Low body тренировка

Lateral or Side Lunge

The side lunge forces you to work in the frontal plane of movement where your body moves laterally (side to side), engaging the muscles that stabilize the hips. Most lower body exercises only use movement in the sagittal (forward and back) or median (up and down) planes.

undrey / Getty Images

To prepare for this exercise, stand tall with feet together. Be sure that you have several feet of space on your right and left sides.

1. Take a big step, lunging to the right side with the right foot. The right knee will bend deeply to accommodate the lunge and the hips will drop back.
2. Keep the left leg straight, foot firmly grounded on the floor. The upper body remains tall and the chest stays open.
3. Pushing off the right foot, lift the body and bring yourself back to the starting position with feet together.
4. Repeat on the left side by stepping the left foot out to the side.
5. Do 10 to 12 repetitions, alternating sides.

To make the move easier: Take a smaller step and don’t lunge as deeply.

To make the move harder: Add weight by placing a kettlebell or dumbbell in your hands and holding it steady at chest level while you lunge from side to side.

Hip Thrusts

The barbell hip thrust has become the go-to exercise to train the glutes. Some gyms have a dedicated machine for this move, but you can also do it using a weight bench or step. It’s smart to master the bridge exercise on the floor before using a bench or adding weight.

gilaxia / Getty Images

You should carefully set up your weight bench to prepare for the hip thruster. Make sure the bench is no higher than your knees. The long end of the bench should be positioned against a solid surface like a wall so it cannot move while you are lifting.

1. Place your upper back (lower scapula) against the center edge of the bench and place the weight bar across the hips.
2. Squeeze the glutes and press the bar straight up until the hips are in line with the shoulders and the knees. The bench should support the mid-scapula area. Keep the core tight and maintain a slight chin tuck with your focus down your body (a few inches above the bar).
3. Slowly lower the bar down until the hips are just a few inches off the floor.
4. Squeeze the glutes and lift again.
5. Perform 10 to 12 repetitions.

To make the move easier: If you have mastered the bridge but don’t feel ready for the elevated version, simply add weight (a barbell or dumbbells) to the bridge exercise on the floor.

To make the move harder: Add more weight or do a one-legged version (lift one foot off the floor while lifting and lowering the hips).

Как накачать попу дома за неделю. Можно ли накачать попу дома?

У нас есть для вас отличная новость и заключается она в том, что получить попу желаемой формы возможно, и это не зависит от генетики, как многие полагают. Разумеется, вам повезло, если такая шикарная попка у вас с рождения, а если нет, тогда у вас есть шанс, получить такие ягодицы дома. 

Люди, которые на протяжении всего дня сидят, имеют слабые мышцы ягодиц. Выполняйте укрепляющие упражнения, по крайней мере, 2 раза за неделю, чтобы придать ягодицам красивый внешний вид и вернуть упругую форму.

Наверное, многие из вас слышали такое выражение “Вы не получите такой попки, как хотите, просто сидя на ней ровно”.

Без сомнения, это правда, так как качать попу нужно. Основные мышцы в этой области, большие ягодичные, являются одними из  самых главных в человеческом теле. И они заслуживают особого внимания.

Ягодицы состоят из трех мышц: малая ягодичная мышца, средняя и большая. Большая ягодичная мышца – самая большая в человеческом организме. Все три очень важны и задействованы в основных видах человеческой деятельности, таких как ходьба, сидение и поддержание хорошей осанки.

Из-за слабых ягодичных мышц страдают другие мышцы, что может привести к травмам. Укрепление мышц ягодиц поможет вашему организму функционировать лучше, а также принесет вам некоторое моральное и эстетическое удовлетворение, вернет упругость попке. Как сделать попу красивой?

Dumbbell Lunge

The basic lunge is one of the most effective lower-body exercises because it works the hips, glutes, quadriceps, hamstrings, calves, and core. It can also be a good stability challenge.

Verywell / Ben Goldstein

You should master the basic lunge before adding resistance in a dumbbell lunge. When you add dumbbells, start with light resistance (2 to 5 pounds) and add weight as you become more comfortable with the movement.

1. Stand with feet hip-distance apart with one dumbbell in each hand. Let your arms hang at ​your sides with the palms facing the thighs.
2. Take a big step forward with the right leg, bending at the knee until the front thigh is about parallel to the floor. The left leg will also bend to accommodate the right and the left heel will come off the floor.
3. Push off through the right heel, engaging through the core, hamstrings, and glutes on the right side and bring the right leg back to the starting position.
4. Repeat the sequence on the same leg several times before switching to the left side, or you can alternate sides with every rep.
5. Try to do at least 5 to 7 repetitions on each leg.

