Parachute training builds strength and muscular resistance for a better overall athlete. Depending on the parachute size it can feel like running on a windy day, running through water, or up a hill. This exercise builds fast twitch muscles. Our quads are naturally slow twitch muscles so we would have to train them to become fast twitch. This provides explosive speed for runners, football, basketball, soccer and lacrosse players. The more you do this the better and faster you will get. Remember to push off with the balls of your feet and use your arms when running. Your abs will also get a workout as well. Hope you like the video and try out this exercise.
Showing posts with label glutes. Show all posts
Showing posts with label glutes. Show all posts
Friday, June 23, 2017
Parachute Sprint Training
Parachute training builds strength and muscular resistance for a better overall athlete. Depending on the parachute size it can feel like running on a windy day, running through water, or up a hill. This exercise builds fast twitch muscles. Our quads are naturally slow twitch muscles so we would have to train them to become fast twitch. This provides explosive speed for runners, football, basketball, soccer and lacrosse players. The more you do this the better and faster you will get. Remember to push off with the balls of your feet and use your arms when running. Your abs will also get a workout as well. Hope you like the video and try out this exercise.
Sunday, August 7, 2016
Glutes, Hips and Abdominals Workout
Glute, Hips and Ab Workout: 3 - 4 sets, 12 - 15 reps
1. Stiff-leg deadlift
2. Wheel
3. Glute cable kickback
4. Bench weighted knee to chest
5. Swiss ball side single-leg lifts
6. Fireflies with sliders
7. Inner leg lifts
Thursday, December 11, 2014
Sunday, January 26, 2014
Mix Up 3 Different Types of Cardio and You Will See The Fat Melt Off!
To many people, cardiovascular training (cardio), seems like the most easiest form of exercise to get into. It is less intimating than weight lifting and can be done in a group atmosphere or solo. Some people, however, still have to grow the love to do cardio. Either way, cardio with diet (80%) and weights are necessary if you want to lose weight and/or tone up. Were people get it wrong is isolating themselves into one form of cardiovascular training.
To lose weight your intake needs to be less and your training needs to expend more calories than you take in. In addition, our bodies are constantly trying to maintain an equilibrium. For example, if you are only walking and saw results at the beginning, but now you have not seen any more changes. That is because you have plateaued, which means your body has gotten used to walking. This is were you need to add different types of cardio to your regime and keep the changes coming. Here are some examples of cardiovascular training I participate in:
I have been a certified Zumba instructor since 2009. To me it is the best form of cardio when you want to have fun. I can be furious at one moment, but when I put in my music and dance with my students all that anger virtually disappears. In Zumba, you can burn up to 500 to 1,000 calories in one class. If you don't know how to dance Latin music, don't worry. Most of the participants in the class don't know either. They are to busy watching the instructor to see what the next move is. I didn't know how to dance to Latin music when I started my first Zumba class and I became an instructor in 3 months! Just go in and have fun!
Running or jogging is another type of cardio, but it can be done anywhere without any equipment. You can run/jog on a treadmill, outside, or participate in a fun 5k. This type of cardio is called a total body workout, which mean you use your whole body to run. There is a lot of misinformation out there stating that you burn the same amount of calories running and walking. This is only true if you are walking on a treadmill at a 12% incline and 3.5 mph. However, walking at normal level is not going to burn as much as running. Running/jogging takes a lot more effort, therefore it has a higher caloric expenditure. You can burn from 100 - 155 calories per mile. So if you ran 5 miles, then you probably burn 500 - 775 calories depending on your weight.
Image Credits: self.com
Image Credits: 123rf.com
Biking and spinning are another form of cardio that can be done indoors (Spinning classes or solo) or outdoors. Participating in this type of cardio builds great legs and glutes! You might take a while to get adjusted to the seat or just buy a bigger more comfortable one at the store. If you are going to ride a bike outside, make sure to take precaution. There are a lot of crazy people out there that are not watching the roads when they drive. So make sure you where clothes that are bright, look out for the cars, and try to stay on the side of the road that is protected for bikes. Depending on weight and how fast you are going, you can burn 48 - 75 calories in one mile.
In conclusion, get out there and try out something new for cardio. You never know you might like it. I hated running since I was a kid. I remember having pains under my rib and having a runny nose every time I ran. I first began on the treadmill then I moved it outside. I would carry a handkerchief with me to blow my nose. The farther I was able to go inspired me to keep on going. Now, I absolutely love running. With my music, my brain just fires away with ideas for work and going faster. Get out there and make your weight loss goals come true!
Tuesday, November 26, 2013
6 Must Do Exercises For Great Glutes!
Have you been working out your bottom half with lunges and squats but, still have not seen any results in your derriere? Then you need to do these exercises that will isolate your glutes!
Single-leg Bridge
Froggies
Standing Cable Glute Kickbacks
Glute Machine Kickbacks
Frog Jumps
Swimmers
Thursday, January 7, 2010
Free Workout: Legs and Glutes
Legs and Glutes
- 3 - 4 sets
- 12 - 20 reps for Long and Lean Legs
- 6 - 10 reps for Bigger Legs
Image Credits: glamour.com
Image Credits: list25.com
Stiff-legged deadlift
Image Credits: jerseygirltalk.com
Image Credits: 3.bp.blogspot.com/
Donkey calf raises
Saturday, September 12, 2009
Legs, Glutes and Abs Workout
Abs:
3 - 4 Sets
windshield wipers w/ medicine ball: 3 sets/15 reps
Image Credits: bodybuilding-wizard.com
Bridge: 30 sec. - 1 min.
Image Credits: lovingfit.com
Sumo Squats
3 sets/15 reps
Image Credits: oxygenmag.com
Reverse dumbbell lunges
3 sets/12 - 15 reps
Image Credits: youtrain.me
Sunday, September 6, 2009
Plyometrics Legs and Glutes Workout: No Heavy Equipment Needed
If you don't have a gym membership and any heavy equipment, you can still get a great leg and glute workout at home. Plyometrics exercises for legs are a great way to build your bottom half. It also increases your strength and speed by training the muscles dynamically by rapidly stretching and shortening the muscles! This is the reason why Olympic Track Athletes have such great stallion booties! The pattern of this circuit made for interval training! Have a great workout!
Legs and Glutes Circuit
Complete each exercise one after the other.
Rest at the end for 30 - 45 seconds and Repeat for 3 or 4 sets!
1. Jump lunges
Image Credits: www.menshealth.com
2. Walking Lunges
Image Credits: thetallcyclist.com
3. Squat with Body Weight
8. Side Lunges
Tuesday, September 1, 2009
Muscle Building Leg and Glutes Workout
Legs and Glutes
4 to 5 sets
Barbell Squats (Heavy weight)
8 - 10 reps
Stiff-leg Deadlift (Heavy Weight)
10 reps
Leg Extensions (Medium weight)
12 reps
10 sec hold on last rep
Barbell Side Lunges (Medium weight)
12 reps
Image Credits: www.menshealth.co.uk
Glute Cable Kickbacks (medium weight)
12 reps
Barbell Calf Raises (Heavy weight)
10 - Max
Image Credits: www.moonfighting.com
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