Exercises For Great Legs

How to get your Jumps and Toe Touches Higher Cheer & Gymnastics using Resistance Kinetic Bands

Posted on March 24, 2010 by admin

http://www.myosource.com/cheerleading.htm
PLEASE VISIT OUR WEB SITE
cheerleading.htm http://myosource.com/ Improve leg strength, flexibility and balance without adding bulk. Doing these simple drills, using the Myosource Kinetic Bands, will help build your “core” muscles” which is key to higher jumps and safer landings. Watch how Megan demonstrates drills using the Kinetic Bands.
Lunges: working the quadriceps (thighs) , hips and gluteal (butt).

Squats: working the glutes (butt) and things for strength that will help you push off the floor and go higher

Step Ups: step up with one foot . try not to assist with the bottom foot/leg. this wil work the ham strings or back of leg for jumping along with working the quads on the raised leg. Once you are up with both feet, raise the lower leg as high as possible and pause and lower slowly.

Squat jumps: squat down to parallet, pause and jump striaght up, no arms. this will help you gain power to jump higher.

The key is to gain strength in these areas that will help you jump higher and stay balanced. Many cheerleaders are taught to throw the arms out and drive the arms up, which is great, but your height will come from more conditioning in the legs, and hips.

Any of the exercise you see in this video are meant to help build strength and power in the core muscles without buiding bulk or bigger looking muscles.
The Kinetic Bands will double your efforts and help make you a better jumper with improved balance and form.

Many athletes overlook training the muscles to help improve jumps, balance, form and safety. Become a better Cheerleader with just a few minutes of easy training.
Higher jumps
flexibility
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form
leg strength
scorpion
liberty
toe touch
base
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tubmling
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gymnastics
agility
competitive cheerleading
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injury prevention
higher scores
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reduce injuries
stunt strap
maeflyer
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base tumbling competition allstar
cheer cheerleader cheerleading jumps jumping cheering full round off back hand spring back tuck front tuck liberty seemecheer

girl toe stretch
drills for legs
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help improve toe touch
how to get your cheerleader scorpion
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round off back hand srpring
back tuck full lay out
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bca
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ace acf ab
usasf
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iasf
uca

Duration : 0:1:13

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Posted in glutes work outs | Tagged ab, ace, acf, agility, all, athletic, balance, Bands, bca, cheer, cheerleaders, cheerleading, coa, coach, coaching, competition, conditioning, Core, elastics, elite, exercise, females, fest, fitness, flexibility, form, girls, gymnast, gymnastics, help, herkie, higher, iasf, improve, injury, jam, jumpbands, jumps, kb, Kinetic, leg, liberty, McQueen, msucle, Myosource, nca, ncsse, reduce, scorpion, splits, star, thera, toe, touch, training, tubing, tumbling, uca, usasf, workout, youth | 25 Comments

Fitness – 600 Rep Sexier Body Workout

Posted on March 24, 2010 by admin

To follow all of Zuzana’s daily home workouts and diet advice, visit her fitness blog: http://www.BodyRock.Tv

Duration : 0:7:25

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Posted in easy at home work outs | Tagged abs, best, body, bootcamp, cardio, chick, cross, crossfit, exercise, exercises, fat, fit, fitness, high, hiit, home, hot, intensity, interval, lean, loss, muscle, muscles, sexy, shape, strength, tone, toned, training, up, videos, weight, workout, workouts | 20 Comments

Best exercises for back of legs and butt?

