually to their full amplitude.

More examples:

• Squats - a basic exercise
• Leg extensions, sitting - isolating
• Leg bends, lying down - isolating

• Deadlift - Basic
• Hyperextension - isolating

However, as a second option, isolation can be done at the beginning of training. Let's say, if some muscle is lagging behind in development, then you first perform an isolating exercise

for it, and only then do several approaches of some suitable basic exercise.

For example:

• Swings with dumbbells, standing - isolating
• Barbell overhead press - basic

The first exercise will target the side deltoids, and the second will target the entire deltoids, triceps, and a little of the upper chest.

More examples:

• Leg extensions, sitting - isolating
• Squats - complex

• Arm extensions in a vertical block - isolating
• Close-grip bench press, bench press - complex

• Swing your leg back - isolating
• Leg presses - complex

In general, for girls who want to pump up their buttocks

, there is
a program for the buttocks
that can effectively achieve results.

It should be remembered that isolation exercises

does not need to be performed in force mode. It is more correct for them to use medium- and high-repetition training. About 10-15 repetitions per approach.

This must be done because your goal is not to squeeze everything that it can at the moment from the muscle, but to give it the opportunity to contract and stretch for a relatively long time.

Beginners should not use isolation. Isolation exercises

It should be included in training when training no longer allows you to normally work all the muscles with one base.
Or when you can already afford to switch to split
.
In general, the path for beginners and beginners in bodybuilding
is basic exercises. Leave isolation exercises to more advanced athletes for now.

Lunges

Another very useful tip for men, or more specifically for guys' buttocks, is to do lunges. From a standing position, we bring one leg forward, as if taking a wide step, and then transfer our weight to it. After this, we return to the starting position, and then repeat the same with the other leg.

When performing lunges, it is also worth using weights. Here, instead of a barbell, it is convenient to use dumbbells or weights of suitable weight. But guys who haven’t exercised for a long time or have never done it should do it without additional weights for the first time.

What are the benefits of basic exercises?

If you choose a training program in the gym, composed of basic exercises, the result will be a significant gain in muscle growth and strength. If you do single-joint isolation exercises aimed at developing a single muscle, the effectiveness of your training will be significantly lower.

Newcomers to the gym often make the mistake of ignoring basic exercises and doing only isolation exercises. It's very simple - you won't be able to give a good load to stimulate uniform muscle growth throughout the body! (of course, if your goal is not to pump up only your biceps and abs).

If your goal is to gain muscle mass, then pay attention to the training program for gaining muscle mass. It is based on basic exercises, which, as you have already learned, are most effective in gaining mass.. https://www.youtube.com/embed/klssdO_jB88

How to plan a workout

If your goal in the gym is to increase muscle mass and strength, then as already mentioned, your training program should begin with heavy work with basic exercises and then some isolation exercises. Remember, it is basic exercises that lead to muscle building, while isolating exercises do not give such results.

Of course, those people who say that using modern pharmacological drugs can achieve muscle growth through isolation exercises are right. This may be true, but this growth will still occur much slower than with training with a base.

Training consisting of a large number of isolation exercises is the domain of professionals who selectively train a certain group, for example, in preparation for competitions.

Conclusion

Going to the gym to increase muscle mass? Do basic exercises. “Finish” a specific muscle with isolation exercises.

But if you are going to work on “relief”, you need to do everything the other way around: increase the number of isolation exercises and reduce the number of basic ones.

A little anatomy

The gluteal muscles are divided into large, medium and baby. Their functioning is somewhat reminiscent of the shoulder deltas.

The gluteus maximus muscles are powerful and massive. They are formed by coarse fibers. On one side they are attached to the bones of the sacral spine, on the other - to the upper back of the thigh bone. Their functions are as follows:

• hip extension at the hip joint;
• abducting the hip to the side and bringing it to the center;
• turning the hips outward;
• stabilization of the body position when walking and standing.

The gluteus medius muscles are the outer muscles of the pelvis, partially located below the gluteus maximus and forming the line of the hips. On one side they are attached to the iliac bones, the other - to the vertex of the femur. The gluteus medius muscles are responsible for abducting the hip, abducting the pelvis to the side when fixing the hip, and rotating the hip outward and inward.

