Who would have thought that even the shape of the priests can tell a lot of interesting things about the representative of the beautiful half of humanity! Experts distinguish four main types of buttocks: circle, square, triangle and heart. Let's consider each form in more detail.
The shape of the fifth point can report on the state of health of its owner, as well as suggest what sports exercises you should pay attention to in order to stay in great shape.
Circle - hormones are normal
If your reflection in the mirror shows a round ass, you can be calm - the hormonal balance of your body is normal. In addition, 95% of men like just such buttocks. According to statistics, it is easy for girls with a similar form of priests to bear and give birth to children. People say that women with such a fifth point give birth to healthy and intelligent offspring. Whether this is true or not is unknown, but it sounds good, doesn't it?
To keep appetizing forms attractive and fit, it is useful to do classic and Bulgarian squats, other basic exercises designed for the gluteal muscle.
Square - evidence of good health
According to the observations of experts, women with a square booty are usually hardy and boast good health. But outwardly, such an ass rarely pleases its owner. Girls tend to round the fifth point, making it more seductive for the opposite sex.
With such a figure, exercises on the side are best, as well as standard leg raises. You can add slopes with weights (this will give the muscles elasticity), and stretching exercises will perfectly consolidate the result.
Triangle indicates estrogen imbalance
Owners of priests in the form of an inverted triangle may complain of insomnia, problems with the menstrual cycle, reduced sex drive, and even chronic fatigue. These are all signs of an estrogen hormone deficiency.
This problem can be dealt with through diet. It must contain organic fruits and vegetables. Never take steroid contraceptives! As for the set of exercises, you should pay attention to working on the lower part of the buttocks - stretching and squats with dumbbells.
Heart - a hint to check hormones
If the butt resembles an inverted heart, it means that the body lacks the female steroid sex hormone estrogen.
Want to get rid of prominent sides? You will have to adjust your diet and regularly do exercises to pump your legs and buttocks. It's about bends and squats. Fitness trainers advise paying attention to Pilates.
Let's start by repeating the common truth: without surgery, the shape of the buttocks cannot be changed, only their size can be changed. The shape of the buttocks is a genetic given exactly the same as the shape of the eyes or the length of the legs. Do not listen to those who promise to turn your flat ass into a ball: these are "wiring" for chickens. Of course, you can get before and after pictures of your ass supposedly modified by barbell squats under your nose. However, smart and attentive people will notice: if the buttocks are round in the “after” photo, then they were round and were, only smaller.
If you are building a body with fitness, information about the shape of your buttocks is a reference, and not a key one. Such an understanding can be useful for proper selection of clothing, but not for drawing up a training program.
There are 4 generally accepted forms of the gluteal muscles. They are operated by surgeons performing buttock plastic surgery.
1) “A-shaped” shape (“inverted heart”, “oval”) - the standard shape: the ratio of waist to hips is 0.7. The upper part of such buttocks is small, the lower part is fleshy, the rounding from the base of the legs to the waist is sharp, there are no folds and lateral influxes.
2) "Round" - the width of the waist bones is equal to the width of the pelvic bones, but the buttocks are convex, prominent. As a rule, these are the very “heavy” buttocks.
3) "V-shaped" shape - the buttocks are "filled" in the upper part, but narrow down in a "funnel" direction.
4) "Square" - the width of the waist bones is equal to the width of the pelvic bones, but the buttocks are flat.
Appetizing nee "hearts", if they are not dealt with, will hang with age in a dull leather bag, "round" ones will be covered with cellulite bumps, and "V-shaped" ones will turn into a sluggish chicken tail.
Well, what: I told you what are the shapes of the buttocks? She told. Evaluate yours and ... forget. This information is of no use to you. In the matter of building a body, talking about the shape of the buttocks is nothing more than “blah blah blah”. What you really can and should pay attention to is the thickness of the fat layer and the condition of the muscles. Both of these are subject to adjustment.
