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How long does it take to inflate a girl’s buttocks? Tips and exercises for the trainer

Date: July 12, 2024 Time: 17:37:22

How long does it take to inflate a girl’s buttocks? Tips and exercises for the trainer

June 17, 2024, 16:15 Moscow time Audio version: Your browser does not support the audio element.

We have prepared two complexes for you: for the house and for the hall.

coach

“To stimulate the gluteal muscles, it is important to include in the training program movements aimed at performing the main functions of these muscles: hip extension, torso straightening, hip abduction and external rotation. There are several effective exercises to target the glutes: deadlifts, one- or two-legged Romanian deadlifts, glute bridges, Bulgarian lunges, cube step-ups, leg abductions and squats. Performing these exercises will help improve muscle tone and form harmonious and rounded glutes.”

What we will tell you

What is important to know before training?

The firmness and shape of your butt after training depends on many factors. Some of them have a stronger influence and others less. We recommend paying attention to everyone to obtain maximum results.

The frequency of glute training depends on your type of exercise. If you prefer to train with the full body system, the whole body at once, you will need 2 or 3 classes per week. If you train according to the split system: specific muscle groups, then 1-2 sessions per week. The gluteal muscles should have 12 to 20 sets per week. It is important that the last repetitions are close to the limit, but do not reach total failure without proper technique. For an effective workout, work with the right weight. Alternate strength training with muscle mass training. Strength training: 80-85% of your one-rep max for 4-6 reps. Muscle training: 70-75% of one repetition maximum for 8-12 repetitions. Perform multi-joint and single-joint exercises. The former allow you to work with a lot of weight and the latter help to specifically work the glutes. To recover muscles after exercise it is necessary to rest for 48 to 72 hours. The lighter the load, the shorter the rest period. It is also important to get enough sleep, as lack of sleep negatively affects muscle growth. It is important to consume enough calories and maintain a balance of proteins, fats and carbohydrates. It is recommended to eat 1.6 to 2.2 g of protein per 1 kg of weight and 0.8 to 1.5 g of fat daily. Carbohydrates should make up the rest of the calories, serving as the main source of energy. To gain muscle mass more effectively, you need to create a calorie surplus. The shape and volume of muscles are determined by genetics. The figure depends on the ratio of hormones, anatomical characteristics, the type of muscle fibers and other factors. Concentration on the exercise technique helps to perform the exercise correctly and activate the gluteal muscles more strongly. Incorrect technique leads to the fact that the target muscles do not receive the proper load. The burning sensation and tension in the muscles does not guarantee a sufficient load for their growth.

Photo: istockphoto.com/standret

How long does it take to inflate your glutes?

With a competent training program, a balanced diet, quality rest and the correct technique, the first results can be seen after a few weeks.

Noticeable results in the form of volume and roundness can already appear after 3 to 6 months of regular training. The rate of muscle growth depends on many factors. According to the study, athletes with training experience were able to add a little more than a kilogram of muscle mass in eight weeks, while beginners gained the same amount faster.

If you want dramatic changes to your figure, it may take several years of training. It’s important to have realistic expectations and remember that deadlines are different for everyone. For some it will be faster, for others it will take longer.

Follow the link to talk about the features of butt training for men:

Video

How to inflate a man’s buttocks? The best exercises and trainer recommendations.

Exercises for the glutes in the gym.

Romanian One-Leg Dumbbell Deadlift

Technique:

Stand up straight with a straight back and a slight arch in your lower back. Lower your shoulder blades and bring them together, and advance your chest a little. Look ahead. Take the dumbbell in your right hand. Then, shift your body weight onto your right leg and bend it slightly at the knee. Bring your left leg back and place it on your toes. As you inhale, bend at the hip joint, tilting your body forward and moving your pelvis back. The more you lean your straight body forward, the stronger the load on the gluteal muscles. As you exhale, straighten your torso to the starting position, straightening at the hip joint. Keep your lower back straight, control your pelvis, and tighten your hip joint. abdominal muscles and make sure that the knee does not fall inward and the foot is strictly under the knee.

Do the exercise for three sets of 15 repetitions. We recommend taking a break between sets, 60 to 90 seconds. You can use a dumbbell or barbell to make the exercise more challenging.

Photo: istockphoto.com / Deagreez

Reverse Barbell Lunges

Technique:

Stand up straight with a straight back and a slight arch in your lower back. Lower your shoulder blades and bring them together, and advance your chest a little. The gaze is directed directly. Place the bar over your trapezius muscles, holding it firmly with your hands; Transfer your body weight to your left leg and bring your right leg back. As you inhale, lower yourself slowly, moving your pelvis back and bending your knee at a 90-degree angle. It is important to lean your body forward to stretch your gluteal muscles; as you exhale, straighten your torso, returning the body to its original position, straightening your leg at the knee joint, keeping your lower back straight, controlling your pelvis, tightening your back; abdominal muscles and make sure that the knee does not fall inward and the foot is strictly under the knee.

