The third round attracted by the firmness and health is not only the desire of women but also the way gymer is concerned. The following round 3 exercises not only develop gluteal muscles, help slim thighs but also increase the body’s metabolism.
Round 3 exercises will become extremely effective if you know how to train them. Don’t worry about getting big buttocks, follow the following article and you’ll know how to adjust to achieving your goal.
KETTLEBELL swing exercises
The effect of this round 3 exercise will affect the body of the posterior body, impact on the back and buttocks strongly.
Remember to always straighten your back and stretch your buttocks when exercising with this lesson.
First carrying out a bending action, two hands held a kettlebell dumbbell and stretched down in front of his body.
Next, do the swinging between the legs.
Then stiffen the buttocks, push the hips forward, and swing up to the height of the shoulder.
Reverse the movement direction of the weights between the legs and repeat.
Exercise Squat single weight
The indispensable 3rd round exercise for buttocks is Squat. Performing Squat movements with single dumbbells helps strengthen butt muscles.
The first step with the posture of holding the hand weights in the back of the neck, note the palm facing forward.
Next, the head is always fixed, puffing out the chest and pushing the hips backwards.
At this time, bend your knees and lower your body until your thighs are nearly parallel to the floor. Notice the two pillows do not exceed the toe.
Hold the position for 12 seconds, then push back to the original position.
Exercises to shock weights one leg standing
This action focuses on the buttocks and the rear thighs to help you balance your body better. This 3rd round exercise needs perseverance and dexterity, start with no weight, then proceed to practice with hand weights or single weights.
Two hands clenched with hand weights, palms facing back and shoulder-width. This is the starting posture.
Next, two hands stretched out straight to the hips. Standing on one leg, the pillow is slightly folded.
Then forcefully press the foot to stand on the floor and stretch the buttocks of the legs up
Keep your hips fixed and push your hips and back thighs as well as possible, lift your hind legs off the floor. At this time, the human body will be parallel to the floor, the back is naturally curved.
Stop and push your hips forward. Return to the original position, gluteal stiffness at the top.
Hip bend exercise
A good hip-fold exercise, you will be more comfortable with lower body exercises. The rigid effect helps the rounded buttock muscles and the thighs expand when you practice this movement. Be careful not to move your knees or lower back, just move your hips and keep your spine bones straight.
First, prepare a standing posture, legs wide with shoulders, hands straight
Keeping the knees slightly bent down and pushing the hips, the back of the thighs as far back as possible until the body is parallel to the floor.
Straighten your hands to the floor 90 degrees to the floor, maintain your posture for 5 seconds
Stop for a few seconds, then push the hips forward and back to the original position. Stiff buttocks when bent down.
Action Bulgarian slip squat
This round 3 exercise will help stimulate the thigh and butt muscles to help you increase your balance.
Prepare a firm chair.
If you are new to practice, you can practice with your hands and not get used to it. In addition, you can carry extra weights on your shoulders or use Dumbbell dumbbells.
Put the right foot of the instep on the chair.
Falling the left leg down until the right knee pillow touches the floor, stand up again.