We correct the thickness of the fat layer with proper nutrition and competent cardio loads, and improve the condition of the muscles with exercises with iron.
Understand: squatting, you do not "build up" the ass, you just tone your gluteal muscles. If you have a “square” ass on confident thighs, then from squats with a barbell your thighs will become even more confident, and your butt will remain “square”.
When you start training your buttocks with weights, the first thing you should pay attention to is not their size, but your waist width and hip circumference. Normal ratio and work experience from a year? Feel free to experiment with the number of repetitions per set. Not? Then only "multi-repetition" will help you. My experience shows: in general, the bodies are clumsy, the proportions are disgusting, "medium rep" and "low rep" without side effects in the form of a football player's thighs or an oak waist can afford 1 out of 100.
In fitness, there is a lot, a lot of waste paper under the heading "How to raise the buttocks" or "Features of training the buttocks depending on their type." Everywhere some indistinct sets of exercises are given. To be honest, I don't understand what principle they are based on. That's why for the "A-shaped" ass, say, swings are shown, and for the "V-shaped" - ascents to the step platform?
To write a set of banal exercises and sell it to neophytes does not require much intelligence: the entire fitness business is built on this. If the magazines were telling the truth, they would have run out of topics long ago and gone bankrupt, because the truth is simple:
1) The shape of the muscles cannot be changed.
2) Excess fat is removed from the buttocks with proper nutrition and cardio.
3) Strength training for the gluteal muscles should be composed, taking into account the circumference of the waist and hips. If the proportions are ideal, you can experiment with the number of repetitions in the sets. This does not give a change in the shape of the buttocks, but only “surprises” the body, preventing it from getting used to any particular training regimen.
4) All exercises work and give excellent results if they are performed without violations of technique, systematically and without “jambs” with nutrition.
I wrote about my principles of training legs and buttocks. If you have good proportions and a year of experience, they will suit you. If not, then item 5 (squats) - only in the "multi-repetition". Even if you are a “ruler”, “medium repetition” will not suit you, because “rulers” do not have a waist. Do you need to aggravate its lack of expression with illiterate fitness?
But, in general, I would recommend once and for all to abandon work on the body according to the fragmentary principle: to cling to one zone and “gouge” it in pursuit of an ideal that, most often, is unattainable. Always look at your body as at, and not at its separate parts. Everything matters: even the size of the head.
Here on the Internet I watch amazing stories of weight loss, when women could not stop and I will cross the line that is acceptable for them personally. And what do I see? They become not chiseled figurines, but “chupachups”: a big head on a fractional body. Not everyone can become standards and walk the catwalk, not everything is so simple. If fitness or a surgeon's scalpel radically changed figures, the world would be inhabited by outwardly perfect people. Feel your own, personally your edge and your capabilities and do not try to go beyond them.
The shape of the buttocks cannot be changed. This is the ultimate truth. Understand this already and do not try to do what squat, stocky mustang women do in their fitness videos. In the matter of building a female body, “under” is better than “over”.
Your goal should be to strive for a harmonious body, and not for a round ass or "cubes" on the stomach, because the latter for many are often achieved at the expense of proportions, and beauty lies precisely in them, multiplied by the high quality of the body.
Hourglass, pear, apple - you probably already figured out what type your figure belongs to. What about buttocks? They also differ in the shape and features of the deposition of adipose tissue in different people. There are four main buttock shapes: square, round, heart-shaped (or A-shaped), and triangular (or V-shaped).
Put on leggings and take a photo of the buttocks "full face", "in profile" and at an angle of 45 degrees. From the pictures it will be easier to determine your shape and choose the type of training. Also, with their help, it will be possible to monitor progress and monitor how your buttocks slowly but surely become elastic and toned.
Excess volumes in the "square" usually remain in the upper part. It turns out "muffin top" - hanging over jeans "sides" like the top of a muffin over a cupcake. To "lift" the buttocks and reduce the problem area from above, fitness instructors advise focusing on the gluteus medius and minimus muscles - those closest to the waist, and doing more rotational exercises.
