Index

• Place behind you a very high bench or step that acts as a support for one of the two feet; Extend the opposite leg in front of you, making sure that the calf is perpendicular to the floor;
• Place the soles of the front foot well on the ground, while the foot resting on the bench remains in elevation.
• Look forward and keep the core part erect;
• With two dumbbells or alternatively two bottles of water in hand, go down as if you were practicing a squat on one leg.
• Squat jump
• It is only the leg that supports the weight that works: the other accompanies the movement and helps to maintain balance;
• He arrives with his knee almost to the ground, but never touching the floor, and hold for a few seconds.

Then climb up;

Slowly return to the initial position by pushing on the support leg and front foot; Attention: in order not to overload the joint, it is essential that during the bending forward the knee never goes beyond the tip of the front foot. Repetitions : 10 per leg.

Le zone del corpo più gettonate per un’auspicata forma ritrovata? The squat again, this time in combination with the jump. Correct conduct of the squat jump :

Stand upright, with legs slightly apart shoulder width apart and arms outstretched forward; Carry out a squat (bending on the knees) making sure that the back remains straight and that it is the buttocks that push backwards, as if we had to sit in an armchair behind us. Get down in complete squatting;

Once at maximum flexion, with the knees just above the ankles, jump with energy upwards, keeping the head high and helping themselves with a slight movement of the arms; Land again by cushioning the legs during the arrival phase, with a delicate spring on the knees.

Repetitions : 10-15 times without breaks for 3 series, with short recovery between one series and another.

• Jump squat: how you run and the mistakes to avoid
• Low Skip
• A well-known exercise among footballers and among those who practice athletics, low skip is a type of running that involves an evident lifting of the knees.
• It can be done on the spot, or on the run.
• Proper unwinding of the low skip :
• Lift your legs just below your hip while keeping your torso and head tilted slightly forward;
• The shoulders must be still, while the arms must stand close to the hips moving in contrast to the legs (when we lift the left leg we carry the right arm forward, and vice versa);

Maintain contracted abs. Repetitions : On the spot 30 seconds of movement in full sprint and 10 seconds of recovery.

Repeat for 5 - 7 times.

Prima di tutto serve volontà . The famous “donkey kick” is one of the best exercises to firm and tone the buttocks.

Correct conduct of donkey kick : Position yourself on your knees with parallel legs slightly open.

1. Keep the torso straight and the belly in and inhale. On exhalation throw the leg back at 90 degrees, making sure that the thigh is parallel to the floor.

2. Repetitions : 20 times per leg. You might also be interested in:“ How to train at home bodyweight?

3. Workout without tools ” From targeted workout to cosmetics, do you want to discover all the secrets to keeping fit?

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