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As for what is driving America’s chronic weight problem, there are no definite answers. Scientific studies often reach conflicting conclusions, meaning many theories are out there, but the preponderance of evidence points to the two causes most people already suspect: too much food and too little exercise. Flatten your... show more

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Exercise 2: Hanging Leg Raises Trains the lower part of your abs If the hanging leg raises with straight legs are too hard, do hanging leg raises but bend the knees • Hang from a pull-up bar with an overhand grip • Keep arms straight and shoulders relaxed • Engage core muscles by lifting legs up • Lift legs until they are parallel to the ground • Hold briefly, squeezing abdominals • Lower legs back down with control • Aim for 10-15 repetitions per set

Exercise 2: Hanging Leg Raises Trains the lower part of your abs If the hanging leg raises with straight legs are too hard, do hanging leg raises but bend the knees • Hang from a pull-up bar with an overhand grip • Keep arms straight and shoulders relaxed • Engage core muscles by lifting legs up • Lift legs until they are parallel to the ground • Hold briefly, squeezing abdominals • Lower legs back down with control • Aim for 10-15 repetitions per set

Loc Nguyen

90,164 просмотров • 2 лет назад

Strong hip flexors keep your knee drive holding up when the late-race fatigue sets in. The kettlebell hip flexor march is a running-specific way to train them. Single leg, upright, knee driving up with load. Focus points: → Stand tall on one leg → Place a light kettlebell on top of the opposite foot → Brace your core before you lift → Drive the knee up to 90°, hold the kettlebell balanced → Lower slow and controlled, don't let the foot touch down between reps → Stay tall through the standing leg, no leaning back 3 x 8-12 per leg. Aim for RPE 7. The standing leg gets a stability challenge. The driving leg gets loaded hip flexion. And your shin works isometrically to keep the kettlebell from sliding off. Bonus tib anterior work most runners never train.

Strong hip flexors keep your knee drive holding up when the late-race fatigue sets in. The kettlebell hip flexor march is a running-specific way to train them. Single leg, upright, knee driving up with load. Focus points: → Stand tall on one leg → Place a light kettlebell on top of the opposite foot → Brace your core before you lift → Drive the knee up to 90°, hold the kettlebell balanced → Lower slow and controlled, don't let the foot touch down between reps → Stay tall through the standing leg, no leaning back 3 x 8-12 per leg. Aim for RPE 7. The standing leg gets a stability challenge. The driving leg gets loaded hip flexion. And your shin works isometrically to keep the kettlebell from sliding off. Bonus tib anterior work most runners never train.

Tim Roozendaal

17,546 просмотров • 4 месяцев назад

🚨 Want glutes that actually function—not just look good? The single-leg glute bridge is one of the smartest moves for building real posterior chain strength, fixing imbalances, and protecting your hips, knees, and lower back. Here’s why they're an elite movement: • Unilateral power: Forces each glute and hamstring to work independently. No more stronger side compensating for the weaker one (most people are shocked how weak one side feels). • Injury-proofing & rehab gold: Excellent for knee/hip issues. Strengthens stabilizers without heavy spinal loading. • Longevity-friendly: Improves hip extension, pelvic stability, and movement mechanics, key for staying strong and mobile as you age. • Highly scalable: Beginners progress from standard bridges. Advanced? Add dumbbells, bands, or elevate your foot. How to do it: 1. Lie on back, knees bent, feet flat. 2. Engage core, lift one knee to tabletop. 3. Drive through the planted foot, squeeze glute, lift hips while keeping them level. 4. Lower with control. 10+ reps per side. Start simple. Master form. Then progress. Your glutes, hamstrings, and lower back will thank you. Drop a 🔥 if you’re in. #GluteTraining #StrengthTraining #FunctionalFitness

🚨 Want glutes that actually function—not just look good? The single-leg glute bridge is one of the smartest moves for building real posterior chain strength, fixing imbalances, and protecting your hips, knees, and lower back. Here’s why they're an elite movement: • Unilateral power: Forces each glute and hamstring to work independently. No more stronger side compensating for the weaker one (most people are shocked how weak one side feels). • Injury-proofing & rehab gold: Excellent for knee/hip issues. Strengthens stabilizers without heavy spinal loading. • Longevity-friendly: Improves hip extension, pelvic stability, and movement mechanics, key for staying strong and mobile as you age. • Highly scalable: Beginners progress from standard bridges. Advanced? Add dumbbells, bands, or elevate your foot. How to do it: 1. Lie on back, knees bent, feet flat. 2. Engage core, lift one knee to tabletop. 3. Drive through the planted foot, squeeze glute, lift hips while keeping them level. 4. Lower with control. 10+ reps per side. Start simple. Master form. Then progress. Your glutes, hamstrings, and lower back will thank you. Drop a 🔥 if you’re in. #GluteTraining #StrengthTraining #FunctionalFitness

Kristie Leong M.D.

