Nicole Mejiaのインスタグラム(nicole_mejia) - 2月3日 00時13分

Here’s one of my favorite burnouts to do after a hamstring + gluteus workout:
I’m using 10lb ankle weights here but you can drop the weight to fit your fitness level!
• 15 straight leg lifts on each leg
• 10 leg curls on each leg
Repeat 3x with 60 seconds rest in between each set!
-
A few tips before you start:
☝?keep core tight and lower back from caving when lifting the leg! Don’t focus on lifting the leg as high as you can, this isn’t dance class! ?‍♀️
You’re targeting the hamstrings and the glutes so it’s important that you’re mind to muscle connecting to that area and focusing on lifting with the target muscle groups. When you lift the leg as high as it can go, you work largely off of momentum and hyper extension in the lower back.
Work slow and steady here!
☝?control on the way up AND down! Use the lifting phase (concentric) and lowering phase (eccentric) to get more out of your workouts.
☝?when doing the curls, don’t leg the leg flop towards your glutes. You should control movement and stop when your foot is perpendicular with the ground. Going any closer to the glute just puts extra stress on the knee joint and doesn’t target your hamstrings at all! ??
☝? if you struggle with keeping your lower back out of the “lifting”, drop down to your forearms.
-
For my weekly workout program, search “fit and thick” in the App Store & Google Play Store!
@getfitandthick
#fitandthickapp
#workout
#createnewhabits
#poweredbyplants
#plantbasedpowerup

[BIHAKUEN]UVシールド(UVShield)

>> 飲む日焼け止め！「UVシールド」を購入する