Who doesn’t want a nicely toned body, but unfortunately, muscles can’t be built in a day… or could they? The reality is that a solid workout can give you instant definition. This means that when you perform some moves, 10-12 reps, a ton of blood rushes into your muscles’s power fibers or fast twitch.
If you want to see some results after one workout, then you need to try this new technique called “the pump”. It’s a technique that will make your muscles bloat without causing muscle breakdown.
Here are the 5 simple exercises:
After only one set, you’ll notice your booty looking bigger, feeling firmer and rounder. Deadlifts are the perfect exercises that will move your glutes really hard.
Grab 2 dumbbells and hold them in front of your thighs. Stand up straight with feet hip-width apart and knees slightly bent. Bend at your hips and lower your torso without changing the bend in your knees. Pause and then raise your torso into starting position.
Resistance Band Bicep Curls
Resistance bands provide continuous tension in the muscles. Resistance band bicep curls will make your arms toned and tighter.
Stand with your feet shoulder-width apart on the center of a resistance band. Hold the handles with elbows fixed to the waist. Curl your arms up slowly to your shoulders and back down. Keep your core engaged.
Chin-up is essential, one movement that will help you define your arms, shoulders, and back
Stand facing the chin up machine. Grab the bar with your palms facing you. Knee and let your body hang with arms straight. Brace your core, squeeze your back and pull your chest to the bar. Pause and then lower back to the start.
Resisted Bird Dog
This is an exercise that seriously engages your booty and core. Perform as many reps as you can.
Get down on all fours. Put a resistance band around one foot. Hold the other handle with your opposite hand to make the band stretched. Extend the banded arm and leg while keeping your body into a straight line and core strong. Squeeze those glutes.
Sumo squats fire up the muscles that run along your inner thighs.
Stand with toes turned out to 45 degrees and legs a bit more than shoulder width apart. Brace your core and start lowering your body in a seated position as much as you can. Pause and then push through your inner thighs and glutes to get back into the starting position.
If you are looking for more gains, then these shrug exercises should certainly be a part of your workout routine.