Exercise machines for the buttocks in the gym for girls. Names, how to practice, video lessons

Kinds

Muscles perform several important functions. The motor function ensures the movement of the human body in space, the formative function determines the outline of the figure. The gluteal muscle is one of the largest muscles of the human body.

The full volume of the buttocks is made up of three paired muscles, each of which has a specific meaning:

Insufficient physical activity causes the gluteus maximus muscle to sag, the skin of the thighs and buttocks to become flabby, and traces of cellulite appear.

Exercise machines for the buttocks in the gym help ensure visible results with systematic training:

• increase muscle mass;
• correct the volume of the buttocks;
• improve the relief of the gluteal muscle group.

A competent instructor helps you develop a training plan and adjust your nutrition system. When using strength training equipment to pump up the gluteal muscle, split meals and the inclusion of proteins and easily digestible carbohydrates in the diet are of particular importance.

Instructors advise not to forget to control the amount of water you drink, which helps restore the body’s water balance.

Exercise machines for the buttocks in the gym are conventionally classified according to their main purpose:

• Cardio equipment . This is a group of exercise machines that create the illusion of natural human movements. Such movements include running, walking, cycling. Cardio exercises do not involve a specific muscle group, but an entire system that forces you to control your breathing balance and the activity of your cardiovascular system. Some types of exercise machines of this type are aimed at working the muscles of the lower body, but at the same time use the arm muscles, pectoral muscles, as well as the extensors and flexors of the spine.
• Strength training equipment. This is a group of devices that has a narrower focus. To pump the buttocks, a mechanism is used that involves influencing the gluteal muscles by weighting them during movement. They operate under free or built-in weight. Pumping up a specific muscle group on strength training equipment is more effective and becomes noticeable in a short time.

Exercise machines for the buttocks in the gym can be very diverse. The result is achieved through proper planning of classes on all types of simulators. Combining cardio exercise with strength training allows you to increase muscle mass and give each buttock the desired shape.

What exercise machines will help you work on your buttocks?

In any gym, first of all, a large assortment of cardio equipment is selected, which will become indispensable assistants if you want to pump up your gluteal muscles. These include:

• Treadmill;
• Exercise bike;
• Hack machine;
• Stepper;
• Rowing machine;
• Elliptical.

If you start training on one of the above, you will not feel a direct impact on the gluteal muscles, since all muscle groups are trained with them, and to a greater extent the legs.

As a result, you burn a huge amount of calories and lose weight evenly throughout your body. But, most importantly, it is with the help of this group of simulators that you will be able to train the cardiovascular and respiratory systems, thus increasing your endurance and boldly achieving higher and higher results. And after that, move on to direct impact and influence on the buttocks.

Such simulators are designed for swinging legs. In this case, the outer and inner surface of the thigh is used along with the gluteal muscles. It costs from 15 to 20 minutes a day to devote to them, which will be the key to quickly achieving the required result. The big bonus is that by shaking your butt you get beautiful legs in addition.

In the gym you can often still see girls squatting with a barbell on their shoulders. Undoubtedly, this is an effective activity that quickly produces results. However, the difficulty lies in the fact that you need to correctly calculate the load. Therefore, if you want to master this exercise correctly, you will have to work with a trainer.

With the help of all of the above simulators, you can both pump up your gluteal muscles and make them smaller in volume. You can use all exercise equipment for warming up, but the emphasis is on one or two, depending on your goals.

Set of expanders Latex tape

Smith machine

This design was created by weightlifter, bodybuilder, Jack Lalanna. The name "Smith" was given to the car by the weightlifter's manager due to the fact that the athlete did not want to deal with copyright issues. The exercise machine has become in demand not only by professional athletes, but also by people who want to pump up certain muscle groups.

This is a universal device that helps pump all muscle groups. To pump up the gluteal muscle, certain exercises are used that train the buttocks, as well as the leg muscles.

