"SEC-s20w4: Fitness Training 👉 strengthening the muscles at the buttocks and hips region"

in SteemFit & StayFitlast month

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Dear fitness lovers and friends, welcome back to yet another wonderful week after a successful week #3. We were thrilled to receive entries from you all as you showed that you really love to keep fit. If you missed it, here is the post in case you will like to try out the programs.

We will go again this week to present another program for this week #4. Week one was cardio, week 2 was absolutely attack, Last week was quest for stronger legs, this week, for this week 4, we will focus on strengthening the muscles at the buttocks and hips region.

The buttocks is also known as the glute and the major muscles there includes the gluteus maximus, the gluteus medius and the gluteus minimus. When it comes to the hips, it's own muscles includes the instructor internus, the piriformis, the gemellus superior and the gemellus inferior. These muscles help in movements, stabilizing the upper body and extends the hips. It also includes the extension, abduction as well as the external and internal rotation of the hips joints. They are at the middle of the body, between the upper body and the lower body even though they are grouped among the lower body.

Why should we strengthen these muscles?

  • To make every day tasks easier

  • Helps with your overall health

  • To support the hip joints which will inturn reduce back and knee pain.

  • To reduce stiffness and improve flexibility
    And many more

  • To increase power and athletic performances

  • Strengthening these muscles help you to remain strong even at old age when you are supposed to move with an aid or support. Moving freely makes you happier and helps you live longer.

Buttocks and Hips muscles exercises

There are so many programs that can help to strengthen these muscles at the buttocks and hips region. Some are simple but others are not. Some of the programs we did last week which were for stronger legs also strengthen hips and buttocks muscles like the squats and the lunges. We are going to include the variations of these programs this week.

We going to focus on the Walking lunges, Side lunge, Single leg deadlift, jump squats, Sumo squats, Deadlift (optional)

walking lunges

We did the stationary lunges last week. This time, walking lunges simply means that we should move while doing the lunges.

To achieve this, move one leg forward at a time, with the other one behind. The one behind is bent as though you are trying to kneel down but do not let it touch the ground. The leg in front is pushed forward to allow the hip and buttock bend at the middle in-between the both legs, then get up and move forward to switch the legs to perform the alternate roles. Keep moving that way.

It can be done with or without dumbbells. The video illustrations will help you more.

Side Lunges

This is the type of exercise program that strengthens the leg. It is achieved by staying in a position whereby one leg is stretched sideways while the other leg stays with foot flat on the floor and bent to allow the hip and buttock to squat at the middle.

You stay in a stationary position. Only bend the legs sideways, alternating them at intervals. The video illustrations will help you understand better

You can do this program with or without dumbbells.

Single leg deadlift with and without dumbbells

This is achieved by bending the entire body as though you want to fly. But the both arms will extend to the ground. One leg will be lifted and stretched backwards, while the other leg rests on the floor for support. You bend and get up at intervals according to the suggested repetitions. You have to try and get your balance to avoid stumbling.

It can be done with or without dumbbells. Simply hold the dumbbells on both hands and bend.

Jump squats

As the name implies, you will need to lift yourself from the floor as you jump up, then on coming down or landing on the floor, you squat immediately, get up again to jump and squat. Remember that you are at a place. You aren't moving forward or backwards. Just jump and bend to squat at you land.

The video will illustrate it more

Sumo squats

This is done by widening the legs while standing straight, then squat on that position. Stand and squat with your legs wide open in repetitions.

Deadlift

Here, you will need to bend over in a stabilized position and lift a loaded barbell or heavy weight off the ground, stand and push your butt forward and bend over again in repetitions. Note that you need to be stabilized on the ground. This means that you will have to space your legs but not too wide, then bend over with your needs in a free to bend position. The amount of weight will depend on you. If you are a beginner, you can start with a lighter weight. Whereas an advanced person will go for a heavier weight. This is optional for this class.

Video Illustrations

Below are videos that illustrate the programs that are described above. The deadlift is illuminated using a lite weight because that is what is available. Those using well equipped gym can have access to barbells.

Single leg deadlift☝️

Sumo squat ☝️

Walking lunges☝️

Jump squats and side lunges☝️

Deadlift☝️

what you are required to do

👉 Carry out warmups (video is not necessary)

👉 Carry out cardio programs. You may choose from the week #1 programs. Increase in your repetitions or minutes compared to the ones you did in the past and let us know what you did and how many times. (Video is not necessary)

👉 Carry out the buttocks and hips exercises programs listed above following the repetitions below (video is necessary as the are new programs). Just choose 3 out of the 6 programs that have been demonstrated for you there. Make your choice.

Do each of them 3x8 for beginners and 4x12 for advanced, then take a minute rest between sets

👉 Carry out stretches to conclude each of your exercise day. (Video is not necessary)

Just create a publication, explaining what you did, how you did it and the results. That is to say that you are to tell us if the programs are difficult or not, if you are able to complete the assigned programs for the week or not.

Remember to remain hydrated and maintain healthy diet.

👉Tell us your overall feelings and ask your questions concerning the programs.

Guidelines

👉 Entry must be free of AI

👉 Entry must be free of plagiarism

👉 Use your own pictures to represent your actions. Include videos for a better assessment (video is optional but we recommend it if possible). First, upload your videos on YouTube and copy the link to your writing page on Steemit.

👉Be sincere and original

👉 Exercise at least 3 days in a week and report your activities according to the days.

👉 Everyone is welcomed to join this challenge

👉Use the following tags among others: #steemfitness-s20w4 (this is the main tag that we will use in tracking your entry. It is compulsory), #steemexclusive, #your country (eg. #nigeria)

👉The title must be: "SEC-s20w4: Fitness Training 👉 strengthening the muscles at the buttocks and hips region"

👉Post your entry in any community of your choice

👉This contest starts Monday, October 30, 2024, at 00:00 UTC and ends on Sunday, October 6, 2024, at 23:59 UTC."

👉 Drop your entry at the comment section of this post.
👉 Mention @genomil and @ngoenyi.

👉 Invite 3 friends to take part

How to plan for that exercise program for maximum benefits

To plan your exercise is by far easier than planning a meal planner as there is no shopping and no budget involved. Hallelujah!

When creating an exercise planner you have to keep the following in mind;
• Involve your family
• Figure out what activities you enjoy most
• Have fun!
• Take your current fitness level in consideration
• Do time management
• Develop a plan to gradually increase your activity levels. For example you might plan to walk for 30 minutes three times a week. After a week or two you can increase it to 45 minutes four times a week
• Build variety in your program
• Use the F.I.T.T principle at all times, frequency, intensity, type and time
• Allow time for recovery
• Measure your progress
•. Always remain hydrated
•. Stick to a healthy diet and do not eat late night food

Best wishes!

Cc:
@genomil

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There is no doubt in my mind that you two are going to get Steemians fit and in shape.
Best wishes for the week!

Me encanta saber que tenemos otra semana más de retos de ejercicios cada programa que hemos realizado son muy importantes porque debemos de trabajar cada grupo muscular adecuadamente esto nos ayuda a que todos los participantes (Steemit) estén activos y sigan dando lo mejor para lograr el resultado deseados, realizar una actividad física habitualmente nos permite a mantener una vida saludable con la mejor actitud posible.

Esperemos que en este concurso se animen más Steemit para que cumplan con cada entrenamiento de ejercicios.

Bendiciones.

Ohkay....here we have week/4 already, it looks complicated in the eyes no doubt but I'll see what I can achieve in the coming week.

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