Newer Female Wrestlers, Strengthen Your Core Base, Work On Your Glutes
fciwomenswrestling.com femcompetititor.com grapplingstars.com, Gustavo-Fring-pexel.com
August 18, 2022,
It is a diplomatic way of expressing it.
Maybe the term is better at describing it.
She has nice glutes.
We don’t need to translate, right?
The gluteal muscles, often called glutes are a group of three muscles which make up the gluteal region commonly known as the buttocks.
The butt. Got it? Of course you do.
If you are a newer female wrestler, having strong glutes is the key to having a powerful wrestling base. It is essential.
The informative team at strongerwrestler.com educate, “A strong posterior chain is the basis of any great athlete. The spinal erectors, glutes and hamstrings are the driving force behind jumping, sprinting, shooting and just about every other athletic movement.”
Understood.
Now for more supporting data.
The industry site with insight, getphysical.com adds, “MMA is a highly versatile sport, and the glutes are heavily activated in most important actions in an MMA. The Glute Training for MMA contact forcefully when standing up and striking, during take downs and throws, and even with escapes and submissions.”
We absolutely see the connection.
Let’s focus on strengthening those glutes.
Any exercise that works or stretches the buttocks is the base for strength enhancement.
Performing lunges, hip thrusts, climbing stairs, fencing, bicycling, rowing, squats, arabesque, aerobics, and various specific exercises for the bottom. Weight training exercises which are known to significantly strengthen the gluteal muscles include the squat, deadlift, leg press, any other movements involving external hip rotation and hip extension.
Video is an ideal place to see this demonstrated.
Let’s start off easy.
We love the sexy Fitness Influencer Vicky Justiz. Have watched a ton of her fitness videos before.
Time for a meet and greet.
The wonderful fitness oriented website greatestphysiques.com shares, “Born and raised in Russia, Vicky moved to the United States at the age of six, in 2001. Shortly after, Vicky started a career as an actress; appearing in American movies and TV series.
As she entered her early 20s, Vicky became highly involved in the fitness lifestyle; working out daily and eating the right foods sounded appealing to Vicky, so she started a career in fitness by posting videos of her working out online.”
Extremely impressive.
Vicky is also skilled as a dancer, and songwriter.
Now for those sexy glutes. https://www.youtube.com/watch?v=NbZjZhk9dwk
Much can be learned about strengthening your glutes in the printed form as well.
We liked this one. Let’s lunge over to the book store.
HOW TO GROW BIGGER & STRONGER GLUTES: GLUTE ACTIVATION (Rich Fitness Book 1) Kindle Edition
By Shelby Richardson Trainer (Author)
“This guide will teach you how to achieve stronger and larger glutes using only 6 specific lower body exercises. How to gain a more toned lower body is what this 12-page E-book describes without all the obstacles. This E-book teaches you how you can create a stronger, proportionate lower body with exercise scientifically proven to strengthen the hips, glutes, hamstrings and quadriceps muscles. The benefits and uses of this short, but very sweet e-book will reveal to you the secrets to getting fit. In this E-book you will also be given a 3-Day workout plan!
BENEFITS OF THIS E-BOOK:
Easy to follow guide
Fitness tips
Teaches you how to grow stronger glutes
Lists the importance of having a stronger lower body
3-day workout plan
Very informative
Achieve a stronger lower body
Get in shape
Guide to exercising properly
Learn to activate glutes.”
Are you starting to get inspired to work on your glutes? The core to your wrestling strength?
We have a visiting female writer who we have mentioned before because we like her work. We think you will too.
Please check with your physician before engaging in any new exercise.
Enjoy your glute enhancement journey.
Exercises and Workouts – The Three Best Exercises For Super Glutes
Are you looking to round out your backside? Whether you want only to look better in a pair of jeans, or you are looking to gain the strength benefits strong glutes provide, there is no secret to training this muscle. You need to isolate the glutes and then challenge these muscles with a heavy enough weight.
Fortunately, it is relatively straightforward to do. One big mistake some people make is thinking all they need to do is squats, and their glutes will grow! While it is correct squatting is going to help you take your glutes to the next level, the fact is, isolation moves can help you go that extra mile.
Let’s look at three of the best exercises to perform if you want to see superior glute results…
- Reverse HyperExtensions. To do the reverse hyperextension, find an incline bench somewhere and incline it, so the bench is at about a 35-degree angle. Now, place your upper body, stomach down on the bench, so the top of the bench ends right where your legs meet at your hips.
From there, lift your legs upward, squeezing the glutes together as you do. Pause briefly at the top before lowering. Do 10 to 15 rep of this and then rest for 30 seconds and repeat.
The harder you squeeze at the top with this one, the better your results will be.
- Glute Bridges. Glute bridges are the next must-do move if you want to build stronger glute muscles. To perform this one, place a barbell across your hips with your upper body resting on a flat bench and your knees bent, feet firmly planted on the floor.
From here, drive your hips upward until they are in line with the rest of your body. Pause here and then lower back down again. As you do this, once again squeeze those glutes. The squeezing is the key to success.
- Side Step-Ups. Finally, the last of the top glute building moves you will want to add to your routine is the side step-up. Front step-ups can be great for working your glutes, but they will not challenge you like side step-ups will.
To perform side step-ups, stand with your side facing a flat bench, holding a set of dumbbells in your hand or a barbell across your back or just use your body weight.
Now step one foot up onto the bench, rise and then lower back down to complete the rep. Do all reps on one side and then reverse legs and repeat a second time through.
There you have three excellent exercises to try next time you want to target your glutes. Add one or two of these to your workout program and you will be on the road to superior results with your glutes.
Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine – include exercise to help lower both your blood sugar levels and your weight.
For nearly 25 years, Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body.
Article Source: https://EzineArticles.com/expert/Beverleigh_H_Piepers/123142
Article Source: http://EzineArticles.com/9525369
~ ~ ~
OPENING PHOTO fciwomenswrestling.com femcompetititor.com grapplingstars.com, Gustavo-Fring-pexel.com
https://en.wikipedia.org/wiki/Gluteal_muscles
https://strongerwrestler.com/needs-analysis/
https://www.greatestphysiques.com/female-physiques/vicky-justiz/
https://www.fcielitecompetitor.com/
https://fciwomenswrestling.com/
