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Try this 3-Move Cossack Squat Workout to build glutes and quads



In some workout programs, the day of the leg is the short end of the cane. However, if you want to build a lower body at the tree trunk level, you can not skip it. If your usual squat routine does not inspire you, focus on more dynamic multi-level exercises to get the job done.

This Under Body Series of Men's Health Fitness Director Ebenezer Samuel, C.S.C.S. Interweave three drills into one for a killer leg blaster that hits your glutes, quads and even your core.

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"This product offers one-stop shopping for your legs with multiple applications," says Samuel. "The series is also a perfect day finisher that shatters your legs from any angle and requires more power when you disperse the transverse energy you generate, and then quickly redirects to the (more traditional) sagittal plane."

Cossack Squat multi-leg leg series, you need a pair of kettlebells and some space to spread as you bend, jump and squat in multiple directions. If you do not have good weights, you should check this option in Yes4All.

Samuel recommends that you keep the weight on the lighter side, as you can really do reps here – but make sure you use something heavy enough to challenge you. "[The load] forces you to maintain a high backbone and blame your core for the movement," he says. "You'll get a lot of skew if you keep them loaded, especially if you leave the Cossack."

  image "title =" image "class =" lazyimage lazyload "data-src =" https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/eb-swole-3-19 -title-1553017366.png? crop = 1xw: 1xh; center, top & resize = 480: * "/> [19659011] Men's Health / Eric Rosati </span>		</p>
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  • Stand with both kettlebells in the rack position and hold Hold the handles with the weight on the forearms, hold your wrists vigorously, squeeze your core together to counteract the strain and maintain that position the series.
  • Perform a Cossack occupation by sliding your left Press leg down sideways, keep right leg straight and keep left leg straight, push back right leg to return to a standing position.
  • Immediately lower a standard squat until your thighs are just below the parallel position
  • Once you have finished the squat, use your right leg return to perfo a reverse lunge.
  • Repeat the process for the repetitions and then switch legs.
    1. The tempo may be difficult, so be sure to work through it a few times before moving. "Start slowly and work to get faster as you get used to it," Samuel advises. "Few moves in the gym encourage you to divert the power you create this way, so your body is shocked first."

      Add this to your leg tag as a finisher or Try a 15-minute standalone workout by performing 3 to 4 sets of 5 to 6 reps per side. More tips and routines from Samuel can be found in our complete Eb and Swole workouts. If you want to try a more engaging routine, consider the Ebs New Rules of Muscle program.


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