Coaching
Exercises, in the performance of which you must constantly maintain balance, work better on the muscles of the buttocks.
Operating principle
You can simultaneously work through all the gluteal muscles, including the muscles that move the leg to the side and bring it inside. Thanks to this you will develop not only strength, but also cardio endurance. In addition, burn more calories.
Muscular mechanics
The gluteus maximus muscle works together with the other two located on the lateral surface of the thigh: the middle gluteus and the minor gluteal. They both start from the pelvic bone and attach to the upper part of the femur. Their task is to set one's foot aside.
Equipment
To perform these exercises, you will need a fitness ball, a rubber shock absorber or elastic bandage, a bar or bar. With the traditional approach to strength training, the movements are mainly in the forward-backward direction, so the muscles responsible for sideways movement are not sufficiently developed. "Side" exercises will help restore muscle balance and improve the appearance. In addition to this complex, you can also make attacks and jumps aside or engage in a slide.
1. Squatting. Strengthens all gluteal muscles. Tie the ends of the rubber shock absorber or elastic bandage and put the resulting ring on the ankles. Stand up straight. Legs shoulder width apart, socks looking forward. On the shoulders, put the bar. Tighten the press and remove the scapula. Take a step to the side to feel the resistance of the shock absorber. Do squats as if you want to sit on the edge of a chair. You can tilt the body slightly forward. Knees should be above the feet. Strengthen the muscles of the buttocks back to the starting position.
2. Legs on the fitness ball. Exercise strengthens the muscles of the lateral surface of the thighs. Wear an ankle ring made of a rubber shock absorber or elastic bandage. Stand on your knees in front of the fitness ball, lay your belly on him, put your hands on the floor and, stepping over them, take the initial position: the pelvis and hips lie on the top of the ball, the body forms a straight line from the top to the heels, the toes of the feet look to the floor, hands Straight, palms are exactly under the shoulders, fingers are looking forward. Spread your legs slightly apart to feel the shock absorber's tension. Without changing the position of the hull, maximally spread your legs apart. The socks are looking at the floor. Slowly return to the starting position.
3. Retracting the leg. Strengthens all gluteal muscles, as well as the muscles of the front and back surfaces of the thighs. Wear an ankle ring made of a rubber shock absorber or elastic bandage. Stand directly sideways to the support. Legs shoulder width apart, socks looking forward. Straighten the press, straighten the chest. With your left hand, grasp the support, put the right on the thigh. Take your right foot to the side, as far as you can, without tilting the case. Sock the right foot to yourself. Return to the starting position, but do not put the right foot on the floor. Do all the repetitions first with one, then with the other foot.