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#1
08-06-2005, 12:46 PM
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Exercise of the Week: Glutes
  Ahh, the glutes. [img]/forum/images/graemlins/grin.gif[/img] Oftentimes this is the last place that female physique competitors lean out. It is not uncommon to see a competitor who is completely shredded, but then when she quarter turns and assumes the rear facing pose it can sometimes be hard to believe that that backside belongs to that body. [img]/forum/images/graemlins/blush.gif[/img] So, I wanted to share with you ladies a new-to-me exercise that I did today. I am sure many of you have done the exercise, as I had, with no added resistance in an old school Jane Fonda workout video (lol); this variation, however, allows you to increase the load such that the movement can be taken to failure. Hooray! [img]/forum/images/graemlins/grin.gif[/img] On an exercise mat, position yourself on the floor on your hands & knees (the following pictures show the exercise on your elbows and knees; both are acceptable). Maintain a flat back position, keeping your torso parallel to the floor. Secure a dumbbell behind one knee and lift your heel (not your toe) toward the ceiling. Squeeze your glutes and hamstrings for a good peak contraction, then lower and repeat until failure. And don't underestimate yourself on this one! On my heaviest set I used a 45 lb. dumbbell, so don't be deceived by the 10 lbs. used by the woman in these photos.  
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<font color="blue">We taped a lot of famous pictures on the locker-room door: Bobby Orr, Potvin, Beliveau, all holding the Stanley Cup. We'd stand back and look at them and envision ourselves doing it. I really believe if you visualize yourself doing something, you can make that image come true...I must have rehearsed it ten thousand times. And when it came true it was like an electric jolt went up my spine.</font> -Wayne Gretzky http://www.rhondariley.com/009/thumbs/005.jpg "When prepping for a show, I look at my body as my grade and the training and diet as my homework. If I do my homework I will get a good grade." -Rhonda Riley <font color="009999">Click Here for ABC's Forum Rules</font> <font color="purple">Click Here for ABC's Index of Bible Studies</font> |
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#2
08-06-2005, 01:58 PM
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Re: Exercise of the Week: Glutes
Tuf you really know how to persuade someone to read on! lol Whatever you're selling I'll buy it! [img]/forum/images/graemlins/grin.gif[/img]
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coz@abcbodybuilding.com  Forum Rules - ABC's Index of Bible Studies - ABC Store - My Journal Hebrews 10:35-36 (35) Cast not away therefore your confidence, which hath great recompence of reward. (36) For ye have need of patience, that, after ye have done the will of God, ye might receive the promise. "Only two things are infinite, the universe and human stupidity, and I'm not sure about the former." -Albert Einstein "I was gratified to be able to answer promptly. I said I don't know." - Mark Twain (1835 - 1910)  Arnold, Franco and Sly at Gold's Gym. |
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#4
08-06-2005, 04:12 PM
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Re: Exercise of the Week: Glutes
^^^LMAO. [img]/forum/images/graemlins/grin.gif[/img] *Coz sits down and reworks split to prioritize glutes.*
You're welcome, xen_baby! I'm always looking for new exercises, variations, or angles too. [img]/forum/images/graemlins/smile.gif[/img]
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<font color="blue">We taped a lot of famous pictures on the locker-room door: Bobby Orr, Potvin, Beliveau, all holding the Stanley Cup. We'd stand back and look at them and envision ourselves doing it. I really believe if you visualize yourself doing something, you can make that image come true...I must have rehearsed it ten thousand times. And when it came true it was like an electric jolt went up my spine.</font> -Wayne Gretzky http://www.rhondariley.com/009/thumbs/005.jpg "When prepping for a show, I look at my body as my grade and the training and diet as my homework. If I do my homework I will get a good grade." -Rhonda Riley <font color="009999">Click Here for ABC's Forum Rules</font> <font color="purple">Click Here for ABC's Index of Bible Studies</font> |
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#5
08-09-2005, 09:56 AM
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Re: Exercise of the Week: Glutes
Cool exercise, Tuf! Pics are cooler though ^Å^
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To be stimulated into growing, a muscle fiber must not only be recruited, but also exhausted. - Vladimir Zatsiorsky |
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#6
08-09-2005, 10:55 AM
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Re: Exercise of the Week: Glutes
Cool exercise! Now, posture is important here, right? I have seen a lot of people curving their backs or leaning down when they do this.
Oh, and btw...only one of my glutes fits on those little pants of theirs..yep, got tons of work to do! Amazon
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Nothing seems tiresome or painful when you are working for a Master who pays well, who rewards even a cup of cold water given for love of Him. - St. Dominic Savio (1842-1857) http://img.photobucket.com/albums/v9...n/Mercy50K.jpg We must pray without tiring, for the salvation of mankind does not depend on material success, nor on sciences that cloud the intellect. Neither does it depend on arms and human industries, but on Jesus alone. - St. Frances Xavier Cabrini (1850-1917) |
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#7
08-09-2005, 03:17 PM
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Re: Exercise of the Week: Glutes
^^^Absolutely, LA! Like I said, maintain a flat back position. Again, don't sell yourself short, but start out light to get a feel for the form if you've never done this exercise before. It's not worth injuring yourself. [img]/forum/images/graemlins/crazy.gif[/img]
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<font color="blue">We taped a lot of famous pictures on the locker-room door: Bobby Orr, Potvin, Beliveau, all holding the Stanley Cup. We'd stand back and look at them and envision ourselves doing it. I really believe if you visualize yourself doing something, you can make that image come true...I must have rehearsed it ten thousand times. And when it came true it was like an electric jolt went up my spine.</font> -Wayne Gretzky http://www.rhondariley.com/009/thumbs/005.jpg "When prepping for a show, I look at my body as my grade and the training and diet as my homework. If I do my homework I will get a good grade." -Rhonda Riley <font color="009999">Click Here for ABC's Forum Rules</font> <font color="purple">Click Here for ABC's Index of Bible Studies</font> |
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#8
08-10-2005, 01:41 PM
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Re: Exercise of the Week: Glutes
Ok ladies... Help me here.
I've started to incorperate this into my workout (THANKS AGAIN :P) But whenever i train my glutes, i feel my right cheek BURNING, while my left one feels it, but it's not as intense. I try to keep my form as perfect as i can, and i'm thinking that my left side is weaker, so it's not using the proper form to do the excersizes. either way. I feel that for almost everything on the left side of my body. I try and do extra sets, and so on, but i just dont feel the same burn on the left! What do i do?
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hurts so good |
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#9
08-15-2005, 12:00 PM
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Re: Exercise of the Week: Glutes
I tried this today...very fun! I felt a little off-balance, though, especially as I increased the weight - I suppose this is normal?
Xen_baby, I know what you mean, except mine is with STRETCHING. My right hamstring is always super-tight, and I have to stretch it three times as long and very, very gently to keep from injuring myself, compared to my left. I have noticed that it seems to get better over time the more I keep at it, so maybe just focus on making every rep on that left side perfect or even do a couple of extra reps on each set until you start to see a more symmetrical response? Just a guess.... |
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#10
08-15-2005, 03:31 PM
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Re: Exercise of the Week: Glutes
Betsylauren, i have consistently been doing extra reps (and extra perfect reps) on my left side, and i'm starting to feel more of a symmtircal response now. Thank you! Actually, i seemed to start noticing the difference in feeling about a week after i started doing more reps. I find the more muscle i have, the better of a flex i have in that muscle... the harder i can work it. I love that feeling.
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hurts so good |
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