Láska alebo sloboda? Musí si vybrať

Chce pomstiť smrť svojich milovaných rodičov. No netuší, ako sa s ňou osud zahrá... Jana Benková je jedna z najobľúbenejších slovenských autoriek a práve vydáva nový román Uličnica, v ktorom si jej čitatelia nájdu to, na čo sú zvyknutí.

„Úsmev, slnko, iskrivé dialógy, a keďže disponujem obrovským množstvom informácií z rôznych oblastí, klasickú románovú dejovú líniu už tradične zdobím aj glosovaním aktuálnej slovenskej reality,“ približuje Jana Benková.

Najsilnejší je však samotný príbeh.
Hlavná hrdinka Svetlana naivne verí v spravodlivosť, ale netuší, s akým rafinovaným súperom sa pustila do zápasu. Jej dlho pripravovaná vendeta sa nevydarí tak, ako si naplánovala...
Teraz už striehne smrť aj na Svetlanu. Na úteku pred dôsledkami skončí úplne na dne – v cudzom meste, na ulici v spoločnosti žobrákov a holubov. Vystrašené dievča bez prostriedkov napokon prijme miesto striptérky vo viedenskom nočnom klube. Stane sa hviezdou nočného života rakúskej metropoly a dúfa, že konečne našla svoje šťastie...

Lenže život jej ho nedaruje len tak a Svetlana zrazu stojí pred osudovou voľbou – láska alebo sloboda?
Kniha Uličnica je začiatkom spolupráce úspešnej autorky Jany Benkovej s najväčším slovenským vydavateľstvom Ikar. Je to príbeh o hľadaní šťastia a slobody...
Jana Benková patrí medzi najúspešnejšie a najobľúbenejšie slovenské autorky, čo dokázala aj víťazstvom v ankete najväčšieho internetového kníhkupectva a vysokými predajmi svojich kníh. Tie neklesajú ani po vyše 20 vydaných knihách.
„Myslím, že čitateľov priťahujú moje knihy preto, lebo sú plné úsmevu, inšpirácie, povzbudenia aj pri tých najťažších problémoch, ktoré čitatelia môžu zažiť,“ vysvetľuje Jana Benková v rozhovore pre portál LepšíDeň.sk.

Úryvok z novinky Uličnica:

