The dilemma of women
Many women lose a lot of time between group aerobic classes or series endless and unnecessary glutes, adductors and abductors, strictly bodyweight or with little weight otherwise "become large".
Unfortunately, this myth has led to the abandonment of physical activity in many cases, just believing it to turn a decadent and hypotonic body into a toned body with a stunning silhouette, enough a few lessons in zumba and 30 minutes of treadmill treadmill uphill and strongly attached to the supports.
In addition there are also those who spend hours and hours on cardio machines, maybe with a nice heavy sweatshirt, with a single credo: the sweat, the more I train so dimagrisco. In fact they go only a few tens of grams of fat.
We go deeper into the information. The gluteus maximus, or the muscle tone of a woman par excellence, responds well to two types of training:
high speed and low load, for example a heavy squat (70-80% 1 RM)
- low speed and high load, for example, jumps or leaps
- and then the question protrudes spontaneous, how can I improve if I use low loads and infinite series? Where is the stimulus that do the buttock?
The gluteus tonic is the result of a complex chain in which intertwine growth factors, inflammatory response, energy consumption, and immune signaling of mechanical stress system. This chain is driven, however, by a supreme leader: the load.
Now having said that, we go a little bit in practice, what is or what are therefore the most effective exercises to train your buttocks?
would position the first place the SQUAT, in fact, this exercise is carried out a complete hip extension, which is precisely the main movement of the large gluteus.
The squat is also considered one of the most effective exercises to train not only the buttocks but also the quadriceps, though, compared to the press, it is much more complicated to use heavy loads.
In summary all those years in which it has a full hip extension (hip thrust, bridge, lunges and squats of course), are the most suitable to obtain good results on the buttocks.
I hope this short article helps to debunk one of the biggest myths in the history of fitness.