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『有憑有據，研究統計啟動翹臀最有效的TOP5！』
夏天就要到了
#你的翹臀準備好了嗎？
不管你是想追求夢寐以求的翹臀
還是想讓運動表現更好
跑得更快、跳得更高、蹲得更重
你都必須要訓練我們的屁股-臀肌
然而臀肌訓練百百種
每個教練或老師都說的不一樣
到底哪種方式比較好呢?
啟動臀肌有方法
誰說才對?
#不如聽聽研究怎麼說
我引用了這篇文章
『A literature review of studies evaluating gluteus maximus and gluteus medius activation during rehabilitation exercises』
臀肌啟動101種哪種最有效?
#阿舟物理治療小教室
#臀肌啟動百百種
#但只要抓住原則就可以盡情變化
#臀肌啟動的原則是什麼?
#答案就在留言中
FITNESS SERIES: JAYDA’S LEG WORKOUT ROUTINE
WATCH TO FIND OUT Jayda’s leg workout routine for firm, toned gorgeous legs! Do this routine at the gym, at home or even while you’re watching TV. It’s easy, fun and the results are real!!
*Disclaimer: we are not certified trainers, just simply showing you guys do what we like to do and what works for us. :)
This video is about Jayda’s leg fitness routine FOR QUADRICEPS, HAMSTRINGS, GLUTEUS MAXIMUS AND INNER THIGH. Please note Jayda likes to do other leg exercises but these are her FAVES!
As we say in the video, you just have to find what works for you! As for us, we have learned so much from working out and working with trainers. We are always learning more and welcome new exercises! We hope this video will inspire you to get up and work those legs for that firm,
toned look!!
FORWARD WALKING LUNGE
-Place your hands on your hips or at your side
-Stand tall with your shoulders back
-Step forward with your right leg and slowly lower your body until your front knee is bent at least 90 degrees
-Push yourself to the starting position
-Repeat for your left leg
-Do 3 repetitions of 10x for each leg
REVERSE LUNGE
-Step backward with your right leg and lower your body into a lunge
-Knee is bent at 90 degrees
-Return to the starting position
-Repeat for your left leg
-Do 3 repetitions of 10x for each leg
CURTSY LUNGE
-Grab a pair of dumbbells (Jayda is using 5lbs) and hold them at arm’s length at your sides
-Step backward and to the side so that your lead foot ends up in front of your back foot (like a curtsy)
-Lower your body until your front knee is bent at least 90 degrees
-Return to the starting position and repeat with your other leg
-Do 3 repetitions of 10x for each leg
JUMP SQUATS
-Stand with your feet shoulder width apart
-Start by doing a regular squat, then engage your core and jump up explosively extending your legs straight
-When you land, lower your body back into the squat position to complete 1 repetition
-Do 3 repetitions of 10x
REAR FOOT ELEVATED LUNGE
-Place your right foot on a bench keeping your toes pointed, with the pressure penetrating the ball of your left foot and the top of your right foot
-Step or hop away from the bench with you left foot to get in lunge position
-Once in position, slowly lower yourself with control until your right knee just about touches the floor
-Then push back up through your left leg to the starting position.
-Make sure your left knee (front knee) does not extend past your toes.
-Do 3 repetitions of 10x for each leg
INNER THIGH LEG LIFT
-Lay down on your side with your right leg crossed over your left leg
-Place your right foot flat on the ground making it like a triangle
-Flex your left foot and lift slowly off the ground
-Do 3 repetitions of 15x on each side
Let us know on the comments below how you like this leg exercise routine!!
Please subscribe to our CHANNEL, turn on that NOTIFICATION button and COMMENT what you to see next from us!
KEEP #Tubingalong
With Love,
J & G
( Mother-Daughter Duo)
Follow us on INSTAGRAM too!! xx
www.instagram.com//jjayda
www.instagram.com//ginaforever
MUSIC:
Music by Alundra - https://thmatc.co/?l=9A64A5CF
Music by DANSU - https://thmatc.co/?l=37CD8E0E
10 Exercises To Get WIDER HIPS | Tips To Reduce HIP DIPS | Get Rid of Hip Dips | Reasons why you have hip dips | Scientific Approach
Wearing: http://bitly.com/Gymshark_ChloeTing
Flex Leggings
Seamless Crop Top
So guys I used to have no hips, really non existent hips and these exercises helped me out a lot. I still have pretty small hips because it is my bone structure but it is okay! It takes time and consistency to grow muscles. Hang in there if you want to reduce your hip dips or grow your hips! :)
Also I was obviously sucking in and tensing my stomach in the video! I don't look like that 24/7. I don't want to create an unrealistic idea because I do have some love handles which is more obvious when I relax my stomach. :)
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