Chain Watch
If you are like most regular gym goers, you love to watch your muscles pump and strain in the mirror as you push yourself during your exercise routine. Although mirrors can be a great tool for checking form and providing inspiration, they only tell half of the story. Many uneducated trainees tend to focus extensively on the muscles they can see in the mirror, known as the “mirror muscles”, and neglect the ones they cannot see. The mirror muscles usually include the chest, biceps, triceps, abdominals, quadriceps, and the calves. While the anterior (front of the body) muscles are important, when it comes to supporting a healthy posture and producing force against the ground in order to move our bodies, the posterior (muscles on the back of the body) take priority.
Perhaps the function that suffers most when people short change their “posterior chain” (back, gluteal maximus hamstrings) development is the act of hip extension produced by the relationship of the gluteus muscles and hamstrings. Hip extension is the act of bringing the leg behind the body whereas hip flexion would be bringing the leg up in front of the body. Most human movement such as walking or getting out of a chair involves hip extension. Even if someone includes a healthy staple of lunge and squat variations in their leg training, none of those exercises really targets the hip extension function performed by the gluteus maximus and hamstring connection.
The gluteus maximus is the prime mover in hip extension while the hamstrings play a supporting role. Since the gluteus maximus and the hamstrings function as synergists, meaning they work together, when one muscle is weak then the other muscle (in this case the hamstrings), must work extra hard to produce the force required for movement. Many therapists and strength and conditioning professionals have concluded that aside from weakness, hamstring injuries occur due to the inability of an individual to use their gluteus maximus effectively in hip extension. When performing hip extension movements such as jumping, running, walking fast or up a hill, taking the stairs, getting up out of a chair, etc, if the hamstrings are forced to take too much of the workload due to inactive glutes, chances are greater that they will end up sore or injured. To prevent injuries and improve movement it is best to utilize exercises that train the gluteus maximus and the hamstrings simultaneously. Try these on for size and watch your speed and jumping ability improve to a whole new level.
Single Leg Hamstring (1 arm or 2 arms): This exercise can be performed by either holding one dumbbell in your opposite hand of the base leg (more for stability) or with a dumbbell in each hand (more for heavier loading). Start by standing nice and tall with arms straight and one leg stepped slightly behind you with the ball of that foot touching the ground. Bend the base leg knee slightly and with a straight body ear down to the ankle of the rear leg hinge at the hip until you create table top with your body with the slightly bent base leg as the “leg” of the table. The arms holding the weight or weights will drop vertically and not out in front of you. At the bottom position you will activate the gluteal and hamstring muscles of the base leg and thrust your hip until you return to the upright position.
You will experience: A stretch in the hamstrings and then an activation of the glutes and hamstrings.
DB RDL: Holding a dumbbell (or barbell) with an overhand grip with feet shoulder width apart, bend your knees slightly. With the arms straight and chest up shoulders pulled back and down, hinge at your hips, push your butt back and drop your chest to the floor. You will feel the sensation of a stretch in your hamstrings and when you do, squeeze your gluteal muscles and tense you hamstrings as you drive you hips forward back up to standing tall. You will experience: A stretch in the hamstrings and activation of your gluteal muscles and hamstrings.
Swiss Ball Leg Curl- Lying on your back with palms pressing hard into the floor and abdominals tight to brace the spine, squeeze your glutes and lift your hips in the air. Keeping your hips in the air do a hamstring curl rolling the ball from your heels to the balls of your feet as the ball comes towards your body. Pull in hard and control the ball on the way out. You can make this harder by using one leg at a time. You will experience: Activation in the glutes and hamstrings.
Mat Herold is an trainer specializing in helping soccer players and other athletes reach crazy levels of athleticism. He offers online consultation for anyone and personal training and bootcamps in the Santa Monica and Los Angeles area.
Check out http://www.empoweredathletes.com for free reports and content.
What is a good website for band merchandise/chain link watches?
Looking for a Pantera chain link watch that my husband wants that he saw in a catalog. I cannot find the catalog and I cannot find what I am looking for in any of the band merchandise websites. Anyone have any suggestions?
You can easily make them! Go to a crafts store, such as Joann’s Fabric, and find some leather string. (They come in a lot of colors.) Measure around your head and cut 3 pieces of the string about 9 inches longer than the circumference of your head. Start braiding about 3 inches away from one end of the strings until you are 3 inches away from the end. I hope that my instructions did not completely fail…
I also looked online at many different stores you could buy them from, but nothing came up. I suggest going to Claires and seeing what they have there. (I can not guarantee that you will find anything though, because I don’t go there very much.)
Chain Letter Watch Movie
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Executive Style Satin Finish Stainless Steel 1oz Key Chain Flask $12.00 Remember a special traveler with an innovative gift idea when you choose our unique stainless steel flask keychain. Totally durable, of quality stainless steel, this intriguing travel gift is designed in the shape of a flask with a hook-style ring for holding keys. Flask key chain is perfect for convenient carrying and storage while traveling – weighs only 1 oz. and is 2 1/5 x 1 3/4″ in size, to f… |
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