Four exercises to have the buttocks of steel


All physical change requires time and effort; including achieving buttocks of steel. Therefore, if you are looking to show off a spectacular body in summer or at any time of the year, you should start now with routines that help you shape or tone those areas of your body that you want to improve.

In many routines the lower part of the body is the great forgotten. But leaving this area aside is a mistake for those who want to see quick effects on their physical change, since the muscles that make up the lower body are the largest in the entire body and as such they need specific and isolated training to achieve their mobilization. and achieve results, according to an article in Levante.

https://diariolibre.blob.core.windows.net.optimalcdn.com/images/2022/01/27/a-woman-with-open-arms-16d92a9a.jpg

infographic

For his part, the sports coach, Francisco De Jesús (@FrankFit.1) and the fitness Elizabeth Almonte (@Elizabethalmonte28), creators of the program “Transform”, share with Diario Libre a routine of exercises that, with discipline and accompanied by a correct diet, will make you look buttocks of steel.

“With this initiative we seek to instruct on how to have a good diet in the company of a training plan adapted to your needs, whether it is weight loss or muscle mass increase,” said Frankfit.

then four exercises to tone and harden the “buttocks”:

Four exercises to have the buttocks of steelhttps://diariolibre.blob.core.windows.net.optimalcdn.com/images/2022/01/27/a-woman-with-open-arms-e0499946.jpg

infographic

Elizabeth Almonte. (EXTERNAL SOURCE )

one. hip thrust

Frank explains that this very flattering exercise. To do it, you must start the first series with 15 movements: squeezing your buttocks hard when rising and without letting yourself fall. Continue the other series with 20 movements and rest one minute for each round.

two. hip extensions

The also bodybuilder for this exercise recommends looking for a straight surface, such as a wall, for example, placing both hands flat on the surface and maintaining a straight posture. Here you will perform 15 movements with the right leg and then 15 more movements with the left leg, extending them straight and resting one minute after having worked both legs.

3. squat sumo

“We will separate the legs with the balls of the feet located outside and with controlled movements we will go down and perform 12 repetitions in the first round, then 15 repetitions, followed by 20 repetitions and finally a series of 25, resting a minute and a half for each series,” says Elizabeth.

Four. Static lunges

Finally, with your hands placed on your waist, move your right leg forward and then place it at its starting point. Performing 15 movements: we will do the same with the left leg until completing four series. Rest a minute and a half for each round.

“To optimize the results, it is advisable to be constant and develop the routine accompanied by a good feeding program” Elizabeth Almonte Fitness

Four exercises to have the buttocks of steelhttps://diariolibre.blob.core.windows.net.optimalcdn.com/images/2022/01/27/a-man-with-arms-crossed-092f29e0.jpg

infographic

FrankFit (EXTERNAL SOURCE )

FrankFit He is a sports nutritionist, personal coach and bodybuilder. For five years he has been training athletes who develop in the bodybuilding circle.

Elizabeth Almonte He had been doing physical activity for several years, but in 2019 he took his health to another level by using a good diet and went from weighing 165 pounds to 140.

Source-www.diariolibre.com