4 myths accompanying women while training their ass | Steroids4U.eu

4 myths accompanying women while training their ass

The headline is clear, but today we are not going to talk about just four myths, which mostly accompany women in their ass training. He would like to have many lovers of healthy, active lifestyle and excellent character simply perfect, round, solid, elaborated. We'll also talk about glute-ham tie-in (a place where your back thigh muscle aka hamstring meets the bottom of your butt to create the legendary, many-wanted, round / 3D shape). I apologize in advance for using a few English expressions, but to practice some exercises can sometimes be quite difficult, impossible, and ultimately nonsensical, so be prepared to come across the English word, but I will try to get closer to it, don't worry.

You may have heard of glute-ham tie-in, maybe not, and I will just repeat that this part separates your butt and hamstrings. For women competing, this is an area that simply needs to be focused a little more, as judges give great weight to this separation. However, there are a few misconceptions about glute-ham tie-in, so let's take a look at the four myths in this issue, and immediately after that, let's look at some tips in this article!

Myth # 1: Rob cardio for targeted fat burning from the glute-ham area

Probably the most widespread myth. We see a number of female athletes who slave clocks on steppers or stepmills (sliding stairs, usually visible in large, mostly foreign gym), saying that such "exercise" burns fat from the butt. Um… local weight loss simply doesn't work. Stepmill can hit type 1 muscle fibers and potentially help in the overall muscle building effort. But it can also be done when going uphill or cycling, or simply adding some strength training with multiple reps. Clearly, there is something wrong with steppers / stepmills, but practicing it just because they allow preferential fat burning from the glute-ham area is simply nonsens.

Myth # 2: We should practice some special exercises

Bret Contreras, one of the most relevant butt experts (this sounds strange), has heard many contestants, ladies and gentlemen, that certain exercises really work on glute-ham tie-in. The problem, however, is that there is no such muscle! Gluteus maximus is one muscle. You also have hamstrings that consist of the biceps femoris, semitendinosus and semimembranosus (the short head of the biceps femoris does not apply to the glute-ham tie-in as it only crosses the knee joint). Finally you have an adductor magnus that can also contribute to the wanted glute-ham tie-in.

There are a number of exercises that do a wonderful job by activating your butt and hamstrigs at the same time. Deadlifts and hyperextension hit the butt and hamstrings quite well. There are also many exercises that can make you feel the bottom of your ass, such as lunges or Bulgarian squats. However, if you want to maximize the muscularity of glutals and hamstrings, you have to do more variations of the exercises. No one single exercise will allow optimal building of both parts. Rather than focus on some groundbreaking, super-special exercise that would help you with a round butt, make sure you are bombarding your butt and hamstrings with various variants of hip extensions and knee switching exercises (see below).

Myth # 3: Glute-ham tie-in will improve your sprinting!

Sprinters are mostly very well developed. posterior chains (a chain of all muscles at the back of the body) and a sprint have a very good effect on the buttocks. So sprint could be a nice candidate to improve glute-ham tie-in? The answer may surprise you. Sprinting is a high-intensity activity and many people think they can sprint anyhow, anytime, anywhere. Then, however, there are common and often serious injuries that can limit exercise and hence the development of your butt. Sprint does not reduce fat from posterior chains and does not activate these muscles to a greater extent, such as hip thrusts or hyperextension (back extensions). These exercises are much easier to control than sprints and also have a slightly higher level of metabolic stress due to the constant tension they provide.

The last thing - sprinters mainly lift iron and much of their muscle development can be attributed to that. Bret Contreras advises leaving a sprint to the sprint and if you want to focus primarily on your butt, you will prefer the dumbbells. But if you insist on a sprint, go to it gradually and make sure you are always warm!

Myth # 4: Only a very fine transition between butt and hamstrings always looks best

Although it may be a subjective matter, a round butt that protrudes is what is also evaluated in competitions. Separating the butt and hamstrings slightly more simply looks better.

There are three things that are very important for the aesthetically pleasing glute-ham tie-in

Low body fat

Muscle development of the ass

Muscular development of hamstrings

Achieving low body fat

This is obvious. If your body fat percentage isn't low, your ass won't look good, at least in terms of female bodybuilding standards and figure category. If you plan to run on stage, you must achieve a low percentage of fat, preferably by combining diet, strength and cardio workouts.

Building your butt

Although every woman and every man is immediately attacked by a royal exercise - squats, excellent and one of the top exercises for the butt is called. hip thrust. It can be performed with a large barbell, resistive rubber or even one leg. However, no exercise alone will optimally build muscle. Diversity wins. Contestants (but not only those) need to do squats, lunges, Bulgarian squats, or American deadlift (very similar to the well-known Romanian deadlift and can be simply said to be a “back-focused” Romanian deadlift). Regarding repetitions, hit the whole range - do heavy series after 3-8 reps, medium series after 8-12 reps and also some lighter series after 12-20 reps. Never mind that no woman or man is doing this exercise in the gym where you go! Don't be discouraged.

Building hamstrings

For optimal development of hamstrings you need to use the variety of exercises again. You will hit them with American deadlifts or hyperextension, but make sure you add good mornings, Nordic ham curls, glute ham raises (GHR) and various types of stumbling (standing, sitting, and lying). Bret recommends fewer repetitions and focusing on the eccentric (negative) for Nordic ham curls and glute ham raises, but at the same time more repetitions and constant tension while performing different leg curls.

Focus on buttocks for non-competitive girls (but all that goes above)

It is not easy to create this “3D” butt shape. Therefore, Bret recommends practicing hip thrust several times a week, creating a visual distinction between ass and hamstrings. When you focus on your buttocks, both the quadriceps (thigh muscles) and the hamstrings become stronger and shape. This is due to squats, lunges, deadlifts and hyperextension. However, if you add too many leg extensions, legpresses, tripping and glute ham raises to it, or if you prefer to do these moves, you will eventually develop legs that may seem too big for women and the butt will remain in the back. Of course, this may not happen to every woman, but rather to those who have had several years of progressive training. If you build massive legs without your ass, it will look relatively small.

Steroids4U.eu | Online Steroid Shop - Buy Steroids - Cheap Steroids for sale