4 February 2021 Admin Home page » Tips and tricks
Do you want a beautiful, round, elastic butt without fat deposits?! Read on for 3 killer supersets that will make even the most impenetrable buttocks grow.
To create those buttocks that the Internet is full of, you need to literally work hard, and one or two exercises is not enough. Many people first of all think about how to squat correctly to pump up their butt, but just one basic exercise is not enough.
Why are supersets able to bring the desired result and what is their importance? This is a training scheme that involves performing two exercises one after another without a break. This is a double load on the buttocks, it is this factor that gives amazing results.
Before describing the entire training process, watch a motivating video of girls with pumped buttocks:
Supersets for buttocks
Smith Barbell Squats + Leg Press
The first superset with a mixture of basic exercises, squats are the main exercise to create mass in the buttocks, and the leg press will add the necessary forms and correct them.
Features of squats
Rack
Feet are shoulder-width apart and stable, about 1-2 feet forward from the classic barbell squat. This immediately removes some of the load from the quadriceps area and moves it to the buttocks.
Squat depth
It is worth lowering it just below parallel with the floor, only in this way the gluteal muscles are included in the work to the fullest.
Amplitude
The muscles are put into action from the lowest point of the squat below parallel to parallel, that is, as soon as the angle between the heel and hips is more than 90 degrees, the load from the buttocks moves to the front of the thigh.
The ideal option is to perform Smith squats through 1/3 of the entire range of motion - from a full squat to a 45-degree angle while lifting the weight.
Features of the leg press
The feet must be placed at the top of the platform, and the platform itself must be lowered as low as possible. This exercise is a mirror image of the Smith squat, but in a different form. Here the legs are also placed forward and movements must also be carried out in the region of 1/3 of the entire amplitude of movement. The peculiarity of the bench press is that if your lower back is bothering you, then you can replace the squats with a leg press, but squats in general are always not in competition.
Number of repetitions
It is necessary to perform 8-12 repetitions over 5-6 approaches, this amount will be enough to form powerful gluteal muscles.
Romanian deadlift + lying leg curl in the machine
The main goal is to correct the lower part of the buttocks and increase the shape of the hamstrings.
The Romanian deadlift is a good stretch for the hamstrings and lower glutes, and leg curls are great for contracting the hamstrings.
Features of the Romanian deadlift
It is necessary to lower the barbell to the center of the shin, and at the lowest point, pause for a second for the peak of the hamstring stretch. It is necessary to rise without a jerk with tense abdominal muscles without bending the lower back back.
Features of bending legs while lying down
Be sure to hang your knees behind the support platform before starting the exercise so as not to injure the knee tendons. It is necessary to bend your legs completely, almost touching the buttocks with the rollers; it is advisable to pause for 1-2 seconds at the maximum point of contraction.
The number of repetitions when performing a superset is 8-10 with 4-5 approaches.
Leg swings back + leg raises while sitting in the simulator
The main goal of this super series is pumping the lateral and upper gluteal muscles.
The last complex includes exclusively isolated exercises, where the load is aimed specifically at the buttock.
Features of leg swings back
Leg swings strain the butt well; the point of the exercise is that the leg must be pulled back as far as possible, which will allow the gluteal muscle to fully contract.
Features of sitting leg extensions
The lateral part of the buttocks is included in the work only at the last 1/3 of the amplitude of movement and leg extension is best suited for this. Consequently, the entire duration of the exercise is carried out in this manner, that is, it is necessary to not bend your legs completely, which will allow you to maintain tension in the muscles and prevent them from relaxing. This is the only way to get the most out of the exercise and achieve excellent results.
To increase the load on the buttocks, it is necessary to tilt the body forward, so they will be involved in the work 100%.
This superset must be performed over 3-4 approaches, performing each 10-12 times.
A complex of supersets for the buttocks for girls
You need to start your workout by warming up your legs and knee joints. Warm-up consists of doing regular squats. They are done in 2 approaches to parallel, 30 repetitions.
When the warm-up is complete, begin the actual training:
Block 1
Plie squat (that is, with a dumbbell between the legs) plus deadlift with dumbbells
It consists of performing a squat with an immediate transition to a deadlift after about ten seconds. Next, there is a break of 45-70 seconds and repetition of the ligament.
