Video tutorial a set of exercises for the hips and buttocks

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activate metabolism

Video lesson: a set of exercises for the hips and buttocks – Health – Home

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Despite the fact that the type of figure “pear” is often called the most feminine, it is not easier for its owners. Fitness trainer Alexander Mironenko offers a set of exercises for women who have full hips or buttocks.

Fitness training for the type of figure “pear”

For girls with full hips, it is necessary to combine strength exercises on the legs with minimal external weights and a large number of repetitions with cardio loading. That is, to perform interval training, which will allow, without increasing your muscles in volume, to achieve the maximum effect on burning calories and body shaping in target zones. The number of repetitions in strength exercises should be from 20 to 100 times in combination with cardio-intervals 1-3 minutes of high intensity.

Perform the complex three times a week every other day, gradually increasing the number of repetitions in strength exercises and the time in cardio exercises, bringing their number to 100 repetitions and three minutes, respectively. Follow the correct technique, breathing and your well-being. With this complex you are sure to achieve the desired results!

Exercise one. Regular squats

What we train: we strengthen the muscles of the legs, tighten the buttocks, activate the metabolism and burn calories.

Exercise normal squats Starting position: standing, legs shoulder-width apart.

Exercise Regular Squats Exercise: As you inhale, bend your knees to the right angle while doing the squat. As you exhale, straighten your knees, returning to its original position. Perform the exercise 20 to 100 times.

Comments: do not take your heels off the floor. The knees are directed to the central part of the foot. The back is straight and the abdominal muscles are tightened.

Exercise two. Running on the spot

What we train: strengthen the muscles of the legs, the cardiovascular system, activate the metabolism and burn calories.

Exercise running in place Starting position: standing, legs together.

Exercise running in place Execution: Perform light running movements in place, actively working with arms and legs. Run on the front of the foot without touching the heels of the floor. Do the exercise for 1 to 3 minutes.

Exercise running in place

Comments: the back is straight and the abdominal muscles are tightened. Keep your breath steady. Lift your knees high up, the higher the better. This exercise activates the cardiac system, perfectly burning fat cells.

Exercise Three. Plie squats

What we train: we strengthen the muscles of the legs, the inner surface of the thigh, tighten the buttocks, activate the metabolism and burn calories.

Plie Squat Exercise Starting Position: Standing, legs wider than shoulders, arms down, abdominal muscles pulled.

Plie Squat Exercise Perform: As you inhale, bend your knees to the right angle while doing the squat. Lean on your heels. The hips are as wide as possible, activating the internal muscles. On the exhale, straighten the legs at the knees, remaining on the heels, and stretch the crown up. The breath is steady. Perform the exercise 20 to 100 times.

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Comments: do not take your heels off the floor. The knees are directed to the central part of the bodybuilding monitor basic foot. The back is straight and the abdominal muscles are tightened. Look straight ahead. The pace is moderate.

Exercise Four. Army jumping

What we train: we strengthen leg muscles, activate metabolism and burn calories, strengthen the cardiovascular system.

Exercise Army Jumping Starting position: standing, legs together, hands on the belt, knees bent a little.

abdominal muscles

Exercise Army Jumping Execution: Jump legs apart, jump back to starting position. Then add your hands – together with the jump legs and arms spread apart. Hands should be stiff, straight, not bending at the elbows, and go a little up. You can increase the pace. Perform the exercise for 1 to 3 minutes, depending on your training.

Comments: this is one of the best and most effective cardio exercises. Jump on slightly bent knees, tighten your abdominal muscles and keep your back straight. Do not hold your breath.

Fifth exercise. Squat

What we train: we strengthen the muscles of the legs, tighten the buttocks, activate the metabolism and burn calories.

Exercise Squat Exercise Starting position: Standing in the stretcher (one leg in front, the other in the back), hands on the belt.

Exercise Squat Exercise Exercise: As you inhale, bend your knees to the right angle. Monitor your body position. Important: when crouching, tuck the pelvis back a little, and tilt your shoulders forward. Performing a squat, while exhaling, straighten your knees, returning to the starting position. Perform the exercise 20 to 100 times.

Comments: keep your back straight and draw in your abdominal muscles. Make sure that the body weight remains on the heel of the forward leg and the knee does not extend beyond the toe of the foot. Returning to the starting position, do not put the heel of the back leg on the floor, remaining on the toes. The movement is performed in the hip joint.

Exercise Six. Jumping

What we train: strengthen the muscles of the legs, strengthen the cardiovascular system, activate metabolism and burn calories.

Exercise jumping in the footboard Initial position: standing in the footboard (one leg in front, the other in the back), arms bent opposite.

Exercise Jumping in the Run: Perform: change the position of the legs and arms with a light jump. Perform the exercise for 1 to 3 minutes.

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Comments: when changing legs while jumping, leave your knees slightly bent and your leg muscles tense. The back is straight, the abdominal muscles are tightened. Hands work opposite. Watch your breath: don’t hold it. If it’s easy for you, then you can increase the training supplements pace and make the jumps wider.