The frame of the Smith machine is a repetition of the letter “P”. Inside there is a straight bar that moves freely according to the pattern inside both racks. To prevent distortions inside the frame, the design is supplemented with special limiters.

Pros of Smith's design:

• presence of blocking points;
• avoiding injuries even with increasing load weight;
• the ability to work out a specific muscle group;
• the ability to work along a given trajectory;
• increasing the functionality of the load by adding weights and projectiles.

The Smith Device is contraindicated for those with a history of shoulder injuries.
Due to the design features, this part of the body bears the maximum load. Based on the Smith device, squats are made to pump up the gluteal and thigh muscles, which are an analogue of free squats with a load.

Using a Smith machine has several advantages over free squats:

• the trajectory specified by the design helps to comply with the necessary technique for performing the exercise;
• there is no load on the lumbar region;
• changing your foot stance helps ease the position of the knee joint;
• the opportunity to qualitatively work out the gluteal muscle group.

Step-by-step instructions for performing a squat on a Smith machine:

1. Stand under the bar and place it along the line of the forearm. In this case, the legs are placed shoulder width apart.
2. From this position, squat so that the abdominal muscles are in full tension and the back remains straight. When squatting, your thighs should be parallel to the floor.
3. After a deep squat, slowly return to their previous position.

The maximum number of repetitions is 8-12 squats with 3-4 approaches. To get maximum results, you need to do exercises on the Smith machine 3 times a week with a break for 24 hours and weekends. Rest between sets should be 2-3 minutes.

With regular exercise, as well as fractional meals for quick recovery after strength training, you can achieve an improvement in relief in 2 weeks.

Exercises at home

Agree that not everyone has the opportunity to visit a sports complex. Some people don’t like working there, others find it too far from home, and still others will find another reason. One thing I can say with confidence: you can build beautiful buttocks at home.

Swing your legs

Here you will need a mat and foot weights. You can do the exercise with or without support (provided you have good coordination). Keep your back straight, do not bend your legs.

When swinging your leg back, you need to pull your toes and try to keep your buttock muscles tense. The exercise is performed intensively, 20-25 times on each leg.

Squats

There are several variations of squats. They can be performed either with weights (for example, dumbbells, leg weights, or even with a child in your arms) or without.

Partial squat. We place our feet shoulder-width apart, begin to squat and bring the pelvis to the level of the knee joints. Then we lift to the starting position. Do 15-20 squats.

Full squat. The legs are spaced wider than the shoulders, the knees point in different directions. The squat is done deeper - below knee level. The torso needs to be slightly tilted forward.

Plie squat. The legs are spaced very wide, and the toes are pointed in different directions. We do a squat to knee level, stay in this position for a bit and return back.

Lunges

We take a wide step forward, squat and come back. Repeat 10-15 times, then change legs. The lunge can also be done backwards. The technique is the same.

Gluteal bridge

This exercise can be performed with or without weights (such as a dumbbell or weight plate).

Lie on the mat on your back, arms extended along the body. We bend our knees and begin to raise our pelvis and lower back as high as possible. It is necessary to keep the gluteal muscles tense. We linger a little at the maximum point and return to the starting position. We do 20-25 times.

Important: do not lower your butt to the floor. It is also unacceptable to lift your shoulders off the floor when performing the exercise.

Hackenschmidt installation

The device was developed by wrestler and circus athlete, Georg Hackenschmidt. The design is a platform installed at an angle of 30-40°. The sliding of the platform along the installed frame is combined with the simultaneous fixation of the position of the legs and shoulder girdle.

To create power traction, a pre-selected weight is loaded onto the shoulders. Squats while sliding the platform help pump up the gluteal muscles, as well as the leg muscles.

The degree of development of muscle zones depends on the placement of the legs on the platform. When placing your legs together, the muscle group that makes up the outer thigh area is pumped; when placing your legs at a distance, the inner part of the thigh is worked out.

