Resistant wire is a convenient training tool and is very suitable for many objects, especially for those who want to have the firmness of the leg muscles. The use of resistance wires not only helps to strengthen strength but also supports improving flexibility, helping the leg muscles are always strong.
Squat with resistance wire
Squat exercises combined with resistance wires help housewives increase the front thigh muscles, buttocks and back thigh muscles.
To do this exercise, start with the resistance of the knee.
Stand up straight with your shoulder -width legs, your nose slightly facing out and slowly lower your body like a squatting position, hold your back straight and your knees do not exceed your toes.
This exercise should be done in 3 sets of 12 to 15 reps.
Step across the LATERAL BAND Walks
This exercise will focus on the glutes and external thigh muscles, helping the practitioner improve stability and balance.
Let the wire resistance around the ankles, stand width with your shoulders, slightly coincide with the left, then turn to the left from 10 to 12 steps and then repeat this movement with the other side. Do the exercise with 3 rounds for each side.
Rear foot kick with resistance band (Glute Kickbacks)
The exercise will help strengthen the buttocks and thigh muscles effectively. Accordingly, let the wire resistance around the ankles. Stand upright, keep balance on the left leg. Stone right leg back, keep your legs straight and tighten the buttocks. Do 3 rounds, each half from 12-15 times for each leg.
Raising your legs ngang ngang ngang with a resistance band (Standing Hip Abduction)
This exercise focuses on the glutes and external thigh muscles, helping to improve hip stability.
Let the wire resistance around the ankles, stand upright and keep balance on the right leg. Lift your left foot to the way as far as possible, keep your legs straight and control the movement. Perform 3 rounds, each half from 12-15 times for each leg.
Glute Bridge
Exercise helps strengthen the buttocks, back thigh muscles and lower back muscles. Accordingly, lie on your back on the floor and put the resistance wire around the thigh, right on the knee.
Raise the hips until the body forms a straight line from the shoulder to the knee, tightens the buttocks. Lower the hips and repeat this movement. Perform 3 rounds, 12 to 15 times each.
