Coda Fitness : Basic Training Guide

Work  the butt for at least three times a week, nourish as healthy and walk on the treadmill for 30 to 60 minutes, at least three to six times a week, and you can be sure you are on a good path to a well-formed butt. Add exercises to the upper body to achieve the entire body shape and achieve the best effect of burning fat. You can include them in your training or work on special days. For women, most of the fat is deposited in the part of butt and legs so be patient  and the results will show. Genetics can also help or prevent you from forming fat deposits, but any woman can nicely shape her butt if she is adhering to this program. Don’t  immediately expect “instant” results. We believe it isn’t  easy but the results are worth the effort.

First excercise

When in our gym in Bradford take the dumbbells in both hands and lift them in the chest height, then stand so that the distance between your legs is slightly larger than the shoulder width and your feet slightly turned outwards. The head needs to be hold in neutral postion  and the back completely upright. Slowly lower the squat until your knees are parallel to the floor. During this movement hold your back upright, fold your shoulders back and your chest out. Return to the initial position by maximally activating the last hip region and the muscles of the buttocks, keeping the back all the time fully straight and the head in the neutral position.

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Second excercise

Stand in front of the climbing bench and place your right foot in the middle of the bench so that your knees are bent at a 90 degree angle. Hands should be set on the side. Raise up on the bench until the right leg has been fully stretched by activating the hip extensions. Then go back to the starting position. Let your back be straightened, your chest out and your shoulders fall backward. Then repeat it with your other leg.

Third excercise

Stand so that the distance between your feet is equal to the width of your shoulders and put your hands on the hips or take a dumbbell in each hand. Make a one-legged step forward as long as your butt is parallel to the floor. Do not lift your feet and feet from the floor and do not overload your body too much forward so that your knee does not cross your fingers. Then repeat the exercise with the second leg. Make sure your back and head are as straightforward as possible.

Fourth excercise

Get on your fists and knees, but keep  your spine is in neutral position. Raise and stretch your right leg back and forth while you’re doing it, tighten your butt. Hold that position ten to thirty seconds. Do not bend your back while doing this exercise. Repeat with each other. You can also do this exercise by stretching out the opposite arm (for example, stretching your left leg and right arm at the same time ).

All this exercises can be shown for you in our bradford gym.


May Capobianco