|
|
|
Glute (Buttocks) Exercises, Strength and Definition.
Defining and Shaping the Glute (Buttocks) Muscles.
Lifting, defining, shaping and losing volume of the Glute muscles as with any muscle group, requires you doing more sets and reps for each Glute exercise. Very importantly for definition and shaping, you must increase the amount of different exercises you do for the Glute muscles and change your routines frequently. Avoid sticking to the same routines and the order of the Glute exercise group. Glute circuits and super setting advances the defining and shaping of the Glute muscle group.
Glute Circuits, Example routine 1.
Spinning Bike: 20-30 minutes.
Treadmill: 40 minutes.
Leg Kick Back: 1 set of 15-18 * 3
Abduction: 1 set of 15-18 * 3
Leg Press: 1 set of 15-18 * 3
Total Hip: 1 set of 15-18 * 3
Adduction: 1 set of 10 * 3
Sissy Squats: 1 set of 10 * 3
With the above example, you will do 1 set of Leg Kick Back followed by 1 set of Abduction, followed by 1 set Leg Press etc, but you need to repeat the exercises 3 times within the Glute circuit. Remember to change the order and or the amount of sets and repetitions frequently.
Glute Circuits, Example routine 2, Extreme.
Treadmill: 40 minutes. (Warm up, Calorie burner)
Lying Leg Curl: 1 set of 10-12 * 3
Leg Kick Back: 1 set of 15-18 * 3
Abduction: 1 set of 15-18 * 3
Leg Press: 1 set of 15-18 * 3
Total Hip: 1 set of 15-18 * 3
Adduction: 1 set of 10 * 3
Sissy Squats: 1 set of 10 * 3
Hyper Extensions 1 set of 10 *3
Treadmill: 20 minutes. (Cool down, Calorie burner)
The Glute (Buttocks) is a very big muscle and to positively shape and define the Glute you need to train the Glute with leg exercises. To lose volume, you need to push yourself. Treat the circuit as a cardio circuit. Have a maximum of 15 - 20 second break between circuit exercises.
Strengthening the Glute (Buttocks) Muscles.
Strengthening the Glute (Buttocks) muscle requires greater resistance on the Glute muscles typically heavier weights. It also requires a slower and more precise (concentrated) movement for the Glute exercise. Exercise numbers can be high but generally lower repetitions are exercised due to higher weight numbers. Changing your routine frequently is very important as we want to increase strength for the entire Glute muscle area.
Glute Circuit, Example routine 1.
Treadmill: 40 minutes. (Warm up, Calorie burner).
Squats: 6 sets of 10-14 reps (Weighted to Heavy).
Leg Press: 5 sets of 12-16 reps (Weighted to Heavy).
Leg Curl: 5 sets of 8-10 reps (Weighted).
Dead Lift: 5 sets of 8-12 reps (Weighted).
With the above example we have a lower number of sets as well as a lower number of reps but we will be pushing heavier weights per set. The first set will be lighter than the final set for each exercise. The second last set should generally be the heaviest set within the exercise. Remember each repetition is controlled and concentrated.
Popular Glute Exercises.
Squats. (Recommended for losing volume and strengthening muscles).
Hack Squats.
Power Squats.
Leg Press.
Dead Lift.
Seated or Lying Leg Curl.
Adductors.
Abductors.
Total Hip.
Muscle Training Behavior.
Using heavy weights in the gym increases muscle mass and strength. Using lighter weights combined with greater repetition numbers and cardio exercises, your body burns calories which helps with weight loss.
Gym Equipment related to Glute - Buttocks.
Glute - Kick Back.
Hip Abduction.
Hip Adduction.
Total Hip.
Leg Press.
|
|
Top Fitness equipment manufactures.
LifeFitness, Precor, Atlantis-Fit, Nautilus, Technogym, PanattaSport, TuffStuff, StarTrac, BH Fitness, BowFlex, NordicTrack, TrueFitness.
Copy Right 2007 fitness.spanishdaddy.com | About, Privacy and Terms
|
|