Personal Trainer Fort Lauderdale
Almost all women desire to have a sexy rear end and legs. The process of achieving that fit look is not easy, but with intense muscle isolating weight training, a much more toned and sexy look is possible for all women. I will also briefly touch on proper eating because no matter how toned a person’s muscles are, they will not have that tight toned look if they are covered by a thick layer of fat.
I’ll cut right to the chase and begin with the exercises and descriptions of the nuances of exercise form that will give the best results. The workout will begin with leg extensions on a machine done in a superset with leg curls on a machine. A superset is a series of two exercises done one after the other without rest. Two to three supersets will be done of leg extensions and leg curls with a weight which will become very challenging to complete fifteen repetitions. Next we move on to squats on a smith machine squats supersetted with strait-legged deadlifts. Again two to three working sets will be done. Both of these exercises work the glutes or buns with a great deal of intensity. The squats will be done with the feet about shoulder width apart. The squats will be done with a weight that is very challenging to get fifteen repetitions. The depth of the squat will be that point at which the back of the leg is parallel to the ground, the speed of the repetition will be slow and controlled. The strait-legged deadlifts will be done with dumbbells rather than a barbell because it puts less pressure on the lower back. The form for the deadlifts will be as follows: The dumbbells will be held at the side of the body and the knees will be slightly bent yet fixed as the trainee bends at the waist and lowers the dumbbells. The butt is out and the spine is rigid with the chest being in a convex position during the descent. Mentally the trainee will focus on the butt and hamstrings as they slowly lower the weight in proper form. The weight for stiff legged deadlifts will be moderate with fifteen repetitions being done relatively easily. The point of this exercise is to put pressure on the butt and hamstrings while keeping the lower back uninjured, squeezing and tensing the muscles throughout the entire movement will provide the results looked for. The last superset of this workout is wide foot stance leg presses supersetted with more leg curls on a machine. Again two to three working sets will be done for about fifteen repetitions. The leg presses are done with a wide foot position in order to effectively work the inner thigh; the repetitions for this exercise will be done in slow and controlled form. The machine leg curls will be done in slow and controlled form also.
With regard to proper diet, in ninety five percent of the cases a high protein, low carb diet will be implemented in order to lower the trainee’s body fat levels to the point at which the muscle tone of the body will not be obscured by excessive fat deposits. I hope this article will be of benefit to you, in your quest to improve your appearance.
