Women Weight Loss

Simple But Awesome Pre-Workout Glute Activation Exercise

Over the last year or so, however, I became quite obsessed with the gluteal muscles. I have devoted a lot of research into ways of activating and firing glutes properly, so that not only can I lift weights more effectively and improve their athleticism, but I can help in the development of my buttocks as well.

Over the years, my cheeks have gone through various stages. I went from a bum at all, having that kind of ass that is not so much ass again (after my figure competition), huge (as in what direction each), and finally to the middle, though more raised , rounded, and better proportioned. Although I have no problem with a very large badonkadonks, I would make sure that any amount of ass my body carrying, it is slender in all the right ways, and functional.

Example of progress: The following image on the left was taken in April 2009, just 6 months before I joined my first gym. Image of the case was accepted today, after 3 years consecutively in the gym.

What has made the biggest difference for me has been properly warming up the buttocks, the exercises activate the glutes to my lower body training sessions . By doing this, I realized that in all my lower body movements , my buttocks were incorporated as much as possible . I thank Bret Contreras. It ‘s kind of like glute God that I pray every day . Just kidding . Kinda .

Before I paid enough attention to this thing , I could not really feel my buttocks worked a lot in my movements. I had forgotten how it was for my ass to get sick . I saw this as a problem because I wanted to feel them to work in the movement . They are the largest muscle group in the end, and if you’re a powerlifter , or just those who want to become stronger , with your buttocks fire properly in things such as the squat and deadlift (even the bench) will make a huge difference . Not to mention, it will be the fastest on the form. Win / win !

Now , I feel that my work with the buttocks, that I do. So I wanted to share some of the knowledge I have received in the past year or so, to help you achieve the same results from your training.

In fact , I felt like showing off a few moves himself to save a little while surfing , as it can be annoying when trying to find some movement in the figures and I ‘m not sure how everyone likes their picture is on random websites . (On the other hand, this is the interwebs )

Bear with me , though, I was just my phone on me so that images will not be of professional quality or anything. Just appreciate my willingness to take photographs in a very awkward fashion .

Also, my dog pulled her toys / blanket with her ​​drawers. She seems to like to do that as soon as I start trying to take a picture . She needs to learn some manners .

ACTIVATION EXERCISE 1: Glute Bridges

You will start in this position:
And from there, by squeezing your glutes, not your lower back, raise your hips up from the floor, contracting your glutes and hamstrings hard:

 

REVISED GLUTE BRIDGE:

Alternatively, you could do single-leg glute bridges to isolate each side more.

ACTIVATION EXERCISE 2: Single-Leg Glute Lifts

I do not even know if this is the correct name for these things, but this is what I like to call them.

In fact, I do not even know if they fall under the classification of glute activation. However, I am including them in with my little procedures with pretty good results, so I would say that they work. Although, you should make sure that you are really a lifting buttocks, but not in the lower back, or swinging, or rounding, etc.

It would be in its original position. Please note that on my leg fully extended and the toe a little bit behind my bent leg, but my hips are square:

In addition, you can get your hands in elbows, NOT your hands. I think it’s easier to tell if you are using too much back from the position of the elbows.

ACTIVATION EXERCISE 3: Bent-Leg Glute Raises

Although it looks like a final exercise, they are not the same.

Hips are squared, and it is straight up and down motion. The movement comes from contracting your glutes to lift a leg does not swing or fast motion, without rounding or hyperextending the spine.

Hold tight abdomen, and indeed to compress at the top of the buttocks, as well as immersion. This can be done by hand or leaning on his elbows.

ACTIVATION EXERCISE 4: “Hanging” Glute Bridges

Once again … I do not know if they are called that, but I’ll leave it that way for now.

You basically performing glute bridge, but with your shoulders and upper back on the bench and your feet on another bench in front of you (or a sofa and coffee table, if you fancy like me).

You lift your hips up again, squeezing your buttocks and making sure, ABS remain tight and back hyperextending or do not go for you. You will bring your hips to a full lock position at the top.

ACTIVATION EXERCISE 5: Lying Hip Abduction

I thought to forget about them when I put my Pilates days. But it looks like I went back to them for a workout.

While I’m at my elbow for the sake of shooting, it is preferable that you are lying on his chin in his hand or just on your palm. (Thus, the “lying” hip abduction)

This mainly. Nothing special.

Of course, there are so many different things that you could do to activate your glutes. Some of my other favorites of the participating bands. But in any case, I think it’s just some pretty good basic movements you can do with your hip mobility drills to really help you get the right buttock with your training.

Some other traffic should be noted:

X-band walks
Side shellfish
Fire hydrants
As for stretching the buttocks, as I showed some of my favorite moves. I can not tell you enough how difficult it is to do the exercises while shooting at the same time without the usual camera. But these basic starting point.

1: Leg Crossover

In this movement, you can either save the non-stretched legs are straight or curved. I prefer it to bend, but it will depend on your own flexibility and comfort. The main thing is that the leg, which was passed gets a good stretch. You want to bring the knee as close as you can to your body while rotating the upper body in the opposite direction.

2: Bent-Leg Hamstring Stretch Part 1

So of course, with this stretch you’ll want to reach down, grab your toes and bring your upper body down as close as your can to your hamstring to feel a good stretch.

3: Bent-Leg Hamstring Stretch Part 2

Keeping your legs showed and clubs in the square, grab a calf or ankle, and bring your upper body down as close as you can to your feet. If this is not possible, you can place both hands on top of the foot and is easy to simply click on a straight leg.

4: Seated Glute Stretch

Hence, keeping your back straight and your abs tight, bend forward to your bent leg. Stop when you feel a good stretch in the glutes.

