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Once upon a time, when most of us work in farms and fields, we all got a lot of more exercise in our day-to-day routines, but times have changed. The majority of the work force, moving the factories and then into offices. That is where most of us work now, sitting at desk and computer consoles, and even though we still use the biggest muscle in our body a lot, we sure you do not exercise it enough.
I am talking about our bottoms, our backsides, our buttocks. The gluteus maximus is the muscle that shapes and forms the buttocks. It is a big muscle and it help us make some big movements like climbing hills, steep stairs, or stepping up on top the stool. It can lift the entire weight of the entire body with energy despair.
Here, we see the gluteus being worked on a leg press machine. At home, you can exercise the gluteus with mini knee bends. Stand in the front of the chair. Bend the knees as if you are going to sit down, but as soon as your buttocks reach the chair, straight the legs again.
Use a chair to help maintain the balance, if you need to. Watch your posture, keeping your back straight, look straight ahead. Squeeze the buttocks as you raise your self from the chair. Set a slow, steady pace. Use 15 to 20 repetitions for each workout.
Also, avoid elevator rides of just one to two floors, use the stairs, and if you are up to it, try taking the steps two a time.
Another group of muscles that helps you climb those stairs are those of the hip. In the gym, cable lifts are used to work them, at home, you can get the same results with ankle weights and leg raises. Use a chair again to help maintain balance, keep your hips facing the chair and repeat 15 to 20 times on each leg.
Also shaping the hips are the abductors that run down the entire length of the outer thigh. The abductors pull the leg away from the centerline of the body like when you extend your leg to get out of a car, but once again, we rarely work these muscles enough day to day.
A cable machine helps tone the abductors, leg lift with ankle weights can shape them up at home. It is very important to keep the pelvis roll forward, and keep the body in a straight line, repeat 15 to 20 times, and then change to the other side for another 15 to 20 repetitions. Of course, the hips and the buttocks are also one of the prime nesting grounds of the mysterious substance known as Cellulite. What it is made from? Where does it come from? How do we get rid of it?
Well, first of all, let us get this straight, there is no such thing as Cellulite. The pucker appearance on your hips, buttocks, or thighs is nothing more than excess body fat. You see the skin is held in placed by thin fibers, when excess fat is collected over muscle tissues it pushes up around these fibers and you wined up with unsightly pockets of fat.
Cellulite, the only way to get rid of that extra fat is by consuming your fewer calories, decreasing your diet, or by burning out more calories with aerobic exercise. Doing both, decreasing calorie intake while burning off extra calories with exercise is an incredibly effective, one-two punch against excess fat. Like it or not, your rear view is the last thing people see of you, giving me your best parting shot with thinner, better tone hips and buttocks. A few minutes a day is all it takes.
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