To make the move easier: If you’re not quite ready for a forward lunge, try a reverse lunge. It’s a similar movement, but you’ll step back with each leg instead of forward. This movement is easier to control.

To make the move harder: If you’re ready for a challenge, try walking lunges with dumbbells. In this variation, instead of stepping forward and back to the starting position, you continue to step forward, alternating sides in a walking pattern.

If you are looking to add high-intensity cardio to your workout, consider dropping the weights and doing a few lunge jumps to build explosive power in the lower body.

30-day lower-body strength training routine

TODAY Illustration

This routine targets the glutes from the sides and the back, and the lower leg muscles are also strengthened by our movements forward, sideways and backward.

This month’s routine is divided into two different series. The first lower-body circuit is done standing, while the second is done on hands and knees. On rest days from training your lower body, I encourage you to get out for a walk or do another cardio exercise of your choice. Not only will this help you burn calories and shed extra weight, if that’s your goal, but moving the legs and glutes will help your body recover and reduce muscle soreness.

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Изолирующие упражнения для ягодиц. Упражнения с гантелями

Отягощения для выполнения базовых упражнений обязательны, так как именно благодаря регулярно увеличивающемуся весу, который используется при их выполнении, мышцы получают необходимую нагрузку, стимулирующую их рост. Не стоит боятся использовать гантели или штангу.

Женщина, которая не употребляет специальные гормональные добавки, не сможет «перекачаться» как раз из-за того, что в ее организме нет нужного количества отвечающих за интенсивное увеличение мышц гормонов.

Но на состоянии ягодиц использование дополнительной массы сказывается самым благоприятным образом. Изолирующие упражнения также выполняются с гантелями или утяжелителями.

Начинать можно с совсем малого веса или даже совсем без него, постепенно увеличивая нагрузку. Выполнять все упражнения нужно правильно, следя за положением ног и корпуса, чтобы не получить травм или растяжений. Так же следует избегать спешки и резких перемен положения тела. Лучше выполнить приседание 3-5 раз, но правильно.

Абсолютно любое упражнение для девушек можно выполнять с гантелями или специальными утяжелителями, надеваемыми на ноги. Дома с ними удобно делать махи или отведения. Вместо них в этом случае также используют резинку (эспандер). Если цель – уменьшить объём ягодиц, то использовать гантели необязательно, можно ограничиться аэробными нагрузками.

How to Design a Lower Body Strength Workout

Before you begin any lower body strength workout, ensure you warm up thoroughly by performing dynamic movements that mimic the exercises you will be doing, such as bodyweight lunges, lateral lunges, squats, gate openers, and bridges.

To choose your exercises, include one or two for each body part including quadriceps, hamstrings, glutes, and calves. How many exercises you choose depends on your fitness level, available time, and goals.

Complete two to three sets per exercise if you are relatively new to a consistent lower body strength routine. If you have been consistent over several weeks and months, you can do three or more sets, up to six.

Choose weights that challenge you so that by the end of your set, you feel as though you could not complete more than five additional reps before you’d experience muscular failure. Never sacrifice your form to complete more reps and ensure you use full range of motion for best results.

История о том, как мне удалось не только похудеть, но и накачать упругую и круглую попу

На самом деле, было нелегко, не буду врать. Но благодаря правилам по выполнению упражнений, работая над собой, я достигла желаемого результата и сейчас просто в восторге от своего отражения в зеркале!

Для начала всем, кто собрался менять свое тело, нужно разобраться, какого именно результата вы ждете. Ведь «накачать» или «подтянуть» попу – это разные вещи. Также необходимо определиться с конечной планкой, до которой вам хочется дойти. Часть упражнений можно делать дома, другие – в тренажерном зале. Выгоднее купить абонемент и заниматься регулярно.

На какие упражнения надо сделать упор?

По правде говоря, никаких особых упражнений для работы над попой нет. Поэтому наша задача не очень сложна. Но все-таки три слова «приседания», «жим» и «тяга» стоит запомнить.На первое время не нужно отчаянно пытаться повторить за опытным профессионалом. Делайте упражнения на своем уровне и не старайтесь тратить силы на то, что очень истощает. Со временем появится больше выносливости и энергии. Тяжелые упражнения только навредят вашим мышцам, и они могут травмироваться, что категорично нежелательно.

Для основных упражнений подойдут следующие:

Какое количество повторений наиболее эффективное?

На самом деле неважно сколько раз вы делаете упражнение. Главное то, насколько качественно оно выполняется, ведь только во время правильно выполненного упражнения мышцы сокращаются и разрываются, что вытесняет и сжигает жир

Поэтому, следите за качеством выполнения и помните, что с каждой новой тренировкой количество упражнений должно расти.

И не забывайте дать телу отдохнуть. Ведь возобновив силы, он способен на большее.

Как накачать ягодицы, и при этом не раскачать ноги?

Большинство худеющих обеспокоены этим вопросом. Ведь нельзя делать упражнения на ягодицы, которые не затронут мышцы ног. Но можно такое воздействие минимизировать отдельными группами упражнений. А также много бегайте, бег снимет нагрузку с мышц и нормализирует кровоток. Еще не стоит забывать о растяжке, которую можно начать с таких упражнений:

Биологически активные добавки и спортивное питание

Вовсе не обязательно запасаться подобными вещами, ведь все необходимые полезные микроэлементы вы можете получить из пищи.

Правила подтянутой попы

1. качественные упражнения;
2. основные упражнения: приседать, жать, тянуть;
3. упражнения с интервалами по 15-20 минут на растяжки.

Lower body circuit #1

Around the world lunges

Perform a forward lunge with a forward leg lift, followed by a side lunge with a side leg lift, and finally a backward lunge with a backward leg lift. This is one repetition. Perform all reps on the right side first and then switch to the left. We will gradually increase repetitions as the weeks go on.

Week 1: Repeat the circuit 3 times.

Week 2: Repeat the circuit 6 times.

Weeks 3 and 4: Repeat the circuit 8 times.

Here are step-by-step instructions for performing each piece of the move:

Forward lunge with forward leg lift

Starting with your feet as wide as your hips, step your right foot forward into a lunge. Bend your front knee so it’s over your front ankle and keep both knees bent at a 90-degree angle. Then press down through your right foot to come back to center. From here, extend your right leg forward, pointing the toe, and lift the leg up almost as high as the hip while engaging the right quad. Come back to center. This is one rep. Then move on to the next lunge.

Modification: 2 forward leg lifts. Eliminate the lunge and just do the forward leg lift in place of the lunge. So you’ll be doing 2 forward leg lifts before moving on to the next move.

Side lunge with side leg lift

Starting with your feet as wide as your hips, step your right foot to the right. Bend the right knee and reach the right glute back, sitting into a side lunge. Keep the left leg straight. Press down through the right heel to come back to center, and then extend the right leg out to the side with a straight leg. Lift the leg up almost as high as the hip and then lower it down. This is one rep. Then move on to the next lunge.

Modification: 2 side leg lifts. Eliminate the side lunge and do the side leg lift in place of the side lunge. So you’ll be doing 2 side leg lifts and then moving on.

Backward lunge with backward leg lift

Standing with your feet as wide as your hips, step your right foot back into a reverse lunge. Lower the right knee down toward the floor and bend the left knee over the left ankle. Press down through the left heel to bring the right leg back to center. Then extend the right leg behind you, squeezing the glute, and lower it down. This is one rep. Then begin again with your next round of around the world lunges.

Modification: 2 backward leg lifts. Eliminate the backward lunge and do the backward leg lift instead. You’ll be doing 2 leg lifts and then repeat from the top with the forward leg lifts.

Wide leg open toe squat with calf raise

Standing with your feet as wide or wider than your shoulders, turn your toes out. Pull your abs in and bend your knees out to the sides as you lower down into a squat. Keep your back straight and your tailbone reaching down. At the bottom, come up onto your tip toes and balance for one second. Then press the heels back down into the ground and drive up to standing position. Perform 10 reps.

Modification: 2 wide leg open toe calf raises. Start in the position described above with open toes, open knees and open hips. Instead of doing the squat, simply come up onto the tip toes, then lower down. Do it a second time.  

Curtsy lunge with knee raise

Standing with your feet as wide as your shoulders, step your right foot back behind and to the left of your left foot. Bend both knees as you lower down into a lunge in this curtsy position. Then press down through your left heel to bring your right leg back to center. From here, lift your right knee up as high as your hip, and lower it down. This is one rep. Perform 10 reps and then switch sides.

 Modification: 2 knee raises. Standing with your feet as wide as your hips, balance on your left foot as you bring the right knee up toward your waist in front of you. Lower the foot down. Repeat a second time.

Lower body circuit #2

All of these exercises will be performed from your hands and knees. Make sure your shoulders are over your wrists and your hips are over your knees. Pull your naval in toward your spine.

Backward leg lift

Reach your right leg behind you and straighten it. Point the toes. Then lift the leg up as high as your hip, squeezing your right glute, and lower it down. Repeat 10 times and then switch sides.

Side leg lift

Reach your right leg out to the right in line with your hip. Point the toes. Then lift the right leg up as high as your hip, squeezing the side of your right glute, and lower it down. Repeat 10 times and then switch sides.

Backward leg lift into side leg lift

Perform the backward leg lift. After you tap the toes down on the ground, lift the leg up and around to the right so that the leg goes out to the side of the right hip. Perform a side. leg lift and then lift the leg up and back to the backward leg lift position and tap the toes onto the ground. Repeat 10 times and then switch sides.

Donkey kick

Lift your right leg until your thigh is parallel with the ground, keeping your knee at a 90-degree angle. Keep your foot flexed and squeeze the glute to reach the foot up as if you’re trying to kick the ceiling with the bottom of your foot. Lower the knee down to the starting position and repeat 10 times.

Fire hydrant

Keep your knees bent. Lift your right bent leg off of the ground and open it to the right until your knee is hip height. Think about trying to touch something to the right of you with your right knee. Then bring it back to center. Repeat 10 times before switching to your other leg.

Donkey kick into fire hydrant

Perform the donkey kick, reaching the right leg up toward the ceiling. Then once you come back to center, immediately open the right knee up into the fire hydrant. Repeat this 10 times before switching sides.

Progressive Overload

As you get stronger, you’ll need to continually increase the difficulty of your exercises. The double progression method for overload is an effective scheme to follow. When you can comfortably perform the full suggested sets with the highest reps, increase the weight you’re using. Then, aim for the maximum sets again, but with around a quarter fewer reps. If you can do that, continue building up to the maximum reps again, and repeat the process. If you can’t, drop the weight back and continue working with the previous combination of weights, sets, and reps a little longer before trying again. Patience and consistency are essential, and it’s important to remember that improvement isn’t always linear.

What is the best exercise for the lower body?

There is no single exercise that’s best for the lower body. However, a combination of exercises that work all lower-body muscles, including glutes, hamstrings, and quads, is the best for well-rounded and effective results. Try a mix of barbell squats, Romanian deadlifts, Bulgarian split squats, and glute ham raises. 

Can you just do lower body workouts?

How you choose to structure your workout will depend on your fitness and health goals. However, in general, it’s best to work all areas of your body for maximum and well-rounded results. While many compound exercises affect multiple muscle groups, having strength everywhere will make things easier. 

How can I build my lower body at home?

Many exercises in this lower body workout can be adapted for the home with minimal equipment. If you can invest in a couple of dumbbells or kettlebells, try a goblet or dumbbell squat. Split squats or lunges are also easy to do at home with dumbbells, as are Swiss ball leg curls. Deadlifts are designed explicitly for heavyweights, making them harder to substitute outside the gym. Instead, try a standing band hip thrust or a single-leg dumbbell deadlift. 

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Dumbbell Shoulder Squat

The basic squat is another foundational lower body exercise that you should master if you are serious about training the hips, thighs, and glutes. Once you have good form perfected on the squat, add resistance with dumbbells or a barbell if one is available.

Ben Goldstein

To perform a dumbbell shoulder squat, start with 2– to 5-pound weights. Once you feel that you can maintain good form, add more weight to challenge yourself.

1. Start with feet slightly wider than hip-distance apart. Rest one dumbbell on each shoulder.
2. Drop the hips back and down as if you are reaching your glutes toward a chair behind you. The knees will bend but the heels stay planted on the floor. The torso stays tall and strong with the chest open and facing forward.
3. Continue to lower the hips until the thighs are parallel to the floor (or lower).
4. Press into your heels to lift the body back to the starting position.
5. Perform 7 to 10 repetitions.

To make the move easier: If you are new to strength training, you may want to start by doing this squat without weights. Once you feel more comfortable, add the weights in.

To make the move harder: If you can do 10 to 12 reps with good form, consider adding weight or choose a weighted squat variation, such as the goblet squat with a kettlebell or dumbbell. The front barbell squat is another challenging variation that places greater emphasis on the quadriceps and glutes.

You can also use a barbell to perform these squats. The most basic version of a barbell squat is with the bar placed behind the neck, on the trapezius muscles.

A smith machine squat is another option, where the barbell is fixed between steel rails so that it cannot fall forward or back.