Title : The top 15 exercises for the muscles strong end
link : The top 15 exercises for the muscles strong end
The top 15 exercises for the muscles strong end
If you want to have a good ass bumpy you can practice squats, however, are not the unique exercises for this purpose. Try these exercises and you will be able to accommodate peak in each pair of pants.
The latest trend is yoga pants. Everyone seems to be using them. With this trend emerged a new and girls began working at their ends. Jen Selter, a popular fitness trainer, "Queen of Instagram" and a star of the Internet became famous with his selfies back "Belfies" while Amanda Elise Lee a popular fitness trainer and a feeling of Instagram that has surprised more than 2.5 million followers sharing training tips and videos.
workouts buttocks have a lot of benefits.
These are the health benefits butt training:
- improves circulation.
- You will feel less muscle fatigue while running, climbing stairs and walking.
- reduces the chances of injuries such as broken legs, back pain and knee injuries.
- Better posture and stronger legs that will run faster and jump higher.
- burn more calories while working in the gluteal muscles a complete workout for the lower body.
- strengthen the core, while the back and abdominal muscles are engaged, resulting in the flat abs and strong back.
Tips to train hard
- Maintain proper posture to avoid injury;
- Tighten the abdomen and buttocks to increase the effects on the muscles.
- Gradually add weight and strength with weights, dumbbells and ankle weights in order to grow their gluteal muscles.
- Give 24 hours of rest between sessions to recover the muscles properly.
training exercises butt
- kick ass - sit on your hands and knees and keep your left knee bent, lifting the heel toward the ceiling . Repeat 15 times and switch legs. To do this in 3 sets.
- pulse Squat - keep your arms out in front of you and the more separate legs. Squat and pulse up and down in that position 10 times. Repeat 15 times in 3 sets.
- squat jumps - Extend your legs apart and bend your knees until your thighs are parallel to the floor, what arms in front of you. Jump in the air directly from the position and extend your arms back. Do 3 sets of 20 repetitions.
- alternative lunges with twist - a step forward and bend both knees at a 90 degree angle, rotating the waist and face towards the leg that is forward. Turn again and get back up, doing the same on the opposite side to alternate legs. Do 3 sets of 15 repetitions.
- kicks Squat - standing with legs apart, arms outstretched in front of you, getting off in a squat. Stand up and lift the top leg beside you, then lower again. Do 3 sets of 10 repetitions.
- he squats with dumbbell - weight in each hand grip, holding on each shoulder. Scroll down to a firing this position, tighten the ass to return to the standing position. Do 3 series of 10 repetitions.
- crispy lunges - take dumbbells in each hand, right foot. Lift your right foot and take a big step diagonally behind each knee at an angle of 90 degrees. It will come up with the front heel. Perform 3 sets of 10 repetitions.
- kicks Chair - are at arm's length behind a tall chair and lean slightly forward and feet together. Raise your right leg as high as possible behind you while right knee hold and squeeze your buttocks. Go back. Do 2 sets of 10 repetitions.
- teen legs with ball - lie on the floor on your back with the upper legs n lower part of a stability ball. Put in a straight bridge, contracting your butt to curl the ball inwards until the heel touches the ball. Hold for 5 seconds and release again. Do 20 repetitions with each leg in 3 series.
- Beard plan leg lifts - Put on a plank and bend both knees slightly, lifting the right heel as high as possible to the ceiling. After that, tighten the buttocks, pause, then return to starting position. Do 60 repetitions with each leg.
- puppy hydrant - put on your hands and knees. Hands should be shoulder width apart and knees hip width. Open the left leg to the side until the inner thigh is parallel with the ground. Squeeze your buttocks and return to the upright position, keeping the knee. Do 15 repetitions in 3 sets for each leg.
- he Squats Sumo - leans forward and keep your knees over ankles. Sit in a squat, turning both feet 45 degrees and then return to the starting position. Do 60 repetitions in 3 sets.
- one leg Romanian deadlift - take a dumbbell in your right hand, foot and kick back right leg. Lean forward to stretch slowly until the torso and leg become parallel with the ground. Driving back to a standing position. Repeat the exercise 15 times with each leg in 3 sets.
- buttocks single leg bridge - lie on the floor with your back and place your feet flat with knees bent. Extend one leg, tighten the buttocks, hip and push up as high as you can. Keep it that way, and then lower the body, repeating without touching the ground. Do 20 repetitions for each leg in 2 games.
- Squats - placed in a standing position with legs apart. Take a barbell and place it behind your neck through the traps. Squat with your back straight until your thighs are parallel to the floor. Step back and repeat. Do 30 repetitions in 3 sets.
Feel the burn?
source: mamabee.com
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