How to Get A Butt Like Jennifer Lopez - Follow These 5 Mind Boggling Tips

Let ' s face it - Jennifer Lopez has the sexiest butt on this planet - it drives guys potty with want and makes girls go grassy with envy. So, how can you too get a butt like JLo? I can ' t say it will be a piece of cake; there is some hard work involved, but the compliments you assume will more than make up for all the hard work you ' ve done.

Here are some exercises you can do to get that shapely and killer butt which will make you the target of attraction in no time.

Squats

Squats are one of the best exercises you can do to get your butt in shape. Stand with your feet apart, in line with your hips; keep your back straight, suck your abs in with the knees behind your toes. Now squat and while coming back to the standing position squeeze your butt. Do 2 to 3 sets of 8 to 12 reps each. If you urge to increase the intensity of the exercise, add weights.

Lunges

There are sundry types of lunges, such as front lunges, circle lunges, side to side lunges, mobile lunges, and reverse lunges. This exercise can be number exacting since it works on various groups of muscles at the same time, including the glutes, hamstrings, quads and calves. To make the exercise hard, you can also raise your back foot on a platform or step.

Hip Extension

Hip extensions work on the largest muscles platoon of the body, the gluteus maximus. Sway a dumbbell and place it behind your knee. Alternatively, use ankle weights to increase the intensity of the exercise.

If you are bored of the usual hip extension, you can do supplementary entertaining variation. Lie with your torso and hips supported by an exercise ball, place the hands on the tile and bend your knees. Then squeeze the glutes and point your feet true blue up at the ceiling.

Leg Raises

Lie down flat on your back. As you inhale raise your legs. Emit, and conduct them down but don ' t let them touch the tile. Keep your legs about an inch or two greater the root. Rub in this at first 10 times and do two to three reps.

Cardiovascular Exercises

In addendum to these exercises, you should also allow for a potpourri of cardiovascular exercises in your workout routine. Swimming, jogging, seafaring an exercise bike, or mobile quickly are excellent examples of cardiovascular exercises. A few variations in your usual cardiovascular routine will help tone your butt. For instance, instead of sitting down, stand up when cruising your bike, pedaling as fast as you can.

A word of advice - before you go into exercising, make undeniable you thermal up a bit. Ignoring to do so can cause muscle pull and strain. Spend a few minutes stretching your whole body and follow that with some light jar. This will glowing up your body and prepare it for the exercises that you are about to do. Now, go get that perfect butt you ' ve always dreamed off.

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Overtraining - Five Tips to Avoid It

Overtraining is one of the most unpropitious things to weight loss and muscle gain, sequentially not many people know how to avoid it. Most of the beginners ( as well as more experienced trainers ) spend way too much time in the gym. When their hard work fails to give them results they expect, they increase their workout time. And when that doesn ' t work, they increase it even more and eventually burn out, deciding that they just can ' t build muscle no matter what they do

Overtraining is highly counter - productive. Why? When you overstress your body, it releases hydrocortisone which crumbles your muscles and bones, suppresses your immune system, speeds up brain ageing, and increases fat storage. This means you are doing loads of work for fly speck. You stop gaining strength and power, and you easily lose muscle and gain fat. Your body becomes drawn and weak.

The actuality is that muscles can only grow bigger and stronger if they are provided with enough recovery time. Without the proper recovery time, the muscle growth process plainly cannot take place. Overtraining also makes you more thin-skinned to injuries such as tendinitis and strains.

Now that we know that overtraining is not supportive, the question is how to avoid it? Here are five tips to avoid overtraining and promote strength and muscle gains.

1 ) Do not perform more than 4 - 12 TOTAL work sets per workout. You may be thinking, it is far less than performing the bodybuilders ' suggested 12 - 24 sets per muscle coterie! Unless you are in a contest to scrutinize how many sets are possible per workout, your goal in the gym should be to train with the minimum amount of city needed to gain muscle growth. Once you have pushed your muscles beyond their present capacity and sparked the muscle into growth, you have done your job. Any further stress to the body will neatly increase your recovery time, weaken the immune system and you will become victim of overtraining.

2 ) Never train continuously for longer than 12 weeks. Hardgainers will without reservation benefit from taking a half season off every sixth era of hard training to acquiesce their muscular, neural, hormonal and immune system to recharge fully.

Try this one tip and digital watch your strength go through the roof!

3 ) Never follow a program out of a popular body - building magazine €“ unless you are on steroids. Most of these magazines sound performing a split routine comprising different body parts each day. For exemplar, Chest on Monday, Back on Tuesday, Legs on Wednesday, and so forth. With this usual approach, you may be powerful to make some gains for a instance or two but your body will not be producing to come around for sustainable muscle growth.

Instead, you should be doing two full - body workouts per spell involving only multijoint exercises. Multijoint exercises ( also known as compound movements ), such as squats, leg presses, lunges, deadlifts, bench presses, bar dips, push - ups, pulldowns, and shoulder presses, work the most muscles and bring off more muscle growth than doing several single - joint or isolation exercises ( for paragon bicep curls, pressdowns, leg curls, and leg extensions ).

4 ) You must have heard the common advise of following 3 sets of 10, 3 sets of 12, 3 sets of 8 and so on. Any program that begins with 3 sets of whatever was markedly copied from someone supplementary and, again, distinctly reflects the historical mistake of copying tradition without any rationalization beneficial. Doing 3 sets of whatever for each exercise in the workout is a unmistakable - fire way of overtraining.

5 ) Never train more than two days in a row. Recovery is not practicable if you train more than two days in a row. It typically takes up to 24 hours to fully refill your glycogen resources so by taking a day off every two days you are allowing your energy assets to be refilled and optimized.

Rest and recovery is necessary when it comes to avoiding overtraining. Don ' t be timid to realistically evaluator your routine and make changes seat you need to. Most likely you are working harder than you need to for muscle gains. Device the primary recommendations and you will identify better results.

Good luck and happy weightlifting!