Le moyen le plus simple de télécharger des vidéos et des galeries à partir de l'application Lemon8
Bureau : cliquez avec le bouton droit de la souris et sélectionnez "Enregistrer le lien sous..." pour télécharger.
PHOTOS | |||
JPEG | Télécharger | ||
JPEG | Télécharger | ||
JPEG | Télécharger | ||
JPEG | Télécharger | ||
JPEG | Télécharger |
If you're a beginner looking to strengthen your legs at home, try this workout! All you need is something heavy to hold in your hands. I'm using a sandbag, but you could use a heavy book, a milk jug, or anything else!
1. Reverse lunges: 3 sets of 15 reps (per leg)
- Hold the weight at your chest
- Step back into a lunge, squeezing your core to stay balanced
- Try to have your legs at 90° at the bottom
- Push through your front foot to stand back up
2. Squats: 3 sets of 20-30 reps
- Keeping your chest up, hold the weight to your chest
- Sit down into a squat position, keeping weight in your heels
- Make sure you start by bending at the hip, not just knees
- Push hard to stand back up
3. RDLs (romanian deadlifts): 2 sets of 15 reps
- Start with holding the weight naturally at your thighs
- Push your hips backward, pretending you're closing a door with your booty
- Keep your torso flat and squeeze your glutes
- Stand back up by pushing your hips forward
4. B-stance RDLs: 2 sets of 10 reps (per leg)
- These are similar to the regular RDLs
- The only difference is that you should keep your weight in only one leg, and bend the other leg so that your foot is like a "kickstand" for balance
- You can hold the weight in both hands or one hand, whichever is more comfortable
#lemon8partner #homeworkout #lemon8challenge #beginnerworkout #legworkout