This hips, buttocks and thigh training is perfect for the direction the major muscles of the lower part of the body. Many of these movements are advanced and may require some practice to get your form. Start with any weight or a light weight to improve each year and avoid injury.
Consult your doctor if you have any injuries or medical conditions. Avoid all the exercises that cause pain or discomfort.
Several weighted dumbbells, a stage or platform, a band of resistance and an exercise ball
How to make the hips, buttocks and thighs training.
Heating with 5 – 10 minutes of Cardio
Complete the exercises in each series, one after the other without rest between
Rest for 30 – 60 seconds and passed to the next series (shorter) or repeat the series 1 – 3 times to a more intense training.
1 set 1: squat
Keep heavy weights on the shoulders (shown) or on the sides and bottom in a squat until thighs are parallel to the ground. Repeat to 12 reps.
2 side step squats
Put a band resistance under the feet and hold the handles with both hands. Take a step off to the right and lower in a squat, knees behind the feet and the maintenance of the tube voltage. Step the feet together and continue the clearance to the right to 12 steps, or the length of the room before switching sides.
3 the front squat legged man
Up to a platform very short and lift the left leg out in front of the step. Bend the right knee, trying to bring the toes left on the ground while pushing the hips back, straighten and repeat to 12 repetitions of each side.
Repeat the set 1 1 – 3 times.
4 set 2: step UPS
Stay behind a platform 15 inches or stage, the weights in the hand. Put your right foot in step, transfer the weight to the heel and push the heel to come to the stage. A step down and repeat to 12 reps before switching sides.
5 deadlift gimp
Tip the hips and lower weight to the floor (straight back) while raise the right leg out behind you at the level of the hip. Squeeze the glutes right leg pull back and repeat to 12 reps before switching sides.
The knee bent 6 deadlift
In a broad position, place heavy weights on the ground between the feet. Crouch down (the knees behind the feet and ABS) and pick up the weights that you stand up. Squat back down, put the weights down and stand up. Repeat to 12 reps.
Repeat the set 2 1 – 3 times.
7 set 3: slice the ball
Put one foot on a ball behind you (to support the ball against the wall, if necessary), bend your knees and lower in a riding arena, keeping the knee behind the toe. Press on the heel press up and repeat to 12 reps, and then switch sides.
8 sliding side lunge
I put a plate of paper under the left foot and maintain a heavy weight on the left hand. To keep the weight on the right leg and bend the knee as you slide your left foot out to the side, keeping your left leg straight. Some weight to the floor and the carriage, sliding the foot back. Repeat to 12 repetitions of each side.
Scanning lunge 9
Start with feet wide and hold a weight (or Kettlebell) in both hands. Pivot and turn right in a riding arena, at the same time sweeping the weight down with his left hand. Pivot to the front, changing the weight for the right hand and turn to the left, reducing in a riding arena to bring the weight down. Continue alternating sides, while swinging the weight above (if you are advanced, you can launch the weight to the other hand on the upper part of the motion) to 12 reps.
Repeat the set 3 1 – 3 times.
10 set 4: Extensions of the hip
In the forearm and knees, put a weight behind the right knee. Squeeze the weight and raise your right leg up to a 90 degree angle, and by pushing the lower part of the foot towards the ceiling. The bend and repeat to 12 reps before switching sides.
11 ball butt lift
Lie down on the ball with weights in the hips. Tighten the buttocks to elevate the hips until your body is in a straight line as a bridge. The bend and repeat to 12 reps.