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Buttocks up with the barbell

You want to strengthen and define the musculature of the entire posterior kinetic chain, with a particular focus on buttocks? Follow the advice of our personal trainer Evgenia Babrovskaia, Senior Coach of the WTA Functional Training Academy, and try the Good morning with the barbell.

The name is reassuring even for the most suspicious and the effectiveness is sure. It would be advisable that you load the barbell with two discs of 10 kg each, without fear of not being able to lift it.

In fact, even the less trained can do it, as the expert assures, but if you prefer to start with lower weights, because you are particularly sedentary or out of shape, you can opt for two discs of 5 kg each.

Increase the load gradually

The commitment, however, is to gradually increase the load of thetool over the weeks, session after session: only in this way will you make progress and the aesthetic benefits will be more evident The Good morning movement is a top movement for the activation of the muscles of the lumbar area and buttocks, but in fact it involves the whole in a synergistic and harmonious way the body musculature. You can therefore also choose it as total body workout and perform it at least 3 times a week.

How to train

Stand with the barbell on your shoulders and your legs hip-width apart. Project the pelvis backwards and flex the torso forward, without altering the physiological curves of the back: the shoulder blades are closed and pushed downwards, the abdomen is active throughout the sequence. Come down until the torso is as horizontal as possible, then, extending the hips and bringing the pelvis forward, return to erect. Start with 3 sets of 20 repetitions (60 seconds of recovery between one and the other), but starting from the second week of training increase the training stresses. The ideal progression is this: 3 sets of 16 reps (with 90-second steals), 4 sets of 12 reps (with 2-minute steals), 5 sets of 8 reps (with 3-minute steals).

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