That will give you these squats-plie?
- Smooth and firm the inner thighs
- The ideal buttocks
What is their advantage over the other?
- not loaded back
- not injured knees
- you don’t need a coach
- the time spent will be 10 minutes a day
The main thing - the correct technique plie-squats. Well, if you have the opportunity to do the exercises before full-length mirror, so you more accurately monitor yourself. If not, try to start with doing exercises at the wall: so you sure you will avoid mistakes and understand how to do plie-squats correctly.
So, how to do plie-squats:
- Feet wider than shoulders. Toes have turned outwards by approximately 45 °. The back is straight.
- Fixing the position of the back, slowly lower your pelvis down while exhaling.
- Watch your knees: they should disperse, repeating the toes.
- Don’t take the pelvis too far back (here the wall-and you will!): imagine (or feel), as you slide your back straight and buttocks on the wall.
- Down to the position when your thighs will be parallel to the floor.
- Hold down for 3 breath cycles (inhale-exhale) and slowly work your way up.
- Do 15 squats, rest 1-2 minutes, do another 15, break again, and the latter approach is also 15 times. You will immediately feel what muscles are working during plie-squats.
- If the load seems heavy, reduce the number of repetitions to 10, but be sure to do 3 full sets.
The result will not keep You waiting!
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