How to get steel buttocks and legs?
Do you want sensual legs and buttocks? These exercises of legs and buttocks that we will raise you now are the best way to achieve it. ?type of training developed to generate fast and powerful movements – Summarizing jumping, jumping and jumping! which lets you burn calories and build muscles faster.
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 jumping height by eight.3 percent. Plyometrics is a good alternative to machine force training,” says Patricia Fehling, Ph.D., co-author of the study and exercise science directive at Skidmore College.
Over the course of a couple of weeks, you should do the training once a week, then build up to a couple of times a week. Start with ten repetitions of each exercise, then add a set of each exercise on a weekly basis 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 Lunge
It is an exercise where the buttocks, hamstrings, quadriceps, and internal-external thighs work.
With your hands on your hips, advance face forward with your right foot, face down until such time as your right knee is bent ninety degrees [A]. Go back to the initial situation. Take a huge step to the right and go down again [B]. Recap the center. Now your right leg should go face 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 online with your spine all the way through the movement.
Exercise 2: Step-ups with knee lift
It is an exercise in which abdominals, flexor muscles of the hips, buttocks, hamstrings and quadriceps are worked on.
It puts a step a few inches in front of you. Take a step forward with your left leg [A], bringing your right leg face forward and face up, bending your knee to thigh height parallel to the floor [B]. Lower your right leg face back to begin. Repeat with the other leg. You must make ten. To make the challenge more difficult, add weights.
Exercise 3: Lunge with Jump
The flexors of the hip, buttocks and legs are worked on.
You must stand with your feet together, elbows bent at ninety degrees. Advance with your right foot [A]. Jump face up while pushing your arms face forward, elbows still bent. Move legs in the air, like a scissors [B]. Landing on a lunge with left leg facing forward [C]. Repeat molting leg. You have to do it ten times.
Exercise 4: Inchworm Stretch
The lower back and hamstrings are worked on.
You have to put your feet apart. Slowly fold the waist, holding the legs as straight as possible, until the hands touch the floor [A]. Walk with your hands face the situation of flexion [B], then walk with your feet face the hands. You must perform two sets of eight reiterations. Your body should form a straight line from your heels to your head.
Exercise 5: Jumping Squats
Buttocks, hamstrings, quadriceps and calves are worked on.
You should put your feet apart at exactly the same height as your shoulders. With his arms hanging at his sides. You must squat until the moment your knees are bent around ninety degrees [A]. Immediately swing your arms above and jump face up as high as you can [B]. As you land, you should gently bend your knees and squat again. Do it ten times.
Exercise 6: Woodcutter with dumbbell
You work shoulders, abdominals, buttocks, hamstrings and quadriceps.
Take a three- or four-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 must squat until your knees are bent around ninety degrees [A]. Hold your elbows slightly bent, press your abdominals until you are standing, balancing the dumbbell until it is directly over your head [B]. Lower the dumbbell face the ground. Perform ten times.
Exercise 7: Power Skips
You work the hip, buttocks, quadriceps and calves flexors.
Jump as high as you can by raising the right knee to hip height and simultaneously spreading the left arm straight at the top [A]. Your left leg should continue straight and your right elbow should be slightly bent to its side. He lands on his left foot. Repeat the jumping motion with 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
should start on four legs, cross the left leg under your body. So that you rest on your left hip. Extend your right leg directly behind [A]. Lower your upper body on 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 to the side.