03-07-2011, 12:57 PM
(03-07-2011, 09:54 AM)Isabelle Wrote: Haha Susan
The way you write it: I can just see it happening! And yes, the heavy weightwork just gave me quads, too. That's why I want to start maca. But you seem to be getting somewhere. You've got the ankle weights, so you can try weighted donkey kicks. The maca sistahs do a lot of these, and squeezes, and bicycle rides:
http://forum.blackhairmedia.com/forum_posts.asp?TID=148128&KW=donkey+kicks&PID=8402675&title=the-maca-root-users#8402675
I was looking for a pro doing heavy butt exercises without weights and found the "glute master". Look at how she does the lunges, and at how her hips look while doing them:
http://www.youtube.com/watch?v=Gku7idv5od4
Some of her exercises are new to me (at the end of the clip):
http://www.youtube.com/watch?v=RjipfwJy2kI
She's got a website full of them:
www.bodybynatalia.com
http://nataliamuntean.com/home-3/
Erm... forgive me for asking... who´s Haley?
Wow she is beautiful..what a awesome body!!!!..yeap that is the butt I want and leggs..
Sorry I spelt her name wrong Halle Berry..she is beautiful too..just google her name..
Oh I found a really good but extremely hard exercise for the abs/hams/calf/butt/thigh this is just one exercise and I tried it and it gave me a charlie horse in both hams but it does hit the hams for sure and butt.. it is called glute ham raises..here are more exercises that are for hams and glute using weights but they target those muscles mostly..and he says if you have muscle atrophy (which I believe I have in those muscles) this is what he wrote: Once the injury has fully healed then it would be prudent to train the hamstrings every 48 hours using increasing resistance with linear progression for 3 sets of 8-12 reps to stimulate hypertrophy. After several weeks (3-4) of that you can really start to vary it up by using different exercises, heavier weights, maybe some deadlifts. At that time you might only be training your hamstrings once or twice a week, but with much more volume and intensity. He mentions in another reply that the hams have a certain kind of muscle..fast twitching..and they need to be hit differently..I believe they are the hardest muscle to work..
Read the replies that follow the exercises:
http://www.projectswole.com/weight-train...exercises/