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Катя Усманова

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екатерина усманова ноги

Катя Усманова как накачать ягодицы

00:00:02

name is Katya Usmanova, today I will show you a

00:00:05

workout for drying your thighs at home,

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it will be a circular workout,

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we will work on everything that we have below the belt, these are the

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most problematic female zones, work

00:00:15

up and buttocks, work on the zones of the breeches

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above the inside hips, all this will be

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in an intensive mode without weights, you and I

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need a mat and a cheerful and working

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mood,

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ready to go, let's go the first exercise,

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guess

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this is a squat, only we will add dynamics to it,

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we will do squats with a step

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towards the outcome of the position of the legs, together

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we take a step to the side and lower ourselves into

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squat we return to the starting position

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and do the same in the other direction,

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we follow all the rules of the squat technique, that is,

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we do not fall on one hip, we

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took a step and sit down evenly until

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parallel with the floor, we do not roll our knees inward

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when squatting, we let them

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outward, we keep the back straight a little

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tilting the body forward but

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without bending the spine the lower back is

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tense the arms are simply brought out in front of

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us to create a natural balance

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we do it intensively but be sure

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to follow the technique we perform about 20

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repetitions in one direction and 20 in the other

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but by and large

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the more the better lunges

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are one of the most the best exercises

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that lift the buttocks where which

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exactly removes this unfortunate

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fold under dad we will do a

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curtsy curtsy is a type of

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lunge and we will do it in place

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without a step not forward not back

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[music]

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the body can lean forward a little

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feel how it stretches to the buttocks

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in general often curtsy in

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motion, you took a step back,

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return to the starting point and do the same on the

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other leg, but for most beginners this

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exercise is difficult to do, it’s interesting in weight

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and therefore for the pen I’m glad I suggest

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doing it in a static position,

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catch the balance and do it

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on the spot, you will feel how the

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buttocks tense and it is very important to keep your hips

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straight, that is, not to turn the tass

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because the whole meaning will be lost, that is,

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you have done you crossed your legs and then

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look forward,

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we go down

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[music]

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here to work it is good, it is very important

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to observe the

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nuances, that is, your knee should not

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going forward you then reduce the

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amplitude once, it’s also not good,

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the back should also lean

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forward a little so that the amplitude is even

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greater so that the

00:03:47

quadriceps of the back leg don’t push, I in order to

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rise due to it’s not good and

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[music]

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we do this 20 times per one leg and 20 times

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immediately on the other,

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by the way, if you have a bad burn in this area

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before training and after training,

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massage it just to speed up

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blood circulation, this will

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increase the fat burning process in this

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area a thousand times more naturally under diet conditions

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[music] the

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next exercise after lunges is

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we also do good morninging while standing, but this is the

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last exercise before we

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lie down on the mat, so be patient, soon it

00:04:32

will be a little bit easier, you two

00:04:34

work your buttocks up, it’s

00:04:36

very cool, the main thing is to follow the good

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morning technique, this is bending forward on straight

00:04:42

legs,

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well, like on straight legs, conditionally, that is, it

00:04:46

should be sure that all the legs are slightly bent

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at a slight angle, but the main thing

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is fixed and at this angle, that is,

00:04:51

the legs should not walk, you have

00:04:54

slightly bent and fixed them and bend the

00:04:58

straight body forward, we

00:05:01

feel how the buttocks stretch, the

00:05:03

lower back is fixed and using the buttocks

00:05:07

we rise up

00:05:09

[music]

00:05:16

handles hold the pepper with you in the hall, you can

00:05:20

use a barbell to put it on your shoulders

00:05:22

or a bodybar at home

00:05:24

if you have one, we press on the heel, despite the fact

00:05:29

that we are leaning forward, the center

00:05:30

of gravity is still pressing on the heel,

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we bend over as low as the

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stretching of the buttocks allows, that is, not

00:05:39

inherently not, you should not

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bend your back, that is, bend over by

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stretching the buttocks, this is very important,

00:05:46

the more stretching, the steeper the

00:05:48

contraction phase, the more effect you

00:05:50

will get,

00:05:55

we rise on the count, it’s not good, we strain,

00:06:00

we make sure that so many are

00:06:03

parallel and not at a great distance

00:06:05

from each other

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[music]