14,418 просмотров • 2 месяцев назад

There is no such thing as "lower abs". Your rectus abdominis is one continuous muscle. You cannot contract the bottom half on its own, and no exercise on earth isolates a region that does not anatomically exist. So all the things sold to you as "lower ab" builders are actually just glorified hip flexor exercises: - Leg raises - Reverse crunches - Flutter kicks - Scissor kicks - Mountain climbers - The dreaded "lower ab burnout circuit" None of them is carving a separate lower section. They train the same single muscle every other ab exercise trains, just with more hip flexor and more wishful thinking. The reason you cannot see your lower abs is not a missing exercise. It is the layer of fat sitting over them, which collects there last and leaves there last. So the actual programme is dull and two-part: - Get into a calorie deficit and strip the fat that is hiding them - Build the abs themselves with weighted crunches, 4-6 reps, adding load over time, like any other muscle That's it. There is no lower-ab secret. There is just a visible-ab one, and it lives in the kitchen and under a loaded cable.

There is no such thing as "lower abs". Your rectus abdominis is one continuous muscle. You cannot contract the bottom half on its own, and no exercise on earth isolates a region that does not anatomically exist. So all the things sold to you as "lower ab" builders are actually just glorified hip flexor exercises: - Leg raises - Reverse crunches - Flutter kicks - Scissor kicks - Mountain climbers - The dreaded "lower ab burnout circuit" None of them is carving a separate lower section. They train the same single muscle every other ab exercise trains, just with more hip flexor and more wishful thinking. The reason you cannot see your lower abs is not a missing exercise. It is the layer of fat sitting over them, which collects there last and leaves there last. So the actual programme is dull and two-part: - Get into a calorie deficit and strip the fat that is hiding them - Build the abs themselves with weighted crunches, 4-6 reps, adding load over time, like any other muscle That's it. There is no lower-ab secret. There is just a visible-ab one, and it lives in the kitchen and under a loaded cable.

Sama Hoole

27,193 просмотров • 3 месяцев назад

Your chair is quietly wrecking your hips. Most adults sit ~10 hours a day. That parks the psoas and rectus femoris in chronic flexion. So: 1. They shorten. 2. The pelvis tips forward. 3. The lumbar spine takes the load. 4. The glutes go quiet. Walking lunges break it on every step. The trailing leg forces full hip extension (the position sitting never allows). That lengthens the flexors under load and wakes the glutes. The front leg has to decelerate and stabilize, so gluteus medius and deep core fire to stop pelvic drop. Left and right sides can’t hide anymore. Single-leg control isn’t a gym flex. Inability to hold a 10-second one-leg stand is linked to higher mortality risk. Balance declines with age faster than grip or gait. The Action Plan: If you sit most of the day, 2–3 sets of 8–10 walking lunges after work is mechanical medicine. Slow. Full extension on the back leg. Tall torso. Can you stand on one leg for 10 seconds without wobbling? Try it and tell me. #HipHealth #Posture

Your chair is quietly wrecking your hips. Most adults sit ~10 hours a day. That parks the psoas and rectus femoris in chronic flexion. So: 1. They shorten. 2. The pelvis tips forward. 3. The lumbar spine takes the load. 4. The glutes go quiet. Walking lunges break it on every step. The trailing leg forces full hip extension (the position sitting never allows). That lengthens the flexors under load and wakes the glutes. The front leg has to decelerate and stabilize, so gluteus medius and deep core fire to stop pelvic drop. Left and right sides can’t hide anymore. Single-leg control isn’t a gym flex. Inability to hold a 10-second one-leg stand is linked to higher mortality risk. Balance declines with age faster than grip or gait. The Action Plan: If you sit most of the day, 2–3 sets of 8–10 walking lunges after work is mechanical medicine. Slow. Full extension on the back leg. Tall torso. Can you stand on one leg for 10 seconds without wobbling? Try it and tell me. #HipHealth #Posture

Kristie Leong M.D.

