Traning Your Rear End
June 21st 2007 15:58
Its summer here in North America and that means the beach and the bathing suit and that eventually leads to how to make your butt tighter, if you follow the path of my thinking. I believe that training that posterior is a more difficult matter than it might seem. In fact, if there is a part of your body that is a better place to irrevocably store fat,it has got to be your hind end. That is at least partially because it is the part of your body that moves the least when you go about your daily activities.
At face value you would think that running or ellipticals etc will trim the hind end along with the quads etc. In studying it,however,I am not so sure that this is true. Cardio machines that concentrate on the front thigh may in fact be having little effect on your rear. You can easily evaluate the truth of my statement the next time you use them. Simply focus your attention on how much contracting your gluteus maximus is doing as you use the machine of your choice. I suspect that you will be surprised to see that it is really not contracting that much.
The only way to use a cardio machine to shrink the butt is to use the machine an insane amount of time.When you do hundreds and hundreds of minutes of intense cardio and your body as a whole begins to shrink, your backside will reluctantly go along. It is sadly true though that many people who work intensely at running etc still have flabby butts. What can be done?
If you do not have a real diet, the fat on your butt is there to stay,even if you do a considerable amount of cardio and/or weight trianing. Honestly, even good dieting may still leave fat on your backside that will be frustrating. In terms of exercise I think that attention has to be paid to specifically training the rear end, not hoping it gets some work from other things you are doing.
A list of butt specific exercises includes the machine commonly called the Butt Blaster. Most gyms now have a version of this. It is ok,but the machine is really a test of quad strength. If you are using the Blaster, the amount of work your rear is getting is limited by how much your front legs can push.I say load the machine with as much weight as you can push for a lower number of reps and you will be subjecting your rear to maximum work.Be sure to bring the leg to full extension or you will not be blasting your butt much at all. The work you do on your hamstrings will also have a considerable effect on the butt. I use as heavy leg curls as is possible and this contracts the glutes. The stiff legged deadlift should be done with focus on the glutes as well as the hams. I again suggest that the heavier the deadlift the more the glutes will be affected.
If you wish to tighten your rear, you will want to concentrate on it when you are doing work on your quads. If you do leg presses the glutes will be activated when you turn your feet slightly out on the platform and allow the weight to come down as far as possible. Half reps etc simply do not stimulate the backside. If you do squats, you will only be working your butt,if you descend so far that your butt is below that plane of your knees. That means as far down as possible. If you have to raise your butt from the floor and past the plane of the knees you will be working it. When you reach the top of your squat it is useful to contract the butt.With heavy weight on your shoulders you will feel the contraction. Your servant, as always.
At face value you would think that running or ellipticals etc will trim the hind end along with the quads etc. In studying it,however,I am not so sure that this is true. Cardio machines that concentrate on the front thigh may in fact be having little effect on your rear. You can easily evaluate the truth of my statement the next time you use them. Simply focus your attention on how much contracting your gluteus maximus is doing as you use the machine of your choice. I suspect that you will be surprised to see that it is really not contracting that much.
The only way to use a cardio machine to shrink the butt is to use the machine an insane amount of time.When you do hundreds and hundreds of minutes of intense cardio and your body as a whole begins to shrink, your backside will reluctantly go along. It is sadly true though that many people who work intensely at running etc still have flabby butts. What can be done?
If you do not have a real diet, the fat on your butt is there to stay,even if you do a considerable amount of cardio and/or weight trianing. Honestly, even good dieting may still leave fat on your backside that will be frustrating. In terms of exercise I think that attention has to be paid to specifically training the rear end, not hoping it gets some work from other things you are doing.
A list of butt specific exercises includes the machine commonly called the Butt Blaster. Most gyms now have a version of this. It is ok,but the machine is really a test of quad strength. If you are using the Blaster, the amount of work your rear is getting is limited by how much your front legs can push.I say load the machine with as much weight as you can push for a lower number of reps and you will be subjecting your rear to maximum work.Be sure to bring the leg to full extension or you will not be blasting your butt much at all. The work you do on your hamstrings will also have a considerable effect on the butt. I use as heavy leg curls as is possible and this contracts the glutes. The stiff legged deadlift should be done with focus on the glutes as well as the hams. I again suggest that the heavier the deadlift the more the glutes will be affected.
If you wish to tighten your rear, you will want to concentrate on it when you are doing work on your quads. If you do leg presses the glutes will be activated when you turn your feet slightly out on the platform and allow the weight to come down as far as possible. Half reps etc simply do not stimulate the backside. If you do squats, you will only be working your butt,if you descend so far that your butt is below that plane of your knees. That means as far down as possible. If you have to raise your butt from the floor and past the plane of the knees you will be working it. When you reach the top of your squat it is useful to contract the butt.With heavy weight on your shoulders you will feel the contraction. Your servant, as always.
| 36 |
| Vote |
Subscribe to this blog
