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How Women Can Get a Ripped Body in 3 Exercises!

Ladies, as a strength and conditioning professional I can tell you that in order for you to get ripped and to lose the body fat you have got to gain lean muscle mass. By putting on lean muscle you speed up your metabolic rate which in turn will help you to burn a ton of calories which will ultimately lead to significant fat loss! This is the key to getting a lean ripped body. I have included 3 great exercises here for you to do just that!
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Exercises For Women To Get Ripped!

1. Kettlebell Swings: Ladies if you are wanting a tight rear and midsection then you will love this particular exercise. By now you may be somewhat familiar with the ancient kettlebell, but I am here to tell you that if you can apply this drill to your regular training routine you will have the body you have always wanted.



To begin, the kettlebell swing lift can be performed in several different ways. However, for the purpose of this article I am discussing the double arm single bell version of the swing. To execute this lift you will need the availability of a single bell of moderate resistance. To perform this lift you will be swinging the bell from between your legs up to at least chest level. The kettlebell is moved back and forth through an arc like motion with the help from your hips and knees acting in a constant motion of flexion and extension. This single lift involves the use of your hips, knees, abs, shoulders, back, hamstrings, and heart! You are hitting on all cylinders with this lift ladies!

2. Squat Thrust: A squat thrust is a total body calisthenic that is tremendous for helping you develop muscular and cardiovascular endurance. This particular exercise only requires the use of your own body weight and is highly effective for helping you to get a great amount of cardio for a super ripped body. To perform this drill you will have to execute 3 different movements.

The first movement involves you standing with your feet at about shoulder width distance apart in length and crouching down to place your hands on the ground. The second movement involves you kicking your feet back behind you extending your legs and bringing your body into an upright push up position. The third and final movement simply involves you kicking your feet back up underneath your body in order for you to stand up. All three of these movements make up a single repetition!

3. Horizontal Pull Ups: Ladies this exercise is great for helping you to strengthening and define your arms, shoulders, back, lats, glutes, and hips. To pull this off you will need the availability of either a barbell or a smith machine barbell so that you can secure the bar in place. The bar should be off of the ground just enough so that you can lie up underneath it and hang from it with your shoulders and upper back just clearing the ground when you extend your arms.

To execute this exercise you will want to lie underneath the bar and reach up to grab it with your hands at about shoulder width apart in length. Next, keep your body straight and rigid while keeping your legs straight. From here keep your shoulders retracted and simply pull your body up until your chest is at the bar and then lower yourself back until your arms are extended. Just make sure to maintain tension and force throughout your body while executing the movement.

Ladies if you are wanting a ripped lean body then start by including these 3 exercises into your regular workout routine. Remember to be strict with your rest time so that you can maximize the effectiveness of your workout. If you want to learn more tactics like these to get a lean ripped physique then feel free to access the rest of my articles on the subject for free. Remember that most anyone can train hard ladies, but only the fittest women train smart!




Article Source: http://EzineArticles.com/?expert=Brandon_Richey

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