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How to remove fat from the buttocks and thighs of a woman – training with video

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How to remove fat from the hips and buttocks. Short home workout

For these exercises you do not need equipment – just a little free time.

How to effectively get rid of fat on the buttocks and legs?

We deal with the master of sports in fitness and bodybuilding.

Slender pumped up legs are the dream of many, especially in the season of shorts and skirts. Achieving the perfect figure is not easy, but still possible if you make an effort.

The complex is suitable for both drying and pumping the buttocks and thighs. The result depends on the nutrition, so choose it according to your goal.

This is an interval complex, but the time of work and rest will vary depending on the complexity of the exercises performed. The higher the difficulty, the longer the rest.

Squats

  • Stand up, feet shoulder width apart.
  • Do a squat while inhaling.
  • Stand up on an exhale.
  • Keep the natural curves of the spine, do not arch your lower back too much.

Photo: www.istockphoto.com

Do the exercise for 40 seconds and then rest for 20 seconds.

Squats with a point, or a spring

  • Stand up, feet shoulder width apart.
  • While inhaling, do a squat, fix the position, and then sit down a little lower.
  • Stand up on an exhale.

Do the exercise for 35 seconds and then rest for 25 seconds.

Explosive squats

  • Stand up, feet shoulder width apart.
  • Do a squat while inhaling.
  • As you exhale, jump up with an effort.

Photo: www.istockphoto.com

Do the exercise for 30 seconds and then rest for 30 seconds.

high chair

  • Stand up, feet shoulder width apart.
  • Perform a squat, fix in this position.
  • Remember to breathe.

Do the exercise for 20 seconds and then rest for 40 seconds.

Take one more set – repeat all types of squats and move on to the second part of the workout.

Lunges

  • Put your right foot back, not far – about one step.
  • Make sure that there is no distortion of the pelvis.
  • On an inhale, lower yourself down.
  • As you exhale, stand up, lean forward a little.

Photo: www.istockphoto.com

Do the exercise for 40 seconds and then rest for 20 seconds.

Lunge with a swing

  • Step your right leg back.
  • On an inhale, lower your pelvis down.
  • Stand up and pull your bent right leg to your chest.
  • The arms move asymmetrically with the legs.

Do the exercise for 35 seconds and then rest for 25 seconds.

Jump lunge

  • Step your right leg back.
  • On an inhale, lower your pelvis down.
  • Stand up and pull your bent right leg to your chest as you exhale.
  • Jump at the top.
  • The arms move asymmetrically with the legs.

Photo: www.istockphoto.com

Do the exercise for 30 seconds and then rest for 30 seconds.

Lunge in static

  • Step your right leg back.
  • Get down and fix the position.
  • Don’t forget about breathing.

Do the exercise for 20 seconds and then rest for 40 seconds.

Take another approach – repeat all types of lunges, do not forget to change your leg.

If the workout seemed too easy for you, you can complete one more circle, but no more – you do not need to overload your legs.

You can see how to do the exercises correctly in the video on the “Championship”.

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