GIANT SET for Thighs, hip, and Hamstrings (2NE1’s Exercise program)

sexy butt, all you need to do is to follow proper exercise and diet. Nowadays people tend to stop working out due to reasons such as no time or no machine at home, well let’s stop those nonsense reason and begin with being practical. Read this >>> you can exercise ANYWHERE!!! As in anywhere, as long as you’ve got a free space and knowledge of the exercise you need to do J

Today Master Hwangssabu shared a Giant set Exercise to enhance our HIPS,THIGHS,BUTT.

This exercises are mostly done by women who wanted to contour their BUTT 😀

 

 

Giant sets for Thigh,Hip,Hamstring

Hip and knee extensions + hip extension +isolated butt hip extension (knees bent) + fire hydrant or hip abduction

Get down on “all-fours.” Both of your hands should be palm side down and flat on the floor. Your knees should be bent at a 90 degree angle and both your knees as well as your toes should also have contact with the ground.

Shift your weight slightly off the leg to be worked.

Start with the knee close to your chest

Bring your knee straight pushing your sole backwards  squeezing your hip up.

Then lower the leg back to the starting position

do the movement for 5 repetition and hold the position

from the last position lift your straight leg up feeling the squeeze on your butt and back

slowly lower the legs back to the starting position

do the movement for 5 repetition

from the last position bend your knees making the sole pointing upward

Keeping the knee bent, raise the knee off the floor so that the sole of the foot moves towards the ceiling.

Slowly lower the leg, almost back to the starting position and repeat.

Starting again with all fours

While keeping your leg bent, lift the chosen leg up and rotate it out to your side until the inside of your thigh is parallel with ground. This is much like when a male dog lifts his leg out to urinate.

Return again to starting position

Do the movement for 5 repetitions

Do the whole exercise for 4 sets of 8-10 reps

have fun training!!! ^^

2NE1’s Go Away slick dance step

2NE1’s  Go Away , a song  suited for strong independent women who don’t dwell into the memories of any unwanted break-up and never wasted a time to suck up and cry. 2NE1, as the epitome of independent women today, has become a role model to every girls and inspired every broken-hearted to pick up their pride, move on and show to the world that they don’t care.

overflowing with fierceness and confidence, let’s channel 2ne1’s charm, let the pulsing beat and crazy electric guitars take us away into dance land .

let’s follow these amazing steps from wawa dance academy. Be fierce and slick like 2NE1!

cr.wawarookie

 

a/n: move your body!exercise!dance steps are cool!!! YG family fighting!

2NE1′s Can’t nobody dance step

Yet another Hit dance song from the FEARSOME FOURSOME 2NE1.

let’s stretch and get ready to learn the latest 2ne1 dance step from wawa dance academy.

let’s have some fun while following these crazy moves that will help us burn those stubborn fats, strengthen our arms, legs, chest, shoulders,back and abs!

cr.wawarookie

 

a/n: dancing is fun, you’ll even forget you’re working out! 😛

waist and lateral thigh exercise-2ne1′s Bom exercises

Hello! Master Hwangssabu is back with another 2ne1 exercise. Last time we did the triceps and inner thigh exercise, now we will focus on the lateral part of our thigh.

Hip abduction exercise helps to strengthen and stretch the muscles that surround and protect the hip joint. As an added bonus, with the stretching and strengthening actions it pulls the muscles into longer and leaner lines.

Strengthening and stretching these muscles will help to stabilize the hip as well as to keep it flexible and working efficiently so we can move with ease. Most specifically, walk with ease and without pain.

This exercise helps in toning the hip, thighs,buttocks and side flanks.

well without further ado let’s watch Master Hwangssabu’s Standing Leg Abduction exercise :

cr.hwangsabbu workoutTV

Standing Leg Abduction

1. Stand erect with your weight on the right leg and your right hand on a chair or table or any stable post to stabilize your body. raise your left hand forward. 2. Keep your left leg straight while moving that leg away from your body towards the left. When the leg reaches a point where you feel a contraction in the area of the buttocks, stop the motion and hold for one second. 3. Then return the leg to the starting position. (off the ground) This will constitute one repetition. Perform this motion for 10 – 15 repetitions and then switch legs.

there are many different ways to do hip abduction exercise. You can exercise in a side lying position, lying on your back, or standing. You can work  all of these hip abduction exercises using ankle weights or theraband for additional resistance.