00:06:14

well,

00:06:15

we do 20-50 repetitions, don’t think that

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I’m saying such a large amount so

00:06:22

that you just burn more

00:06:24

calories, no, this is a very cool exercise,

00:06:26

it works specifically for pumping the buttocks,

00:06:28

but pumping the buttock with blood you

00:06:30

feel just like not a

00:06:32

muscle strain do it at a fairly intense

00:06:35

pace for 3-4 counts, you lower and

00:06:38

rise for two counts, that is, you

00:06:40

lowered smoothly and a little in speech due to the

00:06:42

contraction, it’s good to rise so

00:06:51

perfectly, inhale, exhale and proceed to the

00:06:54

next exercise and it will be uranium on the

00:06:56

mat,

00:06:57

lie down in the starting position lying on back

00:07:02

legs bent at the knees socks looking

00:07:05

down straighten the legs up strain them

00:07:08

spread out collect and return and

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[music]

00:07:22

be sure to make sure that

00:07:25

when we straighten the legs are tense that

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is, no tears enter the

00:07:29

movement do not lubricate it that is, clearly

00:07:32

straightened strained spread out collected and

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only then they bent again, pay

00:07:38

attention that you sharply spread your legs

00:07:41

and due to the adductor muscles you

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slow down, that is, then the

00:07:45

adductor muscles turn on, that

00:07:47

same problematic inner part of the

00:07:50

thigh, and here when extending the

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front part of the thigh dries out when

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swinging the inner part of the thigh and moreover

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here it is impossible to pump these muscles in

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any way, here you either burn

00:08:06

or simply tone, but the main thing is

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to strain the legs, pull, that is, squeeze the

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muscles

00:08:13

and not keep them relaxed, do not

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forget to exhale

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when we spread the legs, always

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exhale with effort, do 20-30 repetitions

00:08:36

[music] the

00:08:46

next exercise is the last one in our

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circular training: lifting your hips

00:08:51

up, lying on the floor on your stomach, starting

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position,

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lie on your stomach, legs bent at the knees,

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heels, toes apart,

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legs at right angles, place your arms in front of

00:09:07

you on the elbow and perform the next

00:09:10

movement, straining your buttocks, lift your hips

00:09:13

off the floor on delivery, he puts his head on his elbow

00:09:17

and we try to press our entire body

00:09:19

to the floor in order to concentrate

00:09:21

on work and [ __ ] we rest, we inhale

00:09:24

and as we exhale we rise

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[music]

00:09:33

try to fix ourselves a little at the

00:09:36

top for a split second at the bottom if you have enough

00:09:46

strength, try not to even touch the floor with your

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hips the muscles were constantly

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tense throughout the entire

00:09:55

execution and we do this for 1 20 30 or

00:10:02

better yet 50 we have completed the first circle of

00:10:09

the experiment we can rest a little for

00:10:11

about a minute we restore our breathing

00:10:14

we can stretch the shield even relax and

00:10:16

do two more of these two or three circles

00:10:20

[music]

00:10:38

now I showed you one of the workouts

00:10:42

that you can include in your

00:10:44

training program, I promise you you

00:10:47

will see good progress, more of my

00:10:49

workouts on my channel Usmanova etc.

00:10:52

sign up there for a lot of other information and

00:10:54

other workouts

Description:

ТОП 5 лучших упражнений для бедер и ягодиц от Екатерины Усмановой Секрет упругих ягодиц и стройных бёдер в регулярных тренировках и правильной технике упражнений! Выполняйте наш комплекс 2 раза в неделю и будьте в форме! Присоединяйтесь в наш закрытий клуб и тренируйтесь персонально с кураторами: https://topclub.topstretching.com/ Еще больше тренировок и курсов от нашего идейного вдохновителя Анны: https://annakanyuk.com/ ———————————————————————————————————— Инстаграм TOPCLUB: https://www.facebook.com/unsupportedbrowser Инстаграм TOPSTRETCHING: https://www.facebook.com/unsupportedbrowser Инстаграм Анны: https://www.facebook.com/unsupportedbrowser ———————————————————————————————————— Workout by TOPSTRETCHING

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