We swing the ass in nature with a trainer

Today, not many can boast of a nearby equipped sports ground. However, this is not a reason to deprive yourself of another portion of fitness! For many of the exercises that Lusine Mkhitaryan, trainer of the Space Woman fitness program will tell you about, an ordinary park, alley, forest, lawn or beach is perfect …

A simple set of exercises in nature will help you keep your legs and buttocks in perfect shape.

Lusine’s assistant will be played by her ward, Kristina Zhelezova. Together they will demonstrate what a competent workout should be, after which jeans fit perfectly and men fold their necks when you walk by!

As a warm-up, you can arrange a jog – advises Lusine. For example, along the alley, which will serve as the best alternative to the treadmill in the gym. Run for 5-6 minutes, keeping an average speed. If you want to complicate your task, small accelerations will “come to the rescue”, after which you should also return to the original speed. When doing cardio, feel like you are exercising in a natural environment, at one with nature.

After running, start stretching exercises. Stretch the hamstrings, quadriceps, and back as needed.

The most intense loads should fall on the second half of the workout, when the muscles are sufficiently flexed and warmed up!

Details on page 2

We load the gluteus maximus muscle, as well as the front and back of the thigh, lumbar, trapezius, interscapular muscles of the back.

Starting position: wide stance, hands on hips.

Start squatting in two counts while raising your arms in front of you. Squat until your thighs are parallel to the floor, then return to the starting position. Make sure that while performing the movements, the back and abdomen are in tension, and on the rise, the center of gravity is evenly distributed over the entire foot.

The number of repetitions is 3 sets of 20 times. Between the approaches there is a small pause at the bottom of the hold, the duration of which is 10-15 seconds.

During the load, the following muscle groups are worked out: gluteal (large and quadriceps) and femoral (back and middle).

It is recommended to perform not ordinary lunges, but lunges with the support of the rear leg on some kind of elevation (for example, on a bench / bench, etc.). This increases the angle of stretching of the buttocks (i.e., the buttocks will contract much more efficiently).

Starting position: put one leg with a wide step forward, and bend the other at the knee and take it back, placing it on a hill, hands on the hips.

In the upward position, lift the hip of the hind leg up, trying to contract the gluteus muscle of the supporting leg as much as possible. Begin doing lunges with your pelvis as wide as possible and creating an angle between your knee and hip. Then return to the starting position and do the same with the other leg.

The number of repetitions is 3 sets of 20 times for each leg.

It is an excellent isolated exercise for pumping the gluteus medius and minimus muscles.

Starting position: narrow leg stance, hands on hips.

Take your straight leg as far as possible to the side and fix the position for a few seconds. Then return to the starting position. After completing the required number of leads, change your leg. Keep your back straight throughout the approach. Try to perform the exercise as efficiently as possible, not using inertia, but trying to abduct the leg due to the isolated effort of the gluteal muscles. You should also not allow the rotation of the leg in the hip joint outward, as well as rotations of the pelvis.

The number of repetitions is 3 sets of 20 times for each leg.

An effective straight-leg exercise develops the sciatic-popliteal muscles and gluteus maximus. With the leg bent at the knee, only the gluteus maximus muscle is developed.

Starting position: stand on one knee, support on straight arms, your back is straight, your working leg is straightened back, the knee is looking down, the toe is facing you.

Raise your hip straight or bent at a 90 ° angle to parallel with the floor. Do not try to lift your leg higher due to the arch in the lower back – the back is fixed. Lower your leg to the starting position and repeat the movement on the other leg.

The number of repetitions is 3 sets of 20 times for each leg.

In this exercise, the gluteus medius and gluteus maximus muscles, abdominal muscles, and thighs are actively working.

Starting position: lie on your back, bend your legs at the knees, feet on the floor, place your hands along the body.

Resting your feet firmly on the floor, lift your hips by bringing the buttocks together and pushing the pelvic joint. Raise your torso so that the line from your shoulders to your knees forms a straight section. This point will be the maximum. In it, it is worth holding the position of the body for a few seconds and carrying out a peak contraction, squeezing the buttocks even more. After that, return from the maximum point to the starting position.

The number of repetitions is 3 sets of 20 times.

This exercise is your best friend for a strong glute, hamstrings, and core.

Starting position: lie on your back, bend one leg at the knee, feet on the floor, straighten the other leg and hold it in weight, place your hands along the body.

Resting tightly with your foot on the floor, raise your hips, straining the gluteal muscles of the supporting leg. Fix the position of the pelvis at the top point and return to the starting position. Repeat the same on the other leg. A very important point is that when you rise on your supporting leg, then lean on your heel. You can even slightly lift the sock for control.

The number of repetitions is 3 sets of 20 times for each leg.