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Mohol to byť krásny a pohodový rodinný večer...
V jeho očiach som videla tie svoje. S pohľadom plným bolesti mi stisol ruku: „Tak toto, Svetluška moja, už asi nezvládnem.“
Naprázdno som prehltla. Otec rozhodne nepatril k tým, ktorí by sa vzdávali. Pohladil ma po vlnitých vlasoch. Aj tie som mala svetlé po ňom.
„Nie som si istý, dcérka. Je toho už priveľa. Som na dne.“
„... Ale veď... Oci, predsa vieme, kde žijeme. Skús sa brániť, určite sú viaceré možnosti!“
„A čo by som tým dosiahol? Možnosti sú, ale biedne. Teda, ak sa nekamarátiš s niekým tam hore.“
„Aj ty máš kontakty!“
„Také nie,“ zvraštil čelo. „Dostal som sa na úplné dno a neviem sa odraziť hore. Skúšal som to, ver mi, nie som v biznise prvý deň... Nejde to. Všetko už zašlo priďaleko.“
Nevedela som, čo na to povedať. Bola som zmätená viac než on. Nežila som so zalepenými očami. Čítala som noviny a bolo mi jasné, že iba ťažko niečo dosiahne, ak žije a pracuje čestne. Veľmi ťažko.
„Pomôžem ti. Nemusíš byť na všetko sám,“ snažila som sa ho povzbudiť, ale darmo.
„Mama o tom nevie. Nechcel som ju zaťažovať...“ stisol pery a pustil moju ruku. Až po chvíli začal opäť rozprávať. „Zobral som si tri vysoké pôžičky. Tri, dcérka! Ja viem, aký je to hazard, musel som však vykryť, čo sme dlhovali. Veľká stavebná firma, ktorá ryžuje na štátnych zákazkách, nám poriadne neplatí už rok a pol. Od štátu tí veľkí frajeri zhrabli desiatky miliónov – a účty neplatia. Asi nestíhajú medzi dovolenkami v Karibiku...“ ťažko si vzdychol a pokračoval: „Stále nás odkazovali na neskoršie termíny, no svoje sľuby nedodržali. No ja musím vyrábať materiál, dodávať zákazníkom, aby som o nich neprišiel. A z čoho som mal zaplatiť ľudí? Drú u mňa aj tak len za pár stoviek, nemôžem ich predsa nechať s rodinami hladovať. Snažím sa prekrývať úvermi, čo sa dá, vzal som si ďalšiu pôžičku od nebankovky, lebo banky ma už poznajú a ďalšie peniaze by mi nedali. Chyba za chybou... Prepustil som takmer štyridsať ľudí, viac nemôžem, bolo by to pre firmu likvidačné.“ Pretrel si čelo. Pri tom pohybe Ofináč zdvihol hlavu a pozrel pánovi do očí. Keď otec nereagoval, znova sa uložil. „Vieš, dcérka, musel som založiť aj tento dom...“ zúfalo zaťal päste.
To ma vydesilo najviac. „Náš dom?“ neverila som vlastným ušiam.
„Nikdy som neťahal do obchodu rodinu, to dobre vieš. Vždy som tebe aj mame vytváral také podmienky, aby ste boli spokojné, šťastné, aby si mala všetko, čo potrebuješ a mohla študovať... Je to aj dôsledok mojich zlých rozhodnutí.“
Po chvíli mlčania som sa spamätala.
„Nič ti nevyčítam, ocko, ale predsa len si mal kontaktovať políciu, súdy... Všetkých. Nemôžeme prísť o dom, je to náš domov. Iný nemáme...“
„Ty si myslíš, že som to neurobil?“ naklonil sa ku mne, aby zdôraznil, čo povie. „Niekoľkokrát. Všade majú svojich ľudí. Aj na polícii... Taký veľký hráč, ktorý získava jednu veľkú štátnu zákazku za druhou, má podchytených všetkých odhora nadol. Zbytočne sa sťažuješ, prosíš, podávaš trestné oznámenia či žaloby. Nedostaneš sa nikam... Ani k štátnej objednávke na desať ceruziek – všetko automaticky a bez mihnutia oka dostávajú sponzori politikov.“
„Neuveriteľné.“
„Taká je realita. Žiaľ, čestne toho veľa nezískaš,“ hodil rukou. „Škoda reči, to my, obyčajní podnikatelia, neovplyvníme... Takže môžem buď stavať psie búdky, alebo sa podieľať na veľkých projektoch, ktoré robia ľudia ako Roman.“
„A za ním si bol?“
O Romanovi som vedela. Otec s ním často hovoril a neboli to príliš priateľské telefonáty. Volával ho iba Roman a dnes o ňom hovoril prvý raz podrobnejšie. Musí to byť veľká ryba, keď má taký vplyv, pomyslela som si.
„Samozrejme. Predtým sa mi vyhýbal, ale nedávno sa to zmenilo a pre mňa to znamenalo veľkú nádej. Predstav si, prijal ma až po roku, ako som od neho začal vymáhať dlžné peniaze... Usmieval sa, akoby sa nič nestalo. Potľapkával ma po pleci, aby som sa nestresoval a opäť mi posľuboval hory-doly.“ Otec na mňa upieral oči, v ktorých som videla nekonečné trápenie. „Odvtedy na urgencie platieb nereaguje. Pred dvoma mesiacmi sa mi podarilo odchytiť ho znova, keď ho šofér priviezol do sídla jeho najväčšej firmy. Stál som tam pri bráne ako žobrák a on sa mi cez polostiahnuté okienko na aute iba vysmial do očí, vraj ho môžem žalovať a že mi pri tom želá veľa šťastia.“
Striasla som sa od zlosti: „Hnusné!“
„Sveti, on má desiatky firiem a jedna skrachovaná ho nepoškodí ani neohrozí. Ja mám jednu veľkú, štyri roky zásadne naviazanú na biznis s ním, takže tie dlhy nemám z čoho splatiť. A neviem, kde by som toľko peňazí zohnal... Vyčerpal som všetky možnosti, prepočítal som účty z každej strany, ale ten výpadok v našich príjmoch je taký vysoký a taký dlhodobý, že naozaj nevidím východisko... Snažil som sa riešiť veci zodpovedne, stretnutiami s bankami, s poisťovňou a s inými obchodnými partnermi, ale pri Romanovom mene dáva každý od toho ruky, ešte aj úrady. Veď naňho by neprijali ani trestné oznámenie...“
Mlčala som. Srdce mi zvierala úzkosť, ale nevedela som, ako otca utešiť. Jemne mi pohladil chrbát ruky.
„Nechcel som ťa vystrašiť, ale...“ nakrátko sa zasekol. „Už ma chytá panika, dcérka. Nemôžem spať a v robote ani nevnímam ľudí. Mozog mi frčí ako divý, výkyvy tlaku mám ako neurotik v osemdesiatke, ale zatiaľ som nič nevymyslel. A ohrozil som aj teba s mamou... To je to najhoršie. Prosím ťa, pred ňou nič nehovor.“
„Ona o ničom nevie?“ neveriacky sa mi rozšírili oči.
„Skrýval som to, ako sa dá. Nechcel som ju znepokojovať.“
„Aha.“
„Hanbím sa, že nemôžem dodržať sľub, že jej celý život budem plniť sny a chrániť ju... Netuší, čo sa deje... Ako jej to poviem? Ako sa jej pozriem do očí, keď som vás vystavil a ďalej vystavujem takému nebezpečenstvu a neistote? Keby som mohol spávať, mal by som pocit, že je to iba jeden veľmi zlý sen, z ktorého sa ráno prebudím a život pôjde ďalej. Čo je toto za svet? Čo mám robiť? Vykradnúť banku?“
Teraz som mu ja pevne stisla ruku. „To určite nie, oci, ale nejaké riešenie predsa musí byť! Veď do tejto situácie si sa nedostal iba tak! Podnikáš vyše dvadsať rokov, dobre sa ti darilo, a zrazu máš skrachovať?“
„Alebo aj niečo horšie...“ zašepkal.
„Horšie?“ zdúpnela som.
Bolesť v jeho očiach by sa dala krájať. „Nie som prvý ani posledný, kto sa zapletie, hoci aj v dobrej viere, s takýmito megašpekulantmi... a ja na nich nemám. Dopekla, prečo ťa tým vlastne zaťažujem? Som neschopný chlap, zlyhal som na plnej čiare.“
„No a... čo tvoji právnici?“ spýtala som sa, a keď otec znechutene mávol rukou, pokračovala som: „Alebo ujo Milan? Nemôže ti požičať? Alebo inak pomôcť, poradiť?“
Milan bol otcov brat a s manželkou Adelou a dcérou Ivanou, mojou sesternicou, žili v Banskej Bystrici. Súrodenci k sebe asi nikdy nemali príliš blízko, vídali sme sa iba zriedkavo, zväčša v lete na ich chate alebo cez Vianoce u nás.
Otec pokrútil hlavou: „Milan sa mi otočil chrbtom. Nekomunikuje so mnou už tri mesiace. Sám potreboval požičať peniaze, a keď som mu povedal, že nemám, urobil takú scénu, že vystrašil aj moju sekretárku. Vraj o mne nechce už počuť... Skúšal som mu volať viackrát, aj Adele, no nezdvihli mi telefón. Neveril, že sa teraz sám zmietam v existenčných problémoch... Je to márne...“
Tak preto mi Ivana predvčerom neodpovedala na esemesku, či sa nechystá do Bratislavy na výstavu o Titanicu! Chcela som ju pozvať na obed.
Sedeli sme v prítmí obývačky. Zažali sme si iba stojacu lampu v kúte. Z opačnej strany na nás dopadalo svetlo z kuchyne. Mama odbehla k susede požičať smotanu. Na sporáku čosi bublalo a v byte sa šírila lahodná mäsová vôňa. Mohol to byť krásny a pohodový rodinný večer...
Z kuchyne pricupital Ofináč a roztopašne mi oblizol odhalené koleno. Už sa tešil na večernú dobrotu, čo dostane do misky. Ofináč je náš drobný maltezák. Má sedem rokov, meno podľa dlhej ofiny, ktorú mu nechávame rásť, a je rovnocenným členom rodiny. Robí všetko s nami a tak ako my. Pozrel sa na moju vážnu tvár, potom na otcovu a prestal vrtieť chvostom. Vypýtal sa mu na kolená a spokojne sa schúlil do klbka.
Otec ho neprítomne pohladil, potom sa oprel a znova stisol päste. Čelo mu krčili starosti. Fatálne problémy. Podložil si bradu rukou, kožené kreslo zapraskalo pod jeho ťarchou. Nezvykol prehrávať ani uhýbať z cesty. Ani cúvať pred riešením problémov. A predovšetkým – mňa ani mamu pracovnými problémami nikdy nezaťažoval. Vždy ich vyriešil a život bežal ďalej.
Tentoraz to muselo byť veľmi zlé.
„Keby som aspoň dom...“
„Myslíš, že nám reálne hrozí, že nebudeme mať kde bývať? Stanú sa z nás bezdomovci?“ spýtala som sa a predstavila si tých, ktorých stretávam v tom večne špinavom podchode na Trnavskom mýte. Ak sú slušní a nevnucujú sa, kupujem si od nich Nota Bene. Premkol ma strach, že tam onedlho budem stáť aj ja, opustená, špinavá, hladná, s jednou taškou pohodenou na zemi, s prázdnotou v očiach a bez vidiny pohodového jesenného večera v čistej izbe pod hrubou dekou pri dobrej knižke. Striaslo ma a do očí sa mi tisli slzy.
Otec mi už nestihol odpovedať. Náš rozhovor preťal mamin veselý hlas z kuchyne: „Večera!“
„Prosím ťa, nezabudni – pred mamou pssst!“ poprosil ma ešte raz. „Nájdem vhodný čas a poviem jej to sám.“
Mohol to byť krásny a pohodový rodinný večer...
Napokon bol, ale iba navonok. Nič netušiaca mama zhodila farebnú zásteru, sadla si k stolu a spokojne sa usmievala, lebo večera, sviečková špecialita, akú by nevyčaril nikto iný na svete, sa jej naozaj vydarila. Jedli sme, ale nemohla som sa na otca ani pozrieť, aby som sa nerozplakala a všetko neprezradila. Toto jej musí vyklopiť sám, ja by som to nezvládla.
Odkrojila som si plátok mäsa. V hlave mi vírili myšlienky.
Mama si to po chvíli všimla. „Čo sa s vami dvomi robí? Hádali ste sa?“ zapichla do mňa pohľad.
„Nieee,“ odvetili sme zborovo.
Premeriavala si najskôr jedného, potom druhého. „Nuž, napätie medzi vami by sa dalo krájať. Niečo sa stalo?“
Pokrútila som hlavou.
„Nuž, ja si myslím, že áno. Nehádajte sa. Pokojne sa najedzme a ráno sa o tom porozprávame. Veď na každý problém sme predsa traja, nie?“ usmiala sa a nabrala si omáčku.
„Asi som unavená. Pôjdem si ľahnúť skôr,“ naznačila som. Aké jednoduché je klamať. No hrdá som na to nebola.
Otec mlčal a krájal si knedľu.
„Ty sa v tom jedle iba premŕvaš, nechutí ti?“ spýtala sa zrazu mama. „Zajtra ti urobím plnenú papriku, ak chceš.“
„Nie, nie, je to skvelé, naozaj,“ ubezpečovala som mamu. Dobre ma poznala a vedela, na čo ma istotne naláka.
Vôňu maminej plnenej papriky si viem živo predstaviť dodnes... Odvtedy som takú vynikajúcu nejedla.

