If you are just starting to exercise at home or returning to fitness after a long break, we offer you a set of exercises for beginners. The program includes 6 workouts for losing weight and getting rid of problem areas that are easy to follow at home. Below are exercises for the first day of training: training for the hips and buttocks.
1. We offer you 6 ready-made sets of exercises:
PN: Training for the lower body (thighs and buttocks) - is presented belowBT: Interval training for body tone and weight loss
SR: Low-Impact Cardio Workout
Thu: Upper Body Workout
PT: Circular training on problem areas
SB: Full body stretch
Repeat the program for 6-8 weeks, during this time you can reduce the volume, get rid of excess fat, develop stamina, tighten your arms, chest, stomach, hips, buttocks.
2. The duration of the training is about 30 minutes, including a warm-up for 5 minutes and a stretch for 5 minutes. That is, the duration of the main lesson without warming up and stretching is 20 minutes. This is an ideal time for beginners, which will allow you to work on the target muscles and not overdo it in the load.
3. Training is designed for primary and primary-intermediate level, mainly for girls and women.
4. For training, you will need a mat and some free space in the room. No additional inventory needed.
5. Training is suitable for those who want to lose weight, burn fat and tighten the body. This is not a program for muscle growth or volume expansion.
6. How can I complicate this workout for the hips and buttocks:
Use leg weights
Use Fitness Gum
Use dumbbell
Increase the number of circles
Increase reps or exercise time
7. The structure of the training for the hips and buttocks, which is proposed below:
Warm-up warm-up (5 minutes)
The first round is performed standing up: exercises are repeated in two circles (~ 10 minutes)
The second round is performed on the floor: exercises are repeated in two circles (~ 10 minutes)
Stretching on the floor (5 minutes)
8. This program can be performed in time or in the number of repetitions of your choice. If you want to perform this workout for the hips and buttocks on an account, then the exact number of repetitions is indicated below in the description for each exercise. Please note that in the case of performing exercises on the account without a timer, the program time may differ from the declared one, since the training pace will be individual.
9. If you want to train in time, then the exercises in both rounds are performed according to the scheme 30 seconds work / 10 seconds rest. To execute the timer, you can download the application for a mobile phone (for example, Tabata Timer) or enable the finished video with a timer:
10. If over time the load seems insufficient, then it is necessary to move on to more complex and intensive programs.
Our site also has a series of advanced training sessions:
PN: Intensive training for the legs and buttocks
VT: Advanced Upper Body Workout
SR: 500 kcal intensive cardio workout
TH: Low-impact training on the floor from problem areas
PT: Interval workout for weight loss and body tone
In the warm-up you will find 10 exercises to warm up the joints, warm up the body and prepare the muscles for the upcoming load. This warm-up involves an emphasis on the lower body, so you can use it in other workouts on the hips and buttocks. The warm-up exercises are performed for 30 seconds without rest between exercises. The total duration of the warm-up is approximately 5 minutes.
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