Who is not tempted to see Jennifer Lopez 'tight buttocks and calves slim Victoria Beckham ? You can have it.
Tighten buttocks and calves with exercise, exercise, wear a wedding dress is fixed in ideal growing conditions. Perform the routine, so that targets are met and you appear more confident.
Tighten buttocks muscles
Squat (butt muscles of the lower)
- Open the feet shoulder width apart. Lift and fold their arms over their shoulders and try to keep up to date. Puffed chest and tighten your butt back.
- Lower the waist down (like a sitting position). Hold for 10-15 seconds and do as much as 10 to 12 times.
Bridge (the center of the gluteal muscles)
- Take the supine position. Press your hands beside your thighs. Expand your shoulders and lift your legs at the knees.
- Lift the buttocks up to the position of the chest, abdomen, knees bent and parallel.
- Relax your neck and lift your left leg over your right thigh is parallel with. Hold for 15 seconds, low lying and walking. Repeat this step on their feet as much as 12 to 15 times.
Parachuter (upper buttocks)
- Take a sleeping position with the chin touches the mat telengkup. Raise your hand on the chest and back.
- Raise both legs, then up to the maximum extent. Hold for 15 seconds and no less than 12-15 times lalukan repetitions.
Pull the calf muscles
Calf Raises
- Do this in steps.
- The starting position, raise your body on the steps with the positions of body weight-bearing fingertips. Go about a foot mittens. Cross your hands on the shoulders upwards. Create a comfortable position.
- Pull in your stomach and lift your heels. Hold for 2 seconds and do as much as 15 times.
Hill Squat
- Take a squat, heel toe, and the arms straight forward. Keep the body upright and is pulled into the stomach.
- Then stand with your hand and the same position. Do the repetitions as much as 15-20 times.
Popular Step-Up
- Position the stand and lift one leg over the stairs.
- Lift the whole body, lifting the heel (toe). Have as much as 12 to 15 times on each leg.
Please note:
- Before this exercise, try to warm up in advance at least 10 minutes.
- For maximum results, this exercise twice a week.
Tighten buttocks and calves with exercise, exercise, wear a wedding dress is fixed in ideal growing conditions. Perform the routine, so that targets are met and you appear more confident.
Tighten buttocks muscles
Squat (butt muscles of the lower)
- Open the feet shoulder width apart. Lift and fold their arms over their shoulders and try to keep up to date. Puffed chest and tighten your butt back.
- Lower the waist down (like a sitting position). Hold for 10-15 seconds and do as much as 10 to 12 times.
Bridge (the center of the gluteal muscles)
- Take the supine position. Press your hands beside your thighs. Expand your shoulders and lift your legs at the knees.
- Lift the buttocks up to the position of the chest, abdomen, knees bent and parallel.
- Relax your neck and lift your left leg over your right thigh is parallel with. Hold for 15 seconds, low lying and walking. Repeat this step on their feet as much as 12 to 15 times.
Parachuter (upper buttocks)
- Take a sleeping position with the chin touches the mat telengkup. Raise your hand on the chest and back.
- Raise both legs, then up to the maximum extent. Hold for 15 seconds and no less than 12-15 times lalukan repetitions.
Pull the calf muscles
Calf Raises
- Do this in steps.
- The starting position, raise your body on the steps with the positions of body weight-bearing fingertips. Go about a foot mittens. Cross your hands on the shoulders upwards. Create a comfortable position.
- Pull in your stomach and lift your heels. Hold for 2 seconds and do as much as 15 times.
Hill Squat
- Take a squat, heel toe, and the arms straight forward. Keep the body upright and is pulled into the stomach.
- Then stand with your hand and the same position. Do the repetitions as much as 15-20 times.
Popular Step-Up
- Position the stand and lift one leg over the stairs.
- Lift the whole body, lifting the heel (toe). Have as much as 12 to 15 times on each leg.
Please note:
- Before this exercise, try to warm up in advance at least 10 minutes.
- For maximum results, this exercise twice a week.
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