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Hi ladies, this article is addressed to you Because the RUNNING Challenge  was very successful, I thought we would continue the series of challenges, with a program for the bottom because it is the first one affected by gravity, that is by the passage of time, and by CELLULITE and, unfortunately, the buttocks muscles, although very large, are quite lazy and only train in certain types of movement.

 

For example, during WALKING, we don't use them nearly at all. They are only driven by movements such as lifting from the chair, climbing the stairs and others as such.

 

A very effective exercise for the buttocks is SQUAT.

https://lh5.googleusercontent.com/9W4ToF2JUKWBTlz6nipkK7RjSJJoLiT1AXLpWB0CDui-vOawnBq8BgUOuhHN9_wtyx7n8Immbxy-lMaE0vjUCN-3UF_ovo0XHQ3_LcW8cjaDXdEfo6vbTiJf6wvT7iEjWu9t_Ffi

Whether you are trying to build muscle or lose weight, Squats are not just for the buttocks: they strengthen almost every muscle in the lower area of ​​your body, including your thighs, hips, and abs, but must be performed correctly.

 

 

How to do 

 

• Stand tall, then we spread the legs width-shoulders, and we lower down raising the arms, the back must be straight, not arched, the bottom pushed back and we do not lift the heels off the floor.

• Then we get up and go down. It is important to try to get as low as possible, the lower, the buttocks muscles work.

• When you get up, you should feel your buttocks working, not just your feet.

 

I propose a challenge of 30 days in the form of a training program. We start with fewer repetitions for accommodation, and every day we will gradually increase the number. If you are tired, take short breaks, walk while shaking your legs and resume when you feel the pain is gone.

 

Ideally, you should take a few minutes of WARMING-UP before you start.

 

 

And now the 30-day program:

 

  • Day 1 - 30 reps
  • Day 2 - 35
  • Day 3 - 40
  • Day 4 - Break
  • Day 5 - 50
  • Day 6 - 55
  • Day 7 - 60
  • Day 8 - Break
  • Day 9 - 80
  • Day 10 - 85
  • Day 11 - 90
  • Day 12 - Break
  • Day 13 - 110
  • Day 14 - 115
  • Day 15 - 120
  • Day 16 - Break
  • Day 17 - 130
  • Day 18 - 135
  • Day 19 - 140
  • Day 20 - Break
  • Day 21 - 160
  • Day 22 - 165
  • Day 23 - 170
  • Day 24 - Break
  • Day 25 - 200
  • Day 26 - 205
  • Day 27 - 210
  • Day 28 - Break
  • Day 29 - 220
  • Day 30 - 230

 

If it seems too easy for you, try adding weights, that is, using a kettlebell, or the Rubber Resistance Band.

 

If you enjoyed this article, please follow me on Pinterest and my Facebook page.

 

If you want a system to free the tighten muscles in the hips, who’s presenting valuable techniques on how to improve your life on various levels such as gymnastics, movement, intimate relationships, strength, flexibility and stability, fat burning, while improving your mood and naturally reducing pain by 100% CHECK OUT THIS VIDEO

 

 

 

Whether you are trying to build muscle or lose weight, Squats are not just for the buttocks: they strengthen almost every muscle in the lower area of your body, including your thighs, hips, and abs, but must be performed correctly. #Sport #Round&Toned30DaysBootyChallenge
26 December 2019
30 DAYS CHALLENGE FOR A ROUND & TONED BOOTY

Aliquando deterruisset mea ne.

Nec unum cetero id. Ne cum debitis accommodare. Mel omnes facilisis

Aliquando deterruisset mea ne.

Nec unum cetero id. Ne cum debitis accommodare. Mel omnes facilisis

Aliquando deterruisset mea ne. Nec unum cetero id. Ne cum debitis accommodare. Mel omnes facilisis

To accept yourself doesn’t mean to remain as you are, but it means committing yourself to work for change. You need to realize that all the weight is on your shoulders, you are the only person responsible.

 

Can you do that tomorrow? are you ready? if not, what do you do to prepare for this?

 

Did anyone say it's easy? It's hard and challenging, but the day you will be responsible and you will not look anymore for excuses, will be the start that will lead you to reach the goals.

 

Sports without a balanced diet it’s not possible! they are in close communion, so: eat healthily, do sports, rest, hydrate properly, and all this mix will lead to the building of a harmonious body.

HEALTHY EATING

 

DISCLAIMER

 

The contents displayed on this public blog Birdy’s Health Dose including text, graphics, and other related content materials are intended for educational purposes only. The content is not intended to substitute professional medical care, advice or treatment

 

 

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Hi guys, I’m Raoul,  I am a full-time blogger, fitness enthusiast, and nutrition fanatic, leading a healthy lifestyle. Balance is the key and my aim is to help others reach their health and weight loss goals and achieve things they never believed they would. Check out my About Me  page to see more about how I can help YOU reach your goals.

contact@birdyshealthdose.com 

 

CATEGORIES

 

 

 

 

 

 

 

 

 

*DISCLAIMER

 

The contents displayed on this public blog Birdys Health Dose including text, graphics, and other related content materials are intended for educational purposes only. The content is not intended to substitute professional medical care, advice or treatment

 

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