Biceps: You
do not have to lift heavy to have great arms, but you do have to concentrate
on the contractions at the top of the exercise. Squeezing your bicep
is important. Close grip barbell curls, hammer curls, close grip preacher
curls, and incline dumbbell curls are all great shaping exercises for the
biceps. Push-ups should be done at least twice a week to help develop the
overall shape and size of the arms. If you can not do them in the beginning,
it is okay to cheat by resting your knees on the mat. In no time at all,
you should be doing fifteen solid Military Style push-ups!
Triceps: Do
not neglect your triceps. This is one part of a woman anatomy that tends
to get flabby, but do not fear, this can be easily remedied. Tricep cable
pushdowns are excellent for tightening the triceps. Dumbbell extensions,
seated or standing, the dumbbell being held in two hands while bending
and straightening the arms behind your head is another great exercise.
Tricep kickbacks with lightweight are essential to well developed triceps.
Legs! Legs! Legs! My
favorite body part! What could be better than working one body part
while also working half of your entire body? That is the beauty of
working legs. There is no reason why you should have legs that you are
not totally and completely satisfied with. Women naturally have powerful
legs. We are very lucky in that respect. On the other hand, women’s legs
tend to carry a lot of extra fat, just as men do on their stomachs, in
what are known as ‘love handles’. To develop beautiful, shapely and muscular
legs, deep bucket squats are essential. This means that while using light
weights, either on the squat rack or Smith machine, you come down
very low, your behind about a foot from the floor. Bucket squats
done strictly, slowly and with light to medium weight will help tighten
up the entire leg all the way up to your gluts. Lunges done on the
Smith machine or with a barbell are also crucial to tightening and firming
legs and gluts. The leg press machine should be used with light to medium
weight while pointing your toes outward to the sides. These are technically
referred to as ‘duck presses’ and they develop and tighten the inner thighs.
Leg extensions and lying hamstring curls should also be done. Straight
leg dead lifts using lightweights should be done occasionally to replace
lying hamstring curls. For the final touch, standing or seated calf raises
should be done as well.
Abs: To balance
out your beautiful physique, great abs are most essential. Abs are to be
done slowly, with great focus on breath. When you do crunches, you need
to breathe out each time you come up as well as to contract your abs. To
help strengthen your abs when doing crunches, you may want to use a five
or ten lb. plate behind your head. Twisting sit-ups are important for developing
your upper abs and obliques. Leg raises are good for developing your lower
abs, which can tend to get flabby on women as well as men. You can also
do seated leg tucks using a bench by holding onto the bench and tucking
your knees into your chest, flexing your abs and pushing your legs out
without your feet touching the floor. Good luck! I know you can do it and
be sure to send me your before and after pictures as an inspiration to
others!!!
|
|