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    Even although they’re more expensive, they supply extra coverage and don’t have any
    plastic or metal buckles, so that they feel extra comfy on the wrists.
    Three-hole grips are higher, particularly if you would like extra coverage
    or have bigger palms. They cowl extra of your palm and defend more of your
    skin from tearing. However, two-hole CrossFit gymnastics grips may be higher for these with small
    palms or those who nonetheless wish to really feel the bar a bit
    with their bare palms. Whereas you can use grips with finger holes without placing your fingers via
    them, it’s not recommended. These grips are usually longer, and an extreme quantity of additional materials may be hanging off the bar.

    1) During a CrossFit exercise, you’re often told to complete a selection of power training or endurance exercises as quick as attainable, or complete as many repetitions as
    potential in a sure amount of time. CrossFit prepares you
    for every little thing, but won’t improve your specific sport skills until you would possibly be coaching
    for those particular sport skills! Many athletes choose to mix CrossFit
    with sport-specific workouts (see things like CrossFit Football) in their low season for conditioning, however that’s as a lot as
    every sport’s coach.
    Kipping pull-ups are slower, and you'll have an obstacle in regional and Games-level competitions.
    These two skills will allow you to perceive in case you have the shoulder well being and pulling strength
    to perform butterfly pull-ups safely. So now that we have looked at both sides of this
    debate, let’s figure out if it is a pull-up you have to be
    learning, using throughout a competition, or doing in your gym exercises.
    Here’s a video demonstrating these two key aspects of lat engagement in barbell pulling workouts.
    However, the lats’ position in barbell movements —
    such because the deadlift, clear, and snatch — is commonly ignored.

    Understanding how this muscle enhances your lifting mechanics
    can result in higher efficiency and reduced injury danger.
    Here are a few examples for instance the variety and versatility of
    CrossFit exercises. The CrossFit Video Games, an annual worldwide competitors that crowns the
    "Fittest on Earth," has gained widespread recognition and serves as a
    testament to the sport’s rising popularity.
    With the backing of a passionate and devoted group, CrossFit continues to evolve, inspire, and push the
    boundaries of human performance. To assist people
    get stronger, healthier, and more assured – all with a enjoyable, no-nonsense approach.

    Like with anything associated to fitness, a great coach
    may be the distinction between a fantastic CrossFit experience
    and a harmful one. CF brings individuals together and makes them compete every single day in a society that shies away from competition.
    Some exercises name for a dead-hang pull-up – and in those you would not be allowed
    to kip. It’s not cheating as a end result of it’s not
    meant to be the same train as a dead-hang pull-up.