Step-by-step instructions for performing hack squats:

1. The legs are placed on the platform, the back is pressed tightly against the platform, the shoulders are straightened, the feet are spread apart or connected together, parallel to each other.
2. The selected load is clasped with your hands.
3. Begin full straightening of the torso while maintaining weight.
4. Squatting is carried out until a right angle is created between the thigh and lower leg.

The number of repetitions on the Gackenschmidt installation is 5-10 exercises. To get maximum results, it is enough to do 3 approaches 3 times weekly.

Angled Leg Press

Before starting the exercise, you need to prepare the machine by setting the appropriate weight.

1. You need to lie on your back and place your feet in the middle of the platform - the extent of the muscle area being worked depends on how far your feet are located from each other. In the classic version of the exercise, the legs are shoulder-width apart.

2. Having lifted the platform with your feet, you need to hold it at the top - this is the starting position.
3. It is advisable to smoothly release the platform, bending your knees to an angle of 90°.
4. The platform is pushed by the heels to the starting position.

For the best effect of the exercise, you should keep your whole body tense, your lower back should fit tightly to the seat, your knees should be parallel to each other.

roman chair

This is a machine that is designed to pump the muscles of the midsection and buttocks in the gym. This design is a bench with metal leg bolsters. The reliability of the design is ensured through the use of durable metal pipes used to secure the bench.

Features of working on a Roman chair:

• pumping of certain muscle groups;
• the adjustable back allows people of different builds to exercise on the machine;
• adjustable bolsters have no restrictions for tall people;
• Due to the features of the device, posture gradually improves.

The Roman chair is not recommended for those who have a history of lower back injuries.

Step-by-step instructions for performing exercises on a Roman chair to work out different parts of the gluteal muscle:

1. The upper thigh rests on the main part of the machine, and the legs are firmly secured with a bolster.
2. They begin to do an exercise to bend the torso, lowering themselves as low as possible to the floor.
3. In this case, the arms are crossed over the chest or placed on the buttocks to control the degree of tension.
4. Then they slowly straighten up and repeat the exercises.

Do 3 sets of 12 times, while leaving the back rounded to minimize the load on the spine. When lifting and lowering, only the gluteal muscles are used. The maximum result can be achieved by including classes on a Roman chair in your weekly training no more than 3 times with breaks for a day and days off between classes.

The definition of the buttocks becomes noticeable after 2-3 weeks of intense training, taking into account the planning of fractional meals and proper recovery after strength exercises.

Exercise bike

Exercise machines for the buttocks in the gym are represented by classic cardio equipment. They help work out muscle groups in the lower torso. In gyms, they use bicycle machines with a disc block grip. These devices allow you to avoid uneven load distribution.

Main functions of the bike station:

• helps to lose extra pounds;
• increases overall endurance;
• improves blood flow;
• strengthens the muscles of the legs and buttocks.

When performing exercises, it is important to follow the basic rules:

• when performing the exercise, the knees should not be brought together;
• the load does not need to be transferred to your hands;
• the back should be straight;
• your feet should remain parallel to the floor.

Classic exercises that help strengthen the muscles of the buttocks in the gym - exercises on exercise bikes.
Exercises on an exercise bike are recommended to be combined with strength exercises. The choice of program depends on the state of health and characteristics of the body. To pump the gluteal muscle, it is enough to spend 20 minutes on a bicycle station. three times a week. The result becomes noticeable after 1 -1.5 months. subject to proper nutrition and recovery from regular physical activity.

Hyperextension

Performing hyperextension in the gym is safer than at home. You will need additional equipment: a goat and a wall bars, a special exercise machine, a Roman chair.

1. Before class, you need to adjust the machine so that you can lie on it and press your pelvis tightly. The edge of the pillow should be located on the fold of the body. The back of the legs (at the site of the Achilles tendon) is pressed against the bolsters.

2. Arms should be crossed at the chest area or at the back of the head. The movements are performed smoothly - without jerking, and the body remains straight.
3. You need to bend up to 90°, then return to the starting position for 1-2 seconds. The back is straight - no need to arch it back or hunch over. Flexion is done in the lower back, and the hips lie firmly on the pillow.

