22 secrets to make your buttocks Attractive
The complete set of exercises for your buttocks to help maintain their shape and attractive design in a long time, your attention is provided.
1. Get up with the feet together, hands on his belt. We can not send the attacks in depth on each foot, then jump three times per swing. Foden, who was left behind, should be a full foot, rather than a sock. Increase the intensity of the attacks gradually from seven to ten) of twelve (each foot.
2. Lie on your stomach, withto forward, hands outstretched. Raise the hands and body, with a "bow" represented. Then lower the hands on the floor and lift your feet to the back up. This exercise 6 to 10 times available.
3. Stand straight, feet together, take small dumbbells. Take off again right away, while his hands raised upward, and the cave to return to the starting position. Now again take the left foot. Exercise 8-12 times viewed.
4. Put your left foot on a chair and make low handlebars and his hands on a suitcase.Bend forward and touch the floor with dumbbells. 10-12 times for each foot.
5. Feet together, hands holding dumbbells on a tape. Bend your back foot without bending, 12-15 times.
6. Go on foot with a rope to jump on two legs. Holding your breath while breathing through the nose. Change 2 to 5 minutes, increased training time gradually.
7. Sit on one, with hands outstretched on a body. Keep your feet at 45 degrees to simulate driving on a bicycle. Shins of a tie, the maximumAmplitude of movement. Repeat 5 to 10 times available.
8. Laying on his stomach, hands tied behind their backs of the fingers in a lock. Without lifting your knees bent, feet and hands, so that a body has taken the shape of a boat, take such a position 10 to 30 seconds.
9. Knees, hands stretched forward at shoulder level. Sit on the heels of the left, with his hands on the right (exhale), past returns to its original position (breathing). So you can sit down on the right side, handson the left side, take a position. Making the 6 to 10 times on each side.
10. Seats on the floor, lift your feet with knees slightly bent to extend upward, hands up. With only the gluten, turn right on its axis to the left, then. Hold your breath, too. Think twice 2-8 times.
11. Sit on one, lift straight legs to 90 degrees. He slumped to the ground, with a strain and a left, take a right angle. In order to stretch withoutSeparation and without twisting them down on the right side of a suitcase. Use 3 to 8 times viewed.
12. Set on a table in a stomach, so it would be standing by coxofemoral, do not touch the table. Companies make a lobby for a side table with his hands, a touch and lift your feet. Try to keep that position for 10 seconds and then lower. Exercise 3-6 times. Lift feet up, caving in life well.
13. Sit to ground, in the solesdrag it to close and tighten your feet with your hands. Brakes directly from a pump on the buttocks for a second – from 40 to 100 times more available. Do not forget your back, hold your breath too.
14. Place on all fours, keep your back straight. What rising again as high as possible. Not lower the foot to the ground, and almost stopped on the surface, and lifting a straight line again. Up to 10-20 moves with both feet.
15. Make a starting position of the firstexercise. Do the same foot moves back up, go straight on one knee bent at right angles well. 10-20 lifting each foot up, then go to another part of the exercise: bend your right foot in an elevator on the right knee up, left – left side, up to 10-25 times recovered .
16. Place all four is again a straight line. Drag leaned forward on foot to throw a coffin, then came back with force, straighten completely. Lead to 25-30 movements for each foot.
17.Seats on the floor under your feet longer, is back in a straight line. Next to the ground so that the movement only through the bales. You have reached "," end of space, and without development ", go back, but the buttock itself. Do the same motion 5-7 times.
18. Foot wide shoulders, socks off. Getting up on his toes, then slowly squat differs knee as possible. Then he sat up, stand up on tiptoes, then falls on his heels and fight: 7-15Times.
19. Increase, feet together. Continue with step right foot to move the hands to the sides at shoulder height. Lift your left foot up as high as possible, the upper body. Being in a position for 1 minute. Repeat 5 to 8 times on each foot.
20. The left hand on the ground, the trunk is not bent, feet are straight lines, buttocks clenched. Cross your feet in a circle in the hands of a pin. 5-8 circles on each side.
21. Bend forward and touchGround with his hands, falling on a palm tree. Approve by the end of space and back like a tiger, 10 times without interruption of the movement.
22. Separate place directly heels, stockings, connect your finger tips. Go to the top to heel heavily to the ground and separate the socks. Country together in a full foot (heels, stockings sold separately), right again. The hands are in front of you constantly, ending his fingertips. 20-100 Mares. Remember, a good attitude.
Related posts: