This is what an attractive body looks like and how to build it. These are the exact methods we use with our naturally thin clients.
Loving all things fit, curvy or just plain hot.
Stunning Physique 🔥🔥🔥🔥
This article teaches you the fundamentals to lose fat and maintain muscle mass. Moderately reduce calories, keep protein-intake high, do strength training and limit excessive cardio.
If you want to lose fat and get your body as lean as possible, you can do so if you really try. This won’t be easy, but in the end you’ll profit a lot and it would have been totally worth it. All you have to do is train as hard as possible, eat smart and always be aware that […]
Vous ne le savez peut-être pas, mais il y a une signification émotionnelle cachée qui peut expliquer votre douleur à l'épaule gauche/droite.
How can I tone my arms in 30 days? This 30-Day Arm Challenge Will Transform Your arms and upper Body in Just 4 Weeks.
Growing up, I was a chronic overachiever in my academia but underachiever when it came to health and wellness. I also thought of myself as awkward and had trouble making friends. My parents split up…
#17 Amazing Abs 🔥🔥🔥🔥
웨이보에서 개쩌는 중녀 모델 발견 ㅋㅋ 여자친구 있으신 거 보니 레즈비언이신 듯. 역시 내 마음의 평화는 중녀다.
Ah, ce fameux nerf sciatique qui fait si souvent des siennes! Ces exercices permettront de l’étirer, ainsi que les psoas…
Découvrez 95 exercices de Crossfit expliqués pour un entraînement complet. Maîtrisez le vocabulaire du Crossfit pour mieux comprendre et progresser rapidement.
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Vous avez passé la glorieuse barre des 70 ans ? Vous avez besoin d’idées et d’exercices de sport faciles à réaliser chez vous quand on est sénior ? Une chaise, un balai, promis vous n’allez pas faire les poussières :)
Le jogging, ça te fait mal aux articulations. Le vélo d’appartement te brise le dos. La natation te donne des frissons. Pourtant, tu voudrais bien affiner ta silhouette et tu sais bien que pour cet objectif, un peu de sport serait indispensable. L'elliptique, tu connais ? C’est vrai que cela n'a rien de glamour, pourtant, cet appareil de fitness permet un training très complet. Pour te servir au mieux de cet engin et mincir de manière ciblée et efficace, le plus efficace est de suivre u
Update on Forearm Plank: One of my goals in reviewing the scientific literature is to identify information that can be translated into a practical cues that you can integrate into your practice. With this in mind, I want to call your attention to a new study from the Journal of Strength and Conditioning Research. The investigators showed that drawing the shoulder blades (scapulae) towards the midline (adducting) and tilting the pelvis back and down (retroverting) resulted in greater activation of the rectus abdominis, external oblique, internal oblique and erector spinae muscles. Figure 1 shows you the muscles involved in this cue. Engage your rhomboids and middle trapezius to draw your shoulder blades towards the midline. At the same time, engage your glutes and rectus abdominis to retrovert the pelvis. Take a look below at how this fits in with the other cues for forearm plank that I describe below on connecting your cuff to your core! Figure 1: Adducting the shoulder blades and tilting the pelvis helps to activate your core. Your wrists are not an area where you want to “work through pain”... Scientific studies have demonstrated that having a strong core can improve the efficiency of your rotator cuff. A strong and efficient rotator cuff leads to improved stability of your shoulder girdle. This decreases load transfer to your wrists in poses where you bear weight on the hands (like arm balances, Dog Pose and Chaturanga). Conversely, if your core is weak, or you don’t properly engage it in these types of poses, your cuff is less efficient and your wrists have to bear more of the load. Practicing with imbalances of this nature can lead to a cycle that reinforces the imbalance and, ultimately, injury to the wrist (and shoulders). The Sanskrit term “Ahimsa” means nonviolence or reducing harm (translation from Nicolai Bachman’s book “The Language of Yoga”). While this term is often used in relation to social ethics, it also applies to how we work with the body. Reducing the risk of harm to your wrists (and other joints) can include decreasing the frequency and duration of poses that load the wrists and correcting imbalances in the postures. If you have developed wrist pain, you should consult a trained medical professional and work under their guidance. Managing wrist pain almost always includes a period of time off and resting from weight bearing poses, usually combined with some light wrist mobility exercises. In the interim, I’ve found that Hard Style Plank Pose is a great pose to work on. That’s because it’s awesome for strengthening the core and addressing the underlying imbalance and it doesn’t involve weight bearing on the wrist. Figure 1 illustrates this pose. Figure 2: Forearm Plank Pose with the posterior oblique myofascial subsystem. In Hard Style Plank, your weight is on your forearms, with the upper arm bones (the humerus) perpendicular to the floor (in Chaturanga, they are parallel to the floor). Clench your fists to strengthen the muscles that cross the wrists. Then press your forearms into the mat and gently attempt to internally rotate the shoulders. Your forearms are fixed on the mat and don’t actually move. Next, co-contract the external rotators of your shoulders by attempting to externally rotate them. The cue for this is to pretend that your forearms are like windshield wipers that are fixed in place. This co-contracts the subscapularis, infraspinatus and teres minor muscles of the cuff and connects them to your core. Finally, engage the lats and attempt to drag the forearms towards the feet while, at the same time, contracting your abs and gluts. Hold for five to ten seconds and repeat two times. Remember to breathe! Figure 1 above illustrates the muscles involved here, with color-coding according to the strength of your engagement. Check out the posterior oblique subsystem of the lats, thoraco-lumbar fascia and gluts. Engaging this connection helps stabilize the SI joint. Click here for info and illustrations of side forearm plank and the another myofascial subsystem. Click here and here for more on the gluts and abs connection and the lumbar spine in Chaturanga. As an aside, soaking your wrists in ice water between sessions of injuring them is a lousy solution; it doesn’t address the underlying imbalances and can lead to more injury. You have to dedicate time off from weight bearing to let your wrists heal, not to the “practice” of injuring them. An excerpt from "Yoga Mat Companion 4 - Anatomy for Arm Balances and Inversions". An excerpt from "Yoga Mat Companion 4 - Anatomy for Arm Balances and Inversions". Thanks for stopping by--I hope you're enjoying learning about biomechanical concepts like the force couple. Stay tuned for the next post when I'll go over the hamstring connection to the pelvis and lumbar. Click here to browse through the Bandha Yoga book series on anatomy, biomechanics and physiology for yoga. All the Best, Ray Long, MD
