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Increase your gluteus muscle with the Pulse Pause Bulgarian Split Squat



Gymnastic pants and bathing suits are getting shorter and shorter, so you should fill them out properly. You'll get a good workout with normal squats – but if you really want to gain, you focus on the muscles and slow down for some hard one-sided work.

This somewhat simple modification of the Bulgarian split-squat function of Men's Health Fitness Director Ebenezer Samuel, CSCS, makes the exercise a lot more of a glute annihilator, largely due to the tension on which it affects the maximus-sized muscles.

According to Samuel, the key to growing the glutes with the move is patience and control. "We'll take a break in the lower squat position, make sure your back knee is still an inch from the ground when you do that," he says. "This is both an extra time for your buttocks muscles and a bottom exploration of the Bulgarian, it's harder to hold that position than you think, and it will also give your hind leg a great stretch." the quad.

You also add an extra challenge to the load.The stretched kettlebell position is more stressful for your abdominal muscles than if you were holding the weights on your sides, so you need to stiffen your core to get one during the entire movement To ensure strong and healthy back alignment.

In order to perform the pulse break on the Bulgarian Split Squat, you will need a set of kettlebells and a bench or other stable platform.Please see Yes4All if you want to try this at home .

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			<span class= Men's Health / Eric Rosati

  • Hold a pair of kettlebells in the rack position and set slightly in front of the platform. Raise one to your legs should not be positioned so far that you need to stretch to perform the lunge, but they should not be so close that you can move The most important thing is that you should be able to to keep a vertical tibia in the fore leg when squatting.
  • Bend your knees and squat down Make sure your knee is not touching the ground and work to maintain this vertical tibial position in the foreleg.
  • Push your glutes to lift yourself out of the Ho. Stay in balance throughout the movement.

    This exercise is all about patience. "It also erases all the elastic energy you would normally use to escape the Bulgarian soil," says Samuel. "Suddenly, something needs to re-accelerate the body upwards, and if you have weak or inactive glutes, your body may try to force it to move from one place to another by forcing your upper body forward and backward."

    Weight is more useful than giving your core an extra challenge. "[The load] will both enforce core responsibility and prevent you from using excessive torso shock as a replacement for buttock and leg drive out of the hole," says Samuel.

    Add the Bulgarian Split-Squat Pulse Pause to your leg day with 4 sets of 6 to 8 reps per side. More tips and routines from Samuel can be found in our complete overview of Eb and Swole workouts. If you want to try a more engaging routine, consider using Eb's New Rules of Muscle program.


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