Showing posts with label derriere. Show all posts
Showing posts with label derriere. Show all posts
Sunday, November 27, 2016
Sunday, November 6, 2016
Sunday, October 23, 2016
BOOTY BUILDING ROUTINES
How to Build an Athletic Butt: http://hubpages.com/health/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-1
Beach Volleyball Training: https://caloriebee.com/workout-routines/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-2
Hurdler & Sprinter Workouts: http://hubpages.com/health/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-3
Javelin Conditioning Plan: https://caloriebee.com/workout-routines/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-4
Wednesday, October 19, 2016
Saturday, October 15, 2016
BUTT BUILDING TRAINING PROGRAM
This series focuses on building an athletic butt with glutes-developing activities. The javelin routine will not on work your booty, but with a significant amount of core exercises and weight lifting, this strength and conditioning routine is a total physique changer. Follow the routine and reap its benefits; become stronger and more agile while reducing excess body fat and building a gossip-worthy derriere.
Tuesday, October 11, 2016
Hurdler-specific Warm-up Exercises
The specific warm-up works movements that are integral to hurdling, beginning the conditioning process and improving range of motion.
Do one set of ten repetitions per side of; Bird Dog, Donkey Kick, Fire Hydrant, Mountain Climber, and the Standing Quadriceps Stretch (10 seconds each).
Tuesday, October 4, 2016
TRAINING FOR A KILLER BOOTY
Try this progressive training program to enhance your athleticism while shaping your caboose.
Friday, September 23, 2016
BUILD A TIGHT BOOTY WITH ATHLETIC TRAINING
Athletes in general have some of the shapeliest and toned backsides on the planet. The glutes are best activated by power and speed movements; such as dashing and jumping. Explosive sporting events such as long and triple jumping, pole vaulting, sprinting, tennis and volleyball rely heavily on powerful glutes. Having super strong glutes is a prerequisite for success in speed and power events. Bodybuilders talk about “glute day or “squat day”, for these athletes, every day is glute day!
Beach volleyball is considered an anaerobic power sport were diving, jumping and sprinting are common activities. Beach volleyball players' power development training program includes two types of activities; plyometrics (jumping drills) and weight lifting. Speed, agility and quickness (SAQ) training gives players the ability to change directions quickly and reduces the chances of injury while conducting drills with the volley ball.
Sprinting and jumping are great ways to tone your derriere and build an athletic physique. Hurdlers do both in a single event. Hurdlers are phenomenal athletes; curvy and strong, fast and fit. Using their training techniques will go a long way in developing physical skills while shaping and toning your entire body.
Tuesday, September 13, 2016
GENERAL CONDITIONING WORKOUT
A year-round general conditioning workout designed to gain and maintain an excellent overall state of conditioning. This workout includes exercises to develop cardiovascular endurance, core stability and maximum strength.
Cardiovascular endurance is trained and tested using a 1.5-mile run. Each 4 session cycle will include a best-effort time trial, two easy jogs and a fartlek workout. Fartlek is the Swedish word for "speed-play". During the fartlek session; the first and last half-miles are conducted as an easy jog with the middle half-mile run at a vigorous pace.
Core stability and local muscular endurance are developed and tested using abdominal crunches.
Lower body and upper body strength are developed and tested using the barbell squat and barbell bench press. The sessions are cyclic in nature; moving from reps of 5, to 3, then a 1 rep maximum lift. A one week of light lifting ends the cycle. Each work includes 3 sets of each lift. The first set is conducted at 50% of the training/max weight. The second set is conducted at 75% of the training/max weight. If you're doing sets of 5 with 100 pounds being the training weight; the first sets will be with 50 pounds, the second set at 75 pounds and the final set at 100 pounds. This protocol serves 2 purposes. First, it provides a specific warm-up using sub-maximal weight. Second, it conditions your body to lift heavier after you've already lifted. This will help reduce the risk of injury while training yourself to finish strong. The light week includes one set each at 5, 3 and 1 reps all at 50% of the normal training/max weight. As you get stronger, increase the weight in small increments and maintain the 50%-75%-100% lifting protocol.
Monday, September 12, 2016
FAST & FIT
Athletes use speed training to condition their bodies for repeated high-intensity efforts. Nearly everyone can engage in this same type of training to add pep-in-their-step and build an athletic physique.
Thursday, September 8, 2016
SHAPE & TONE WITH ATHLETIC CONDITIONING
Athletes have some of the shapeliest and toned backsides on the planet. Its been previously stated the sprinting is a great way to tone your derriere. Likewise,jumping was noted as a great method to activate the glutes and subsequently build an athletic physique. These athletes do both in a single event. Do you think that contributes to their high and round backsides?
http://hubpages.com/health/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-3
Wednesday, September 7, 2016
HOW TO BUILD AN ATHLETIC BUTT PART 3
Athletes have some of the shapeliest and toned backsides on the planet. Build your own killer booty with hurdlers' drills and exercises! No hurdling is involved!
Saturday, September 3, 2016
BOOTY BUILDING WITH SPORTS CONDITIONING
Power, quickness and speed drills are great for enhancing overall athleticism and serve to shape and tone the derriere!
Saturday, August 27, 2016
DERRIERE-TONING BODY WEIGHT EXERCISES
These exercises may be conducted as part of a scheduled workout, as a second workout, or divided up and done as time permits during the day.
