2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
Alternatively, you can use water or sand bottles to weigh down.
The complex consists of four exercises for effective pumping of the hips and buttocks. Due to one-way movements, training also loads the core muscles well and improves the sense of balance.
If you are a beginner, choose light dumbbells weighing 3-5 kg, if you have been practicing for a long time - weighing more than 5 kg.
The workout consists of the following elements:
- Bulgarian split - squat with dumbbells in hand - 15 times on each leg.
- One-leg dumbbell raises - 15 reps per leg.
- Reverse lunges with a dumbbell press up - 10 times on one side.
- Double squat (whole and half) with dumbbells on the shoulders - 10 reps.
Do the exercises one after the other, and after completing the last, start over. Rest as much as necessary between individual points and circles. Do three to five circles.
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