#What Glute Muscle Does Step-ups Work?

[freeonlineworkouts]

What Glute Muscle Does Step-ups Work?

#What Glute Muscle Does Step-ups Work? #glutes #glutes exercises #fitness motivation #workout #video

[bluecollarmcandtf]

Humbling Him

Henry was a real jerk, but he could afford to be. Being rich, tall, and the star of our college's soccer team made many overlook his irredeemable qualities, but I hadn't overlooked them. I've been scheming a plan to humble him ever since the day we met.

Stepping into my dorm room, I'm greeted with the smell of his body odor and the sight of my messy roommate lounging on my futon. His sweat is soaking into the fabric and the remnants of his lunch are tossed carelessly across my rug.

"Hey bro," he calls with a stupidly boyish grin.

Henry had been chill with me so far, but it's just a matter of time before he finds out I'm gay and beats me up like he did the other guys.

"Hey, man," I mask my annoyance, "Could you not leave food on the rug?"

"Whatever, bro," he doesn't look away from the game on the flat screen, "Your sis stopped by a minute ago. She's fine as hell by the way."

"You talked to my sister?"

"Yeah, bro. And that rack on her!" he goes on, "She was so easy too, but she said she worked in the cafeteria."

"Don't call her easy, man," I try to stay cool, "And whats wrong with making money?"

"Whatever, I'm not banging the lunch lady."

"Shut up, Henry!" I finally snap.

It was time to put my plan into action. This jerk needed to realize the world didn't revolve around his money, his good looks, or his athleticism.

Since my first night with him, I've blasted binaural sound waves as he sleeps. It's a technology that installs weaknesses into one's psyche, and Henry's brain now had a trigger word that would open his subconscious to anyone who used it on him.

"Bro, I thought you were chill!" he sneers, standing in front of me. He's trying to intimidate me with his height and muscle. It works a little.

"I am chill," I stand my ground, "As long as you know your place, boy."

He scoffs at the word, but I see his furrowed brow relax a little, "Why'd you call me that, bro?"

"Why'd I call you a boy?" the jock cringes at my words, "Because you are a boy."

"What the hell, bro," even his voice relaxes a little.

"Don't call my 'bro,' boy. I'm not your bro, and a boy like you shouldn't be calling me bro."

Seeing him flustered is empowering. Finally, Henry isn't being cocky or assertive. He takes a step back as I step towards him. His bulky frame is still impressive, but it feels smaller as his shoulders drop and knees quiver.

"Whatever, br...," he corrects himself, "Whatever."

"That's it boy," my own voice sounds more confident, more assertive.

"Then what the hell do I call you!" The jock growls in frustration.

"Call me boss if you need to call me something," I answer. I hadn't expected to say that, but it felt so natural to demand.

"Whatever, boss," he mumbles in defeat.

"Good boy!"

Henry swears at me under his breath, clearly feeling his masculinity become more and more threatened.

"Woah! Good boys don't swear!" I raise my voice, "And you're a good boy. You won't curse anymore. Will you?"

"No, boss," he mutters, looking at the floor.

"Look at me when I'm speaking to you, and speak up!"

"Yes, boss," Henry's voice cracks.

I think I've actually broken the bully. Letting out a victorious chuckle, I examine his well-defined muscles beneath his sweaty tracksuit. Without, a second thought, I grab a handful of his perfectly rounded glutes.

"Woah, boss," he recoils with disgust, "Are you homo?"

"Sure I am, boy, and that doesn't bother you at all. Does it?"

"No, boss," he answers honestly, staring into my eyes respectfully.

"You're going to let me touch you when I want to. Right?"

"Sure, boss," the former bully replies meekly.

"And if I bring some guys over, your going to let them grab at you too. Right?"

"Yeah, boss. It's whatever," he frowns.

"And you aren't going to talk badly about them, or anyone ever again," I continue instructing him, "Especially not my sister. Did you insult her when she was here earlier?"

"No, boss!" he assures me, "I told her how fine she was."

"And that's it, boy?" I press.

"No, boss," he hangs his head in regret, "I told her to get lost when she said she was a lunch lady."

"That's what I thought," I reply, hatching a plan in my head for how to degrade him even further.

A couple weeks later, I see Henry behind the counter in the cafeteria, dishing out the greasy mac and cheese. His soccer buddies had just left, but they did nothing but tease their friend for his new menial job. Henry, took all the jokes with a smile, but I knew that spoiled rich athlete was dying inside.

Stepping up to the counter, Henry's eyes widen nervously at my presence. The jerk has become semi-aware of the control I have over him, but he still can't keep himself from obeying my words: no matter how humiliating they are.

"Boy," I address him.

He checks to see if anyone is near before replying, "Boss."

"I have friends coming over tonight. You know what that means."

"Yeah, boss. I'll clean our room when I get off."

"Bring some snacks and drinks back for us too," I add, knowing he gets a discount from working in the cafeteria.

"Sure, boss," he gestures to the pans of steaming lunch, "So do you want some or not?"

My stomach lurches at the smell.

"Nope, just keep working hard, boy."

"Wait, boss!" he calls me back, "Your sister has been all over me today."

"So what, boy?"

"So what do I do, boss?" he casts a nervous glance to my sister working at the cash register, "She keeps flirting."

"What do you mean, 'what do you do,' boy? You'll wine and dine her. Treat her to every expensive thing you can afford," I command.

"So I can take her out?" he grins that dopey smile of his. I've forced him to quit hooking up with random girls without my permission, so he's a bit pent up.

"You can, but she calls the shots, boy," I snap at him, "If she wants to mess around with you on the side, you'll make yourself available whenever she wants it. If she wants a guy to dump all her emotional baggage onto, you'll listen and comfort her whenever she wants it. Hell, if she wants to marry your ass, you'll be the most devoted husband a boy like you can be!"

I watch as the words sink in, and he accepts his fate as my sister's bitch.

She has a strong personality. I know the kind of guy she needs, and even if she doesn't need Henry, she can toss him aside without any worries.

As I leave, I see my sister cast a glance over at the stud with a hairnet, serving lunch to a line of freshman. I have to admit that I hope she drags that cocky rich athlete down the aisle. She'll have his money, status, and body to boss around.

And I'll have even more fun when he's my brother-in-law.

#gay hypnosis #hypnotized #mind control #hypnosis #hypno story

[sjw-publishings]

No Homo Bruh

————————

A mini sequel to Stay Straight Babe

————————

“Love you Babe~”

Robin Prescott kissed his boyfriend Brendan Gaye. The two lovers were glad to live together during this isolation period, as they embraced each other lovingly without the need for restraint.

Robin was the more ‘less flamboyant’ of the couple. Dressed in a plain shirt and sweatpants, pretty casual brunette next door kind of look, always dominating his boyfriend...though sometimes he does wish for the opposite to happen...

Brendan, well his pink tank top and booty jeans shorts. Honey, that fabulous pink hair screams ‘I have a boyfriend’ anytime of the day. Lips painted cherry red, and makeup that his boyfriend ironically always get entranced with...ah well, easier for his lover to follow his instructions. Maybe one day he could somehow convince Robin to act more desperate and hunkier? Hahaha! Yeah right!

Though it is kinda stressful coming up ways to be sassy. But hey, what he lacks in muscle, he’s got his Wit! And speaking of Wit!

“Get yourself prepared, its going to be a cat fight! Hehe~!”

Brendan strutted to his room, giving a couple of winks to his boyfriend before shutting the door. They needed to be prepared...for the most exotic time of their lives...

Growl...

“Maybe I shouldn’t have eaten too much of those delicacies...”

But of course, speaking of exotic. They had just finished some overseas Asian delicacies advertised to be nearby where they lived. The orders came earlier and both lovers feasted on it like the best thing they ever had in their lives.

No idea why it was so good...but they probably shouldn’t have overate...

Lifting up his shirt, Robin felt the rough grooves and rumbling from below. Hot salsa like the special chilli that he just can’t get enough of! But mmm, despite the rumbling...he only thought of the delicious exotic delicacies from earlier.

Rubbing his abdominals, its almost as if the food was a huge ‘ON’ as those Abs clenched in delight, taking on a dark tanned hue as the spicy hot peppers rose up six pillars of muscle below, shifting belly rubs to admiration as he...really worked hard on those, didn’t he?

Growl...

The rumbling...somehow went upward? Inaudible growling as he felt the spice pressing against his flat chest. Pumping firm air like a hot air balloon, as he rubbed and...

TOSS!

He tossed away his shirt, giving free reign to his palms to massage those growing balloons. Gotta rub...gotta treat right. Nipples jutting outward with every touch, solidifying two bowling balls like the sport which he always competed with his boyfriend at...

And...came in second. Tch.

But whatever! He was still hot? Both figuratively and literally! Thank God he went shirtless, or the room’s gonna die of heat cause he’s around. Y’know, cause he’s hot. Who said his boyfriend makes all the remarks?

Doing quick back twists on the couch like a warm up. Rotating as the dark tan flowed across his shoulders. Broadening up, widening up, like a real man would, not some Beta.

“Ain’t a Beta...”

Light growls rumbled his vocal chords, twisting his shoulder blades with satisfying waves as his height towered over 6ft 2, smirking as his wide back overtook the sofa.

“Only an alpha...”

Growls continued, as a more aggressive and masculine tone began brewing. Bringing his arms upward, stretching to the ends of the couch selfishly, he had a huge muscular bod, had to display it...specially that hot tan he got from Asia.

Oh man...was Asia great! Met a couple of bros who were just his style. Working out regularly with HUGE GAINS. Flexing his biceps shamelessly, tanned and HOT, like his Bros, though he was hotter of course.

Posing powerfully, getting up the couch and heading to open space, tan spreading downwards with every step. Dropping away the girly swishes in favour of a masculine swagger, with those thick juicy glutes in those sweatpants.

Like a mornin’ routine.

He was a fitness jock, envisioning his firm lips alongside them bicep curls. Man was he delicious. Remembering those sweet chicks spanking his hard butt and complementing him, tracing his bodybuilder muscles with such admiration and...

What...he was Bi?

Yeah...and they were HOT. Nothing wrong with that right? Sides, flirting with that chick on the takeout phone line saved Trobin Prascott tons of bucks considering he just came back from overseas.

He was dating a dude, yeah. But he was a total ladies man through and through. THRUSTing his manhood, he cannot wait until he could start going clubbing again to start pounding some ladies. Dominating a gay guy over and over has been getting boring...

Speaking of gayness...

Giving a couple of firm grabs to his butt, smirking as his hole refused to take in his middle digit. A man like him doesn’t get penetrated, he does the POKING…poking around for more of that take out of course. He was still an alpha, and an alpha’s gotta eat.

Gotta have more...

“Da FAAAAAACK?”

His mouth hollered instinctively, before tossing the empty food takeout to the trash can. That ‘two-headed snake’, or whatever insult he yelled just now, ate all the rest of the take out.

“BODOH!”

It was hard enough he was away from Asia and cannot revisit due to work. But that was the last of the takeout. A man’s gotta eat. Fight, Eat, and POUND PUSSEH!

Tossing his body on the couch, spreading his legs wide as he whipped out his manhood and JERK! JERK! JERK! You-FAGGOT YOU CANNOT EAT LIKE SOME-

“Is everything fine hun?”

“EVERYTHING’S FINE FAG!”

Responding instantly, disrespecting his boy...boy, his faggot roommate from across the closed door. He doesn’t give two craps to being nice to that Homo, he’s a FAAACKIN muscle man. He ought to act like one.

His mouth continued to splutter foreign vulgarities and insults, which only intensified the throbbing with every forceful tug. Sweatpants darkening into a dark compression, accentuating his frame with the wiggling of his musky, size 16s.

He was such a MAN. Rude and coarse, vocal chords echoing that deep frightening bass that sends shivers down to his enemies while rocking that impenetrable masculinity he knows his ladies love him for.

As for the men interested…WHAT?-

“GET OUT!”

With that hollering command, immediate photos of loving times PUNCHED away into multitude combinations of beautiful babes, self portraits,and overall power and masculinity of wrestling and workout trophies he ever so prides on.

OF COURSE! A MAN LIKE HIM LOVES TO SHOW OFF!

Posing an uncontrollable FLEX, a bodybuilder’s arrogance out of his incredible bod and good looks. Barking out a loud guffaw, his jaw sharpened and squared out as the manly dustings of dark raven facial hair generously coated his chin.

BZZT, like a razor arrogantly trimming off down the slides of his ear, all the way down to his neck. Masculine clean-cut roughness styled the Malaysian-Indian man with a short gelled top and front, a prominent contrast to his loud and boisterous personality. But he loved his style, cause-

“I’M SCORIN DA LADIES~”

Bathed in foreign customs, the man tugged his hard on furiously, nostrils flaring down a quick trail of his moustache lined above his lips, tasting the remnants of that sweet spicy salsa on those thick lips, before flashing those arrogant curry-stained pearly whites.

Brows furrowing with thick dark strips, eyes narrowing in a mixture disgust and cockiness, a Kampung champion like himself ain’t a PANSY and will never be one, how STOOPID do they think he is to ask-

Are you Gay? ARE YOU GAY?

“NO FAAACKIN WAY!”

Troy Praveen bellowed a loud Beastly roar, letting out his coconut juices like the MAN he is, a huge messy douchebag…that was what he was….

That’s FAAAACKIN right, he settles fights with his FISTS.

His faggy roommate was in for a FIGHT, and he’s gonna get everything down on camera. And of course, you might be thinkin’, two men wrestling one another is really GAY, how will that impress the chicks?

Brotha…all he gotta say is-

“No Homo Bruh.”

#no homo bruh #gay to straight #mental change #g2s #personality change #racial change #age progression #gay to straight tf #muscle growth tf #douchebag tf #jock tf #dumbing down tf #asian tf #stay straight babe

[drdemonprince]

okay I'm gonna divide the text up! THAT'S SO COOL!!! honestly, props to your longer leg for handling that shit itself. so here's a fun fact; a person's dominant side is typically only stronger on the front of their body! the back of a person's body on the non-dominant side is typically doing a bunch of supportive work while the front of the dominant side handles all the fine motor tasks. say you're taking notes and your head's getting tired. you'll lean it on your non-dominant hand. say you're making ONE trip carrying all the groceries in and it's come time to unlock the door. you'll maneuver the key with your dominant hand and stick all the bags in your non dominant hand. and THEN there's the complicating factor that THE DOORKNOB IS ON THE RIGHT SIDE ANYWAY, so LEFT handed people are a REAL wild card on whether they've become somewhat or situationally ambidextrous (good results!) or are just doing Literally Everything with their left hand, both things the built world thinks they SHOULD be doing with it, and also things that involve reaching across their body to do the structurally-designed-as-right-handed tasks with it, too (ouch.) so, while the leg thing is probably a contributor (you're less sturdy and braced on the side where the leg is always kinda Out) it's not as unusual as one might think to have a stronger non-dominant side! so, my thoughts if I were getting this as a health history: abductors and adductors of the longer leg sound overworked. knee might not be flexing enough. ankle isn't acting in the most stabilized way. glutes might not have even tone. the foot thing is REALLY fun because FEET ARE AWESOME. the pinky toe and big toe have their own individual muscles that move them, while the three middle toes have to share one. and the foot has intrinsic (beginning and ending within the foot) muscles which let it do the thing like the palm does where it can make a cupping motion!! this is really important because it lets us walk barefoot over uneven terrain and do perfectly fine because we can kinda grip the ground! and the foot also has this thick, protective layer of connective tissue that's on top of your muscles and below your skin, making the foot super tough! it's an aponeurosis, which is like if you streamrollered a tendon and then slapped it in there to give some extra support!! (they're not just in the foot, you've got 'em other places, too!) and when you take a step, ideally what's supposed to happen is that everything in the foot gets stretched and flexed! the foot is, ideally, like this complex and self-maintaining machine!!!

wait a damn second

my toes can spread super wide and do all kinds of weird shit, i always figured this was pure autism toe walking but maybe this is also a factor. i also have pretty yoked calves thanks to the toe walking.

[mortal-cupid]

♡ Breaking Down Big Emotions ♡

⚠ Please Be Aware This Post Is Meant To Be Used In A Safe And Loving Environment Where You Can Allow Yourself To Feel And Heal ⚠ PLEASE READ THE FULL POST IF YOU NEED, IT WAS SHORTENED FOR THE SAKE OF PEOPLE'S FEEDS!! ⚠

► Questions For Yourself

• Am I In A Safe Place?

• What Triggered The Emotion?

• Why Does This Bother Me So Much?

• Has This Happened To Me Before?

• What Happened Last Time?

• Is This Emotion Bigger Than It Should Be?

