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Have beautiful buttocks thanks to the treadmill

Having shapely buttocks is the dream of many Fitgirls who go after squats and slits, but did you know that the well-used treadmill can help you reach your goal?

Tilt for a concrete butt

Traditionally, the treadmill allows you to work your cardio to work on your endurance, your cardiovascular system and lose weight. Nevertheless, by varying the inclination of the carpet, you can play on the muscular solicitations.
With a zero incline, it is the quadriceps, hamstrings, glutes, calves, abdominals and lumbar that will participate in your stride. By tilting your carpet, you will inevitably focus on the glutes and calves!
A 2011 University of Colorado science study looked at the issue. A treadmill incline of + 9% increases hamstring muscle activity by 635% and gluteal muscle by 345%.
It is therefore the whole posterior chain that is heavily involved.
Usually, a treadmill has a maximum incline of 12% for a speed of 20km / h. Depending on the model, this data may vary but it is rarely limited by the possibility of the carpet. 
If you want to reproduce outdoor conditions (wind resistance), it is advisable to incline its carpet to 1%.

30min program "Curved buttocks"

This program is for beginners as well as experienced ones. The proposed slope which is progressive can be stable whatever your level. Be sure to change the training time and speed. If you start, a speed of 5km / h over 20min is a good compromise. Over the months, you can get closer to 30min and a speed around 10km / h.
Here, we opt for a mid-level practitioner, so the speed will be 7km / h which corresponds to a fast walk and the training will be pyramidal with an increase and then a gradual decrease of the inclination.
This training mode will be easier to integrate and then perform once on the treadmill. You will just have to increase or decrease the slope briefly so you do not have to touch all the parameters during your run / walk.
Minute
tilt
0min - 3min
2%
3min - 5min
4%
5min - 10min
6%
10min - 12min
8%
12min - 13min
10%
13min - 15min
12%
15min - 18min
10%
18min - 20min
8%
20min - 24min
6%
24min - 26min
4%
26min - 30min
2%

Bodybuilding and complementary nutrition

To have beautiful buttocks, both put all the chances on one's side by practicing in parallel adapted exercises and a quality diet. If you want to firm and strengthen your glutes, do not just machines.
Women in the weight room are frequently seen on the abduction or adduction machine for the outside / inner thighs and buttocks with endless repetition. For effective results in a short time, take the bars and dumbbells to make slotted steps, squat, deadlift, etc.
In short, poly-articular exercises that will solicit many muscle groups for a harmonious silhouette. At the working format level, 4 to 5 sets of 8 to 12 repetitions are a good compromise.
On the food side, this is surely the most important aspect. You can run for 1 hour on your treadmill, if you eat poorly on your return, your efforts will be in vain. Eat a healthy diet by focusing on foods with a low or moderate glycemic index.
The best solution is to anticipate your meals. Enjoy your Sunday to build your menus of the week and list the necessary ingredients. If you want to lose weight, gradually move towards a low calorie diet.
On the other hand, to build muscle, a slightly surplus diet is necessary in order to provide the necessary energy.

Message to remember

The treadmill can help you tone your buttocks and sculpt them as you please. For this, it is necessary to play on the incline to further solicit the gluteal muscles. In parallel, heavy poly-articular exercises such as lunges or raised leg lifts will be excellent for achieving your goal.
Finally, have beautiful buttocks, it also happens in the plate. Do not neglect your diet and this is happening now to be ready this summer in a bikini.