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Do you want sexy legs and buttocks? These exercises of legs and buttocks that we will propose you now are the best way to achieve it. ?type of training developed to generate fast and powerful movements, in short, jumping, jumping and jumping! which allows you to burn calories and build muscles in a faster way.
A study of two thousand seven concluded, that dancers who have performed plyometric exercises a couple of times a week over 6 weeks increased their strength by thirty-seven percent and their jump height by eight.3 percent . Plyometry is a good alternative to force training on machines," says Patricia Fehling, Ph.D., co-author of the study and exercise science directive at Skidmore College.
The change in movement from static to active shakes your muscles and you can see the results quickly" Over the course of a couple of weeks, you should do the training once a week, then increase it to a couple of times a week. Start with ten repetitions of each exercise, then add one set of each exercise weekly until you reach the limit. 3 sets of 10 repetitions a couple of times a week. Finish each of the sessions with stretching.
Exercise 1: 360º strides
It is an exercise where the buttocks, hamstrings, quadriceps, and inner and outer thighs work.
With your hands on your hips, move forward face forward with your right foot, face down until your right knee is bent 90 degrees[A]. It's back to square one. Take a huge step to the right and go down again[B]. Head back to the center. Now your right leg should be facing back and face down until your right knee is bent ninety degrees. You must do ten repetitions and then repeat it with your left leg.
Keep your neck in line with your spine throughout the entire movement.
Exercise 2: Step-ups with knee lift
It is an exercise where you work on your abs, hip flexor muscles, buttocks, hamstrings and quadriceps.
Put a step a few inches in front of you. Step forward with your left[A], bringing your right leg forward and face up, bending your knee to thigh level parallel to the floor[B]. Repeat with the other leg. You must do ten. To make the challenge more difficult, add weights.
Exercise 3: Leaping Strides
Hip, buttock and leg flexors are worked on.
You must stand with your feet together, elbows bent at ninety degrees. Move forward with your right foot[A]. Jump face up while pushing your arms forward, with your elbows still bent. Move your legs in the air, like a scissor[B]. Landing on a lunge with left leg facing forward[C]. Repeat by shedding your leg. You have to do it ten times.
Exercise 4: Inchworm Stretch
It works the lower back and hamstrings.
You have to stand with your feet apart. Slowly fold your waist, holding your legs as straight as possible, until your hands touch the floor[A]. Walk with your hands facing the bending situation[B], then walk with your feet facing your hands. You must perform two sets of eight repetitions. Your body should form a straight line from your heels to your head.
Exercise 5: Jump Squats
Buttocks, hamstrings, quadriceps and calves are all worked on.
You should stand with your feet apart at exactly the same height as your shoulders. With your arms hanging at your sides. You should squat me down until your knees are bent about ninety degrees[A]. Immediately swing your arms over and jump face up as high as you can[B]. As you land, you must gently bend your knees and squat down again. Do it ten times.
Exercise 6: Woodcutter with dumbbell
You work shoulders, abs, buttocks, hamstrings, hamstrings and quads.
Take a 3- or 4-kilogram weight with both hands and stand with your feet apart (same width as your shoulders). Let the dumbbell hang naturally in front of your thighs. You should squat until your knees are bent around ninety degrees[A]. Holding your elbows subtly bent, press your abs to a standing position, swinging the dumbbell until it is directly over your head[B]. Lower your dumbbell to the ground. Carry out ten times.
Exercise 7: Power Skips
You work the hip, buttock, quadriceps and calf flexors.
Jump as high as you can by raising the right knee to hip height and simultaneously spreading the straight left arm at the top[A]. Your left leg should remain straight and your right elbow should be subtly bent at its side. He lands on his left foot. Repeat the jumping motion with the opposite arm and leg[B]. You have to do it ten times. Try to jump a little higher with each jump.
Exercise 8: Stretching Figure 4
must start on all fours, cross your left leg under your body. So that you rest on your left hip. Extend your right leg directly from behind[A]. Lower your upper body over your left leg, placing your forearms on the floor in front of you[B]. You must hold the situation for thirty seconds and now move sideways.