Archive | Workout

How To EASILY Make Your Penis Bigger In Just 6 Minutes (While You Take A Shower!)

You get up in the morning and you start your usual routine. Part of your usual routine includes taking a shower. Except now, you’re just simply adding in one extra step to that part of your routine. While you are taking a shower, you’re doing things that will make your penis bigger!

Sounds pretty freaking awesome, doesn’t it?

I mean, what man wouldn’t want to add length, girth, and more to his penis erection… while in the shower… WITHOUT using crappy tools… and WITHOUT having to take dangerous pills?

Well, this is absolutely possible. The key is to do this with 100% all natural penis enlargement.

Natural penis enlargement involves using nothing but your two hands and performing unique exercises on your endowment to enhance all aspects of your penis… naturally, consistently, and permanently.

Sounds good? Great!

I have for you below a beginner routine you can do the next time you take a shower. The routine is very easy and it should only take you six minutes to do.

Let’s get started…

Step One – Allow your penis to warm up. This is very simple. Since you are doing these routines while taking a nice hot shower, warming your penis up is already done… with the hot shower! Just let the water hit your manhood for about 2 minutes.

Even though warming up is very quick and easy, do not, I repeat, DO NOT underestimate the importance of warming your penis up prior to doing natural male enhancement.

Most men assume that since this type of enlargement is so easy and gentle, that warming up is not really necessary. Well, the fact of the matter is that yes, this method is gentle, however, it is EXTREMELY effective! If you don’t warm up or if you do the method too aggressively, side-effects are sure to happen.

Step Two – Do the initial lengthening exercise. To add length to your erection, with this step you’ll do the basic stretching exercise. These types of exercises mimic what DANGEROUS hanging weights do… but without the SCARY side-effects!

Alright, to do the basic lengthening exercise, simply make an O.K. sign with your right hand. With your three fingers facing upwards, place the circle of your O.K. sign right below the head of your penis. Gently pull on your penis without removing your hand for 2 seconds. Now let go. Repeat all steps with your left hand. Do 20 repetitions with each hand.

Step Three – Do the initial thickening exercise. What you’re doing here are the basic introduction Jelqing routines.

With doing this exercise, you’re going to keep your O.K. sign from the lengthening workout above. Except this time you are going to put the circle at the BASE of your penis.

Starting from the base of your penis, gently but firmly move your hand towards the head of your penis, and then release your grip right before reaching the head. Repeat with the opposite hand and then do 20 repetitions with both hands in a rhythmic motion.

Step Four – Finish off with 20 PC muscle contractions. The PC muscle is a small muscle between your anus and testicles. Have you ever tried to make your penis move without using your hands? That strange feeling muscle making that happen is your PC muscle.

Now, to do contractions, all you need to do is contract this muscle in a “pulsating” rhythm 20 times for 20 seconds. Rest for 20 seconds, and then repeat the set 3 times.

That’s it!

Just remember, with doing these exercises, you want to encourage growth… not force it. It’s important to stay CONSISTENT… but just don’t over do it.

The above is the basic exercise routine for beginners to get started with natural penis enlargement. By following those steps above, you can grow up to an extra inch within 4 months, plus see a noticeable thickness increase.

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Use This Old School Neck Workout To Strengthen Your Neck

Other than aesthetic reasons building your neck using neck workouts has the added benefit of reducing injury to this area if you are an athlete. Boxers and wrestlers especially train their neck. It also allows you to take a punch to the jaw better as your head will be sturdier, but do try to block the punch instead of taking one.

The Best Neck Workout

Here is a neck workout you can use to build an impressive neck. It comprises two neck exercises, with an easier version for you guys to practice before performing the hard version. If you are involved in heavy contact sports like MMA, boxing, wrestling, rugby, American football or just want to look like you have pythons crawling out of your collar, do try the following neck exercises.

