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Exercises for the buttocks with trainer Ekaterina Usmanova. In this issue, Moscow's fitness bikini champion, Ekaterina Usmanova, will reveal the secrets of perfect buttocks and show how to lose weight in the hips and make the shape of the buttocks impeccable.
In general, exercises for the buttocks can be done both at home and in the gym. The result will depend not on the availability of this or that equipment, but on your perseverance.
The training presented in the video is carried out in the gym using barbells, dumbbells and exercise machines. This butt workout will help those who go to the gym, but do not use the services of a trainer. It may also be interesting for young trainers to improve their skills.
Transcription of the introductory part
Today we're going to have a killer glute workout. For exercises for the buttocks and legs, I have 2 workouts, one of them is easy, the other is hard. Today we will have a hard, cool, basic workout.
When you look at my butt, only one word comes to mind: “base”. And today we will train the base. But we will start this workout with a warm-up.
As a rule, I don’t warm up on cardio equipment, because this is a very energy-intensive exercise, and we will still need energy on squats and other very heavy exercises, therefore, we start with smooth gymnastics, which is available to everyone, we all went through this at school.
Let's start with light squats without weights to warm up our knee and elbow joints. We place our feet shoulder-width apart, toes slightly turned to the sides and do squats until parallel. We pay attention that our knees do not go beyond our toes, our spine is always straight, straight, our back is straight and we tilt our body a little forward to create the correct balance.
We definitely get up while exhaling and do 40 repetitions like this, you can do two sets. Now we have finished our warm-up and can safely move on to strength training.
Ekaterina Usmanova is a successful fitness model, winner and prize-winner of many Russian and international competitions.
Ekaterina Usmanova’s training program is based on the principle of circuit training performed in the gym. The entire complex is performed at a fast pace, three times in a row without a break.
Therefore, at least a 20-minute warm-up is extremely important. Usmanova recommends a treadmill, squats or jumping rope (with the obligatory alternation of pace every two minutes).
Of course, to achieve visible results and maintain them, you need daily exercise. Naturally, it will be difficult at first. But still, be patient, mobilize your willpower and be inspired by Catherine’s before and after photographs.
A few basic principles:
- Vary the sequence of execution and the exercises themselves so that you don’t get bored and lose motivation.
- The main priority is not quantity, but quality. Otherwise there will be no effect. You should feel the muscles working.
- Exercises for the gluteal muscles are strictly required in every workout.
- Believe in yourself and your capabilities. Don't listen to anyone and work on yourself. Everyone can achieve the ideal.
Ekaterina Usmanova: training
Those wishing to practice according to Catherine’s method can be recommended to purchase appropriate CDs with fitness programs. This way you will conduct personal training with Usmanova. One of the most popular programs is one that allows you to lose excess weight by intensively burning fat.
You should perform the following exercises on a pulley machine.
- Raising the upper block above your head.
- Straightening the legs with a lower block.
- Raising the lower block in a sitting position.
Then barbell training on a Smith machine. Ekaterina recommends squats.
The workout ends with hyperextension for the back muscles.
Ekaterina Usmanova: nutrition
Ekaterina Usmanova’s training and nutrition are interconnected things.
Of course, even those who spend 24 hours a day in the fitness club will not see any effect, being addicted to sweets and fatty foods.
Ekaterina Usmanova is a strong opponent of strict diets. The girl believes that the short-term result is disproportionate to the damage caused to health. You will only damage your bones, skin, teeth and hair. Giving up most foods and strictly limiting the number of calories consumed per day will lead to the fact that you simply do not have the strength and energy left to train.
Instead, it is better to include in your diet as many healthy and natural foods as possible, containing easily digestible proteins and unsaturated fatty acids.
Eat lean fish, lean meat and poultry, milk and dairy products, greens, fruits, berries and vegetables. Try to purchase the latter during the season from local manufacturers in order to avoid absolutely useless imported goods stuffed with chemicals and fertilizers.
