Wednesday, April 28, 2021 00:03 AM (GMT + 7)
(Sports news) Hot and beautiful Gymer Huyen Dior guided 7 quality exercises at home with Bosu ball to help round 3 full of vitality.
Khanh Huyen instructs 7 round 3 exercises with Bosu ball:
Huyen Dior (real name Bui Khanh Huyen) is a famous gym girl and coach in Hanoi. Not only loved by her hot body 88-64-100 cm, Huyen Dior also brings her extremely useful and professional exercises or professional knowledge. This helps her personal page attract more than 110,000 followers.
Huyen Dior has a dreamy 100 cm bust with many girlfriends
Recently, Khanh Huyen has made a 7-exercise instruction clip at home so that women who do not have much time to go to the gym can still own a round, toned and attractive circle.
“Bosu ball is a very good third-round training aid that doesn’t take up much area. You can use these exercises at home or at work to have a beautiful body and attractive curves. You try to maintain these articles 2 times / week. Practicing enough as Huyen instructs you to have a great 3rd round, ”shared Huyen Dior.
Exercises with Bosu ball of Khanh Huyen (according to the clip) are as follows:
Lesson 1: Activate gluteus muscle with Glute Bridge. We put 2 feet on Bosu ball, core, push hips up. When tightening the buttocks hold up 1 second up high. Be careful not to push the hips up too high as this will cause sagging and back pain. We do 3 sets x 15 reps
Lesson 2: Single leg Glute bridge moves like lesson 1. Instead of kicking with 2 feet, use 1 foot. One leg will be difficult to balance, so you guys slow down and tighten your core when exercising. We do 3 sets x 12 reps per leg.
Lesson 3: Squat. Hold Bosu ball with 2 hands, straighten back, core gong, slowly sit down, knees open towards tip to toe. The mistake in squat is usually to shoot the hips up or the knees bent inwards. You remember to hunch your thighs and kick hard, then tighten your glutes. We do 3 sets x 15 reps
Lesson 4: Ronanian Deadlift. Hold Bosu ball with 2 hands, straighten back, push hips back. This lesson we need to feel the thighs stretch, up, push the hips fast and tighten the buttocks. Romania DL will not overlap much, keep hips high to feel the stretch of the hind thigh. We do 3 sets x 15 reps.
Lesson 5: Lunges. Put your hind foot on the ball of Bosu, lower the center of gravity slowly, place the rear knee perpendicularly, then kick hard with the thigh of the front leg. Butt squeeze up. This article takes a deep dive into our buttocks, front thighs, and hind thighs. We do 3 sets x 10 reps per leg.
Lesson 6: Glute kickback. Put your hands on the ball of Bosu, hold the core firmly for balance. Pillar with 1 leg, the other leg bends the stone knee straight back and then squeeze the buttocks and hind thighs. We do 3 sets x 15 reps per leg.
Lesson 7: Hip abduction also known as hip opening. Pillar with 1 leg, the other leg with knee kick sideways, try to hold the top 1 second to feel the numbness of the buttocks. We do 3 sets x 15 reps per leg.
(Sports news) From an ordinary office worker, poor stature, Khanh Huyen has become a hot girl with an invisible body …