Edited by Doctor Michele Muglia
Buttocks, buttocks, buttocks and buttocks again, this is the fixed thought of the vast majority of women, especially with the approach of summer. The newspapers attest that the buttocks are the part of the female body most watched by men, the TVs do nothing but broadcast services on the costume fitting and the female world is in full delirium.
Any solution is sought to reshape the buttocks: from famine diets to multi-day sessions on step; from vibromassage sessions to electrostimulation hours ....
Given the great diffusion and the great interest in this problem I decided to write this article to help you. Yes, I know there are thousands of them on this topic and I also know that most of them are just a bunch of nonsense, but this will be different!
Do you want firmer glutes? Do you want marble buttocks? Here is the solution: run! Banal? Maybe, but just as effective! Don't worry, you will not have to do the marathon but only 1 km, or rather a series of 10 shots from 100 meters. It's not a joke! The 100 shots are the "exercises" considered most effective by many fitness champions and many show girls.
Why run? Because the glutes are among the muscles most stressed in this movement and are essential for increasing stride and running speed. Speaking of 100 meters then, we are referring to explosive movements that are the most effective for increasing the "tone" of a muscle, and it is precisely for this reason that what I will propose will be a very simple program based solely and exclusively on them.
You will only need an athletics track or a stretch of road of at least 100 meters. Before starting the actual training, obviously do a short warm-up of at least five minutes running at a very slow pace. Position yourself just like a sprinter (even if you don't have the blocks) and start with the first shot! Each shot from 100 meters will have to be done at about 90% of your maximum possibilities so as not to run out immediately. The recovery time between each repetition will depend on the level of training you have and will progressively decrease as you train, until it corresponds to the 100m walk return. Follow this "little program" 3 times a week and I guarantee you that in two months the characteristics of your buttocks will have changed!
