The female figure should be slender and fit in order to attract male gazes and be the object of pride of her mistress. But some parts of the body of the fair sex are required to have pleasant rounded shapes. These are the chest, thighs and buttocks. The elasticity of the latter can be influenced, since they are based on muscles. This impact is based on sports training, forcing muscle fibers to tone up and improve the appearance of this area of ​​the body.

Features of the gluteal muscles
The gluteal region is mainly formed by a specific muscle group, namely the paired muscles. They, in turn, are divided into small, large and medium. The listed gluteal muscles have one common function, which is to give the body a straight position and the movement of the lower limbs due to the involvement of the hip joints in the process. In addition, each of the types of muscles mentioned above has an individual, specific duty. So, the gluteus maximus muscles provide, with proper action on them, the bulge of that part of the body that is behind the lower back. The middle muscles make the hips round. As for the small gluteal muscles, thanks to them, the relief of the buttocks becomes clearer, more defined, conspicuous to the observer.

Considering the peculiarities of the gluteal muscles, we can draw the following conclusion: training should be carried out in such a way that all three types of muscle fibers of the bodily zone of interest to us are subjected to loads. In addition, the biceps of the thigh also needs to be carefully worked out, since the gluteal muscles have a close connection with the hips, more precisely, with their back surface due to the whim of nature.

The nuances of training the gluteal muscles
The basis of the load carried out in order to pump up the buttocks should be strength training. These are barbell and dumbbell exercises. They will accelerate anabolism in the specified area of ​​the body to the maximum, which is what we need. The main thing here is to choose the right weight for the sports equipment. Specific power techniques should be performed in three approaches, in each of which it is necessary to perform the exercise up to 10 times. The pace of training is recommended to observe the average. When you take the last approach, in the gluteal muscles, subject to the correct exercise of the load, a feeling will appear burning. His strength will increase on the penultimate repetition, so much so that it is impossible to endure. It will seem to you that the muscles refuse to obey you. This state of muscle fibers is called blockage. It is very important to achieve it, since it is the blocking of the muscles that gives the best results in terms of pumping up the gluteal region.

Training aimed at increasing the elasticity and tone of the gluteal muscles, highlighting convex forms against the general background of a slender figure, is indicated for carrying out from one to three times a week. The duration of each lesson should not be less than an hour. In between workouts, muscle pain should disappear without a trace. If the discomfort still makes itself felt by the time of the next session, you should know that your muscles did not have time to fully recover. If you decide to work out three times a week, keep in mind that the third workout should be a combination of exercises that involve the muscles of the buttocks and those that work on the muscles of the legs.

The weight used in the exercises should be gradually but inexorably increased. If this is not done, you will never make any progress in pumping up the gluteal muscles, because the growth of the fibers in this case stops.

Always warm up before every workout. Its purpose is to warm up the muscles, to facilitate their adaptation to the upcoming loads in order to avoid injury. A simple warm-up option before a silt workout is regular walking.

A cool-down after a sports activity is also necessary.

You need to pump the gluteal muscles regularly, since you have taken up this business. Then positive results will come very soon.

At the end of the lesson, you should take a contrast shower. The water procedure not only tones the muscles, but also helps them recover faster.

Exercises for pumping up the muscles of the buttocks

Squats

Squats. This is the most effective type of working out the gluteal muscles. There are several types of squats, but we will consider two: plie squats and sumo squats.

Plie squat. Put your feet wider than the distance between your shoulders, let your socks look in different directions. Hands clenched on dumbbells. Straighten your back, straighten your shoulders and squat, inhaling, until the dumbbells touch the floor. Fix the body in the achieved position for 3 seconds, then exhale the air from the lungs and return to starting position.

Sumo squat. Take a starting position similar to that in the first exercise. A barbell should be on the shoulders. Bend slightly at the waist, back straight, shoulders straightened. Relax your neck as much as possible, and lift your face up. Take a breath and slowly squat down. You need to go down as low as possible so that the gluteal muscles are included in the work. Then also slowly rise and take the primary position, keeping a right angle in the knee joints to avoid injury to the limbs.

Lunges

Second on this list are lunges. Several types of them have also been developed, so these exercises can be successfully combined and alternated to get the most efficiency from training the gluteal muscles.

Bulgarian attack. You need to stand with a straight back, take dumbbells in your hands. There should be a bench behind you – throw one leg onto it, hooking on the board with your toe. The other leg needs to be moved forward a little. As a result, during the squat, a 90º angle should form at the knee between the lower leg and thigh. Legs must be alternated in each approach.

Lunge step. Starting position – as in the previous exercise. Inhale and take a wide step forward with one leg, bending it at the knee joint to form a right angle. Exhale and do the same movement with the second leg, rising from the previous position. Hands with dumbbells should hang freely along the body.

Deadlift

Without fail, for pumping up the gluteal muscles, it is required to include in the training program such a basic exercise as a deadlift. The starting position is “standing”, in the hands of the barbell. The body is in a slight forward tilt, the pelvis is laid back, the legs are slightly bent at the knees. Inhale through your nose and lower yourself down with a straight back. As a result, in the buttocks and biceps of the thigh, you will feel a strong stretch. Exhale and slowly return to the starting position.

At the end of the article, a few words about nutrition during the program for pumping up the muscles of the gluteal zone. The basis of your daily diet should be slow carbohydrates. These are cereals, fruits, berries, vegetables, cereals. A meal rich in complex sugars is shown two hours before a sports activity. After training, for the first 60 minutes, you will need to eat treats rich in proteins: dairy products, legumes, nuts, poultry, fish.