The best supersets for buttocks
A superset is usually two exercises that are performed in one approach without rest. Supersets significantly increase the intensity of the training and its effectiveness.
1. Squats
2. Legs in the simulator
The main nuances in squats: we transfer most of our weight to the heels,Knees do not go forward for socks, the pelvis is taken as far back as possible, the back is straight, exhalationWhen lifting. The basic nuances in the dilution of the legs in the simulator: the back is straight, the body is inclined A little forward, on exhalation we spread our legs as wide as possible and make a short pause in The peak point.
1. Disorders
2. Lifting the pelvis
The main nuances in the attacks: we transfer most of our weight to the heel The front leg, the knee does not go forward for the sock, the back is straight, the exhalation when lifting. Ideally returning to the starting position, do not unbend the knees completely .. buttochs
The basic nuances in lifting the pelvis: the shoulder blades are conveniently lying on the bench, the weight (pancake, dumbbell,Rod) in the pelvis, emphasis mostly on socks, exhalation on lifting, a little Linger at the top.
1. Static traction on straight legs
2. Hyperextension with a flat back
The basic nuances in the deadlift on the straight legs: most of the weight is transferred to
Heels, knees slightly bent, thighs deflected back, back straight, exhalation at Rise.
The main nuances in hyperextension with an even back: the back is straight, the main movement in Hip joint, exhalation upon ascent.
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