Video lesson: a set of exercises for the hips and buttocks – Health – Home

Despite the fact that the type of figure “pear” is often called the most feminine, it is not easier for its owners. Fitness trainer Alexander Mironenko offers a set of exercises for women who have full hips or buttocks.

Fitness training for the type of figure “pear”

For girls with full hips, it is necessary to combine strength exercises on the legs with minimal external weights and a large number of repetitions with cardio loading. That is, to perform interval training, which will allow, without increasing your muscles in volume, to achieve the maximum effect on burning calories and body shaping in target zones. The number of repetitions in strength exercises should be from 20 to 100 times in combination with cardio-intervals 1-3 minutes of high intensity.

Perform the complex three times a week every other day, gradually increasing the number of repetitions in strength exercises and the time in cardio exercises, bringing their number to 100 repetitions and three minutes, respectively. Follow the correct technique, breathing and your well-being. With this complex you are sure to achieve the desired results!

Exercise one. Regular squats

What we train: we strengthen the muscles of the legs, tighten the buttocks, activate the metabolism and burn calories.

Exercise normal squats Starting position: standing, legs shoulder-width apart.

Exercise Regular Squats Exercise: As you inhale, bend your knees to the right angle while doing the squat. As you exhale, straighten your knees, returning to its original position. Perform the exercise 20 to 100 times.

Comments: do not take your heels off the floor. The knees are directed to the central part of the foot. The back is straight and the abdominal muscles are tightened.

Exercise two. Running on the spot

activate metabolism

What we train: strengthen the muscles of the legs, the cardiovascular system, activate the metabolism and burn calories.

Exercise running in place Starting position: standing, legs together.

Exercise running in place Execution: Perform light running movements in place, actively working with arms and legs. Run on the front of the foot without touching the heels of the floor. Do the exercise for 1 to 3 minutes.

Exercise running in place

Comments: the back is straight and the abdominal muscles are tightened. Keep your breath steady. Lift your knees high up, the higher the better. This exercise activates the cardiac system, perfectly burning fat cells.

Exercise Three. Plie squats

What we train: we strengthen the muscles of the legs, the inner surface of the thigh, tighten the buttocks, activate the metabolism and burn calories.

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Plie Squat Exercise Starting Position: Standing, legs wider than shoulders, arms down, abdominal muscles pulled.

Plie Squat Exercise Perform: As you inhale, bend your knees to the right angle while doing the squat. Lean on your heels. The hips are as wide as possible, activating the internal muscles. On the exhale, straighten the legs at the knees, remaining on the heels, and stretch the crown up. The breath is steady. Perform the exercise 20 to 100 times.

Comments: do not take your heels off the floor. The knees are directed to the central part of the foot. The back is straight and the abdominal muscles are tightened. Look straight ahead. The pace is moderate.

Exercise Four. Army jumping

What we train: we strengthen leg muscles, activate metabolism and burn calories, strengthen the cardiovascular system.

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Exercise Army Jumping Starting position: standing, legs together, hands on the belt, knees bent a little.

Exercise Army Jumping Execution: Jump legs apart, jump back to starting position. Then add your hands – together with the jump legs and arms spread apart. Hands should be stiff, straight, not bending at the elbows, and go a little up. You can increase the pace. Perform the exercise for 1 to 3 minutes, depending on your training.

Comments: this is one of the best and most effective cardio exercises. Jump on slightly bent knees, tighten your abdominal muscles and keep your cultugym and push pull and legs ppl back straight. Do not hold your breath.

Fifth exercise. Squat

What we train: we strengthen the muscles of the legs, tighten the buttocks, activate the metabolism and burn calories.

Exercise Squat Exercise Starting position: Standing in the stretcher (one leg in front, the other in the back), hands on the belt.

Exercise Squat Exercise Exercise: As you inhale, bend your knees to the right angle. Monitor your body position. Important: when crouching, tuck the pelvis back a little, and tilt your shoulders forward. Performing a squat, while exhaling, straighten your knees, returning to the starting position. Perform the exercise 20 to 100 times.

Comments: keep your back straight and draw in your abdominal muscles. Make sure that the body weight remains on the heel of the forward leg and the knee does not extend beyond the toe of the foot. Returning to the starting position, do not put the heel of the back leg on the floor, remaining on the toes. The movement is performed in the hip joint.

Exercise Six. Jumping

What we train: strengthen the muscles of the legs, strengthen the cardiovascular system, activate metabolism and burn calories.

Exercise jumping in the footboard Initial position: standing in the footboard (one leg in front, the other in the back), arms bent opposite.

Exercise Jumping in the Run: Perform: change the position of the legs and arms with a light jump. Perform the exercise for 1 to 3 minutes.

Comments: when changing legs while jumping, leave your knees slightly bent and your leg muscles tense. The back is straight, the abdominal muscles are tightened. Hands work opposite. Watch your breath: don’t hold it. If it’s easy for you, then you can increase the pace and make the jumps wider.

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