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Video tags
Subtitles
Russian
00:00:03
Hello everyone my dears, I am glad00:00:06
to welcome you to my channel00:00:08
today I am recording for you a workout in the00:00:11
gym on the buttocks and of course the training00:00:14
will be00:00:15
smart, not quite classic usually and we will00:00:19
definitely work on the foot,00:00:20
wait for the buttocks, make them more00:00:22
active and feel how much they00:00:26
burn and work they rise if it’s00:00:30
relevant for you continue to watch the video00:00:32
prepare a tennis ball dumbbell just00:00:35
one dumbbell 3 kilograms two or three00:00:37
depend on your preparation about the00:00:38
possibility of a beginner you can00:00:40
do it without any weight at all it will be00:00:42
useful and good for you too so whoever has been watching me00:00:44
for a long time knows what and suitable for us is00:00:46
directly related to the foot and without working00:00:49
with such an active and daily one, and pumping up00:00:52
cool elastic buttocks is simply00:00:55
impossible, so the first thing we do is00:00:57
we00:00:58
roll out the foot, do at least00:01:00
this basic movement, work with00:01:03
such and such, not only rolling out if00:01:04
something I have various other00:01:07
videos where we work with you in more00:01:10
detail, right00:01:11
now, just for now, for now, at least a00:01:13
minute on one foot, a minute on the other,00:01:16
press on, squeeze with the right,00:01:19
work 100, work on the heel, arch,00:01:22
heel, you press like this and be00:01:27
sure to walk barefoot more often00:01:30
different surfaces00:01:31
don’t wear tight shoes don’t wear00:01:34
heels often I know that girls only00:01:36
choose heels on special occasions00:01:38
cool fashion allows us to be in trend00:01:40
and looks cool without heels we00:01:43
do the same with the other foot we’ll dial if00:01:45
you don’t have a special ball for the foot00:01:49
which prickly some so different they00:01:50
also have different ones more elastic then you can00:01:53
get by with a tennis ball this00:01:57
will also be good and useful so we awaken00:01:59
our receptors that are00:02:00
on our foot there are a great many of them and00:02:03
make it more stable because the00:02:06
whole workout will be more on our00:02:08
feet we will stand in a closed00:02:11
kinematic chain, this is called yes,00:02:12
when we use surfaces, we00:02:16
don’t do swings, we do abductions, we will00:02:18
do all sorts of different lunges and00:02:20
reaching, that’s how we worked, it’s already00:02:23
become good, stand on your tiptoes,00:02:27
your thumbs are straight, it’s good to bend00:02:30
your thumb train your fingers,00:02:33
flatten and raise the arch when I00:02:37
implement the arch, I make sure that00:02:39
when we do the exercises, make sure00:02:42
that the big toe,00:02:44
little toe and heel are your three00:02:46
points of support, which00:02:48
distribute the load very well and hold and do not00:02:50
come off in any movements, make sure00:02:52
that in order to be afraid and the base of the big00:02:53
toe, the little toe and the heel fit well00:02:56
to the floor and now just give a00:02:59
few movements when we embody the00:03:03
arch and the formed one and when we lift00:03:05
as here we are a little bit of the finger sleep to00:03:09
try to tighten it like this,00:03:11
thereby awakening the muscles on the muscles of the arch of the foot, which00:03:14
we have connected through all the others00:03:17
or through the line on the back surface of00:03:19
the line with the buttocks, and therefore it is very00:03:22
important for us to start the movement from the foot,00:03:24
do the same with the other leg, just00:03:26
move it like that, don’t just move it00:03:28
very consciously, move it embodying the arch behind00:03:30
knees move hop and up00:03:34
when we lift we come back we big00:03:36
toe heel pull together these 5 600:03:38
movements through rest fully on the00:03:41
foot distribute the toes once00:03:43
spread them m good00:03:46
inhale exhale inhale exhale00:03:49
very cool and it’s already getting really00:03:52
good and warm do a few00:03:54
squats on the toes00:03:57
inhale exhale down deep and down we sit down00:04:02
as deep as we can00:04:05
while maintaining a straight back and don’t bend the00:04:06
