Exercises for priests tightened by coach fitness bikini

Coach fitness bikini Kathy Hua Chang (Katie Chung Hua) showed how to hold the Super Intensive training for buttocks. These exercises will force your muscles to burn!

warm-up

Swing

Performance: Three sets of 20 repetitions of each exercise on each leg.

Stand up straight, hold the support and do foot moves from side to side.

Then follow the swings back and forth.

Next - a circular motion, bending his leg at the knee.

Crescent

Performance: Three sets of 20 repetitions on each leg.

Get on all fours on the bench, straighten one leg and lower down. Then lift it up and slide over the supporting leg. Repeat this movement 20 times and do the exercise with the other leg.

basic training

Squat with your feet in the direction of lifting

Performance: three sets of 8-12 repetitions on each leg.

Stand with your feet slightly wider than shoulder width, toes look right, the additional weight rests on the shoulders (you can do without it). Perform standard deep knee-bend and after lifting move aside the right foot. Without stopping again squatting and rising, move aside the left foot.

Squatting on his knees

Performance: three sets of 8-12 repetitions.

Starting position - on his knees, calf lying on the floor parallel to each other, the operating weight on his shoulders. Perform squats, lowering the pelvis between the heels and go up to the starting position. During the exercise push the hips themselves forward and make sure that the muscles are stretched crust (not slouching back, the stomach does not bulge). To avoid pain, bed under the knees mat.

Cross lunges with dumbbells ago

Performance: three sets of 8-12 repetitions on each leg.

Stand up straight, feet shoulder width apart, hold a dumbbell in both hands. Perform a deep lunge back, trying to get the breast to the knee of the supporting leg. The working leg is put as far back knee touches the floor, but not limited to it.

At run time, this exercise is to monitor the balance and try to make the main body weight on the supporting leg. If you rely on the working leg and buttocks muscles get less of a burden. Also worth remembering: the lower the attack, the better join in the work of the buttocks muscles.

Hyperextension with dumbbell

Performance: three sets of 8-12 repetitions.

Lift the adjustable part of the bench at a slight angle. Lie on her body, feet lower down. Hold a dumbbell feet and lift your legs up until they are parallel to the floor. Then lower them back.

This exercise should be well load the buttocks, not the lower back. To better control the bark all the muscles should be stretched, arms bent at the elbows, the upper part of the body is raised. In such a situation it is difficult to shift the main burden on his back.

Lifting his feet up with expanders

Performance: three sets of 8-12 repetitions on each leg.

This exercise is carried out as usual ups bent leg up, but do not focus on the floor and on the bench, as well as an additional load resistance expander used.

One end of the expander with a handle on the foot throw with his right foot and the other end to fix on a bench under the same name by hand. Get on all fours. Lift the bent leg up sock on, the heel looks up at the ceiling. The enclosure must be tense. Do not turn the pelvis to the side, try to keep it parallel to the bench. In supporting the knee angle should be 90 degrees. Then do the exercise for the left leg.

You can immediately perform three sets of 8-12 reps on one leg, and only then switch sides, and you can alternate legs after each set.