In lifting, as in life, first impressions often do not go beyond. For example, the IFBB pro Jamie Collins bikini and I were lucky enough to play recently in the City Athletic Club in Las Vegas. At first glance, this was all that one would expect at the Vegas club: dim lights gave it a cool, relaxed, club atmosphere; a variety of cardio equipment and individual gyms fully equipped with bicycles, ladders, ellipses and similar machines.
Upstairs upstairs in a room with a weight, and you understand that the City is not just another salon for stopping. In fact, I realized that I had never seen so many serious weightlifters in one gym before. Compared to the commercial gyms I usually use, this place was intense and we needed to complete this task.
Jamie and I decided to start our day, heading down to warm up with a little cardio. She jumped on the treadmill. I, on the other hand, headed straight for the stairs. I knew that my buttocks had to be prepared if I was going to train with an IFBB bikini!
That's what we did.
Garter for joints and hormones suitable for Vegas
As soon as we warmed up, we went to the elbow boxes, focusing on eccentric control and nutrition through concentric muscle movements.
If you focus less on how much steel she has moved and more on form, Jamie creates more strength for each muscle group. More strength means a larger muscle break, which, in turn, leaves more room for muscle growth. Her approach was refreshing for me and supported the idea that, although you should always challenge yourself, you can also get the most out of your elevators by tuning your muscles to your muscles.
We did this exercise using a leg curler that targets external hamstring muscles. To get the most out of the machine, position yourself comfortably on the machine, stretching your legs fully, and the lower pad, located between the ankle and the lower calf. Hold your hips when you roll up the weight, pause for a second at the top of the movement, then slowly release the weight so you can focus on the negative part of the movement.
Triset: sumo-squat, sumo-traction lift and swing-swing
Then we moved on to Jamie's specialty, The Giant Bow Kit, which included sumo squats, sumo cravings, and kettlebell lifting. In her daily training life, she focuses on the formation of the buttocks and work on them, while it is difficult to get out of the gym. Since I'm usually harder, I figured that doing these three simple movements with less weight would be a walk in the park. It turned out to be a pain in the rear. Literally.
Sumo squats give more attention to your inner thighs, buttocks, hamstrings and hip flexors. The correct form of sumo squats is to position your legs wider than your shoulders, with your toes slightly slightly outward. When you start to squat, you want to keep your chest upright, your body is busy and tight, and your back is straight – not rounded. Start with a squat. When you move up, bring your hips forward and squeeze the buttocks to complete the reputation.
Sumo thrust is very similar. Once again, place the legs wider than the shoulders; toes slightly directed outwards. Keep your chest upright, your heart tight, and your back flat. When you are exercising, maintain tension and stretch your hips and buttocks, not on your lower back.
Swings were a great way to end the trifecta. They provide a general body workout aimed not only at the hips, buttocks and hamstrings, but also at the armor, abs, shoulders and shoulders. So almost everything! Your body will also use smaller muscles to control and stabilize the weight that you move.
However, none of these steps can be too strong. Choose a weight that makes you feel that you can still do two or three more repetitions at the end, but you can control each of your reps.
As soon as we finished the triset, it was time for the hamstring to hang, making a greater emphasis on the inside of the hamstring. Make sure your back is flush with the back cushion with no space between the lower back and the cushion. Position your body so that your knee is leaning straight towards the edge of the seat. The top panel should be just above the knee, firmly fixing their quads so that they do not move.
Place the lower part of the machine – the part that you twist between your lower calf and upper ankle. Curl, then allow your legs to fully stretch without a weight on the stack, and then go to the next representative.
Probably, we all got used to the habit, so I decided a little harder and hit the reps, and Jamie continued to focus on positive and negative movements. However, we both brought our games to the table and pushed each other when the weight got heavier.
Jamie introduced me to the new style of the kidnapper, which is aimed at the upper buttocks. She offered to lean forward while moving and boy, let me tell you, I felt this great time. My thighs are slightly weaker than other joints due to my treadmill and field years. This made the exercise a little awkward at the beginning. As soon as I stepped back from the weight and really focused on this muscle of the muscle, however, it became much better.
I chose one of my strongest exercises for the last: reverse hack-squat, where you faced the pad. Since Jamie and I focused on the buttocks and hamstrings during this workout, we chose a wider placement for this exercise.
When you start these repetitions, make sure that your core is tight, your target muscles are fully engaged, and you sit in the squat, sticking the ledges to the exit. As you lower your body, do not allow your knees to go far along the toes. If this happens, especially with a weighted squat, you can get rid of your joint health and cause problems in the future. Lifting is a long-term game, so you do not want this to happen.
Winter home in Las Vegas
Somehow Jamie and I managed to push through our last nightly cues, crawling down the stairs and hardly get out of the gym!
The great thing about my training session in Vegas with Jamie was that we each brought something new to the table one after another. We learned about our weaknesses and various exercises and tips to turn them into strengths.
If this is a hamstring workout and an adrenal gland workout, I highly recommend trying it. Find a learning partner, be open to new tricks and get it. You will not be disappointed.