Alex Silver-Fagan, coach of Nike, believes that to get a beautiful shape of the legs and buttocks, you need to do squats. This exercises can be conveniently combined with other exercises or carried out by a separate complex. It is simple, they can be done at home, and they take no more than 15 minutes.
In addition a week-long training plan for you. Follow them, and watch your body change for the better.
Tighten Your Butt and Legs in 1 Week
1. Basic squat: The basic squat is an extremely effective lower body move that strengthens all leg muscles including glutes, quads, hamstrings and calves.
2. Squat with kickbacks: Kickbacks will put your buttocks to work.
3. Sumo squat: This squats strengthen both your body and buttocks.
4. Oblique squat: Your waist will say thank you.
5. Narrow squat: A warm-up for the pistol squat.
6. Pistol squat: A tough exercise with a lot of work for your knees. So do it carefully, and do not squat too low. At the beginning, you might also prefer to hold on to something.
7. Curtsey squat: In these exercise, many muscle groups are simultaneously involved.
8. Split Squats: These exercise significantly strengthens the calves, hips and buttocks.
9. Isometric squat with toe taps: He is also called the “booty burn” because the muscles are as tight as possible.
10. Pop squat: This exercise gives your muscles a rest after the previous static posture, flushes out lactic acid, and adds some cardio.
11. Jump squat: This exercise strengthen the muscles of the hands.
12. Reaching sumo squat: This will add some cardio training.
Workout plan to Tighten Your Butt and Legs for the week
P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.
Original article and pictures take hiitworkout.me site
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