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Unpack the formula for 8 poses to sculpt beautiful round buttocks in Japanese Style Tabata Workout

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Everyone is WFH now, right? All day I had to sit in a chair and rarely get up. I realized it again, but my buttocks felt flabby, not firm, and no matter what I was wearing, they looked flat and unattractive. It also appears to be even bigger. I can’t leave it like this! Brother Akaru went to unwrap.Japanese skater’s secret tabata workout recipe This will help reduce the buttocks, tighten a beautiful shape. Easy, just 30 minutes a day for girls.

What is Tabata Training?

tabata exercise or Tabata training It is an exercise method invented by a Japanese sports scientist, Dr. Izumi Tabata, which is referenced from the sport of skating. Tabata workouts are similar to HIIT, which is famous for its endurance and intensity, so you almost crawl in for a drink afterwards. But Tabata exercises are different with their strengths in terms of “weather” formula 8:10pm and Do 20 seconds of exercise, 10 seconds of rest, then repeat 8 sets per movement.

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Tabata workouts are as effective or superior to HIIT models, yet significantly reduce injuries and increase muscle efficiency. Most Japanese skaters use Tabata exercises to improve their performance and form to compete. Knowing this, let’s see if What kind of butt reduction methods are there according to the Tabata style?

8 exercises to reduce the buttocks like Tabata

1. Squat (squat position)

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Basic exercises to reduce buttocks that everyone must know. It also reduces the thighs in the body. The squat will help tighten the muscles in your hips, thighs, buttocks and abs, you can train almost your entire body in one position.

  1. Stand straight with your feet shoulder-width apart.
  2. Slowly squat down and bring your arms parallel to the floor in front of you. Try to reach forward while squatting. Feel the tension in the muscles of the buttocks and thighs. Prove it’s the right way!
  3. straighten up to its original position
  4. Do this for 20 seconds, then rest for 10 minutes and repeat for 8 sets.

2. Squat Jump (squat jump)

Move slightly out of the squat position. But it can reduce the buttocks to be smaller because it is an exercise for the large muscles of the body in one position

  1. Stand straight with feet shoulder-width apart like a squat.
  2. Squat down slowly and bring both arms parallel to the floor. Lean forward until you feel a stretch in your buttocks and thighs. jump straight
  3. return to the original position
  4. Do this for 20 seconds, then rest for 10 minutes and repeat for 8 sets.

3. Alpinist (climbing position)

Another pose that helps reduce the buttocks to be firmer. Also including the muscles of the outer thighs and abdomen It is another pose that can be done to reduce fat in many parts.

  1. Lie face down, arms extended, legs straight so toes touch the floor.
  2. Bend your left knee to your chest as if you were climbing a mountain. followed by the right knee
  3. Do this for 20 seconds, then rest for 10 minutes and repeat for 8 sets.

4. Crab Walk (Tha Pu Walk)

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Do you know that the walking crab posture we have seen is this posture? It helps to reduce buttocks very well on the buttocks and inner thighs. Let’s see how to do it. According to the recommended clip

  1. Stand straight, feet slightly wider than shoulder-width apart.
  2. Slowly lower your body as low as possible, walking sideways as you squat. Left and right, four steps each
  3. return to the original position
  4. Do this for 20 seconds, then rest for 10 minutes and repeat for 8 sets.

5. Hip raises (hip raises)

Another basic exercise to reduce the buttocks. which will help lift and tighten your buttock muscles. Reduce thigh fat to make your buttocks noticeably smaller. Importantly, it also helps reduce abdominal fat.

  1. lying on the floor bend both knees
  2. Raise the hips above the floor perpendicular to the floor. Until you feel a stretch in your buttock muscles, slowly lift your hips up and down, without touching the floor.
  3. Do this for 20 seconds, then rest for 10 minutes and repeat for 8 sets.

6. Lunge (lunge position)

Another exercise that focuses on working the hamstrings and glutes. But not suitable for people with knee problems because it requires frequent use of the muscles and joints around the knee bone

  1. Stand straight, both hands on the waist.
  2. Step forward with your right foot keeping your knee perpendicular to the floor. The back of the left leg is bent, but not touching the floor.
  3. Do this for 20 seconds, then rest for 10 minutes and repeat for 8 sets.

7. Side lunge (side lunge)

Another variation of the lunge that clearly brings out the musculature of the inner thighs and buttocks. But also, it is not suitable for people with knee problems. Be careful.

  1. Stand straight with your feet wider than shoulder-width apart. hands folded in front
  2. Lower your body weight towards your right leg. Keep your left leg straight. But don’t let the weight hit your feet: Keep the weight in the center of your body until you feel a stretch in your thighs and buttocks.
  3. Alternate left and right. Repeat for 20 seconds, then rest for 10 minutes. Repeat for 8 sets.

8. V-up (V-up)

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Posture modified by sit-ups by exercising every part of it. It will also focus on the abdominal muscles, thighs and buttocks.

  1. Lie on your back, legs together, and raise your arms above your head so your arms are next to your ears.
  2. Raise your legs together and your arms together. be like a V shape until you feel the tension in the core of the body Abdominal, glutes and thigh muscles
  3. Do this for 20 seconds, then rest for 10 minutes and repeat for 8 sets.

Done with 8 Japanese Tabata Style Butt Reduction Poses for 30 minutes a day for girls. P’Akeru certifies that the buttocks that sagged before Wearing anything, does not look good so that it can be matched. Definitely fit and firm, don’t let WFH harm our bodies, everyone. Get up and let’s exercise!

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