► Letting Yourself Feel

~ The Best First Step To Healing Is To Be Gentle With Yourself And Allow Yourself To Feel All Of The Emotions You Need To In A Controlled And Safe Environment ♡ Next Are Some Tips For Safe Ways To Let It All Out

• Journaling: Not Necessarily In An Aesthetic Pretty Way, Let It Out! Rant And Metaphorically Scream Into The Journal Letting Yourself Be As Dramatic Or Over The Top Or Messy As You Need To

• Crying: In A Safe And Loving Space, Allow Yourself To Sob It Out. Light Some Candles, Play Some Sad Music, Watch A Sad Movie, Grab Some Stuffies, And Let It All Out The Best You Can

• Draw Your Emotions: You Don't Have To Be Artistic To Do This ♡ Doodle Symbols, Scribble, Draw Yourself, Draw A Persona, Anything You Need To

• Letting Out Physical Energy: Running, Safely Punching Things That Won't Hurt You Or Break, Working Out In A Way You Can Handle, Jump, Shake It Out, Use Fidget/Stress Toys

• Scream: If Your Environment Allows It, Scream Into A Pillow Or The Woods Or Anywhere You Can

► Letting It All Go

~ Now That You've Let It Out, Let It Go ♡ You Don't Need It, Take What You Can And Let It Be ♡ Next Are Some Examples Of How To Let Go

• Cloud Method: Visualize Your Emotions, Your Thoughts, The Event, Whatever It Is. Then Place That Thought Onto A Cloud. Now, Acknowledge The Thought While You Breath In And Blow It Away With The Exhale. You Can Rest Now ♡

• Try A Guided Meditation, Allowing Your Thoughts To Just Flow By ♡ Don't Force Your Thoughts Away; Just Let Them Flow Out Like Water

• Try A Tension Exercise; Slowly Isolate Parts Of Your Body, Tensing Then Releasing The Muscles In That Area (Main Spots Are Hands, Glutes, Eyes, And Core)

• Write Down All Of The Stressors From The Situation, Then Rip Up The Paper And Throw It Away

► Healing And Self Care

~ It Is Very Important To Let Yourself Heal And Feel Worthy Of Love No Matter What Happens ♡ You'll Be Okay, You're Amazing And I'm So Proud Of You ♡ Next Are Some Self Soothing And Self Care Activities

• Eat / Drink Something Heavy And Warm, The Quickest Way To The Heart Is Through The Stomach

• Take Some Deep Breaths Or Try Guided Breathwork (My Personal Favorite Is Holotrophic Breathwork As Well As The 6-4-6 Breathwork, Feel Free To Try Out As Many Techniques As You Need)

• Make Yourself More Comfortable In Your Skin, This Can Be Done By, Taking A Shower, Bathing, Haircare, Skincare, Dressing Up For No Reason, Play Around With Makeup Or Hairstyles, Whatever Makes You Feel Comfy

• Do Something Mindless Or Comforting Such As Coloring, Hiking, Any Hobbies You Have, Petting An Animal, Read A Comforting Or Nostalgic Book

• Most Importantly!! Take A Second To Be Proud Of Yourself. It Doesn't Matter If You Used Any Of The Techniques Or Not; You're Doing Great ♡ It'll All Be Okay! ♡ You're Loved ♡ I Promise

♡ YOU'VE DONE THE BEST YOU CAN, THAT'S ALL YOU CAN EVER ASK FOR ♡

#itll be okay #healing #emotions #self love #self healing #regulation #self soothing #big emotions #mania #love #stress management #stressrelief

[csykora]

hey g! do you have an explanation for that thing a lot of players do where they skate way back on their heels sometimes? usually just kinda gliding with the puck; i don't think most of them are trying to generate speed but i can't figure out why so many of them seem to do it

I'm lying on the couch making kicky-feet in the air trying to explain it to myself. It's funny how common and distinctively hockey-ish that tipped-back glide is, but I can't quickly find any clips illustrating it or think of a name for it, because I don't think anyone does it consciously!

I think it's a natural result of muscle fatigue. When you bend into a skating position and push out/down through your heel, you're using the muscles at the back of your leg--the gastrocnemius in your calf, the hamstring group at the back of your thigh, your glutes, and into your lower back and pelvis. (It's not a perfect illustration, but it is interesting to lie down and push with your foot and feel how your back and pelvis react). These are really big powerhouse muscles--they can generate a lot of force, so you're trained to move yourself around by pushing through your heel.

And importantly, those muscles can keep on generating force for a long time without fatigue. Muscles at the back of your leg are typically made up of more slow-twitch muscle cells than the muscles at the front of your leg are, because you need them to keep steadily working to stand upright all day. Different people have different ratios of slow- and fast-twitch fibers throughout our bodies, but we all have comparatively more slow-twitch cells in these postural muscles.

Having a high ratio of fast-twitch cells in the muscles at the front of your leg is really desirable in hockey (it used to be common to test the ratio in kids' quads to identify potential power-skaters. At some point I remember Phil Kessel's biopsy results going around the rumor mill, but I'm not finding them now). Pretty much all high-level hockey players will have higher than average volume of fast-twitches up front in their thighs. That allows them to lift their legs and feet quickly and take more strides, which gives you speed in active skating. But fast-twitch cells also burn out fast--the cellular metabolism that they use will run out of fuel after one to two minutes of sustained effort, and they need a certain amount of time to essentially recharge. That's why high-level hockey shifts are so short, lines are rolled to try to give everyone at least a minimum amount of recovery time, and why you see skaters start to slow down drastically as the clock ticks when they're trapped without a line change. Smart skaters can preserve their speed somewhat by moving efficiently so they rely less on all-out fast-twitch effort, but there's a pretty hard biological limit on what you can do with your thighs, and pushing that limit hurts.

So any time a hockey player doesn't have to lift their leg and foot, they really really don't want to. Gliding with just the heel-push and pretty much no 'steps' to cover distance lets their thighs rest. During stoppages of play they're also often stand more upright than the typical hockey stance and lean way way back as they glide around, which shifts their bodyweight off the tired front muscles and onto the back muscles. It's not stable so you can't play like that, but you can steal some rest that way.

Also it's really cute :)

#oh also thank you for asking #I love this topic! #it's been ages since I've gotten to make any of my professors viscerally uncomfortable by talking about muscle biopsies in the USSR #the only thing cuter than doing the glide is doing the emergency-sit-down that makes grown athletes look like toddlers

[thediktatortot]

how DO you keep up ur glutes

OK SO

Steps are literally your best friend. Steps, Stairs, Inclines. When I was in the military I had to walk up and down 20 flights multiple times every day and that's where I realized what was happening.

If you can find one of those stair stepper machines then go for it. Squats are good but if you have bad knees or hips then I don't recommend doing them as your primary workout because they can easily exhaust your joints pretty quickly without having some form of brace.

In lieu of squats, I use the machine where you push with your legs and it does the same thing, but I don't have to also focus on balancing too. (my balance is garbage lol)

If you have access to a pool, swimming laps & treading water is a good way to work out your legs & glutes.

WALKING. Just, walking. It's good for your butt (clench the booty as you walk and it can make it harder but work it out a bit more). Also, the machine where you push your legs out or in is GREAT on the side muscles of your hips/butt.

These are the three machines are, IMO, the best/easiest for working out those areas without having a space or a pool.

#Anonymous #Tator Works Out #Non Fandom

[drvitaltips]

Sitting Pretty: The Ultimate Guide to Healthy Posture

"Sit up straight!" It's a phrase you've likely heard since childhood. But did you know there's much more to good posture than just a straight back? Your sitting and standing habits impact everything from pain levels to energy and even confidence. Let's delve into the surprising world of posture and discover easy ways to feel your best every day.

What Exactly IS Posture? Posture isn't just about how you look in the mirror. It's the way your body holds itself against gravity while sitting, standing, or moving. Ideal posture means your bones and muscles are aligned efficiently, minimizing stress on your joints, spine, and overall body.

Why Does Posture Matter?