14,812 просмотров • 22 дней назад

FULL BODY DUMBBELL WORKOUT A complete full-body session using dumbbells. Split it into 2 circuits of 4 exercises. Complete 3 rounds of Circuit 1, then 3 rounds of Circuit 2. Rest 30–60 seconds as needed. 1. Reverse Lunge into Dumbbell Swing — 8–10 each leg Hold a dumbbell in each hand at your sides. Step one foot back into a reverse lunge. Lower until both knees are bent comfortably, keeping your front knee aligned with your foot. Push through your front foot to stand back up. Hinge at your hips and swing the dumbbells forward to about chest height. Control the weights back down, then repeat on the other leg. Targets: Quads, glutes, hamstrings, and core.

FULL BODY DUMBBELL WORKOUT A complete full-body session using dumbbells. Split it into 2 circuits of 4 exercises. Complete 3 rounds of Circuit 1, then 3 rounds of Circuit 2. Rest 30–60 seconds as needed. 1. Reverse Lunge into Dumbbell Swing — 8–10 each leg Hold a dumbbell in each hand at your sides. Step one foot back into a reverse lunge. Lower until both knees are bent comfortably, keeping your front knee aligned with your foot. Push through your front foot to stand back up. Hinge at your hips and swing the dumbbells forward to about chest height. Control the weights back down, then repeat on the other leg. Targets: Quads, glutes, hamstrings, and core.

Awaken The Alphaa

21,642 просмотров • 22 дней назад

Most runners under-load their calves. Heavy calf raises fix that. Runners usually do bodyweight single-leg raises and call it done. But your Achilles tendon takes massive load every stride. Bodyweight isn't enough stimulus to make it stronger. Heavy load is what drives the adaptation. I do these on leg day. 50kg in the hands, standing on a plate so my heels can drop below the toes. Focus points: → Full range of motion. Heels drop below the plate at the bottom, full extension at the top → Slow on the way down. (~2 seconds.) → Go bilateral when loading heavy. Single-leg has its place, but two legs lets you put real weight through the tendon → Don't rush the rep. This isn't a calf burner, it's a strength lift 3 x 8-10 reps. Train your calves in the gym so they can handle what running demands.

Most runners under-load their calves. Heavy calf raises fix that. Runners usually do bodyweight single-leg raises and call it done. But your Achilles tendon takes massive load every stride. Bodyweight isn't enough stimulus to make it stronger. Heavy load is what drives the adaptation. I do these on leg day. 50kg in the hands, standing on a plate so my heels can drop below the toes. Focus points: → Full range of motion. Heels drop below the plate at the bottom, full extension at the top → Slow on the way down. (~2 seconds.) → Go bilateral when loading heavy. Single-leg has its place, but two legs lets you put real weight through the tendon → Don't rush the rep. This isn't a calf burner, it's a strength lift 3 x 8-10 reps. Train your calves in the gym so they can handle what running demands.

Tim Roozendaal

31,153 просмотров • 5 месяцев назад

The best change I have made to leg day in months is an order change. Nothing else. Seated leg curls and leg extensions go first. Before the press. Before the squats. Start with the knees, because that is the part people feel immediately. Both machines take the joint through its full range under light, controlled load with nothing to stabilise. The quad and hamstring tendons get loaded properly before anything heavy turns up. So you walk to the press with warm, prepared tissue instead of asking a cold knee to absorb a compound lift straight off the mark. Mine have stopped complaining entirely. Now the tension, and this runs the opposite way to what everyone assumes. Do the press and the squats first and you arrive at the isolation work already flattened. Fatigue is in. Your capacity to recruit hard has dropped. The curls and extensions get performed by a degraded version of you. Which is madness, because those are the two exercises that load the target muscle most directly. You spent your best effort on the movements with the most leak in them, then handed the leftovers to the ones that actually aim. Put them first and they get everything you have. The order costs nothing to change and there is no version of it that leaves you worse off.