    One of my favorite "first-time" CrossFit exercises is a benchmark workout named Cindy.

    CrossFit At Home is a spot to entry the mandatory
    tools—functional movement, easy nourishment—to sustain and preserve your health
    at house. The finest gymnastics grips for CrossFit aren’t necessary for every workout or
    movement. The most typical time to wear them is when doing high-rep pull-ups,
    muscle-ups, and toes-to-bars, whether or not those actions show up in a WOD or you’re practicing drills to improve your
    proficiency.
    For example, if the exercise requires barbell squats with 135 kilos however you
    presumably can solely do squats with the bar (45 pounds),
    then that’s where you’ll begin. Combat, survival, many sports activities, and life reward this type of
    fitness and, on common, punish the specialist.
    As the bar passes the knees, sustaining proximity between the barbell and the thighs is essential for an efficient lift.

    This article offers strategies that can assist you keep energetic in the health club,
    decrease health loss, and fight the long-term consequences of inactivity.

    There have been adjustments to the 2025 season, and with the brand new construction of Semifinals comes new necessities for athletes.
    PT to complete a sequence of exercises at
    their affiliate and submit their scores. The precise variety of exercises to be
    accomplished shall be released prior to the competitors.
    The CrossFit Semifinals are the second qualifying stage for the
    2025 CrossFit Video Games. The top-performing athletes from
    the CrossFit Open will advance to this stage of competitors,
    the place they will complete a collection of workouts all
    through one weekend. From there, top athletes in each division will qualify for the division finals
    to crown the Fittest on Earth.
    As Soon As competitors begins, the group must select solely two males and two girls from the Competition Staff roster to compete during the Semifinals.
    Any licensed CrossFit affiliate gym in good standing who registered a team in the course of the CrossFit Open shall be eligible to compete in Semifinals.

    The top 2% of Open finishers (or a minimal of 200 athletes) from every age-group division shall be invited to compete
    in the in-affiliate Semifinals. The number of athletes who qualify for
    Semifinals and the format of competition differ by division. Every Thing CrossFit is dedicated to empowering the CrossFit
    community by providing complete and priceless
    details about the sport, coaching, vitamin, and tools.
    Our mission is to turn into the last word useful resource for all issues related to
    CrossFit, delivering accurate and insightful content.

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    Tight pecs and deltoid muscular tissues can cause your shoulders
    to slouch ahead, leading to poor posture. A well-designed shoulder training routine not solely
    builds massive shoulders but enhances flexibility and increases your range of motion, much like stretching workouts
    do. As you'll absolutely have seen, most compound shoulder workout routines emphasize the anterior or entrance deltoids.
    However, a few compound exercises goal the posterior deltoids, and face pulls are arguably
    top-of-the-line.
    By combining targeted workouts, a well-balanced food regimen, and enough recovery, you'll be
    properly on your way to building impressive shoulder energy and muscle bulk.

    Bear In Mind, consistency and endurance are key, and at
    all times take heed to your physique to avoid overtraining and injuries.

    You May discover dozens of full applications to keep your shoulders growing in the BodyFit by Bodybuilding.com Muscle-Building Exercise Plans.
    As Soon As you grasp the routines right here, use BodyFit to take your complete upper physique to the next level.
    As the ultimate pec exercise of this chest and
    shoulder workout, you’re going all-out, doing as many reps as you presumably
    can to failure.
    Ideally, you should use very gentle weights, particularly in case you have a
    shoulder damage. A smith behind-the-neck press is an train that targets your
    shoulders. The normal military press and the overhead dumbbell presses
    hit more of the anterior head of the deltoid, which is often stimulated a
    lot, even in the course of the bench press. The pec deck rear delt machine fly targets your
    higher back muscular tissues and shoulder muscles,
    significantly the rear deltoids (backside of your shoulders), Traps, and 
    rhomboids. The one-arm cable lateral increase is an isolated
    shoulder exercise that targets the deltoids while increasing
    stability in each the wrists and the core. Analysis exhibits that the upright row is considered one of
    the best workouts for constructing shoulder energy and stability.
    It prompts all main shoulder areas, excelling for higher physique stability and conditioning.

    If you are in search of a fantastic exercise to coach your posterior chain, there is no better possibility than the ITY.
    While both may give your upper body a workout,
    only one will not have individuals looking at you sideways
    in the fitness center. Positioned at the entrance
    of your shoulder joint, the anterior deltoid is involved in each overhead
    and pressing train you do. Its capabilities embrace flexion and medial rotation of the shoulder joint.
    Saini suggests protracting your shoulders by rounding your higher
    again barely at the bottom of the motion to extend the vary of movement and maximize
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    It’s therefore possible to attain spectacular shoulder positive
    aspects and luxuriate in a handy workout at residence by specializing in bodyweight exercises.

    Cable shoulder workouts are useful for folks
    looking to prepare their arms and shoulders, as they effectively goal the trapezius muscular tissues.

    Newbies can safely conduct cable shoulder exercises by beginning small and utilizing
    a cable machine with a straight bar and lower weight.
    Move slowly and use the right respiration approach to regulate your actions.

    As a veteran personal trainer, I can attest that these high-volume
    workouts can take a ton of time if you are not mindful.
    When you spend too long within the health club, it's most likely
    not from lifting too long however from taking longer-than-needed relaxation durations between workout routines.
    This is counterproductive because it lowers your coaching intensity and
    total productivity. This high-volume workout resulted in a big pump,
    and there were moments through the aspect lateral raises, the place I felt my shoulders would burst.
    In this article, I take you through my experience
    following Jackson’s shoulder workouts and the
    way they impacted my muscle size and definition and fatigue
    ranges. I’ll also share tips about how you can adopt this problem in your individual routine.

    If your dumbbells really feel gentle, avoid utilizing momentum from
    your hips and simply stand tall and pull the weights up to your chin. Take a seat on a bench holding
    dumbbells at your sides or kneel or stand holding a pair of dumbbells in entrance of your physique at waist top (A).
    Avoiding momentum from the hips, elevate each arms up, straight, directly
    in entrance of your physique until they’re parallel to the bottom (B).
    These reps may be performed by alternating arms, or working each arms collectively.
    Its primary operate is allowing you to lift your arm from your sides and rotate it internally or
    externally whereas remaining secure.

