Today, many girls go to the gym precisely to make their buttocks firmer and rounder. Since not all girls can naturally boast of attractive forms, and genetically they are all different, the approach to training may differ. However, no matter how we train, sooner or later there comes a time when progress stops. In this case, a superset on the buttocks will help launch it - an effective way to “shock” the muscles and force them to grow again. What are the features of super series on the buttocks, which exercises bring the greatest results and what should be taken into account to make the buttocks attractive will be discussed in the article.
Features of buttock training for girls
It should be understood that the construction of the training process for working out the muscles of the buttocks in girls is necessary taking into account the type of figure and body weight. If you are overweight, you need to pay attention to the following points:
- changing food culture;
- working on problem areas to get rid of excess fat;
- adding cardio, circuit and interval training;
- regular classes without skipping for several months until the first visible result.
If a girl has a naturally thin physique, then the action plan will be slightly different:
- increasing the number of calories consumed;
- regular training using basic exercises;
- inclusion in the program of strength exercises with an emphasis on the lower body;
- balanced diet without harmful foods.
If you take these factors into account, both for one and for another type of girl, you will be able to make your curves more attractive much faster. In addition, the effectiveness of training will be significantly higher, which will allow you to achieve long-lasting results .
Types of supersets
Superset workouts aren't just for the lower torso. It’s very good to train the top like this. For example, a superset for girls for arms may contain exercises for arm curls and extensions. When performing bending, the biceps are actively involved and bear the main load. The extension is aimed at working the triceps. Biceps and triceps are antagonist muscles. The principle of execution is exactly the same as when performing the supersets described above.
What weight should you choose? Here you should focus on your own feelings and be guided by the fact that the weight should be less than the working weight. It may be worth performing exercises for bending your arms with one weight, and doing extension exercises with another. Arm curls are performed while standing vertically. Extensions are best performed with the body tilted forward. The back should be straight. There should be a deflection in the lower back. The amplitude of execution in both exercises should be maximum. This is necessary so that the muscle stretches and contracts as much as possible.
Complex superset for buttocks
As usual, training should begin by warming up the muscles of the whole body. Without warming up, it will be very easy to damage muscles, joints and ligaments, which will only slow down progress and can cause chronic disease. The complex set includes 3 blocks.
- Weighted plie squats + weighted deadlifts. Use dumbbells as your main weight. 2 sets of 15 reps.
- Lunges with weights + shifting body weight forward. The exercise is positioned as one whole and should be performed in 3 sets of 15 repetitions with a rest of about 30 seconds.
- Taking the leg back from a standing position on all fours + hyperextension. Perform 3 sets of 15 repetitions each.
The program has proven itself to be highly intense and quite effective for working the gluteal muscles.
To avoid overtraining, it is not recommended to include supersets in the training process more than once a week.
You should also remember about the regularity and systematicity of classes. After all, only with the right and comprehensive approach will the result be noticeable.
Supersets for girls
Training with supersets included in their plan is very, very effective. For girls, supersets on the legs and buttocks are good because they perfectly tone the muscles. They make the muscles invigorate. There are supersets for girls for both the back and arm muscles. It is often impossible to use this approach in training. The optimal mode for using supersets is once or twice a month. Otherwise, overusing supersets will cause the muscles to stop responding to the load properly.
Technique for performing exercises in a superset
When performing exercises in a superset, the main emphasis is on technique. If you neglect this rule due to the high intensity of the training, you may get injured. When using additional weight, do not immediately take the maximum one. It’s better to take a small one and gradually increase it according to the pyramid principle.
When performing lunges, maintain a right angle at the knee and do not swing your back leg to the side. It is better to perform this exercise to failure, that is, until a burning sensation begins to be felt in the gluteal muscles. When performing a glute superset, keep the pace and try to breathe correctly.
Examples of supersets
Supersets for legs and buttocks for girls are not particularly different from men’s. It so happens that men train more of the upper body. For leg exercises, regular exercises are suitable for them. A striking example of a superset on the legs and buttocks for girls is a combination of leg flexion and extension. Both exercises are performed on machines. When performing such a superset on the legs and buttocks, you should take a weight slightly less than the working one. This is due to the fact that the muscles work in an intense mode, and if you take the working weight, you can get injured. This relates to the question of technique for performing supersets.
