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Shape Your Legs Tone Your Butt And Build Strength
Shape Your Legs, Tone Your Butt and Build Strength
Word Count:
418
Summary:
Whether you're trying to lose weight, want to look sleeker in shorts, or improve your athletic performance, lunges should be part of your training program.
Keywords:
exercise,muscle building,fitness,health,leg exercises
Article Body:
Shape your legs, tone your butt and build functional strength, with the Reverse Lunge. Lunges are an exceptional exercise for conditioning your lower body. They stress the muscles from a perfect angle to develop incredible shape and symmetry in your legs, thighs and butt.
Because they require balance, lunges also build neuromuscular and functional capacity - helping your body go through its daily motions and letting you pick up your children with ease.
Whether you're trying to lose weight, want to look sleeker in shorts, or improve your athletic performance, lunges should be part of your training program.
In my opinion, the Ultimate Lunge is the Reverse Lunge. There are many types of lunges, and many ways to perform them all, but since we only have time to cover one - my choice is the reverse lunge. Here's why:
- Because you have more balance and support, it's easy to learn and perform. Plus, you have less momentum to contend with during the exercise which provides more effective stress to the muscles and yields better results.
- It's safer and softer on your knees because your back foot absorbs the ballistic shock of the lunge step. (Contrasted to the front lunge where impact shock can transfer to the knee even if you land heel to toe.)
- It creates muscular balance by initiating the movement backward as opposed to most other exercise movement patterns that take you forward and bias your musculature toward forward motion.
How To Do A Reverse Lunge Correctly
- Start facing forward, with your feet shoulder width apart, and your arms at your side.
- Step back with one leg far enough to allow your knees to bend at 90 degree angles. You can simultaneously bring your arms up to act as a slight counter balance. If you want a greater challenge, hold light weights in your hands.
- You're in correct position at the bottom of your lunge when your front knee is directly over the ankle.
IMPORTANT - To go back to the start position, start dropping your arms and lift from the heel of your front leg. DO NOT PUSH OFF YOUR BACK LEG. This simple advice will dramatically improve the effectiveness of your reverse lunge, give you a far tighter, leaner butt and get you much better results in half the time.
Try doing reverse lunges 3 times a week on non-consecutive days. Work up to 2 sets of 10 repetitions on each leg. After a month, I think you'll be amazed at the impact the reverse lunge will have on your physique.
BONUS : Shortcuts to Bodybuilding
As with everything else, beginning bodybuilders often look for shortcutsand find that the shortcuts that they pursued only harmed them in the long run. When it comes to bodybuilding, there are certain things that you can do to speed up the process, but it is important not to take the wrong shortcuts.
The worst shortcut you can take is the use of steroids. Steroids will make you bigger in a shorter period of time. However, they have many other serious health problems related to them, as well as unwanted side effects. For instance, if you are male, and you take steroids, it won't take long before you are sterile, you are impotent, you are growing breasts, and you find that your testicles have become very smallseriously.
Good shortcuts to take, however, are the ones that involve the use of supplements. Taking supplements will help you to beef up much faster. Incorporating a nutritious dieta diet meant for a bodybuilderand eating six times per day will also help you to see improvements much faster.
Avoiding overtraining is another shortcut. You may think that if you train more, you will get bigger in a shorter period of time. This isn't true. Muscles don't grow while you are working outthey grow while they are resting and repairing. If you don't believe this, go ahead and overtrain for a couple of weeks. Then for the next couple of weeks, don't overtrain, and see which method gets the best results. You can also do this in reverse to view the results.
Lose body fat. It could be that your workouts are paying off, in terms of building muscle, but that you can't see the results because of body fat. Building muscle and losing body fat are two different thingsand you can't see muscle through fat.
In reality, with the exception of using steroids, which is not recommended, there really are no shortcuts other than these. The trick is to work out, eat right, eat often, take the right supplements, and allow your muscles to rest and repair.
As with everything else, beginning bodybuilders often look for shortcutsand find that the shortcuts that they pursued only harmed them in the long run. When it comes to bodybuilding, there are certain things that you can do to speed up the process, but it is important not to take the wrong shortcuts.
The worst shortcut you can take is the use of steroids. Steroids will make you bigger in a shorter period of time. However, they have many other serious health problems related to them, as well as unwanted side effects. For instance, if you are male, and you take steroids, it won't take long before you are sterile, you are impotent, you are growing breasts, and you find that your testicles have become very smallseriously.
Good shortcuts to take, however, are the ones that involve the use of supplements. Taking supplements will help you to beef up much faster. Incorporating a nutritious dieta diet meant for a bodybuilderand eating six times per day will also help you to see improvements much faster.
Avoiding overtraining is another shortcut. You may think that if you train more, you will get bigger in a shorter period of time. This isn't true. Muscles don't grow while you are working outthey grow while they are resting and repairing. If you don't believe this, go ahead and overtrain for a couple of weeks. Then for the next couple of weeks, don't overtrain, and see which method gets the best results. You can also do this in reverse to view the results.
Lose body fat. It could be that your workouts are paying off, in terms of building muscle, but that you can't see the results because of body fat. Building muscle and losing body fat are two different thingsand you can't see muscle through fat.
In reality, with the exception of using steroids, which is not recommended, there really are no shortcuts other than these. The trick is to work out, eat right, eat often, take the right supplements, and allow your muscles to rest and repair.
