Squats are considered a traditional exercise for normalizing the muscles of the thighs and buttocks. This is true, squats with a barbell or dumbbells allow you to pump all the muscles of the lower body. But if you are a little bored of regularly carrying a barbell, try new exercises that will make your hips and glutes perfect.
It is necessary
- - dumbbells;
- - rubber shock absorber band;
- - gymnastic mat;
- - balancing platform;
- - step platform 25-30 cm high;
- - fitball.
Instructions
Step 1
Lie on your back, bend your knees. Place a rubber band around your feet. Keep your heels together and spread your socks. Holding the ends of the strap with your hands, pull the shock absorber so that your elbows are on the floor. Lift your pelvis slightly and pull your hips towards your chest. Do not lift your lower back off the floor or arch it. As you exhale, straighten your legs, directing the toes towards you. To increase the load, keep your feet as close to the floor as possible. Return to the starting position while inhaling. Leave your feet floating. Then repeat.
Step 2
Stand on a balance platform with your feet shoulder-width apart. Stretch your arms in front of you at chest level with your palms facing down. Lower your shoulder blades and push them back. Tighten your abs. Keeping balance, bend your knees and sit down. The further back you move your hips, the greater the load on your quads. Return slowly to the starting position. Keep your back straight. Do not look down, otherwise it will be difficult for you to keep your balance.
Step 3
Sit on the fitball. Legs are bent at the knees at right angles, feet together. Spread your straight arms to the sides at shoulder level. Lift your left leg off the floor and straighten it. Raise your straight leg as high as possible while maintaining balance. Bend your leg again, but do not place it on the floor. Repeat the ascent. Performing this exercise without weights a large number of times, you can "dry" the muscles of the front of the thigh and reduce them in volume. If a weight is attached to the ankle, then the muscles, on the contrary, will increase.
Step 4
Pick up dumbbells and stand on the platform. Feet shoulder width apart, back straight. Spread your chest? The palms are facing the body. Step back with your right foot and rest your toes on the floor. The heel should be raised. Lower the body down so that the distance between the right knee and the floor is 30-40 cm. The left knee should be directly above the ankle. Straining your left leg, return to the starting position. Avoid pushing up with your right leg, this will reduce the stress on your glutes and hamstrings. This leg only helps you keep your balance. Then take a step back and down with your left foot.
Perform 12-15 lunges with each leg. Relax for a minute and take another set. You can increase the load by taking not dumbbells for work, but a barbell.
