Simple exercises for the buttocks of the press at home for girls and women.

Эффективные упражнения для ягодиц пресса дома для девушек

Simple exercises for the buttocks of the press at home for girls and women.

Exercise can be done not only in the gym or places where there are simulators, bars, weights, bodybuilders, medbolas and other equipment to fully train professionally, of course, a gym professional room is needed primarily because there there is everything necessary to give a load to all muscle groups of the biceps, triceps, legs, buttocks, shoulders, back, press, calves.

A beautiful and slender figure can actually be built in the home

Knowing the exercises with which you can give yourself a load on the muscles and get the result from this if the whole training process is observed according to the rules, and this is the frequency of training 3 to 4 times a week rest between training, a diet that should not be ignored.

If you follow all that was written above, you can make your first steps in the transformation of your figure, and also create a muscle corset, lose weight, lose excess pounds, remove excess clothing, update the wardrobe, which already wanted to do for years, but prevented laziness to start train, but as they say and now the time has come …

Simple exercises for the buttocks of the press at home for girls and women

Exercises that you can do at home

Sometimes at first glance it seems that they can be done easily and simply, but do not think of any exercise that is done at home and in the gym has a technique of doing without which you can not fully load your muscles, not following the rules of technique your muscles do not will receive 100% of training, so before you begin to train newcomers should study the exercises and their technique of implementation.

So, let’s analyze the simplest exercises for losing weight at home to lose weight and finally get rid of the kilograms that prevent us from living.

Simple exercises for buttocks at home for girls and women

In the beginning, we’ll analyze exercises on the muscles of the buttocks before we need to do a mat, a bottle of water at home, and pleasant background music, and you can start doing the exercises.

• Taking your leg back to the buttock is one of the easiest exercises.

Technique of execution in the abutment on the hands of the lower back is straight, one foot is resting on the knee, the other is stretched back to the parallel with the floor. The process of performing is simple to retract the foot back to its original position to the foot that stands in the stop. Exercise is performed alternately at first done with one foot the specified number of repetitions then the second. An example of a photo

• Classical sit-ups.

Everyone knows from the school the technique of performing the leg wider than the shoulders of the arm behind the head. The process of execution should be as low as possible and then stand up while keeping the lower back as flat as possible and try not to bend the heels. An example of a photo

• Drops on the spot

One of the exercises on the buttocks to feel them the next day after training the technique of performing the hand in front of you or on the belt as conveniently arrange your legs so that when you touch the knee of the floor the angle on the front leg is 90% or that the knee does not protrude for a sock. An example of a photo

Simple exercises for the buttocks of the press at home for girls and women.

• Drawing a straight leg diagonally to the buttock

A little harder exercise than simply taking the buttock here the buttock is always in tension and the leg is always straight. The technique of standing at the palm resting one leg at the knee rest is the other is diagonally stretched the process of performing it is necessary to lift the leg to the parallel with the floor then release it to its original position! Exercise is performed alternately at first done with one foot the specified number of repetitions then the second. An example of a photo

• Lifting the pelvis up one

leg One of the simple exercises on the buttock also during the exercise of the loin and hamstrings, compared with other exercises, it is considered the weakest so it is better to include stronger exercises in the process of training at home. The technique of lying on the back of the hand with the palms pressed against the floor is one leg extended forward by the weight of the second one in the stop on the foot. The process of performing is to raise the pelvis resting completely with the foot to create a load on the leg that is on the floor then return to its original position. Exercise is performed alternately at first done with one foot the specified number of repetitions then the second. An example of a photo

Simple exercises for buttocks at home for girls and women

• Lifting the pelvis upward on two legs

One of the simple exercises for the buttocks is easier than on one leg during the performance also works the waist of the hamstrings. The technique of execution is about the same as only two legs on the foot in the abutment. The process of performing lift the pelvis as high as possible then smoothly let go, do not swing the floor and so do the exercise. An example of a photo

• Squats with jumping

Classic squats with jumping is one of the simple exercises for the buttocks performed as well as the classic sit-ups, but here as you sat down you need to make the most effort to jump up so that when you were in standing position your heels broke away from the ground and so you need to perform every repetition with the effort of jumping up. An example of a photo

• Squats in the style of sumo

One of the stretching exercises on the buttocks as the wide setting of the legs to a greater extent creates a load on the legs and the inside of the thigh. Technique of execution Widely spreading the legs of the hand in front of you the process of execution begin to squat as much as possible, taking your knees aside until squat parallels with the floor and lower then return to the starting position! Exercise errors exercises many reduce knees together accordingly the exercise gets wrong this is due to the lack of stretching of the internal muscles of the thigh so if you do so it is better to replace the exercise with another. An example of a photo

Simple exercises for the buttocks of the press at home for girls and women

• Drops cross on the cross

One of the simple exercises on the buttocks where you need to rearrange the legs alternately in order to properly perform the exercise technique of execution in the photo.