walls too much, don’t bend them, don’t round them,00:04:09
make sure this doesn’t happen by night00:04:10
then sit like this, if you have00:04:13
such a back, it means you lack00:04:15
hip mobility joints you00:04:16
need dare to work sagged00:04:20
excellent now we will perform00:04:22
the movements for which our00:04:26
body is created the reaching movement of the ball we don’t00:04:31
need stand up with your left leg on the floor now00:04:34
stand up and try to stand so that00:04:37
you have a wedding tass00:04:39
horizontally like this so that it doesn’t go anywhere00:04:42
moved down and we do a pull-up with our right00:04:45
leg back and up, inhale and exhale,00:04:50
bend over slightly and use our back leg to00:04:52
reach the floor from behind00:04:56
while tassing without falling over, try to inhale hold it, exhale, inhale00:04:59
and exhale, and a00:05:04
couple more times, well done,00:05:07
inhale and exhale, now we will do the00:05:11
movement to the00:05:13
side, reaches to the side a little and00:05:15
back, rotating on the foot,00:05:19
inhale, our knee goes slightly to the00:05:21
side, the arch of the foot rises and with00:05:24
an exhalation we return, inhale, stretched00:05:26
up, this is the warm-up and activation00:05:30
of our buttocks and the feet of all our legs, we00:05:34
do this 8-10 times once and feel the00:05:38
buttock of the supporting leg inhale with your hand to reach with your00:05:41
hand there are a lot of00:05:43
nuances that you need to prepare your00:05:45
body not right away you can do it you need to00:05:48
watch your back behind your posture behind your sideburns00:05:52
inhale exhale turn around exhale with your hand you00:05:56
can reach out we did in the00:05:58
last video this is when I showed you a00:06:01
3D00:06:02
workout, yes, this is straight from there too, a00:06:04
good very important movement inhale and00:06:08
exhale ten already, it seems to me even00:06:10
more before we trampled, we feel00:06:12
the buttock here and now we reach00:06:15
diagonally and inhale, class 2, and the buttocks of the00:06:23
legs can be activated in different ways, this is00:06:25
also since we are all united, we are one00:06:30
whole and we have two parts and they00:06:33
can also work differently, this may00:06:34
also be due to muscle imbalances, it may00:06:36
be due to an imbalance of posture disorders,00:06:38
that is, there are many things, this may be00:06:41
our anatomically different the body may be00:06:44
structured somewhere, but it’s been like this since childhood,00:06:47
or maybe it was acquired and the00:06:50
scientific movement is somehow a little00:06:53
unbalanced oh I already really00:06:55
feel exhale inhale00:07:00
exhale so much we have there already and I00:07:04
think that a couple more times inhale exhale is possible with00:07:08
two hands before pulling, it will be more difficult and00:07:11
the last time inhale and exhale everything,00:07:15
my left one is very00:07:17
active and already feels very well, I00:07:20
can, in principle, finish the workout00:07:22
for me, the right leg is bent now00:07:25
we are reaching with the right inhale exhale00:07:30
inhale where the same thing, I00:07:32
’ll show you a more complete movement from the side,00:07:34
stretching out in one straight line, yes, this is00:07:37
how tass controls the position of the chest and00:07:40
controls the chest and pelvis of the feet,00:07:44
the fingers are good, I have stable ones, if you are00:07:47
very wobbly, you can00:07:50
leave the leg and return it, yes, you can00:07:54
put it straight00:07:55
and return this movement for now to00:07:58
practice and not on the weight, not lightly00:08:04
touching, but really well, you can put your foot like00:08:06
this 8-10 times, breathe while breathing, a00:08:14
separate topic, I’m just writing a course00:08:18
that will explain everything to us,00:08:22
this whole base that is important to lay00:08:23
correctly 10 is now into an open00:08:28
diagonal, inhale, exhale, and that’s where we00:08:31
systematically do all of this for a month,00:08:34
awaken the body, do a task only with00:08:38
the body, but also with our state, with our00:08:42
relationship with ourselves, work,00:08:43
inhale, I really love this process00:08:47
that we are going through, exhale, you’re smart, you’re00:08:50
not enough00:08:51
you feel your foot,00:08:54
