Sun. Apr 11th, 2021

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7 exercises that will help you to get a “clearance” between the thighs

2 min read

We found a way to do these exercises and soon you’ll be able to brag to the girlfriends perfect feet with the coveted “light”.

Anastasia Yurkova
Fitness Manager clubs X-Fit Monarch, and X-Fit fleet, a personal trainer guiding the group programs of the Federal network of fitness clubs X-Fit

Jumping in a wide half squat

Starting position: stand up straight, feet together, hands on belt. One easy low jump move to the position wide squat — spread your feet and lift your pelvis. Feet should be turned outwards at a 45 degree angle, knees deployed in the same direction. The pelvis is lowered, but the back straight. Go back to the original position via jumping. Squat with arms stretch forward and put your palms. Tempo run of 20-30 repetitions.

Lateral lunge

Starting position: stand up straight, feet together, hands on hips. Right foot put on a sock and put body weight on left, hold out your hands in front of him. Widely step the right leg to the side and do a side lunge. In one motion talknig from a lunge with your right foot and return weight to the left. Repeat the exercise 15-20 times on each leg.

Side lunge and bring the hips

Starting position: right leg put aside, and left lay on the exercise ball. Do a lunge, left on the right foot and hold balance. Then go up to original position and tighten the ball to himself, directing the knee toward the chest. Pushing the ball in the starting position, do a lunge. Repeat the exercise 15-20 times on each leg.

Throw the ball

Starting position: lie on your back, hands outstretched in front of him. Bring a ball straight legs between the feet. Spreading legs, catch the ball with his hands. Then do throw the ball and catch it. Repeat the exercise 20 to 30 times at a good pace.

Bringing the hips

Starting position: lie on your left side. Put your right foot on the ball, the left — front of the ball. Smoothly lift and lower your left leg, aiming the heel up. Repeat the exercise 15 times on each leg.

Leg lifts

Starting position: lie down on your side. Raise first one leg, then the other. Do the same in the opposite direction: put first one leg, then the other. Repeat the exercise 15 times on each side.

Pulling up of the hips

Starting position: lie down on your side. Lift both legs up and push with my heels on each other. Keeping your heels together, spread your knees and pull your thigh to your chest. Try to work only the legs to the body remained motionless. Repeat the exercise 10-15 times on each side.

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