Friday, March 29, 2024
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Super styling of legs and swag


Ready to build strength and shape your legs and swag? Then you will like this workout!

We will use some aerobic exercises to increase calories to burn body fat (low-impact versions are also shown!) and strength-building exercises that help regulate and shape lean muscle.

This exercise will really challenge your muscles, and its movements are designed to perform a complete and balanced exercise for each area of ​​your lower body.

The muscles of the lower body, especially the gluteus maximus, play an important role in the following aspects Stabilize the pelvis, keep the hips moving and the knees aligned.

I hope you really pay attention to your form and alignment when we conduct this training.For more attention and detailed understanding of these types of actions, please refer to my Free functional fitness basic seminar, You can join me in a 15-minute course focusing on functional sports and You can use different variants and modifications.

Remember, when it comes to your goals, this is not a race to achieve them. It’s about maintaining consistency and developing healthy, sustainable practices that will serve you in the long run!

Are you ready to start? Press the play button, let’s go!



Like to train your abs and buttocks through a well-designed plan to get the best results? Accept the 30-day challenge in your life in rock and roll And format an exercise like this into a plan to follow!

Legs and booty super sculpted circuit

Click to expand and view all exercise instructions

Equipment: heavy objects (water bottles, dumbbells, household items), elevated surfaces

Form: Perform each action according to the stipulated time and repeat, repeat 3 rounds

Super Group 1

Action 1: Squat reverse lunge (1:00)

  • Begin to stand, tighten the core, straighten your chest, and hold the weight with your hands at chest level.
  • Keep your chest high, return your weight to your heels, squat straight, and bounce your hips back slightly. Make sure your knees are not bent and your chest is upright.
  • Drive with your heels and exert force through the back chain to restore standing.
  • Next, put your right foot back behind you and begin to bend your back knee until it almost touches the ground at a 90-degree angle (make sure the knee does not stick out of the toes and maintain a straight chest).
  • Stand with the force of the front heel and move the back foot to the starting position to perform a squat.
  • Back to the standing position, repeat the reverse lunges with your left leg, and then repeat the sequence of squat, lunge, squat, and lunge.
  • MOD: Grab a chair or wall to help stabilize.

Action 2: Pull the hamstring muscles (8-12)

  • Start sitting on the floor with your legs straight in front of you, your torso up, your arms back, your chest open, and your hands on the floor with your fingers facing forward.
  • Press your heels into the mat and lift your hips upwards, squeeze your booty and top, and finally end in the reverse tabletop position with your knees bent.
    Slowly lower yourself and repeat.
  • MOD: Lie flat on the ground with your knees bent and make a hip bridge.
  • Optional: Place heavy objects on the hips to increase resistance.

Step 3: Jump and switch lunges (0:30)

  • Starting from the forward lunge position, bend your knees, straighten your chest, and tighten your core.
    Place your weight on your front foot, follow your toes with your knees, jump up and swap your front and back legs, and gently return to the resting position.
  • MOD: Perform alternate reverse lunges to create this low impact or grab a wall or chair back to help balance.

Super Group 2

Action 1: Squat with one leg to the box (8-12 on each side)

  • Stand in front of an elevated surface, with your feet separated by approximately the distance from your hips, and your core tightened.
  • Lift your left leg off the ground, and start a one-leg squat with your buttocks back behind you. At the same time, pull your belly button inwards and upwards to engage your core. Keep your weight back to your heels and keep your knees and toes in line.
  • Squat on your box or chair until you are in a sitting position.
  • Use the left heel and back chain to restore standing, squeeze the buttocks at the top. Repeat all delegates on one side, then switch,
  • MOD: You can modify this movement by increasing the height of the raised surface, or lower with one leg and stand up with two legs.

Action 2: Hip thruster (8-12)

“#RAB’s 8th day is also my fourth 30-day challenge since May. The weight scale actually shows that I am heavier 😂 But I am very happy that coach Betty Rocker reminded us to take photos of progress. Even the posture has changed! And my lower back curve is less. (Each photo is one month apart. The right is from this morning). “-Sophia, Rock Your Life Member

  • Place your back on a raised surface (sofa or chair). The edge of the surface should be at the bottom of the scapula. Bend your knees to make them 90 degrees.
  • Use your heels to lift your hips to the ceiling, squeeze your hips and keep your core tight.
  • Place your hips back on the floor in a controlled manner and repeat.
  • MOD: Perform this operation on the ground instead of on an elevated surface.

Action 3: Jump and squat (0:45)

  • Start in a squat position, keep your feet apart and keep a distance from your buttocks, tighten your core, keep your chest tall, and keep your weight on your heels.
  • When squatting, push your hips back, keep your chest straight, heels with your weight behind, and your knees following your toes.
  • Pass through your heels and back chains forcefully, jump up explosively, lightly land on the soles of your feet, return to standing and repeat.
  • MOD: By removing the jump or squatting on the chair, the impact of this action is smaller.

Great job, rock star! If you are doing today’s exercise, please contact me and share with friends who exercise at home today!


Want to know what to do next?

I have your plan! Actually I have a lot 30 day challenge You can take one every month of the year, but you still can’t do all of them!You can find All my amazing 30-day home exercise challenges in Rock your life – Plus the coaches of the Betty Rocker team and I teach 5 new classes a week, in case you want to work out with us outside of your plan.

You will get our support every day Rock your life community, And you can make new friends as you get Stronger, healthier, healthier, and more confident than ever before.

Everything is waiting for you inside Rock your life – Take this special 30-day trial and join us! We look forward to your presence and support!

Try the 30-day trial version!

 

Post Super styling of legs and swag First appeared in Betty Rocker.



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