Preliminary Wrestlers Bridge

Lie on your back with the bottoms of your feet on the surface, with your hands each side of your scalp with fingers towards feet. Propel your body away from the surface until your hips are high, with your trunk plus limbs forming an arch. Lay the apex of the head on a flat rolled up towel. This is the starting position. Now keeping both your hands and also the head touching the surface, bring down your head until your neck and upper shoulder muscles rest on the surface. Now steadily raise your head back upward using only your neck muscle plus palms.

Full Wrestler's Bridge

Lay on your back with the bottoms of your feet on the floor, together with hands either side of your skull, with fingers pointing towards legs. Push your body off the surface until your hips are high and your trunk plus limbs form an arch. Relax the apex of your head on a flat rolled up towel. Steadily take both your hands off of the floor until just the head and feet are on the surface. Rest the arms along your chest. This will be the start point. Now, lower yourself down little by little once again using only your neck muscles and come down until eventually your neck and also upper shoulder area touch the ground. Gently push back up with your neck muscle to complete 1 rep.

Preliminary Front Bridge

Kneel down on the floor with your knee joints wide apart. Bend over forwards, inserting the palms on the floor, and place the top of one's skull in the middle of your hands. Rest your head over a slim cushion. Take away both your hands, until finally all the pressure goes through the knee joints, shins, feet and also head. Place both your hands at the rear of your back. Enable your head to pivot back until your nose reaches the floor. Return back to the beginning then rotate the head rightwards, move back to the beginning then rotate the head left. Return to the beginning position again and perform repeatedly.

Full Front Bridge

Enter into a wide position with the feet greater than shoulder length apart. Bend forwards at the hips, putting your hands on the surface with your skull in between your hands over a narrow rolled up towel. Clear away both your hands until eventually it's just your feet and head making contact with the floor. Right here is the beginning position; now rotate backwards till your nose touches the floor. Return to the initial position and rotate your head right. Go back to the start and pivot the head leftwards and go back to the start position. That is just one repetition and continue for designated amount of repetitions.

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Revealed – The Very Best Exercise For You

Many people ask me, what is the best exercise for me, or which exercise should I be doing.

The answer depends on where you are up to, for example if you are just getting back into activity or if you have never been an exercise person, then… Drum Roll! The very best exercise is the one you will do!

It’s as simple as that. It doesn’t matter what the latest book say, or the chiselled trainer recommends, if you don’t like it you won’t do it.

Who cares if the celebrities are doing it (they probably aren’t anyway) who cares if your sister in law swears she got her great butt from a certain exercise, if you don’t like it then it won’t happen, at least beyond the first few days or weeks.

So many pieces of expensive lie dormant in the back of garages, or neatly folded under beds gathering dust. Because they seemed like such a good idea at the time and the TV infomercial was so compelling.

Unfortunately most of these gadgets are as good as useless and most people give up on them. So what would you do, here are a few tips.

A daily intentional walk

Walking a little further to work or to the shops.

Doing something regularly at home such as a few squats or push ups every 60 minutes.

Dance around the house.

Power cleaning!

Join a class that you would like, but don’t buy any special clothes until you are sure it is a class you will persist with.

Run, swim, cycle etc.

The bottom line is that you will make the time to do it.

If you are already in the routine of being active then it’s still important to add in exercises which you will enjoy over time.

Or you may have a sport or hobby which requires a degree of fitness and you wish to enhance it. E.g. My passion is martial arts, so I choose exercises which will enhance my strength, flexibility endurance and speed. Some Of these exercises I may not like much, but the benefits for my martial arts make it worth pursuing.

For me convenience is important I like to do body weight exercises in a park close to home, and I dislike gyms so I choose activities to suit me, and my time schedule.

There are so many possibilities, and if you are stilled confused, get out of your chair and go for a walk while you are thinking about what you will do, perhaps walk to a library or book shop and get some inspiration.