see where it lacks00:08:55
movement 10 another diagonal is open and00:09:02
here again, if you lack00:09:03
stability and stability, put00:09:05
yourself a chair or near the wall and put00:09:07
your leg completely back there and00:09:10
observe what movements00:09:14
our hip and pelvis make our back, how she managed00:09:18
everything is simple on her, you just need to stretch it00:09:20
and bend it with the top of your head up, here00:09:24
lean on your foot,00:09:26
another breath with your hands will be more difficult when we00:09:30
stretch, super shoulders, see00:09:36
that the shoulders did not fly up to the ears,00:09:39
we try to do it like this and you can00:09:42
reach there with your hands a little lower if00:09:44
your shoulders fly up 10 there wow00:09:48
great very good next we take a00:09:52
dumbbell and do lunges with you on the spot they00:09:58
will become a little half-sided the left leg we have a00:10:01
good top of the foot all the sides we00:10:04
observe inhale and exhale two we do three with you00:10:10
but now we don’t just do it turn off00:10:14
thoughts 4 look at what's happening with the pelvis,00:10:18
yes, if you stop like this,00:10:21
remove the weight or control, remember00:10:24
something locking, we reach back,00:10:30
hear me breathing 4 she leans on and the00:10:33
front leg is straight00:10:35
good good 6 I lean back with00:10:40
my dad back with the top of my head version00:10:45
89 more one 10 we remain below and will00:10:52
lean towards the00:10:54
dumbbell inhale and exhale you can stand a little00:10:59
higher and that is, not so low00:11:01
inhale a little bit higher but their body weight is00:11:04
shifted to the front leg inhale 200:11:08
inhale exhale three through God stretch 400:11:13
body weight on the front of the day this you00:11:15
don’t feel the importance, just lean00:11:17
forward more 6 to 7 all 10 each, someone can do 15,00:11:27
too, adjust the weight, also adjustable,00:11:29
you can do it without weight, you can do it with weight 9 is very00:11:33
cool and 10 is super and I’m on the same leg00:11:38
if you need to take a break, trample on your leg00:11:40
on the floor let's go down and do00:11:43
berlev, it's not suitable for everyone, then the body00:11:46
should be ready, if not, then you00:11:49
do it, just lower your leg, don't lift it,00:11:54
straight back, butt back, back, belly,00:11:58
tucked up a little, the chest00:12:00
is open, who's doing Dudley, we00:12:05
're continuing, I already feel the00:12:07
whole back work very strongly surface of the buttocks, and00:12:11
if you don’t feel it, then you need to take a00:12:15
course to awaken the body or do00:12:17
exercises with the foot, roll on00:12:20
rollers another00:12:26
ten times, we take another breath and00:12:30
exhale, it’s very difficult, and just00:12:34
do it yourself so that everything is fine and smooth,00:12:36
give me too difficult excellent and00:12:39
now we will twist stay00:12:42
on the left leg and we twisted to the left00:12:44
leg and pull the shoulder blade back inhale twisted00:12:48
with exhalation push off00:12:50
get up another inhale I will show from the side exhale inhale00:12:55
exhale back and push off about it I00:13:01
press my buttock opening my chest back and00:13:04
body weight forward straight approach as if00:13:06
you are falling, stretch forward, look00:13:09
and then your buttocks just explode00:13:12
inhale exhale inhale00:13:18
also 10-15 times and look if you are00:13:23
in a hurry it will fly in reverse00:13:25
slow down in these things will give time those00:13:28
someone needs to stretch more,00:13:30
someone vice versa and on the rise00:13:32
focus your attention squeeze00:13:33
your buttocks00:13:34
but definitely this equation is good for00:13:38
everyone, with dumbbells and without without anything,00:13:41
just teach your body to move in00:13:44
different planes at different angles in00:13:47
different directions and stretch with the top of your head00:13:49
and don’t forget to push off from the floor, I00:13:51
think it’s already been 10 and that’s it exploded00:13:56
I hope that yours too and we move to the00:14:00
other leg we put the right one in front and00:14:04
begin to do lunges on the spot once and00:14:07
now I’ll give and the simplest thing we start to00:14:10
do these lunges postures00:14:14
2 I’m already here watching the position of the00:14:17
