Ilsa Fit Lab

07/07/2023

Single leg-hip cable extension

The single-leg cable hip extension is an isolation exercise that targets the glutes, specifically the gluteus maximus. It is a common burnout movement on a lower-body focused day and is usually performed for moderate to high reps, such as 8-12 reps per set or more.

Benefits:

Adds size and strength to the gluteus maximus

Great for hypertrophy or burnout with lighter weight and high reps

The cable keeps constant tension on the muscles

30/06/2023

23/06/2023

WHAT ARE REVERSE HYPEREXTENSIONS?

Reverse hyperextensions are performed lying face down with your upper body on a platform and your leg down behind you so your body forms about a 90-degree angle at the hips. You then lift your leg up while keeping your upper body fixed until your legs are aligned with your upper body (or even up a little higher, which makes it a HYPERextension).

This movement can be done several ways. The easiest setup is if you have a reverse hyperextension machine, as it is made specifically for this exercise, and it can be loaded with plates for progression.

However, it can also be done on a stability ball, a weight bench, or even a soft plyobox. With these alternative reverse hyper options, you can use your bodyweight alone or place a dumbbell between your feet/legs for added resistance.

With all of these options, the targeted muscles of the glutes, hamstrings, and lower back are extended beyond their normal limits for a more forceful muscle contraction. These are great for building strength and muscle in the posterior while improving lower back strength and stability. The reverse hyper places a greater stretch on the hips and hamstrings because of the large range of motion, which gives you bigger muscle and strength-building potential.

P.s. The playlist in the background are made by me. 80's baby😎

Ilze Ezerkalne

21/06/2023

21/06/2023

Seated hamstring curl common mistakes:

1. RUSHING THE MOTION

The most common seated leg curl mistake is rushing through the motion. Many lifters curl the weight down and then let it spring back up very quickly.

This mistake steals your gains for two reasons. First, you eliminate the contraction of the hamstrings at the bottom of each rep. Second, you drastically reduce your time under tension.

While the seated hamstring curl does emphasize the concentric portion of the exercise, the eccentric portion can not be neglected.

To correct this mistake, be sure to slowly return to the starting position to maximize your gains and reduce your risk of injury.

2. LIFTING TOO MUCH WEIGHT

Another mistake made during the seated hamstring curl is simply attempting to lift too much weight.

If you feel your calves straining to dominate the motion, you are likely using too much weight.

In reality, the hamstring curl is not a “natural” lifting motion like a squat or a lunge. For that reason, you shouldn’t jump right in and load on as much weight as possible, as you could risk injury.

Your hamstrings actually respond much better to high volume training. To fix this mistake, focus on control and volume. Choose a lighter weight and work your way up as you increase the resistance over time.


💪🏽 Ilze Ezerkalne

25/04/2023

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