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How to Manipulate the Tempo of a Rep For Building Muscle

One common thing I notice in the gym is people ignoring the tempo at which they do their reps and sets. Tempo happens to be just as important as reps and sets when it comes to constructing the perfect workout for building muscle. Before I begin talking about tempo just let me give you my explanation. Tempo is the speed at which you lift and lower the weight at, the pauses at the top and bottom of each rep, and the overall time of the set. Next let me tell you how to read tempos because they are written out normally with just numbers in a line. An example of a tempo written out would be 4242. This means you raise the weight for four seconds, pause for two seconds at the top of the rep, lower for four seconds, and finally pause for two seconds before you move on to the next rep.

Some people write them out with just three numbers such as 313 and ignore the pause at the bottom. I prefer the pauses because they stop momentum, and if you are just swinging the weight up and down this takes a lot of tension off of the muscle. Another thing to be aware of is if the tempo contains an “X.” All that means is to explode as fast as you can on the way up. Seems simple enough so lets get into common manipulations of tempo. One thing to note really quick. Some people write tempos the opposite way I do. Some have the eccentric or lowering the weight part first. Just be aware because their is no universal law to writing tempos.

Quick Tempos

Quick tempos are typically not used for muscle building workouts because they do not keep the muscle under tension long enough. Instead they are great for explosive training. A common explosive training tempo would look like X0X0, or as I call the hugs and kisses tempo. Explosive training is just fast movements meant to reflect those in sports normally so athletes can gain strength to call on and use fast. Normally explosive training is not done with to many dumbbells and barbells, but instead you use mostly bodyweight exercises and medicine ball exercises. Medicine balls are great for explosive training because you can throw the ball and do movements that are impossible with a dumbbell. Bodyweight exercises are easy to manipulate for explosive training because you can lift yourself off the ground. Push ups where you push away from the floor as hard as you can so you go into the air, and jumping squats are both fine examples of bodyweight explosive training.

Slow Tempos

Truthfully I do not see much value in really slow tempos, and by slow I mean greater than 15 seconds a rep so the tempo would be like 6262. As the saying goes “Train slow be slow.”

Muscle Building Tempos

Now to get to the bread and butter of manipulating tempos. If you wish to do this for muscle gains you probably already know that you should use 8-12 reps. At least that is commonly known, but to even get more detailed in your workout plan for muscle building you want to use tempos that can keep the muscle under tension for 40-60 seconds. Anything under that will come out with a strength gain and anything above 80 or so seconds will come out with aerobic gains. The best is between 40-60 seconds. To get our time between those recommendation we need to do about 5-6 seconds a rep. So my recommend tempos would be 1131, 1121, or even 1221. Any one of those will be great because with 8 reps the seconds come out to about 40-48, and with 12 reps they come out to 60-72 seconds.

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Vince Del Monte – Is He the Man to Help You Explode Your Muscle Growth?

If you’ve been searching far and wide for information on muscle building online, then you’ve no doubt at some point come across the name Vince Del Monte.

If you just found yourself asking, “Vince who??”, here’s a bit of background on the man himself.

Author of the best selling online weight gain guide, “No Nonsense Muscle Building”, Vince Del Monte has sold thousands of copies of his award winning guide and helped an army of skinny guys (and girls!) achieve their goal of building their perfect physique.

Starting out as an extremely skinny guy himself (he was a long distance runner! Ever seen how skinny those guys at the Olympics are??), he managed to pack on 40lbs of brawn in the space of 6 months and went on to become a Canadian fitness champion!

If you’re unsure, that is an AMAZING result for such a short space of time. In his program he shares with you ALL of his secrets so that YOU too can emulate his muscle building success. Nothing is left to the imagination and this is exactly what a beginner needs to start building muscle fast!

So, how good is the book really?

Having reviewed Vince Delmonte’s online program, I can honestly say I was impressed (and that doesn’t happen easily!). If you want to see the full review, check it out here

Being a Level 4 personal trainer on the register of exercise professionals, I had my B.S radar on full beam while reading Vince’s guide but there wasn’t anything I found to be questionable and everything he claims is backed up by scientific research. It certainly helps that he is qualified to talk about what he does!

