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Post by Hardcore on Feb 15, 2005 14:45:47 GMT -5
Thumbs up for lunges - walking or standing, they are a must for anyone who want shredded glutes. Rich Gaspari is a firm believer of them. i personally think that the best leg exercise is indeed Lunges... nothing gives me better doms than lunges
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hermanchauw
Fitness Noob
gymnastics coach, capoeirista, physiotherapy student
Posts: 165
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Post by hermanchauw on Apr 1, 2005 5:17:51 GMT -5
yea... is good to have cardio.. but you have to incorporate weight training too.. dont worry since your a girl... you will never get big ... first off , you could start off with Dumbbell triceps kickback followed by dumbell curl for your tighs.. make sure you never forget lunges.. there are a must followed by leg curl.. hope theses exercises will help you... do 3 sets of 10... and you will be good to goo.. thanks for be our 2nd female member Oh no, another of those isolation exercise and 3 sets of 10 advocate. Sorry modereator but there are better ways of training than these.
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Post by Greentea on Apr 1, 2005 11:17:55 GMT -5
My choice will be different
My focus is on supersetting since she is a girl who want to shed fats .
A set of compound exercise and followed immediately by another compound exercise that work different muscle groups . eg . Dumbbell pressed followed immediately by chin up ( alternative is pulldown , sidenote : if you can do chin up , do it )
Focusing on compound movement such as Barbell presses , close grip chin up/pull down , leg press or squat ( proper technique is required for safety ) , deadlift , lunges is good , cable row , bent over row .
Focusing compound movement showns a more calories expenditure during and after workout compare to isolation once . don't forget , compound movement also stress on our adrenal gland which produce gh during the exercise . our body have to recover (repairing of mirco-tear due to training/removing of lactic accumulation ,metabolic factor , nerve recovery , muscle glucose replenishment and the list goes on) from intensive compound training .
mix around with the superset by pairing up different execrise that focus on different muscle together . Eg. Deadlift followed immediately pulldown , with the arrangement ,instead of doing bent-over barbell row , these allow our lower back to take keep away from stress after doing deadlift .
Agree that isolation won't be a good choice even for a girl .
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panda
Ready for a new Body
Personal Trainer
Posts: 2
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Post by panda on Apr 2, 2005 8:11:10 GMT -5
maybe a try on lunges, squats, adductor and abductor exercises with high reps could tone ur thighs. As for arms, try the tricep pulldowns, kickbacks. Also high reps. As for glutes, they are many, even glute squeeze are great. But in all toning exercises, the equation will be :
Tone Body = Cardio (any form) + diet + strength training
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Post by Greentea on Apr 2, 2005 23:05:02 GMT -5
maybe a try on lunges, squats, adductor and abductor exercises with high reps could tone ur thighs. As for arms, try the tricep pulldowns, kickbacks. Also high reps. As for glutes, they are many, even glute squeeze are great. But in all toning exercises, the equation will be : Tone Body = Cardio (any form) + diet + strength training I think diet control has to be place first among the 3 others factors namely weight training , cardio and supplementation .
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