Simple exercises for the press at home for girls and women

A press with this word is associated with a flat stomach if there is a press, then there is no stomach. To remove belly and sides and stored fats in the waist region, we will help your favorite exercises on the press, about which we now tell you so that you can easily perform them at home and adjust your abdominal muscles.

• Bending the body lying on the back

One of the classic simple exercises on the press is all you need to do the exercise — it’s to lie on the back of the hand to place behind the head of the foot, the knees that are bent at the knees on the ground, the process of execution begin to rise to the knees up to the limit how much you can climb then return to the starting position. An example of a photo

• Plank

Plank is one of the strong static exercises on the press where not only the muscles of the press work, but also the muscles of the cortex, and these include the longitudinal muscles of the back, the oblique muscles of the press and other auxiliary muscle groups to keep the torso parallel to the floor. Technique of execution is simple in emphasis on the hands of the leg on the toes straightened back Direct process of performing it is necessary to keep the torso as much as possible parallel to the floor and not to bend the lower back so as not to get a back injury to concentrate as much as possible on the muscles of the press to feel only it. An example of a photo

• T plank

Plank and T strap are 2 static exercises where not only the muscles of the press work but also other auxiliary groups of muscles to keep the body in balance The accent in the T strap is given on the oblique abdominal muscles so the technique of performing the next lie down sideways legs apart from each other take the position in the arm rest arm should be located along the lines of the chest — the shoulder then the process of lifting lift the pelvis up and hold it as flat as possible, you should also try to keep balance in the exercise so as not to fall. An example of a photo

• Bicycle

One of the best exercises on the press at home since working the rectus muscles and oblique abdominal muscles perform it simply lying on the back of the hands behind the head. The process of performing alternately pull your legs diagonally to your hands then return to the starting position with each elbow touching the opposite leg straighten to the end and try to lower it as much as possible to the floor, but that it does not touch. An example of a photo

• Scissors

The classic is not a difficult exercise on the press from the school where not only the muscles of the press but also the legs work, namely the inner thigh and quadriceps as the legs are constantly weighted by the muscles of the legs receive a load sometimes it is harder for the muscles of the legs to hold them, therefore, Keep your feet on the weight better to replace this exercise with others such as a bicycle. An example of a photo

Simple exercises for the press at home for girls and women

• Plank on one leg

Plank on one leg and classic bar The difference between these two exercises is that when the bar is performed on one leg, the buttock is additionally loaded on the leg that is held by weight, and all the rest of the load and the technique of execution does not change, only you need to take into account legs need to be rearranged in turns, for example, lasted 10 seconds on one leg, change your legs and so each time each time can also be increased so that too often the legs are not rearranged. An example of a photo

• Pulling your legs to your chest

One simple exercise on the press is all you need is to sit on the mat of the hand in the palm restraints on the floor of the legs stretched the process of carrying the palms on the floor and holding the balance pull your legs to your chest then go back to the starting position you need to consider when you pull up legs to the chest torso is also slightly movable, when the legs are stretched the trunk needs to deflect slightly back, when the legs attract the trunk, pulls up to the legs forward. An example of a photo

Simple exercises for the buttocks of the press at home for girls and women

• Rivet

All you need to do this exercise is just to lie down and close your eyes joke of course not to sleep, but to swing the press))) Therefore the process of performing lying on the back of the hand is stretched out the legs are straightened after which it is necessary to raise both the legs and hands simultaneously and connect them at the top then gently release them down to the starting position! It is important to take into account the position of the back as it should not bend too much to not get injured if it’s hard for you and the back strongly bends you can do an exercise in half the amplitude, that is, close at the top of the leg and hands, and then slowly lower them, but do not fully feel the limit how much you can lower your legs and fix and do not lower it below is a simplified version. An example of a photo

