It has become an all-powerful tool that favors benefits of various natures with the ability to adjust the speed and pace adapting to our pace. It’s perfect for anyone: for those who just want to make long walks up to get to the sprinters and marathoners.
Many people use the so-called ” carpet ” simply to catch breath while running sports and cardio workouts. Many others, on the other hand, decide to carry out and carry out more targeted and specific training aimed at the development of a specific part of the lower leg body.
Today we will analyze in detail a practice, or rather, more training practices that will allow us to strengthen and develop the thigh muscles but especially the buttocks with more or less treadmill sessions.
You can choose almost indifferently between these methods, perhaps by selecting what you think is best suited to your physical type and performance on the strength and the point of view of sporting habits. Foreword: the will is all. The desire to become an Adonis must start from you, and you must be truly convinced of your abilities. Nothing gets you right away. The password is: continuity. Now we are bidding on the censorship, and we go straight to the guide.
The uphill running
The uphill running favors, with respect to normal sloping slope, slope ” 0 “, a greater relaxation of the back muscles of the legs, thus enhancing the firmness of the buttocks and thighs. To climb up your weight is very important. If you have weight problems go on slowly.
Uphill running is especially recommended for people who already have a good relationship with the running and have a weight-shape that makes them elastic. The elasticity allows less effort, and simply releases the accumulated ” thrust ” perhaps starting from a zero gradient.
Those who weigh more will have more expense and use of energy and will suffer a lot sooner, even risking cramping: it is possible with a high probability that there will be a substantial build-up of lactic acid, which will make it impossible to continue the sporting activity by running out of time and desire.
In any case, do not be fooled by who recommends uphill racing to those who have a high muscular power. The muscular power does not count much in the ascent and the initial power may wither after a few hundred meters.
The walking sustained ( ” walking ” )
The sustained walk is a classic American is a moderately fast pace walk, usually 5.5. This walk is suitable, besides firming thighs and buttocks, also to expel toxins. This without straining spine or joints. It is recommended to keep a perfectly erect posture, do not bend your head forward and keep it at the shoulder level to prevent back pain. The efficient damping systems of modern tapes.
Jogging or Sprint
An efficient exercise that gives impressive results. Remember, before this exercise, to carry out a long and meticulous warm-up that prepares your muscles and makes them elastic and fit for activity. Exercise consists mainly of very strong running of 100 meters distances. Progression is all.
The following scheme is made up of 100 meters of high speeds, ranging from walks. Walk until you have fully recovered your breath and when you are ready do another sprint of 100 meters, then another recovery by walking and breathing deeply, and so on.
Classic running
We start with a warming and stretching session that prepares the muscles, and we’ll be ready to start with the workout. Begin now with a moderate, very moderate trend and go at speed 2.0 for about 6 minutes. Now let’s get a bit of the regime and let’s speed 4.0 for 2 minutes. We then move to 2.0 speed for 5-6 minutes, and we go back to speed 4.0 for 2 minutes.
Now let’s stop the carpet for a while, let’s fly back to the control panel and walk very fast backwards. This will work very well all the muscles of the legs and buttocks. Then walk at speed 2.5 for 3 minutes and then at 3.0-3.5 for another 5 minutes. We end up exercising with a bit of relaxing stretching.
Jogging
Another supporting column of the beloved and practiced running around the planet. Jogging is definitely not disturbing for breath. It’s actually a relaxing and relaxed practice. Simply carry your pace and never exaggerate. Set a rhythm in your mind and follow it.
Proceed to ” jump ” and relax your legs well. The buttocks will be readily beneficial. When you are fatigued, do long for distances, and once you catch your breath, resume.
