Not everyone can go to the gym to exercise after work often.Meanwhile, everyone wants to own a healthy and balanced body, especially the third round that flourishes firm and slender legs.
In fact, here are the exercises that the coach advises you to do at home instead of going to the gym.
Exercise can change your physique effectively and sustainably.
Spider -Man movement
When performing this exercise, the front of the leg from the calf to the thighs will be stretched, the tendon tendon is maintained and the core muscles, including the abdomen, thighs and buttocks that support the spine and pelvis, increaseComprehensive strength.
How to do it:
The initial posture is a high plank posture with straight arms.Put the right knee into the right elbow without lifting the hips.
Back to the original position.Repeat the same movement as the knee and left elbow.
Spider -Man movements.
Star dance movement
Your quad -head muscles will be further intensified with this exercise, thereby making the legs slimmer and firmer.
How to do it:
Hold the feet next to each other and the arms placed on the sides.Bend your knees, try to put your hips back and into a half squatting position.
Perform a strong jump, spread your arms and legs in the star shape.
Carefully land with the soles of the foot and return to the original position.
Star dance movement.
One -legged lifting movement
This is a movement that helps to train buttocks, hamstring muscles, skewers and shoulder muscles.
How to do it:
Stand with your hips width and put your hands along the body.
Passing your body weight to the left leg and lifting your right foot, and bowing forward.
To keep your arms balanced, stretching down.Continue to bend your body forward until the right leg and your body form a straight line, parallel to the floor.
Repeat the same movement with the left leg.
One leg lift.
Skating
Your buttock muscles, quad -headed muscles and hamstring will be more effective when performing this exercise.
How to do it:
Stand upright, jump to the right and ground with your right foot.
Jump right again, then jump to the left twice.
Alternately dance, gradually increase the speed.
Do 3 times.
Skating movements.
A bridge to lift one -legged
The variant of this bridge movement makes the buttocks stronger and increases the load for the core muscles.
How to do it:
Lie on your back, bend your knees, put your feet width.
Raise your hips and one leg, putting pressure on the heel and shoulder blades, keeping this position in 5-10 seconds.Back to the original position and change your legs.
When performing the bridge movement to lift the buttocks, it is necessary to have tension in the buttocks and abdominal muscles.
Do 3 times.
The bridge movements lift one leg.
Camel posture
This type of posture with the same chair or support not only has the effect of training the buttocks but also stretches the thigh muscles.Moreover, the chest and shoulders are also effectively affected.
How to do it:
Sit on the floor in front of the chair, turn away from the chair, bend your knees and put your hand on the chair.
Stretching your shoulders and pushing your chest forward as possible, holding the head backwards.Stretching the buttocks, abdomen and thighs.
Hold this position for 1-2 seconds and then return to the original position.Relax.Put your hand on the heel if you want better results.
Camel posture.
Hip push movement
This hip push will affect the back of the thighs and buttocks.
How to do it:
Place the upper part of the back on the bench, bed or so that the lower part of the shoulder blades lies on the edge of the surface.Chest and knee must form a straight line.
Bend your knees and drop your buttocks.Then push the heel and buttocks to lift the hips to the original position.
Try different postures for your legs to find the corner of the buttocks in the most tension state.
The hip push movement.
Bridge posture
This exercise affects almost the entire surface of the legs, buttocks, quad -headed muscles, hamstring and calf muscles.
How to do it:
Lie on your back and bend your knees.Hold your feet inward and keep your feet close to each other.
Tighten the buttocks and raise the hips until the body forms a straight line from the neck to the knee.The butt muscles as much as possible in the top position.Then return to the original position.
Bridge posture.
Squat with chair
This type of squat is effective in training butt muscles, quad -headed muscles and hamstrings.When performing squats, most of the body weight will be allocated to the front leg, while the hind leg will provide the necessary support.
How to do it:
Standing in front of a chair.Put your left foot on the rear seat surface.
Squatt by folding the knee and hips of the right leg, lifting people with the right heel to stand up.Repeat the same movements for the left leg.
Perform 12 times for each half.Try not to take a long break (or at least minimize the break time) between training.
Squat with chair.
Try performing this exercise regularly daily, maintained within a month, use the measurement ruler to measure your measurement and look at yourself in the mirror, you will see the great difference.