Exercises for weight loss buttocks

Will weight loss exercise help reduce excessive fat deposits in the gluteus muscle? They will help, but on condition of their regular implementation: every day, allocating only 20 minutes to improve their shape and get rid of unnecessary fat stores.

[1]

Effective exercises for weight loss buttocks

Effective exercises for weight loss of the buttocks will be only when they are physically loaded during their exercise, that is, all three gluteus muscles (musculus gluteus) strain: large, medium and small. The function of the large muscle is to unbend and rotate the hip joint outward, straighten the bent trunk and maintain the vertical position of the body. The middle muscle of the buttocks has its own task: to help the big muscle to remove the thigh and straighten the trunk, and also to provide the torso inclination to the sides. A small muscle (located deeper than all) is assigned the role of an assistant to more powerful muscles in providing the work of the musculoskeletal system and the implementation of locomotion (moving the body in space).

Why do we talk about muscles? Because it is between them is a solid layer of fat - gluten fatty tissue. Like any fat tissue, it has its functions: to provide the body with heat and save energy.

So, we begin to do exercises for fast slimming of the buttocks, to increase energy costs not at the expense of calories consumed with food, but by spending excess stocks of fat energy stores accumulated by the body in the area of the seat.

[2]

Exercise for slimming the buttocks in an upright position

It should be remembered that the maximum benefit for activation of interstitial metabolism of fatty tissue is achieved not by the duration of the exercises at a measured pace, but by their intensity: in 20 minutes it is necessary to complete each exercise at least 10-15 times, with minimal respites between them and repetitions of the whole complex less than three times. Only then will the biochemical mechanism for burning excess fat begin.

The best work is to activate the large and middle gluteus muscles with legs and lunges, and start with them.

• The first exercise - the machi back

Holding on to the back of the chair or the edge of the table alternately execute 10-15 mahov legs back, trying to raise the leg as high as possible; while the back should be kept evenly, that is, do not tilt the body forward.

• The second exercise - flips aside

Remaining standing at a chair or holding a hand for another support, turn to her right side and perform the swings with your left foot to the side. Change the position (left side to the support) and execute the swing to the right foot (how many times you need to do, you remember).

• The third exercise - attacks

From the standing position, hands on the belt, take a wide step forward with the right foot and, bending it in the knee, do springy squats with simultaneous stretching of the muscles of the left (flat) leg (the left foot rest on the toes). Ensure that the back remains straight. Then change your legs.

• The fourth exercise - squats

The position of the feet is feet on the width of the shoulders, hands are to be connected in the "lock" behind the head. Perform smooth sit-ups without lifting the heels off the floor; The back should be kept as straight as possible and try to squat as low as possible.

• The fifth exercise - retracting the leg with balance

The position of the feet - feet together, hands on the belt. Take your right foot back until the foot touches the floor with your fingers, then lift your leg up and balance your left leg. After 5-7 minutes of a static position, change your legs (repeat 10 times with each foot).

Exercises for slimming the buttocks in a horizontal position

• The first exercise is a half-jog

Lying on his back, his legs are even on the width of his shoulders, his hands are stretched along the trunk, his hands are pressed to the floor. Sequence of execution: bend the legs in the knees so that the legs are perpendicular to the floor; raise the pelvis with support on the feet, palms and shoulder blades. Hold 5-7 seconds, return to the original position.

• The second exercise - the transfer of legs

Lying on the back, both legs are bent at the knees, arms stretched along the trunk. Leaning on the palm of your hand and not lifting your back from the floor, bend your bent legs to the right and left, trying to touch the floor with your knees.

• The third exercise is a half-board

Lying on the stomach, legs are even, feet rest on fingers, arms bent at the elbows. Sequence of execution: lift the trunk with an emphasis on the fingers of the feet and elbows, the back is even. Hold in this position for 10 seconds and return to the starting position.

• The fourth exercise is a half-board with legs raised

It starts with the same position as the previous exercise, but during the holding of the raised body it is necessary to lift the leg upwards, each time changing legs.

• The fifth exercise - lifting the legs without a bar

Lying on the stomach, legs are even, feet rest on fingers, arms bent at elbows, head on hands. The whole body remains in a supine position, and only the legs should be lifted, without bending them in the knees. In this exercise, not only gluteal muscles are very well loaded, but also the abdominal press.

As you can see, the exercises are simple, the main thing is to do them every day. Still very much help to struggle with superfluous gluten-free fat a bicycle (if on it to go at least in day) and swimming (any style and in any reservoir).

Adjusting the body weight of a person is a complex physiological process in which muscles actively absorb a significant amount of energy. If a person leads a sedentary lifestyle (physicians call it hypodynamia), then against a background of excessive intake of calories, there is a violation of the body's energy balance, which inevitably leads to the development of obesity. Doctors are advised to perform exercises for weight loss buttocks, but do not forget about the need to reduce or completely abandon the use of carbohydrates, which turn into fat.