BUTT BLASTER (above) Begin by kneeling in a Butt Blaster machine. Place your forearms on the arm pads and your left foot on the footplate. Slowly push back your left leg; stop just short of locking your knee. Contract your glutes, and then reverse direction, slowly returning to the start position. Repeat with your right leg after finishing the desired number of reps with your left leg.
CABLE BACK KICK Begin by attaching a cuff to a low cable pulley and to your right ankle. Face the weight stack and grasp a sturdy part of the machine for support. Slowly bring your right leg back as far as comfortably possible withoutmoving your upper torso. Contract your glutes. Slowly return to the start position. Repeat with your left leg after finishing the desired number of repswith your right leg.
GOOD MORNING Begin by resting a barbell across your shoulders, grasping the bar on both sides to keep it balanced. Assume a shoulder-width or slightly wider stance and keep your lower back taut through- out the movement. Slowly bend forward at the waist until your
upper body is roughly parallelwith the floor. In a controlled fashion, slowly reverse direction, contracting your glutes as you raise your body back to the start position.
STIFF-LEGGED DEADLIFT Begin by standing with your feet shoulder-width apart. Grasp two dumbbells and let them hang in front of your body. Keeping your knees straight, slowly bend forward at the hips and lower the dumbbells until you feel an intense stretch in your ham- strings. Then reverse direction, contracting your glutes as you rise upward to the start position.
SEATED LEG CURL Begin by sitting in a seated leg curlmachine and placing your heels over the roller pads. Lower the leg restraint over your thighs so that they are secure. Slowly press your feet downward as far as com- fortably possible, contracting your hamstringswhen your knees are fully bent. Then reverse direction and return to the start position.
KNEELING LEG CURL Begin by kneeling in a kneeling leg curlmachine, placing your left heel underneath the roller pad. Place your forearms on the restraint pads for support. Slowly lift your left foot upward, stopping just short of touching your butt or as far as comfortably possible. Contract your left hamstring, and then reverse direction, returning to the start position. After performing the desired number of repeti- tions, repeat the exercisewith your right leg.
LYING LEG CURL (at left) Begin by lying facedown on a lying leg curlmachine,with your heels hooked underneath the roller pads. Keeping your thighs pressed to themachine’s surface, slowly lift your feet upward, stopping just short of touching your butt or as far as comfortably possible. Contract your hamstrings, and then reverse direction, returning to the start position. To increase stress to the hamstrings, choose amachine that permits a bend at the hips. To performthemove at home, attach ankle weights to both ankles. Lie down on a bench and performthemove as described.
GET ACTIVE! 35
Photos: Courtesy Human Kinetics
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