The best change I have made to leg day in months is an order change. Nothing else. Seated leg curls and leg extensions go first. Before the press. Before the squats. Start with the knees, because that is the part people feel immediately. Both machines take the joint through its full range under light, controlled load with nothing to stabilise. The quad and hamstring tendons get loaded properly before anything heavy turns up. So you walk to the press with warm, prepared tissue instead of asking a cold knee to absorb a compound lift straight off the mark. Mine have stopped complaining entirely. Now the tension, and this runs the opposite way to what everyone assumes. Do the press and the squats first and you arrive at the isolation work already flattened. Fatigue is in. Your capacity to recruit hard has dropped. The curls and extensions get performed by a degraded version of you. Which is madness, because those are the two exercises that load the target muscle most directly. You spent your best effort on the movements with the most leak in them, then handed the leftovers to the ones that actually aim. Put them first and they get everything you have. The order costs nothing to change and there is no version of it that leaves you worse off.

Sama Hoole

236,620 просмотров • 1 месяц назад

A lot of people are misreading Shohei’s grand slam swing. They misread because they don’t know high level. One guy said “front leg, off balance out front”. Don’t let the video interfere with your opinion. 🤦‍♂️ His weight is clearly back at launch. He has very good barrel depth (means he wasn’t on his front leg at launch). You can’t get barrel depth when on a weighted front leg. He’s clearly early. So the launch was deep (rear legged) but the pitch wasn’t there yet. So he demonstrates an adjustability that only comes with HLP…..he LET the arms out to align barrel and ball. Key word: LET His barrel was already up to speed from being launched rearward. You can see it’s completely blurred out when it’s still behind him. But because his arms are not force producers, they are free and able to ‘let out’ the barrel. (He could have pulled them in if the pitch was inside) If the arms were force producers the launch would have been forward, not rearward. There would be no deep rearward barrel blur. And the arms would have been ‘spent’ at launch. They’d have no ability to do anything else. He would have made a commitment at launch to a spot, he would have ‘spent’ the arms to produce force, and that would not allow him the late arm adjustability that he shows here. Some day people will stop talking out of their ass.

A lot of people are misreading Shohei’s grand slam swing. They misread because they don’t know high level. One guy said “front leg, off balance out front”. Don’t let the video interfere with your opinion. 🤦‍♂️ His weight is clearly back at launch. He has very good barrel depth (means he wasn’t on his front leg at launch). You can’t get barrel depth when on a weighted front leg. He’s clearly early. So the launch was deep (rear legged) but the pitch wasn’t there yet. So he demonstrates an adjustability that only comes with HLP…..he LET the arms out to align barrel and ball. Key word: LET His barrel was already up to speed from being launched rearward. You can see it’s completely blurred out when it’s still behind him. But because his arms are not force producers, they are free and able to ‘let out’ the barrel. (He could have pulled them in if the pitch was inside) If the arms were force producers the launch would have been forward, not rearward. There would be no deep rearward barrel blur. And the arms would have been ‘spent’ at launch. They’d have no ability to do anything else. He would have made a commitment at launch to a spot, he would have ‘spent’ the arms to produce force, and that would not allow him the late arm adjustability that he shows here. Some day people will stop talking out of their ass.

Richard Schenck, The Heretic JFD PPP LQC TTE. 🙂

25,886 просмотров • 7 месяцев назад

"Heavy lifting is dangerous at your age" is the most harmful sentence in the field, and a doctor, a physio or a well-meaning relative hands it out every day. Follow it and watch what it does. From your forties you lose muscle every year unless you fight for it. That decline is the whole game: the difference between carrying your own shopping at 80 and waiting for someone to carry it for you. Muscle you don't load shrinks. Bone no longer pulled on turns brittle. Balance you never challenge drains away. Two years of "taking it easy" and you have built the exact frail body everyone feared. The advice didn't prevent the fall. It built the person who couldn't survive one. And here is the lie inside it. Supervised resistance training has one of the lowest injury rates of anything an older adult does. Lower than gardening. Lower than a wet pavement. Lower than the stairs you climb without thinking. So instead they steer you to pilates, aqua aerobics, a gentle tai chi class. Pleasant, sociable, and none of it loads a muscle hard enough to stop it wasting. You feel active while the decline rolls on regardless. Strength is not vanity at this age. It is the garden you kneel in, the stairs you keep, the grandchild you lift. Independence with the years added on. Frightened of a barbell? Fine. You don't need one. Machines are built for exactly this. Fixed path, nothing to wobble sideways. You sit, you're supported, you push. When a set gets hard you stop, and the machine holds the weight, not your spine. A leg press loads your legs as heavy as you'll ever need with almost no way to hurt yourself. Same with a chest press, a row, a pulldown. The decline is coming for everyone. You train against it or you hand years of your life away. The safest tool for the job sits unused in every gym, while the people who need it most get a rubber band and a spot in the church hall. Careful is what's killing them.