 

2NE1’S CLAP YOUR HANDS AEROBIC EXERCISE

Looking for an aerobic training that you can do at the comfort of your own home?

Well, now a day people tend to use dancing as a form of aerobic exercise.

Famous YG Girl Group Idol recently released their new album “21”(to anyone) and one of their title tract is the song “Clap your hands”. With it’s upbeat sound and  Aggressive bass added with flawless raps . This song increasing one’s heart rate thus suitable for an aerobic beat exercise.

Adding up is their superb choreography which is repetitive and is highly recommended for an aerobic exercise routine.

Without further ado, let’s start practicing the “Clap your hands” choreography and together let’s shed some fats!!!

cr.wawarookie (wawa dance academy)

SPREAD THE  2NE1’s CLAP YOUR HANDS CRAZE!!!

Add. Info:

steady state exercise

Any repetitive, rhythmical, relatively low intensity exercise involving large muscle groups. Aerobic exercise increases the body’s demands for oxygen and adds to the workload of the heart and lungs, strengthening the cardiovascular system and helping to develop endurance. For aerobic exercise to have lasting benefit, it should have the following features:

• FREQUENCY: at least 3 days per week, but no more than 6
• INTENSITY: high enough to elevate the heart rate to between 60 and 80% of its maximum
• DURATION: 20-60 minutes of continuous activity.

Examples of good aerobic exercise are jogging, brisk walking, cross-country skiing, swimming, cycling, and dance.

Training your Inner thighs and Triceps (2ne1′s Program)

Most female focus on exercising their inner thighs and triceps. Inner thigh exercises are designed to tone and shape your legs.

It is very important to distinguish the difference between nicely toned legs, and bulky, muscular legs, as well as the Triceps , triceps exercises are designed to enhances tone of the arms giving off a more sexy looking arms.

Wanted to have a toned inner thigh and a sexy arms like 2ne1? follow this simple steps that 2ne1 trainer share.

In this video , Master Hwangssabu teach us a compound exercise given to 2ne1 to keep their thighs and arms in shape.

cr.hwangsabbu workoutTV/2ne1 program

exercises:

Sumo sqauts – The sumo squat is a safe and effective exercise that targets your inner thighs and glutes.

Begin with your feet wider than shoulders width apart, toes pointed out and knees over the toes (think of a sumo wrestling stance). Keep your back straight, chest out and abs tight throughout the move.Squat down until your thighs are parallel to the ground. Focus on sitting down rather than bending your legs to avoid straining the knees. Keep your weight on your heels throughout the exercise while maintaining a straight posture.Push off with your heels at the bottom of your move, squeezing your glutes and inner thighs until you are back in the starting position. Once you have completed the squat, check your alignment and start again.Perform breaths on each repetition inhaling on the way down while exhaling slowly on the way up. Proper breathing creates internal pressure in the stomach and chest, which helps to support your spine during the squat.

Overhead Triceps extension– tis exercise targets the whole triceps ms.

Grasp the dumbbell with both hands and hold it straight up, slightly behind your head. The dumbbell should point down to the floor, you are grasping one knobby end with both hands.Lower the dumbbell behind your head while keeping your upper arms and elbows still, only bending your lower arms.Once you have lowered it as far as comfortable, raise it back over your head, exhaling and tightening your abs as you raise it. Raise the dumbbell as far as you can comfortably lift it until your arms are extended.Now lower the dumbbell again, slowly, keeping the motion smooth and controlled.Inhale when lowering the dumbbell, exhale and tighten the abs when raising it.

Front raises- targets shoulder ms. specially anterior deltoids

Grasp dumbbells in both hands. Position dumbbells in front of upper legs with elbows straight or slightly bent.Raise dumbbells forward and upward with until upper arms are above horizontal. Lower and repeat.Inhale when lowering the dumbbell, exhale and tighten the abs when raising it.

Combination (Sumo squats+Front raises+ Overhead triceps extension)

do Sumo squats with front raises x 7 reps. After the last repetition, hold the squat position and raise the dumbell overhead. hold the position for 5 seconds then proceed to Overhead triceps extension x 7 reps(still holding the squat position).

Perform this move slowly and with control to get the best benefits. Going fast doesn’t give as many benefits.

do this routine for 3 sets. you can do this exercises 4 times a week.