A breath of fresh air in this modern era of online information where everybody claims to be a “guru” with many not ever having stepped into a gym in their lives and lacking qualifications!

Bottom line, if you’re just starting out and/or struggling to build muscle, this is the book that will have you building muscle and turning heads now! Forget wasting your money on the latest and greatest supplement out there (that doesn’t work!) – The most powerful tool you can arm yourself with is knowledge and application of that knowledge!

Get out there and build some muscle!

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Killer Alpha Male Chest Workout

Everyone wants to develop a lean muscular physique. The quickest way to get there and stay there is via resistance training. My favorite style of resistance training is old school weight training accompanied by the sound of clanging plates with heavy loads on a barbell. Do you know who trained/trains like that? Arnold, Zane, Reeves, Coleman, and Cutler are a few of the guys with that training mentality. What do you think of their physical development? These men have mastered the Alpha Male Physique.

Though a well balanced physique is essential, nothing screams Alpha Male Physique like a HUGE MUSCULAR CHEST. Let’s look at Arnold… arguably the greatest chest of all time. How did he get there? He trained with intensity. He trained with power. He trained with a goal in mind. He trained with real deal heavy weight Home Gym. The result was a chest that made history. As far as I’m concerned, if it’s good enough for Arnold it’s good enough for all of us!

There are many maximum lift milestones along the way of building your ultimate alpha chest. Oftentimes 135 lbs, 225 lbs, 315 lbs, 405 lbs and even heavier weights are popular goals that we aspire to conquer at one point or another during our training careers. Others take more of a “pound for pound” approach to measure their success. Some people have the goal of benching their bodyweight, 1.5 times their body weight, or even twice their body weight. Most of the time when people talk about this, they are talking about their Flat Barbell Bench Press One Rep Max. This is a great exercise and a good way to establish quantitative goals; but, don’t forget the ultimate goal. The ultimate goal is a great chest… not just moving a certain load on the bar (unless you are a power lifter). The great chest you are going to create is a result of more than just the development that comes just from Flat Bench.

So how do you develop your most impressive chest?

You need to pack on lean mass and slash excess fat. Like the greats, you must move serious weight and focus on training all areas of the chest. Often people do just flat bench and forget about the variations to get well rounded results. To put on slabs of pectoral beef you must hit flat, incline and decline chest movements. Time and time again you will see chests that look like ski slopes. There are two reasons for this. The first reason is simply excess adipose tissue. Extra fat on the chest it tends to collect at the lower portion of the pec area. This creates the “slope effect.” To lose this one has to lose total body fat. The second contributor to the “slope effect” chest is that the mid and lower portion of the pecs are somewhat developed; however, the upper portion is severely underdeveloped. This is a result of doing just flat bench and neglecting incline movements.

You combat this and build your alpha chest by following a well designed chest training program that puts an appropriate emphasis on the upper chest, mid chest, and lower chest. One way to ensure this is to start one out of two or two out of three chest workouts with the emphasis on the upper portion of the chest. To place more emphasis on any particular muscle group simply start the workout with exercises that are specific to that area. Because you are fresh at the beginning of the workout the results for that area will often be greatest. I suppose by now you are looking for a killer Alpha Male Chest Workout? Well here you go!