"Heavy lifting is dangerous at your age" is the most harmful sentence in the field, and a doctor, a physio or a well-meaning relative hands it out every day. Follow it and watch what it does. From your forties you lose muscle every year unless you fight for it. That decline is the whole game: the difference between carrying your own shopping at 80 and waiting for someone to carry it for you. Muscle you don't load shrinks. Bone no longer pulled on turns brittle. Balance you never challenge drains away. Two years of "taking it easy" and you have built the exact frail body everyone feared. The advice didn't prevent the fall. It built the person who couldn't survive one. And here is the lie inside it. Supervised resistance training has one of the lowest injury rates of anything an older adult does. Lower than gardening. Lower than a wet pavement. Lower than the stairs you climb without thinking. So instead they steer you to pilates, aqua aerobics, a gentle tai chi class. Pleasant, sociable, and none of it loads a muscle hard enough to stop it wasting. You feel active while the decline rolls on regardless. Strength is not vanity at this age. It is the garden you kneel in, the stairs you keep, the grandchild you lift. Independence with the years added on. Frightened of a barbell? Fine. You don't need one. Machines are built for exactly this. Fixed path, nothing to wobble sideways. You sit, you're supported, you push. When a set gets hard you stop, and the machine holds the weight, not your spine. A leg press loads your legs as heavy as you'll ever need with almost no way to hurt yourself. Same with a chest press, a row, a pulldown. The decline is coming for everyone. You train against it or you hand years of your life away. The safest tool for the job sits unused in every gym, while the people who need it most get a rubber band and a spot in the church hall. Careful is what's killing them.

Sama Hoole

14,607 просмотров • 2 месяцев назад

If the weight, reps, or sets aren't increasing over time, you're not training. You're exercising. Training has direction. Exercise is just movement. "But I'm working really hard!" Working hard at the same load you used 6 months ago isn't training. It's maintenance. Your body adapts to stimulus. Once adapted, there's no reason to grow further. You must provide novel stimulus: - More weight - More reps at same weight - More sets (carefully) - Better form at same load Something must improve or you're spinning your wheels. "I can't always progress!" Then you're doing too much volume or training too frequently relative to your recovery capacity. You should be able to progress something every 2-3 weeks at minimum. If you're stuck: - Reduce volume to increase recovery - Focus on one lift to prioritise - Check if you're actually eating enough You can't build muscle without building strength over time. The two are correlated at the individual level. If your lifts aren't going up over months, neither is your muscle mass. Track everything. Compare to last month. Progress or adjust. Training without progression is just going to the gym.

If the weight, reps, or sets aren't increasing over time, you're not training. You're exercising. Training has direction. Exercise is just movement. "But I'm working really hard!" Working hard at the same load you used 6 months ago isn't training. It's maintenance. Your body adapts to stimulus. Once adapted, there's no reason to grow further. You must provide novel stimulus: - More weight - More reps at same weight - More sets (carefully) - Better form at same load Something must improve or you're spinning your wheels. "I can't always progress!" Then you're doing too much volume or training too frequently relative to your recovery capacity. You should be able to progress something every 2-3 weeks at minimum. If you're stuck: - Reduce volume to increase recovery - Focus on one lift to prioritise - Check if you're actually eating enough You can't build muscle without building strength over time. The two are correlated at the individual level. If your lifts aren't going up over months, neither is your muscle mass. Track everything. Compare to last month. Progress or adjust. Training without progression is just going to the gym.

Sama Hoole

16,049 просмотров • 9 месяцев назад

Learning is something you and your baby do together. You can think of the process as happening in three distinct stages, during which skills are transferred gradually from you to your little one: During the first stage, your baby is observing the behavior and skills of others. During the second, they begin to emulate these behaviors - and can find success with the support of a helpful adult (you) or more expert peer (often a sibling). And gradually they internalize these skills and perform them all by themselves. This video is a great example of the shared second phase. Infants explore the world with their mouths. But an important lesson of toddlerhood is that some things are for putting in our mouths, while others are not. This little one knows that we don’t eat the Play-Doh. But it sure is tempting! Watch as he breaks off a piece and brings it to his mouth. As he does his eyes lift and he realizes that Mom is watching - which alone prompts some introspection. He grins broadly, shakes his head and exclaims “No, no, no” - using Mom’s past words to affirm his decision to place the Play-Doh back on the table. Left to his own devices, who knows? But together, without exchanging a word, he managed to make the right choice. As a parent it’s important to remember the key role you play in the learning process. And that extends to your child’s behavior. Self-regulation begins as co-regulation. So be there. This sweet little guy was shared to IG by parentosa.

