Isolation exercises for the buttocks and legs for girls. Examples of how to perform in the gym, at home

The gluteus muscle makes a woman's posture more even, a figure attractive, and a smooth gait. Isolation exercises for the buttocks and legs, performed in the gym, keep them in good shape. Strong muscles hold the axle well, making the pumping of the legs more efficient.

Start your workout: warm up and warm up

A workout always starts with stretching and warming up. The safety of classes increases after a quality warm-up. Muscle tissue is less injured, and its strength potential increases.

The warm-up duration is 10 minutes.

1. Neck warm-up - circular movements of the head in different directions.
2. Swing your arms back and forth in a circle.
3. Turns the body to the right and left.
4. Leaning forward: legs together, knees do not bend, hands need to reach the floor.
5. Straight torso tilts to the right and left. Legs should be spread shoulder-width apart, arms should be straightened along the body. With each tilt to the side, the opposite hand is raised. It is worth staying in this position for a quarter of a minute.
6. Hanging on a horizontal bar for more than 30 seconds will stretch the spine, straighten the muscles of the upper body.
7. Exercise "butterfly" - you need to sit on the floor: the legs are bent at the knees, the feet touch one another and the hands are pulled closer to the groin, the knees are spread apart - they need to try to touch the floor. Duration - 1 min.
8. Quadriceps femur stretch - sit on your knees with your feet on the sides of your buttocks. Hands need to be placed on the floor behind your back and lean back. Duration - 1 min.

Isolation exercises for the buttocks and legs in the gym can begin with an aerobic exercise for 5 minutes. (jumping rope, jogging).

"Good morning" forward bends with a barbell on the shoulders

The exercise is aimed at working out the large muscles of the buttocks, middle and lower back, back of the thigh (semimembranosus, semitendinosus muscles). During the slopes, the press strains and all the muscles of the posterior chain are well worked out.

Performing the exercise correctly in stages will ensure its effectiveness. Starting position: legs apart shoulder-width apart. You need to bend over and take the barbell, grabbing it with your hands so that your palms are turned up. The bar is placed on the trapezoid and straightened. It is important to keep your back straight and your shoulders straight.

Continuing the exercise "Good morning" with a barbell, you need to bend forward, with your legs slightly bent at the knees. When tilted, the pelvis moves back slowly. Tilt the body parallel to the floor. All muscles involved in the exercise should be tense. The tilt and return to the starting position should be carried out smoothly.

Exercise "good morning" involves changing the position of the hip joint - you should bend over, bending in the pelvis. You do not need to use your lower back. Inhale is done while tilting, and exhale is done upon returning to the starting position.The weight on the bar should be light and your gaze is directed forward.

Hyperextension

Doing hyperextension in the gym is safer than at home. You will need additional inventory: goat and wall bars, special trainer, Roman chair.

1. Before the lesson, you need to adjust the simulator so that you can lie on it and press your pelvis tightly. The edge of the pillow should be located at the fold of the body. The back of the legs (in the place of the Achilles tendon) is pressed against the rollers.
2. Hands should be crossed in the chest area or at the back of the head. Movements are performed smoothly - without jerking, and the body remains straight.
3. You need to bend up to 90 °, after that - return to the starting position for 1-2 seconds. The back is straight - no need to arch it back or hunch over. Flexion is done in the lower back, and the hips lie firmly on the pillow.

Reverse hyperextension

You can perform reverse hyperextension on a simulator, bench, Roman chair.

1. Starting position: lie on the surface with your stomach, lowering your legs so that they do not touch the floor. Tighten the muscles of the buttocks and the back of the legs. Hands need to firmly grasp the simulator.
2. Exhaling air, raise your legs to maximum muscle tension. When lifting, the legs should be in line with the body.
3. Fix the position for 3-5 seconds. The inhalation is done while lowering the legs to the starting position.

You need to repeat the exercise from 10-15 times in 2-3 sets. Break between sets - 1 min.

