Open lesson on the
I invite you to Daria Lisichkina's training program.
#gluteconnection
Personally, I want a more defined glute, a rounded, apple-shaped butt. What about you?
If so, read on.
One of the MOST frustrating things is when we train but don't get the results we want.
We want round, firm, toned glutes. We squat, lunge, glute bridge, and countless other glute exercises, we train regularly – but our glutes don't change.
Instead, we build great quads ("rooster legs")
or, despite all our efforts, our glutes remain flat and untouched.
Why does this happen?
If your body has learned to use your quads and hamstrings more than your glutes when performing exercises, then those are the muscles you'll build the most. It's that simple.
To correct this, it's important to teach your body new and more beneficial movement patterns to achieve your goals. You literally need to better engage your glutes to perform squats, lunges, and so on.
This way, your glutes will receive the brunt of the load and respond quickly. It's essential to master exercises that engage your glutes.
Spend 5-10 minutes with the intention of feeling your glutes before your workout, and the effectiveness of your butt workout will be completely different.
Second point: If you're a master of ultra-high reps, like me, you'll have a toned, lean body and marathon-level endurance, but you can forget about a defined butt.
The fact is that your muscles are primarily composed of two types of muscle fibers: type 1 (slow-twitch) and type 2 (fast-twitch).
twitch).
Slow-twitch muscle fibers handle endurance training very well. They have low force output but a large "gas tank." Imagine a long-distance runner. These muscle fiber types adapt to training, becoming more efficient, and part of this adaptation means they do everything possible NOT to grow.
This is why, when you train with high reps, you notice improved turgor and a leaner appearance, but your muscles barely grow.
On the other hand, fast-twitch muscle fibers have an incredible capacity for visible changes. This is because these fibers are responsible for producing high force and speed. Because of their role as fast-twitch force producers, they adapt to proper training and grow. If your goal is to build a bigger butt, focus on fast-twitch muscle fibers.
This involves free weights and reps in the 6-15 range.
So, I invite you to my #roundbutt program, which consists of three parts.
The first part of the #buttengaging program starts on August 25th.
Our goal:
Learn to engage your glutes. Prepare for buttock-enhancing exercises. Understand how to avoid bulking up your quads instead of your glutes.
What's included in the program:
15-minute workouts daily to retrain your movement pattern
Duration: 1 week
Cost: 1000 rubles
To participate, message me via PM #buttockconnection