We don't really feel like spending hours in the gym, shaping our buttocks a little bit. A two-, three-hour workout is really not necessary, so we'll keep it at an hour. I promise you, this is a real killer. This workout is fully focused on your legs and buttocks. It takes a gym and a good dose of motivation. So pull out those sports clothes and prepare for a tough workout! Get better results with this Gym Booty workouts for maximum results. Barbell squats 4 x 8Not too many repetitions, but with extra weight. Don't make it too easy for yourself. Do 8 repetitions go pretty well for you? Then it can be heavier! When you feel your legs burn, you know you're doing a good job. Pay close attention to your posture: stand up straight, place your feet at shoulder width and make sure that your knees do not get past your toes when you drop. Front squats 3 x 12Front squats are heavy, very heavy. So don't take too much weight right away, but try it first with an empty bar. You rest the bar on the front of your shoulders and support it with your arms. When postureing, pay attention to the same points as the regular squat and make sure that you do not lower the bar, but keep it well high. One leg romanian deadlifts 3 x 12You're not going to like this exercise, but it's effective. This exercise is also very good for your balance, because you perform it on one leg. That's also the only difference from a traditional romanian deadlift. You start on your right leg and as you bend over, you push your left leg back and up. You can do this with dumbbells in your hands to make it heavier. If you don't feel it burning, you've made it too easy for yourself. Ten reps per side! Lying leg curls 3 x 12A variant of the seated leg curls and a favorite with many. It's a really good hamstring exercise and is guaranteed to cause muscle pain. The execution is not difficult, but make sure that you stay well pressed into the bench during the movement. If it's too easy, you can do the way back extra slowly in 3-5 seconds. Or you could add a few more pounds. Hipthrusts 4 x 8The ultimate bootybuilder, this exercise is known for that for a reason. In this exercise you are often stronger than you think, so don't be afraid to add some weight after the first set. Make sure that you grab a bench that is not too high for you so that you can get horizontally and that you keep your chin on your chest during the execution. Simple? Hold him at the top for a few seconds. Cable kickbacks 3 x 12For this exercise you need an anklet that you can attach to the cable device, which most gyms do have. The most important thing is that you squeeze your buttocks well when you kick, then you really feel the burn. Kick your leg back vigorously, hold for a moment and let it come back slowly.
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