Many people may ignore the exercise of the lower body. Although the effect may not be seen in the short term, it is very important. Because strength training of the lower body can not only stimulate male hormones and improve the muscle-building effect, but also improve sexual life ability. For women, butt shaping exercises are very tempting. Below we will explain these exercises that do not take up space or take up too much time.
The first action: squat
With your feet approximately shoulder-width apart, raise your head and chest, and place your elbows to the outside. Perform a deep squat. Sit down with your buttocks back, parallel to the ground (as if you are sitting on a chair). Keep your back naturally straight, and your knees must not Go over the toes, bear the weight of the whole body evenly on the heels and soles of the feet, and return to the ready position.
Number of exercises: 20 times
Training areas: gluteus maximus, quadriceps (outer thigh)
Second action: Lunge
Keep your body in a standing position, step forward with your right foot, and follow with your left foot behind, squatting down like a lunge. Be careful to keep your back naturally straight, and your knees must not exceed your toes. There are two 90-degree angles between the thighs and calves of the front and rear feet. Finally, use the power of the front feet to return the body to a standing position.
Number of exercises: 20 times
Training parts: gluteus maximus, leg muscles
The third action: support and raise the legs
I believe this action is familiar to Daxin. It is a general body support, plus a leg lift with one leg. Support your upper body with your elbows, which are perpendicular to your shoulders. Tighten your abdominal core and support your body with your abdominal muscles as the center to keep your body stable and maintain normal breathing. When raising one leg, it is best to maintain it for 1-2 minutes. , the longer the time, the higher the intensity.
Number of exercises: 20 times
Training parts: gluteus maximus, hamstrings
The fourth action: donkey style back kick
Place your hands on the floor, shoulder-width apart, and kneel on the ground, like a donkey standing on the ground. Raise one foot and kick it back as high as possible to keep the thigh and calf at a 90-degree angle. Switch feet. Back kick, one count back and forth. Remember, when kicking your legs back, don't arch your back, keep it straight.
Number of exercises: 40 times
Training parts: gluteus maximus, hamstrings
The fifth action: climber
This action can train almost all the muscles of the whole body and is a great healthy and body-shaping training. Simulate the movement of climbing a mountain, keep your hands close to the ground, use the strength of your core muscles to move your feet forward in turn, tighten your abdomen, and the lower the ups and downs of your back, the better.
Number of exercises: 20 times
Training parts: abdominal muscles, gluteal muscles, leg muscles
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