Build lower-body strength with these thigh burners
1. BACK SQUAT
Benefits: Builds strength in your glutes, hamstrings and core. Stand with a barbell sitting on the fleshy part of your upper back across your shoulders (the trapezius muscles). Hold the barbell in both hands, as shown, keeping your torso upright and look straight ahead (A).
Ensure your feet are hip width apart and turned out slightly. Draw your belly button towards your spine and keep the weight over your heels.
Bend your knees to squat down, keeping your knees in line with your feet and not letting them extend beyond your toes. Don’t let your back round (B).
When you’ve lowered to a depth that still allows you to keep a straight back, straighten your legs to stand up by pushing through your heels.
2. JUMP SQUAT
Benefits: This builds lower-body strength and explosive power for sprinting and jumping. Stand with feet hip-width apart and arms down by your sides.
ãã®èšäºã¯ Health & Fitness ã® April 2019 çã«æ²èŒãããŠããŸãã
7 æ¥éã® Magzter GOLD ç¡æãã©ã€ã¢ã«ãéå§ããŠãäœåãã®å³éžããããã¬ãã¢ã ã¹ããŒãªãŒã9,000 以äžã®éèªãæ°èã«ã¢ã¯ã»ã¹ããŠãã ããã
ãã§ã«è³Œèªè ã§ã ?  ãµã€ã³ã€ã³
ãã®èšäºã¯ Health & Fitness ã® April 2019 çã«æ²èŒãããŠããŸãã
7 æ¥éã® Magzter GOLD ç¡æãã©ã€ã¢ã«ãéå§ããŠãäœåãã®å³éžããããã¬ãã¢ã ã¹ããŒãªãŒã9,000 以äžã®éèªãæ°èã«ã¢ã¯ã»ã¹ããŠãã ããã
ãã§ã«è³Œèªè ã§ã? ãµã€ã³ã€ã³
Is It Ok To Skip The Gym Tonight
Too busy, tired or stressed to work out? Stop feeling guilty, sometimes itâs ok to skip a session. Hereâs why...
How To Turn Your Home Into A Smart Gym
Donât want to schlep to the gym to get your exercise RDA? The latest breed of connected machines will bring studio workouts to you
Ski, Hike, Bike
H&F writer Sheila Reid gets active in Val dâIsÚre on a luxury snow adventure
We're Talking To⊠Vick Hope
The TV presenter and Capital FM DJ talks about what makes her feel truly alive
You Have Got Time T0 Run
Is the festive season taking a toll on your training? Follow these tips to squeeze in your workouts, no matter how busy you are
Soothe Xmas Stress
Feeling far from festive? Follow this four-step plan to find support
Rest & Restore
Itâs the most stressful â sorry, wonderful â time of the year. So now more than ever, itâs important to take time out to relax and rejuvenate. Luckily, thereâs a whole host of new ways to do just that...
Me And My Workout Buddy
The winter months can really zap your exercise motivation, but these three women have a workout pal who inspires them to stay fit all year-round
I'm Building A Fitness Empire!
From reality star to sportswear designer, Gabby Allen is on a mission to help you look and feel fab
Get Connected
Donât want to schlep to the gym to get your exercise RDA? The latest breed of connected machines will bring studio workouts to you