Another prerequisite is to drink as much fluid as possible. This includes mineral water, green tea, freshly squeezed juices, herbal infusions, milk, and broths.
Ekaterina advises eating in small portions. Every day she has breakfast, lunch and dinner. One or two snacks between main meals are also possible. A snack can be a piece of fruit, a glass of freshly squeezed juice, a handful of nuts, a fruit or vegetable salad without dressing, cottage cheese or a milkshake.
Ekaterina Usmanova about her system:
The goddess of fitness, the best butt on Russian Instagram, the most spectacular blonde in the fitness business - this is all about Katya Usmanova. She confidently tops any list of Russian fitness girls, and the recent scandal with the hijacked BodyLab school has added more attention to Katya. The author of these lines once saw a beauty in reality, at a musical, and was so blinded that you can’t expect objectivity from the article.
Ekaterina Usmanova was born on October 1, 1988 in the city of Krymsk. Katya claims that she loved sports since childhood, but photographs of young Usmanova do not amaze the imagination. Ekaterina graduated from the Financial University and for some time even, like us mortals, worked as an advertising manager. In 2010, a serious revolution was brewing in Katya’s life. She fell in love and happily married Alexander Usmanov (unfortunately, a divorce later followed).
The love story of Katya and Alexander is very touching. He became her coach, but did not view her as a woman - rather, he perceived her as a child. Then he went into the army, and Katya, while waiting for him, did serious work on herself and changed a lot for the better. Returning to civilian life, Alexander immediately noticed and appreciated this.
And Katya changed her unloved office job to a more interesting path - she became a fitness trainer. The girl became more and more interested in sports, and gradually she began to actively participate in competitions, achieving better and better results.
Katya and Alexander, first husband
Ah, this wedding, wedding, wedding
There was something to be proud of: Katya won fitness competitions in the Rostov region and Krasnodar region, and in 2012 she became the world champion in bench press. On October 13, 2012, in Sevastopol, she took second place at the bodybuilding and bikini championship. The best then was Ekaterina Guseva, a Muscovite.
Disappointing second place
After the competition, Katya underwent plastic surgery for breast augmentation. She took herself even more seriously and immediately after won the Championship of Moscow and the Central Federal District in the “Bikini, fitness model” category. Next - the Russian Open Championship in bodybuilding, body fitness, fitness and bikini and second place in the Fitness Bikini category. By this point, everyone in the industry knew her.
I want to listen to such an athlete! “To achieve ideal shape, you need not only to eat well, but also to exercise every day,” says the champion.
If you want to watch the life and activities of an athlete, then watch Instagram of Ekaterina Usmanova. And here are the famous “before and after” photos that blew up the Internet.
How Katya trains
When working on her figure, Ekaterina is guided by a circuit training program, when exercises are done at a fast pace, one after another, without a break. In this case, you will spend the maximum amount of energy, which means you will quickly lose excess weight.
The proposed type of training will ensure rapid fat burning for both beginners and regular regulars of fitness clubs.
The program is designed for training in the gym. Here, exercises on the legs and back alternate: while the legs are resting, the back is subjected to stress, and vice versa. Exercises are subject to triple execution, which will deplete glycogen stores and direct the body to consume its own fat.
Girls should also eat right: if they work actively during training, and at home they start “eating pizza on both cheeks”, restoring the calories spent, then there will be no effect.
The set of exercises for the fat burning program is as follows:
Toning all muscles and burning fat
1. Pull of the upper block behind the head
2. Leg extension
3. Seated lat pulldown
4. Lunges
5. Dumbbell curls
6. Dumbbell Triceps Raise
7. Raising the body from a lying position.
A few rules for proper training
In order to get a beautiful figure, daily exercise is necessary. It is important to alternate periods of intense and low stress. To warm up in the gym, start by running on the treadmill: a few minutes of explosive running should be followed by a calm one. And so on for 20 minutes. Due to the change in load, the body experiences an acceleration of metabolism, and as a result, excess weight loss occurs.
