Girls, get ready to lift weights! You will be able to create a strong, seductive and athletic body. A spokeswoman for the NPC (bodybuilding organization in the USA) Lindsay Reni will show you how to do this.
Author: Lindsay Reni
Many women dream of a strong and seductive body. Do you know how I came to this conclusion? Every day I see them in the gym, tirelessly doing side crunches with dumbbells and riding on a hyperextension bench, overcoming the pain. They have one goal in their heads, and they will continue to bend back and forth like trees in a hurricane, until that goal is achieved.
Unfortunately, with the female body, not everything is so simple. You can bend to a fracture, but still not carve the figure of your dreams, because seductive shapes are the result of improving the whole body. The chiseled figure is the perfect fusion of a thin waist, strong legs and firm buttocks. To achieve this, you must connect the right nutrition and work on your torso and lower body without fear of gaining some muscle mass. And one more thing: you must lift weights at different angles, not just up and down.
In other words, you can dream of a strong and seductive body as much as you want, but you will stagnate until you agree to hard and exhausting work for the sake of your dream. Creating the perfect figure requires determination, willpower, motivation and self-discipline. And, of course, you can’t do without ruthless lower body workouts.
I, Lindsay Reni, am a bikini fitness NPC and I would like to tell you about my workouts.
I will show you what movements you need to perform in order to create the desired shapes. Your quads, glutes and hamstrings will be on fire, but you will be one step closer to the figure of your dreams!
And one more warning: maybe in the sitcom “I Dream of Jenny” Barbara Eden shocked the audience’s imagination with her wasp waist, but in fact there are no genies in a bottle, and no one will fulfill your wish overnight. You have to work hard towards your goal for many weeks and even months! But you will understand that the end justifies the means when you see a strong, athletic and sexy body in the mirror!
Workout plan
Abs workout
3 approach to 20 repetitions
Tip: Movements should be slow and controlled. Make sure to point your hips up at the end of each rep or else the hip flexors are the only ones doing the work. To make the exercise more difficult, try rotating your knees to the sides.
3 approach to 20 repetitions
Tip: do not connect your shoulders to bring your elbows to your knees, work exclusively with your abs.
3 approach to 20 repetitions
Tip: In this exercise, I use a kettlebell as a weight. It is easier to hold it than a massive pancake. The hips are parallel to the edge of the bench, allowing the lower “fulcrum” to be used to train the obliques.
Leg workout
6 approaches to 20, 15, 12, 10, 10, 4 repetitions
Tip: I like the Smith machine because it is a loyal assistant and reliable belayer. But if you are not in the gym, do not forget that you can squat almost everywhere. Squats don’t just tone your leg muscles and tighten your glutes, but they also develop your core muscles. Be sure to go deep and try to stay at the bottom point for at least a second!
3 approach to 20, 15, 12 repetitions
Tip: Leg extension is an isolating movement for the quads. At the end of each set, I do an additional 5-10 quick reps for pumping. Keep your legs at the top of the extension and feel your muscles burn!
3 approach to 20, 15, 12 repetitions
Tip: Leg press works your entire lower body. The machine eliminates the need to maintain balance, so you can fully focus on using the heavy weight, which I recommend dropping as slowly as possible.
3 approach to 20, 15, 12 repetitions
Tip: The vertical press is my favorite exercise on leg workout day as it literally packs my thighs with muscle. As I push the weight, I try to lift my buttocks slightly to squeeze a little more out of them. I pray for this exercise.
Buttocks workout
4 approach to 20, 15, 12, 10 repetitions
Tip: Barbell lunges work your quads, hamstrings, and glutes.
3 approach to 20, 15, 12 repetitions
Tip: Take your time with this exercise. Do it slowly, concentrating on contracting the gluteus muscles. The longer you hold the weight at the top, the slower you return to the starting position, the more difficult it will be for your gluteal muscles.
3 approach to 20, 15, 12 repetitions
Tip: Use a wide leg position for this exercise. Do not straighten them completely, bend slightly at the knee joints. Try to lift using the glutes and muscles of the back of the thigh.
3 approach to 20, 15, 12 repetitions
Tip: This exercise is the core of glute training. Concentrate on lifting the barbell at your hips. Squeeze your buttocks!
3 approach to 20 repetitions
Tip: Looks simple, but put it to the test. Here is one of the most effective glute isolation exercises. Try doing it on a bench or on a gymnastic ball. And to complicate things, combine this exercise into a superset with leg extension and extension.
3 approach to 20 repetitions
Tip: I usually end my workout with this glute exercise. I work to failure in the last approach. There are no victories without pain!