pelvis watching the foot how it’s doing I00:14:20
press my finger a little,00:14:26
good 8 the weight is a little more on the front leg,00:14:30
they push off from it 10 good,00:14:37
smart girls here, how well they have become00:14:42
in front, a little bit none in front of the feet00:14:46
stayed here, we will do a tilt to the side00:14:49
once inhale and exhale the00:14:57
weight on the front leg we we feel a00:15:00
stretch here, inhale 2 don’t forget00:15:06
that we are not warping, yes, we keep the00:15:07
tank long and the same, the top of the head stretches00:15:10
up inhale 4-oh00:15:17
inhale five cool, here it feels00:15:21
third gothic 6 smart guys 7 if00:15:27
you don’t feel well, shift your body weight00:15:29
forward more, bend over 8 all all all00:15:33
the body works 9 buttocks, I specifically give00:15:37
emphasis while pushing off the floor 1000:15:39
great, let's stay here so I haven't00:15:43
forgotten anything until we stay here and start00:15:47
twisting, inhale, turn to you, exhale,00:15:52
remember this is the last hawkmoth,00:15:54
which we twist and00:15:56
push off, grow tass, we fall,00:15:59
drop the left part of the right up and00:16:01
push off from the floor, we lift, press,00:16:07
bend over and look for each person,00:16:11
this position is different, so a little forward00:16:13
always helps you feel stronger, that is,00:16:15
if you don’t feel it,00:16:17
just wait, stay here,00:16:19
lean forward and now it will immediately00:16:21
feel like you’re spinning and I pushed off00:16:24
and inhaled my buttocks and I do00:16:31
n’t know how the last one has been for six months, but I definitely don’t00:16:33
lift anything more than dumbbells and just00:16:36
like that, with these movements, the only00:16:37
way and only walking is that it00:16:40
works with these muscles anyway and00:16:45
because they are very functional they00:16:48
do their job even while walking along00:16:51
mo 9,00:16:52
I guess we forgot, yes, I understood,00:16:55
I mixed up a lot for the exercise here00:16:58
and now, we’ll finish another elevator, we00:17:02
lean down, so it will be good too, and00:17:05
up, you remember, here two options00:17:07
can be done with the leg up or you can00:17:11
leave it on the floor and bend over, but00:17:13
here control your back position00:17:16
so that you don’t bend over, then00:17:18
try to keep your pelvis a little more evenly,00:17:21
stretch back and up and take your00:17:25
breath in and slow down, slow down the00:17:29
slower the more consciously you perform00:17:31
the movement, the better they will react to turn on00:17:33
your even sweat out more if you00:17:35
are very on him so Tatars on00:17:39
inertia at some kind of00:17:41
amplitude big engine don’t00:17:43
feel anything, but on the contrary you slow down,00:17:45
stretch out, try to do it as00:17:48
clearly as possible accurately while holding all the00:17:52
bones of the pelvis, all positions on the00:17:56
chest as it should be00:18:00
screwed and 10 I think so 10 already, yes, like00:18:05
this even before I do it twice and count00:18:07
better after me, it’s better to count, well, I’m00:18:09
chatting a lot, tell me,00:18:11
distracting from the count, there’s, well, here’s a00:18:16
cool quick workout for the buttocks,00:18:20
now we’ll also do one exercise00:18:24
that will help us more from below and it’s good just00:18:31
a little bit, yes, here’s the big buttock to00:18:33
finish off a little bit, get up on all fours00:18:37
here you can put them on, don’t regret it, I00:18:39
won’t say that I’m already in a hurry00:18:40
and you can put it on, but remember what we have here,00:18:47
what we have here, doesn’t waddle00:18:49
there descent when you do the00:18:51
abduction your tass is also very smooth and00:18:54
stable you control this moment00:18:56
exhale and do the abduction quickly my00:19:01
favorite 10 times back00:19:02
if you fall over choose the hand00:19:04
opposite to the leg we are also not in much of a00:19:08
hurry here we connect the00:19:10
abdominal muscles it’s all about the fact that our body a00:19:13
single whole that you can’t interrupt00:19:16
individual pieces of the body, yes, everything needs00:19:19
to involve movement through breathing, we00:19:21
connect00:19:22
10 already was 5 I’m telling you, clever girl in the00:19:25
