One of the most difficult work for many of us are the buttocks. Women are usually the most concerned with this part of the body, but all must train her as a few strong besides being more aesthetic buttocks will provide strength to the lower part of the body.
Often do not know what are the exercises more appropriate for this part of the body, and it’s essential that we isolate it to work in your fullness, since it’s large muscles that need to be worked hard to develop properly. A good way to do this is working them through the pulley, and it is it may be a good way to increase the exercise intensity while working in its entirety.
If of themselves buttocks exercises already have difficulty because it is important to not involve other muscle groups such as the quadriceps in his execution, we increase it if we carry out to pulley, and is that we have to maintain the balance and beat a weight die we raise only with the strength of our bodies and without any help from machine or other system. In this way We will increase the intensity of training.
One of the exercises used to strengthen the glutes is the elevation of hip with low pulley. In this exercise the resistance we will beat from the very bottom, since the pulley mustn’t it ankle. In this way, and placed standing in front of the pulley and with the pelvis slightly forward, we will make an extension of hip back with straight leg and reaching as far back as we can, so that our buttocks noten force.
This exercise will work the major butt If not forward leg too because they should already enter other muscles such as the quadriceps or the insquiotibiales in game. It is important that we carry out 4 series of minimum 10 replications each one with each leg, since we must maintain a balance between the two.
Another exercise that you can perform with pulley is the abduction of the hip in low pulley. To execute the exercise we’ll stand, with pulley seized to the ankle in the previous. It is important that we put aside, so that the pulley is us left or right, since we are going to work with side uprisings. Once placed in a position simply we must side raise the leg that is farthest from the pulley and that which is attached to the ankle. It is important that raise it the maximum we can to notice the intensity of exercise.
With the execution of this movement will be working the under the buttocks and the media they are located more deeply than the elderly. It is important that we make very good exercise to strengthen the most elaborate part. The number of repetitions can be just as that in the previous exercise, and must also be trained each leg.
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