EDUCATION buttocks

I made ​​a post a while ago about glute training, but has since made ​​some major changes as to what I include in my training target buttocks more efficiently.

Weight Loss Programs & Tips on How to Lose Weight Safely & Weight Loss Tips Step by Step

The modern day lifestyle has given rise to numerous health problems, weight gain and obesity is a major problem faced by millions of people around the world. It’s more like an open invitation to serious health problems. So people want to know more about how to lose weight fast.



We all want to know the secret of how to lose weight fast. In fact, we want everything to work quickly and easily, and lose some extra calories is always one of our top “wants”. Below are some helpful tips and advice that can help you reduce your weight quickly and in a proper manner.



Currently, the weight loss is a big problem, every body wants to be slim and smart, and for this to try weight loss medication. In connection with these drugs, many problems arise in their body, so that it is better to try natural methods of weight loss and obtain full benefit. Here are a few drinks, exercise and diet for weight loss that will make your face glow and make you look elegant and beautiful.

 

Facial massage for DoubleChin

Pour just a teaspoon of sunflower oil in one hand and rub it in both hands and apply the oil on the face and neck in long, sweeping upward and outward movements. Using your fingers, relaxed, using fingers … pressing the muscle under the jaw from the center and working outwardly chin angle to the jaw bone and downward movement. Do this for 4 minutes each day.

 

Exercises for the face Tonning

Take three fingers of the center and place them on the cheeks and push them down. At the same time, enhance your cheeks, smiling as hard as you can. Keep your head back when you perform this workout.

 

To drink :

Add 2tsp ispaghol peel , 1 teaspoon vinegar, 1 teaspoon lemon juice , a few mint leaves (crushed ) in a glass of lukewarm water and drink it in the morning before breakfast.

 

Green Tea for Weight Loss

Heat 8 cups of water. When it starts to boil, add 6 tsp green tea , and let the boil for 10 to 15 minutes. If the 6 cups of water remains , add the cinnamon stick , 1 cardamom , 1 stick of liquorice , a pinch of onion seeds , 1 clove , ginger, 1 pc. When it comes to a boil again , add a few mint leaves and store it in a thermos. Add a few drops of lemon and brown sugar to taste before serving. Drink 6 to 8 glasses a day.

 

Breakfast for Weight Loss

1 boiled egg with a slice of brown bread with margarine and fruit puree to make a fruit puree , cut your fruit and place in a pot on the stove with a little water . Cover and leave to simmer until … fruit is tender . Now it’s just a process in a blender and add the compression of fresh lemon pepper / cinnamon and black to taste.

 

Lunch and dinner

Vegetable soup , a piece of chicken or fish. May have 1 brown company. For vegetable , cut your vegetables , add about one cup of vegetable broth and cover to simmer until the vegetables are soft. Now turn it into a blender and spice it up with a clove of raw garlic or black pepper and a little olive oil.
For meat , steam it with a little Tabasco sauce , garlic , ginger , salt and pepper to taste. Use the minimum oil, preferably olive oil. Drinking green tea

Desserts and snacks

Try smoothies Take any fruit . Just add ice and a little water , then blend away! Eat no sugar, wheat biscuits (not those bakeries)
DIET: Avoid Soft drinks, chocolates, snacks, junk food.

Easy Ways to Lose Weight Without Starving & 10 Tips To Lose Weight

Weight loss can be very difficult for people who have visited overweight for a long time. For every pound you want to lose fat, you need to burn 3500 calories.



There are many reasons why women want to know how to lose weight in a week. You have just been invited to the hot side, but it’s only a few days, and you can post your favorite LBD. There are also some tips available on the well-known doctors to lose weight in a week.

Top 10 Lose Weight Tips-How to Lose Weight Naturally in a week

1. One of the most important things to remember when looking to lose weight, to get yourself organized so that you will not find that you grabbed a meal at the last minute and grabbing the wrong foods . Take some time to develop, how to make your favorite low-fat and low-calorie foods , because it will help you lose weight and never put it back on.
2. Water, on the other hand, has zero calories and carbohydrates and practically no sodium, which makes it ideal trimmed beverage. And oddly enough , it actually helps flush out excess water weight , as well as jump-starts your metabolism. If it’s just too boring, add lemon wedges or mint leaves .
3. Eating small meals throughout the day is easy to make and can be part of your daily life.
4. Reduce how many calories you eat in a day. Ace Fitness recommends reducing your portion sizes by 10 to 15 percent. Eat 250 to 500 fewer calories a day to lose 1/2 to 1 pound per week.
5. Just eat two small meals and then replace two meals out of a shake or meal replacement bars , and you will lose weight in a week! Continue with the diet and see how much you can lose in six weeks!
6. The key to rapid weight measurements , in addition to diet modification exercises . Do you have a workout to burn more calories than you consume. Walking, cycling and swimming are the best way to lose weight.
7. One of the best ways to lose weight fast, it’s cut out all the junk – junk food and anything with sugar in it. However, if you want to be even more stringent, then cut all your quick carbohydrates.
8. You should drink plenty of water, as it reduces hunger and is the perfect thin liquid diet .
9. Do not sleep or sit in one place immediately after the end of your meal. Try to go for a walk after meals, as it helps in proper digestion and metabolism of foods and thus prevents the product from getting accumulated in the body as fat.
10. Did you know that often when you’re hungry, you’re actually thirsty? Stay hydrated and you ‘ll avoid excess food and you will feel better and lose more weight!

These quick weight loss methods gives immediate results and increases the likelihood of continued weight loss , because you see it work.