Turns out, there's way more to posture than just looking put together. It actually affects a whole bunch of things, from how you feel to how well your body works! How bad posture can mess with you: - The Pain Game: Ever have a backache that won't go away, a crick in your neck, or shoulders that feel like rocks? Bad posture could be the culprit. - Injury Alert: When your body's wonky, you're more likely to get hurt. Think pulled muscles, weird sprains... stuff you don't have time for! - Can't...Breathe: Hunching over actually squishes your lungs, making it harder to take those good, deep breaths. - Tired All the Time: Good posture helps your blood flow the way it should, which gives you energy. Slouching = feeling sluggish. - Confidence Killer: Honestly, standing tall just makes you feel better. And when you feel strong, it shows! Oops, I Did It Again: Bad Posture Habits Most of us do stuff that messes with our posture without even thinking about it. Here's a few big ones: - Text Neck: You know the move – neck bent down, staring at your phone. It's a surefire way to strain your neck and shoulders. - The Desk Slump: Computer got you hunched over like a sad turtle? That's a recipe for back pain. - Leaning to One Side: Whether it's carrying your bag on the same shoulder or even just standing with your weight on one leg... it throws your body out of whack. The Good News If any of those hit home, don't stress! It's not too late to fix things.

How to Improve Your Posture

Think of good posture as a superpower. It won't help you fly (unfortunately), but it can definitely make you feel stronger, healthier, and more confident. Ready to level up? Here's how: Step 1: Become a Posture Ninja The first step is to notice how you're holding yourself. Set little alarms on your phone to check in with yourself throughout the day. Are you slumped over? Is your neck disappearing into your shoulders? Are you giving yourself a triple chin just by staring at a screen? Awareness is key! Step 2: Build That Strong Core Think of your core (abs, back, hips) as your body's built-in scaffolding. You don't need to go crazy at the gym - simple exercises a few times a week can help a ton! Here are some favorites: - The Plank: It looks easy but trust me, you'll feel the burn! - Bridges: Great for your lower back and glutes (bonus: a perkier butt!) - Bird Dog: Works your core and helps with balance too. Step 3: The Anti-Slouch Stretch Break If you're chained to a desk, get up and move at least every half an hour! Here are some quick stretches to try: - Big arm circles – forwards and backward - Shoulder rolls - Gentle neck stretches (look side to side, tip your ear towards your shoulder) Step 4: Workstation Makeover Make sure your computer screen is at eye level, so you're not straining your neck. Your feet should be flat on the floor, and your knees bent at about a 90-degree angle. If you can, try a standing desk for part of the day or invest in a comfy ergonomic chair. Step 5: Get Moving! Even if you nail all that sitting stuff, our bodies just aren't made to be still all the time. Aim to move your body most days. Yoga and Pilates are amazing for improving posture, but even just regular walks will help! https://youtu.be/eLfIsFl1Cac Fun Posture Fact: Did you know that people actually perceive you as taller when you have good posture? It's a sneaky confidence trick! Busting Posture Myths Myth 1: There's One Perfect Posture Fact: Ideal posture is somewhat individual and can even change throughout the day. The key is to find positions that feel balanced and comfortable. Myth 2: You Have to Force Yourself to Sit Rigidly Fact: Good posture isn't about stiffness! It's about finding dynamic alignment where your body feels naturally supported. Myth 3: Good Posture Fixes Everything Fact: While good posture is vital, it's not a cure-all. If you have underlying issues like scoliosis or arthritis, you may need additional therapies or support. FAQs About Posture Q: Can I improve my posture quickly? A: While you won't erase years of bad habits overnight, you will feel a difference with consistent attention. Even small postural shifts can lead to noticeable pain relief and improved energy. Q: Do I need special equipment for better posture? A: Not necessarily! Start by focusing on awareness and simple exercises. But if you have chronic pain, a posture brace or ergonomic supports for your chair could be helpful. Q: I have a physical condition; can I still work on my posture? A: Absolutely, but it's always best to consult your doctor or a physical therapist. They can tailor exercises and posture advice to suit your specific needs. Making Posture a Habit

Change takes time! Here's how to make good posture stick: - Set Reminders: Use your phone or sticky notes to remind yourself to check your posture regularly. - Find a Posture Buddy: Enlist a friend or family member to gently remind you if they see you slipping into old habits. - Practice Visualization: Imagine a string gently pulling the top of your head towards the ceiling. This helps maintain a sense of length in your spine. - Be Kind to Yourself: Don't get discouraged if it doesn't feel natural at first. The more you practice, the easier it will become. The Power of Positive Self-Talk As you work on your posture, replace negative thoughts ("This is too hard") with positive ones ("I'm getting stronger every day"). Our language shapes our reality! The Importance of Professional Help If you struggle with chronic pain or have significant postural issues, consider these resources: - Physical Therapist: A specialist who can assess your specific needs, teach you exercises, and provide treatment. - Chiropractor: Can help to ensure your spine is properly aligned, which is crucial for good posture. - Massage Therapist: Can relieve tight muscles that might be contributing to poor posture. Stretch Description Neck Rolls Gently roll your head in a circle, releasing tension in your neck. Chest Opener Stand with feet apart, arms out like a 'T', and gently retract your shoulder blades. Cat-Cow Pose Start on your hands and knees, arching your back like a cat, then dropping your belly like a cow. "Our bodies are our gardens – our wills are our gardeners." – William Shakespeare Start your posture transformation today! Pick one small change you'll implement this week, whether it's a stretch break, a posture reminder, or simply paying more attention to how you sit and stand. Every little step makes a difference in your well-being! Good posture isn't just about looking good—it's about feeling your best in both body and mind. By understanding your posture, practicing simple changes, and seeking help when needed, you can unlock greater comfort, energy, and confidence. Remember, your body is amazing, and it deserves to be treated with care! Disclaimer: The information provided on this website is not intended to be a substitute for professional medical advice. Always consult with a qualified healthcare professional before making any decisions about your health. Read the full article

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UNOCK YOUR GLUTES by Brian Klepacki

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I give the credit to coach brian.

Training Is For Unlock Your Glutes Everyone Including

His level of understanding when it comes to glute training was unlike anything i've ever heard before. No other program hits all three gluteal muscles with all three exercise strategies in all three planes of motion to force your glutes to grow. Critical bench ceo mike westerdal said to me brian you have to share what you know you need to help as many people as you can with this. At last you finally have the answer to building the strong butt and powerful glutes you always dreamed about.

The issa glute training specialist course teaches trainers the science behind building better glutes and how to focus on these muscle groups to give clients the best results. I've know coach brian for a few years now and I can vouch that he is a good guy that cares a lot about his clients and their success. I give the credit to coach brian.

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Easy GM3 Method Plus Can Accelerate Unlock Your Glutes To

Coach brian has utilized the latest science and research to come up with a new way unlock your glutes pdf of training glutes that has turned the industry upside down. Which is where step 4 critical bench unlock your glutes . Glute activation workout daily movesglute bridges 3 sets of 10 reps with 5 second pause at topclam shells 3 sets of 10 reps per sidewake up exercise 10 reps with 5 second holds done 3-5 times throughout the daynow as your glutes activation improves and you've had success with the progression exercises eventually youll reach a point where these daily glute exercises for the most part will no longer be needed.

Test 1first do you generally have a hard time feeling your glutes working or contracting them during your lower body exercises and does your lower back and hamstrings tighten up instead then this is a good sign that your glutes aren'tactivating how they should be. Why do leg exercises when you're trying to hit another muscle group entirely do glute specific exercises to get your backside bigger and rounder and save the leg movements for another day. I like the new shape of my behind and I feel a lot stronger.

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This is a great way to target the gluteus maximus but it does little to activate the gluteus medius and minimus. That's because youll be able to activate strengthen and grow your glutes to a much greater degree through your main lower body exercises. At the end of it you're going to achieve your full potential.

Obstacles Standing Unlock Your Glutes In The Way

Dead butt syndrome or gluteal amnesia occurs when your glutes stop firing as they should. And to find out if your glutes may indeed be needing some attention there are 4 key indicators how to lift up your glutes we can look at. That's because youll be able to activate strengthen and grow your glutes to a much greater degree through your main lower body exercises. The only time we notice there could be an issue is when we sit for too long and get a numb butt.

It shocks me seeing so many people making mistake after mistake hitting their glutes - through no fault of their own. To fire your glutes we use a two-step protocol. The technical term for unlock hips activate glutes this is inhibition.

Training Is For Everyone Including YOU With Unlock Your Glutes ResistanceLoad How To Activate

Use the various cues provided below and experiment with a weight shift progression where you descend to about the way down hold this position and then slowly shift your weight from one foot to the other side to side. Which is a great way to potentially forget how to activate critical bench unlock your glutes your glutes. This time engage your core and place your hand on the glute of the down leg.