Achieving the desired result suggests that the superset should be done 2 times, and the number of repetitions in each should be increased to 15.
Block 2
Lunges with dumbbells and slight forward thrust
This exercise is not a superset, but is aimed at working exclusively the gluteal muscles.
You need to do lunges with maximum dedication. There should be at least three approaches, and at least 15 repetitions in each. The ideal option is to perform lunges so many times until a burning sensation begins to be felt in the buttocks.
Once the lunges are completed, move on to the next superset, which allows you to develop the hamstrings, and not just the gluteal muscles.
Block 3
Leg abduction “plus” hyperextension without weights
It involves performing from 2 to 3 super series, each of which contains 15 repetitions. The main thing is to maintain the correct rhythm. Rest between individual approaches in a set should be a maximum of 15 seconds, and between series - no more than 60 seconds.
This workout program is a highly effective program that results in rounder, firmer buttocks. It is important to remember regularity. You need to practice the presented complex at least once a week. It is not recommended to spend more than forty minutes working on the gluteal muscles during one session.
How often to pump your butt
The buttocks should not be trained daily, unless strong pharmacology is used, of course, but most do not suffer from this, so you can train the buttocks 1-2 times a week; to achieve maximum results in a short time, training should be done every other day.
However, it is worth remembering that the buttocks need rest and time to recover; if you train them every day, it is easy to overtrain. In addition, overly pumped buttocks do not look very good if you have skinny legs and the whole body as a whole, so try to harmoniously develop the whole body, and not just pay all attention to your 5th point.
Good luck to everyone in your training and beautiful buttocks.
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In addition to information, you will find many motivating photos and funny videos!
Lifting the pelvis while lying down
This is what a lying pelvic lift looks like:
Here it is in dynamics:
However, in this program I recommend that you place your feet on some surface:
What is it for? The fact is that elevation allows you to increase the amplitude of movement, and this will allow you to make the exercise heavier (making it more effective).
I recommend using a low elevation, 40-50 centimeters.
The second point concerns working with one leg (as in the photo above) or two?
In dynamics:
This is at your discretion, depending on:
- How trained are you (one leg is much more difficult)
- whichever is more comfortable for you
- how do you feel the working muscle better?
Detailed information about this exercise and technique of execution can be found in the main articles: “Lying pelvic lift”, “Gluteal bridge on one leg”.
The lying pelvic lift (also known as the gluteal bridge) is (without exaggeration) one of the best exercises for the buttocks, the EMG indicators are the highest among all exercises:
- on the buttocks - 142.0
- for the biceps of the thighs - 130.0
These EMG indicators relate to work on two legs - on the floor.
Not on one leg (no data on one leg).
Rest between sets - 1 minute.
Features of buttock training for girls
It should be understood that the construction of the training process for working out the muscles of the buttocks in girls is necessary taking into account the type of figure and body weight. If you are overweight, you need to pay attention to the following points:
- changing food culture;
- working on problem areas to get rid of excess fat;
- adding cardio, circuit and interval training;
- regular classes without skipping for several months until the first visible result.
If a girl has a naturally thin physique, then the action plan will be slightly different:
- increasing the number of calories consumed;
- regular training using basic exercises;
- inclusion in the program of strength exercises with an emphasis on the lower body;
- balanced diet without harmful foods.
If you take these factors into account, both for one and for another type of girl, you will be able to make your curves more attractive much faster. In addition, the effectiveness of training will be significantly higher, which will allow you to achieve long-lasting results .
Bulgarian lunges + side leg abduction
Here's what Bulgarian lunges look like:
Execution technique in the main article: “Bulgarian lunges.”
Please note that we do not do regular lunges (standing on the floor), but Bulgarian lunges (that is, the back leg must be placed on some surface).
Here's an example:
Thanks to this, the angle of stretching of the buttocks significantly increases (i.e., the buttocks will contract much more effectively compared to conventional lunges).
The ideal technique for performing this exercise:
Also an excellent visual and explanatory video (I recommend watching):
This is what the second exercise looks like (leg abduction):
It can be done either standing or lying on your side (according to your convenience).
Execution technique in the main article: “Leg swings lying on your side.”
The exercise is performed as a superset (done one thing - immediately without rest - the second).
When you have completed 2 exercises (series), you can rest for 1-2 minutes (no more).
There is also this option:
