gluteo

I'm trainer Amy Jo withATHLEANXX for women, and today I want to give you some effective tools, tips, and exercises for the worst ones for the glutes. So a few of them are some tips that I want to give you, and a few of them are exercises to avoid.

Eu sou treinador Amy Jo comATHLEANXX para mulheres, e hoje eu quero dar-lhe algumas ferramentas, dicas e exercícios eficazes para os piores para os glúteos. Então alguns deles são algumas dicas que eu quero dar, e alguns deles são exercícios para evitar.


So the very first one I want to talk about are step ups.
They are great for legs, they're great if you're doing them properly. Step ups are an exercise that you're using a higher bench, and your one foot is up, and you're standing up, and everyone thinks they're a great glute exercise.

Então, o primeiro que eu quero falar é step ups.
Eles são ótimos para as pernas, eles são ótimos se você está fazendo isso corretamente. Step ups são um exercício que você está usando um banco mais alto, e seu único pé está em pé, e você está de pé, e todos pensam que eles são um ótimo exercício glúteo.


So whem you're stepping up, the one problem I have is this back toe, right here. Usually we hop up off that back toe.
That's the main problem right there.
So yes, it is working the leg, and it is working the glute if you're doing it properly.
So this is a good exercise, but you might want to focus way more on pressing through this heel and not as much on the toe.
So the higher the step, yes, that's going to target the glutes more, but then you're also going to need to push off that toe a little harder to step up.
So when we're pushing up you want to rebound slowly here, and focus more on coming back up again on that heel.
So just take it a little slower if you're going to continue to do step ups.
If you're not feeling them the way you should then forego them, and move on.
There are several other great glute exercises that you can focus on.
So that's one.
The other one I that I wanted to talk to you about is hitting different angles with the glute.
So not only do we want to involve squats, and deadlifts, and hip thrusts; you're hitting a certain plane of motion.
You're focusing on a certain plane all the time.
The mistake is that we're never changing directions.
So you want to make sure that you're hitting the glute different because there are three major glute muscles that create the entire butt.
So we want to hit all of them, not just one of them.
That's what we're doing when you're just doing hip thrusts, and deadlifts, and squats.
You're moving in one motion.
It's up, and down.
So foccusing on other things like this.
Side movements, side to side squats, or the cursty lunge where you're going behind; changing different directions is really important.
Or when you're seated and you're doing your outer glute machine exercise, the machines are great one because it's hitting a different range of motion that you would with a squat, or a lunge, and so forth.
All right, moving onto my other tip. When you're going too light. The other tip, when you're doing glute exercises, if you're going too light you're not going to build the glute muscle.
The glute are sleeping giants, so to speak.
So we want to make sure you're attacking them with full force.
If you go too light you're never going to put enough pressure on the glute muscle to actually grow, and be torn down to grow new muscle fibers, and bigger muscle fibers.
So focus on going heavy enough.
My next tip is lunges.