Posted on March 24, 2010 by admin

I was wondering what are some good exercises (besides cardio, I already do that) that tone and firm the back of the legs and the behind area. All my weight goes to these spots and I want to get rid of it along with the cellulite (ew)

try doing forward leans or windmills. they work the glutes fantastically. (added bonus: tighten quads as well)
forward leans: balance on right foot, bend left knee up/ back, put right hand on waist and bend right knee, so you’re slightly squatting. rotating from the waist, bend forward and touch the ground in front of your left side with your left hand. be sure to keep your back straight. you can do this by maintaining eye contact with yourself in the mirror. use your glute to pull yourself back up.
do two sets of 10 on each leg, switching sides between each set.
windmill: get in the same position as forward lean, except when you bend over, touch the ground on the outside of your right foot. (so essentially ‘windmilling’ across body) use your glutes!
these exercises are hard if you do them right, so stretch well before and after working out and stay hydrated.
as for the cellulite- when you are in the shower, use exfoliating soap on your butt. smooths things out.

Posted in exercises to firm legs | 8 Comments

Gain Great Legs and Big Bubble Butt?

Posted on March 24, 2010 by admin

I’m too thin (98lbs 5’5,16yo)what exercises and foods will work for great legs and bubble butt.
If your answer is squats,how many reps and sets and how many days a week? I should start seeing results within a month or so?

p.s.I have no equipments

*Do lunges walking forward carrying weight.
*Do lunges to the back (not walking) and push yourself forward (also called reverse lunges).
*When/if you do squats, don’t just go down and come all the way up, instead go down and pulse (bounce) till your legs burn, then come up, wait 30 seconds and do it again.
*Go on your hands and knees, lift your right leg out with your knee at 90 degrees (bottom of foot facing ceiling), and push your foot up towards the ceiling. Do this till it burns, switch legs.
*I get a bubble but by jogging, you could try that.
**Never work out the same body part 2 days in a row, your muscles need a rest. What I do is cardio/upper and chest/cardio/lower/cardio or rest day/upper and back.

Posted in exercise for great legs | 2 Comments

what is the best exercise for the muscle in the back of your leg right below your butt?

Posted on March 24, 2010 by admin

Not swimming (I cannot swim)

To work your hamstrings (rear upper leg) try lunges and squats. You will also work other major muscles of the legs simultaneously. These can be done with your own body weight, so they are convenient, but you can also add weight such as a body bar or dumbells. If your have weights or access to weights, your should also try Romanian dead lifts. I think they’re great for the hamstrings. Make sure to always use proper form. You can find out about any of these exercises online. Good luck!!

Posted in exercise for back of leg | 9 Comments

Which is a better workout for the glutes?

Posted on March 24, 2010 by admin

Squats or leg press?

Also as a side question, which squat stance works out the glutes more: Normal (feet shoulder width apart) or wide stance (feet a little wider)?

Thanks

squats. leg presses do very little for improving fitness levels other than straining the low back with the arching.

Do your squats with your feet a little bit wider than shoulder-width.

Posted in glutes work outs | 1 Comment

easy home work out tips?

Posted on March 24, 2010 by admin

okay I’m trying to lose some fat and i got the whole eating thing good but I’m not losing anything so i decided to start working out a Little to speed up the process basically i don’t have and work out stuff at my house and i don’t have access to a gym so i was looking for some things i could do like 30 to 60 Min’s each night inside my house that would burn allot of fat and help me lose weight i know like crunches but i was just wondering what else there is i don’t want muscle i just want to lose a bunch of fat of my stomach waist and thighs so any tips?

If you want to burn fat, and not gain muscle, you should do any kind of cardiovascular work. Going running, or even walking (depending on the kind of shape you’re in) would be ideal. But, if you don’t want to go out of the house to exercise, you could try some aerobic videos or dance videos. There are several good ones on the market.

You can tone with light weight lifting and doing crunches and lunges, but to really lose fat, you need to do cardio. You can do it! 🙂

Posted in easy at home work outs | 2 Comments

Celebrity – workout for a Julia Roberts booty : exercises for women – butt hips and thighs

Posted on March 22, 2010 by admin

http://www.myosource.com/tonefirm.htm
Our Trim and Tone zone program has been very successful in helping women work their thighs hips abs ham strings glutes and cardio all while wearing the Kinetic Bands during their normal workout routine.