Ekaterina Usmanova in her training program is guided by the principle of interval training. You should start each workout with a calorie-burning activity, such as jumping rope or running at an alternating pace.
Remember, to achieve results you need to exercise every day. Yes, it will be difficult at first. Here you should be patient and adopt Katerina’s willpower to improve your body. For a visual example, see the photo “Ekaterina Usmanova. Before and after".
Pumped up abs from bodybuilding champion Ekaterina Usmanova
To work on your abs, you need to include in your classes:
1. Direct pumping of the press. To do the exercise correctly, make sure to do it twice: do a small push from the floor and a small lift; similarly, you should lower yourself in 2 steps. In one approach you need to do 30 pumping exercises.
2. Bicycle: place your hands behind your head, and lift your legs at a right angle, bending your knees. Pull your right elbow to the opposite knee, while straightening your right leg. Similarly, carry out movements in the opposite direction. At the end of the rise, lower yourself onto your back. The norm is 2 sets of 20 repetitions.
3. Pumping up the upper and lower abs: take a lying position, place your hands behind your head, and straighten your legs. At one point, you need to raise your body and bend your knees. We carry out 2 approaches of 20 times.
Katya's priority
In her personal training, Ekaterina Usmanova focuses not on the duration of the lesson, but on the quality of the exercises. First, get a good feel for the technique, and then perform it fully.
Do not pull your neck with your hands, work using only your abs. Straighten your legs completely, and your lower back should be flat on the floor. Don’t be afraid of pain, if you feel it, then the training was not in vain.
How to make the same butt
Watching the transformation of fitness model Ekaterina from the before and after photos, you can clearly see how the athlete’s butt has transformed.
Immediately before training, you need to warm up your joints by doing 2 sets of 20 squats with your own weight.
The activity itself is like this:
1. For squats, choose a barbell. Perform 3-4 sets of 15-16 squats.
2. Incline leg press in the simulator - 3-4 sets of 20 times.
3. Use a Smith machine, doing 15 reps of lunges 3 times.
4. Hyperextension – 3 sets of 20 times.
5. Do lunges with dumbbells while moving - 3x15.
6. Lunges with dumbbells in one place - 3x15
It is important to know:
Swing your legs as often as possible, fixing your lower back. This is the most effective means for engaging the gluteal muscles.
How to get slender legs
Beautiful shoulders
Some tips from Miss Bikini Moscow Ekaterina Usmanova:
1. Do an exercise on each workout.
2. Workouts should be different so that you don't get bored.
3. Eat right and focus on problem areas.
4. Training should be targeted. So, if you are pumping your buttocks, then use only the “fifth point” and not the quadriceps.
6. Develop muscle strength. “If you work on the number of approaches, then this is wrong. You should feel how the muscle works,” says the girl.
7. The most important thing is to simply believe in yourself. By fighting fears and stereotypes, you grow above yourself, bringing your figure to the ideal.
Powered by Ekaterina Usmanova
As already mentioned, Katya is not a supporter of diets. “The only thing you can get from them is ulcers, gastritis, digestive disorders and slow metabolism,” the girl is sure.
Also, you should not eat any gastronomic garbage, for example, chips, canned food, sweets. It is better to make a choice in favor of healthy and natural food. Include in your diet:
- vegetables;
- fruits;
- greenery;
- red meat;
- fish;
- dairy products.
Buy vegetables and fruits that are in season, preferably those that grow in your latitude.
Drink as much water as possible, because a dehydrated body does not burn fat well. To get rid of cellulite, eat right and pay attention to problem areas.
Active sports and a balanced diet are the key to your ideal figure. You can study on your own. But as practice shows, the best effect in shaping your figure can be achieved with a personal fitness trainer.
For dessert: video for motivation from Katya Usmanova
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