Back Exercises And More

   For the back - deadlift, bear, hammers with a straight lever, rowing with a dumbbell, elephant's hammer, sweater, upper pulley - in front of the chest / behind the neck, lower pulley, hyperextension. These should be enough for you. If you do not know what they are, look at them on the Internet, there is no way they will not exist. In particular, you can emphasize deadlifts with straight legs, this is probably the best exercise as it tightens the whole body and especially in the buttocks / legs. Pr0cK

   For ass and thighs here is  I do them regularly and I can tell you that there are results. For calves  I have very well shaped calves, but I've been dancing for years and in parts it could be for that. Success!

   For thighs, calves, ass - You lean against the wall with your back and squat down until you reach a posture - as if you were sitting on a chair in the air. You sit like this for about a minute - then you relax your leg muscles by sitting somewhere and shaking your legs up and down, as if you are nervous.

   Gathering for back and attacks for legs and ass.

   He told you enough about back number 1. Legs and ass - lunges, squats, pull-ups, kicks, swing, folds and unfoldings .. if it's fitness or home of course .. Multi-joint exercises are squats, deadlifts, lying down, shoulder presses, dialing .. which is unlikely to you can go from the beginning .. Dig in the net and you will find many things .. M a L k A t A