Do the exercise for three sets of 15 repetitions. We recommend taking a break between sets, 60 to 90 seconds.

Photo: istockphoto.com / Monoliza21

Cross leg abduction

Technique:

Go to the exercise machine and put a special bracelet on the ankle of your right leg. Lower the block with the cable down and attach the carabiner to the bracelet; Stand straight toward the machine with a straight back and a slight arch in your lower back. Lower your shoulder blades and bring them together, and advance your chest a little. Keep your gaze steady; Transfer your body weight to your left leg and move your right leg forward so that the cable exerts weight. Then, lean forward so that your body is parallel to the floor; As you exhale, move the thigh of your right leg back with a slight outward rotation. Hold at the top for a second. It is important to avoid strong tension in the lower back while inhaling, return the hip to its original position; Control your pelvis, tighten your abdominal muscles.

Do the exercise for three sets of 15 repetitions. We recommend taking a break between sets, 60 to 90 seconds.

Photo: istockphoto.com / Fenton Roman

Dumbbell Glute Bridge

Technique:

Lie face up on the mat. Bend both legs at the knees and place your feet close to your buttocks. It is important that the foot and knee joint are strictly under each other; place a dumbbell or any other weight on your lower abs and control the load with your hands as you exhale, straighten your hips and lift your pelvis; a straight line with the back. Hold the top position for one second; then, as you inhale, gently and under control lower your pelvis to the starting position on the floor for one or two seconds, keeping your lower back flat throughout the exercise, trying to avoid a strong deviation; in the lumbar spine. Control your pelvis and tighten your abdominal muscles.

Do the exercise for three sets of 15 repetitions. We recommend taking a break between sets, 60 to 90 seconds.

Photo: istockphoto.com / SrdjanPav

Exercises for the glutes at home.

squats

Technique:

Stand up straight with a straight back and a slight arch in your lower back. Lower your shoulder blades and bring them together, and advance your chest a little. The gaze is directed directly; Place your feet slightly wider than shoulder width and spread your toes to the sides. As you inhale, lower yourself slowly, moving your pelvis back and bending your knees until your thighs are parallel to the floor or lower; It is important to lean your body forward when squatting to shift the load onto your gluteal muscles; This makes the exercise hip dominant. Your knees should move in the direction of your feet; As you exhale, straighten your hips and knees back to the starting position. Keep your lower back straight throughout the exercise. Make sure your knees don’t fall inward.

Do the exercise for three sets of 15 repetitions. We recommend taking a break between sets, 60 to 90 seconds. You can use additional weights to make the exercise more difficult.

Photo: istockphoto.com / Prostock-Studio

Bulgarian lunges

Technique:

Stand up straight with a straight back and a slight arch in your lower back. Lower your shoulder blades and bring them together, and advance your chest a little. Keep your gaze steady; Shift your body weight to your left leg, bring your right leg back and throw it over a sofa or stool. As you inhale, lower yourself slowly, moving your pelvis back and bending your knee at a 90-degree angle. It is important to lean your body forward to stretch your gluteal muscles; As you exhale, straighten your torso by returning your body to its original position, extending your leg at the knee joint, keeping your lower back straight and controlling your pelvis. Also tighten your abdominal muscles for balance. Make sure that the knee does not fall inward and that the foot is strictly under the knee.

Do the exercise for three sets of 10 repetitions. We recommend taking a break between sets, 60 to 90 seconds. You can use implements to make the exercise more difficult.

Photo: istockphoto.com / S_Chum

Single leg glute bridge

Technique:

Lie face up on the mat. Bend your left leg at the knees and place your foot near your buttocks, and place your right leg on the thigh of your left leg. It is important that the foot and knee joint of the left leg are strictly under each other throughout the exercise, while exhaling, begin to extend the hip with the left leg, raising the pelvis until it forms a straight line with the back . Hold the top position for one second; then, as you inhale, gently and under control lower your pelvis to the starting position on the floor for one or two seconds, keeping your lower back flat throughout the exercise, trying to avoid a strong deviation; in the lumbar spine. Control your pelvis and tighten your abdominal muscles.

Do the exercise for three sets of 15 repetitions. We recommend taking a break between sets, 60 to 90 seconds. You can use a dumbbell or barbell to make the exercise more challenging.

Photo: istockphoto.com/undrey

Follow the link to learn four alternatives to squats:

4 effective exercises for beautiful glutes. We do not offer squats.

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Puck Henry
Puck Henry
Puck Henry is an editor for ePrimefeed covering all types of news.
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