Strength training at home - thigh exercises and buttocks with dumbbells

You have written to me many times that you are using the previous lumbar exercise bucket and have asked for an alternative to it and that is why I am very happy to prepare another. Some exercises are repeated, but it is difficult to avoid, for example, squat in leg training. For this set of exercises apart from the dumbbell you need an elevation: a stable chair, a bench. It's best to knee height, because the lower the platform, the smaller the involvement of the buttock muscles, and probably the majority of women are aiming at those areas.

Adjustable dumbbells will be most suitable as the body gets used to the load quickly. As you increase the power you should increase the load. If you have at home two-kilogram weight we can also make this kit, but remember that the effects will not be so spectacular.Depending on the exercise (harder / easier for you) change the weight of your dumbbell. Of course I did not do it, because what you see on gifach is just a demonstration, not my training, so do not suggest what I hold in my hands.

It is best to set yourself in front of the mirror and observe your posture, as the additional burden will increase the negative effects of any incorrect technique. Remember not to block your knees, do not hunch, do not stoop in the slits and sit down.

The training that you will immediately see puts a lot of emphasis on the buttocks, thigh muscles, and back.

We start :)

I'm talking about the technique in the movie: 

exercises:

1. Sit down on the bench

4 serie x 12 (up to 20) repetitions

Exercise that helps a lot in developing good technique. Pull your hips firmly backwards as if you wanted to sit on a chair and be beautifully erect at the same time. With grace ;). Use it later in the usual sit-ups.

2. Strikes

4 serie x 12 reps (2 steps) from right leg

4 serie x 12 reps (2 steps) from left leg

3. Elevation of hips resting on the bench

4 serie x 12 (up to 20) repetitions

4. Moving your legs over the bench

4 serie x 12 (up to 20) repetitions on right leg

4 serie x 12 (up to 20) repetitions on left leg

One repetition is the passage through the bench and back to the starting position. If you use a chair, try to move your foot so that your foot is not lower than the height at which you stand.

5. Dorm with dumbbell held under the shoulders

4 serie x 12 (up to 20) repetitions

6. "Dead String" on one leg

4 serie x 12 (up to 20) repetitions on right leg

4 serie x 12 (up to 20) repetitions on left leg

7. "Dead String" on one leg with support eg on the back of a chair

4 serie x 12 (up to 20) repetitions on right leg

4 serie x 12 (up to 20) repetitions on left leg

8. Enter the elevation

4 serie x 12 (up to 20) repetitions on right leg

4 serie x 12 (up to 20) repetitions on left leg

This exercise is important to raise height - to the knee level.

9. Supper with dumbbell held on shoulders

4 serie x 12 (up to 20) reps

10. Entering the elevation

4 serie x 12 (up to 20) repetitions on right leg

4 serie x 12 (up to 20) repetitions on left leg

Keep your feet close to the height of the light.

11. Dead String

4 serie x 12 (up to 20) reps

Intervals between exercises and series may last from 1.5 to 2 minutes.

Before the training 10 minutes warm up, before each exercise it is good to do 1-2 series without load. These two actions will greatly protect against possible injury.

Perform stretching so that the muscles can get back to its natural length and look slender.

I hope this entry will be useful to you. Be sure to let me know what you think about the exercises. You try it? You know? Do you like? :)