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    All The Time enable enough time for restoration between classes (48 to seventy two hours)
    to keep away from overtraining. To target the
    Gluteus Maximus, perform the Full Extension Step-Up.
    For the glute medius, I’d say go with the Hip Drop and
    Lift, Toe Up Hip Raises, and Toe Down Hip Swings. For a comprehensive strategy
    aimed at enhancing lean muscle and energy throughout your
    body, discover our ATHLEAN-X packages.
    Our model, Nikki Pebbles has been a Ny City-based fitness instructor for over 9 years.
    She is an AFAA and NCCPT certified personal trainer
    and group fitness coach who frequently teaches cycling
    and dance cardio. Significant modifications in muscle measurement – together with
    your booty – take time and dedication. When you wish to develop your butt fast, it’s essential to
    remember that "fast" is a relative term in fitness.

    Guys, remember that it’s not about the motion, it’s in regards to the activation of the muscle during the movement.
    For instance, in weightlifting, highly effective glutes contribute significantly to lifts similar to Jump Squats, Deadlifts, and Olympic lifts.

    Strengthening the glutes can alleviate and stop decrease back ache by ensuring that the pelvis and spine are adequately supported.

    Raise the leg up in opposition to the downward drive
    of gravity, so you'll have the ability to really really feel the glute muscular tissues
    working. For one glute dominant train, you just need a pull-up bar and resistance bands.
    One Other widespread mistake made during a glute bridge is not fully activating your glutes at the high of the movement.

    To avoid this, ensure to totally extend your hips whereas
    you’re flexing your glutes at the height of the bridge.
    A glute bridge exercise is used to activate your glutes and enhance your core stability.
    It’s a straightforward motion that fights underactivity in your
    glutes, again pain, tightness in your back, and extra.
    Another device that may add bulk in the outdoors a part of the hips is
    the Hip Abduction Machine.
    You ought to feel refreshed and be craving onerous training toward the top of your deload week if you’re
    setting it up appropriately. Once you can not tie previous reps in no much less than two consecutive periods for a given muscle group, you've doubtless hit its local MRV,
    and wish to cut back its coaching quantity. Our suggestion is to take the next planned session with
    half of the planned working sets, half of the deliberate reps, and
    half of the load for restoration. In the session after, resume your load progression from before, however begin at numerous sets midway between where you began the meso
    and your MRV set number, and an RIR of around 2. Proceed to train usually
    after that until and unless you hit MRV once more.
    Keep In Mind to focus on progressive overload,
    consistency, and correct glute activation to maximise the effectiveness
    of your workouts. Consistency is key in phrases of maximizing the consequences of decrease glute workout routines.


    Opening up the hip joint in order that the angle between the pelvis and
    thigh increases. Focus on feeling your glutes do
    the work and never your legs. The name of this train can be deceiving, because it not only works
    your legs but also gives your glutes an enormous workout.
    Using a leg press, place your ft slightly higher on the platform.
    Brief strides will target your legs extra, so
    attempt wider strides to hit your butt muscle tissue.

    When strengthened correctly, they provide your butt that firm and taut appearance.
    For example, if you weigh 155 kilos, you would convert your weight
    into kilograms by dividing it by 2.2. Then, you would multiply that number by 1.6, so you ought to
    be consuming around 113 grams of protein daily,
    or 38 grams per meal. Sturdy glutes are a important part of accelerating, decelerating
    and transferring in different instructions. If you wrestle with stability, you'll find a way to hold onto
    something while doing the train.
    And rightly so, a well-toned underbutt can get the booty poppin’ and remodel the look of your
    derriere. Simply observe our pointers, be consistent, and you'll be properly on your way to building bigger and rounder
    glutes you may be happy with. I suggest eating near or more than your body weight in grams of protein. If, for instance, you weigh 160 kilos, try to eat a hundred and sixty grams of protein per day.

    Verify out our complete guide to muscle well being for a top-level overview.
    From the latest tendencies within the on-line
    health world, it seems like plenty of others do too. Certain types of exercises may be useful
    in increasing the energy and size of the gluteus maximus, like step-ups and bilateral motion, so, we’ll provide you
    with plenty examples of those beneath.
    You have the potential to load up on the hip thrust, which makes it a superb exercise
    for including dimension and strength. However many mistake this exercise for
    a one-rep max motion, which it is not. With that in mind, listed under
    are some traps you presumably can fall into when performing
    this booty builder. This routine addresses all components of the glutes,
    promoting strength, measurement, and total muscle stability.
    Adjust weights and resistance as you progress to proceed difficult
    your muscular tissues effectively.
    Once you master the body weight variation and proper type, you presumably can feel
    assured adding weight. Frivolously maintain the burden as you carry and lower your
    hips so it doesn’t fall off or roll back onto you. The best approach to tackle a
    saggy underbutt is thru the mix of glute isolation workout routines and compound movements.
    I Would recommend squats and lunges to have interaction the whole glute advanced while
    additionally working other leg muscular tissues.
    Lastly, the gluteus minimus is the smallest of the three
    glute muscle tissue. It is underneath the gluteus medius and helps with hip abduction and
    stability.
    Muscle tension is amongst the major drivers of muscle growth, so loading the muscle
    throughout the complete range of motion can help deliver
    constructive muscle-building advantages. Glute exercises are only
    efficient when you’re specializing in the right muscular tissues.
    Choose weights you can handle comfortably, carry
    out every repetition easily, train with a full range
    of movement, and feel the higher butt space working to ensure optimal improvement.
    Today’s article will define the higher glutes, what muscular tissues you must train, and
    the most effective tips for growing the glutes and building that
    Shelf Butt. We may also review 10 of the best upper butt exercises you want to
    add to your routine. This train is usually known as the glute pull via for an excellent cause;
    it hits those glutes hard if carried out correctly.
    Now let's get right into some of the best glute exercises that women ought to include of their workout
    split. These are the moves I swear by and each has a 
    special spot in my personal glute training program. There we have it, everything you should
    know for rising the side glutes.
    The RDL is an awesome train as it is a kind of hip thrust and allows a greater mind-muscle connection. This can be glute isolation workout
    routines similar to clamshells or quadruped hip abduction. When I say hip extension movements, I
    need to be very clear about what I mean. The glutes are awesome in that they'll
    help the hips lengthen in either direction. Hip extension can contain certainly one of
    two actions OR both of the actions occurring collectively.

