Готовая тренировка на все зоны ягодиц — по волокнам и анатомии

🔥 TRAIN ALL AREAS OF THE BUTTOCKS - Complex for growth and shape: lower, middle and upper gluteal muscles. A training program for those who want round, toned and proportional buttocks without unnecessary strain on the legs. 📌 Suitable for intermediate and advanced levels, can be done in the gym. 🎯 TIMESTAMPS: 00:00 – Introduction 00:24 – What does “along the grain” mean and why is it important 00:47 – Warm-up: warming up the muscles, mobilization 03:25 – Activation: leg press for the glutes 05:40 – Lunges: all variations, which ones to choose and why 07:42 – Romanian deadlift: focus on the lower fibers 09:07 – Glute bridge: focus on the middle part 10:11 – Difference in foot placement in the glute bridge 10:50 – Cable hip extension: focus on the upper glutes 12:25 – The gym where I train: TopFit Dörpen 13:39 – Cool-down: recovery and stretching 👙 MY TRAINING SUIT Buy the same → https://gymbeam.ua/ua/women-s-lift-se... PROMOCODE novikova5 🏋🏼‍♀️ THE GYM WHERE I TRAIN TopFit Dörpen → https://www.topfit-doerpen.de/ 📲 SIGN UP AND FIND ME HERE: 🔗 my website: https://novikovafitness.com/school 🔗 my Instagram: https://www.instagram.com/nastusianov... 🔗 my telegram: https://t.me/nastusianovikova_womanfi... #buttocks #exerciseforbuttocks #buttocksworkout #gymexercises #womensfitness