Weight Training for Women program glutes without equipment

This program for glutes bodybuilding woman's body weight. It can be followed in his house. It is free and consists of 8 exercises for ...

This program for glutes bodybuilding woman's body weight. It can be followed in his house. It is free and consists of 8 exercises for muscle strengthening and stretching exercises 3. Of the 8 training exercises there are 5 that run alternately on the right and left.

Firm buttocks without massive

It is a toning and firming program is flexible depending on the potential of each. Other exercises with dumbbell exist or specific material to be bounced buttocks or powerful but they are especially useful if the aim is a significant gain of muscle mass, strength or explosiveness. And the squat is perfect but there are many other exercises to tone the glutes . On an aesthetic level, to get toned buttocks firm and round the exercises without equipment on this page are better suited to women. They have the advantage of being made without having to leave home and do not require much space.

Temporal organization

The general principle is to repeat the same motion for 30 seconds and then recover motionless on site. The speed is supported without maximum. Depending on the level of fitness and exercise as you can do 20 to 30 repetitions during the time of effort 30 seconds.

We can use a stopwatch or a smartphone application such Runtastic giving the pace to meet these two stress and recovery phases. A series lasts 1 minute during the first 10 days of the program. A minimum of 4 sets per exercise will already be profitable to operate on the curve of the buttocks and firmness.

Distribution of exercises and duration of sessions

The program is modular can choose to follow an intensive fitness program by running each time the 8 exercises and by winning several sets per exercise but if the goal is to get back in shape it will be better to be progressive and only begin with 4 strength exercises supervised by a stretching exercise, the same preferably at the beginning and end of the session. Of the 8 years, 5 requesting the gluteus maximus and emphasize the bulging buttocks, 3 years musclent the gluteus medius and give roundness to buttocks. We will, at the desired aesthetic objective, more emphasis on the gluteus medius on the gluteus maximus.

Program 30 days to beef up or strengthen the glutes

The weight-training program offered by sportif.fr, 30 days to beef up the glutes , offers a balance exercises for all glutes. During the first 10 days of the program must be 4 sets of 30 seconds of effort and 30 seconds recovery from exercise. From 11 ° day evolution is as follows:

• - 11 ° to 15 ° day 5 sets per exercise 30 'effort + 30' rest
• - 16 ° to 20 ° day 5 sets per exercise 30 'effort + 20' rest
• - 21 ° to 25 ° day six sets per exercise 30 'effort + 20' rest
• - 26 ° to 30 ° day six sets per exercise 30 'effort + 10' rest

The number of series is therefore 4 and 5, and 6. The recovery time decreases. Successful exercises are also fewer. They can be executed with ankle but the effort 30 seconds should never vary .

Distribution of weekly workouts

These weight training can be followed every day but you can also choose to train as one day to 2 or even 1 day 3 if you are not in excellent physical condition or if you feel strong pains . Another interesting solution for distribution over a week to five days of the program and a Footing day and the last day rest. The program then takes 6 weeks.

Length of sessions

Regarding the duration of sessions it takes at least 35 minutes early spread program as follows:

1. 1st phase - 5 minutes for stretching the beginning which is an active stretching and must be performed by alternating contraction and relaxation of muscle stretching 6 seconds per phase.
2. 2nd phase - 4 x 4 minutes for 4 strength exercises is, counting the time to organize and recovery between sets and between exercises, about 20 to 25 minutes for the first 10 days
3. Phase 3 - 5 minutes to stretch end who is passive stretching and must be performed in complete relaxation without pain and holding the position at least 30 seconds per series.During the 2nd phase when the exercise targets one side of the body should be doubled series to beef up the right and left sides. A whole series runs from side to side is changed.

• Program Muscle Exercises Buttocks

  The brief description of strength exercises and stretching can be completed by following the links. Three of these exercises, the fire hydrant , the raised buttocks andabduction leg extended, also part of the Rope-Fitness Program to strengthen the thighs and buttocks.
  

  Stretching Exercises

  These stretches are active if performed by alternating contraction and relaxation of muscle stretching 6 seconds. They are passive if they are performed in complete relaxation without pain and holding the position at least 30 seconds per series.