    In sports activities, the motion is extra pronounced, similar to if you're dribbling a soccer ball.
    Of course, a giant part of your butt's look is
    dictated by the layer of fats that covers those glutes
    (all the better to twerk with, amirite?). "A Lot of the feminine posterior is adipose [fat] tissue," says Reed.
    "The precise muscles are shaped like males's, if a little completely different in orientation as a result of the pelvis is barely wider." Everybody's gluteal muscles
    connect at the identical points on their skeleton—the
    maximus runs diagonally from the highest of the pelvis
    to the femur and iliotibial band on the surface of the upper thigh.

    Check out seven of Katie’s favourite gluteus maximus exercises
    beneath. Right Here, be taught all about why your glute max
    muscles are crucial for on an everyday basis physical exercise, tips on how to activate your
    glutes, and the most effective gluteus maximus workout routines to build a stronger backside.
    Your body can adapt to movements, weights, and exercises, according to
    De Leon. So if you’re doing all of those exercises however aren’t reaping any new rewards, she says
    it’s time to mix it up with extra weight, reps,
    or new workout routines altogether. Though you'll be able to work your glutes
    by walking, operating, and different on a daily basis useful
    movements, there are some workouts that can really increase booty gains.
    Right Here are nine upper glute workouts which are positive to make your
    buns burn. As a fitness coach, I've seen countless folks wrestle
    to construct muscle at residence.
    Sprinters and explosive athletes throughout all sports activities use a lot of glute specific power training to make sure they'll reach their athletic potential.
    Athletes are generally hip thrusting, to not construct a giant pair of glutes, but rather
    to build robust glutes to improve their efficiency.
    There are a lot of opinions on the market on power coaching for glutes, making it difficult to know tips on how to practice glutes optimally.

    Primarily the glute max is used for hip extension which is a key motion for building muscle and likewise athletic efficiency.

    The glutes even have an abduction and external rotation part.
    The massive glute max can do all three actions, but majority of its hypertrophy
    work should be centred round hip extension. To keep the main focus in your butt,
    have interaction your core and exhale by way of the difficult part
    of every train.
    The way we imagine we can optimize efficiency is through transparency, clinically efficient doses, and
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    We present the vitamins you want to energy your
    lively lifestyle. Go heavy with 4-6 sets of 4-6 reps, resting two
    to a few minutes after every set. Use average weight
    for 3-4 sets of reps, resting between one and two minutes between units.

    These suggestions transcend the fundamentals, providing new methods to challenge your glutes and keep away from plateaus in your coaching.

    If you need larger glutes, you need to place a greater load
    on them. The only means to do that is should you apply progressive overload in a structured style.

    This means your routine requires a wide selection of moves to ensure you're focusing on all three glute muscle tissue.
    Kicking off with a key exercise that heavily targets the facet glutes by focusing on the first
    motion the muscle tissue are liable for – hip abduction. The
    glutes consist of 3 muscles, the maximas, medius and minimus.

    Don’t fear about some other glute workouts for filling out a
    pair of pants but. This not only decreases the effectiveness of these workouts but also will
    increase your danger of lower again pain, particularly when lifting heavy weights.
    The gluteus minimus muscle begins from the external surface
    of the ilium, a piece of the pelvic bone. Particularly, it emerges from the region between the
    front and lower gluteal strains. This location is on the decrease portion of the hip bone, beneath the gluteus medius.


    Exactly which will be the best glute exercises for you will depend on your anatomy and personal preference, however my advice is to go
    for one of the first seven workouts listed above.
    A benefit of the kettlebell swing is that you just only want a single
    kettlebell to get a good workout in. This makes it a great exercise for figuring
    out your glutes (or different muscles) at house. You also can do hip abductions
    towards a resistance band in case you have entry to
    at least one.
    Dumbbells’ glute workouts are straightforward to do and since dumbbells’ are so accessible, they are
    often carried out practically anywhere. There’s
    numerous variations of every train and heaps of can be done
    with barbells too. Next, lifters will open their legs away from the body, which is called abduction.
    Lifters ought to attempt to interact in full range of
    motion earlier than bringing the legs back towards midline.
    First, sit on a hip abduction machine with the toes resting on the footplate,
    knees resting towards the pads, and hands positioned on the handles situated on the sides
    of the machine. Next, flex the hips in order that the chest is parallel-ish to the ground preserving a tight
    core. From this position, lift the leg straight back, maintaining the
    knees slightly bent.
    For those trying to stage up their lunge game, the deficit reverse lunge is
    a stellar variant. As An Alternative of lunging ahead, you'll step backwards into the lunge,
    creating a deeper vary of motion and, in flip, maximizing that glute
    activation. Think About mendacity in your back, along with your shoulders towards a
    bench and a weight across your hips.
    The activation is to promote glute hypertrophy to build
    more muscle and energy. Regardless of your gender,
    the most effective glute workout routines will allow you to achieve your glute coaching targets.
    With the MVC values established, we moved forward with testing quite lots of in style glute workouts.
    Every train was carried out in a managed surroundings to make sure consistency throughout all individuals.
    A rest interval of 5 minutes between units was used to make sure
    most effort during every test. These actions set
    the stage for the most effective glute exercises, guaranteeing that your glutes are fired up and prepared for the work ahead.
    Proceed reading for an in-depth, fact-checked review of the most effective glute workout routines and expert strategies that
    will rework your exercises.
    As A Outcome Of fatigue and wear and tear enhance with every
    meso in a block, we suggest including much less systemically
    disruptive workout routines extra often than adding extra disruptive
    ones. For instance, you may consider including some hip thrusts on that Friday 3x session however adding sumo deficit deadlifts to an already fatiguing
    week of glute training may be overkill. Sure, you probably can add very powerful movements as you go, however we recommend in opposition to it in most cases.
    The seated hip abduction machine can effectively help you hit the gluteus medius and gluteus
    minimus. If your fitness center does not have this machine, you can use resistance bands looped
    across the outside of your legs to supply added tension. Seated hip abductions help to strengthen the glutes,
    thus improving stability and mobility at the hips.