Sample Workout

Month One

Incline Barbell Bench Press: 3x 15-20 reps

Decline Barbell Bench Press: 3×15-20 reps

Flat Barbell Bench Press: 3×15-20 reps

Feet on Bench Push-Ups: 2 sets of MAX reps (one minute rest between sets)

Month Two

Flat Barbell Bench Press: 4×10-15 reps

Incline Barbell Bench Press: 4×10-15 reps

Decline Barbell Bench Press: 4×10-15 reps

Hands on Bench Push-Ups: 3 sets of MAX reps (one minute rest between sets)

Month Three

Incline Barbell Bench Press: 5×5-10 reps

Flat Barbell Bench Press: 5×5-10 reps

Decline Barbell Bench Press: 5×5-10 reps

Regular Pushups: 4 sets of MAX reps (one minute rest between sets)

Now you know what to do. How do you go about getting it done? You need the proper equipment. There are many options out there; but, don’t be fooled by inferior products. Make sure to invest in a bench that can handle the weight you can do today and more importantly the weight you will be able to do tomorrow. Also chose a piece of equipment that offers versatility while maintaining the integrity of each position. Often companies cut corners and the functionality is sacrificed for increased versatility. When it comes to a piece of equipment that is both functional in all positions and versatile, which leads me to the most fit equipment for these kind of workouts.

More versatility exists because of the dual sided racking station posts. You can use them for holding the barbell elevated to shoulder height for squats. Or you can rack a loaded barbell at hip height for rows, or deadlifts from the opposite side of the bench. No matter how you look at it there are numerous options and no excuses when using this sturdy and versatile bench.

No more excuses! It’s time to make it happen and create your Alpha Chest.

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How To EASILY Make Your Penis Bigger In Just 6 Minutes (While You Take A Shower!)

You get up in the morning and you start your usual routine. Part of your usual routine includes taking a shower. Except now, you’re just simply adding in one extra step to that part of your routine. While you are taking a shower, you’re doing things that will make your penis bigger!

Sounds pretty freaking awesome, doesn’t it?

I mean, what man wouldn’t want to add length, girth, and more to his penis erection… while in the shower… WITHOUT using crappy tools… and WITHOUT having to take dangerous pills?

Well, this is absolutely possible. The key is to do this with 100% all natural penis enlargement.

Natural penis enlargement involves using nothing but your two hands and performing unique exercises on your endowment to enhance all aspects of your penis… naturally, consistently, and permanently.

Sounds good? Great!

I have for you below a beginner routine you can do the next time you take a shower. The routine is very easy and it should only take you six minutes to do.

Let’s get started…

Step One – Allow your penis to warm up. This is very simple. Since you are doing these routines while taking a nice hot shower, warming your penis up is already done… with the hot shower! Just let the water hit your manhood for about 2 minutes.

Even though warming up is very quick and easy, do not, I repeat, DO NOT underestimate the importance of warming your penis up prior to doing natural male enhancement.

Most men assume that since this type of enlargement is so easy and gentle, that warming up is not really necessary. Well, the fact of the matter is that yes, this method is gentle, however, it is EXTREMELY effective! If you don’t warm up or if you do the method too aggressively, side-effects are sure to happen.

Step Two – Do the initial lengthening exercise. To add length to your erection, with this step you’ll do the basic stretching exercise. These types of exercises mimic what DANGEROUS hanging weights do… but without the SCARY side-effects!

Alright, to do the basic lengthening exercise, simply make an O.K. sign with your right hand. With your three fingers facing upwards, place the circle of your O.K. sign right below the head of your penis. Gently pull on your penis without removing your hand for 2 seconds. Now let go. Repeat all steps with your left hand. Do 20 repetitions with each hand.

Step Three – Do the initial thickening exercise. What you’re doing here are the basic introduction Jelqing routines.

With doing this exercise, you’re going to keep your O.K. sign from the lengthening workout above. Except this time you are going to put the circle at the BASE of your penis.

Starting from the base of your penis, gently but firmly move your hand towards the head of your penis, and then release your grip right before reaching the head. Repeat with the opposite hand and then do 20 repetitions with both hands in a rhythmic motion.

Step Four – Finish off with 20 PC muscle contractions. The PC muscle is a small muscle between your anus and testicles. Have you ever tried to make your penis move without using your hands? That strange feeling muscle making that happen is your PC muscle.