Glute-specific Bodyweight Workout
EXERCISE
|
SETS
|
REPETITIONS
|
|---|---|---|
Air Squat
|
1-2
|
5-20
|
Bird Dog
|
3
|
5-10 seconds each side
|
Fire Hydrant
|
1-2
|
5-10 each side
|
Reverse Flutter Kick
|
1-2
|
5-10 each side
|
Back Extension
|
1-2
|
5-20
|
Donkey Kick
|
1-2
|
5-10 each side
|
Side Leg Raise
|
1-2
|
5-10 each side
|
Bridge
|
1
|
20-60 seconds
|
Reverse Lunge
|
3
|
5-10 each side
|
http://hubpages.com/health/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-1
Thursday, August 25, 2016
STOP THINKING & WORRYING ABOUT YOUR BACKSIDE!!!
Athletes are not concerned about their butts; they’re focused on beating the competition. Their objective is on improved performance; therefore their workouts are designed to “better their game”. A very favorable consequence of their actions is the development of a phenomenal rump. Follow what they do and you’ll better both your game and your caboose.
http://hubpages.com/health/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-1
Saturday, August 13, 2016
BUILDING AN ATHLETIC BOOTY
Athletes have some of the shapeliest and toned backsides on the planet. Build your own killer booty with athletic drills and exercises!
Having super strong glutes is a prerequisite for success in speed and power events. Bodybuilders talk about “glute day or “squat day”, for these athletes,every day is glute day! This is not marathon training, I am not talking about endless daily training sessions. High and round buttocks are the result of quick, explosive actions. Work the movements and the booty will follow.
Saturday, August 6, 2016
LIVE A FIT LIFESTYLE...YOUR BUTT DEPENDS ON IT
The key is creating a plan you can follow as a lifestyle. Build time into your daily activities to get and stay fit. Stay committed to this lifestyle and you will maintain a fit, healthy body including a low percentage of body fat and an enviable tight end.
Friday, August 5, 2016
NUTRITION BASICS
Proper nutrition is a basic prerequisite for maintaining a healthy body as well as improving and sustaining physical performance. Additionally, achieving and maintaining a satisfactory body composition, which plays greatly in getting a shapely derriere, is a result of combining sound nutritional and training habits.
Required caloric intake varies from athlete-to-athlete. Generally speaking, a 120 pound athlete requires approximately 2,200-2,500 calories daily. Approximately 55-65% of these calories should come from carbohydrates, 20-30% from fat, and 15-20% from protein.
I am neither a dietitian nor certified nutritional specialist so I will not be prescribing a daily eating plan or diet. What I will provide is a layman's guide of what not to eat in your efforts to maintain your health and fitness and develop the athletic butt you desire.
FOOD TYPE
|
AVOID THESE
|
|---|---|
Beans & Nuts
|
Refried beans, salted nuts
|
Beverages
|
Fruit drinks, soda, whole milk
|
Dairy Products
|
Regular cheese, whole milk
|
Fats
|
Butter, coconut oil, lard
|
Fruits & Vegetables
|
Canned fruits and vegetables, fried vegetables, sweetened fruits
|
Grains
|
Cake, cookies, donuts, snack crackers, sweetened cereal
|
Protien
|
Egg yolks, fast food, fried food, oil-packed fish, processed meats
|
BASIC ATHLETIC DRILLS
Athletes are defined by their ability to move. Great power athletes move quicker, jump higher and longer than their opponents, not to mention the average human being. Most people to not develop and benefit from powerful glute muscles, but power athletes need them to succeed at their chosen sports. They are key in producing explosiveness and speed. As previously stated; these athletes don't workout to obtain a high and round booty, they have an athletic butt as a consequence of their training.
The basic drills presented are introductory movements relating to acceleration, horizontal jumping and vertical leaping. These drills place much emphasis on glute activation and not sport-specific. They'll serve to prepare you for the sport-specific activities and workouts presented throughout the remainder of this series. All of the drills presented in this part will commence from the universal athletic position.
Acceleration is defined as an increase in the rate or speed. Acceleration drills are designed to assist in increasing initial explosiveness in order to reach maximum speed as quickly as possible. In addition to enhancing a basic athletic skill, you'll be doing a lot of tush toning.
Jumping or leaping are great activities to wake up your glutes. Jumping, be it horizontally or vertically, requires maximal explosiveness or propulsion. Your rear-end muscles form the base for these movements. Track & field's field event athletes and volleyball players developed their booty's by continually practicing their jumping abilities.
Thursday, August 4, 2016
MAXIMIZE POWER PRODUCTION WITH GLUTES-SPECIFIC STRETCHES
 |
| http://hubpages.com/health/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-1 |
Athletic training exposes the body to a significant amount of physical stress which could lead to injury. Remaining flexible is key to reducing the risk of injury while improving overall performance. Flexibility is a key ingredient in speed and power production. The physical fitness components of speed and power are the what drives glute development.
The bottom line; if you are looking to shape you rear, you need to strive to maximize your power production. Maximal power production relies on flexibility. You might want a tight booty, but you don't want your glutes to be tight. Getting and staying flexible will pay dividends in the development of your athletic butt. Include these stretches in your cool-down routine on all days in which you conduct athletic drills or the glute-specific bodyweight workout. Hold each stretch for 15-30 seconds.
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