Learning is something you and your baby do together. You can think of the process as happening in three distinct stages, during which skills are transferred gradually from you to your little one: During the first stage, your baby is observing the behavior and skills of others. During the second, they begin to emulate these behaviors - and can find success with the support of a helpful adult (you) or more expert peer (often a sibling). And gradually they internalize these skills and perform them all by themselves. This video is a great example of the shared second phase. Infants explore the world with their mouths. But an important lesson of toddlerhood is that some things are for putting in our mouths, while others are not. This little one knows that we don’t eat the Play-Doh. But it sure is tempting! Watch as he breaks off a piece and brings it to his mouth. As he does his eyes lift and he realizes that Mom is watching - which alone prompts some introspection. He grins broadly, shakes his head and exclaims “No, no, no” - using Mom’s past words to affirm his decision to place the Play-Doh back on the table. Left to his own devices, who knows? But together, without exchanging a word, he managed to make the right choice. As a parent it’s important to remember the key role you play in the learning process. And that extends to your child’s behavior. Self-regulation begins as co-regulation. So be there. This sweet little guy was shared to IG by parentosa.

Dan Wuori

75,169 просмотров • 2 лет назад

Most people can’t hold a Reverse Plank because their nervous system doesn’t feel safe being that exposed. Collapsed shoulders and tight hips are postures of defense. This pose invites the body to leave that state. One minute a day can begin to reverse years of silent tension. If you want the fitness results you see in your mind to become real, you’ll need to teach your body how to relax first. Otherwise, forget the great transformation. You'll burn out before coming close to changing. At first, you may need to adjust the position or do shorter sets. You will notice slight improvements each time, whether it is strength, mobility, or endurance. One day, you will unlock the posture and feel much lighter within. Form Cues: - Hands shoulder-width apart, fingers pointing toward feet or slightly outward - Press palms firmly into the ground to engage shoulders - Lift hips in line with shoulders and heels - Squeeze glutes and push hips up, avoid letting them drop. - Keep legs straight and active, heels grounded - Draw shoulder blades down and together - Open the chest. - Gaze slightly upward or keep neck neutral - Breathe steadily, through the nose if possible - Hold tension evenly through arms, core, and legs Here are three adjustments you could make to ease into the Reverse Plank: 1. Bend the knees slightly - What it does: Reduces the load on tight hip flexors and stiff shoulders. - How to do it: Instead of keeping the legs fully straight, maintain a small bend at the knees and press through the heels. Focus on lifting the hips and opening the chest. 2. Use yoga blocks under the hands - What it does: Elevates the wrists and reduces wrist extension strain, especially for people with limited mobility or wrist pain. - How to do it: Place yoga blocks (or low, stable books) under your palms to give your shoulders more space and reduce the pressure on the wrists. 3. Turn the fingers outward slightly - What it does: Opens up tight shoulders and reduces internal rotation. - How to do it: Instead of pointing the fingers directly toward the feet, turn them slightly outward (about 30–45 degrees). This gives the shoulders more room to move and helps you stay open. You're not reading this by accident. Start using Reverse Planks to take your quality of life to the next level.

Most people can’t hold a Reverse Plank because their nervous system doesn’t feel safe being that exposed. Collapsed shoulders and tight hips are postures of defense. This pose invites the body to leave that state. One minute a day can begin to reverse years of silent tension. If you want the fitness results you see in your mind to become real, you’ll need to teach your body how to relax first. Otherwise, forget the great transformation. You'll burn out before coming close to changing. At first, you may need to adjust the position or do shorter sets. You will notice slight improvements each time, whether it is strength, mobility, or endurance. One day, you will unlock the posture and feel much lighter within. Form Cues: - Hands shoulder-width apart, fingers pointing toward feet or slightly outward - Press palms firmly into the ground to engage shoulders - Lift hips in line with shoulders and heels - Squeeze glutes and push hips up, avoid letting them drop. - Keep legs straight and active, heels grounded - Draw shoulder blades down and together - Open the chest. - Gaze slightly upward or keep neck neutral - Breathe steadily, through the nose if possible - Hold tension evenly through arms, core, and legs Here are three adjustments you could make to ease into the Reverse Plank: 1. Bend the knees slightly - What it does: Reduces the load on tight hip flexors and stiff shoulders. - How to do it: Instead of keeping the legs fully straight, maintain a small bend at the knees and press through the heels. Focus on lifting the hips and opening the chest. 2. Use yoga blocks under the hands - What it does: Elevates the wrists and reduces wrist extension strain, especially for people with limited mobility or wrist pain. - How to do it: Place yoga blocks (or low, stable books) under your palms to give your shoulders more space and reduce the pressure on the wrists. 3. Turn the fingers outward slightly - What it does: Opens up tight shoulders and reduces internal rotation. - How to do it: Instead of pointing the fingers directly toward the feet, turn them slightly outward (about 30–45 degrees). This gives the shoulders more room to move and helps you stay open. You're not reading this by accident. Start using Reverse Planks to take your quality of life to the next level.

