If you are looking for the perfect exercise to lift, tone and shape your butt while giving your legs that lean, sexy look, the Bulgarian Split Squat is that exercise!
Start out using no weights with this exercises until you feel you are comfortable with the form. Then you can add dumbbells or a barbell resting on the back of your neck.
Stand about 3 feet away from the bench and put the top of your left foot up on the bench.
Slowly lower your body so that your right knee becomes bent 90 degrees, watching so that it does not go further than your toe. Keep your body upright and head up.
Push yourself back up to starting position and repeat 10-15 repetitions. Then switch legs doing each leg 3x.
Adding this to your workout routine will give you great results!
译文:
锻炼你粗粗的腰身和大腿吧
如果你正在寻找一个理想的锻炼方法来改善加强塑造你肥胖的腰身和大腿，使你的大腿看起来更苗条、性感，那么，保加利亚斯普里特的下蹲运动就是你要找的理想运动方法。
开始锻炼的时候不用任何器械和重量，直到你适合这种运动形式。然后你可以在你的颈后增加一个固定的哑铃或是杠铃。
站在距离长凳三英尺远的地方，把你的左脚尖放在长凳上。
身体慢慢下蹲让你的右腿膝盖成九十度角，确保你的膝盖不要超出你的脚趾。保持上身直立，抬头。
保持姿势向后推动身体重复十到十五次。然后换腿重复做动作。
每天坚持这项运动会给你带来意想不到的效果。