Fitness and Sports

The complex for legs, thighs and buttocks ..

The complex for legs, thighs and buttocks.

1. squat
Standing, hands on waist, feet shoulder width apart, feet are deployed, do sit-ups while keeping your back straight, knees facing the side.
2-3 sets of 30-40 times

2. Squat 2
Same as in the previous exercise, do sit-ups, during which put his left foot on the toe. Return to starting position and repeat the same with the right foot.
2-3 sets of 30-40 times on each leg

3. Mahi feet 1
Standing sideways to the back of the chair, his right hand on the back,left on the belt, bends his left leg to the side to about 45 ° angle, we pull a sock over. It should feel muscle tension is the side of the thigh, not the front. Then we return to the starting position and execute the same with the right foot.
2-3 sets of 20-30 times on each leg

4. Mahi feet 2
On his knees, holding the seat of the chair, back straight, maximum retraction bent at the knee left leg to the side and back to the starting position. Then perform the same with the right foot.

2-3 sets of 20-30 times on each leg

5. Squatting on one leg with twisting.
Stand with your feet together. Bend your right leg at the knee at 90 degrees. Crouching on the left leg, try to reach out with his right hand on a diagonal to the floor behind the left foot. At the same time, keep your back as straight as possible. Repeat the exercise, standing on the right leg.

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Mony

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