Thursday, December 15, 2011
Tuesday, December 13, 2011
Tuesday, December 6, 2011
EXERCISE FOR BUTT AND HIPS SHAPE
Squats:
Leg Press:
Lunge: 
Leg Extension:
Hip Adduction:
Hip Adduction
Standing Calf Raise:
Position yourself on the calf machine while placing your shoulders under the pad and the heels off the edge. Start lifting up and down with your toes while keeping your back straight and your knees locked out.
Standing Calf Raise
Sit on the seated calf machine and place your knees under the pad with a 90 degree angle between your calves and hamstrings (rear thighs). Keep your heels outside the platform. Release the brake and start raising the load up and down with your toes.
Stand with your feet shoulder-width apart; place the barbell on the rear part of your shoulders. Flex at the hip and then bend your knees and go all the way down as if sitting on a chair until your thighs are parallel to the floor. Bend your torso forward if you feel that your heels are unstable on the ground. Then get back to the initial position without locking your knees at the end of the movement.
SQUAT
Lie down on your back on the Leg Press Machine's seat. Place your feet shoulder-width apart on the plate. Push the load with both feet equally and unlock the safety pads. Lower the load in a controlled manner till you reach a 90 degree angle formed by your calves and hamstrings at your knee joint. Then push it back to the starting position without locking out your knees.
LEG PRESS
Stiff-Leg Deadlift:
Stand with your feet shoulder-width apart holding the barbell in your lowered arms, in front of you. Bend forward at the waist by flexing the hip. Keep your back flat and your head up. Tighten your buttocks and lock your knees while bending forward. Stop going down when you feel your hamstrings fully stretched and go back to the starting position.
Stiff-Leg Deadlift
Lunge:
Hold a pair of dumbbells in your lowered arms beside your body, palms facing your body. Place one foot in front of the other. Bend your rear knee and direct it towards the floor. Do not force your front knee to go forward. Repeat the movement without moving your legs.
Lunge
Leg Curl:
Lie face down on the leg curl machine. Place your knees in front of the bench's edge. Place your Achilles tendon (Located below the calves) under the pads. Flex your knees while tightening your glutes in order to lift the weight.
Leg Curl
Leg Extension:
Sit on the leg extension machine with your back supported on the machine's chair and your feet behind the padded bar, at ankle level. Extend your legs by straightening them at the knee joints. Hold extended position for one second and then slowly return to the initial position.
Leg Extension
Hip Abduction:
Sit on the hip abduction machine. The outer side of your knees must be placed on the pads and your feet fixed on the machine's platforms. Open and close your legs against the selected resistance.
Hip Abduction
Hip Adduction:
Sit on the abduction machine. The inner side of your knees must be placed on the pads and your feet fixed on the machine's platforms. Adjust the pads' width. Start by closing your legs and then return to the starting position.
Seated Calf Raise
Program:
In order to maximize the results, you must perform the following program in details as described.
| Day 1: | ||||
| Exercise | Targeted Muscles | Average Weight* | Sets | Reps |
| 1. Squat | Gluteus Maximus (Butt), Quadriceps, Hamstrings | 3 | 8-12 | |
| 2. Leg Press | Gluteus Maximus (Butt), Quadriceps, Hamstrings | 2 | 10-15 | |
| 3. Leg Curl | Hamstrings | 3 | 12-15 | |
| 4. Hip Abduction | Gluteus Maximus | 3 | 15-25 | |
| 5. Standing Calf raise | Calves (Gastrocnemius, Soleus) | 3 | 15-20 | |
| ||||||||||||||||||||||||||
Subscribe to:
Posts (Atom)