And even better during your breaks perform what ill call a wake up exercise for your glutes. The lphc has a large role in the activation of the glutes and the muscles of the lphc work to stabilize the hips low back and glutes. He's the best trainer in the world when it comes to building a better booty. You'll also help clients understand why stronger glute muscles are about more than just looks.

Myself There THREE Unlock Your Glutes Obstacles Standing Glutes BEST Exercises For Activation WANT

A look it's this simple. And terms this phenomenon as gluteal amnesia. To re-activate the glutes we turn to a tool of physical therapists use to rehabilitate injured athletes neuromuscular activation. Feel your unlock your glutes program hamstrings lower back or quads more than your glutes then this is an indication that your glutes aren'tdoing what theyre supposed to during hip extension.

That's it. Why do leg exercises when you're trying to hit another muscle group entirely do glute specific exercises to get your backside bigger and rounder and save the leg movements for another day. Often times It's the hamstrings and lower back that take that extra load.

To progress it you can pull your knee up at the top and hold at this top position for 1-2 seconds. It's also an especially useful way to start integrating the glutes in movements that produce power and force. So long story short your glutes are important. And luckily dr.

So long story short your glutes are important. Each plays a role in stabilizing supporting and mobilizing the legs hips and lower half of the body. When faced with the same program their glutes deliver raw unbridled power and speed.

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And instead get up and take a walk or have a stretch at least between every 30 minutes of sitting. Glutes are the biggest muscle in your body. Thanks brian klepacki unlock your glutes again for sharing this useful content. Try Unlock Your Glutes for 60 days and discover how to force your glutes to grow like you've never experienced before.

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What Glute Muscle Does Step-ups Work?

#What Glute Muscle Does Step-ups Work? #glute exercises #glute #gluteusmaximus #exercise #video #fitness motivation

[impossiblemakerfire]

What Is Hyperbolic Stretching, What Are Its Pros And Cons, And Does It Work?

Hyperbolic stretching makes you more flexible. The "next quality element" in workout packages is hyperbolic stretching. The Hyperbolic Stretching Program is an advanced, results-focused workout plan that helps you reach your full potential in just 4 weeks. The program is based on the idea that you can increase your body's flexibility in 4 weeks (8 minutes a day!) and that men and women need different ways to stretch to reach their fitness goals. The application says that it is good for both beginners and experts. But is it really what it seems to be? Let's find out by diving in.

How does hyperbolic stretching work?

Hyperbolic Stretching is a 4-week online course that Alex Larsson made. He says that it will help you build more muscle mass and become more flexible. It is a 30-day program with a series of online movies that you can watch at your own pace. You have an eight-minute stretching program that you do every day. Surprisingly, this eight-minute video program that you watch every day can completely change your body in just one month. The application is mostly based on ancient Asian techniques and other methods that have been known for a long time to make your body more flexible. So, the person who made this software is sure that hyperbolic stretching is useful. The software can be downloaded from a reputable website and comes with a 60-day money-back guarantee. You'll be able to access the content for the rest of your life. There are two versions of the Hyperbolic Stretching program, one for men and one for women. This is because women and men have different needs and wants when they stretch.

Here are some physical activities that stretch the truth:

Side splits video collection This series shows you how to do all kinds of middle splits and will help you learn how to open and unload your hips, build pelvic strength, and use your body's full potential. Collection of videos of the front splits These clips will help you stretch your hip flexors, hamstrings, and hips to their fullest. The collection is also good for building muscle strength. Flexible movement for high kicks This very strong stretch collection helps and guides you through 180-degree cut-up kicks by making you stronger and making your lower body more flexible. stretches to cover the whole top frame With these stretching games, you can improve the flexibility of your shoulders, upper back muscles, chest, and biceps. Front bends and Pike Mastery Pike Mastery and Front Bending are two modern ways to stretch that can make the lower back, glutes, and hamstrings much more flexible in different positions. Backbend and simple bridge This is a step-by-step method for stretching that makes the shoulders more flexible and strengthens the abdominal muscles so that you can get as flexible as possible. Why hyperbolic stretching is good Here is a list of some of the good things about hyperbolic stretching: 1. More freedom of movement Flexibility means how much your body can move. Your body's range of motion will increase if you have a good stretching routine. It can make a big difference in the range of motion and flexibility of your body. 2. Build up your muscles Hyperbolic Stretching gives you an 8-minute stretching exercise that strengthens muscles in the pelvic floor and middle and weakens muscles in the rest of the body. 3. Mindfulness In some cases, hyperbolic stretching has even been shown to help treat long-term stress and depression. As for what the company says it can do, its website says that the program improves intellectual fitness and encourages a healthy way of thinking. Stretching is often thought of as a way to clear your mind, especially when combined with deep breathing. 4. Solid center It helps you get in better shape by making your core stronger. The muscles in the buttocks get stronger, and the condition of the calves and thighs gets better. It helps to heal damage to muscles and connective tissues. Does it work to stretch in a hyperbolic way? This question is pretty open-ended on its own. Whether this works depends on what you want to achieve. Review of Hyperbolic Stretching: Is Hyperbolic Stretching a Scam? Is hyperbole a good way to exaggerate? Here's what we think about the document. viable benefits What to do Useful for Not for Hyperbolic Stretching is online education software that you can use at your own pace. It promises to make you more flexible in just 4 weeks. You can buy this program from its website and then watch the stretching videos at home. But is this software's ability to change important... Or are those who say a chunk of it wrong? Let's find out by diving in.

Here's where you can find it: How do you define hyperbolic stretching? Hyperbolic Stretching is a 30-day plan for digital flexibility that was created by Alex Larsson, a former computer programmer. The software gives you access to 21 pictures of exercise moves. The expert website says that to see results, you should do each exercise for about eight minutes a day.

Is hyperbole a good way to exaggerate?

The original website makes health claims that aren't backed up and aren't always in line with what the Better Business Bureau says. But if you aren't happy with the results of the hyperbolic stretching program, you can get your money back within 60 days.

You might want to try hyperbolic stretching.

That is totally up to you. In general, this software might be great for people who already know what they're doing.

So, what is it?

Alex Larsson's Hyperbolic Stretching is a four-week online software course. It is meant to help you get more flexible and build muscle at the same time. The Hyperbolic Stretching Assessment is made up of a series of snapshots of your movements that you do online and finish over the course of 30 days of self-study. Every day, you should stretch for eight minutes. You can buy this program from the official website for $27, which is a discount, and you have 60 days to get your money back. You can use the content for the rest of your life.

How do you define hyperbolic stretching?

Hyperbolic Stretching is a guided online exercise designed to help you stretch... You're right... Just like a pro! Safe carrying times and exercises are all based on a style of stretching called proprioceptive neuromuscular facilitation (PNF). PNF has been studied a lot in the last few decades, and studies have shown that it is effective at increasing passive range of motion and restoring functional range of motion . When done after exercise or on its own, hyperbolic stretching is just as good as static stretching. Done can help an athlete do better than usual . In other words, when this kind of stretching is done right, it does the following: Improvement in many different ways flexibility for growth You can improve how well you do at the game or hobby of your choice. Not a bad list of things to be thankful for.

How do you define hyperbolic stretching?

I bought the Clean Hyperbolic program, which is a set of self-paced videos that promise to make you more flexible and mobile in eight to ten minutes a day, a hyperbolic stretching assessment, and four times a week. The course costs $27 (there are a few extras, like a sleep product and an Advanced Stretching Accelerator), and you can access the content for life.

Stretching the truth

A look at all the Hyperbolic Stretching modules and how well they work. Here's what you can expect along the way: Programming is very easy and is made up of weekly "exercises" and things to remember. The directions for each stretch and exercise are clear. Every workout and stretch has a video that shows how to do it and gives instructions. Programs for the 4 big stretches, such as the front break, the thing break, the pike mastery, and my favorite, the better frame stretch utility.

Commands for hyperbolic stretching

Each stretch comes with clear instructions and tips that will help you do it right. I like going over the top. The top body stretch module was the main reason I sold this product. I spend most of my time hunched over because I spend most of my time sitting at a desk, lifting heavy weights in the garage, and swimming endless laps in the pool. Unfortunately, my shoulders, which can be rolled forward, are now a big part of how I look. The upper body exercise is a series of arm swings, dynamic stretches, and slow, static stretches. Is hyperbolic stretching real? This set can be very powerful and is a lot like combining foam rolling and static stretches. (which research has shown improves mobility faster than standing and stretching). By warming up and loosening your joints and muscles, you put yourself in the best position to improve your mobility. Review of Hyperbolic Stretching: Exercise for the Upper Body The higher frame exercise takes about 10 minutes and needs an anchor or towel. If you don't have either of those, you can also use a resistance band. The stretches open up your shoulders, chest, deltoids, and upper body. Larsson says to do the exercises as often as you can, like hyperbolic stretching on YouTube, up to twice in the afternoon or as often as you want.

