тренировка за стегнато дупе

Днес ще ви представим една кратка и доста ефикасна тренировка за стегнато седалище, която може да правите в домашни условия. Тренировката се състой от няколко суперсерии, като може да започнете без допълнителни тежести и в последствие, с малко креативност да добавите допълнителни килограми за да натоварите по-добре мускулите на седалището.

Изпълнете първото упражнение и без почивка второто (суперсерия) след което починете 60-90 секунди. Направете още 3 (общо 4) след което починете 2 минути и преминете към следващото упражнение. В началото някой упражнения може да ви се сторят трудни а други прекалено леки, при добра форма може да добавите малко тежести като например дискове, дъмбели или дори раница с тежести. Починете 1-2 или дори 3 дни (според това колко натоварени са мускулите ви) и може да повторите тренировката.

Съвет: Преди да започнете с тренировката, загрейте добре мускулите и ставите на краката и седалището, направете кратък стречинг и по възможност 2-3 минути скоци на въже или бързо ходене на място с високи колене.

By Admin

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