Now, to do contractions, all you need to do is contract this muscle in a “pulsating” rhythm 20 times for 20 seconds. Rest for 20 seconds, and then repeat the set 3 times.

That’s it!

Just remember, with doing these exercises, you want to encourage growth… not force it. It’s important to stay CONSISTENT… but just don’t over do it.

The above is the basic exercise routine for beginners to get started with natural penis enlargement. By following those steps above, you can grow up to an extra inch within 4 months, plus see a noticeable thickness increase.

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Bodybuilding For Hardgainers – Never Be Called Skinny Again

Bodybuilding for hardgainers is like kayaking with a one-piece paddle, while those genetically gifted body-builders are going at it with a proper 2-piece paddle. What the hell does that mean? It means it’s more difficult, but it is possible if you do it right. This is because genetically your body is less prone to stacking on muscle.

Unfortunately, a lot of skinny guys use the term hard-gainer as an excuse and limitation to why they can’t gain weight. What you should do is just the opposite. Since bodybuilding for hardgainers is difficult but possible if done right, as a skinny guy, you should be motivated to work twice as hard and twice as smart to gain muscle.

This article will serve as a “bodybuilding for hardgainers” guide.

Why am I a good candidate to tell you about this stuff? Well, I am one of the guys who had to face this problem, and as hard as I tried I just could not gain muscle. I worked out so hard, and ate lots, but nothing seemed to work. I took supplements and everything only to watch the scale not move a single extra line when stepping on it. I hated being skinny and I just didn’t want to be that tiny guy anymore. I didn’t want to be the smallest one of my cousins and the smallest one of my friends, so I started bodybuilding for hard-gainers.

The first thing we need to do is eat a greater quantity and better quality of muscle building food than others. This includes more water, more good carbohydrates, more proteins, and more good oils and fats than other people consume.

The next thing we need is rest. Lots of good quality rest. Go to sleep early, and wake up early. Add on a couple of power naps if you want. Remember however, that just because you’re a “hardgainer” doesn’t mean you won’t get fat with this diet and rest. If you want this to be a ‘bodybuilding for hardgainers’ diet, then you need to add a great work out to it.

The ‘bodybuilding for hardgainers’ workout is one intense workout. Chose a nice 8-12 rep range and work out each muscle group once a week, unless you’re doing full body circuits, which are great too. Do at least 3-4 sets and make sure you go as heavy as you can without hurting yourself. In addition you should switch up your exercises, weights, set and rep range every 4-6 weeks to ensure you don’t plateau and for maximum muscle gains.

Bodybuilding for hardgainers is not impossible. It just requires a HARDER and SMARTER muscle building strategies. A large quantity and good quality diet plan, with plenty of rest and a great workout plan are the foundations for bodybuilding for hardgainers. Get the right attitude. Don’t make your being a “hard-gainer” an excuse. instead make it a reason to work harder and smarter.

I know it might be discouraging looking in the mirror and seeing no change, but trust me if you do all this, in the end it will be totally worth it when you’re bigger than the guys who make fun of your size now.

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Guide To Muscle Gain For Skinny Guys – Your Way Out Of Skinny-Ville

This article is a guide to “muscle gain for skinny guys”. Not too long ago, I was also a skinny guy unable to put on muscle however hard as I tried. i worked out harder than anybody else in the gym and stuffed my mouth with lots of junk food. Nothing worked, until I started following the strategies needed for “muscle gain for skinny guys”. This article will talk about what sort of mind-set you need to build muscle as a hard-gainer.

Muscle gain for skinny guys begins with a change in perspective. Our genetics hold us back from building muscle easily, but this can be over-ridden with a little bit of extra work and an intelligent life-style.

We are not one of those lucky guys who can do some silly exercises in the gym, gobble down some junk food and put on muscle. We have to eat right, work out right and sleep right.

Just because you are a hard-gainer does not mean that you should give up on gaining muscle. You should instead focus on how you can change your lifestyle to build muscle.

