Total results: 14 Pages: 1 [ 1] |
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| Date: 2008-01-09 08:05 
Hey Everyone,
I'm gonna be heading home again to Sydney in a few weeks time - and that means
kicking into gear my full time training regime again.
I've got a pretty solid program I do, mixing freeweights, boxing, running,
swimming, tennis, stretching, body resistance, pilates, and this and that here
and there... one of my favourite sessions is doing barefoot sprints training on
my local Rugby field...
Anyway, I'm looking for any extra tips to build up my legs and butt.
The girls will hate this, but no matter how many squats and lunges i do, I don't
seem to fill out so much here.
It's not major, I just want to keep a great balance, and my top stacks it on
nicely when I try.
Maybe cycling will be the key? Believe it or not, I've just learnt to ride a
bike this year LOL. |
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 ID: 202237 Posts: 35 | Date: 2008-01-09 09:41 I do not know if my techniques are outdated...I played tackle football in the
late 1970s.
We had a series of exercises for building power in the thighs and lower legs.
We would start off with the regular warm up stretches of course. In those days,
to keep our muscles warm and prevent muscle strains, we wore nylons...you
know...panty hose.  Today, you do not have to worry about shopping in the ladies
underwear section. Spandex has been invented.
After warm-ups the first drill required two persons sitting facing each other.
Legs were spread and the flat of the feet pressed against your partner's feet.
Hands were clasped and your partner would pull you forward while you created
resistance. Then you would pull your partner forward. And back and forth for 25,
50 or 100 reps depending upon your level of advancement.
Shake off your legs when done and stroll around for a few minutes. Then do
weightless squats. Go down so that your legs and thighs form a 90 degree angle
and hold there for five seconds. Push up right. Repeat. Again, 25 reps would do
for starters and as time passes, gradually increase your reps.
Finish and walk it off.
Move over to the weights. Do squat presses with a barbel over the shoulders.
Start with a light, comfortable weight. Do not be macho and up
your weights. The worst thing you can do is show off and pull something! Start
light! In the beginning it is the reps that count, not the weight! You want to
get the muscles in your thighs, calves and hips used to the motion first.
Following a "No pain, no gain" philosophy will only mess you up. You are toning,
not strength training.
When you find a comfortable weight, start with 10 to 15 squats. Do
not hold at 90 degrees as you would with the weightless squats. Do this
every other day for a week and then start adding weight on a weekly basis. You
never want to get to the point where you are straining to lift the weights. And
always have someone present and spotting you while you are doing weights.
You can then move to doing leg presses on a weight machine. Again, start with a
comfortable weight, get your leg muscles used to the motion and then, as weeks
pass, slowly increase the weight again.
Another series of exercises we did was resistance training. For one, we had a
shoulder height sled that we pushed across the grass with our shoulders. But
that involves equipment that I do not think is standard world wide. So at home,
we would train by tying concrete blocks together with a rope, tying the other
end of the rope around our waist, and pull those concrete blocks by leaning
forward and walking. Then we would move up to a slow run. As time went by, we
would increase the number of concrete blocks.
Twice a week we would go to the shore, but 5 pound weights on our ankle, and jog
through waist deep water. Nice resistance, very low impact on the ankles and
knees. If you do not have a shoreline, a swimming pool or lake will do.
And lastly is swimming with large fins on. Swim slowly with your legs only.
First on your stomach, then on your back. As time progresses, you can build up
to stronger, faster strokes. For this exercise, you want to kick with your
entire leg, not just your knees downward. This is the correct way to swim
anyhow. As with all of the above exercises, start slow and build your reps over
time, being very careful not to push the limits of your comfort.
My couch would tell us that minor soreness is your friend, but pain is not. He
knew that muscle pain meant reduced performance at game time.
After exercising remember to always do you warm-down exercises and replace
fluids lost during your exertion. Also, it has long been believed that if your
mind concentrates on visualizing the areas you are working on in their final
state, it helps you to achieve your goal. There is really no scientific proof of
this, but also no harm in doing it.
I hope my old-fashioned exercises help. Good luck. |
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| Date: 2008-01-10 01:11 Romeo I cant help you on that...but next time try to choose better words for ur
topic. huge legs and ass doesn't sound so cool...let's try to be just alittle
bit descent!
Otherwise...all the best in ur bike riding |
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| Date: 2008-01-11 00:59 Hi... Well, it's not a matter of "how many" squats or lunges you do. It's about
intensity. And even if you are intense about it, then maybe you have reached a
plateau. You have been doing the same thing for months. Change your leg routine,
it will grow. Here is a sample workout:
Squats - 3 sets 15, 10, 8 reps
Lunges - 3 sets 10, 8, 6 reps
Leg Extensions - 3 sets 8 reps
Leg Curls - 3 sets 8 reps
Do it once a week. I'm sure it will grow  |
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 ID: 246345 Posts: 607 | Date: 2008-07-20 13:38 If U'r k with this...no one stopes you |
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 ID: 237093 Posts: 1799 | Date: 2008-07-20 13:48 Don't eat so much |
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| Date: 2008-07-20 18:16 Let somebody kick you in the butt with steel toed boots continuously for about
an hour. I guarantee your buttisimo will swell up as huge as you need it. If not
big enough, increase sessions. |
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 ID: 36347 Posts: 227 | Date: 2008-07-22 10:53 THE PROBLEM IS THAT YOU ARE BEING TOLD TO WORK OUT LIKE A MAN.
You need to work out the way a womans body grows. In case you were confused guys
and girls are different. You should check out my site at www.bodinbalance.com
there are some great female testimonials on ther. I could definitely help you
shape your body the way you want to look.Owner
Bodi N Balance LLC
www.bodinbalance.com |
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ID: 246345 Posts: 607 | Date: 2008-07-22 17:51 Gary Young:
Don't eat so much
Let him to eat because is little............... |
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ID: 237093 Posts: 1799 | Date: 2008-07-22 18:00 One way to lose weight in addition to excercise is to stay out of Burger king &
McDonalds!
the food in those 2 fast food joints is full of saturated fats & is no good for
your health, what makes McDonalds worse in America is the amount of geneticaly
modified ingredients, you don't get the GM in europe because it's banned |
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ID: 202237 Posts: 35 | Date: 2008-08-10 20:49 Gary Young:
One way to lose weight in addition to excercise is to stay out of Burger king &
McDonalds!
the food in those 2 fast food joints is full of saturated fats & is no good for
your health, what makes McDonalds worse in America is the amount of geneticaly
modified ingredients, you don't get the GM in europe because it's banned
So, you cannot sell corn or broccoli in Europe?
I would say that the fast food problem, especially for females, is mostly in the
french fries. Keep away from the potatoes and see what happens. |
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 ID: 155195 Posts: 706 | Date: 2008-08-14 10:11 The best way to loose those weight is to eat health, lets say like four times a
day - but not heavy food and a little exercise.
You'll be mavel byt the result you'll get
Libby |
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 ID: 251691 Posts: 52 | Date: 2008-09-08 01:22 yep, exercise is the best thing to do in a lot of matter about fitness, |
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 ID: 196529 Posts: 92 | Date: 2008-10-12 23:24 I would definately add lots of cardio to your exercise program..I have killer
legs and a nice round booty, but its all thanks to Cardio  I love it!..Oh yeah!!UNIQUE TERAN |
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Total results: 14 Pages: 1 [ 1] |
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