Подгответе се за запаление на мускулите бидејќи најдовме совршени вежби за нозе и задник

Сакале да си признаете или не, сезоната на голи нозе е пред прагот. Освен што си дадовте задача да си го освежите ормарот со летна облека, на својата “to do” листа секако ќе мора да ставите и неколку ефективни вежби за  згодни и стегнати нозе. Бидејќи викендот е пред вас, имате одлична прилика за телесни активности кои не ни помагаат само да го обликуваме своето тело, туку е битна и за имунитетот кои е исто така многу важен во борба со вирусите и настинките кои владеат.

За среќа на инстаграм има фитнес инфлуенсерки ширум светот кои беа вредни и не само што објавија фотографии од нивните фигури, туку не почастија и со со видеа во кои покажуваат кои вежби треба да ги вметнеме во распоредот за тренинг. Каде и да вежбате, дали во теретана или дома добро погледнете ги нивните тренинзи и влезете спремни во сезоната на пролетни фустани.  

Вежби за нозе со Whitney Simmons

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AHHHHH first workout vid in my range 😭 in one of my favorite colors… hehe HOT FIRE PINK 💓💕💗 here’s a COMPLETE leg and boooooty workout using only dumbbells. Let’s get it 1️⃣ 3 sets of 12 | dumbbell 1 & 1/2 sumo squat 😅 my fave squat variation 2️⃣ superset | 3 sets 15 sumo ski squat into 15 jumping sumo squats WOWZA 3️⃣ 3 sets of 10 | walking open stance lunges…. quad killerrrr 4️⃣ 3 sets of 10-12 | single leg RDL into RDL … back into single leg RDL on the other side!! I count each single leg RDL 5️⃣ superset | 3 sets of 10 b-stance glute bridge each side into heels elevated glute bridge. Feel free to use a bench of box instead of a dumbbell for this Wearing… @gymshark x @whitneyysimmons 😭😭😭🥳💓🙏🏼👏🏼 sports bra and leggings in HOT FIRE PINK… more and more info coming sooooooon hehe #gymsharkxwhitneysimmons song is is Trust Issues by @astridsofficial #legday #legworkout #dumbbellworkout #bootyworkout #bootybuilding

A post shared by Whitney Simmons (@whitneyysimmons) on Sep 2, 2019 at 12:55pm PDT

Вежби за долиот тел од телото со Meggan Grubb

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Lower bod 💛💛💛 It’s a lower bod day w a whole lot of booty 👏🏻 Happy happy Monday guys! Hope you had a lovely one 🥰🥰 1️⃣ dumbbell squat dropset – 10 reps on heaviest weight then 12 reps on middle weight and then reps til failure on third weight (lightest weight). X 4 2️⃣ hip thrusts – 10 reps X 5 3️⃣ cable pull throughs 10 reps, superset with plate RDL’s – 10 reps. 3 supersets! 4️⃣ frog stance leg press – 10 reps X 4 5️⃣ kickbacks – 8 per leg X 3 Lemme know if you try this one it’s a goodun!!! 🤓🌈 #workoutmotivation

A post shared by Meggan Grubb (@meggangrubb) on Apr 15, 2019 at 11:13am PDT

Вежби за нозе и задник со Sarah Bowmar

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My ultimate travel tip 👇🏼 If you know you’re going to be traveling with limited / no gym access- plan your workouts ahead of time. Lemme give you an example. We will be in NYC the following three days. We have stayed at this hotel before so I know what’s at (and not at) the hotel gym. So I shifted my days around to lift back yesterday and glutes today because then I’ll be able to lift triceps, shoulders, and biceps while we are traveling. All muscles I can hit using minimal equipment and/or just dumbbells or just a cable machine. Will they be my best workouts ever? Nope. Will I feel better after lifting and enjoy my time more? Yup. There doesn’t need to be this overly strict workout plan to where you can only lift legs on a certain day or ELSE YOU WILL NEVET MAKE GAINS EVER. Allowing yourself to be lenient with our fast paced lives is how this whole fitness thing because a lifestyle and not your whole life – Booty day- 4 sets of 20 of each then move on to the next exercise Video 1: kickbacks Video 2: abductors Video 3: narrow hip thrusts Video 4: band hamstring curls- using x light back from bowmarnutrution.com – Enjoy y’all!

A post shared by SARAH BOWMAR, MBA, CPT (@sarah_bowmar) on Dec 3, 2019 at 3:41pm PST

Bodyweight вежби за нозе со Kayla Itsines

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LEG CHALLENGE ⁣ ⁣ It's so important to continue setting new goals and challenging yourself on your health and fitness journey. That is when the CHANGE happens. 😁💥 This quick burn is perfect for anyone looking to take things to the next level! ⁣ ✅X Hop – 20 reps⁣ ✅Single-Leg Sit Squat – 20 reps (10 each side)⁣ ✅Glute Bridge – 10 reps ⁣ ✅Outward Snap Jump – 10 reps ⁣ ⁣ 4 exercises. 5 rounds. LET'S DO THIS! 💪🏻⁣ ⁣ #BBG #legchallenge #legworkout #quickworkout

A post shared by KAYLA ITSINES (@kayla_itsines) on Dec 9, 2019 at 3:00am PST

Вежби со помош на на Smith машина за долен дел на телото со Linn Lowes

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SOS ⚠️ SOLID LOWER BODY DAY 😩🔥 I’m not joking. This session had me sore for 3 days straight! Must tryyyy for badasses ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣ STEP LUNGE 4×12. 🌸 Don’t use your resting leg to push off from the floor. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2️⃣ LUNGE SQUAT 4×12 🌸 Killer! Lungs and squat. Change leg for next set! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3️⃣ GOOD MORNINGS 3×15. 🌸 Try to step under the bar so the weight is just above your hips before bending down. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4️⃣ SS THRUST – SPLIT SQUAT 6×10 🌸 Hip thrusts and as many split squat you can do right after! Change leg for next set. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Song: Juice Wrld – Armed & Dangerous

A post shared by LINN LOWES – WORKOUTS (@linnlowes) on Jan 6, 2019 at 10:06am PST

Тренинг за цел долен дел на телото со Victoria Grimes

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LEGGGIIIESSSS🔥 ➖SAVE, ❤️ and burn those legs!🦵🏼 – THE WORKOUT: 1️⃣Smith Machine Squats SS. With DB Sumo Squats 4 x 12-15 reps for both 2️⃣Single Leg Side Leg Press 4 x 10-12 reps/side 3️⃣Squat to Stiff Leg Pyramid 4 x 3-3, 2-2, 1-1, 2-2, 3-3 reps 4️⃣Glute Kick-ups using lying hamstring curl SS. Lying Hamstring Curls 4 x 12-15 reps/10-12 reps 5️⃣ Glute Hyperextensions 4 x 12-15 reps – 👀Outfit: @doyoueven (discount link in bio)💕 🎧Dance Monkey – Tones & I – #fit #fitness #legs #work #workout #motivation #exercise

A post shared by Victoria Grimes🇨🇦 (@victoriadariano) on Aug 26, 2019 at 9:07am PDT