Pump up your glutes with supersets
Do you have protruding buttocks? Pump them up with intense supersets and achieve the round, athletic shape you've been dreaming of.
Spring is just around the corner and summer is fast approaching. This means that the flow of people in gyms who are trying to lose their last pounds and pump up their abdominal muscles has increased significantly. Yes, that's all well and good, but nowadays a six-pack is no longer the main sign of an athletic body.
What could be sexier than a toned stomach, you ask? Stunning buttocks, of course!
Oh yes, buttocks are now taking first place in the “sexy fitness body parts” category. Nothing attracts attention like beautiful, round shapes. Firm buttocks will undoubtedly improve your rear view and also indicate your athletic training. Training your butt will help you run faster, jump higher, do heavy squats and compound exercises. Well-developed gluteal muscles can even protect your lower back during intense exercise.
If your buttocks are not ready for training, now is the moment when you should do them. In an effort to improve the shape of your buttocks, you need to perform heavy squats, lunges, and exercises with sports equipment. To speed up progress, you need to train intensively using supersets.
Supersets for sexy buttocks
There can be many reasons for underdeveloped buttocks - from a sedentary lifestyle to incorrectly designed training programs.
To create a superset, simply select a couple of suggested exercises and perform them without interruption. Each superset contains two exercises for the same muscle group, technically you will be performing a set of exercises. This will affect your muscle fatigue levels because you are forcing the same muscles to do more work in a shorter time frame.
If you don’t want to do outdated sets of exercises, it’s in vain! Specific exercises will help you get your buttocks in shape as much as possible. Combine exercises without equipment and exercises with light weights into a superset to strengthen your quadriceps and inner thigh muscles.
Three ideal exercises in pairs
To begin with, you need to perform 20-25 repetitions, then immediately reduce the number to 6-10 complex repetitions. Once you have completed the compound exercises, rest and repeat for a total of 2-4 supersets.
1Superset
Lying bridge + deadlift
Beautiful buttocks are the result of constant training.
When performing a bridge while lying down, you need to lift your buttocks up and try not to strain your quadriceps and hamstrings. Hold this position before lowering your pelvis to complete the exercise. If you feel discomfort in your buttocks, stand up and prepare to perform deadlifts. If you're deadlifting, make sure you're squeezing your glutes and not putting stress on your back.
2Superset
Leg Swings + Lunges
One of the best exercises is leg swings.
Lunges train the gluteal muscles; You will feel it when you walk on the platform. When performing such an exercise for the gluteal muscles, it is important that at a certain moment the exposed leg experiences the full weight of the weight and feels additional stress; this exercise can also be done using a movable block. To create maximum glute activation during lunges, use the highest bench you can or walk as wide as you can.
3Superset
Leg raises on the machine + Lunges with dumbbells
To ensure that the gluteal muscle is fully worked during the exercise, try changing the angle of your body.
When performing leg raises on the machine, lift the roller with your working leg and move it to the side. This activates the gluteal muscles. Raise your leg as high as you can, but you should still feel comfortable.
The back of the thigh and buttocks should be tense, then lunge. Your body may have trouble maintaining balance, but that's okay! You just did an incredible job. Use light weights until you feel confident in the movement.
SAVE THE BEST FOR LAST
To give the buttocks an ideal shape, it is necessary to pay increased attention to their development.
These supersets do not need to be done one after another. For best results, add one of these exercises to the end of your regular lower body workout. Don't do too many glute exercises because you may overtrain and therefore not be able to achieve the results you worked so hard for!
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Review of Ekaterina Buida
We found a lot of questions about Ekaterina Buida’s superset training program: “Exercises for the whole body - fat-burning workout.”
Our verdict: may Katya Buida forgive us, but this is a good, but very long exercise. The exercises are very easy and will not put any strain on your muscles. The fact that the title contains motivating words like “fat burning”, “full workout”, etc. and so on. nothing is guaranteed to you: more details Dear, I accelerated my metabolism or myths about “hyped” metabolism .
This is an option exclusively for home fitness and nothing more. In general, it is very reminiscent of exercises for osteochondrosis, which doctors prescribe
