PhD Siverkina called the bridge and swings the best exercises for pumping the buttocks
Candidate of Pedagogical Sciences, Associate Professor of the Department of Physical Culture of the State University of Management Tatyana Siverkina named the best exercises for pumping the buttocks. Her words leads Life.
The first expert advised me to do a glute bridge. To do this, lie on your back, bend your knees at a right angle and place your feet on the floor hip-width apart. Next, you need to make swings with an elastic band. To do this, you need to put on an elastic band on your legs, stand against a wall or any support and slowly raise your legs 45 degrees.
The next exercise was lifting the arms and legs while lying on the stomach. Then you need to raise your legs up, standing on all fours and focusing on your palms and knees. From this position, raise the working leg up. The last expert advised doing squats with jumping. To do this, you need to put your feet shoulder-width apart, bend your knees and lower yourself into a squat position, and then jump vertically up sharply.
On April 16, trainer David Wiener called mistakes when pumping the gluteal muscles. The specialist said that it is not enough to perform only squats. To achieve the best result, he advised adding jumps to the classic squats.
Source: Lenta
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