يعطيك العافية اختي
و كملي الموضوع الله يخليكي لأني في أمس الحاجة حق تمارين المؤخرة و الأرداف :(
D.R.A
•
تابع
Front lunge
- 1 -
- 2 -
Rainsed front lunge
Side Lunge Slide
Stand with feet hip-width apart, left foot resting on a paper plate. Bend the right leg while sliding the left foot to the side, torso upright and abs in. Slowly slide left foot back to starting position, repeating 8-12 times. Switch legs and repeat for 2-3 sets.
يتبع ....
Front lunge
- 1 -
- 2 -
Rainsed front lunge
Side Lunge Slide
Stand with feet hip-width apart, left foot resting on a paper plate. Bend the right leg while sliding the left foot to the side, torso upright and abs in. Slowly slide left foot back to starting position, repeating 8-12 times. Switch legs and repeat for 2-3 sets.
يتبع ....
D.R.A
•
فلاش تمارين
Forward lunge - leaps
Side lunge
backward lunge - side leaps
WIDTH=550 HEIGHT=450
Forward lunge - leaps
Side lunge
backward lunge - side leaps
WIDTH=550 HEIGHT=450
الصفحة الأخيرة
Your Butt Workout
Squat القرفصاء
This exercise strengthens and shapes thighs and glutes.
Assisted Squat
- 1 -
- 2 -
Dumbbell Squat
Stand with feet shoulder-width apart, holding a dumbbell in both hands. Bend knees and lower into a squat as far as you can (butt no lower than knees), making sure your knees do not go over your toes. Push through the heels and butt to stand and repeat.
- 1 -
- 2 -
Single Leg Squat/Step Up
- 1 -
- 2 -
bar squat
تابع ....