The gluteus minimus muscles are located as deep as possible; on one side they are attached to the outer surface of the ilium, on the other side to the front of the femur. In function and structure they resemble the middle muscles, but they are thinner. These muscles rotate and abduct the thigh, and abduct the pelvis to the side when leaning on one leg.

To pump up these muscles, you need strength exercises aimed at working them out. Therefore, it is recommended to use weights. Training your buttocks in the gym has a number of advantages compared to home exercises. The main advantage is the ability to use a large number of simulators and equipment. In addition, you can always consult with an experienced instructor.

Before performing a set of exercises for the buttocks in the gym, do a warm-up. To do this, you can use light jogging or walking on a treadmill or riding an exercise bike. Take 10-15 minutes to warm up.

Girls can do effective butt exercises in the gym with free weights (dumbbells, barbells). Beginners are recommended to exercise on simulators, since in this case you do not need to maintain balance and control the coordination of movements at the same time. But still, with free weights, the muscles will be worked out more effectively.

Isolation exercises

Hello brothers and sisters! In one of the articles on my blog, we already discussed basic exercises in the gym, and now isolation exercises are next in line. There are many more isolation exercises than basic ones, and they are much easier to perform. In total, exercises are divided into two categories:

Basic (multi-joint) are exercises that involve large muscle groups. And in order to engage the largest muscle groups, the work of several joints is required.

Let's take the classic example, the bench press - in order to press, the elbow and shoulder joints work. The muscles that work are: pectoral muscles, deltoids (shoulders) and triceps brachii (triceps).

It is a very big burden for the body to engage so many muscle groups at once, which is why basic exercises are a component of any normal training program.

Isolating (single-joint) are exercises in which, as a rule, only one joint works. The golden rule of any normal program is to perform isolated exercises only after the basic ones.

Isolated exercises are auxiliary and are designed to work a specific muscle. For example, lifting a barbell for biceps involves only one joint in the work, and is aimed at working only the biceps.

Attention!

If the bench press develops your shoulders and triceps along with your chest, then when you lift the barbell, only your biceps will increase.

Almost no one argues that basic exercises are much more effective than isolation exercises. In general, isolation exercises are the tricks of professional bodybuilders, who invented them with the goal of working out the smallest muscles.

Pay attention to the professionals, they have pumped up absolutely every muscle in their body. You can understand them, they get money for it

Therefore, they have to spend more time in the gym and spend more money on themselves (anabolic steroids and nutrition).

Professionals train for three hours a day. And considering that our workout should last no more than an hour and a half, and according to many sources no more than an hour, then doing stupid isolation exercises will leave you stuck in the gym for three hours.

Among the “green” people, you may hear that isolation exercises give relief to the muscles, but I hasten to disappoint you, because this is not so.

Not a single exercise will give relief to your muscles; nutrition gives relief to your muscles.

If you follow this opinion, you might think that professionals do only isolation exercises, but how could this not be true? Pros do isolation to work out the muscles gained through basic exercises.

Isolation exercises for biceps:

• Barbell curls on a Scott bench;
• “Hammer” with dumbbells;
• Lifting dumbbells with a turn;
• Concentrated dumbbell lift.

For triceps:

• Press down on a vertical block;
• French press.

For shoulders:

• Swings with dumbbells;
• Raising dumbbells overhead.

For chest:

• Bringing your hands together on the block;
• Reduction of arms on the simulator (butterfly);
• Dumbbell flyes lying on a bench.

For legs:

• Leg extension in a sitting machine (working the quadriceps muscle);
• Leg curls in a lying machine (femoral biceps);
• Lunges with a barbell (quadriceps, gluteus maximus);
• Standing calf raises.

For the back:

• Thrust of the upper (vertical) block;
• Horizontal block thrust.

You can say that I have a typo, because I did not include barbell curls for biceps in the list of isolation exercises. And on the one hand, you will be right.

