Good and effective training does not have to take place only in the gym. You don’t need a full-size gym to exercise, achieve your training goals and improve your fitness level. Barbells, bands or machines make the work easier, but they are not necessary.
You can do just as well without them. You can get a pair of dumbbells or a band and exercise effectively.
Adding dumbbells to your workout helps increase the strength and intensity of your exercises. By using a heavier load, you can effectively improve the shape of your muscles, and by using a lower load, you can increase the number of repetitions and thus the level of muscle endurance. Using dumbbells also improves coordination.
The lower body parts and abdominal muscles like additional load and it is worth exercising them. Therefore, if you want to have nice buttocks, shaped legs and a strong belly, choose the following training.The ready training set in the first exercises focuses on the legs and buttocks, the subsequent exercises at the end of the set typically focus on the abdominal muscles. The entire training should be performed in 3 sets of 12-15 repetitions on each side. The break between exercises and cheeses is 60 seconds.
1. Walking lunge Stand straight with your legs hip-width apart and your hands placed on your hips. Step forward with your right leg, bending your knees and lowering your body until the knee of your left (back) leg is slightly above the ground. Return to the starting position, then step backwards with your right leg, bending your knees and lowering your body until your right knee is a few centimeters above the ground. Repeat. Change page. *you can also hold dumbbells
2. Goblet squat Stand straight with your legs hip-width apart or slightly wider. Tighten your stomach. Hold dumbbells in your hands at chest height. Straight back. Slowly begin to bend your knees while pushing your hips back. Try not to let your knees go beyond your toes and keep your feet flat on the ground. The angle between the thigh and the lower leg should be a maximum of 90 degrees. Return to the starting position by pushing your hips slightly forward and squeezing your glutes. Repeat.
3. Dumbbell deadlift Stand straight with your legs hip-width apart and hold dumbbells in your hands placed in front of you at thigh height. From this position, lower your torso by bending at the hips and pushing your hips back. Lower your torso until you feel the back wall of your thighs stretching; hold for 2-3 seconds and return to the starting position, pushing your hips slightly forward and squeezing your buttocks. Keep your back straight and your stomach tight. Repeat.
4. Plank leg curl Assume a standard plank position – legs hip-width apart or slightly wider, hands under shoulders. From this position, bend your right leg at the knee, tightening your buttock muscles, and then lower your leg. Repeat. Change page. *you can also use a training tape.
5. Siutcase crunch Lie on your back on the mat or floor with your legs raised and knees bent to 90 degrees. Straight arms pointing towards the ceiling, hold a weight in your hands. From this position, lift your shoulder blades from the ground, tighten your stomach and straighten your legs at the knees – bring the weight closer to your toes. Return to the starting position. Repeat.
6. Seated knee tuck Sit on a mat or floor with your legs together, knees bent and feet flat on the floor. Raise your arms behind you so that your palms are facing your buttocks, with your arms slightly bent at the elbows. Raise your feet above the floor, bring your knees towards your chest. From this position, lean your torso back while moving your knees away from your chest and straightening both legs. Return to the starting position. Repeat.
7. Flutter kick Lie on the mat or floor with your legs straight and your arms along your body. The head lies flat on the floor. Tighten your abdominal muscles, do not tear your lumbar section off the ground. Raise both legs a few centimeters off the ground. From this position, start alternating up-down movements with your right and left legs. Exercise for a specific period of time. Make your leg lift dependent on the moment at which you keep your lumbar section pressed to the ground. To make it easier, you can place your hands under your buttocks.
