Butt Set
2009
 |
| No items matching your keywords were found. |
Butt Set
Get a Butt Like a Bikini Model
Have you ever wondered how bikini models and competitors are able to get their butts looking so firm, without overdeveloping their thighs in the process? Most trainers can tell you that the best butt exercises are squats, lunges and deadlift variations. Unfortunately, all of these exercises will also develop the thighs. That's great if that's your goal, but many women already have well developed (sometimes overdeveloped) thighs, but need more work on their backsides. Here are a few tips for targeting the butt muscles without overinvolving the thighs:
Warm up you butt muscles before you train! Want your butt muscles to engage more during your squats and lunges? Wake them up first! Glute inhibition is extremely common, and can cause both aesthetic and joint health problems. Begin your workout with a couple sets of bridges and side to side band walks. This will prime your hip muscles and loosen the joint so that you'll get a lot more out of your primary lower body exercises.
Stretch your hip flexors! Hip extension (moving your upper leg behind you) is extremely important in butt development as well as lower back health. If your hip flexors are tight/shortened, your hip extension will be limited, and your butt muscles will not engage nearly as much as they should during exercises that call on them. The best stretch for the hip flexors is a half kneeling stretch where you grab the ankle of the rear leg and carefully pull it in towards your rear. You can see a demo in this video. This can be difficult for people with very tight hips, so placing the rear foot on a flat bench or chair (not more than 18 inches high) and resting the knee on the floor is a good alternative. Hold the stretch for about 30 seconds.
Pre-exhaust your quadriceps! This is an old school training technique that can be used on occasion to help shift the emphasis over to the glutes during lifts such as squats, lunges and leg presses. The idea is that if you pre-exhaust (pre-fatigue is probably a better choice of words) your quads with isolation exercises, your nervous system will be forced to recruit more from the glutes and hamstrings during your lower body multi-joint exercises. The easiest way to do this is by using a leg extension machine. Use a moderately challenging weight and do about 2 sets of 12-15 reps. Push yourself a little bit, but stop about 3-4 reps short of failure. Then move to squats, lunges or presses. You should notice your butt contributing quite a bit more.
These are 3 of the most impactful things you can do in the gym to help develop your butt without overinvolving the thighs. I've written a complete guide that covers these items (and more) in depth, and includes pictures, video demos, a nutrition section and much more! It is a Free Report called Bikini Competition Butt. Feel free to check it out and email me with any questions.
About the Author
Joe Lenihan is the owner and head trainer of Next Level Personal Training in San Diego California. For over 13 years, Joe has been helping men and women break through their fitness plateaus and get the body of their dreams! His main area of expertise is preparing female fitness and bikini models, figure athletes and bikini competitors for their events and competitions. Joe also trains average "Joes and Janes" interested in attaining the same physique of these types of athletes without actually being stepping on stage or in front of a camera. Joe offers training and prep services in-gym, in-home, outdoors, and online. For more information, go to Joe's website at http://www.nextlevelpersonaltrainer.com, or check out his Bikini Competition Butt Training E-Book.
is it possible to make my own butt set from a one piece telephone ?
does anyone know of a website that explains how to make a butt set?
For simple connection, you would need to remove the built in switch and replace it with a manual switch which has the same number of connections.
Using a Buttset Tool
