Muscles worked: The medium and small buttocks.
Starting Position: Prone costal (lying on the side), head rests arm, both legs on the ground, support arm to the chest to be stalled.
Running the exercise: As you exhale, make a rise in the leg by contracting the buttocks, the abduction does not exceed 60 °. In this movement, the pelvis and back are stationary. Inspiring leg down tight without ever touching the ground.
Drivetrain: This movement can be achieved by large amplitude and / or small amplitude (45 °) and maintain the isometric contraction (static) for a few seconds.
Example: 4 sets of 10 to 15 repetitions in large amplitude + 4 rounds of 10 to 15 repetitions in small amplitude + 30 seconds isometry.
If you already have a good level of training, do the movements with a rubber band or a sinker. In all cases, observe the placement and breathing.
Running the exercise: As you exhale, make a rise in the leg by contracting the buttocks, the abduction does not exceed 60 °. In this movement, the pelvis and back are stationary. Inspiring leg down tight without ever touching the ground.
Drivetrain: This movement can be achieved by large amplitude and / or small amplitude (45 °) and maintain the isometric contraction (static) for a few seconds.
Example: 4 sets of 10 to 15 repetitions in large amplitude + 4 rounds of 10 to 15 repetitions in small amplitude + 30 seconds isometry.
If you already have a good level of training, do the movements with a rubber band or a sinker. In all cases, observe the placement and breathing.
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