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Hey guys! I have previously shared a post ranking my go-to glutes exercises, & wanna share a video demo of how the exercises look like/what’s my form like. (P.S I’m not a certified trainer, these are tips tgt I’ve learnt which works well for me! :) )
☝️ 1️⃣ Staggered Stance RDL
RDLs are great in general but the single leg version allowed me to focus on 1 leg & avoid any muscle imbalances.
> place ball of back foot behind heel of front foot, I usually keep my knees at same line.
> like usual RDLs, initiate movement by hinging from the hips
> hips only go as far back as it can, then squeeze flute to come up.
✌️ 2️⃣ Back Extension
There’s no need to extend your body all the way up for this! (Or else you’re hitting more on your lower back)
> Point your feet diagonally outwards to hit the glutes!
> keep core, lats engaged (don’t arch when coming up)
> squeeze glutes at the top!
3️⃣ Hip Thrust
The split second pause on every rep really hits the 🍑! So don’t only thrust & reset, do every rep with intention, & you’ll feel it hitting your muscles!
> core engaged & keep chin tuck to avoid any arching of back
> thrust up, have a split second pause at the top while continuing to squeeze glutes
>> you’ll feel the burn 🔥
Add these after your compound lifts! (Squat/deadlift). Hope this helps for some of you~
Visit my page if you’d like a 1 day leg workout! :) Happy Workout!! 🦵