In theory, isolating exercises are usually called exercises that work one joint, but in practice, isolating and basic exercises are usually divided according to their effectiveness.

And barbell curls are the most key exercise for developing the biceps brachii muscle.

But be that as it may, isolation exercises have advantages. Performing isolation allows you to strengthen the ligaments. For example, the leg extension exercise in a seated machine perfectly strengthens the ligaments of the knee joint, sometimes this will be especially useful for football players. Also, isolation exercises are especially useful for advanced athletes who need to increase the progression of loads.

Athletes of strength sports require endurance, which they try to develop in different ways. And many don’t get by with just cross-country training, they resort to the help of the gym. Therefore, for athletes of some sports, isolation exercises are especially good to perform at a fast pace with little rest. That's enough, see you next time!

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The best exercise machines for buttocks

The best exercise bikes for the beauty and elasticity of the buttocks

Upright exercise bike DFC B-8012

This simulator is suitable for starting home workouts at any age. Its price is as low as its size. Lightweight, weighs only 10 kilos, you can move it to any part of the apartment, place it in front of the TV or window and practice.

The load system in it is belt-based, that is, it does not depend on the presence of a nearby electrical outlet. The pedals move a special belt that is stretched around the flywheel, creating resistance that can be changed manually. If the belt is tightened more, the resistance will increase, and accordingly, the load on the buttocks will increase. Since the belt wears out to a large extent, intense and varied training is out of the question.

There are straps attached to the pedals, which is quite convenient and safe. The seat can be adjusted in height to suit your height so that you can exercise for a long time without discomfort.

Price: ₽ 5390

Magnetic upright exercise bike DFC 3.5A

This home exercise machine differs from the previous one with some improved characteristics. It has an adjustable mechanical load system using magnets. When you spin the pedals, at first it seems that they are turning tightly, but then they begin to spin faster and faster - this is the magnets at work.

What makes this machine different is its functionality. There are several of them here. On a small display installed in front there is a clock, you can find out your pulse, distance traveled, speed and calories burned.

Price: ₽ 8990

Basic exercises for the buttocks

The best workout for buttocks!

Lunges

Buttocks... Isn’t this the most interesting area to actively work on? =) Especially for girls preparing for the summer season.

And, as it happens, there are a huge number of training programs for the buttocks in women's and fitness magazines, but they are often ineffective. Fitness clubs actively attract women to group classes such as Lower Body, Bums, “Brazilian buttocks,” etc. Magazines publish photos of exercises for “intensive training” of the buttocks... But what in reality? Do these workouts really help you?

I repeat once again, working with your body weight on the lower limbs, group formats and many hours of trampling on a stepper in the cardio zone will not help you really change the appearance of your “5th point”.

What's the secret? I want to please you - there is no secret! There are simple recommendations that really work.

Potentially, the buttocks area is a zone of large muscles capable of working with significant weight and cardio loads, as well as working with one’s own body weight, are too small for them! In order for muscles to develop, it is necessary to achieve ruptures in muscle tissue (at the microscopic level), and this effect can only be achieved by working with real weights. But not only the weight of the weight determines the effectiveness of the exercises; the second rule is to use basic exercises! Only they are really capable of modifying the body; isolation exercises cannot achieve such an effect.

How do you know if you are doing a basic exercise or an isolation exercise? For those who are not familiar with the terminology, I will say it briefly, but very clearly - a multi-joint exercise is called basic, and a single-joint exercise is called isolating, i.e.

if 2 joints act during a movement, then such a movement is basic. There are other differences, but that's the gist of it, just remember.

=) There are some effective isolation exercises for the buttocks (more on that below), but the basics are required.

Note

Barbell Squat

The conclusion from all of the above is that the most effective exercises for the buttocks are exercises for the lower limbs, which include work on both the knee and hip joints, and this is:

• classic squat (a mandatory exercise, you can’t do without it!), you can do a lot of variations using both free weights and machines...
• split squat (also called Bulgarian split squat)
• wide plie squat (another option is sumo squat)
• lunges (good technique, amplitude and body weight on the leg in front are important)
• leg presses

Some of the best isolation exercises are:

• hyperextension on a Roman chair (with good weight and low amplitude)
• deadlift (wear a belt and lift heavy weights)
• “Good morning” bends (but personally, I attribute them to working more on the back of the thigh, simply based on their sensations and effect...)

