Bootybuilding. Hvordan få mer igjen for treningen? Pluss 3 geniale sminke tips!


Fantastiske Kathrine Madelen er raus og gavmild når hun deler sine opplagt velfungerende tips. Her deler hun 5 effektive tips på bootybuilding og tre solide tips om sminke og øyenbryn.

Først, Kathrines 3 sminke tips:

1. Start med en god primer tilpasset din hudtype! Som gir godt med fukt og at sminken du påfører oppå legger seg fint! Hvis huden gløder ser det overall mye freshere ut!
3. Sørg for å ha velformede øyenbryn! Invister i en god øyenbryns penn og en «gel» for å sette hårene slik at de ser fine ut hele dagen! Øyenbryn løfter blikket og gjør stor forskjell!
3. Blending og «oppbygging» av farger er viktig når du påfører øyenskygge! Start med en lys tone først og gradvis gå mørkere! Finn ut hvilke farger som komplimenterer din øyefarge best

TOP 5 Bootybuilding TIPS 

1. Vary rep range and weight. You need to do both high rep/low weight exercises (kickbacks, glute bridges etc) and heavy exercises with lower reps (compound movements like squats and deadlifts). The glutes are made up of circka 50/50 slow twitch muscle fibers and fast twitch, so in order to maximize your muscles potential to grow you should be activating both of these muscle fibers. That being said they are slow twitch dominant by a few percent so while you should be doing both, never forget to focus on the glute isolation exercises. I usually do that at least once/twice a week. Then on one of the other lower body days i do more heavy weights.

2. Eat a lot of food. If you want to really focus on growing, especially your glutes and legs, you need to be in a calorie surplus. That's how I started seeing the biggest difference, when i upped my calories. I eat a lot of chicken, vegetables, protein pancakes, pasta, rice, cottage cheese, berries, nuts. I'll start sharing more food related stuff on my stories soon since you guys wanted that.

3. Mind to muscle connection. Basically meaning lift with your butt!!! And not your back/other muscle groups. You need to be thinking about the muscle you are working and make sure you are getting the right contact. If you find it hard to feel it in the right places another tip is... 4. Incorporate resistance bands into your workouts! It'll help you get the right contact and burn. My fav bands are from @bootybuilder.official

5. Challenge yourself and your body! Aim for PR's and «shock» your muscles every once in awhile. If you stick to the same routine for too long your progress will stop. I recommend to switch up your workout split at least every 4-6 weeks.


For mer inspirasjon av talentfulle Kathrine Madelen, følg henne på instagram https://www.instagram.com/kathsolberg/


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