This training program every time you do the 3 groups and each group of 10 (5-10 pound dumbbell), training twice a week.
1. the side-leg (reduce thighs in dewlap)
Upright, legs apart, hold the dumbbell in shoulder, squat body and slowly to the right leg, just above the right knee on the great toe (do not exceed the toe), control live 2 seconds, to maintain the integrity and move on in the body, body weight in heels, slowly restored to the Middle, move the body to repeat in the opposite direction.
2. squat jump (overall thin legs)
Feet apart, wide at shoulders standing places in holding the dumbbell, body weight to heel.
Continue to squat body upward jumps after, will hold a dumbbell arms lifted to the head, when the jumps, locking the elbow, shoufu.3. in bow step squat (lateral thigh)
Handheld dumbbell in your side, right leg forward and across a big step into a 90-degree angle, right knee bent, until you touch the ground, hip squat, and slowly restored.
4. hold a dumbbell in flexion
Walk tall, upright legs close together, armed with dumbbell stand is placed in front of the legs.
Slowly forward cowered until upper body and the ground, keeping your back straight and parallel, focus on Innertube, slowly restored.5. windmills-leg
A. vertical, arms over head, gently turn to the left of the left foot to right foot forward, to lift the Innertube and keep the right leg and back straight.
B. left knee to 90 degrees, both arms move to the left side, right foot do not leave the ground, standing for the restore.
6. back side lift leg
To the left lying, left hand supporting the head, left knee into shoufu, 90-degree angle, right in front of the body to maintain a balance, stretching out to the front right leg and hip, lift legs than the hips, keeping the 2 seconds, slowly lower the 10 cm.
(The right to practice editing: longwin)
Click on browse more highlights
No comments:
Post a Comment