Gorgeous 3 exercises that will help you to achieve perfection Bashny.Net

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A beautiful figure is simply impossible to imagine without the rounded shape of the buttocks. This does not necessarily go to the gym, because work on them can be at home. All you need is a pair of dumbbells and a desire to become better.

The website publishes a set of exercises from a fitness trainer Angela Lee, who developed the lesson plan for the whole 30 days.

The training program



Each cellis 1 day. Numbers inside cells indicate the number of squats that you need to do for one repetition.

Every day, perform 3 sets 2–3 min. with 1 min. break after each. Thus, the whole exercise should not take longer than 11 minutes. And don't skip rest days: your muscles need time to recover.

Exercise # 1. Basic



It is, in fact, regular squats. Stand with your feet shoulder width apart, keep your back straight and squat forward, arms outstretched. Lean on the whole foot entirely and keep pace.

Professional tip: "During the classes focus on the movement of the pelvic bones. It is important not to lean forward, keep your eyes on the hands and keep your back straight".

Exercise # 2. With dumbbells



Stand up straight and spread your feet slightly wider than shoulder width (15-25 cm). You can take in each hand dumbbells or you can use one, holding it between her legs. Exhale and begin to squat. Keep your back straight and look forward. At the bottom of the thigh should be parallel to the floor.

Professional tip: "don't have to take from heavy weights. Believe me, a five-pound dumbbell will suffice. When muscles get used to exercise, you can take more weight".

Exercise # 3. Complex



Stand straight with feet should be placed slightly wider than shoulder width. The back is straight. Hands behind head, fingers clasped to the castle. Make sure the knees are not on the same line as the toes.

Professional tip: "don't push your hands on your head, do not lean forward and keep your body smooth. At run time, you should feel the muscles of the back. Elbows apart so that they were not in the field of your peripheral vision."

Photographer: Roman Zakharchenko, Model: Yana Donets specifically for the Website


See also
5 steps to a perfect press, for which you need only a chair
Just one exercise to burn fat and correct posture
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