LUNGS WITH ROTATION
Stand up straight, take dumbbells and raise your hands in front of you. Lunge forward, leg bent at a right angle. Turn the body and arms towards the bent leg. Push off and return to the starting position. Repeat 12 times.
SWING THE FOOT TO THE SIDE
Lie on your side, lower leg bent, upper leg extended. Lift your top leg, point your toe out, and slowly lower it without touching your bottom leg. Do 16 low swings. Then straighten and slightly lift the lower leg and do another 16 swings with the upper leg.
SQUATS WITH SHAPS
Stand straight, feet shoulder width apart. Squat down into a low squat, rise up and swing your leg to the side. Repeat 16 times.
With this shape of the buttocks, you need the most diverse training program in order to influence the muscles from different angles, make them more voluminous and emphasize the transition zone of the waist to the buttocks and buttocks to the hips.
COMPLEX OF LUNCHES
Lunge forward with your right leg, bending it at a right angle. Then - lunge to the side with the same foot and lunge back. Try not to stop, returning to the starting position between lunges, and smoothly move from one lunge to another. Repeat 10-12 times.
Stand up straight, heels together, toes apart. Slowly lower into a deep squat for 10 reps. During the last approach, do not rush to get up - squat up and down for ten seconds, rising slightly.
LEG LIFT IN PILATES
Take a chair for support. Lean forward, leaning on a chair with one hand, the other hand on the waist. Raise your leg to the side to hip level, then gently move it back and lower. Repeat 10-12 times.
We work on the area of \u200b\u200bthe "breeches" - the gluteus maximus muscle and the muscles of the back of the thigh to "lift" the buttocks.
EXERCISES WITH EXTENDER
Fasten the expander at the level of the calf muscles, legs shoulder-width apart, the back is straight, the buttocks and abs are tense. Take a step to the side with your right foot. Then take a step in the same direction with your left foot so that your legs are again shoulder-width apart. Take 10-12 steps and repeat, starting with the left leg.
ONE LEG SQUATS
Use a chair for support. Stand on your right leg, stretch your left forward. Squat as deep as possible on one leg, pushing your pelvis back a little, tensing your abs and keeping your torso straight. Repeat 10-12 times for each leg.
LEG LIFT STANDING BACK
Stand facing the chair. Tighten your abs, lower your shoulders. Place one hand on the back of a chair and the other on your belt. Slightly bend the supporting leg at the knee, and lift the working leg back to hip height, leaning forward slightly. Perform the exercise 10-12 times, try not to completely lower the working leg to the floor. Then, keeping the same posture, bend your back leg at the knee and repeat the exercise.
Modern young men are not always attracted to the square butt of the opposite sex. Therefore, girls try to give her as much attention as possible. Today, on the scale of attractiveness for guys, the butt takes almost the first place. Round and elastic buttocks not only attract men, but also increase women's self-esteem. Even if nature rewarded only with a square booty, it makes no sense to be upset, because there is always a way out. The article will help to cope with the problem, introduce the basic rules of training and suggest the best exercises.
Square booty
Few people believe in the fact that the form is an indicator of the health situation, as well as the level of hormones in the female body. So, the square shape of the priests indicates good health and is an indicator of the maximum endurance of a person.
Unfortunately, not every owner of such buttocks likes this shape. Therefore, girls go to gyms in order to correct and give this part of the body soft lines. The set of exercises is simple, and therefore, it can be easily performed at home. More details about them will be discussed below.
leg day
Girls who regularly visit gyms, even on a day when it is necessary to train exclusively the lower body, do not always use their square ass. The most common exercises (deadlifts, lunges, and so on) only increase quadriceps and not powerful buttocks.
squat
Many people think that squatting will help fix a square ass. For some people, this statement is correct, but for some, this exercise will not bring sufficient benefit. Each girl has her own physique and muscles that intercept the load on herself, so not every athlete can pump up her ass with the help of a squat.
