drop it Like It's Hot? How to leave it a Slap? If you run away from the lower body practice in the upper side of belt training, then it is time for intelligence. Whether you aim for weight loss or not, you will get serious payoff from your lower half training. Your quads, hamstrings and glutes are home to some The largest muscles in your body, And calories will torch during those muscles After your workoutThanks to Oxygen Consumption (EPOC) after the exercise, the process by which your body fills its oxygen stores.
Apart from this, working on your lower body will be paid in about one million different ways. Says Justin Rubin of the Daily Burner Trainer, "The strength of the low body, like your origin, is the basis for all fitness." True start. Challenge your feet and glutes Translate for better balance, strength and agility - all of which are important for day-to-day activities such as racing stairs (without burning thighs) or even lower on the dance floor.
Best of all, you do not even need one Pimp-out gym to start. We asked Rubin to display four initially-friendly moves that can be done anywhere. (Translation: No equipment is necessary!) For a solid workout, repeat each exercise for one minute, as much as possible to delegate as much as possible. Then recover for 30 seconds. Complete five rounds and you will start feeling the burn! If you want an additional challenge, then try the optional towel modifications listed below each description to attach your upper body.
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4 No-Tool Lower Body Exercise
1. Reverse lungs
aim: Quads, hamstrings, glutes, core
how: Stand with your feet, hip-width separately, hands on your hips (a). Place your weight on your left foot and press the leg right right behind you (B). As long as you do not have a knee at 90 degree angle in front and back, go down straight down. Hold for a second (C). After this, attach your left thigh and push your right foot, returning to a neutral, permanent position. (D). Repeat on the other side, rotate for a minute.
Additional credit: Hold a towel inclined between your hands. when you Step back for a lungFold your upper body in the opposite direction of your back foot. (Example: Turn left when you retreat with your right foot.)
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2. Squats
aim: Glutes, quad, hamstrings
how: Start with your feet under your hips, feet are not much wider than your shoulders. Your body weight should be in your high heel and your arms should be rested from your sides (a). Tilt your knees straight down and pull your shoulder blade straight down your chest and dip it down, make sure that your knees do not move beyond your toes. Your arms should be expanded directly to you. Imagine you're touching your butt The chair (B). Now, drive through your feet and squeeze your glutes to stand back up, so that your arms will again come to you. (C). Repeat for a minute.
Additional credit: Hold a towel inclined between your hands. As soon as you sit down, lift your arms upwards, so your face is in the middle your teeth. When you drive upwards to stand up, let your hands slowly turn back in your sides.
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3. Side lungs
aim: Quads, hamstrings, glutes, core
how: Stand with your feet-width is different, hands on your hips (a). Take a detailed step on the left, remove your left foot point from the diagonal and keep your right leg (B). Keeping your weight in your high heel and raising your chest, move your left foot and kneel like you get drowned down Swoop. Make sure your knees do not come to your toes (C). After this, push with your left foot, add your internal thighs and glutes, and bring the leg back to the neutral starting position. (D). Repeat on the other side, rotate for a minute.
Additional credit: Want to attach Muscles in your arms? Hold a towel inclined between your hands, stretch your arms straight upwards. When you move on one side for one side, bring your arms down so that the towel touches your outer thigh. As soon as you move, lift your arms up
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4. Curtis lungs
aim: Glutes, quads, internal thighs
how: Stand with your feet-width is different, hands on your hips (a). Keep your weight on your right side and move your left foot behind your right foot so that your legs are crossed. If you imagine the clock below, then your left toe should be around 4 o'clock (B). Tilt both knees, do not let them get on your toes, and keep your chest straight, immerse it in anchor. (C). Attach your quads and squeeze your glutes as you drive your left foot, stand up and bring it back to the starting position (D). Repeat on the other side, rotate for a minute.
Additional credit: If you stand straight, grab the towel in front of your chest. As soon as you step on each side for the curtancy lung, raise your arms and bring them down so that the towel is in front of your shin. Be sure to maintain good Upper body money. Once you remove your back leg, take your arms back and take a towel on your chest.
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