The dream characters are not a gift from God, they need to be unlocked. ! If you start these exercises today, the results will be visible by the swim season. Of course, do not forget about a balanced, healthy diet, it points out.
Pelvic strokes are among the best exercises to strengthen the sciatic muscles.
How to do it? Sit in front of the bench and place the dumbbell on your hips. Lean your upper back on the bench and bend your knees. Leave the heels on the ground and lift the pelvis until the body forms a straight line from shoulders to knees. Then pull the sciatic muscles and then slowly lower the pan back.
Repetition: 3-4 series after 12-15 reps.
Squats on one leg help to improve balance and at the same time intensively engage the butt.
How to do it? Stand back to the bench or step and unload one leg back on the bench. Leave the other leg in front of you with a slightly bent knee. Start down so that the front knee forms a 90-degree angle. Then print back to the starting position.
Repetition: 3 series after 10-12 reps on each leg.
Do not miss Bulgarian squats!
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This insulating exercise helps to strengthen and shape the top of the buttocks.
How to do it? Lean on the bench, fix one leg and make the other a arc movement as if you want to push something with your foot. Concentrate on making the movement coming out of the butt, not from the cross area.
Repetition: 3-4 series after 12-15 reps on each leg.
Classic squat is one of the most effective exercises to strengthen the lower body.
How to do it? Stand on the width of the hips, dial the feet slightly outwards. Start down, as if you want to sit on a chair while be careful not to exceed your knees. When returning to the starting position, pull the sciatic muscles. Use dumbbells to make the exercise more effective.
Repetition: 3-4 series after 12-15 reps.
