I jeszcze cos o kształtowaniu nóg z exrx.net :
Pytanie :
A lot of women want the "long leg", "slim hip" look of fitness competitors and Miss American contestants, rather than the bodybuilder legs/hips. Their two favorites from what I've read are squats, and lunges. So my question is, how do you create the illusion of the slim butt, long leg look using a minimal training program, if that is possible? In my experience lunges do create the long-line effect better than squats. What about foot stance for squats if a narrow effect is what is wanted. What about front squats and hack squats in achieving this. What exactly is being done to achieve this look? Developing rectus femoris? Would it be better to include 2-3 sets for Quad/Glute and reduce exercises somewhere else?
Odpowiedź:
Each individuals shape and proportions should be analyzed to determine a suitable program strategy. An exercise professional can help their client develop a realistic plan in accordance to the individuals potential. Certainly, it is not realistic for a Rosanne Donald type body to transform into a Calista Flockheart (Allie MacBeal) type body. Most high level beauty contestants tend to have a natural ectomorphic (slender) body type.
Squats seem to be a better
muscle builder than lunges. Variations in foot placement will emphasis certain muscles but will not reduce fat in these specific areas. See Spot Reduction Myth. Placing the feet wider will emphasize the hip adductors. Placing the feet higher on a hack squat or a leg press will emphasis the glutes and deemphasis quadriceps. Front Squats will emphasis the quadriceps. Also see Squat Analysis.
Exercises for quadriceps and hamstrings can normalize hip and thigh proportions. The accentuated curve of the hamstrings and glute along with fat loss on and below the glute area can decrease the sharp angle of the glute-ham fold. Fat loss around the hip and inner thigh with restoration of quadriceps fullness will normalize lower body shape and proportions. Development of the glutes with a simultaneous fat loss on and below this area will lift and tighten this area. All of these improvements can accentuate the vertical lines of the lower body creating the illusion of longer legs.
Again if the muscle mass out passes the fat loss, the individual may not achieve the look they desire. Although, understand very few men and even fewer women can develop big muscles even if they wanted. The goal in this case is to lose enough fat to compensate for the slight increase of muscle mass restoration.
Some individuals may already have greater than normal muscle mass in particular areas from either genetics or training. This creates a dilemma since these large muscle groups (glutes, quads, and hamstrings) have the most potential of increasing the metabolism (as discussed above) yet further increases and muscle mass may not be conducive to ideal aesthetics. An alternative training program may be implemented if it is deemed the quads and/or the glutes are already over developed. An alternative training plan may also be use if the individual had experience greater than normal muscular hypertrophy from past training. Furthermore, it should be determined that no amount of fat loss will compensate for the potential increase of muscle in this specific area. In addition, it may be decided that significant fat loss is not likely because the individual is unwilling or unable to perform enough aerobic exercise or dietary modifications to lose adequate fat from these areas. Realize, though, the thighs and hips are commonly an area on women that it seems to get lean last.
A training modification may involve lighter weight with more repetitions although less fat may be burned for hours after weight training with this compromise in intensity. The burning sensation associated with high repetition training seems to be the primary deterrent for achieving higher intensities. Certainly, someone can adapt to the muscular endurance necessary for this high repetition training, but it still may be very challenging to train as intensely on a high repetition program even after this adaptation.
Another alternative is to simply eliminate an exercise that effects a muscle that you feel is already overdeveloped. This would be particularly true if an individual feels they have too much muscle mass in the calf area. In this case, calf exercises can be strategically omitted or discontinued later for a several reasons. Obviously, the muscle does not need to hypertrophy if it is too large, even if the exerciser may be only experience an 1/8" increase in circumference. Secondly, omitting the calves would not significantly compromise the weight training program's effect on increasing the metabolism since it is a relatively small muscle in comparison to other larger muscle groups like the glutes, quads, hams, back, and chest. Since most people do not store large amounts of fat on the lower legs, it may be more difficult to lose enough fat on the lower leg to compensate for even the smallest increase of muscle girth. As mentioned above, it most individual seem to get lean in the peripheral first although fat is lost throughout the body at different proportions. Some people may feel this initial muscularity in the lower leg is not the look the want. Alternately, other individual's may either desire this look, will not have the potential of achieving an over muscular look, or may in fact prefer the other benefits of direct calf work like enhanced lower leg strength and joint integrity..
You could perform an additional set on quads/glutes if you wish, just realize the first workout set will deliver 95-100% of the benefits. With adequate muscle mass. I believe you are fine in just performing more aerobics, although you will probably have to perform more aerobics or watch your diet more closely than if you where performing some sort of anaerobics.
An alternative training methods may include HIIT like the cycling protocol in the study you shared with me or sprinting on level ground or on stadium steps. Sprint swimming can be performed by may not adequately condition the lower body muscles.
Realize though most beginners do not yet have higher levels of muscular endurance required for HIIT training. Even the anaerobic group in the HIIT scientific study had a 5 week conditioning period. Incidentally, unlike the original study which implemented a passive recovery between sets, I would recommend an active recovery between sprints; cycle on level for about 4 minutes. This should hasten recovery between sprint bouts. Since cycling is fast and repetitive, it is not recommended to lock out; 5° bend. If the seat is to low, or to close to the pedals, you will experience greater muscular fatigue due to this mechanical disadvantage.
For those with higher levels of body fat, diet modifications will play a very important roll in creating leaner and longer looking legs. Fat loss around the thighs and hips is critical in normalizing proportion and complimenting vertical lines throughout the legs.