Alex Bernier

71,160 просмотров • 1 год назад

Usually I don’t speak on political issues often however Charlie Kirk’s death (RIP) hits a little too close to home. Perhaps it is because anyone who has some resemblance of a following who is outspoken against any narrative online has probably received some sort of threat in their inbox. (I know I have) It is baffling to me that one could harbour such a large amount of hate inside of them to want to have another silenced for having differing opinions than their own. I think about all my outspoken friends who are in positions faced to the public and of course myself and what this potentially means for all of us. This of course, would never stop me from speaking out to what’s right, so perhaps that is also why I wanted to make a comment. To me it is disgusting behaviour to mock/be happy about the death of people you disagree with that have done nothing wrong. I think about all my friends, family who could be wrongfully persecuted based off the delusions of perceived “sides”. The amount of hate manufactured and projected onto you for just living your life and not complying to a certain ideal is insane. I don’t like fear mongering but I also think it’s important to stay vigilant to what’s going on around you. It is a very real reality that there are people out there that hate you just for simply being you and what you represent to them. We’ve seen evidence of this twice this week and I suspect more to come unfortunately. I am always hopeful so I will leave this message on a positive note, that just as much hate has also been met with just as much love. There are many amazing kind hearted people out there standing up for what’s right and building community, coming together. Even if they are moving in silence behind the scenes or in front stage, I see you and I honour your work.

Usually I don’t speak on political issues often however Charlie Kirk’s death (RIP) hits a little too close to home. Perhaps it is because anyone who has some resemblance of a following who is outspoken against any narrative online has probably received some sort of threat in their inbox. (I know I have) It is baffling to me that one could harbour such a large amount of hate inside of them to want to have another silenced for having differing opinions than their own. I think about all my outspoken friends who are in positions faced to the public and of course myself and what this potentially means for all of us. This of course, would never stop me from speaking out to what’s right, so perhaps that is also why I wanted to make a comment. To me it is disgusting behaviour to mock/be happy about the death of people you disagree with that have done nothing wrong. I think about all my friends, family who could be wrongfully persecuted based off the delusions of perceived “sides”. The amount of hate manufactured and projected onto you for just living your life and not complying to a certain ideal is insane. I don’t like fear mongering but I also think it’s important to stay vigilant to what’s going on around you. It is a very real reality that there are people out there that hate you just for simply being you and what you represent to them. We’ve seen evidence of this twice this week and I suspect more to come unfortunately. I am always hopeful so I will leave this message on a positive note, that just as much hate has also been met with just as much love. There are many amazing kind hearted people out there standing up for what’s right and building community, coming together. Even if they are moving in silence behind the scenes or in front stage, I see you and I honour your work.

