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TV presenter Katya Zhuzha showed six exercises that will help you pump muscles and achieve an ideal body by the summer.
Steel abs and pumped up elastic buttocks are the dream of every girl. The famous TV presenter Katya Zhuzha and Anton Shapochka, an expert of the federal network of fitness clubs X-Fit, have created an express workout that will allow you to get perfect body relief in just 5 minutes a day.
– I advise you to do these exercises every day, as only then will you be able to see the results of your training. Do not forget that everything must be approached in a comprehensive manner, so try to eat right, and then you can achieve your ideal shape much faster.
– I have advice for you: do not be afraid that you will not be able to do something, forget about everything and give yourself completely to training. The result will not be long in coming!
Exercise for the buttocks and back of the thigh
Sit on your back and bend your knees at an angle of about 90 degrees, try not to bend in the lumbar spine. Tighten your buttocks and lift your pelvis up for 2-3 seconds. In this case, the knee, pelvis and shoulder should form one line. Fix the position for a few seconds and lower the pelvis down for 3-4 seconds, continuing to strain the buttocks. Repeat 10-15 times and change sides.
Trainer bonus: use a rubber shock absorber, it can make the exercise much more effective.
– Good exercise to start your workout. If you have not been involved in sports for a long time, most likely it will not be easy to do everything as technically as the coach requires, but I would advise you to follow all the recommendations, because this is the only way to achieve results.
Exercise for the buttocks and all abdominal muscles
Lie on your side with your lower knee bent 90 degrees. The leg that remains on top should be straight. Tighten your buttocks and lift your pelvis up for 2-3 seconds, pushing off with your knee below your lying leg. Fix in this position for a few seconds and lower the pelvis down for 3-4 seconds (while continuing to strain the buttocks). Repeat 10-15 times.
Trainer bonus: use the rubber shock absorber again, it can make the exercise much more effective.
– Exercises where you need to keep balance are not as simple as they seem at first glance. But what can’t you do for the sake of a beautiful and toned body: watch your feelings and look for the most comfortable point when doing the exercise.
Exercise for the buttocks and all abdominal muscles, as well as the muscles of the shoulders and arms
Pay attention to the lumbar region again and do not bend: imagine that there is a cup of hot coffee on your back. Also, a common mistake when performing this exercise is the head thrown back, it is necessary to stretch out in one string. Lying with an emphasis on the knee and palm of the opposite side, extend in one line through the heel and fingers. We tighten the buttocks. We stretch with the heel to the wall, and with the hand to the opposite side (with the leg and hand, stretch in opposite directions, forming part of the letter X). With the hand and knee (which are on the floor) we try to put the mat together. We fix the position for 30-45 seconds, repeat on the other side.
– I am a frequent visitor to the gym, but despite this, the set of exercises is not easy for me. But I even like it! It’s a real thrill when the body tenses, and the next morning you wake up with muscle pain. This means that you did everything for a reason!
Exercise for the buttocks
Starting position: standing on one leg, keep balance, press from the thumb, the base of the little finger and the center of the heel to the floor. We fix the position for 30-45 seconds. We repeat from the other side.
– Again you need to focus and maintain balance, which is especially difficult in the middle of a workout. In moments like this, I try not to think about anything other than this exercise. An excellent method to clear your head of extraneous thoughts.
Exercise for the buttocks
Often, practitioners greatly overload the standing leg in front, and the hip in front does a lot of work. Starting position: we stand in a split (feet shoulder-width apart), reach with our hand in a diagonal, or you can put a chair in front of you and reach for it.
The pelvis should move in the opposite direction, press from the thumb, the base of the little finger and the center of the heel to the floor.
Do 15-20 times.
We repeat from the other side.
Believe it or not, lunges are my least favorite exercise. Here they are not given to me and that’s it! But you can’t do anything: Anton demands correct execution, and I try with the last bit of strength to do everything as needed.
Exercise for the buttocks
Starting position: stand in balance on the leg. The abdomen is slightly tense. Go to the position of a linear lunge (that is, touch the floor with your hands, keeping the angle in the knee in front of the standing leg of 90 degrees, and the standing leg behind remains straight, we kind of lie down with our stomach on the thigh). We tighten the buttocks and with a powerful movement we return back to the stand on the leg. Pause 1-2 seconds, press from the thumb, the base of the little finger and the center of the heel to the floor.
Do 12-15 times.
We repeat from the other side.
– So it came to the final exercise of our intense training. The muscles are burning, and I can feel how they started to tone up!