It is worth noting that there are isolating exercises (essentially single-joint exercises) that involve a large complex of muscles in the work and are slightly inferior to the basic ones, and I have listed them. All other exercises for the buttocks (leg abduction in the frontal and sagittal plane, leg extensions, working the buttocks on the ground...) will not give the same effect as the exercises described above!

Start your workout with a base, then add a couple of isolation exercises at the end to focus on the buttock area and increase micro-tears in the fibers, which will contribute to the best effect. And don’t forget to use WEIGHTS, you need to select the weight individually, but so that already in the first approach of any exercise you perform the last 3-4 repetitions with GREAT effort. =)

I wish everyone good luck and positive emotions on the path of self-improvement!

Page information:

The best workout for buttocks!

Here I describe the most effective exercises for the buttocks and explain how to coordinate basic and isolation exercises with each other.

How to pump up a guy’s gluteal muscles: TOP 10 exercises

Training programs in the gym aimed at growing and strengthening male buttocks, in the vast majority of cases, include basic exercises with sports equipment. The most effective of them are:

Important! For each of the above exercises, the working weight is determined by the fitness instructor individually for a particular man, taking into account his initial data, health status and general physical fitness.

Be sure to check out: Exercises and programs for weight loss in the gym Circular training: basic rules of training for girls Effective program for men in the gym: tips for beginners The most effective complexes for working out the hips and buttocks

What is better: basic or isolated exercises for the buttocks?

There is no definite answer to this question; all training is tailored individually to your own capabilities, preparation and desires.

Isolated and basic exercises are the surest way to get a beautiful body, provided they are present together. If you refuse any type of exercise, the result will be minimal or unsatisfactory.

If the gluteal muscles are weak or insufficiently voluminous, more attention should be paid to basic training for this area of ​​the body. If you have muscle mass, but your shape is not satisfactory, it is better to increase the number of isolated exercises

Only by combining these two types can you achieve large volume and beautiful shape in a short time.

If you have muscle mass, but you are not happy with your form, it is better to increase the number of isolated exercises. Only by combining these two types can you achieve large volume and beautiful shape in a short time.

Useful tips for beginners

Solving the question of how to pump up your butt in the gym should begin with a quality warm-up. It is this that will make it possible to prepare the cardiovascular system for high loads, warm up the ligaments and joints, and allow you to pump your buttocks as efficiently as possible. In the fitness club, special cardio equipment will help you do a good warm-up: treadmill, elliptical, exercise bike, stepper. Aerobic exercise time should be from 7 to 15 minutes.

Next, you should perform a warm-up series for joints and ligaments - rotational movements of the arms, tilting the body forward and to the sides, rotation of the pelvis, swinging the legs forward and backward. The total duration of the warm-up should be about 15 minutes.

To pump up your butt in the gym as quickly as possible, you should choose the optimal intensity of the load. A general recommendation for beginners is a training scheme in which the pause between approaches is 2 minutes, between exercises - 5 minutes. This time can be increased if the girl has a very low level of athletic training, is overweight, has chronic diseases, etc.

It is best to exercise in the afternoon or evening. It is not recommended to go to the gym immediately after waking up, since at this time the body has not yet rebuilt itself after sleep, and high loads can have a negative impact on health.

Many girls who have signed up for a fitness club want to pump up their butt exclusively, without increasing the volume of their hips. In this situation, it is necessary to use the pre-exhaustion technique. It lies in the fact that before performing a heavy basic exercise for the butt, you should create an isolated load on the gluteal muscles. For this purpose, it is effective to use leg abductions on a block simulator.

Anatomy of exercises for the buttocks fit4life.ru

Of course, I don’t know what shape your buttocks are in at the moment. But I am sure that round, pleasantly shaped and not too thick buttocks are equally liked by both men and women.

