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Leg and butt exercises by Kim Kardashian's trainer



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Photo: Instagram

If you've ever scrolled through Kim K's Instagram and wondered how she gets her wonderful loot, we have good news for you. Reality trainer Melissa Alcantara shared just six lower body moves that you can do awesome in the gym – Strong legs and the natural rejection of your dreams (see also how Alcantara helped Kim Kardashian lose 20 pounds.)

If you are unfamiliar with Alcantara, you know the following: This woman does not matter. The personal trainer and former bodybuilder used the Internet to teach herself how to fight depression and gain weight. Now she works with A-list celebrities and uses her Instagram platform to inspire others who want to find out the best form of her life. (Find out what she had to say about inverse diets and how she used it to reset her metabolism.)

Take a cue from the screenshots below and follow Alcantara's lead for an epic leg workout in which you You need to set your gluteal muscles on fire. (Apart from a strong AF butt, you'll get all these incredible weight lifting benefits.) However, before you start lifting, you should know that these moves are not easy. So do not be discouraged if you can not do them all right away. It's better to start with lower weights and fewer reps and then move on.

Seated leg extensions

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Photo @ fitgurlmel / Instagram

Sit on the leg extension machine and press the back against the support cushion. Once you have your feet tucked behind your ankle, press your quads (the big muscles on the front of the thighs) to both raise your legs up until they are parallel to the floor, and then return to the starting position in a slower, more controlled motion back to complete the rehearsal.

Adjust the weight so that you do not bend your back and use the side grips for more support. Alcantara suggests making 4 sets of 20 repetitions.

Hamstring curls

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(Photo: @ fitgurlmel / Instagram

Begin by lying face down on an Achilles tendon, position yourself with the lever pad open Keep your upper body as flat as possible on the bench and grab the side handles as you squeeze your hamstrings (the muscles on the back of your thighs) to keep your feet in place Alcantara wrote in her stories.

Hold for a second, and slowly lower your feet back to their starting position to complete a repetition. Make 4 sets of 20 reps.

Barbell Squat with Broad Posture

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Photo: @ fitgurlmel / Instagram

Use a squat rack to put a dumbbell on her • Lay your shoulders (or use a body bar or a mini-dumbbell if you are a beginner). Stand with your feet slightly wider than shoulder width. The toes are slightly outward, the knees are soft, and the neck is neutral. Inhale and support your core, then place your hips and knees in a squat position, put your hips and back back, and keep your back flat. When your thighs are approximately parallel Press in the midfoot to stop a repeat. Do 4 sets of 15 repetitions.

Leg Press

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(Photo: @ fitgurlmel / Instagram

Sit on the leg press machine with your feet on the platforms about shoulder-width until your legs are fully extended with a slight knee flexion, slowly lower the platform by holding your knees towards the chest while keeping your feet flat, then push the platform out again to complete a repetition To make 4 sets of 30, 25, 20 and 20 reps.

Barbell Deadlift

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Photo: @ fitgurlmel / Instagram

Approaching a dumbbell with hip-legged feet, which is close to the bar (FYI: You can also do dumbbells with dumbbells if you are a beginner.) Hinge on the hips, then knees To bend over with a flat back to spread the bar with shoulders wide Keep your neck neutral and in line with your spine, breathe in to support your core, and lift the weight off the ground with a flat back. Hips forward to be great. Pause in a standing position before she is flexed at the hips, then knees to lower the pole slowly to the ground. Make sure your back stays flat throughout the movement. Engineer 4 sets of 15 repetitions

Standing calf raised

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Photo: @ fitgurlmel / Instagram

Stand under the shoulder pad of a standing calf-elevating machine with the balls of the feet on Edge of the platform and legs hip-width apart. Keep knees soft and lower your heels as much as possible. Then lift the heels to press on the balls of your feet. Hold on for up to one second, then lower slowly to the starting position. Do 4 sets of 30 repetitions.


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