“Building Athletic Bodies: Techniques and Supplements for Stronger Glutes”

2023-05-31 03:49:01

Many women and men want to have an athletic body and just as there are some who do not eat well and do not see the results, there are others who do not use good techniques in the exercises to be effective.

In the case of those who want to have buttocks of steel, the best exercise is the ATG squat, better known as the complete one, in which the buttocks must go below the knee, that is, totally deep.

1. Hip thrust: This is an exercise that serves to very effectively train the buttocks and the back of the thighs. You must support your back in a high place to Increase your range of motion and keep your feet flat on the ground. Subsequently, extend the hip towards the ceiling; you can do it using a weight or just your own body weight. As a result, the gluteus maximus is exercised through its full range of motion.

2. Romanian deadlift: According to Men’s Health This is the technique and the specific step by step that must be followed in this exercise:

– The movement starts from above, holding a bar or dumbbells at shoulder width, slightly activating the scapulae and with the chest up.

– Natural alignment of the entire spine, maintaining the natural cervical and lordotic curvature.

– Legs hip width apart and toes facing forward.

– Knee flexion at 15º-20º

– Begin to extend the hip as the bar or dumbbell rises and stay in the starting position, contracting the gluteals and slightly activating the scapulae with the chest well up and the natural anatomical position of the entire spine.

The best supplement when it comes to acquiring muscle mass

Creatine is a substance found mostly in the brain and muscles. This amino acid can be obtained through red meat and seafood, but since the human body does not produce it in large quantities, there are other options to develop it.

In the world there are several food supplements that help and enhance the functions of our body, one of them is creatine. A compound of amino acids that has become an ally for athletes seeking to improve their physical condition.

It is also used to counteract depression, fatigue, muscle cramps, multiple sclerosis, and is medically proven to help short-term memory and general brain function.

Its efficacy is scientifically validated and supported for the following contexts:

– Prevention of injuries: this supplement reduces muscle cramps and hydrates the bones, reducing injuries to ligaments, tendons, nerves and bones.

– Prevents sarcopenia and represents bone health: helps counteract decreases in musculoskeletal mineral density and prevents loss of muscle strength.

– Athletic performance: according to Medlineplus its intake improves performance in soccer, jumping and rowing.

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#squats #buttocks #grow