It not only attracts women's attention, but also makes you better in any sport: These exercises you can perform in the studio or at home

Exercise 1: Inverted Beck Lift

strengthens the thigh back

A. Lie down with the stomach centered on a Swiss Ball. Place your hands flat on the floor, directed downward view. The feet hang just above the ground in the air.

 

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The best exercises and workouts for a Knackpo For free at our Men's Health Personal Trainer app or on the Web www.menshealth-personaltrainer.com

 

Exercise 1: Inverted Beck lifting - Step B2/17
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Exercise 1: Inverted Beck lifting - Step B

© Beth Bischoff

Exercise 1: Inverted Beck Lift

strengthens the thigh back

B. Lift your legs until SIACH thighs are in line with the fuselage. Short break, lower legs back.

8 to 10 repetitions

Exercise 2: Swiss Ball Beck lift - Step A3/17
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Exercise 2: Swiss Ball Beck lift - Step A

© Beth Bischoff

Exercise 2: Swiss Ball Beck Lift

leads to more agility

A. take upper back on the Swiss ball, folding their hands loosely behind your head. Place the right leg, stretch the left horizontally. Chest stick out, move belly.

 

Exercise 2: Swiss Ball Beck lift - Step B4/17
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Exercise 2: Swiss Ball Beck lift - Step B

© Beth Bischoff

Exercise 2: Swiss Ball Beck Lift

leads to more agility

B. reduce the pool slowly, deliberately exhale. Inhalation, pools push until torso and right leg straight.

10 to 12 repetitions per leg

Exercise 3: barbell deadlift - Step A5/17
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Exercise 3: barbell deadlift - Step A

© Beth Bischoff

Exercise 3: barbell deadlift

strengthens the buttocks and torso

A. go immediately before the barbell squat down, keeping your back straight. further grab the barbell with your arms extended slightly than shoulder width. The view is directed forward.

 

Exercise 3: barbell deadlift - Step B6/17
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Exercise 3: barbell deadlift - Step B

© Beth Bischoff

Exercise 3: barbell deadlift

strengthens the buttocks and torso

B. Gently raise. along-lead weight as close as possible to the body, pull shoulders back slightly! Then down again.

8 to 10 repetitions

Exercise 4: One-legged deadlifts - Step A7/17
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Exercise 4: One-legged deadlifts - Step A

© Beth Bischoff

Exercise 4: One-legged deadlifts

trains the coordination with equal

A. They stand with the barbell in front of the bank and put the right foot with the instep on it. The back is straight, with arms extended holding the dumbbell in front of the body.

 

Exercise 4: One-legged deadlifts - Step B8/17
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Exercise 4: One-legged deadlifts - Step B

© Beth Bischoff

Exercise 4: One-legged deadlifts

trains the coordination with equal

B. The mainstay bend to the right knee almost touches the ground. Voltage hold a second, then back again.

10 to 12 repetitions per leg

Exercise 5: diagonal crunches standing - Step A9/17
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Exercise 5: diagonal crunches standing - Step A

© Beth Bischoff

Exercise 5: diagonal crunches while standing

provide a firm footing

A. standing on one leg, lift your right foot slightly. Both arms hang beside the body, in his right hand holding a dumbbell. shift the weight so that you are safe.

 

Exercise 5: diagonal crunches standing - Step B10/17
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Exercise 5: diagonal crunches standing - Step B

© Beth Bischoff

Exercise 5: diagonal crunches while standing

provide a firm footing

B. The dumbbell to the left foot lead. The deeper you go, the higher you lift the right foot. And again raise.

12 to 15 repetitions per side

Exercise 6: Beinabspreizen lying - Step A11/17
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Exercise 6: Beinabspreizen lying - Step A

© Beth Bischoff

Exercise 6: Beinabspreizen lying

trained addition, the abductors

A. Laying drawings around the ankles, turn to the left side, stretch the legs and the body. With his left hand support the head, right hand over his chest flat on the floor.

 

Exercise 6: Beinabspreizen lying - Step B12/17
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Exercise 6: Beinabspreizen lying - Step B

© Beth Bischoff

Exercise 6: Beinabspreizen lying

trained addition, the abductors

B. The right leg abduct as far as it will go. hold the position for 2 seconds, then lower the leg back.

8 to 10 repetitions per leg

Exercise 7: One-armed dumbbell Swing - Step A13/17
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Exercise 7: One-armed dumbbell Swing - Step A

© Beth Bischoff

Exercise 7: One-armed dumbbell Swing

strengthens and consolidates Po and midsection

A. Grasp a dumbbell. Then push the butt back, bend your legs. Shift your body weight on the heels. Important: The back remains straight all the time!

 

Exercise 7: One-armed dumbbell Swing - Step B14/17
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Exercise 7: One-armed dumbbell Swing - Step B

© Beth Bischoff

Exercise 7: One-armed dumbbell Swing

strengthens and consolidates Po and midsection

B. stretch hip explosive. The arm is long, bring the dumbbell to shoulder height. Down: hips back, bend your knees.

10 to 12 repetitions per side

Exercise 8: One-legged dumbbell crunches - Step A15/17
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Exercise 8: One-legged dumbbell crunches - Step A

© Beth Bischoff

Exercise 8: One-legged dumbbell crunches

pump up your thigh on the right

A. Place the barbell in the neck and hold it as widely as possible with both hands. Set to the left leg and lift the right foot at the same time easily. keep your back straight!

Exercise 8: One-legged dumbbell crunches - Step B16/17
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Exercise 8: One-legged dumbbell crunches - Step B

© Beth Bischoff

Exercise 8: One-legged dumbbell crunches

pump up your thigh on the right

B. Slightly bend your upper body forward, thereby straighten your right leg backwards. hold for 2 seconds, then back up.

8 to 12 repetitions per leg

Training Booster: 5 Knackpokracher17/17
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Training Booster: 5 Knackpokracher

© Markus Voll

Training Booster: 5 Knackpokracher

With the following training tips our strength exercises are more effective

I.  Turn turn deadlift toes slightly outwards (30 degree angle). On the way activate more muscle fibers. 

II.  When stopping Beck lift, the larger the knee angle, the harder your buttocks muscles have to work. So walk far away from the bottom.

III.  Anwippen Make at the end of a sentence five mini-reps - the Endkontraktionen your muscles gain an extra kick.

IV.  Touch Touch the claimed muscle with his free hand. To feel the muscle works - that motivates you enormously.

V.  Dive You try to go squat as far down as possible. For long because of the gluteus maximus is extremely required.

______________________

The best exercises and workouts for a Knackpo For free at our Men's Health Personal Trainer app or on the Web www.menshealth-personaltrainer.com

 

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