11-03-2016, 14:39
Also, the type of squats you do has an effect, and targeting the key muscles is essential. I'd suggest hack squats and/or goblet squats. Pull through or kettlebell swings, too.
Gluteus Medius needs to be overdeveloped for male-born critters. ;-)
Gluteus Maximus, too.
Vastus Medialus is also essential.
These are the same for women, too, but women have a natural advantage over men in this area's development.
Then, minimize the waist. Suggest Vacuums for that. It's an isometric hold in the muscle, you exhale all the air from your lungs, and then tense the abs while using the diaphragm to pull in (as if trying to breathe). Look at Arnold in his prime, you'll see the effects.
Last, minimize the "bad" aspects, which mostly applies to males. Broad shoulders = don't develop them! (Tone, sure, low weight, high reps. Not heavy weights.)
And ALWAYS double-check your posture. Men slouch, women don't.
Unfortunately, at 18+, the bones are somewhat "set". But from 18 - maybe 30, there is still time to refine things. You won't get "child-bearing hips," but you'd avoid some of the masculinization that continues in the rib cage, and add some width to the hips at least. I wish I knew at 18 what I know now! :-)
-Dianna
Gluteus Medius needs to be overdeveloped for male-born critters. ;-)
Gluteus Maximus, too.
Vastus Medialus is also essential.
These are the same for women, too, but women have a natural advantage over men in this area's development.
Then, minimize the waist. Suggest Vacuums for that. It's an isometric hold in the muscle, you exhale all the air from your lungs, and then tense the abs while using the diaphragm to pull in (as if trying to breathe). Look at Arnold in his prime, you'll see the effects.
Last, minimize the "bad" aspects, which mostly applies to males. Broad shoulders = don't develop them! (Tone, sure, low weight, high reps. Not heavy weights.)
And ALWAYS double-check your posture. Men slouch, women don't.
Unfortunately, at 18+, the bones are somewhat "set". But from 18 - maybe 30, there is still time to refine things. You won't get "child-bearing hips," but you'd avoid some of the masculinization that continues in the rib cage, and add some width to the hips at least. I wish I knew at 18 what I know now! :-)
-Dianna