This movement builds a very good strength foundation for the same glutes and the entire leg area. The hips, thighs, butt, calves are all activated, making squats an essential exercise in any weight-loss exercise regime.
How to practice: Stand up straight, feet shoulder width apart, hands straight forward. Slowly lower your body so that your thighs are parallel to the ground, your back straight, your knees not exceeding your toes. Return to the original position and repeat movements.
Deadlift exercises often use barbell, but you can use barbell to practice at home.
Deadlift is an effective complementary exercise for the entire body and can maximize calories burned. Doing deadlift helps your buttocks, calves, lower back and thighs become firmer. At the same time, the abdomen, upper back, arms, forearms and shoulders are also affected.
How to practice:
Step 1: Open your legs wide with shoulders, handle the barbell and always straighten, push your hips back high, the hips do not move. Fold shoulders and torso down, knees down until the weight nearly touches the ground.
Step 2: Use the force in the lower back muscles to pull the shoulders and torso back into position. Repeat 10-15 times, always keeping the entire back straight.
3. Walking lunge
The type of knee exercise affects a lot of muscle areas, helps you lose fat effectively and tone your buttock muscles, increasing your body’s balance.
Step 1. Start with your feet shoulder-width apart, hands on hips.
Step 2. Step forward, bend your knees to lower your hips. Keep your torso straight and lower until your back knee nearly touches the ground.
Step 3. Push on your heel, stretching your legs to bring your body up.
Step 4. Repeat the pose with the other leg, doing the required number of times.
HIIT (high intensity interval training) is a high intensity interval training. Fast, powerful and efficient, HIIT makes your body operate at almost full capacity for a short period of about 30 seconds.
This method of training is not a specific exercise but a series of exercises, all with high intensity. It can be difficult for beginners and note that you should only do 1-2 times a week.