Hip flexion while lying on the machine

Before starting, you need to adjust the simulator for your height and leg length. The knee joints are free to extend beyond the edge of the machine.

The support of the roller falls on the lower leg above the foot by 5-7 cm.

1. Starting position: lie on the simulator with your stomach, put the lower part of your legs behind the roller, place your hands on special handles.
2. Exhaling, the shins must be pressed closer to the buttocks.
3. You need to lower your legs smoothly, while inhaling. The biceps should be tense during the exercise.

You need to perform the lesson 10-15 times in 2-3 approaches.

Breeding legs on the simulator

Isolation exercises aimed at the buttocks and legs in the gym include leg extensions.

1. Starting position: sit on the simulator, lean the outside of your legs against the pillows, straighten your chest.
2. You need to spread the hips smoothly - in the hip joint, without straining the knee and ankle. The spine is not involved in the exercise.
3. You need to linger in the diluted position for a few seconds.
4. Also smoothly return to its original position.

There is a study of the muscles: the abdomen, which holds the spine, the square lumbar.

Swing your legs back in a crossover

There are several options for performing: standing or resting on hands and knees.

Exercise while standing:

1. Face the machine with the ankle cuff secured. Hands need to take hold of the handrails. The pelvis is fixed over the foot of the leg, on which the support goes.
2. You need to do swings, slightly bending your leg at the knee. When the body is in a straight position, the working leg does not start back too much.
3. At the top, you need to linger and smoothly lower your leg.
4. You can tilt the body - this will make pumping the gluteus muscle more efficient.

A stand can be placed under the supporting leg, thanks to which the swings can be performed with a straightened leg.

With emphasis on palms and knees:

1. The cuff is fixed on the foot, you need to stand with your knees and hands on the floor, straightening your back.
2. The unbent leg is raised, directing the back of the foot up.
3. At the top point, the leg is detained and gradually lowered.

   

You need to perform from 12 to 15 swings with each leg in 2-3 sets.

Glute bridge

To perform the bridge, you need to lie on your back, leaning on your legs, bent at the knees.

Hands are placed freely - along the body.

1. Exhaling deeply, it is necessary to raise the pelvis so that the back and legs create an even diagonal line.
2. In the upper position, the buttocks should be strained as much as possible, without relaxing them when lowering.
3. On inhalation, the pelvis is smoothly returned down.

Leading the leg back, standing in the bar

Isolating plank exercises on the glutes and legs in the gym will help to make the thigh muscles rounded, tighten their inner part, increase the strength of the hamstrings:

1. You need to kneel with an emphasis on your elbows, shoulder-width apart. The back should be straight, look forward.
2. On exhalation, the leg is pulled back in a bent position. In this position, the thigh and trunk are aligned.
3. Holding your leg, you need to strain the hamstrings and buttocks as much as possible.
4. The leg drops as you inhale.

The angle of the bent leg should be 90 °, the heel should be parallel to the floor, and the body should remain straight.

Classic forward / backward lunges

The main exercise with forward lunges is performed as follows:

• legs are shoulder-width apart with a straight stand, the back should be flat, the chest should be straightened and the arms should be lowered along the body;
• the working leg is put forward with a wide step, bending at the knee - the supporting leg drops, practically touching the floor;
• returning to the starting position, the hind leg must be attached to the front;
• the next lunge is made with the other leg.

It is necessary to make 5-6 lunges, straining the press.
Back lunges are performed in the same way: the leg is thrown back at an angle of 90 ° and squats are done.

Steps to a high platform

For the exercise, you will need a step platform or a sturdy bench (30-40 cm high). Move 15-30 cm away from the platform.

1. The step platform must be placed in front of you. Feet shoulder-width apart, arms folded across the chest, back straight.
2. On inhalation, one leg is placed on the platform, while its muscles are strained as much as possible, the second is attached to it.
3. After lifting, you need to exhale and return the working leg to its original position.

When completing the task, you can alternate your legs.

