Beine
Beautifully shaped legs with good muscle definition. How nice is that?! We have selected a series of fitness exercises for you that you can perform with the sport elastic, so that you can train with extra resistance (= extra fast results!). Your legs will have to work harder, and if you perform the exercises properly you will notice this due to the acidification that occurs; this is that nasty burning feeling you experience. Strengthening your leg muscles also has a beneficial effect if you do running sports (for example, running). Strong leg muscles provide more stability. You will stumble less often and the chance of getting injured decreases. Of course, these resistance band exercises not only have a beneficial effect on your legs, but also on your glutes. Your glutes support your legs during these exercises using a sports elastic, so this is in fact a win-win combination.
Squat
Muscle Group:
Hamstring, quad, large gluteus, core
Description:
Place the Buckle above or below the knee. Choose what you like. Place the feet just outside shoulder width with Toes and knee out at an angle (not straight forward!). Push the buttocks back (as if you were sitting down on a low stool) and go down. on a low stool) and move down to just below the knees. Body weight above the heels. Keep a long back push your chest forward. The abdomen is tightened by tilting the hips slightly forward and pulling the navel in. navel. Work with the resistance of the Buckle by pushing the knees out in line with the toes. Come Come up by stretching the legs again and by pushing the At the top, tighten the buttocks and legs well.
Tip or variation:
Bring variation and more burn into the exercise by doing bottom, at knee height, making small 'pulse' movements. For example, three pulses at the bottom and then up.
Type Buckle:
Burning Buckle
Squat Walk
Muscle Group:
Hamstring, quad, large gluteus, core
Description:
Place the Buckle above the knee and perform the squat as mentioned above, staying as low as possible and take small steps forward while keeping the foot and knees Move outward properly. Do the same backwards. The exercise can also be The exercise can also be performed sideways, then take steps to the side by pulling the feet and knees well the feet and knees well apart and seeking the resistance of the band. First repeat a number of steps number of steps one way and lead on the way back with the other leg.
Tip or variation:
For even more burn end each set with jumping squats. Release the buckle quickly and Buckle quickly and jump up from the squat to a position with your legs and arms extended. legs and arms. Land softly by bending the knees and coming into the squat.
Type Buckle:
Burning Buckle
Side Lunge
Muscle Group:
Upper legs, side buttocks
Description:
Place the Buckle above the knee and put the feet hip-width apart, knees slightly bent. Tense the core and take a big step to the side with one leg. The leg that steps out bends, bringing the buttocks back, the upper body leans slightly and make sure the knee points forward or slightly outward. The standing leg remains extended and the back is straight. Come back up by pushing the bent leg into the ground and closing it. Do a number of repetitions on the same leg. (Tighten your core!)
Tip or variation:
Look for a little more cardio by performing the side lunge alternately, constantly switching legs. Constantly changing out leg.
Type Buckle:
Start with Burning Buckle. Once you get nice and warm you can start making bigger steps with the Booty Buckle.
Side leg lift
Muscle Group:
Side buttock, core
Description:
Place the Buckle below the knee or on the ankles and set the feet hip width, knees slightly bent. Apply tension to the core and for stability the hands can be placed at the sides. Bring the weight on one leg and elevator the other leg up in a In an extended position, lift the other leg up to the side. While doing so, keep the hips straight hips straight out and foot flattened. Elevator the leg straight up and to the side As if you were standing between two walls. If the hips start If the hips start moving with you, you've reached the maximum height.
Tip or variation:
Work with pulses, for example three small elevators at the top and then lower the leg again.
Type Buckle:
Booty Buckle.
Straight Leg Side Walk
Muscle Group:
Side Buttocks, Side Legs, Core
Description:
Place the Buckle on the ankles and put the feet hip-width apart, knees slightly bent. Apply tension to the core and for stability the hands can be placed The hands can be placed at the sides for stability. Without bending the knees, take small steps sideways, toes pointing forward. Pull the Buckle well apart by tightening the Tighten the sides of the legs and buttocks. Repeat several steps sideways for optimal burn.
Tip or variation:
Vary by instead of a step, tapping the foot on the floor and changing legs in it each time.
Type Buckle:
Booty Buckle.
Donkey Kick
Muscle Group:
Large gluteus, core
Description:
Place the Buckle under the knees and come to the ground with the knees under the hips and the elbows under the shoulders. Pull the navel towards the ceiling Keep the back straight and the core tight. Pick a leg, flex the foot and kick Kick the leg up by tightening the gluteus. Keep the leg at a 90-degree angle. The upper body stays as still as possible and the back stays long. Move the foot Move the foot up as if you were putting a footprint on the ceiling. The large gluteal muscle is under optimal tension. Bring the knee back down without touching the ground and repeat Bring the knee back down without touching the ground and repeat the exercise.
Tip or variation:
Work with pulses at the top for more burn, e.g. three times up and then down again. down.
Type Buckle:
Booty Buckle
Side Raise
Muscle Group:
Side buttock, side leg
Description:
Place the Buckle below the knee or on the ankles and come to lie on your side. Make sure that the hips are stacked straight above each other and support the head by placing the lower arm with the elbow on the ground. The lower leg is bent with the knee drawn toward the chest, the upper leg is extended. Flex the foot of the stretched leg and turn the heel up with the toes as far as possible down. Elevator the extended leg up and work with the resistance of the Buckle. Repeat the motion up and down, keeping constant tension on the Buckle.
Tip or variation:
Make the exercise heavier by staying as high as possible with the leg for several repetitions and doing small, pulses.
Type Buckle:
Booty Buckle
Single Leg Press
Muscle Group:
Side of buttock and leg, hamstring and large gluteal muscle
Description:
Place the buckle above the knee and come to lie on the side. Make sure the hips are are stacked straight above each other and support the head by placing the lower arm with the elbow on the floor. Retract both legs with the knees toward the chest at a 90-degree angle, flex both feet. Elevator the top leg slightly, pull it towards the Lift the upper leg slightly, pull it toward the chest toward the ground and then extend the leg diagonally upward with a pushing movement diagonally upwards.
Tip or variation:
For more stability, place the top hand in front of the chest on the floor.
Type Buckle:
Burning Buckle
Booty Pull
Muscle Group:
Large gluteus, hamstring
Description:
Place the Buckle above the knee and come to lie on the side. Make sure the hips are are stacked straight above each other and the upper body is up. The elbow is below shoulder. Retract both legs with the knees towards the chest at a 90 degrees, flex both feet. Move the upper leg back, with the knee in line of the upper body. Tighten the gluteus muscle and keep the hips as still as possible and the leg at an angle. as possible and keep the leg at a 90-degree angle. Use the lower leg as an anchor in the floor for stability.
Tip or variation:
For more stability, place the top hand in front of the chest on the floor.
Type Buckle:
Burning Buckle
