On Thursday, the female figure in bodybuilding looks for a real union of femoral and gluteus ,but most women prefer a more prominent gluteus profile.
No muscle joins the gluteal and femoral! If you want to maximize the lean mass of your buttocks try to visit on this site povlina.com and femoris, crush them with a variety of hip extension exercises and knee flexion.
Try to sculpt your buttocks with fat reduction exercises like the Stepmill does not work.
Making sprints also does not reduce the fat in the posterior chain nor does it activate the muscles to a greater degree than hip thrusts or hyperextensions.
You will have heard of the union of which I speak, the area that separates the gluteus and the femoral. In bodybuilding, judges look for a smooth transition between the two muscles, so there is a particular quest on the part of the athletes for this part to stand out. Either way, there are many misconceptions about this union.
MYTH # 1. MAKE CARDIO TO MAXIMIZE FAT LOSS IN THE GLUTE AREA
I just do not understand this. We see many athletes spend hours and hours at the step mill, claiming that it burns the fat and marks the details of the subsequent chain. According to one study, this is a myth – it does not work. Stepmill itself activates type I fibers and helps build muscle because of the stresses involved.
Either way, this can also be done with some incline, riding on a bike, on the elliptical or just adding work with small loads and high repetitions. I am not saying that the cardio (or the Stepmill) should be suppressed; Just keep in mind that this does not make you burn fat from the buttock area.
MYTH # 2. YOU SHOULD DO individual EXERCISES
I have heard many times from many bodybuilders and competitors that certain exercises “actually work to improve glute-femoral union.” The problem is: there is no such muscle! The gluteus maximus is a muscle, there is also the femoris, which consists of the long, semitendinosus and semimembranosus femoral biceps (The short-headed femoral biceps does not apply since it only appears at the junction with the knee). Finally, you have the adductor, who can also contribute to the emergence of such a desired union.
Many exercises generate a considerable activation of the gluteus and the femoral ones at the same time. Dead weight and hyperextensions do and in a very efficient way. There are also exercises that affect the lower part of the gluteus, such as powerful strides and Bulgarian squats. So, if you want to maximize the muscles of your posterior chain, you will have to do a variety of exercises.
Not a particular exercise will optimally build them. Before you go to look for special exercises for that nonexistent muscle that joins the gluteus and femoral, focus on crushing your posterior chain with hip extension exercises and knee flexion, which we will review below.
MYTH # 3. THE SPRINTS WILL MAKE MORE GLOSSY-FEMORAL UNION VISIBLE
The sprinters usually have an impressive rear chain development, and the races work the back very well. So would not sprints be good candidates for improving my gluteus-femoral joint? The answer might surprise you. They are an exercise of a super high intensity. Most athletes who decide to start with sprints will not be able to condition their body properly and end up injuring themselves. Many of the clients I have worked with have gone against my recommendation and have introduced the sprints on their own with negative consequences, common injuries like fibrillar breakage or joint problems. I can help you improve your glutes and femoral, but only if you are healthy.
Sprints also do not reduce backbone fat or activate the musculature to a greater degree than hip thrusts or hyperextensions. These two exercises are much easier to control than sprints and lead to a better state of metabolic stress because of the constant tension they produce in the back chain.
One last thing, sprinters, also lift the weight, and much of their musculature can be attributed to this. If you look back and as was the physicist of the sprinters before starting with the weightlifting, they were normal, its posterior chain was hardly developed. My advice to athletes is to hold on to the dumbbells and leave the sprints to the sprinters, but if you insist on doing them, gradually introduce yourself to them and make sure you spend a lot of time on warming up.