Bulgarian slope

Starting position: straight stance with arms lowered along the body. One leg in a relaxed state is turned back, the body tilts forward until a straight line is formed parallel to the floor. During the exercise, the arms are pressed to the body, bent at the elbows. For each leg, you need to do 15-20 tilts.

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Leg press at an angle

Before starting the exercise, you need to prepare the simulator by setting the appropriate weight.

1. It is necessary to lie on your back and put your feet in the middle of the platform - the extent of the muscle zone being worked depends on how far the legs are from each other. In the classic exercise, the legs are shoulder-width apart.
2. Raising the platform with your feet, you need to hold it at the top - this is the starting position.
3. It is advisable to smoothly drop the platform, bending the knees to an angle of 90 °.
4. The platform is pushed with the heels to the starting position.

For the best effect of the exercise, it is worth keeping the whole body in tension, the lower back should fit snugly against the seat, the knees should be parallel to each other.

Romanian deadlift

Deadlifts can only be performed with flat-soled shoes.

1. You need to approach the bar tightly, placing your feet shoulder-width apart and straightening your legs at the knee joint.
2. You need to take a barbell slightly wider than your shoulders, and lift it with a flat back.
3. Raising the barbell, in the upper position, the pelvis moves forward. It is advisable to slightly reduce the shoulder blades, and strain the body as much as possible.
4. With the shoulder blades drawn together, the barbell is lowered down, the pelvis and buttocks are pulled back, achieving spinal deflection in all sections.
5. There can be no jerks at the bottom point. Weight lifting occurs due to the work of the hamstrings, not the lower back.

It is important to lift the bar correctly - pushing your feet back from the floor. The arms and legs should be slightly bent, and the knees should not bend more than 50 ° during the bend.

Exercises for girls on the buttocks and legs to perform at home

Exercises are performed in 3 sets of 15 times.

1. Squat "Plie" - straight stance, straight back, legs wide apart. The toes of the feet should point in different directions. The arms can be extended forward or placed freely along the body. Squats are done slowly and smoothly, the knees do not move forward. Squat angle - 90 °.
2. Hyperextension - performed on the floor, lying on your stomach. The upper body rises as you exhale and descends as you inhale. Hands locked behind the head will increase the tension in the body.
3. Swing your legs - performed on the floor from a position on all fours. The back is straight, the gaze is directed downward, each swing is made with a straight leg back. Breathing is arbitrary.
4. Walking on the buttocks - the exercise is done on a soft carpet. Sitting on the floor, with your legs closed together and your back straight, you need to move with your buttocks back and forth. The pace is fast, breathing is arbitrary.
5. Exercise "Chair" - stand with your back to the wall at a distance of a small step. The essence of the task is to sit on an imaginary chair, resting your back against the wall. The angle between the pelvis and the knees is 90 °. The arms are in a relaxed position along the body. Duration - 1 min. Repetitions - 3 to 5.

Isolation exercises for the buttocks and legs at home and in the gym are quite effective. But going to the gym will give more tangible results in a short time.

Common mistakes

When performing exercises, women make many mistakes that reduce the effectiveness of training, and sometimes lead to injuries:

• weak tension in the muscles of the buttocks and thighs;
• excessive extra weight;
• frequent strength training (from 5 times a week);
• poor warm-up;
• a lot of carbohydrates in the diet;
• improper exercise technique.

Tips from professionals

• Do not overload your muscles with training. There should be no more than 3 of them per week, since muscles grow precisely during rest after exercise. It is necessary to combine isolating exercises with basic ones.
• After strength training, you need to jump rope no more than 15 minutes in order to maintain the volume of the buttocks. At the end of classes in the hall, you can eat protein and rice with vegetables, or drink a protein shake.
• Sleep should last at least 8 hours for normal body recovery.

Isolation exercises for the buttocks and legs, which are performed in the gym, are more effective when combined with basic exercises.

The correct technique will allow you to qualitatively pump up the necessary muscles and give them the desired shape.

Video: Isolation exercises for the buttocks and legs in the gym

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