The most common situations where this exercise does not help are:
- hip growth from almost any load;
- during exercises aimed at the muscles of the legs, the work of the buttocks is not felt;
- over a long period of time when deadlifts and squats are performed correctly, the part of the body below the back does not change shape and still remains flat.
What better not to do
When people do not know what to do with a square butt, they begin to perform incorrect actions, after which they get injured. For example, girls believe that big hips do not look very nice from the outside, so they refuse strength training and start running rather long distances. Of course, the volume of the hips will decrease, but the muscles will also leave with it, and if you want to take up the iron again, you can quickly get seriously injured.
pop day
Thinking about how to pump up a square ass, some girls do not even realize that you can add a pop day to leg day. Training on this day should be devoted exclusively to the gluteal muscles, and the load on the quadriceps and hamstrings should be minimal.
Before you start doing exercises for a square priest, you need to pay attention to tips that will help you achieve the expected result. Among them:
- Intuitive load. The goal of the workout is to maximize the use of the buttocks, and not the entire lower body. When there is a feeling that the gluteal muscles have already worked out enough, you should finish the workout. If you continue to perform the exercises, then the load will again go to the biceps and
- Required activation. It is best to start a pop day with bridges performed on the floor or bench. At the highest point, it is imperative to make a delay for literally a couple of seconds, while reducing the gluteal muscles as much as possible. It is also recommended to experiment with the rhythm of movements. Thanks to this, you can feel the work of the muscles during slow and accelerated lowering. In addition, the position of the legs should also be changed.
- Absence of numbers. If the training is allocated to the study of the gluteal muscles, then you can not even think about the records on this day. Hypertrophy of certain muscles directly depends on their work, but not on the number of repetitions. During training, you should use only the weight when working with which there are no problems with controlling your own movements.
- training volume. Athletes who are just starting to give themselves such loads are convinced that about 15-20 exercises must be included in the workout. This stereotype should be immediately thrown out of your head, because the most effective training can be easily done in a short time. Even a couple of exercises, if performed correctly, may well give the maximum load.
- should be first on leg day. The simplest technique, constantly used by experienced bodybuilders: the training begins with a lagging muscle group, after which it will turn on much more during subsequent exercises. It should be noted that on the day of leg training, it is not recommended to pay too much attention to the butt and overload it, because you only need to pump a little blood. When performing exercises aimed at working out the legs, you need to show your buttocks that they will have to work well in multi-joint leg movements.
- Farewell to fat. As you know, the more intense the training, the better the blood circulation and the mobilization of fat in this area. This means that when training buttocks to solve the problem of a square shape, excess fat will also go away from regular exercises.
- Weighing. When work on hypertrophy is carried out, the result will be reflected in the mirror much better than on the scales. Therefore, you should always pay attention to your own reflection or recently taken photos, rather than expect something good from the scale.
Main complex
Knowing how to properly train, you will perform exercises for square-shaped priests without much difficulty, and the effect of them will become noticeable very soon.
The main complex includes the following exercises:
- Lying on the floor, bending your legs and firmly resting your feet on the floor, you need to raise the pelvis, straining the buttocks as much as possible, and not the legs. Having lingered at the top point for a couple of seconds, you should return to the starting position, but at the same time it is forbidden to relax the buttocks. The exercise is performed in 3 sets of 10 repetitions.
- Standing straight, with your feet shoulder-width apart, and your hands behind your head, you need to perform a deep squat, while pulling the pelvis back. The back should be kept straight, and the main load should be directed to the heels. After the thighs become parallel to the floor, you need to slowly return to the starting position. It will be enough to perform 3 sets of 10-12 repetitions.
- Standing straight with legs wide apart, you need to do a deep squat, moving your hands and butt back. After that, you should stand up and take one leg up, then squat again and repeat with the other leg. Do 3 sets of 10 reps for each leg.
