How to Build Firm Glutes Using the Stairways

Boys are aware of it. And girls know it too. Having well rounded solid butts is the dream of every lady (and a few men too.) It provides more reasons to to the crowd to stare at you and admire exactly how completely shaped you are while being blown with an air of ecstasy.

But how do you do it? How do you really develop your glutes using the stairs so that you do not need to sign up for a public fitness center?

Well, it's quite simple. Let's examine initially at exactly how this muscle works.

One of the primary functions of the gluteus is hip extension. Simply put, it straightens the hip joints, leading to an increase angle in between the thigh and the back. This movement is naturally accomplished every time we walk or run, and it magnifies even more when we use the stairs (specifically high ones.).

But you may ask yourself-- exactly how come you've never ever built a prominent butt if you had always used the stairs? The answer is: you've never done it often enough to cause muscle development.

You see, muscle growth only happens when your body is required to do so. And the only way to force it is by doing it enough times with a suitable quantity of load.

The exercises widely used to build the glutes are the dead lift and lunges. Though lots of gyms are full of machines to help you develop this muscle more conveniently,compound exercises are far better than single joint workouts in terms of strength and balance.

But for practical purposes, and to help you avoid costly gym memberships; you can always have the same benefits by walking on the stairs. It's basically the exact same movement as the side lunges (in fact it's even more natural.)

So to finally develop those appealing buttocks with the stairs, right here's the best ways to do it:

With each leg, execute the movement 50 times. You don't need to do them 50 times directly, however divide them into 5 sets; put simply, 10 reps for 5 sets (10 x 5.)

By using dumbbells (if you have any), or by putting on a bag pack loaded with books; add or lower the external load depending upon your strength capability. It is necessary that whenever you get to the 8-10th rep of each set, you ought to feel the motion getting slow (it signifies muscle tiredness, and that's important for muscle growth.) If you surpass the 10th rep without slowing down, then the load is too light. If you slow down before reaching the 8th rep, the load is too heavy.

Do the first set, rest for 1 or 2 min., continue with the second set, rest-- and complete the workout till you reach 50 repetitions for each leg. Then switch leg.

And another thing: Be sure that for each movement, your thigh is raised high enough to be parallel (or nearly parallel) to the floor. So make any adjustments if you need. If your stairs are short, climb them up by twos or threes.

There you go. Perform this workout thrice a week. And expect terrific results in a few weeks. No need for fitness memberships! You can develop good looking body at home the smart way!

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