(Sports news, behind-the-scenes news) In the gym, there are many ways to work out to grow different muscle groups and sometimes people don’t know how to develop the muscle groups they want. At that time, the practitioner needs the internet, or a personal trainer, to help them get in good shape.
Everyone goes to the gym for a different purpose. Some people go to the gym simply to help their body sweat after a day of work, there are people who want to develop muscles, want to lose weight, or increase the “3-round” measurement of the body…
Without a personal trainer, even if you practice hard, it will take a long time for the practitioner to find the effect where they need the most impact, and if there is no condition to hire a personal trainer, the practitioner can search for the right exercises. on the Internet.
Here are 10 effective moves for girls who want to develop “round 3” and help legs become slimmer and firmer.
Movement 1: Squat jump and jump
Perform the movement as shown 15 times. This is a technique that works the hip and leg muscles.
Movement 2: Deadlift with upright legs
Do the movement 15 times. Stand with feet shoulder-width apart, slightly bent over knees, chest and abs tight, holding dumbbells with both hands, hands hanging naturally in front of body, palms facing thighs, fixing knees, flexing waist and hips . Next, place the barbell so that it is parallel to your legs until you feel the back of your thighs as tight as possible, then pull the weight up.
Movement 3: Stand in place and raise your legs to the sides
Do 20 reps on each leg. Stand up straight, one hand holds the point to fix the body, the other hand holds a dumbbell and puts it on an incline, lifts one leg to the side, then repeat the movement.
Movement 4: Crouching to the sides
Perform step (left, right) 5 times on each side. Extend your feet shoulder-width apart, keep your chest and stomach straight, and your back straight. Move your hips back and squat until your thighs are parallel to the ground. Keep your back straight throughout the entire exercise.
Exercise 5: Hit the hips with one leg
Do each leg 15 times. Lie on your back, one leg bent, one leg extended. Best done on a floor that’s higher than your back.
Movement 6: Half-body squat, twist and squat
Do 8 times on each side. With your feet slightly wider than shoulder width, straighten your back, squeeze your center of gravity, move your hips back and squat until your thighs are parallel to the ground, then turn your body to the side to let the body perform a bounce. foot, stop for a moment. Do the same with the opposite side.
Movement 7: Bulgarian Squat
Do each side 12 times. Stand in front of a chair with your chest and stomach in, hands on hips, bring one leg back and step onto the chair, slowly squat until your knees are about 90 degrees apart, then stand up.
Movement 8: Bend to raise legs
Do 20 reps on each side. Stand, hold the fixture with both hands and bend the belt forward, straighten your back, squeeze, use one leg to lift the body, lift the other foot behind the body.
Movement 9: Kneel and squat
Do it 10 times. Extend your feet shoulder-width apart, straighten your back and squeeze your body, clasp your hands in front of your chest, move your hips back, and squat until your thighs are parallel to the ground. Next, perform a kneeling movement on the left, right and then both feet.
Movement 10: Pushing weights and lifting knees
Do 10 reps on each leg. Stand with your back straight, keep your back straight, squeeze your center of gravity, use both hands to hold the barbell on your shoulders, draw one leg back and squat down until your front leg is parallel to the ground, then stand up, perform the same action. with the other leg.
(Sports news) The hot girl gym group has quite interesting wishes on Valentine’s Day. Some people like to go out to dinner, like to actively give gifts, even expect to propose.
According to the National Assembly (Ho Chi Minh City Tourism Magazine)