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i like you to bend the torso forward at about a 30 deg angle. kind of like the position of a skier coming down the slope. that shifts the weight fully onto the legs. wider stance feet further out and toes pulled back with the weight distributed onto the heels will target the glutes and hams a tad bit more. but the majority of stress is going to be placed onto the quads regardless. if you want more targeting of the hams and glues you need to jump onto the lying ham curl machine. adjust the weight to about 30-40lbs and curl it up 1/4 of the way out of the bottom. now squeeze your butt checks as hard as you can driving your hips into the pad. also squeeze the hams as hard as you can while holding the weigh in place at 1/4 of the way up. this will hit both the ham and gluts with an iso contraction just like the wall holds do.
you should start these for about 10-20 sec at a time and increase the duration by about 5 sec each workout. i can do the ones on the wall for a couple of mins sometimes haha but we usually add them in as a part of a super set or a tri set to keep from having to sit there for 60-90 or 120secs
I should just really take our daughter with us to the gym. She knows all how to train to get those awesome legs she has. She tells me how some kids say she has fat legs! Pisses me off to high heaven. Not an ounce of fat on her! she is my little future competitor
Just a cardio day for me yesterday, than 20 minutes of foam rolling after that. Question for you all, when you foam roll, do you move over the roller in a fast movement or slow? I tend to go slower and I hold it heavy on those spots that hurt like hell, then roll slowly over that. I was watching this guy roll real fast and I was thinking...hmmm...I don't think that is very beneficial?"
guns,
I am doing your recommendations tomorrow. Today is a free day cause the joints are crazy inflamed and I have a lunch date with best gal pal
Just a cardio day for me yesterday, than 20 minutes of foam rolling after that. Question for you all, when you foam roll, do you move over the roller in a fast movement or slow? I tend to go slower and I hold it heavy on those spots that hurt like hell, then roll slowly over that. I was watching this guy roll real fast and I was thinking...hmmm...I don't think that is very beneficial?"
guns,
I am doing your recommendations tomorrow. Today is a free day cause the joints are crazy inflamed and I have a lunch date with best gal pal
you are doing the rolling correctly baby1. i was actually taught by a very good pt on how to do it. you find the tight tender spot and you hold on it, then move away and come back. active work also works very well say for your quad or it band. you bend the leg as you hit the spots back and forth. this helps to open the bad spots up even more. i do this stuff daily
you are doing the rolling correctly baby1. i was actually taught by a very good pt on how to do it. you find the tight tender spot and you hold on it, then move away and come back. active work also works very well say for your quad or it band. you bend the leg as you hit the spots back and forth. this helps to open the bad spots up even more. i do this stuff daily
I did this a lot before my hip surgery years ago but then I didnt continue. The IT band is always YIKES! lol so is that very little oh so painful TFL that I dig into for relief
you are doing the rolling correctly baby1. i was actually taught by a very good pt on how to do it. you find the tight tender spot and you hold on it, then move away and come back. active work also works very well say for your quad or it band. you bend the leg as you hit the spots back and forth. this helps to open the bad spots up even more. i do this stuff daily
I agree with everything guns said and I also do this daily or at least every other day. Depends on if the area is tight. You can find some good youtube videos on how to perform these correctly.
I was an avid roller but got lazy and it really helps. Now it is a must if I want to continue to exercise again.
like i said earlier i hit it at least once daily. i know the more cardio i do the more frequent i have to roll. when i was doing a boat load i was having to do it up to 3-4 times a day to keep from tightening up. it as well as a good lacross ball and some flossing bands are vital
The lacrosse ball helps when I need to get a specific area, like the side of my hip, deep in my glute and around the scapula area. I am like you, a big tight hard mess post cardio but the positive of doing it just makes me continue. I will just have to roll more
Yesterdays gym day was light but effective. We took our daughter with, without being willing to go,lol. She ended up liking it but would sure nit admit that. We did some stairs,and eliptical. She wanted to get on the rowing machine so Fuzo set her up on that. Too cute! Then we did a little chest cause she just wanted to bench press so daddy gave her a spot.
guns,
I did do as you said but didn't last very long. Slow progress is progress though! My daughter was next to me doing it and she did it no rpoblem but it is part of her training in sports anyway. I will continue to get that time extended, THANKS!
Yesterdays gym day was light but effective. We took our daughter with, without being willing to go,lol. She ended up liking it but would sure nit admit that. We did some stairs,and eliptical. She wanted to get on the rowing machine so Fuzo set her up on that. Too cute! Then we did a little chest cause she just wanted to bench press so daddy gave her a spot.
guns,
I did do as you said but didn't last very long. Slow progress is progress though! My daughter was next to me doing it and she did it no rpoblem but it is part of her training in sports anyway. I will continue to get that time extended, THANKS!
Today is another day...
rome wasnt built over night and those techniques are brutal haha. they are even brutal for me. so take your time and build up to it. then the results will start to show
Didnt get to the gym yesterday cause it was game day. Not sure about today as I am nursing a migraines and its another day at the ballpark. I am throwing in some abs in my day and some holding wall squats here and there. Some standing push ups on the bleachers too,lol
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