Glúteos perfectos con Ana Mojica


hello, such a pleasure to greet you
again and today I’m super happy because Ana Mojica accompanies us
super fitness reference on the day of today he will share with us his secrets to
to have some buttocks of steel some glutes super firm so you know take your
water, 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 the
first exercise, for the first exercise let’s get 10 reps
of this exercise, let’s get here you open your legs to the width of your
shoulders and let’s put our hands here as if I was asking for forgiveness
here in front or even here or here up, as you like and we go
to start counting them is very important count them and be very concentrated
doing this exercise we start we go 1 2 3 4 5 and you go up, the
what account is it in which we climb up already counts as a 1 2 3 4 5 there is
two 1 2 3 4 5 3
we carry 3 1 2 3 4 5 1 2 3 4 5 6 we have six like this and 1 2 3 4 5
come on, you can 1 2 3 4 3 4 5 we have 7 1 2 3 4 5 … 8, 2 plus 1 2 3 4 5 … 9, 1 2 3 4 5 10 and we’re done with the first
exercise so let’s move on with the second but let’s rest 10
seconds of rest here moving their little legs
active let’s go let’s go, if you feel of truth the work of glutes we inhale and
we exhale we go and we start with the second exercise,
for the second exercise we are going to lean forward and we’re going to
reload 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 … there, we change well we change
leg 1, 2, 3, 4 5, 6, 7, 8 9 come on let’s go 10, 11, 12, 13 14,15 good we finished the second
exercise, now we are going to recover Come on, inhale deep and exhale if you can, of course we can do it, you
can start with fewer repetitions and making them slower, I do not know
discourage, if you can, let’s move on the third exercise, on this occasion
Adrián and I are going to get two series of these exercises, but
the advisable thing is to take from three to four series of these three exercises
so they feel very motivated and see results, let’s start
Adrián ok here, remember, knees at chest
When you bring your knees to your chest, we go and do rudeness and we take 10 per side very
good 1 remember the knees should not happen
the tip to avoid injuries so let’s go and also do the slow ones, for
people 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 slowly
they work a lot and much more 8 9
come on let’s squeeze the glute really feel the work really
I’m feeling, of course you feel, these 3 exercises are exclusively to work rear of
toning steel to reaffirm it even to increase it too, perfect, let’s go with the next leg
good knees to the chest we try that the knee does not exceed the
toe and go down as straight as possible that you can, ok you go up we carry one
two 3 4 5 6 7 8 9, very good
10 ok very well, what did you think Adrián … this is really fine
works the entire gluteus of you really feel work well
intense, we are already beginning to exhaust ourselves this routine is very good, we are already beginning to feel
that your body has already warmed up so the first series is for that to warm up
your body to prepare it and to give it the other three series that are missing, so
let’s recover remember that we have to recover from 10 to 20 or 30
seconds for you to do very well this exercise, perfect, we are going to
accompany in a series more and remember can take another pair of series so that
be a real job but really intense, clear
Of course, so we started, 10 we open well and go down 1, 2, 3, 4, 5 …. 1 2, that’s it, come on
3 go 3, 4, 5 … 4 3, 4, 5 …. 5, 1, 2, 3, 4, 5 … 6
ayayay it feels really the work let’s not give up 8 … let’s go 9 … come on you can not give up … 10,
well, slowly we are closing so that the movement is so abrupt same…
we recover right there where we are in our place
and 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 .. very well very well
you even feel super work well in the quadriceps, not only
We work glutes, we involve the legs, calf, that is,
we involve the entire lower train ok, so let’s move on with the second
exercise 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 several
angles 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 inclined
to have more effort and get involved much more the gluteus, of course, so it’s
important that you keep the torso inclined and the work of the gluteus of
you’re going to feel a lot more we move on to the next leg
Y 4, 5, 6, 7 8
9, 10 eleven
12, 13 14, 15 … well Adrián, we are a team,
as they see Adrián yaa my training together, you can also
share 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 and
also motivate the family … that’s right share and encourage clear exercise
let’s go recovery let’s go for a few seconds come on, that’s and we’re going to move on with the third
exercise and last series goes here equal we put ourselves so that people do not see us
linda who is watching us today and we started knees to the chest and
fine straightness very good one two 4 5
of this exercise we are going to take 10 repetitions 8
very well very well squeeze those glutes and there you stay, let’s go
Motivate, beautiful girls and boys that they are seeing us today so that
let’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 ok
well, working hard on the gluteus we go here we stay, excellent recover
our breathing and Adrián what do you think, let’s stretch a little,
perfect let’s recover and say goodbye to these beautiful cute people
that it takes us seeing today is going I hope you like this routine
It really was incredible, it really feels intense work on the gluteus,
remember that they can do it two more series to have a lot
greater contribution to the muscle we close slowly, ok come on,
and we stretch leg, come on that’s This routine was really hard, he felt
Strong work on the buttocks, it’s very very good, very effective this routine, the
you can do at home, in the park, in the office, in the gym, right Adrián … of course, and
best of all, you do not need absolutely no accessories
only with your body weight, so you have no excuse of truth there is no excuse
to have some pretty buttocks, ok very Well, Ana was excellent, really.
loved this routine and you feel that intense work I hope
that it serves the girls of the channel, I know you will love them and
remember to follow to Ana in their social networks, here they
I’m going to leave a link, I’m going to leave you here in the description also the
links to follow in all their social networks, it’s really a
amazing fitness reference here in Mexico, so it’s really worth it
follow it ok, because this was all for the Today we’ll see each other until next time
session

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