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Tip: The brutal prey burnout



The Burner

Add this two-round burnout after your hard work on the gluteal muscles. First take a resistance band like the Glute Loop and place it directly above your knees. The higher you position your thighs, the easier it is. The closer you get to the knee, the harder it is.

Round 1

Thirty-second bent feet with increased good

Make sure you drive through your heels to maximize muscle recruitment in your back chain. As you lift and lock your hips at the top of the movement, hold your chin in the chest and squeeze the gluteal muscles at the top of each bridge.

Continue to the next exercise without a break.

30 seconds of brushed feet increased abductors

Turn right into the abductors at the top of your glow bridge. Do not try to do this as soon as possible. If you want to get the most out of this movement, play with one second "out", one second hold and one second "in" tempo.

Rest for 10 seconds and repeat the round four times.

Round 2

15 lateral shells on the right side

Place the strap directly over the knees and lie down on the side. Move the upper knee away from the lower knee and then return down.

Continue without rest with the next exercise.

20 side hips on the right side

Remove the band and put it on the same side as shells. Push the lower leg and lower arm to lift the entire body off the mat then return to the floor.

Turn around and make the shells and hips on the left side. Repeat round two three times.


Build up gluten with resistive resistance



Real men train their gluteal muscles



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