Tighten buttocks and calves with this exercise movement that wedding dress is in use more and more attached to perfect.
Who is not tempted to see Jennifer Lopez's butt is tight or the calf slim Victoria Beckham's style? You can also memiliknya, you know. Gurumilang, Senior Fitness Instructor of Fitness First Platinum Pacific Place describes the techniques that set the appropriate level of difficulty (from young to most difficult). Perform the routine, so that targets are met and the inherent perfect gown on your wedding day.
Tighten buttocks muscles
Squat (buttocks muscle bottom)- Open the feet shoulder width apart. Lift and cross your arms over your shoulders and try to stay abreast. Puffed chest and pull your buttocks to the back.- Lower the waist down (like a sitting position). Hold for 10-15 seconds and do as much as 10-12 times.
Bridge (butt muscles the middle)- Take the supine sleeping position. Squeeze your hands beside your thighs. Widen your shoulders and lift your legs at the knees.- Lift the buttocks up to the position of the chest, abdomen, and knee tilt parallel.- Relax your neck and lift the left leg over your right thigh is parallel to. Hold for 15 seconds, lower and do on foot. Repeat this move on each foot as much as 12-15 times.Parachuter (upper buttock muscle)- Take telengkup sleeping position with the chin touching the mat. Raise your hand to your chest and back.- Then lift both legs up to the maximum extent possible. Hold for 15 seconds and lalukan reps as much as 12-15 times.
Tighten the calf muscles
Calf Raises- Perform this movement on the stairs.- The starting position, raise your body on the stairs with the position of the body weight-bearing fingertips. Go approximately one foot fist hand. Cross your hands on the shoulders upwards. Create a comfortable position.- Pull the belly in and lift both heels. Hold for 2 seconds and do as much as 15 times.
Hill Squat- Take a squatting position, heel toe, and the arms straight forward. Keep the body upright position and the abdomen drawn into.- Then stand with the heel of the hand position and the same. Perform reps as much as 15-20 times.
Attended the Step-Up- Position stand and raise one leg above the stairs.- Raise your entire body upward, lifting the heel (toe). Do as much as 12-15 times on each leg.
Attention:- Before doing this exercise, try to warm up in advance at least 10 minutes.- For maximum results, do this exercise twice a week.
Esther Sondang, (Vivanews/kosmo)
Who is not tempted to see Jennifer Lopez's butt is tight or the calf slim Victoria Beckham's style? You can also memiliknya, you know. Gurumilang, Senior Fitness Instructor of Fitness First Platinum Pacific Place describes the techniques that set the appropriate level of difficulty (from young to most difficult). Perform the routine, so that targets are met and the inherent perfect gown on your wedding day.
Tighten buttocks muscles
Squat (buttocks muscle bottom)- Open the feet shoulder width apart. Lift and cross your arms over your shoulders and try to stay abreast. Puffed chest and pull your buttocks to the back.- Lower the waist down (like a sitting position). Hold for 10-15 seconds and do as much as 10-12 times.
Bridge (butt muscles the middle)- Take the supine sleeping position. Squeeze your hands beside your thighs. Widen your shoulders and lift your legs at the knees.- Lift the buttocks up to the position of the chest, abdomen, and knee tilt parallel.- Relax your neck and lift the left leg over your right thigh is parallel to. Hold for 15 seconds, lower and do on foot. Repeat this move on each foot as much as 12-15 times.Parachuter (upper buttock muscle)- Take telengkup sleeping position with the chin touching the mat. Raise your hand to your chest and back.- Then lift both legs up to the maximum extent possible. Hold for 15 seconds and lalukan reps as much as 12-15 times.
Tighten the calf muscles
Calf Raises- Perform this movement on the stairs.- The starting position, raise your body on the stairs with the position of the body weight-bearing fingertips. Go approximately one foot fist hand. Cross your hands on the shoulders upwards. Create a comfortable position.- Pull the belly in and lift both heels. Hold for 2 seconds and do as much as 15 times.
Hill Squat- Take a squatting position, heel toe, and the arms straight forward. Keep the body upright position and the abdomen drawn into.- Then stand with the heel of the hand position and the same. Perform reps as much as 15-20 times.
Attended the Step-Up- Position stand and raise one leg above the stairs.- Raise your entire body upward, lifting the heel (toe). Do as much as 12-15 times on each leg.
Attention:- Before doing this exercise, try to warm up in advance at least 10 minutes.- For maximum results, do this exercise twice a week.
Esther Sondang, (Vivanews/kosmo)
Maszanet.blogspot.com
No comments:
Post a Comment