Who is a good fit for hyperbolic stretching?

Hyperbolic stretching is a program that is definitely for intermediate and advanced users. And it will work if you put in the time and do it every day. PDF file on hyperbolic stretching. After a week of using the top body software, my shoulders and back were surprisingly more flexible. This is especially important in the lap swim, where I usually jump in and feel slow and stiff. Instead, my speed and range of motion were good from the start. So this app really did work for me. And I will continue to use it as a way to have fun and get around. People who know about repeat stretches, foam rollers, and sports that improve mobility will like this machine. Dancers, gymnasts, weightlifters, yogis, and any other athlete who wants to improve their mobility and flexibility will like this style's easy, step-by-step programming. Stretching may also help athletes and people who go to health clubs try to get better at what they do in the gym and on the field. The thing I like most about hyperbolic stretching is how easy it is to understand. Larsson breaks down each week's stretches and without a lot of jargon, so you can spend more time doing the program and taking advantage of the extra flexibility than studying anatomy and Googling scientific terms. The only problem with the program was that there were no PDFs of the sports that could be downloaded. I don't want to have to look at my phone to do a stretch. I should have printed them out instead.

Here are some solutions to frequently requested questions...

Can stretching in a hyperbolic way help me do the splits? Yes. I could say that, in general, this product lets people do splits, and we're talking about the front and side splits that it was made for. The app will show you step-by-step how to open your hips, hip flexors, and hamstrings. This will give you a great range of motion and free up valuable pelvic power. For martial artists who want to get more flexible, there is a free exercise called the hyperbolic stretch that will make your lower body more flexible so you can kick higher. Other carrying activities include learning the pike stretch (legs in front, head toward knees) and a new way to stretch for bridges and backbends. How much is the stretch of the truth worth? The basic Hyperbolic Stretching software costs $27 once and comes with all the stretching programs, videos, and books. There are also some upsells in the checkout system, such as a "Snooze" product and a "Advanced Stretching Accelerator." But if you have a reason to use these add-ons, they may not be necessary to improve your flexibility and range of motion.

Hyperbolic Stretching is a digital product, which has already been said.

There are clear benefits to being a digital program. First, it comes to you right away. After you place your order, you'll get an email with a link to your download slot almost immediately. So, you won't have to wait for the mailman to bring you your new stretching program. Instead, you can start right away. Second, you can use great things to watch the movies. I actually have an education station set up in my garage room, and I like that I can run it from anywhere with my phone. So... Is it okay to use hyperbolic stretching? I'm happy with this software. Larsson says that more than 300,000 people have used his tool over the years. Its website has some very good "before" and "after" pictures that back up the claim that the program makes a huge difference in flexibility. It also comes with a 60-day money-back guarantee. This guarantee is common for products bought through Clickbank, which is a well-known online store for digital information products. I've sold a lot of products through Clickbank over the years, and they've always been quick to give refunds for items that don't live up to what was promised. In other words, this system is a safe buy based on my general knowledge, Larsson's large customer base, and the vendor's commitment to customer pride.

Fast assessment

Hyperbolic Stretching is a self-guided course that lasts for 4 weeks. The physical activities come in the form of videos. $27 gives you access to the course for life (click right here for current costs) Based on Proprioceptive Neuromuscular Facilitation (PNF), a technique that has been shown to improve flexibility, range of motion, and muscle energy.

What do I need to buy if I want to stretch hyperbolically?

Larsson's professional website, which you can get to here, has more information about hyperbolic stretching. It's safe to buy, and Larsson will give you your money back if you're not happy with the results you're getting right now. Interested in what's inside? The following videos show how hyperbolic stretching works: - Videos from 4 Weeks to Side Splits - A video series called "Four Weeks to Front Splits" - Stretching and moving in a dynamic way - Stretching out the full top frame - championship for pike - light bridge When you buy this device, you have to choose between the "girls" version and the "guys" version. ...why? This difference is based on the idea that the way men and women react to being stretched may be different. Even though there may be some historical evidence for this, there are many other ways to stretch that may be better.

Facts about how hyperbolic stretching can help you get in shape

Studies show that stretching is good for your health in many ways. But does the hyperbolic stretching program deliver on what it says it will? Let's separate the truth from the lies and look more closely at a few health-related claims about this app.

Can make you more flexible

Several studies have shown that stretching can make it easier to move your hips. But there may not be any proof that hyperbolic stretching is better than other ways of stretching. Static stretching and PNF stretching (proprioceptive neuromuscular facilitation... let's just call it PNF) are both known to have similar effects. PNF involves both contracting and stretching muscles. May help give your muscles a boost. There hasn't always been a debate about whether or not stretching is a clear way to build strength. There's no truth to the claim that a hyperbolic stretching program will help you do better. But what hard evidence is there? Some studies suggest that PNF stretching is a good way to build muscle strength and improve athletic performance, especially after a workout. It might want to make more than one movement (ROM). The dynamic stretches on this app are meant to help you add another type of move to your repertoire. Have you ever thought that stretching for eight minutes in the afternoon doesn't help much? Recent research suggests that the time of week you stretch may be more important than the time you stretch after a consultation. So, if you stretch every day for eight minutes, you're likely to see better results than if you stretch once a week for fifteen minutes. But keep in mind that in those instructions, higher stretch depth doesn't always mean higher. A small study suggests that low-intensity stretching can improve both passive and active motion more than light or high-intensity stretching. Can boom your self-esteem There are a few interesting things to know about training and arrogance. One study found that physical health (like being flexible) and physical activities can have a great effect on self-esteem. But that doesn't mean it's a cure-all. If you need help, there are many resources for mental fitness, and many of them are free.

There may not be any modern improvement.

Stretching in a hyperbolic way must also give you more energy and power. Researchers who have studied stretching and athletic performance have found that stretches that last longer than a minute can hurt energy and performance. But that doesn't mean you have to stop playing sports that help you stretch. Part of getting nice and cozy is taking short breaks. You can keep your muscles together and avoid getting hurt.

How do you stretch in a hyperbolic way?

Alone To do the hyperbolic stretch, all you have to do is watch the videos on the internet and do what they show. You do each exercise for about eight minutes a day, hyperbolic stretching loose online, and you do this at least four times a week. Read the full article

[body-hiit-workout]

6 BEST EXERCISES FOR HAMSTRINGS IN THE GYM

Building this muscle will not only give you amazing legs, it will also improve you on other lifts and prevent injury.

In this article, we show you the best hamstring exercises that you can do in the gym, so that you can properly work and strengthen this muscle.

But, before I show you the exercises, let's learn a little about the hamstrings.

This muscle is mainly responsible for knee flexion and hip extension.

When you perform hip extension exercises, the long head of the hamstring is emphasized. On the other hand, when you do knee flexion exercises, you emphasize the short head[

The hamstring is also activated by exercises like jumping jacks, as it is one of the muscles that slows down on the eccentric, before doing the explosive movement.

We have made this list, focusing on all the movements necessary for you to have a complete development.

Let's go with the exercises!

1. Seated Leg Curl

First on our list is the seated leg curl. This is one of the exercises with the highest activation of the hamstrings, but as we said before, the short head does most of the work.

According to studies, the seated version provides greater activation than the prone (or lying) version, making it the ideal choice to perform this exercise.

It is generally used after the heaviest exercises. However, if you feel that your hamstrings are weak, you can do this exercise as a pre-fatigue exercise and then perform the hip extension exercises.

2. Romanian Deadlift

The Romanian Deadlift is the version of the deadlift that targets the hamstrings more than the back or quadriceps.

This exercise is done with the legs half bent at 15 degrees, and you can use a bar or dumbbells.

You can also increase the range of motion by doing it one step higher. And if you want to correct muscular imbalances, you can do it unilaterally.

3. Nordic

Returning to the flexion exercises, we have the Nordic. This is an excellent ally to gain muscle mass because it emphasizes the eccentric phase, which is the one that provides us with greater muscle damage.

