markert overgang mellom rumpe og korsryggen

[LenaV]

Hei. Jeg har nesten ikke overgang mellom rumpe og korsryggen. jeg har skoliose i lavrygg så kanskje derfor. har også prolaps i korsryggen og merker at musklene blir stive der og jeg er rett som stokk. trener styrke generelt, men kanskje noen øvelser er spesielt gode for å få mer markert overgang der?

[Zmurph]

Høres ut som du vil bygge rumpe. Bret Contreras er "the man" når det kommmer til det, så her er noen tips om øvelser fra han:

"Based on eight years of conducting various experiments, I would recommend the following. If seeking maximum hypertrophy in the upper glutes, perform barbell hip thrusts, back extensions, cable kickbacks, band hip thrusts and single-leg hip thrusts. If seeking maximum hypertrophy in the lower glutes, perform barbell hip thrusts, back extensions, cable kickbacks, band hip thrusts and single-leg hip thrusts. Please note that these lists are identical, as these exercises consistently show the highest levels of glute activation in both the upper and lower regions. If seeking upper glute hypertrophy independent of lower glute hypertrophy, perform side lying hip abduction, cable standing hip abduction and lateral band walks. If seeking lower glute hypertrophy independent of upper glute hypertrophy, perform squats, lunges and Bulgarian split squats."

Hentet herfra: http://www.fitnessrxwomen.com/training/workout-tips-advice/targeting-different-gluteal-regions/