How To Get A Bigger Bottom Fast

Amanda Latona Shows How She Gets Those Glutes Bodybuilding

Hey, everyone atBodybuilding . My name is Amanda Latona. I am the 2009 Flex Bikini ModelSearch championships winner. I am a Team BSN sponsoredathlete and an IFBB Bikini Pro, as well as a Muscle Fitness Hers cover model. I am here today going to showyou a pro bikini glute training workout so you, too, can havesculpted bikini glutes

like a pro. If you're a beginner atexercising, don't worry, don't be freaked out, I'm gonna walkyou right through everything. Start light. You know, you don't have to dothe heavy rep range or the heavy weights like I do, or don'tstart with all of the exercises. Say, choose threeinstead of five.

Although I train every body partonce a week, I actually train glutes twice a week. I do it once on a Monday whenI'm strong, I'm fresh, and I do it again on a Friday. I mean, who doesn't wanta great butt, righté Yeah. Butts are back.

Okay, guys. Here we are on the leg press. Today I'm choosing to do myfavorite positioning, which is feet together. It allows me to lift heavier,get a little more strength behind me, and also shapes theouter sleeves, which is a very nice look to have. We're gonna start heavy on this,so choose a weight that can

allow you to do 10 to 12 reps. If you need a spotter, get one. Safety is first, guys. Gotta keep it safe. So what you want to do isyou don't want to start down here.' cause you never want to haveyour knees going over your toes. I like to do rightin the middle.

Remember, the higher you go up,the more emphasis you get on the glutes, which is why we're here. Okay, here we go. Also, when you're doing this,remember to press through your heels. Whenever you press through yourheels, basically, I like to be able to lift my toes up, 'causethat's how I know that I'm definitely gettinghittingthe glutes.

Lower Pec Punishing Exercise NO MORE SAGGY CHEST

What's up, guysé Jeff Cavaliere, ATHLEANX . The marker's coming out today so I can showyou how to understand better the anatomy of the chest so you can start getting betterresult in specific areas of the chest – or at least trying to influence different areasof your chest. There are different areas of your chest, rightéWe know that the pec muscle is divided into different heads. There's actually three headsand when it comes to the lower pecs, a lot of times people either ignore, or don't realizethat here is a head really down low. It's called the abdominal head of the pecmajor. There is a way to influence its pull

so you can get a little bit more favorableactivation there. The pec is going to contract, we know that, but we can get different activationbased on the angle of pull. So now, when we look at the pec, if I justpull out the cable here in front of me you can see right away that there is a line – let'ssee if I can get this human anatomy chart working here. There's a line right here thatwill divide the basic sternal portion of the pec. All these fibers are coming from my arm andattaching right here to my sternum like this. So we have the line that comes up here andthat pretty much makes all the sternal fibers

come this way. Then above that line, if I start to bringmy arm up, you can see here on my clavicle, all these fibers that are coming down offof that, feed into the pec this way. Down, kind of at an angle swooping down into myupper arm, okayé So you can see that. Now, when I come all the way out here – rightthere – you see that little lineé Dividing right to here. Below that is the abdominalhead. So this little band that comes from here, up and around to here is the abdominalband and it inserts right here into the top of the abdominal muscles and around here tothe side of the obliques into this area here

that they call the aponeurosis. Right into this area here. Understanding thatyou can actually determine how to get more of an activation upper, mid, or even in thiscase, lower. So we know if we want to go upper we do something called – I call it a UCVRaise. You want to be doing your crossovers or you're pushing up and across. Down below and across, because we're liftingup here. If the angle goes from here to here, in order to contract this, you would pullat that angle and you would do this, okayé That's what you want to think about if youwant to target the upper pecs. So that angle

of pull. That's not this if you're looking for lowerchest. For the middle of the chest we'd be out here more, coming across. That direction,again, trying to put the fibers in line here. Form the lower portion, to get a more favorablecontraction from the bottom you can't be doing what people try to normally do. That's these lower cable crosses. That's notgoing to do it. You actually have to go the other way. You have to go up tall here sothat now, when I grab – let me give this a little more weight – when I grab herewe're going to want to get from this direction

– from here, righté They're running fromhere to here. So we want to get our humerus from here tohere, okayé We want to follow that. So we're actually pulling down that way. Now here'sa good tip for you: in order to get a better stretch you should try to externally rotateyour shoulders so you set your shoulder back. If you're already internally rotated, you'realready bringing this attachment across, so you're already bunched up; what you want todo is externally rotate your shoulder by getting your hand underhand. This way. Now don'tworry about anything else. Worry about your elbow because your elbowis obviously going to be attached here to

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