Training tips to increase for thighs & the Brazilian Shape:
The Brazilian beach shape is famous all over the world. The slim waist steeply inclining to an hour glass curvature and of course. This hip to waist ratio is often touted as the perfect shape. Of course, a large part of this is genetic make-up and we should all love our body whatever form it takes but there are actions you can take to gain those elusive eye-catching and toned curves. Tick tock to summer!
Yes, I’ve said it. Don’t run away. “Ex nihilo nihil fit”. Nothing comes from nothing! It will take a bit of work but you can get there. Bodybuilding, buckets of sweat and the gym is the only way. Botox unfortunately is not a shortcut you can take. With gradual effect, the right exercises will increase the volume of the muscles and promote their stiffening, guaranteeing the dream of many women to conquer large and hard buttocks and thighs. In time the prize can be achieved, the Brazilian Bunda!
Personal trainers explain that for hypertrophy, that is, increase of muscular mass, three factors are necessary: stimulation, nutrition and rest. Rest is an important part because it is at this time that the cells and muscle tissues increase in size. You still have to work out first though.
When the muscles of the buttocks and thighs are trained during bodybuilding, they undergo micro-injuries and tears. With a good supply of nutrients (especially proteins) and rest, the body is able to regenerate, strengthen and increase the size of muscle fibres. From this process, the muscles are strengthened, tuned and developed.
As with all good things in life, it takes time. The results begin to appear after three months.
Start with 3 to 4 sets of 8 to 12 reps. Finish your training session with sit-ups. Remember work your body to failure. Jelly legs are the aim! So here we go.
Inclined leg press:
Muscles worked: gluteus maximus and quadriceps.
Front Squat & Barbell Squat & Pistol Squat:
Muscle worked: Emphasis on quads, plus glutes, hamstrings, calves and core.
Muscle worked: hamstrings.
Muscle worked: gluteus.
Bulgarian Split Squat:
Muscles worked: quadriceps and gluteus.
Walking Lunge or Step-Up:
Muscles worked: hindquarters of thigh, gluteus and quadriceps.
Muscles worked: glutes, thighs, lumbar region and abdomen.
Remember, do this if it’s something that you want, not anybody else. If you want a new body image and are willing to put the work in then go for it. If you are happy the way you are then then don’t change, don’t feel pressured by magazine images or social media, just be yourself.