Transcription
Today I met an acquaintance and was simply in shock at how she looks. At her 69 years, she looks amazing. You know, I haven't seen her for about 5 years. And now I looked at her, she has firm buttocks, she has beautiful legs. It would seem, a person is almost 70 years old. I asked her a question: "Maybe you work out at the gym?" "No." She says: "Do all the exercises at home and specifically showed with a chair what exercises she does." Today I will share these exercises with you, so get ready and prepare such a chair. Just look, the back of the chair should not be very high, lower than your waist. It's better if it's somewhere around here, right? And before you start the complex of exercises, which will allow you to look gorgeous, you will have such gluteal muscles, wonderful legs, all your friends will be jealous, men will simply fall in heaps, as they say. Everyone will be crazy about you. Look, the first thing we do, we definitely do a warm-up. Walk in place for at least 5 minutes, right? Then warm up the hip joint. Do at least 20 movements like this for each leg, right? And definitely warm up our ankle. You can also rotate your pelvis. Well, if you're not lazy, you can also warm up your upper body, do various movements like these. So, the first exercise you will see, I initially thought, what nonsense, rubbish, this exercise doesn't work at all. I did this exercise for a few days, my buttocks were simply falling off. Some phenomenal load, the buttocks became somehow more firm. Therefore, if you do it, your reflection in the mirror will be simply magnificent. Look. Put your hands on your waist and do this rotational movement. See, first in one direction 10 times, and then in the other direction 10 times. And if the back of the chair is high, naturally, you won't be able to do this exercise. Moreover, some women already have, you know, certain age-related problems, problems with the hip joint. And for some, this chair back is too large an amplitude, right? You do this exercise, only if it doesn't cause pain. If such an amplitude causes pain, find some kind of ottoman, right, and do a rotational movement around the ottoman. So, do two-three sets for each leg, rest between sets for at least one minute. Well, and do this exercise twice a week. This will improve the function of the hip joint, because mobility will improve, and the gluteal muscles will receive a phenomenal load. Then, look, the next exercise. This exercise is also quite effective, but not the easiest. Therefore, before you do it, I recommend doing a preparatory exercise. That is, now the second exercise will be preparatory. How does it look? Simply put the chair and touch with your leg like this, touch and return to the starting position. So it's not a strength exercise. It's more of a preparatory, more aerobic movement. Do it for at least one minute, right? Rest for a couple of minutes and then proceed to this complex exercise. How does it look? Your task is to place your foot normally on the chair like this, as I show you, and hold onto something, right? And do this movement, right? Push off with your leg and return to the starting position. Look, if your weight is over 90 kilograms, this exercise, of course, won't be particularly suitable for you, because, well, firstly, the chair might not withstand it, and secondly, it might be too difficult for you, because here you lift yourself up precisely by working the muscles on one leg. Of course, this leg also helps a little, but this exercise has a phenomenal effect on your gluteal muscles. That is, an unprepared person won't be able to do it, right? But if you are already a little prepared, then this exercise will suit you. And when you do this exercise, look, your task is for the knee to look towards the second toe, right? Here is the big toe, here is the second toe. If you lift yourself up, right, and at the same time the knee goes in this direction or that, it will not be very good. You can get injured this way. The knee should look exactly like this. That is, you need to do at least 10 such movements. First with one leg, then with the other, lift yourself up. And this, of course, will have a very good effect on your legs, they will become more toned than from squats. And then, after you have done this movement, there is an even more complex exercise. This is already a movement with a knee swing at the upper point. and with a lunge at this point, with a swing here and with a lunge here. I recommend placing the chair near a wall so that you can support yourself a little, right? If your knees allow you to do this exercise, I will simply be proud of you, because this movement will have a very good effect on your legs, and your buttocks will become rounder, more firm. I have seen a huge number of women over 50 who, by doing this movement, brought their legs into shape in a few months, but you need to prepare for it. Not everyone will be able to do it. And in order to prepare for this movement, for example, if you don't have enough strength, I recommend doing a few exercises that will strengthen your muscles. For example, these movements that you did, right, didn't suit you, meaning they are difficult for you. Then you do this preparatory complex of exercises. The preparatory complex of exercises looks like this. The first movement, right, you sit on a chair, put on a resistance band like this and do movements like this, right, spread them 20 times. Do three sets like this. This is the first movement. The second movement. Sit on the chair, stand up. Sit, stand up. The same. Do 20 repetitions, three sets. Then the next movement. Look, hold onto the wall, the door, and here is the resistance band, you see, right? And do this movement. Inhale. And exhale, move to the side. Inhale. And exhale, move to the side. You can see better from this side, right? Inhale, exhale. Inhale, exhale. 20 movements. So, choose a resistance band that makes it difficult for you to do the twentieth repetition. This is very important. And then, look, there is this movement. You simply place the chair like this. Lean your elbows here and do this movement, you see? And hold for at least one second at the upper point on the exhale. You can do the same for the other leg. You see, a wonderful movement that will strengthen your buttocks. So, look, the exercises that I showed right away are very effective. If you can do them twice a week, two-three sets, congratulations, you will look magnificent. But if you suddenly find that these exercises that I showed you right away are very difficult for you, then do this complex of exercises that I showed after the preparatory ones, right, after a few months you will strengthen your muscles and will move on to those exercises that you watched at the very beginning. So be sure to do it regularly, consult with your doctor, you may have contraindications. Be sure to share this useful video with all your friends and, of course, subscribe to my Telegram channel. There is a huge amount of useful videos there. The link to the Telegram channel will be in the description under this video.