Who is not tempted to see Jennifer Lopez's taut buttocks or calves slim la Victoria Beckham? You can also memiliknya, you know. Gurumilang, Senior Fitness Instructor from the Fitness First Platinum Pacific Place describes the techniques set according to the degree of difficulty (from young to the most difficult). Perform a routine, so that targets are met and the inherent perfect dress on your wedding day.
Tighten buttocks muscles
Squat (buttocks muscles bottom)
- Open the feet shoulder width apart. Raise and cross both arms above the shoulders and try to stay parallel. Puffed chest and pull your buttocks to the back.
- Lower the waist down (like sitting position). Hold for 10-15 seconds and do as much as 10-12 times.
Bridge (butt muscles the middle)
- Take the supine sleeping position. Squeeze your hands beside your thighs. Widen your shoulders and lift your legs at the knees.
- Lift the buttocks up to the position of the chest, abdomen, and knee skewed parallel.
- Relax your neck and lift your left leg to the upper thigh is parallel to the right. Hold for 15 seconds, get down and do on foot. Repeat this move on each foot as much as 12-15 times.Parachuter (upper buttocks muscles)
- Take face down sleeping position with your chin touching the mat. Raise your hand to your chest and back.- Then lift both legs up to the maximum extent possible. Hold for 15 seconds and lalukan reps as much as 12-15 times.
Muscles tighten Legs
Calf Raises
- Repeat on the stairs.
- The starting position, raise your body on the stairs with a fingertip position weight-bearing body. Open the legs about a fist hand. Cross both hands on the shoulders upwards. Create a comfortable position.
- Pull the belly in and lift both heels. Hold for 2 seconds and do as much as 15 times.
Hill Squat
- Take a squatting position, heel toe, and arms straight ahead. Keep an upright body position and withdrawn into the stomach.
- Then stood with hands and heels together. Perform reps as much as 15-20 times.
Attended the Step-Up
- Stand and raise one leg above the stairs.
- Raise your entire body upward, lifting the heel (toe). Do as much as 12-15 times on each leg.
Caution:
- Before doing this exercise, try to warm up beforehand at least 10 minutes.
- For maximum results, do this exercise twice a week.