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I don’t usually start posts with pictures but I thought this post was deserving of a chance. And rightly so, for obvious reasons LOL. I think female volleyball players have the best bottoms in a sport bar none. I think they also work as hard as any athlete for their craft and put a lot of time and effort into becoming the best. Beach volleyball is one of the main sports that are just as fun for men and women to take part in and watch, as compared to other sports which may purely be men’s or purely women sports. Before we go any further, I’ll give you one last reason why I love this sport. Finally, a sport where men and women can get, ahem, behind I feel I have to say that I’m not trying to objectify women but rather I can appreciate when a woman (or anyone, for that matter) has put in time and dedicated themselves to achieving something, in this case, a better physique and derriere. Okay now on to business. The Essentials Beach volleyball players use several techniques to achieve their physique. Here are a few of them.
How To Get A Body Like A Volleyball Player
Sprinting is an amazing way to develop the gluteal muscles in the buttocks to tone and firm them up. Sprinting helps smooth out the gluteal fold which is the part of your derriere where the glutes meet the hamstrings. Because sprinting is such a high-intensity exercise and an explosive movement, it takes more contractions in the gluteal muscles which is what causes them to be firmer. That is why I wouldn’t recommend jogging as it doesn’t have the same effect because it is not intense enough. Also, speaking of high intensity, sprinting helps rev your metabolism up and helps your body keep burning fat even after the workout is finished plus it helps release Human Growth Hormone(HGH), which is the body’s natural fat-burning hormone. The great thing about sprinting is you have the flexibility to do it either in a gym on a treadmill or outside on a hill, beach, park, etc. The best way to incorporate sprinting into your regimen is to start using sprint intervals, which can be done right after your lifting session or on-off lifting days.
Squats/Lunges/Dead lifts I put all three of these together because people argue about which of these is the best butt exercise. And personally I would say all three are.
Exercises Help To Tone Up The Leg And Butt Muscles
All of these exercises help to tone up the leg and butt muscles in proportion when done properly and they all have individual merits. For example, squats also help build core stability and definition, especially overhead squats which are a bit more advanced. Lunges help build lower body stability because you have to balance using the primary leg and also helps with core stability. Finally, deadlifts help to strengthen the lower back when done properly as well as the hamstrings and also help the core as well. All of these also have the added benefit of stabilizing the ankle joint. However, where most people may go wrong is when they are trying to figure out how many reps and sets to use. For this, we would use 3-5 reps of weight we can lift 4-6 times, make sense? So if I could squat 200 lbs for 6 reps I would squat it for 3-5 reps slowly so as to engage the muscles and have them contract hard to build definition. By training in this fashion, the gluteal muscles will not have enough stimulus to grow or add mass but will still be challenged enough to be toned up.
Jump Training Or Plyometrics
Jump training or plyometrics, as it’s officially known, is a high-intensity method athletes use to develop their athletic power i.e. strength and speed. Plyometrics involve high-intensity, explosive muscular contractions that work by stretching the muscle before it contracts so that it contracts with greater force or officially known as the stretch reflex. This form of training, however, can be dangerous if not done safely and if you are a beginner to do so with caution and never without supervision. Safety first, always! If you do want to begin plyometrics immediately though, you can include some low-intensity exercises in your workout. Skipping rope and jumping jacks are considered low-intensity plyometric exercises. (That’s me doing box jumps with a 9kg weight vest on. There is a certain technique to jumping and it has to be followed properly so as to render the exercise effective.)So these are just a few techniques volleyball players use to improve their performance and their bodies.
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