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    They're one of the few machine exercises (along with seated leg curls) we routinely
    prescribe, as they work! It's a simple machine that uses primary biomechanics to focus on the
    hamstring muscular tissues and glutes. Sitting on the posterior of your body, they're important for
    each performance and aesthetics.
    Additionally, should you're too far forward, the move
    will extra closely resemble a nordic hamstring curl. Slowly lengthen your knees, sliding your ft out in entrance of you as you decrease
    your hips. When your legs are extended, reverse the movement, curling
    your legs as you bridge your hips once more. Glute-ham raises have been first carried out by
    weightlifters in the U.S.S.R. someday within the 20th century.
    Soviet athletes dominated the world stage in many different sports activities for many years.

    There are only a handful of exercises that mimic the glute-ham increase movement (we’ll present you how
    to do some of them below, should you don’t have a glute-ham bench).
    With Out them, you would need to carry out multiple completely different workout routines to attain complete hamstring growth.
    For occasion, leg curls to work the knee flexion component, and Romanian deadlifts or kettlebell swings to train hip extension. They additionally train the hamstrings
    in a really useful way that’s perfectly suited to faster
    running and overall lower-body explosiveness.

    Using this GHD machine you'll have the ability to target your muscles
    in a safe method. The Titan Health GHD is our choose for the top GHD
    machine in the marketplace as it’s constructed
    to withstand heavy usage with a maximum weight capacity of 350 lb.

    The frame is tremendous secure with an additional wide base that’s
    coated by a sturdy powder paint. As you can see, most of them are
    comparatively well known, so if you're not doing them,
    start.
    Now let's add within the hips and thighs as it will act on the knee joint.
    His head, arms, trunk, hips, and thighs will weigh around 88 kgs (194 kilos,
    or 863 Newtons). With the hip thrust, you get much larger imply and peak activation in comparability
    with the glute-ham raise, plus you get a dynamic muscle contraction with
    a concentric, isometric, and eccentric part. However, neither
    of these studies measured gluteus maximus EMG, though. Get 10%
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    When you get strong enough to do these without
    help, your whole primary lifts will probably have shot
    up significantly by now and you can start holding a weight plate throughout your chest.

    While you'll have the ability to carry out glute-ham increase alternate options using a spread of equipment, you need a glute-ham raise machine to do the GHR correctly.
    If you don’t have a glute ham increase machine, you can do the Nordic curl, which is the free weight variation on glute ham raises.
    Stiff-legged deadlifts, however, are more glute/hamstring-focused.

    A reverse hyperextension, simply generally known as a "reverse hyper," was made
    well-known by the notorious Louie Simmons and his Westside Barbell Membership.
    Louie swears this is the one greatest exercise to coach the entire posterior chain for
    strength and harm prevention, and he may be right. There
    are countless testimonials of the "magic" that occurs once someone begins including reverse hypers
    in their coaching often. That's why we consider you ought to be performing
    this exercise, both as an different to the glute-ham
    elevate or by itself. The hip thrust outperforms squats and deadlifts relating to glute
    engagement as a result of it trains the muscle by way of a full ROM with restricted assistance from other muscular tissues.
    Research show hip thrusts produce higher glute activation than squats at comparable hundreds, making them a go-to glute-building exercise.

    As Soon As you attain the point where sustaining control is
    now not possible, you can use your arms to
    catch yourself or return to the starting place with out using your hands.
    Glute ham raises are typically safer for folks with knee or again issues because
    they do not put stress on these joints. We’d argue that that is actually a problem for the Titan Fitness
    GHD, quite than a profit. It complicates the process of what should be
    a very simple piece of apparatus. This product weighs around 100kg/222lbs, making it comparatively solid and secure, with strong steel
    building and well-produced elements. We’ve received intensive expertise with this product and can affirm that
    it actually feels extraordinarily solid and stable, especially when bolted down utilizing some easy additional plate
    steel. When it involves a product of this severity and importance, getting the proper alternative could make for a critical improvement.

    Right Here are 6 benefits that may persuade you to add this transfer to your exercise
    cut up. The difference is that with a nordic curl, your knees start at almost the highest of the pad, putting an incredible load on the
    hamstrings. The glute-ham raise focuses on the hamstrings, however
    the tension it creates on the back side of the physique
    irradiates all the greatest way up the chain. That signifies that the glutes get entangled as nicely (as the name of the exercise
    would imply), along with the spinal erectors, which run from the pelvis all
    the way as much as the neck. The ab muscle tissue also should work together with your
    erectors to brace your spine, so it doesn’t flop over when you perform the increase.
    And don’t be stunned when you get up with some calf soreness the day after doing glute-ham
    raises the primary time, for the rationale that gastrocnemius activates to assist the hamstrings in flexing the knee.
    And when you don’t have access to a cable machine, you can do it with a resistance band too.

    The best train for you'll rely in your individual fitness objectives.
    If you are looking to build muscle mass and energy, leg curls could additionally be a greater option. Nonetheless, if
    you are seeking to improve hamstring power and power, glute ham raises may be a
    more sensible choice. The glute ham curl (or GHR hamstring
    curl) is a powerhouse train for constructing sturdy, defined hamstrings and glutes.
    Whether Or Not you’re an athlete trying to improve performance or a health enthusiast aiming for higher muscle definition, this
    train deserves a spot in your routine. By mastering the
    glute curl and incorporating variations, you’ll unlock new ranges of power and stability in your decrease body.
    Whereas it’s a easy body weight movement, the glute-ham
    raise packs an identical punch to massive barbell exercises.

