Rashad Evans MMA Conditioning exercise sessions to help you increase the size of your muscles

Any individual exercise may be merged with others for boosting metabolic rate, increase muscle size and improve fitness levels. You can develop the thigh muscles, butt and hamstrings and reduce fat by using metabolic resistance training. Let me suggest a good example:

  1. Exercise Ball Wall Squat
  2. Kettlebell swing
  3. Abdominal Air Bike
  4. Kettlebell swing
  5. Bent Over Dumbbell Row
  6. Kettlebell swing
  7. Pulldown Bicep Curl
  8. Kettlebell swing
  9. Cable Upright Row
  10. Kettlebell swing

Using weights in this way is like performing cardio but with gravity working against you, and more potent. Take around 12-15 seconds between movements. Note: seek to keep really good technique even if you begin to lose some strength.

The secret to a great overall body is respectable lean muscle growth as well as lower body fat. Utilize the Kettlebell swing to improve your butt muscles and quads and incorporate it in a metabolic resistance training circuit as follows:

  1. Front Squat
  2. Kettlebell swing
  3. One Arm Dumbbell Bench Press
  4. Kettlebell swing
  5. Standing One Arm Cable Row
  6. Kettlebell swing
  7. Alternate Standing Dumbbell Front Raise

Strain to perform 3-5 rounds. Note: work to keep perfect form even when you begin to fatigue.

If you want a body like a highly conditioned athlete, try using the Kettlebell swing to improve your quads, butt and hamstrings and get cut simultaneously. To achieve this, you need to incorporate a range of exercises in a circuit in this way:

  1. Kettlebell swing
  2. One Leg Hack Squat
  3. Kettlebell swing
  4. Barbell Pullover
  5. Kettlebell swing
  6. Palms In Bent Over Dumbbell Row
  7. Smith Machine Seated Toe Raise
  8. Kettlebell swing
  9. Three Bench Dip
  10. Kettlebell swing

You might need a few sets working with light resistance first of all. Make sure to assess what weight load you can handle following a couple of warm up circuits. This type of non-stop weight lifting keeps your muscular areas as well as cardio systems working hard. Progressively increase the load on the Kettlebell swing as you work through the program. Soon enough you’ll be able to try heavier weights with less recovery time.On concluding every circuit, take a breather for around 30-60 seconds and then repeat.

If you want a body like Cristiano Ronaldo, try using the Kettlebell swing to build up your butt and hamstrings and get cut all at once. To get this done, you should incorporate very different movements in a circuit along these lines:

  1. Incline Bench Bodyweight Lunge
  2. Kettlebell swing
  3. Inverted Row
  4. Kettlebell swing

Using weights in this way is like engaging in cardiovascular exercise but using more intensity, and much more productive. You only want minimal rest in between the different movements. In some cases simply the changing from one to the other is all you need. The switching of activities provides sufficient recovery time for the gluteus maximus and hamstrings. You are leveraging the power of the Kettlebell swing in a really effective way. To work on your hips and thigh muscles for maximum muscle hypertrophy go with 4-8 repetitions for the Kettlebell swing and higher reps on the other movements.

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