diagonal now look here 200:19:28
I’m a little in the diagonal, also at different00:19:30
angles, we stretch our muscles 6 we give the00:19:36
direction different directions of the fibers00:19:38
then there we move the muscles we move the leg00:19:41
in different directions so that all the fibers00:19:43
we have you work not only one but00:19:48
when we do the classic00:19:49
we do it in one plane and here we are at00:19:52
different angles00:19:55
3 we work with our muscles 4 pushing 500:19:59
now the third angle yes this is inward00:20:01
diagonal six seven eight nine I00:20:07
shouldn’t feel much porn 1000:20:09
remove Tavi’s hand and the last rainbow00:20:14
time is also one of my favorites 200:20:16
across the top the toe is pulled like a string from the00:20:20
pelvis straight very strongly arrow leg00:20:22
you can do it as you like as you want the00:20:25
main thing is to stretch out the pelvis and hold00:20:27
the body back and forth is 19 let's go00:20:34
with me and00:20:35
10 well, the other leg is stretched out and00:20:41
the other leg is back 1 2 if you have00:20:45
a weighting agent up to you, well, that is,00:20:47
the load will be stronger, you can also00:20:50
put an elastic band here if you want to00:20:52
strengthen my00:20:55
god my buttocks very much well, the pole00:20:58
and these at the beginning that we made,00:21:00
if you regularly work00:21:01
with you 10 more diagonally in the open, then you will00:21:10
definitely improve the inclusion of your00:21:15
buttocks, they will burn you just from the fact that you are00:21:17
lifting the way I do right now with an empty leg, yes00:21:20
I already I feel thousand, the more we00:21:22
train the topic, the better we hear00:21:24
our body, the better we can control it, the more00:21:27
active it is, the less effort we need to make to00:21:29
feel that00:21:30
something is burning there, so strive to wake00:21:33
up the body like this00:21:36
inside 2 and this Of course it’s cool, I myself00:21:42
am surprised how cool this works,00:21:46
but about losing weight before losing weight, I’ll pass it all00:21:54
99 I hope 9 is already up to 10 and we have a00:21:58
rainbow 2 here I’m tightening everything up, that is,00:22:01
make sure they don’t hang around like00:22:03
this it won’t work tyga diss00:22:05
need for stabilize the body of the pelvis and00:22:11
lift with your foot 8 back and forth this is 1 9 and 1000:22:21
oh I even sweated girls we just00:22:25
stretched down and the courts came out this is the00:22:36
fastest stretching of the groove pigeons well move like00:22:40
this stretched out with the top of the head up00:22:42
and dropped on the forearm00:22:45
everyone as much as they can go down00:22:48
but we strive to stretch out, lie down00:22:51
completely,00:22:54
inhale exhale the other leg,00:23:03
sit down, I hope that I, too, will stop00:23:06
eating watermelons at night, I will immediately feel00:23:12
lighter and slimmer, and for the girls, this00:23:15
greatly affects our figure,00:23:19
our mood, everything, everything, everything, so00:23:21
that don’t overdo it, you need to feed00:23:24
yourself during the first full day,00:23:28
eat as much as possible, I’m already in the wind,00:23:30
something lighter and without sweets and00:23:35
fruits in the evening, downstairs, I tell myself00:23:41
soup,00:23:43
well, we’re done, thank you for doing00:23:49
this workout, you were with me until the end,00:23:52
write yours in the comments how00:23:53
did you like it, how does it feel, do you00:23:56
manage to connect your buttocks so much,00:23:58
do they burn and how will you feel00:24:00
later? I love you and wish you00:24:03
beautiful elastic buttocks, a built-in00:24:05
healthy body and see you soon00:24:09
[music]Description:
Всем привет, в этом видео, мы вместе с вами, сделаем приятную и при этом эффективную 3D тренировку на ягодицы. Хотите, чтобы ваши ягодицы горели, включались даже когда вы ходите, то эта тренировка для вас. Отличной тренировки! *Подписывайтесь на мой инстаграмм https://www.facebook.com/unsupportedbrowser там, ежедневно показываю упражнения для всего тела, мотивирую и заряжаю энергией! *Онлайн Курс "Измени себя и свои привычки за месяц" и многое другое https://slimfitfamily.com/ ____________________________________________________________________________________
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