- With your hands on your hips, and your feet shoulder-width apart, you need to sit down so that your legs form a right angle. In this position, you should fix, then rise on your toes, lower yourself again and repeat the exercise in 3 sets of 7-10 times.
- Leaning back against the wall and putting your hands on your hips, you should sit down (as if on a chair), then raise one leg, hold it up for about 1 second and lower it. With each leg, this exercise should be performed in 3 sets of 15 repetitions.
Additional exercises
When visiting the gym, along with the main workout, you can perform several additional exercises that require special equipment. It will be enough to do 2-3 sets of 10 repetitions on the following simulators:
- pull of the block between the legs;
- hyperextension;
- deadlift;
- stair simulator;
- sled pushing.
If a sports club has at least one of these simulators, then you should definitely work out on it in order to consolidate the result.
Today we will consider a very interesting question: how to make the ass big, round and elastic, or, as they often say, “shelf”.
In fact, girls often want to remove the hollows on the hips (buttocks) on the sides so that the butt becomes round and “standing”.
Kostya Shirokaya fully understands and shares such desires, which means that she presents you a new lifesaver article for everyone who wants to make Madame Sizhu appetizing without mistakes!
We find out how to make the ass round and beautiful, how and with what exercises to pump up the gluteus medius muscle, and also how to lift and work out sagging buttocks up!
The article was written using the materials of the wonderful fitness trainer Alisa Levchegova - a link to her useful page with high-quality information on Instagram fitnes_alisa
Causes
So, let's first determine the reasons for the formation of such depressions:
- Hollows are visually manifested due to fat in the breeches and sides. Those. if you reduce this fat, the cavities will practically disappear:
- Hollows on the buttocks indicate underdeveloped gluteus medius, which forms a beautiful transition from the waist to the hips and makes your ass a "high chair":
muscle anatomy This is how the developed large, small and middle gluteal muscles look in tension with a low percentage of fat. In a relaxed form, it will be just beautiful rounded hips, see how the inflated gluteus medius muscle looks in the photo:
Not upgraded / if it was upgradedSo, have you identified the cause? Great, it becomes clear what to do next with this!
How to raise the ass with a shelf and remove the hollows on the buttocks on the sides?
Let's discuss in question form how to make a round buttock out of a square one and how to raise the buttocks with the help of exercises:
Well, let's finally talk about training!
Exercises for the middle and small gluteus muscle for its growth
So, let's find out which exercises lift the buttocks. To do this, you need to find out in which movements the muscles are involved.
Gluteus medius muscles (main functions):
- Stabilizes the body when running, walking.
- Takes the hip to the side.
- When fixing the thigh, it holds the pelvis and torso vertically.
- The anterior bundles turn the thigh inward.
- The posterior bundles turn the thigh outward.
Be sure to watch the explanatory video on how to pump the gluteus medius muscle effectively and without pain!
In the room
Knowing the functions of the muscle, we can identify the exercises in which it is involved.
Workout
So here are 3 workouts focusing on the gluteus medius to get your glutes up in the gym:
heavy
diagonal lunges (curtseys are also called) - DO NOT RECOMMEND, too unnatural load on the knee joint;
(lying on your side / standing with weights or with an expander, in a mahi block frame with a cuff) 4 x 20;
Light
Stretching
How to stretch a muscle with pain? Stretching the gluteus medius and minimus is very important for releasing tension. To achieve this is very simple: for example, using a tennis or other hard ball. First you need to feel for the muscles themselves and the main points of tension: lie on your healthy side and bend your legs slightly, and then massage the thigh muscle from the top edge of the pelvic bone to the top of the femur.
When you find your trigger points, roll over onto your affected side, place a tennis ball between your body and the floor, and let gravity do its thing. Roll over to the front of your thigh to apply pressure to the tension points in that part of your glutes. You can easily find the right place - the pain will be acute. However, if you are patient, breathe deeply and relax for a few minutes, the pain will slowly start to subside. In addition, perform the following series of stretches.