    Athletes who persistently incorporate this train usually notice
    higher stride mechanics, improved acceleration, and enhanced jumping capability.
    Whether you’re a sprinter seeking to shave seconds off your time
    or a weightlifter aiming for a private greatest, the glute-ham raise prepares your physique to carry out at its peak.
    You can use any of the variations we talked about, or take a look at
    our article on greatest glute ham elevate alternatives for extra in-depth info.
    If you have access to it, the glute ham elevate is doubtless certainly
    one of the greatest workout routines for building the posterior chain. As we mentioned,
    the benefits are endless, and when you have one in the gym, we highly recommend utilizing it.
    Get onto a glute ham developer (GHD) machine with the
    balls of your feet on the foot plate, your knees just
    behind the round pad, and your torso upright. Brace your core
    and extend your knees to decrease your torso until it is parallel to
    the ground.
    Why your upper glutes deserve extra love, and one of the best workouts to strengthen them.
    If you don’t have a GHD to work with, you presumably can perform the train by kneeling on a mat and getting a health
    club buddy to carry your feet in place as you lean forwards.
    The glute-ham elevate (GHR) may be essentially the most underrated exercise
    ever invented. The GHR also helps enhance hip and pelvic stability, lowering the chance of damage.
    Glute ham raise is a superb exercise that targets your
    legs, thighs, and glutes. Keep reading to search out the proper technique
    and variations to carry out this train.
    The glute-ham raise is a must-have in any strength-training program.
    With its capacity to target the entire posterior chain,
    improve functional power, and reduce harm danger, it’s a useful tool for lifters and athletes alike.

    Whether you’re aiming for athletic excellence
    or simply building a stronger physique, the glute-ham raise deserves
    a spot in your workout arsenal. Glute ham raises (GHR)—also generally recognized as glute ham developers
    (GHD)—are an intermediate-level exercise that works the muscles alongside the posterior chain, or again of your body.

    Hip thrusts reinforce powerful hip extension, which is crucial for athletes
    on and off the field. Right Here, I will clarify why the hip thrust is an awesome glute builder, the method to do it
    right, frequent errors and the way to repair them, and programming recommendations
    for energy, muscle, and energy. "This is a pleasant train in your complete lower body, and it actually works on stability, too," says Dr.
    Bond. Whereas calf raises might seem like just a lower-leg train, they interact your glutes as nicely by rotating
    your legs slightly at your hips.
    The Glute Ham Raise is a wonderful exercise for strengthening the
    posterior muscle tissue, which incorporates the glutes, hamstrings, decrease again, and even the calf muscle tissue
    to some extent. Beginning with heavier hundreds earlier than mastering
    the correct form and building up adequate base strength can result
    in compromised kind and elevated risk of harm. While the Glute-Ham Raise is
    an efficient body weight train, adding loads via external loading like
    barbells or bands ought to be approached with warning. Misalignment can disrupt the exercise’s biomechanics, reducing its effectiveness as a
    posterior chain and core coaching motion. A lack of core
    stability can result in an arched again, shifting the main target away from the hamstrings and
    glutes, and doubtlessly resulting in lower again strain. Maintaining stability throughout the motion requires sustained contraction of the belly and lower
    back muscular tissues, making it an efficient core
    training motion. Renowned as one of the favorite hamstring workouts amongst athletes and fitness lovers, the
    Glute-Ham Increase is an excellent hypertrophy train.
    For an added problem, attempt looping a resistance band around your knees or doing the exercise on one leg.

    The glute ham increase, nonetheless, solely entails minor hinging
    on the hips and knees. Most of the work is done by your hamstrings and glutes contracting to "curl" your body upward.
    Both muscles are utilized fully by way of the entire range of movement, making
    it the only handiest exercise to coach each your glutes and hamstrings.

    The glute ham elevate is considered one of the workouts that exists that can hit your entire posterior chain in one
    go. Regardless of your health targets or efficiency requirements, the glute ham increase can profit you and shouldn’t go astray in your workout regime.

    The activity builds up your calves, hamstrings, glutes, and entire
    back like glute ham raises.
    Examine your Glute Ham Elevate efficiency to these reps requirements and see the place
    you stand. To make this move tougher, shorten the steps you're taking so that one rep consists of more.

    Regardless, this may be a great train to use
    when you first start venturing into this world of workouts.
    When selecting between the Romanian deadlift and good morning...do both!
    Nonetheless, they're similar sufficient, so you don't need to do them on the identical day.
    Relying on the thing's peak you're using, you might must bend
    your knees to maintain your feet from hitting the ground.

    What's distinctive about the glute-ham increase is that it'll prepare the hamstrings by performing two actions; extension of the hips AND flexion of the knees.
    Mix that with the actual fact you are lifting the entire weight of your physique.
    At the same time, the glutes will also be involved in hip extension, however most of
    the activation will come from isometric contraction. Kneel going through away
    from the machine with the backs of your calves in opposition to the pad.
    Maintain the double-cable rope attached in both arms simply behind your head, with your elbows pointing up.


    Go down so far as you can (so your higher physique is parallel with the floor), after
    which pull your self back up using your hamstrings. The Glute Ham Raise is a wonderful exercise for any
    athlete trying to enhance their efficiency. By focusing on the glutes and hamstrings, the GHR helps develop explosive power and strength.
    This is crucial for sprinting, jumping, and different forms of
    athletic exercise. Additionally, the GHR may help enhance
    flexibility and vary of motion in the lower body. The positioning of the barbell throughout hip thrusts forces
    your glutes and hamstrings to work onerous all through the entire range of motion, which is
    a unique advantage of this train.
    Glute-Ham Builders are in style across the whole
    range of strength sports – from gymnastics to powerlifting.
    This is due to their capacity to coach the muscle tissue in attention-grabbing, distinctive, and unusual methods.
    These are useful for harm prevention in addition to constructing power and measurement.
    Later got here the varied exercise apparatuses such
    as the glute-ham developer and the poor man's glute-ham.
    It will increase your hamstring strength, can increase
    their muscle mass, reduces the chance of strains and increases your athleticism (running
    and jumping). Anyone can find a suitable issue degree and it is
    very simple to find a setup for this motion.
    In this article, I’m going to be sharing
    with you what you are capable of do as an alternative.
    If you do not have access to a GHD you then attempt a few different workout routines that
    have similar intended objectives of building core and posterior chain strength.

    Beneath are a number of workouts you possibly can try to achieve comparable results to utilizing
    a GHD though the GHD is the superior option to work the posterior chain. This
    machine is completely different from the GHD as your physique is positioned with you lying on your abdomen in opposition to the pads with your legs down underneath
    you. To execute the motion, you must drive your heels up and backward to straighten out your body.
    To find one of the best glute ham developer for your wants you must take into consideration how you plan on using it.
    By strengthening the muscle tissue on the backside of your physique you may create a stronger basis for your body.

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