Прокачка ягодиц важна не только для внешнего вида, но и для здоровья. Слабые ягодичные мышцы нарушают баланс тела и могут вызвать целый список проблем с суставами и позвоночником.
Если ваши ягодицы целый день прижаты к стулу, особенно важно время от времени нагружать их. Поддержите силу мышц с помощью небольшой тренировки от гимнастки и учителя по йоге Шоны Вертью (Shona Vertue).
View this post on InstagramBodyweight Glute Routine | Save to Rave (hit the bookmark so you can do this later, now might not be the most appropriate time) 1. Rear Foot Elevated Split Squat 2. Single Leg Glute Bridge 3. Side Lying Hip Raise 4. Quadruped Hip Extension Repeat Each exercise, each leg for 30 reps x 5 sets. This one was on my youtube channel as a live workout. I’m going to film it today as a real time session so y’all can repeat it as many times as you want (or possible can). A NOTE ON MY YOUTUBE LIVES: 1. They now clash with my uni online tutorial times, so I have to shift them around again. Tuesdays will go ahead. Mondays session will be replaced with a new workout that I will film and edit for y’all today (all in real time). 2. I’ll share a new timetable shortly and put it in my highlights so it’s easier to check that scrolling through for a post. 3. U.S. sessions will remain as is: Monday 7pm GMT-4. 4. No I will not be saving them for longer than 24 hours. The reason for this is that the whole point of a live is that we do it together, if you can’t make it, you’re better off working out to one of the other videos in which I spend less time interacting with people doing the workout. I promise that I will be getting more videos on there, especially the more niche/focused workouts like the Gymnastics Drills session and any workshop style sessions on handstands/splits/pre and post natal etc. 5. Thanks so much to those of you that join in, your comments and interactions and questions make it so enjoyable for me and I appreciate you so much.
Комплекс состоит из четырёх эффективных упражнений на прокачку ягодиц:
- приседания на одной ноге;
- ягодичный мостик на одной ноге;
- разведение бёдер, лёжа на боку;
- разгибание бедра на четвереньках.
Сделайте 5 подходов по 30 повторений на каждую ногу. Если мышцы пока не готовы к такой нагрузке, снизьте количество повторений до 15–20 раз.
И обязательно пишите в комментариях, понравился ли вам этот комплекс.