Treadmill

This is a sports simulator that simulates the continuous movement of a belt. People run or walk on a treadmill. The aerobic trainer was first shown to the public at a medical exhibition. The creators described it as a device that helps to quickly rehabilitate after injuries to the limbs and various injuries.

A modern treadmill is one of the varieties of cardio exercise. Regular exercise helps strengthen the muscles of the lower torso. To pump all groups of the gluteal muscle, various exercises are used, since classic running is not enough.

A set of exercises for working the buttocks:

• Squats . They stand sideways on the canvas, squat, then rise, move forward and repeat the complex. These exercises begin at low speed, then the speed of the belt is gradually increased.
• Lunges . Place your hands on the handles and lunge back with both legs alternately. The main task in this case is to tense the gluteal muscle and control the stabilization of the body position.
• Walking sideways. They stand sideways on the canvas and move, taking side steps. Then they turn in the other direction and repeat the set of exercises.
• Running backwards . This exercise requires special dexterity. It starts at low speed, then the speed is increased.

For each type of exercise, do 15-20 times in 3 approaches. You can exercise on the treadmill every day, taking breaks on two days off. A treadmill improves muscle tone, tightens sagging skin, improves external shape, but the result is not immediately noticeable. With regular exercise, the shape of the buttocks improves after 3-5 months.

Tone table

This is a multifunctional exercise machine that has recently appeared in gyms. It is a couch with moving parts. From a distance, this exercise machine can be mistaken for a massage chair, since the main part of the device is covered with soft leather or durable textiles.

A toning table is a design, the prototype of which was a group of devices intended for therapeutic exercises. The main value of the simulator lies in the fact that an hour of training on it can replace 5 hours of combined type training.

Device functions:

• joint mobility improves;
• skin elasticity is restored;
• muscle tone increases;
• a muscle corset is formed;
• When working, different muscle groups are pumped.

Exercises on the toning table are strictly contraindicated for those who have been diagnosed with urolithiasis.

The simulator involves passive training. The one who works on it is required to make efforts to resist the installation mechanism.

To pump the gluteal muscle, a toning table is used, the mechanism of which spreads the legs apart .
In this case, the one doing the exercises should be in a half-sitting position and strain the thigh muscles as much as possible, resisting the movement of the platform. The effect of training is achieved through repeated repetition of the same exercises. The passivity of the one who exercises on the simulator allows him to increase the number of approaches, independently regulate the degree of load and distribute the intensity of the training.

The result is noticeable after 5-6 months. regular visits to the hall. This device will not help quickly shape the buttocks, but at the same time as tightening the muscles, it will strengthen the body’s defenses, gradually and smoothly increase endurance, and increase muscle tone.

Gravitron

A multifunctional sports machine that consists of parallel bars, a crossbar and a platform. Most often it is used for pull-ups and push-ups, but pumping the gluteal muscles, provided the exercises are performed correctly, can be no less effective.

Step-by-step instructions for performing exercises to pump up the buttocks:

1. One leg is placed on the platform, the other leg remains below. At the same time, hands firmly hold the handrails located at a comfortable level.
2. The weight of the legs begins to be lowered onto the platform, thereby leading it down.
3. Then the exercise is repeated with alternating legs.

Exercises on the gravitron are reminiscent of climbing stairs. To get maximum results, you need to do 30 exercises, 3 sets each, with a 2-minute break between them. Classes are held 3 times weekly, with a break for 24 hours and weekends.

There are almost no contraindications to exercising on a gravitron to pump up the buttocks; the design feature eliminates the possibility of injury. The weight of the platform can be adjusted after the first lesson.

Gravitron helps to quickly tighten the gluteal muscle; the result, subject to regular training, is visible after 2 weeks.

Exercise machines for working out the buttocks provide different results. A gym instructor can help you plan your workout routine, including training on different types of devices to get maximum results.

It is important to follow the rules of nutrition and recovery conditions after exercise.