3 Great Moves to a Great Butt

Here's What You Will Need: 

A Swiss Ball, resistance band or for even better results a TRX

Here's Your Home Butt Lift Remedy (The Exercises):

For each of the exercises, do a complete cycle that includes one set each. Once you complete all three sets in the cycle, repeat for a second and then a third set. Do this program for two to three days a week with at least one day of rest between each day of exercise. Ready... here we go!

1. One- Legged Squat 

Use a TRX to hold onto or hook a resistance band around something sturdy, or anchored to a door. Place one foot on the floor and the other leg out in front, then keeping chest over the knee sit back 90 degrees and press through your heel to straighten leg. Repeat 10-15 repetitions on each leg to complete the set.

2. Hamstring Curl Using the Swiss Ball or TRX 

Lie on your back and place your calves on the ball or place heels in your TRX with straps knee height to mid-length. Lift your hips off the floor and pull knees in towards chest keeping the hips the same height or even better, lifting the hips slightly as you pull knees in. Start out trying to do as many as you can in 30 sec and then continue to increase the time by 5-10 seconds each workout. You can also increase the challenge by starting with the ball further away from you, or if you are using a TRX moving further in front of your anchor point. When you finish your hamstring curl go right into this next move with as little rest as possible.

3. Bridge Using the Swiss Ball or TRX 

Bend knees 90 degrees with feet on top of ball or heels in TRX. Lift hips straight up and down. If this move feels too intense place your legs over the ball so that your butt and backside of legs are all touching the ball as you lift and lower. For the TRX you can move further behind the anchor point, or take the legs out of the straps and place feet on the floor as you lift and lower the hips.

When you're finished don't forget to stretch! Here's how:

1. Lay flat of the floor and pull your knees into your chest, then drop knees to one side and head and arms to the other side. Repeat on the other side.

2. Roll back to starting position and raise one leg up in the air, centered with your body and hold until you begin to feel the muscles release (when doing this stretch you should not be shaking or in pain) Repeat on the other side.

3. Extend the right leg up like before but place the right ankle on the left knee, then place your left hand on the outside of the left knee to protect it, with both feet off of the floor and hold, you should feel this in your outer hip. Repeat this on the other side.

As with any exercise program it's important that you listen to your body. Getting "the sizzle" about half way through each set is normal, but pain in joints is not. If you feel low back pain, knee pain, or deep pain in the glutes you should consult your healthcare professional before continuing with the exercises. Keep in mind that these three exercises should be part of a balanced full body workout, to prevent injuries and improve performance for life!

Article Source: http://EzineArticles.com/?expert=Jennifer_Lormand

 

Weight Training: The Right Approach for Maximum Muscle Gain

The body is called the mind's temple. It is the dream of each and every man in this world to have that perfect body. Big biceps, broad shoulders, slender six pack abs, long and strong powerful legs, have been the defining words for a perfect body. To have this perfect body is simple if you follow strict diet and proper weight training. Providing your body with the essential building blocks, through strict diet control and proper weight training time will guarantee you that voluptuous body.

Diet

Diet plays a pivotal role in weight training. Changes in your diet to match the weight training routines are very essential to build up those muscles fast. You may consider the following guidelines when making alterations to your diet:

• You will have to restrict the amount of sugar you intake, as well as the amount of fat in your food.
• High-protein diet is very essential during power training as proteins are the building blocks of growing muscles.
• A well-balanced meal one or two hours prior to your workout schedule will ensure that adequate amount of energy and amino acids are available in your bloodstream.
• Protein shakes are usually consumed immediately after workout sessions along with glucose. These proteins and glucose will aid in the anabolic buildup of muscles when they are at rest.

Give rest to your muscles

In weight training, resting your muscles is as important as training them. It's during this resting period that your muscles utilise proteins and energy in your diet to grow. The primary objective of a proper weight training schedule should be to, exercise a group of muscles for a week and then give them rest. Make sure that you restrict your exercise routine to less than 90 min per day. This is because, after 90 min you body begins to stress, resulting in the release of stress hormones. Stress hormone is catabolic in nature, which means they will start breaking down muscles to provide energy for your body. The process of building new muscle tissues and repairing the damaged ones starts when your body is at complete rest. The above sentence will make you understand why it is very necessary to have proper sleep every day after weight training exercises.

Know your exercises

Carry out proper research on all the types of exercises available. Have an in-depth knowledge about which exercise has what affect on a particular muscle. Below is a list of some of the best exercises for that given group of muscles.

• Arms - barbell curls, dumbbell curls, triceps extension, preacher curls, skull crushers, close grip bench press.
• Shoulders - shoulder press barbells, shoulder press dumbbells, lateral raise.
• Chest - bench press incline with barbell, bench press decline with barbell, bench press with barbell, also perform these three exercises with dumbbells.
• Back - dead lift, seated pulley rows, chin-ups, bends over rows.
• Legs - front squats, back squats, leg press, lead".
• Abdomen - all types of crunchers with weights.

Over the preceding articles, each of these exercises will be covered in great detail.

In all, the correct mixture of proper weight training and diet is essential to attain the physique of your dreams, in the shortest possible time. Know your exercises, plan a proper diet and weight train regularly. You will find that the secret of attaining that perfect body is no more a secret. Happy weight training!

Until the next article... "Be Your Best"

Want to get fit quick? Head on over to Men-N-Fitness and get a free 7 day training guide.

Article Source: http://EzineArticles.com/?expert=Kevin_Pola