15 Min Hips Workout

Δείτε ένα 15 λεπτο πρόγραμμα γυμναστικής που μπορείτε να κάνετε στο σπίτι με απλές ασκήσεις σωματικού βάρους. Αυτή η προπόνηση είναι ιδανική για την ενδυνάμωση μηρών, και τη σύσφιξη γλουτών.
Here is a 15 minute workout program that you can do at home with simple weight exercises. This workout is ideal for strengthening the thighs, and tightening the buttocks.
Bodyweight hips workout
-Squat 12reps-10rest
-Sumo squat 12reps-10rest
-Narrow squat 12reps-10rest
-Squat with leg abduction 12reps-10rest
-Sumo squat high knee up and turn 12reps-10rest
-Narrow squat and calf raise 12reps-10rest
-Deadlift 12reps-10rest
-Reverse lunges 12reps-10rest
-Curtsy lunges 12reps-10rest
-Lateral lunges 12reps-10rest
- Standing hip abductions 12reps-10rest
-Jump squat 12reps-10rest
-Jump lunges 12reps-10rest
REST 1MIN
-Donkey kick 12reps-10rest
-Donkey small kick 12reps-10rest
-Bent leg fire hydrant 12reps-10rest
-Straight leg fire hydrant 12reps-10rest
-Leg raise abduction 12reps-10rest
-Inner thigh lift 12reps-10rest
-Clams 12reps-10rest
-Prone Lying Gluteus Scissors 12reps-10rest
-Glute bridge 12reps-10rest
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