Training tips | Pomuscle training

Training tips

Pomuscle training, like abdominal muscle training, is about the correct ratio of body fat to muscle mass. Thus the glutaeus can be very well trained and pronounced, but excess fat pads hide its shape. Therefore, in this case, not only the pom muscle itself but the entire body muscles should be trained to reduce fat.

Unfortunately, it can happen that the fat does not initially recede at the desired location – in this case the bottom. Where the body starts to use up its fat deposits cannot be influenced. Therefore, one should not be discouraged by such initial results, but see it as an incentive to continue.The changes will progress gradually.

Endurance sports such as jogging, cycling or swimming are particularly suitable for fat burning. For the ideal form of glutaeus, strength exercises are then also necessary, which stimulate the muscle to grow. Training in a gym is not necessarily necessary.

Many pom muscle exercises can be done at home without much effort (see: Exercises against cellulite). This has the advantage that you save the monthly fee in the gym and, in addition, you can actually train anytime and anywhere, even when travelling or out in the fresh air. Finally, pomuscle training should also be accompanied by a healthy, balanced diet.

A balanced diet is one that consists of the three basic nutrients carbohydrates, proteins and fats in as equal a proportion as possible. In addition, starvation cures are strongly discouraged. Although you will lose some weight during this procedure at first, this consists almost exclusively of water and muscles, which are lost through the “emergency”. A long-term reduction of body fat is therefore not possible.

Pomuscle exercises on the device

The advantage of many of these exercises is that not only the gluteal muscle but also the leg, arm and back muscles are trained. This has an additional positive effect on the calorie consumption during an exercise. Abduction on the machine: the legs are moved apart and then back together with force while sitting, without the weight being put off.

If the upper body is leaned forward, the large gluteal muscle is trained more, if the upper body is leaned backward, the middle gluteal muscle is trained more. Abduction on the cable: one leg is attached to the cable pull and then pulled as far as possible to the side. Lunge with barbell: the barbell lies on the neck and is held with both hands.

Then go into lunge and bend the front leg until the stretched back leg almost touches the floor. Then slowly walk back again. Leg press: the legs are slowly stretched (but not to full extension, leave them slightly bent) and then bent.

However, the weight is not put down. Hip stretching on the device: while standing, one leg presses backwards against the weight and is then slowly led back again. The movement ends before the weight is put down.

Hip stretches on the cable: one leg is attached to the cable loop and then pushes back as far as possible. Hyperextensions: the feet are held by a padded roller, the pelvis is supported by another pad. The arms rest on the chest or behind the head.

The upper body is slowly bent and then lifted back into a horizontal position. Knee bends with barbell: the barbell rests at the front of the shoulder and is held by the crossed arms. The knees are slowly bent until the thighs are parallel to the floor.

Then they are stretched again. Knee bends with dumbbell: one dumbbell in each hand is held to the side of the body. Slowly bend the knees and then straighten them again.

The upper body and head remain straight in line. Cross lifting with barbell: bend legs until thighs are parallel to floor. Grasp barbell with both hands and stretch legs while keeping back straight.

During this movement the barbell is lifted up and then lowered again.

  • Abduction on the device: the legs are moved apart and then back together with force while sitting, without the weight being put off. If you lean your upper body forward, you train more of the large gluteus muscle, if you lean your upper body backward, you train more of the middle gluteus muscle.
  • Abduction on the cable: one leg is attached to the cable pull and then pulled to the side as far as possible.
  • Lunge with barbell: the barbell is placed on the neck and held with both hands.

    Then lunge and bend the front leg until the stretched back leg almost touches the floor. Then slowly walk back again.

  • Leg press: the legs are slowly stretched (but not to full extension, leave slightly bent) and then bent. However, the weight is not put off.
  • Hip stretches on the device: while standing, one leg presses backwards against the weight and is then slowly led back again.

    The movement ends before the weight is put down.

  • Hip stretches on the cable: one leg is attached to the cable loop and then pushes back as far as possible.
  • Hyperextensions: the feet are held by a padded roller, the pelvis is supported by another pad. The arms rest on the chest or behind the head. The upper body is slowly bent and then lifted back into a horizontal position.
  • Squats with barbell: the barbell rests at the front of the shoulder and is held by the crossed arms.

    The knees are bent slowly until the thighs are parallel to the floor. Then they are stretched again.

  • Knee bends with dumbbell: in each hand a dumbbell is held to the side of the body. With the knees slowly go into the bend and then straighten up again.

    Keep the upper body and head in a straight line.

  • Cross lifting with barbell: the legs are bent until the thighs are parallel to the floor. The barbell is gripped with both hands and the legs are stretched with the back straight. During this movement the barbell is lifted up and then lowered again.