Hi, shorts! Get some sexy and strong legs
After doing this training, you're going to want to show off your beautiful legs. Each of these 4 exercises mobilizes a different part of your legs, making the routine fast and effective. We suggest the use of weights of between 5 and 10 kg.
ATTENTION: Before starting, warm up 3 minutes with a little cardio - running in place, jumping jacks or exercises for the glutes. Then do the exercises three times and when you finish do not forget to stretch .
Repeats : 15
Stand with your feet apart, the same width as your shoulders. Hold the dumbbell at chest height with your hands and keeping your back straight, push your hips back, bend your knees and lower your body until your thighs reach a 90º angle. With your elbows, touch the knees.
Resting the weight on your heels, push up until you reach the starting position.
Start standing up, holding a pair of dumbbells - one in each hand - arms at your sides and knees slightly bent.
Keeping your arms straight and your knees slightly bent, slowly bend your hips (not the waist) and lower the weights as far as possible without arching your back. You should always keep your eyes straight ahead. Bring the weights to the ground as much as you can.
To climb, you should not use your back but you will have to do strength with the buttocks to climb slowly.
Strides with shoulder press
Reps: 10 with each leg
Hold the weights at shoulder height with the palms facing outwards and the left foot backwards flexing the knees - taking a stride -.
Lower the weights to the shoulders while flexing the knees, creating a 90 degree angle with both legs.
Stretch both legs as you You raise the dumbbells to the ceiling. This tour will complete a repetition.
Side stride with biceps curl
Reps: 20 , alternating leg
Holding a pair of dumbbells, with your feet and knees together, perform a bicep curl by bending your elbows so that you carry the weights up to your shoulders.
Lower your arms to the ground while you step big to the left. Make sure your left knee does not extend beyond the toes and keep the right leg relatively straight.
When you want to return to the starting position, perform a bicep curl.
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