This is a slightly more advanced exercise, so if you're just starting out, you'll look better doing the other exercises on the list.

But if you want to start doing the Nordic, you can start with your hips flexed, which means the angle between your torso and the front part of the muscle is a little less.

As you progress, you can do it with the hips extended, which means the thighs are in line with the torso.

Another thing you can control is the range of motion: if you're just starting out, just start with part of the descent and just let yourself fall the other part. As you progress, you will be able to go lower and lower.

4. Back Lunge

An exercise that does not exclusively work the hamstrings, but can also build a lot of muscle, is the back lunge.

In addition, it is an excellent alternative to include at the beginning of your routine if you want to correct muscle imbalances.

So how do you go about strengthening your hamstrings more than your quadriceps? It's simple: you simply make your stride wider, thus emphasizing hip flexion/extension and minimizing knee flexion/extension.

5. Hip Thrust

The hip thrust is an excellent glute and hamstring trainer. The advantage of this exercise is that it is extremely easy to progress and in a short time you will be able to load a lot of weight.

What you need to perform this exercise is a mat for the bar and a weight bench. The mattress is extremely important because the bar goes into the pelvis and without protection you will not be able to hold the bar.

Another point to consider is the position of the feet. You have to position your feet so that when you go up, your legs are at a 90 degree angle.

If all this seems too cumbersome, you can practice this exercise with one leg, which you can also do without weight.

6. Deep Dive

We conclude our list with a plyometric exercise. The advantage of plyometrics is that they will help you improve your other lifts due to the higher power levels.

As we said before, when we slow down a jump or run, we need hamstring action, so this exercise is extremely effective. It can also help you avoid injuries.

Simply stand on a high surface, such as a bench or step, and let yourself fall, trying to land on both feet.

After landing, you can do a jump, which will give you more work. You can also combine the landing with a box jump using 2 boxes or 2 benches.

And there you have it, the best hamstring exercises you can do in the gym. If you liked this article, you can share it on your social networks, with those people who want to form great legs.

#hamstring exercises #exercises #best hamstring exercises #hamstring exercises at home

[liveahealthylifestyle]

What is Unlock Your Glutes? Develop a rounder and firmer butt Do you think by doing squats and lunges, you will get a rounder, firmer and stronger butt? If your answer is YES, then you are wrong! Stop doing it right now and discover the method how to make your butt strong and glutes powerful, with Unlock Your Glutes! Unlock Your Glutes is a 4-week step-by-step glutes training program that quickly delivers results that you want – a stronger, rounder and more developed butt in just 15 minutes per workout. It is the first program designed to force your butt to grow by hitting every muscle from every plane in each exercise type. The program entails two glute workouts per week over four weeks, specially created for both men and women out there who want to sculpt and strengthen their butts to improve overall body shape. The Unlock Your Glutes Package includes Unlock Your Glutes Manual which exposes all the myths and misconceptions about growing your glutes and The Complete Coaching Videos (Bodyweight Edition and Gym Edition) which shows you every single one of the 36 exercises to show you how is it done for fastest results. How Does Unlock Your Glutes Work? Unlock Your Glutes is a proven and tested system to get a rounder, firmer and stronger butt. It was developed using essential techniques like Restorative Lengthening, Neuro-muscular Activation, Spine Protecting Movements, EMG Proven Muscle Recruitment, Iso-Holds and Time Under Tension Tempo. It uses the GM3 Method which is a science backed method consisting of waking up, priming and activating glutes, releasing inhibiting muscle and exercises to build strength, muscle and burn ugly fat. It is a 4-week program with 2 days of glute exercises per week. This length of time is optimal for strengthening and changing the shape of your butt. The program lasts for 4 weeks but you can make it your weekly routine. https://youtu.be/C1T20wz9Bng Example exercises Who is the Author?: Brian Klepacki, MS, CSCS or commonly known as “Coach Brian” authored the Unlock Your Glutes. He is a Certified Strength and Conditioning Specialist with a Master’s Degree in Exercise Science. He dedicated his 16 years working at the cutting edge of training and exercise science. Coach Brian knows what works! He has been working out with athletes, body builders and fitness models. He has what he calls “The Compound”, a state-of-the-art training facility located in Clearwater, Florida. It his testing ground working with elite athletes applying the latest science to improve their performance, health and overall wellbeing. So with all his experience and expertise you can be sure you are getting a proven scientific method to get more toned, Advantages of the program: 1. You can avoid most trainer’s mistake focusing workouts on the wrong part of the glutes, here you will be provided the best exercises to achieve your desired results. 2. You will learn 36 specific movements to have a firmer, rounder and more powerful glutes. 3. Coach Brian is a Professional Trainer who has worked with athletes, body builders and fitness models. He has applied proven principles everyday working out with people. 4. You can achieve stronger glutes! Weak glutes should be addressed as soon as possible as it may cause problems like reduced power, low back pain, leg pain, knee pain, hip pain, ankle instability, poor posture, muscle imbalance and a lot more. 5. There are 2 components that make up this program so you can choose. One is resistance where you need some basic workout equipment and the other is bodyweight which allows you to perform just about anywhere. 6. Unlock Your Glutes comes with two limited fast action bonuses namely Strong Legs Workout and 14-Day Rapid Fat Loss Plan. 7. Your investment is protected with a 60 days money back guarantee if you feel dissatisfied with the results. Disadvantages: 1. It is a Digital Program and you need internet to access it, although it saves you Shipping Fee, you will be needing a reliable internet c

onnection. 2. Results vary and your success depends on your effort and dedication. 3. If you have injuries in knees, hips or back, it is advised that you consult your doctor first before trying the program. My Recommendation: Unlock Your Glutes is suitable for everyone who wants to develop a stronger, rounder and firmer butt. If you want to have an attractive and stronger butt, this program is a must-try. Moreover, the program is credible and proven to work as it helped men and women achieved their goals of having the strong butt and powerful glutes they have always dreamed of. Aside from helping you achieve glute development and muscle strength, you will be educated about the misconceptions and myths that surrounds glute strengthening, the very reason why you are prone to injury and has zero effect on the shape of your butt. This is the answer to building the strong butt and powerful glutes you always dreamed about. Make the right choice to avoid problems associated with weak glutes and look your best. Finally You Can Achieve Stronger Butt and Powerful Glutes by Using a Science-Backed Method Are you having a hard time achieving a rounder and firmer butt even with constantly going to the gym? Do you want to have a firmer look?. Then Worry no more because Unlock Your Glutes will help you achieve a rounder, firmer and stronger butt in just 4 weeks. The product is excellent values for money. Is easy to follow and delivers great results. PROS Money Back Guarantee 4-Week Program Comprehensive + Informative Achieve Stronger Glutes Made by Expert Well-Researched CONS Needs Internet Connection CLICK HERE TO GET UNLOCK YOUR GLUTES TODAY

[stetsonusa]

How To Use A Leg Extension Machine For Fast Results

If you're looking to add a little more muscle to your legs, then a leg extension machine might be the answer for you. Not only are these machines incredibly effective at helping you build muscle and strength in your legs, but they're also relatively fast and easy to use. In this article, we'll walk you through the basics of using a leg extension machine, so that you can get the most out of its benefits.

What is a Leg Extension Machine?

A leg extension machine is a great way to get fast results with your fitness program. Leg extension machines work by using resistance bands to lift your legs up and out, providing a total body workout. This machine is also great for toning your thighs and calf muscles. To use this machine, follow these simple steps:

1. Adjust the seat height to fit your height.

2. Fasten the resistance band around the ankles and pull tight.

3. Place your feet on the platform of the machine and press down into the resistance band, lifting your legs up and out as far as you can.

4. Hold the position for one second, then slowly lower your legs back to the starting position.

5. Repeat the exercise for the desired number of repetitions.

How Does a Leg Extension Machine Work?

A leg extension machine is a great way to increase the range of motion in your legs. It uses weight plates to add resistance against the legs, which can help you improve your strength and flexibility. In addition, the machine can also help improve your circulation.

To use a leg extension machine, you first need to set it up. You will need to adjust the height and width of the weight plates, as well as the tension of the resistance. Once you have set up the machine, you can start using it by lying down on your back with your legs extended in front of you. Place your feet on the weight plates, and then press down into the resistance to exercise your legs.

