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By
T'ai Erasmus, ISSA
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| Interestingly enough we have given
this part of the body a whole suitcase full of names. I will
use the common term butt, while giving you five simple steps
to a better backside. Let's start with a little anatomy. |
| It's time to put your
butt back where it belongs! |
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You have three sheets of muscle that make up your rear-end.
They are referred to as the Gluteus maximus, medius and minimus.
Gluteus maximus' function is to extend, and outwardly rotate
the hip. Gluteus medius' function is to abduct and medially
rotate the thigh by the hip and leg. And finally gluteus
minimus is responsible for abduction, and outward rotation.
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| Self-acceptance! . .
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I find in most cases, clients want to tone, trim, sculpt
and define their butt. How do you do this? Stop sitting on
it! Get up and exercise. These muscles have a tendency to
be weak if they are not used. Below are some exercises for
maximus gluteus development.
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| Beginner: Bridging with
Leg Extension |
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note: use pillow under head and neck
for added support
- Contract low back muscles and gluteals, lift hips off
the floor
- Keep shoulders and upper back in contact with the floor
- Keep body weight free from neck
- Extend left leg about 45 degrees to the floor
- Hold contraction 5-10 seconds
- Repeat with other leg
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| Intermediate: Bent-Leg
Crosses |
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- Start on all fours
- Keep leg bent at 90 degrees
- Push leg back and up until you feel a contraction in
your butt
- Return to start
- Repeat with other leg
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| Advanced: Standing Kickbacks
(using cables) |
note:
when training, always control the weight, don't let
the weight control you
- Left leg is attached to the ankle cable attachment
- Stand facing the pulley system using hands for balance
- Lean forward slightly, with back straight
- Move legs backwards, keeping legs slightly bent, squeezing
glutes
- Do not overextend or arch the back
- Return to start
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| Stretching! |
| Isometric, dynamic, PNF, and passive stretching
all improve flexibility, shorten recovery time, reduce the
likelihood of injury and deliver fresh oxygen and nutrients
to the area stretched. Make sure you have broken a sweat before
you start a stretch. Always breathe into the stretch. Never
bounce or jerk while performing the stretch. Stretches should
be held between 15-60 seconds. |
| Recovery! |
| You must give your body time to rebuild itself
after every workout. This is vital! If you overtrain, you may
experience a number of symptoms such as increased heart rate
upon waking, irritability, loss of appetite, insomnia, and
worst of all, muscular atrophy (muscle shrinking). You do not
want to lose muscle mass from your butt. It is the fat over
top that you want to disappear, to reveal that beautiful bottom
presently hidden. |
| Nutrition! |
This subject would take a whole article to write, so I will ask you a few
questions to get you thinking in the right direction.
- Do you prepare
your own meals, or do you eat out frequently?
- What are
the ratios of protein, carbohydrates and essential fatty acids
you are consuming?
- What are
the sources of protein, carbohydrates and essential fatty acids
you are choosing to put in your body?
- How much
fiber are you consuming?
- How often
do you eat through out the day?
- Do you eat
till you are content or full?
- Do you use
supplements?
- Are the supplements
you consume of the highest quality?
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| Nutritional Supplements! |
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Yes, if they are formulated with quality in mind, supplements
can be extremely effective in burning fat and keeping you
lean. The price may be a little higher, but you get what
you pay for. Choose only those products that reveal full
label disclosure, in a capsule, powder or liquid form and
know your suppliers. It's worth the research. Thermogenics,
chromium, essential fatty acids, various amino acids and
adequate iodine intake are but a few of the nutrients that,
if used correctly can be highly effective in aiding fat loss.
Follow these five easy steps to a fabulous fanny, and you
will no longer be the butt of everyone's jokes. And remember
you want to be a tight a--.
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| References Cited: |
Fitness the Complete Guide, ISSA, 1993
The Complete Book of Butt and Legs, Kurt, Mike and Brett Brungardt,
1995
Rehabilitation of the Spine, Craig Liebenson, 1996
Stronger Abs and Back, Dean and Greg Brittenham, 1997
Optimum Sports Nutrition, Dr. Michael Colgan, 1993
Fats that Heal Fats that Kill, Udo Erasmus, 1993
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T'ai Erasmus is a certified
personal fitness trainer, and sports nutritional consultant
working in Vancouver. To book sessions or a consultation
he can be reached by calling 604-329-7867or by e-mail at
tai@taierasmus.com.
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