So the first thing thought about how to tighten the muscles of the buttocks and thighs. Found some of the most effective exercises, which are the base set of exercises for the buttocks many famous trainers - they just modify them slightly, so that the muscles are not accustomed to the monotonous exercises and that the man himself was not boring to them.
So, here are a set of simple exercises that will help strengthen your muscles and to achieve the ideal shape of the buttocks and thighs. The most beautiful thing that all the exercises you can perform at home.
Exercises for thighs and buttocks from a standing position
You want to run smoothly, without jerks, feeling the muscle work.
1. Legs swinging side
Help to strengthen not only the buttocks, and inner thighs.
Technique exercises. Stand straight, turning sideways to the pole. This may be a wall or a chair (I somehow handy). Put your left hand on the support, and the right leg straight, raise your clearly right, trying to keep her in line with the torso and the second leg. The knee does not bend and try not to tilt the body. Lift the leg to the level that will be able to lower back. Do not pursue amplitude: it is not necessary to try to raise it to 90 degrees and above - exercise effectively it with a little lifting height legs.
2. Legs swinging back
Exercise tightens the lower part of the buttocks (the large gluteal muscle).
Technique exercises. To stand face to support and lean on it with his hands. The back should be straight. Take the right leg back and up, trying to raise the thigh as high as possible. The case try not to tilt and turn. Lower the leg back. Especially, it is important to try to make Mahi ago due to it gluteal muscles. And also on the need to chase the amplitude, because the exercise effectively it with a little lifting height legs.
3. Legs swinging forward
Additionally helps to strengthen the muscles around the knee.
Technique exercises. Leaning one hand on the pole, lift the leg forward, trying to keep her straight.
If desired, you can work out the legs swinging together with the American coach who perform these exercises on the background of the Jamaican landscape:
4. Squats
A very good exercise to strengthen the buttocks and thighs.
Performance technique. Widely dotting legs, chest straightened, arms stretched forward and the shoulders back. To bend the legs, pull the pelvis back, as if going to sit on a chair. For leveling slightly move your upper body forward. Back should be as straight as possible. The buttocks should not fall lower than the knees, which, in turn, when the squat should not go beyond the toes. During squats, the weight should be on your heels, not off the floor. Rising need to stretch the buttocks. Squat slowly.
5. Lunges forwards and backwards
Three types of exercises:
To turn sideways to put your feet: one forward, the other back. Slowly but shallow to sit down. When you squat, you must ensure that the knee of delayed back legs almost touched the ground. It is important that the knee of the foot exposed forward, do not go beyond the line of the toes. Set aside the back foot during the squat should stand on the toe.
Reverse lunge. Weight on left foot, step right back, toe stretches, chest expanded. Sit down also as in the previous types of exercises and return in the opposite position.
Lunge forward. All the same, but the step is taken forward now. If there is a place you can just walk forward, not back in the reverse position. With this in hand you can take a dumbbell or water bottle. This exercise develops mainly large gluteal muscle (the lower part of the buttocks) and the quadriceps muscles of the thighs (front part of the foot to the knee).
6. Tilts forward on one leg
Additionally, this exercise promotes balance.
Performance technique. Move the weight on the left leg, the right to begin to lift while lowering the front part of the torso, hands free while you go down. When the body is parallel to the floor - a little to stay in this position and back. In the hands you can hold dumbbells or any weights.
Exercises for thighs and buttocks from a position lying on the floor
7. Polymictic
In this exercise involved mainly femoral-popliteal and large gluteal muscles (i.e., all the lower part of the buttocks and back of legs).
Technique: lie on your back, bend your legs and put your feet on the floor. Put your hands under your head or along the body. Raise your pelvis, lifting off from the floor back and back until your upper body will not make the front of the thigh one line. Reliance must be on legs and shoulders. Tense the muscles of the buttocks. Return to the starting position.
To complicate this exercise additionally, you can straighten one leg so that she was all the time in line with the upper part of the other of the bent leg and all the time to keep it up.
8. Mahi leg back from a standing position on his knees and hands
Many variations of this exercise. Initial position: stand on your knees, lean bent or straight arms on the floor, back all the time straight.
One leg bent at the knee, the angle between the Shin and thigh of about 90 degrees, is located near the supporting legs. To lift the bent leg up on the level with the torso and lower back. The heel when lifting the legs should look at the ceiling. If you exercise, run straight leg, it develops femoral-popliteal muscle (back of the leg to the knee and the large gluteal muscle (all the lower part of the buttocks). When bent at the knee of the leg is developed only large gluteal muscle, but less intensively. The upper phase of the movement in each variety of exercises can be performed with large and small amplitudes. At the end of the movement you 1-2 seconds to linger in suspense.
Leg bent at the knee, as in the previous embodiment, instead of take back - do it in the direction upwards, bringing to a height at which the leg will be parallel to the floor surface. The upper part of the legs perpendicular to the body.
Raise the straight leg on one line with the body, and then slightly raise and lower.
9. Undo sedentary lifestyle
To ensure that Your thighs and buttocks were in great shape take care of any moving sport: Cycling, running, tennis, jump rope, or just liven up Your workout running up the stairs or uphill.
How to tidy up the thighs and buttocks
Nice hips, not getting up from the couch
The perfect fifth point
Source:
Perfect Shape
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