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jerryking : legs   11

How to do a proper squat
February 10, 2020 | The Globe and Mail | by PAUL LANDINI, SPECIAL TO THE GLOBE AND MAIL
exercise  fitness  glutes  howto  legs  squats  strength_training 
7 weeks ago by jerryking
3 strength standards for men
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The exercise: Barbell back squat
Average joe: 1.5x bodyweight
Above average: 1.75x bodyweight
Superhero: 2.5x bodyweight

Boost your numbers: If you’re falling short on strength, try adding box squats to your routine. They help build explosiveness in your lower body and allow you to lift more weight when you head back to traditional back squats. Also, focus on putting squats into your program 2-3 times a week, but only go heavy 1-2 times. Keep the other days lighter and focus on form.
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The exercise: Barbell deadlift
Average joe: 1.5x bodyweight
Above average: 2x bodyweight
Superhero: 2.75x bodyweight

Boost your numbers: try working on form. Most guys stand too far back from the bar and limit themselves from the get-go. Have your form on point? Try mixing in rack pulls where the bar is set at shin height. Having a shorter distance to go allows the lifter to load on more weight and boost strength.
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The exercise: Barbell bench press
Average joe: 1x bodyweight
Above average: 1.5x bodyweight
Superhero: 2x bodyweight

Boost your numbers: think about getting away from traditional bench pressing for a few weeks and substituting with floor pressing. Similar to the box squat, floor presses will help you develop explosive power in your upper body, and strengthen your triceps and accessory muscle groups. Also, don’t forget that overall shoulder strength and balance are important for increasing your bench. Don’t neglect pulling movements, including heavy rows and pullups.
bench_press  chest  deadlifts  legs  standards  strength_training  squats 
november 2019 by jerryking
A Guide to Your Knees - Well Guides - The New York Times
By Dr. Jordan Metzl

Never had knee pain? Excellent. Let’s keep it that way. And while not all knee problems are preventable, you can prevent many issues and also improve knee function with strength and flexibility training.

With increased muscular strength and flexibility surrounding your knees, the better they bear their load. Muscles are shock absorbers; the stronger they are, the better they can offload the hips and knees and the better your joints will feel — no matter your age.

STRENGTH
Lower extremity strength training includes anything that builds muscle around the hips and knees. Stationary biking is the easiest way to start and has the added benefit of aiding knee and hip mobility. Biking can be done several times per week on a stationary or recumbent bike; we recommend biking for 20 to 30 minutes per session.

Functional strength exercises are designed to strengthen multiple muscle groups simultaneously. Unlike a single muscle exercise such as a bicep curl, functional strength exercises like as a push-up, strengthen all of the muscles in a body area simultaneously. When you move normally, muscles work together, so it makes more sense to exercise them together as well........
Bodyweight Split Squat
Single Leg Hip Raise
Single Leg Toe Touch

FLEXIBILITY
As sore knees stiffen, the muscles around the knees tighten as well. This soft tissue tightening often amplifies knee pain. A foam roller is a terrific, low-cost option that can be used at home to improve flexibility and reduce pain through a process known as myofascial release.

HOW TO ROLL YOUR KNEE
The Hamstrings Roll

Place a foam roller under your right knee, with your leg straight. Cross your left leg over your right ankle. Please your hands flat on the floor behind you.
Roll your body forward until the roller reaches your glutes. Then roll back and forth over the roller.
Repeat with the other side.
Note: You can also do this with both legs on the roller.

Glutes Roll

Sit on a foam roller with it positioned on the back of your right thigh, just below your glutes. Cross your right leg over the front of your left thigh. Put your hands behind you for support.
Roll your body forward until the roller reaches your lower back. Then roll back and forth.
Repeat on the other side.
exercise  fitness  functional_strength  injuries  primers  knees  mens'_health  legs  glutes  injury_prevention 
march 2019 by jerryking

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