Muscle gain for skinny guys starts with what you put in your mouth. You have to make yourself a meal plan that focuses on both quality and quantity. Pump your body with the right type of carbohydrates, proteins, lipids, vitamins, minerals and with lots of water. Focus on what times you eat these meals at and ensure that you never get hungry. That’s a pretty decent rule of thumb.

Muscle gain for skinny guys continues with your work out. Pay close attention to the lengths of your work out and don’t overwork yourself, because you know how easily this can backfire and result in muscle loss rather than gain. Keep the intensity at a maximum in the gym and try to out-do yourself week after week.

Muscle gain for skinny guys ends in bed with a sound night’s sleep. Make sure you get sufficient rest because you grow in your sleep, not in the gym, or while you eat, so this is extremely important too.

Muscle gain for skinny guys is a whole new kettle of fish. Our entire lifestyle must change if we are to put on muscle fast. In the end however, it is completely worth it when you have a healthier, fitter, buffer and more ripped body, and all the girls want a piece of it, and the guys want to know how you got it.

Work hard towards getting your dream body, unless you want it to stay a dream.

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Alenka Bikar Workout For Nice Toned Thighs and Sexy Hips

Who is Alenka Bikar and What Is She Known For

Alenka Bikar is a Slovenian sprinter who ran the 200m in track and field from 1997 to 2005 and is currently retired. The reason she gets so much attention is because she is known for one of the sexiest butts of all women. Just go to Google and type in her name and you are sure to see tones of posts and articles about this lady’s rear end. But not only does what she does work for her butt, it also helps her have nice toned thighs and some sexy hips.

Alenka Bikar’s Secret for Nice Toned Thighs and Sexy Hips?

Well the secret is not really that much of a secret since everyone knows what she does, however few women realize that it helps with toning of the thighs and slimming of the hips. Alenkar is a track and field competitor and not long distance marathon running. She runs the 200m which requires her to sprint all out for an short period of time. These quick bursts of speed to move her body is what gives her a great butt and to die for legs. If you don’t think that the sprinting that she does is the cause of her nice thighs and hips just look at the majority of female sprinters. Almost all of them of not only in tip top shape but their legs, thighs and hips are nicely toned and well defined.

Why Sprinting for Toned Thighs and Hips Versus Jogging

For starters jogging doesn’t really work your gluteus maximus enough to cause a change, however when you sprint it puts more focus on making that muscle work harder as the glutes are one of the largest muscles in the body. With that being said it take more of an explosive type of movement to extremely contract it. Many people would suggest that squats will do the same thing however you are more likely to build mass instead of firming up. Sprinting will develop both your glutes and hamstring area and help build your thighs and hip so that everything is equally proportionate giving you a nice sexy appearance.

Fly Through the Air for Your Thighs and Hips to Look Great

When you sprint you first need to make sure that you are relaxing your shoulders and don’t follow the mistake that many others make by shrugging their shoulders up as they run. Another tip is to make sure that when you are sprinting you want to make sure that your feet barely touch the ground. If you look at some of the top sprinters you will notice that their feet seem to never really touch the ground. They will barely touch the ground with their forefoot before it is back in the air again, almost as if they were flying.

Sprinting Workout Like Alenka Bikar and other Female Sprinters

As with any high intensity workout you want to make sure you warm up, so before you begin this workout you should jog for about 100-150 meters then stop and walk back to the starting position. The next time you want to increase your speed to quicker pace and then walk back. Each time you get back to the starting position you will want to increase your level of intensity.

On the 4th go round you should start by jogging about 20 yards and when you hit the 20 yard mark you should go all out as fast as you can. This is what is known as a “running start” and will help prevent the chances of pulling any of your muscles. Walk back to the starting point at a nice brisk pace and do this 2-4 more times. Trust me this well have you with the nicest butt, slimmest hips, and best toned thighs you could ever imagine in no time at all.

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