camera iphone 8 plus apk Great exercise for glutes

Glutes

Often times, training for strength vs. muscle mass requires different strategies. However, there are some universal truths for all forms for weight training, such as ensuring you have an eccentric contraction, using as much weigh as possible for whatever rep range you train, and fatiguing as many muscle fibers as possible.

One of the ways to maximize glute recruitment, is to modify hip extension exercises…by merely bending the knees slightly, you place greater emphasis on the glutes.  Now, it would still beneficial to train the majority of your time with keep the legs straight during hip extension exerises…as it’ll ensure you prevent the glutes from gaining in strength over the hamstrings and spinal erectors. One of the reasons most gym trainees fail to achieve their booty goals is due to neglecting to keep correct strength imbalances between all the muscle groups on the backside of the body…so this hip extension variation should only be used after having build a solid foundation with regular hip extension exercises.

Bent Knee Back Extension:
1. Bend your knees 35-30 degrees.
2. Ensure the pad is placed below the hips in order to prevent restricting the range of motion.
3. Lower as far as possible, while maintain normal lumbar lordosis.
4. Slightly flex/round the thoracic spine in order to stretch the Superficial Back Line fascia.
5. Perform the exercise with feet pointing in different positions: feet tuned out, neutral and in.
6. If you’re a glutton for punishment, you can perform the following: on your last rep, hold as long as possible at the top position, perform a single rep of holding at the top position for 2 minutes, perform as many weighted reps as possible and then drop the weight and continue performing as many body weight reps as possible.

Try this…and experience how bad it sucks…and the soreness you’ll experience the following day.

#glutes #athlete #tips #booty #bootybuilder #physique #inspire #motivate

camera iphone 8 plus apk Great exercise for glutes
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