• Garmoshka

Somehow reminds of the practice of riveting, but this is another simple exercise that is performed in the position and sitting and lying down as it is necessary to work with the trunk and legs. The process of performing lying on the back of the foot is straightened. The arms are located along the trunk; you must simultaneously raise the trunk upwards and pull your legs to your chest then return to the starting position. It is important if the stomach is interfering with you and you get a short amplitude of movement, then the exercise will not be so effective so replace it, for example, with a bicycle. An example of a photo

Simple exercises for the buttocks of the press at home for girls and women

• Reverse twisting

Something similar to lifting the legs lying on the bench where your task is to hold the bench and lift your legs up, but our exercise is much easier you need to leuch on the back of the hand to arrange along the body with the palms to the floor of the foot to lift up the process of pulling the legs upwards and raise the partially pelvis then return to its original position. It is important if you are hampered by the stomach and you have an overweight body replace the more simple exercise that are presented above. An example of a photo

• Makhi kicks up and down

One of the classic exercises on the press where your main task is to lie on the rug of the hand on the palm of the foot stretches the process of performing alternately start lifting your legs up and down, lowering your legs trying not to touch the ground and so continue to perform the exercise. An example of a photo

• Running on the spot

Do you like to run? If so, then this exercise is for you, and you easily do it without much difficulty, and if not, then you need to try! The process of performing the emphasis on the arms of the leg on the toe-tips alternately begin to pull the legs to the chest and return to its original position. An example of a photo

• Skewed twists.

About the slanting muscles of the press, one should never forget, just because the beautiful waist and its outline appear when you have not only cubes on your stomach, but there are still slanting muscles of the press that need to be trained at each workout. Therefore, always include oblique twists in your training program! The process of performing the leg is exactly then the legs are tilted to the side to create tension and stretch in the oblique abdominal muscles and then start lifting the trunk upward. An example of a photo

Simple exercises for the buttocks of the press at home for girls and women

Program of training from simple exercises for the press and buttocks for girls and women 2 — 3 lessons per week program for a month each workout consists of 4 — 5 exercises

1 week

Monday

• Torso bends classical 3p 15p

• Skew torsions 3p 15p

• Strap 3p 1min

• Drops on the spot 3p 15p

• Foot distances along the diagonal 3p 20r

Wednesday

• Classical squats 3p 15p

• Back legs 3p 20p

• Makhi kicked up and down 3p 20r

• Bicycle 3p 30r

• Scissors 3p 30r

Friday

• Torso bends classic 3p 15p

• Skew torsions 3p 15p

• Strap 3p 1 min

• Drops in place 3p 15p

• Foot distances along the diagonal 3p 20r

2 week

Monday

• Squats with jumping 3p 12p

• Pelvis lifting on one leg 3p 15r

• Retracting the leg on igonali 3p 20r

• Bicycle 3p 30r

• Skewing 3p 20r

Wednesday

• Squats in the style of sumo 3p 15r

• Drops in place 3p 15p

• Classic bend of the trunk 3p 20p

• Plank 2p 1min

Friday

• Squats with jumping 3p 12p

• Lifting the pelvis on one leg 3p 15r

• Leg-walking on a diagonal 3p 20p

• Bicycle 3p 30p

• Skew-curl 3p 20p

3-week

Monday

• Foot-off on a diagonal 3p 30p

• Raising a pelvis on two legs 3p 20p

• Lifting a pelvis on one leg 3p 12p

• Bicycle 3p 30p

• Skewing twists 3p 20r

Wednesday

• Squats with jumping 3p 12p

• Leg back 3p 20r

• Raising the pelvis on one leg 3p 15p

• Makhi kicking up and down 3p 20p

• Strap 3p 40sec

Friday

• Pedicure on the diagonal 3p 30p

• Raising the pelvis on two legs 3p 20p

• Raising the pelvis on one leg 3p 12r

• Bike 3p 30r

• Slanting twists 3p 20p

4 week

Monday

• Squats with jumping 3p 15p

• Lifting the pelvis on one leg 3p 20p

• Pedaling the leg diagonally 3p 20p

• Bicycle 3p 30p

• Skewing 3p 20r

Wednesday

• Squats in the style of sumo 3p 15p

• Drops on the spot 3p 12r

• Classic flexion of the trunk 3p 20p

• Strap 3p 1min

Friday

• Squats with in prygivaniem 3n 15P

• Lifting the pelvis on one foot

• 3p 20p feet Lead diagonally 3p 20p 3p 30R

• Bicycle • Slanting twisting 3p 20p

 

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