A good exercise to have firm buttocks defined in the seats, to achieve the best results it is essential that this exercise is performed correctly and at least 3 times a week, about 10 to 20 minutes.
There is no defined number of seats to be executed, which varies from person to person depending on their physical condition and training, however, in most cases it is advisable to perform 3 to 4 series with 12 repetitions, starting with weight and then going a little to little weight, helping for example with weights or bars.
Therefore, it is ideal to be evaluated by a physical education specialist in a gym to get the best results.
In addition to being the preferred exercise to work in the buttock area, seats also offer other benefits such as:
The best contour of the body and helps to have a good posture, in addition to being able to be done in the gym or at home.
There are several types of seats to strengthen the buttocks, the most common sounds:
To run simple squats correctly, you need to
During exercises, keep your head facing your face with your arms outstretched in front of your body, swinging them at the same time to maintain balance.
Learn more about the benefits and proper functioning of seats.
To perform this exercise, also called slit or exhaustion, the cake should be preserved and:
During exercise, you can put your hands around your waist, behind your head, take some hands, or hold them over a forest to increase exercise difficulty and work your buttocks. This exercise could be performed in detention, blowing the movement out of the room.
The smell of juice is similar to that of the classic squat. In this case you have to separate the pieces by rotating them slightly, so you have to follow the same steps as with the conventional seat.
This exercise can be hacked without the use of weights, however, the results appear faster when using Russian weights, for example.
Bar seats can only be fastened in the gym and must also be broken with the help of an intern so as not to damage the extension.
You have to place the bar sideways, take it with your hand and place it against your face, after that you must follow the steps of the classic seat without releasing the bar.
In addition, you can add discs of different weights to the bar or even sit forward, making it difficult to exercise.
Jumping in the seat, in addition to helping to tone, helps to lose fat and increases cardiorespiratory resistance, which increases energy expenditure, so it is necessary to take a leap after flexing the wheels.
This exercise can also be performed on a computer called bosu, using the round part that is included with the inverted device.
The exercise with the ball against the wall, technically as wall balls, aims to get the person to separate properly from the classic phrase and require the use of a medical balloon. In this exercise you should:
It’s a very complete exercise that makes your legs and arms work in one move.
There is no universal number of seats to be reached, which varies between each person and their physical constitution, as well as the physical preparation available, however, in most cases it is advisable to make 3 to 4 series of 12 repetitions, starting with weight and increasing weight, for example, weighing the bar, for example.
However, the ideal is always to hack an evaluation with a certified intern in a gym for best results.
During seat delivery it is very important to stay focused on the buttock muscles and stay for a few seconds to allow each movement to stimulate these muscles, in addition, for the results to be obtained more quickly, it is necessary to increase weight, such as changing the bar, for example.
The suite changes a routine routine that can be done at home in the gym.
Heat
To climb stairs or use a climbing machine (5 minutes)
20 x Unit 1 20 x Unit 2
20 x Training 3 15 x Training 4
Rest for 2 minutes
15 x Training 5 20 x Training 6
extent
Stretch legs, buttocks and extend (5 minutes)
The difficulty of the routine should gradually increase with the person’s ability, increasing the number of repetitions and series of each exercise, increasing the load of the equipment they use.
At the end of the routine it is important to do the stretching of the muscles that have been worked, so that this allows a good recovery, see how to do them.