Training for a round and supple priests without sit-ups
Sport And Fitness / / December 19, 2019
Round and firm butt - the result of long and hard work, and proper nutrition. Most standard exercise - it squats or lunges, but what if you can not squat due to a knee injury or you just do not like it? Do not be the same without the beautiful priests, right? For such cases, there are other exercises that will give the same effect. ;)
Exercise № 1
There is an exercise for the buttocks - "rainbow". Is usually performed on the floor in the palm on his knee (as shown in the video).
However, there is another version of the same exercises that can be performed while standing.
Stand up straight, hands behind his head rewound. Shift your weight to the right foot, left foot forward and pull slightly to the left.
Further, keeping the equilibrium and rocking, take the left leg to the side and then back as if pulling in the opposite corner of the room. Without touching the floor at that position, return the leg to the starting position (pull forward and slightly to the side) through the side. Imagine that you are drawing this foot rainbow.
On each leg, perform three sets of 25 repetitions.
Exercise № 2
Stand up straight, hands behind his head rewound. Right knee slightly bent, left leg back a little reserved, toes touching the floor. In this position, lean forward so that the body is parallel to the floor and moved the weight on the supporting leg.
From this position, straighten and simultaneously pull the left leg back and up, stay just a couple of seconds and return to starting position.
Perform three sets of 25 repetitions each on both feet.
Exercise № 3
It lies on its side on the abutment arm. Bent elbow should be directly under your shoulder. Legs bent at the knees at an angle of 90 degrees. Located on top of the leg to straighten and pull forward. Thigh leg on which you rely, is on the floor, the other leg is raised and does not touch the floor.
In this position, bend the leg at the knee, pull it to your chest and then straighten again, returning to the starting position.
Perform three sets of 25 reps on each side.
Exercise № 4
Get on all fours, elbows are directly under your shoulders. Working leg bend at the knee, trying to make the heel as close as possible to the body.
From this position, raise the working leg up and gently, without giving up, return to the starting position. During this exercise, take care that there is no bending at the waist and leg would not start working in the direction (ups should go clearly up and down).
Perform three sets of 25 repetitions each on both feet.
Exercise № 5
I think that with the exercise "bridge" familiar to many. It runs it is very easy! Lie on the floor, his back pressed to the floor, bend the knees, from the whole of the foot only the heel rests on the floor. Arms stretched along the body, palms facing down. Raise your pelvis up slightly its twisting and pushing his heels into the floor. Then slowly lower and, as soon as the tailbone slightly touched the floor, again push the pelvis up.
Perform three sets of 25 repetitions each.
This exercise can be performed with weighting. Weight in this case is put on the lower abdomen. Another embodiment of complications - legs focus not on the floor, and in step, a shop or a sofa.
Exercise № 6
And last on the exercise today - "Zhabko". Lie on your stomach, legs bent at the knees and slightly out to the sides, heels pressed together, arms bent at the elbows, and serve as a support for your head (forehead rests on the hands folded in front of him). Now try to pull as much as possible the hips off the floor (heel must not be torn apart) Hold this position for just a few seconds and slowly return to the starting position.
Perform three sets of 25 repetitions each.