If you are not satisfied with the appearance of this part of the body, do not worry! The buttocks are made up of muscles that, with proper training, quickly increase in volume. Nature has “rewarded” women’s buttocks with a large number of fat cells.

The most important!

Therefore, men's buttocks, as a rule, remain firm and narrow for a longer time than women's. However, this does not mean that we can treat them with disdain.

If you want to have a round, firm butt. Wonderful! There are a lot of exercises that effectively work the buttocks. But we will only talk about the three best. So three exercises for the buttocks

SQUATS

Deep squats with a barbell on your shoulders - The most effective bodybuilding exercise and the number one exercise for beautifully shaped buttocks. It is deep squats so that your calves are pressed into the biceps of your thighs, and you almost sit on your own heels.

Starting position - legs slightly wider than shoulders, feet slightly turned outward, back should be straight, head raised, torso tense. Squat as deep as you can, not just until parallel to the floor. Do not use an upward kick from the bottom position.

Do not force the growth of weights in this exercise until you have established the correct technique. It is not always possible to squat deeply with the correct technique.

It is best to take an empty bar, with which squatting is not difficult for you, and ask someone to estimate the depth of the squat from the side with different leg positions. Depending on this assessment and your own feelings, choose the best option for you.

STRAIGHT LEG DEADLIFT

This exercise for the buttocks and hamstrings is simply the bomb. The main thing is not to chase too much weight, but to establish the correct technique for performing the exercise from the very beginning. Try to do this exercise at a very slow pace, prolonging the negative phase. Especially in the extended (lower) position. So, the technique:

In the starting position, you stand straight, holding the bar in your lowered hands. The shoulders are laid back, the chest is raised high, the spine is arched in the lumbar region. The movement begins with you slowly pushing your pelvis back, maintaining an arch in your lower back. Lower yourself until your pelvis moves back.

Helpful advice!

If you go even lower, the hamstrings will be disabled and the effort will come only from the spine. Personally, I only lower the bar to the middle of my shins. This is quite enough for me. The upward movement is due to the forward movement of the pelvis.

Without the help of your legs, unlike a regular deadlift, you can only lift much lighter weights.

Alternating Lunges

This glute exercise specifically targets this muscle group. It has an extremely intense effect on this part of the body. Be careful when using it. After all, everything is good only up to a certain limit. There are different versions of lunges. There are three main ones: depending on where you place your foot forward, backward or to the side. Taking a step forward is the most classic option.

Technique: Step forward with one leg and bend your knee until the thigh of that leg is parallel to the floor. The knee of the other leg should drop until it touches the floor. Keep your torso straight and tense, do not lean forward. Complete the planned number of repetitions on one leg before moving on to lunges on the other leg.

When lunging, the knee of the “working” leg must be bent exactly at a right angle. Then the other knee will “hover” safely above the floor without touching it. But if you go lower, the other knee will inevitably “kiss” the floor, which, with repeated repetitions, can lead to knee injuries in a couple of years.

Strong, trained buttocks are what women pay attention to when evaluating a man as a sexual partner. Denis Borisov

Denis Borisov

Training principles

Exercises for the buttocks are no different for men and women. Representatives of the stronger sex only need to remember the basic principles of such training, which will ensure the maximum possible effectiveness of training and quickly pump up muscles. First of all, this concerns the weight of the burden, which should be as large as possible. To achieve pumped up buttock muscles, you need to do at least 8-12 paired repetitions per approach, while maintaining the correct technique.

Beginners can practice effectively at home, since they do not require large weights, and they can perform all exercises with a barbell with weights of no more than 5-10 kilograms or light dumbbells. But for professionals, it is still preferable to go to the gym, since they will need to work with a weight of 50 kilograms or more, and taking such a barbell from the floor without a safety frame will simply be unsafe.

Fitness experts recommend training comprehensively, including appropriate exercises for the buttocks and thighs in the overall program. It is most effective to exercise at least three times a week, which will allow you to quickly see progress, especially when visiting the gym. You should choose one basic exercise, which is performed to failure for at least three approaches, as well as several additional ones, which will be an excellent warm-up.