The Best Leg Extension Machines

If you're looking to build muscle and get fast results, a leg extension machine is your best bet. According to Men’s Health, these machines provide “amazing” results because they target the quads, hamstrings, and calves in one go. Plus, they’re very easy to use – all you need is some space and a weight stack. Here’s how to use a leg extension machine for fast results:

1. Place the machine in front of a sturdy bench or stool.

2. Position your feet on the footplates, with your heels hanging off the end of the bench.

3. Adjust the seat width to fit your body comfortably.

4. Load the weight stack into the machine by pressing down on the lever until it clicks into place.

5. Adjust the resistance by turning the dials on each side of the machine. Start with low resistance and gradually increase as you become more comfortable with the exercise.

6. ghazi your legs up towards your chest as far as possible, then lower them back down to starting position. Do five sets of 10 reps per leg.

How to Use a Leg Extension Machine for Fast Results

If you're looking for a quick and easy way to see results in your muscles, a leg extension machine is a perfect tool for you. Leg extensions work by using gravity to pull the muscle fiber towards the machine, which causes the muscle to contract and get bigger.

To use a leg extension machine, first, find an area of your body that you want to target. Lie down on the machine with your legs hanging off the side, and position your feet on the platform in front of the machine. Adjust the tension knob so that the resistance is just enough to challenge your muscles, but not too much that you can't complete the exercise.

Now squeeze your glutes as hard as you can and lift your legs up towards the machine, keeping your back flat on the bench. Hold for one second, then slowly lower them back down to the starting position. Repeat 15 times per leg.

Conclusion

When you're looking for a quick and easy way to tone your legs, nothing beats using a leg extension machine. Not only do these machines help to sculpt your legs, but they also increase your range of motion and promote better blood flow. If you're ready to see some real results in no time, make sure to check out our selection of leg extension machines today!

How to Use a Leg Extension Machine for Fast Results

If you're looking to tone your legs, nothing beats using a leg extension machine. These machines target your quads, hamstrings, and calves in one go, which results in amazing muscle gains and fast results. To use a leg extension machine, first find an area of your body that you want to target. Lying down on the machine with your legs hanging off the side, position your feet on the platform in front of the machine. Adjust the tension knob so that the resistance is just enough to challenge your muscles, but not too much that you can't complete the exercise. Now squeeze your glutes as hard as you can and lift your legs up towards the machine, keeping your back flat on the bench. Hold for one second, then slowly lower them back down to the starting position. Repeat 15 times per leg

[scordilischiropractic]

Are Things You’re Doing Every Day, Making Your Muscles Worse?

Bottom Line

Everything we do in our daily life is making certain muscles work more and others work less. Just because you have the ability to do something, doesn’t mean you should. Same concept applies to our muscles. Just because our hip flexor has the ability to flex and bring our knee up, doesn’t mean we should be allowing it to do it all the time.

Why it Matters

When you allow a muscle to constantly do what it was programmed to do, it makes the muscle ‘fat.’ Meaning the muscle is constantly allowed to do what it wants, thus ‘overfeeding’ it. This results in things that make life harder for us on a day to day basis. For example if you sit at a desk all day for work, sit in your car to drive home, then sit on the couch at the end of your day; your hip flexor is being overloaded. This causes it to get super tight and results in it being painful for you to get up from a seated position. Add in some low back pain and your life is a living nightmare. Standing for too long hurts, sitting too long hurts, there is no way for you to find relief.

Next steps

When muscles get to do what they want too much, it is time to work the antagonist muscle. Think of antagonistic muscle as the yin to the yang. There has to be a good balance. Think of the triad, get the muscle released, disengage the problematic muscle, reengage the right muscles. Continuing with the hip flexor analogy, once your hip flexor releases you will notice significant decrease in pain. But that does not mean the issue is resolved, our body has the tendency to fall right back into old habits. After being released it is important to continue to stretch the hip flexor with the Triplanar and to strengthen the glutes. Glute bridges, clamshells, and side lying raises are a great way to start, focus on 3 sets of 15 repetitions.

[dietplan321]

Expert Tips To Help You Get Fit

There are numerous things that can be found in the umbrella of fitness. It is about eating a healthy diet, the amount of time you move, and what your moves are. There are many methods that can lead to improved appearance and health. This article offers helpful tips to provide you with ideas for beginning your personal fitness regimen that is best for you.  how to detoxify the liver

Personal trainers can be the best way to start with a great idea for those who are just beginning and unsure of how to work out.A professional trainer will be able to assess your fitness goals. This can help you find the best start with your fitness program.

If you frequently exercise at the gym, then running around your neighborhood can yield different outcomes. Walking up a steep sidewalk can result in different outcomes for your body.

It is crucial to maintain the proper posture. Keep your body parallel to the ground with your shoulders back. Your arms must be bent at 90 degrees. Your arms must rotate with your front foot.

Do some exercise while wearing your favourite TV footwear to ensure you keep your pace in a steady direction. Try walking in a straight line between commercials.You could even try some weight training while you lounge on the couch. You'll always be able to incorporate an exercise routine.

The basic principles of bodybuilding are to build muscles by lifting more weights, but with lower reps while lifting more weight.Start by selecting one muscle group. Begin with weights that are lighter weights to warm your muscles. The weight that you warm up with should be 15-20 times. The next set of exercises should comprise weights using half the amount of repetitions. You can add five more pounds and repeat for the third set.

Record the exercises you completed throughout the day. Record your workout routines and whatever else you are involved in. Get a pedometer that can use to keep track of how many steps you are taking every day, and record this in your journal as well. The written record will aid you in understanding your overall performance in your fitness progress.

Do a workout you don't like. It is because a lot of people are naturally hesitant to do exercises they aren't able to perform well at. Incorporate these challenging exercises into your routine and you will be able to conquer the challenges.

Running outdoors is a far better fitness you can get on the treadmill. The pavement running is more enjoyable in winter months than running on a treadmill.

If you're lifting weights, be aware that doing more reps using lighter weights will build more muscle mass than performing fewer repetitions using heavier weights. Muscle mass does not come only by lifting huge amounts of weight. Rather, endurance is another important factor. A lot of heavy lifters employ this technique.

You can boost your workout by managing your breathing. Exhale with force while your shoulders are at their highest while doing situps or crunches. Exhaling deeply actually causes your abdominal muscles to work harder greater than they normally do.

Relax your glutes at the highest point of each rep, when lifting weights above your head. This reduces the risk of sustaining an injury, and give your butt great exercise. This will enable you to have more stability of your spine.

Many people remain inspired by the results they achieve as they maintain their enthusiasm. Consider wearing tight clothing instead of counting on the scale.You could shed insight into the changes that have occurred within your body by putting wearing these clothes at least once per week, as you shed inches and not only pounds.

This increases the likelihood that you'll be there for your exercises. The money is already been paid. You'll need to buy what you'll be able to keep.

Do real sit-ups with crunches as you work out.Sit-ups have gained a negative reputation. Don't do sit-ups which require anchoring your feet. This specific type of exercise could strain muscles in your lower back.

Do your best to exercise outside whenever you can. Do a hike or run along sandy beach or even climb up and down an extensive set of stairs. You'll gain some fitness and feel more confident at your body! The outdoors can help you relax and provide stress relief.

Utilizing dumbbells or barbells on an exercise bench to increase your weight will significantly increase the strength of your muscles. It is important to select the correct kind of bench to do this. These benches could make the spine.

Don't bounce your body around while stretching.This could strain the muscles over time. Many people believe that this can help you to become more flexible but this is not the case. It does not result in more flexibility.The fact is that you run the risk of getting injured when you do this. Remember that the ideal stretching is based on solid holds, not bouncey.

Video games have emerged as an excellent source for getting fit. The Wii gaming system offers many games that will get you running around in the blink of an eye!

Aerobic exercise is a great way to develop your six-pack abs. Perform a full exercise, but perform ab exercises every day on alternate days.

You should exercise at least 4 times every week, however daily is better.Your training sessions do not have to be long. Between 15 and 20 minutes per day is sufficient. It is not recommended to exercise for more than an hour.

Many people believe that the term "whole grain" means similar to cereal or bread. But whole grains go beyond than breads and cereals like quinoa, brown rice and quinoa are great food items. These grains will make it much more easy to consume lots of whole grains.

Don't be worried about not being able to afford an expensive gym routine. There is nothing more important than an exercise shoes. Bring along resistance bands or weights.

In the end fitness is a broad topic that covers many common methods and products. There's a lot of information available to assist you in getting started. It's just a matter of choosing which one works for you. If you're lucky this article has will have helped you see that there are ways to make your fitness program work for you.