超簡單三招訓練蜜桃臀 A SUPER SIMPLE WORKOUT ROUTINE FOR THE GLUTES

超簡單以及我最喜愛的三招訓練蜜桃臀
今天需要的道具有拉力帶跟一張椅子
椅子要找一張沒有輪子的喔
這些簡單的動作
主要訓練我們的髖外展還有髖伸展
這樣我們穿衣服就更好看了

這些動作就算沒有拉力帶，只要每一下做對然後專心從臀部發力的話，都很有效哦！

我是習慣運動45秒，在休息15秒，然後下一個動作，做到3-5組。
有時候還可以做7組！
你也可以轉換一下時間
比如：
運動1分鐘，休息30秒
或
運動40秒，休息20秒
或
運動30秒，休息10秒

還可以把這個加進去自己喜歡的訓練當中

記得量力而為，做到對自己有效的組合！

這裡購買拉力帶：https://matify.com/collections/access...

This one is a super short video where I demonstrate 3 of my favourite ways to strengthen the glutes and thighs!
Props that we'll need are resistance bands and a chair without wheels.
Here I try to work on hip extension and hip abduction to get that nicely defined bubble butt!

Even if you don't use a resistance band, you can still do these!

1. Hip Thrusts
2. Clam shells
3. Hip Extensions on the chair

A sample circuit:
45 secs on, 15 secs off (before moving onto the next exercise),
3-5 rounds.
If you're really energetic, maybe even go for 7 rounds

You may also want to try to switch these numbers around:
1 minute on, 30 secs off
OR
40 secs on, 20 secs off
OR
30 secs on, 10 secs off

You can also mix in your favourite workouts with these for a well rounded routine.

Always do what serves YOU!

Here's the link to get the bands I'm using: https://matify.com/collections/access...

Find me on:
www.fionasheyoga.com