The 15 Best Fitness Stars Training Sessions
Who would not want to have one of these popular instagram profiles, where people proudly display their perfectly tonic bodies and simply do not ignore the fact
Who would not want to have one of these popular instagram profiles, where people proudly display their perfectly toned bodies and simply do not ignore the fact that the buttocks play a huge role in the general appearance. We all give him a thought for a moment, a body as perfect as that and to get out of the idea of difficult training, gym calendars and stricky plans that we need to follow for visible results.
What if we say, you do not have to rush to the gym or that you are super strict with your diet or your difficult workout? That's right, the following 15 easy training sessions come from personal experiences of Fitness stars. Certainly, it's the secret of butts that everyone would go back to look!
Inverted hip survey
You will need a bench to put your face with your back against the ceiling and bench hips. The procedure requires tightening your buttocks and lift your feet closed above your body. With your back of the back making an arch; Separate both feet and press your glutes for five seconds before relaxing at the bottom of the back. Can you do it repeatedly for ten representatives?
SWING HEATED HEATED BASED
At arm length, hold with both hands a dumbbell of 10 pounds in front of your hips. Lower your chest while squatting your knees to 45 degrees. Slowly, tap your hips forward and lift the dumbbell to your chest. Stay with your straight knees and move the dumbbell to its initial position.
Walking squats
Suppose a squatting posture with your feet on horseback. Move the left foot forward and right too. Then move the left foot before the right foot. Perform this exercise for about 30 seconds.
Bridge Squeeze
Place your fingers on the floor; Your feet flat and with your body, assume a bridge position. Lift your buttocks, squeeze the inner thighs and get closer to your knees. Hold for twenty seconds, release and repeat for ten representatives.
Swiss-ball hip lift and leg curve
Lie on your back and remember your lower heels and legs on a Swiss bullet. Push your pelvic floor and pull your heels toward your hips. The pressure acts on your butts; Perform about 30 representatives.
Sumo squat
Support each other on your heels and hold a dumbbell of 20 pounds near our Kneecaps. Squat with leaning knees and reach your hips. With the dumbbell again under your shoulder, leave your hips stay below your knees. Stay in this position for about three seconds before getting up.
Death jump to one leg
This workout requires endurance while you start by standing on a left leg folded and flying over the right above the ground. Slowly trace your hips until your right hand touches the floor. Then move your right leg back and make a movement before and side with the same knee. Take a short jump with the left leg and stop before balancing on the same left foot. Repeat this process for 30 seconds and alternate your standing position.
Longe and contact dumbbell
Hold a 10-pound dumbbell on both sides by standing with your feet closed. Stride the left leg laterally, put your balance on its heel. Lower your right knee over the left toes to form a squatting position with one leg. You will feel the pressure on your hips, hold for five seconds and slowly assume the starting position. Alternate the leg that carries the weight more and performs about 30 representatives.
Sumo burpees
Set your feet and squat with both hands flat on the floor. Leave both hands stay between your feet and your knees in a crouching position. Lift the feet at a high board position for a few seconds and relax.
Barbell Split squat
With your arms stretched on the side, hold your shoulders between 20 and 30 pounds of Barbell. Lift your chest and balance your right foot on the ball. Try to balance the weight of your body and barbell on both feet. Lower your left knee to 90 degrees and bend the other knees. Slowly transfer the weight on the other knee and reverse your position. You will need at least 10 repetitions before alternating.
Return / Advancement Jumps Jumps
Suppose a squatting position and sculpt both feet. Stay in this posture; Jump every foot forward and back alternately.
Clamshell
With the right side of your body on the floor, bend your knees and hips at a 45 degree angle. Place your left heel on the right heel and move your pelvis, raising your knees. Stay in this position for a few seconds before returning to the original position with the right heel on the floor.
Gluet bridges
With both feet and heels pressed together on the floor, lie with your face. Lift your buttocks slowly and form a bridge position. Lower your buttocks and press the buttocks for thirty seconds.
Squat body weight with hurry knee
Keep your balance; A strip of resistance must be attached above your knees. Standing on both feet; Extend your hands and bend your knees accordingly. Then move the hips back, crouch slowly and stay in this position for two seconds. Press your glutes before returning to a vertical position.
Pop squats
Stand on both heels, balance your weight on them and assume a crouching position. Stay slowly while you understand your buttocks and repeat the exercise for about 30 seconds.
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