Это упражнение включит ЯГОДИЦЫ на 99% | Всего 2 МИНУТЫ в день, чтобы подтянуть ягодицы ДОМА

Are you waiting for your boy? Oh, what a beauty! Why are you waiting? Get up and go! You see, this is how we carry our burdens. We are women. In any case, we have to carry our burdens periodically. Sometimes the car doesn't work, sometimes my husband works, sometimes I just need to go to the store. Well, I went for a can of peas and got a whole basket of everything. I really want to shoot shorts about this. I'll probably shoot a video about body verticalization soon. Body verticalization is a very useful topic that allows you to keep your health even in such household, seemingly small, insignificant details. Although they turn out to be very significant in the future for your health. What am I talking about today? About how you can use these weights. Well, of course, you can't carry a kilogram of potatoes, tomatoes and cucumbers in a bag. But you can work with a five-liter bag. And, you know, I think that I can't sign up for the gym, I don't have time, I don't have money for a subscription. But this is all from the category of excuses. We have a weight, we have a wall, we have a desire and an intention. And from these four components, power home workouts are built. Why a wall and why a weight? I'll show you now. The most important thing in squats is their correctness, the correctness of technique. Because during the squat, there should be a mutation of the gluteus maximus. I think you've already heard about this gluteus maximus mutation. Now only a lazy coach, perhaps, does not talk about it. Well, that is, when you go into a squat, the most important thing is not to do a kivok with your pelvis. This kivok with the pelvis is a counter-mutation of the gluteus maximus. And, accordingly, in this position we stretch the quadriceps muscle, the front surface of the thigh. And we pump it, not our buttocks. And therefore, when we keep the pelvis in a normal position, when we represent the gluteus maximus, which, like flashlights, shine back, and when we feel how the pants stretch on the butt, and when we hold the knees relative to the second toe of the foot in a coaxial way, in this case we get the correct squat. So, if in the correct squat we additionally apply weight, then we will get a very fast growth of the buttocks. Yes, it is growth, and not just their tone. Therefore, look what we do. I tell you about the correct squat and about a minimum of 10 such squats a day, which will give you a tone of the buttocks. If you do more, then you will also get a growth of the buttocks. So, we put a 5-liter bottle, which I just picked up in the ocean and got a little wet. As you can see, I have ocean water here, not something else that you might think. So, we put the weight on the trapezoid. It is very important here not on the neck. What is the first mistake? That is, to put it on the neck like this, look at the clock, and how many squats I did there. This is how you load your lower back, you load the cervical spine. So, we hold the weight with our hands, that is, we constantly hold it, and we rest a little on the trapezoid. Once again, not on the neck. The neck is coaxial with the thoracic spine. Further. Here at the start, we just adjust for ourselves on the foot. We listen to our foot. There is a support on the heel, there is a support on the base of the thumb, on the base of the little finger. We reach up with the top of the head. We come half a step to the wall. More precisely, we move half a step away from the wall. And we start here with the gluteus medius to reach the wall. Look, I fell. That is, maybe I need to come a little closer. Or sit a little deeper. I'll come a little closer. So, once again. We stretch with the gluteus medius. How to find them? This is to sit on a chair, put your palms under your butt and feel two such large protruding bones. These are the gluteus medius. So, we imagine the gluteus medius now as if they were flashlights. And these flashlights shine back and illuminate the path behind. And we try to touch the wall with these flashlights. And this will be the correct squat. The correct weight is on us from above, which we hold correctly. The correct position of the gaze, which we have here, is horizontal. And here it goes, look, once and slides from 45 degrees to the floor. It is also very important how you get up. Very often in the squat it is recommended to get up and pull in the buttocks. Why? If the buttocks work like this here. Now I will show. You must imagine how your hip joint is built. That is, here we have the hip bone. Here we have it, so to speak, in the lodge. And here we need to stretch this place, this zone, a little, according to the sensations. That is, if we put our hands here, in the projection of the hip joint, and in the squat we listen to how our hands are clamped with the hip joint, that is, the hip, more precisely, is pressed against the pelvic bones, then here we should listen to how this place would stretch out, without the feeling of pulling in the buttocks. That is, here and so the buttocks get enough tone. And here we add weight from above. That is, if you just want to learn the squat correctly, then you do it without weight first. If you already want an additional tone, growth of the buttocks, then we hold the weight, then we do not break the neck, then we direct our gaze here, right along the horizon, here at 45 degrees, we touch the wall and grow, feeling the elongation in the projection of the hip joint. Minimum 10 times. Well, listen, I didn't have a 5-liter bottle when we lived in Russia and ordered 19-liter bottles, now I have to carry 7.5-liter bottles on myself. Here they are with me, but why not take them and train? If you have dumbbells, you can do the same with a dumbbell. The dumbbell here is at least 5 kilograms, because it is berry, because they need more load than, say, the same hands. There, in general, a kilogram and a half is more than enough, and it is better not to swing the hands separately for women. Well, about this, in the beauty designer I have everything in order to have toned, beautiful, tightened hands, without these hangers, just doing complex exercises. So, do you have a 5-liter bottle? If not, well, buy it for yourself or buy a dumbbell. And here, 10 times, then you do 20 times, then you did 2 sets of 20 times, then after a while you realized that you want to do such squats in the morning and in the evening, and you will have berries. Do you understand? No need to go to the gym for this and devote some time to it, your berries will not be hypertrophied, but they will be beautiful, tightened, and you will spend, well, how much does 5 liters cost? In general, go to the store, see how much a 5-liter bottle costs, that's how much money you will spend on it, and less time. So, my friends, train, I give you this charging energy, because home workouts are much cooler than going out, showing up, spending time. Well, maybe someone likes it too, someone is impressed, well, that's good too. And in my beauty designer, girls are motivated and impressed by the fact that they later see in the mirror. Well, your Orlova Dasha was with you, subscribe to the channel, like, here is such a short video with such a short workout, but extremely useful for every day, absolutely every woman, and men too.