hello, such a pleasure to greet youagain and today I'm super happy because Ana Mojica accompanies ussuper fitness reference on the day of today he will share with us his secrets toto have some buttocks of steel some glutes super firm so you know take yourwater, take your towel and let's start perfect well let's start with this routine, good and fun to work with and have a steel butt so let's start with thefirst exercise, for the first exercise let's get 10 repsof this exercise, let's get here you open your legs to the width of yourshoulders and let's put our hands here as if I was asking for forgivenesshere in front or even here or here up, as you like and we goto start counting them is very important count them and be very concentrateddoing this exercise we start we go 1 2 3 4 5 and you go up, thewhat account is it in which we climb up already counts as a 1 2 3 4 5 there istwo 1 2 3 4 5 3we carry 3 1 2 3 4 5 1 2 3 4 5 6 we have six like this and 1 2 3 4 5come on, you can 1 2 3 4 3 4 5 we have 7 1 2 3 4 5 .

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8, 2 plus 1 2 3 4 5 .

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9, 1 2 3 4 5 10 and we're done with the firstexercise so let's move on with the second but let's rest 10seconds of rest here moving their little legsactive let's go let's go, if you feel of truth the work of glutes we inhale andwe exhale we go and we start with the second exercise, for the second exercise we are going to lean forward and we're going toreload all your weight on the left leg always strength here, let's go there we get 15 by side and we started counting them 1, 2, 3, 4, 5, 6.

7 8, 9, 10, 11, 12, 13 14, 15 .

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there, we change well we changeleg 1, 2, 3, 4 5, 6, 7, 8 9 come on let's go 10, 11, 12, 13 14, 15 good we finished the secondexercise, now we are going to recover Come on, inhale deep and exhale if you can, of course we can do it, youcan start with fewer repetitions and making them slower, I do not knowdiscourage, if you can, let's move on the third exercise, on this occasionAdrián and I are going to get two series of these exercises, butthe advisable thing is to take from three to four series of these three exercisesso they feel very motivated and see results, let's startAdrián ok here, remember, knees at chestWhen you bring your knees to your chest, we go and do rudeness and we take 10 per side verygood 1 remember the knees should not happenthe tip to avoid injuries so let's go and also do the slow ones, forpeople who do not have much balance you have to do them very slowly, we also favor a greater contraction of the muscle in doing them slowlythey work a lot and much more 8 9come on let's squeeze the glute really feel the work reallyI'm feeling, of course you feel, these 3 exercises are exclusively to work rear oftoning steel to reaffirm it even to increase it too, perfect, let's go with the next leggood knees to the chest we try that the knee does not exceed thetoe and go down as straight as possible that you can, ok you go up we carry onetwo 3 4 5 6 7 8 9, very good10 ok very well, what did you think Adrián .

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this is really fineworks the entire gluteus of you really feel work wellintense, we are already beginning to exhaust ourselves this routine is very good, we are already beginning to feelthat your body has already warmed up so the first series is for that to warm upyour body to prepare it and to give it the other three series that are missing, solet's recover remember that we have to recover from 10 to 20 or 30seconds for you to do very well this exercise, perfect, we are going toaccompany in a series more and remember can take another pair of series so thatbe a real job but really intense, clearOf course, so we started, 10 we open well and go down 1, 2, 3, 4, 5 .

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1 2, that's it, come on3 go 3, 4, 5 .

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4 3, 4, 5 .

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5, 1, 2, 3, 4, 5 .

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6ayayay it feels really the work let's not give up 8 .

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let's go 9 .

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come on you can not give up .

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10, well, slowly we are closing so that the movement is so abrupt same.

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we recover right there where we are in our placeand we move yes they want they can stretch the leg, come on, Pull as much as you can, find your balance, let's go that's what do you think Adrián .

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very well very wellyou even feel super work well in the quadriceps, not onlyWe work glutes, we involve the legs, calf, that is, we involve the entire lower train ok, so let's move on with the secondexercise What do you think if we put ourselves in this angle so that we can see each other, looking at me, perfect, that to see, all those beautiful people that are seeing today, so I have severalangles so you identify very very ok this exercise we started 8, 9, they will be”15″, 10, 11 it is very important that you do it inclinedto have more effort and get involved much more the gluteus, of course, so it'simportant that you keep the torso inclined and the work of the gluteus ofyou're going to feel a lot more we move on to the next legY 4, 5, 6, 7 89, 10 eleven12, 13 14, 15 .

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well Adrián, we are a team, as they see Adrián yaa my training together, you can alsoshare this exercise with a friend, with a friend, with your mom, with your dad, with whom you want the important thing is that you motivate yourself andalso motivate the family .

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that's right share and encourage clear exerciselet's go recovery let's go for a few seconds come on, that's and we're going to move on with the thirdexercise and last series goes here equal we put ourselves so that people do not see uslinda who is watching us today and we started knees to the chest andfine straightness very good one two 4 5of this exercise we are going to take 10 repetitions 8very well very well squeeze those glutes and there you stay, let's goMotivate, beautiful girls and boys that they are seeing us today so thatlet's work these glutes very well and motivate, we started, ok do not cheat that your back knee does not touch the ground, just and we rub and we raise okwell, working hard on the gluteus we go here we stay, excellent recoverour breathing and Adrián what do you think, let's stretch a little, perfect let's recover and say goodbye to these beautiful cute peoplethat it takes us seeing today is going I hope you like this routineIt really was incredible, it really feels intense work on the gluteus, remember that they can do it two more series to have a lotgreater contribution to the muscle we close slowly, ok come on, and we stretch leg, come on that's This routine was really hard, he feltStrong work on the buttocks, it's very very good, very effective this routine, theyou can do at home, in the park, in the office, in the gym, right Adrián .

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of course, andbest of all, you do not need absolutely no accessoriesonly with your body weight, so you have no excuse of truth there is no excuseto have some pretty buttocks, ok very Well, Ana was excellent, really.

loved this routine and you feel that intense work I hopethat it serves the girls of the channel, I know you will love them andremember to follow to Ana in their social networks, here theyI'm going to leave a link, I'm going to leave you here in the description also thelinks to follow in all their social networks, it's really aamazing fitness reference here in Mexico, so it's really worth itfollow it ok, because this was all for the Today we'll see each other until next timesession.

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