Tiffany Huber

16,934 просмотров • 1 год назад

If diabetes is the joke, what is the punchline? Gracie was diagnosed with type 1 diabetes at the age of 1, not through eating too many sweets or chocolate but because her body decided to attack the cells of the pancreas. Unfortunately Easter is normally a prime time for jokes from all sorts of people linking indulgence and sweets with the condition. Jokes are often seen as harmless, however they perpetuate the stigma and misunderstanding of serious conditions, in this case diabetes. Diabetes in general is a condition where a person is unable to handle the breakdown products of carbohydrates (sugar) in a way a non-diabetic person would. This is important because the cells in our body rely on sugar to get energy, but this has to be done in a controlled way. People with diabetes have an issue with insulin specifically. There are many different types of diabetes including gestational diabetes, which is seen in pregnancy, and steroid induced diabetes, which is brought on by medications. The two most well-known types however are type 1 and type 2. What doesn’t cause diabetes is eating too much chocolate! It ranges from your genetics to viral loads and even your vitamin D levels! In 2012, diabetes in total was the direct cause of 1.5 million deaths globally. Often, it can be deadly before you’ve even released you are diabetic! What is more worrying when seeing public figures making jokes about diabetes is that there is increasing evidence of significant mental health concerns within children with type 1 diabetes with nearly 40% of type 1 diabetic children seeking assistance from mental health support teams. Gracie has completely owned her condition, playing sports and even going on TV. Diabetes hasn't stopped her doing anything she wants and won't stop her from eating chocolate eggs today! #foryou #fyp #chocolate #diabetes #type1diabetes #type2diabetes #Easter #easteregg #ysk #easteregg #t1d #type1warrior

If diabetes is the joke, what is the punchline? Gracie was diagnosed with type 1 diabetes at the age of 1, not through eating too many sweets or chocolate but because her body decided to attack the cells of the pancreas. Unfortunately Easter is normally a prime time for jokes from all sorts of people linking indulgence and sweets with the condition. Jokes are often seen as harmless, however they perpetuate the stigma and misunderstanding of serious conditions, in this case diabetes. Diabetes in general is a condition where a person is unable to handle the breakdown products of carbohydrates (sugar) in a way a non-diabetic person would. This is important because the cells in our body rely on sugar to get energy, but this has to be done in a controlled way. People with diabetes have an issue with insulin specifically. There are many different types of diabetes including gestational diabetes, which is seen in pregnancy, and steroid induced diabetes, which is brought on by medications. The two most well-known types however are type 1 and type 2. What doesn’t cause diabetes is eating too much chocolate! It ranges from your genetics to viral loads and even your vitamin D levels! In 2012, diabetes in total was the direct cause of 1.5 million deaths globally. Often, it can be deadly before you’ve even released you are diabetic! What is more worrying when seeing public figures making jokes about diabetes is that there is increasing evidence of significant mental health concerns within children with type 1 diabetes with nearly 40% of type 1 diabetic children seeking assistance from mental health support teams. Gracie has completely owned her condition, playing sports and even going on TV. Diabetes hasn't stopped her doing anything she wants and won't stop her from eating chocolate eggs today! #foryou #fyp #chocolate #diabetes #type1diabetes #type2diabetes #Easter #easteregg #ysk #easteregg #t1d #type1warrior

Dr Gareth Nye

10,588 просмотров • 1 год назад

#TheInvisibleDragon #เคียงมังกร #FirstKhaotung #เฟิร์สข้าวตัง Today’s training vs. Traditional Lion Dance 🦁🐲 Today’s intense Aerial Rope conditioning, deep flexibility work, and partner acrobalance training perfectly align with the physical and technical demands of traditional and high-pole lion dance in several key aspects: 1️⃣ Simulating "Pole Climbing" & "Mid-air Leaps" High-pole Jumps: Modern high-pole lion dance involves stakes ranging from 1.2 to 3 meters high. Performers must execute long-distance leaps across these dense poles. Aerial Suspension: In traditional "Cai Qing" (plucking the greens), performers often dangle from high structures using one hand or feet. The gripping and balancing techniques are identical to what they are practicing. 2️⃣ Extreme Upper-body & Core Explosive Strength Lion Head Control: The front performer requires tremendous grip and core stability to lift and manipulate the heavy lion head while suspended mid-air. Partner Stunts: Moving from a one-handed side extension balance to a standard high-pole double-lifting pose requires absolute elite-level acrobatic core control and strength from both partners! 3️⃣ Aerial Awareness & Coordination Lion dance requires a true unity to express emotions mid-air. Suspension and balance training help actors adapt to the sensation of losing ground support, allowing precise body control. 4️⃣ Extreme Flexibility & Injury Prevention To perform lifelike lion movements — such as deep crouches on top of high poles or extreme high-kicks — performers must have maximum flexibility. Executing a standard high-pole dual-lift strike while holding a high single-leg lift with arms spread wide perfectly demonstrates how intensive stretching expands their range of motion and protects their joints from high-impact landings. 💡 In modern theatrical productions, lion dance heavily merges with contemporary acrobatic arts. Therefore, integrating "Lion Dance + Aerial Stunts + Core Balance" is an incredibly smart, highly professional choice by the production team. These training sessions require overcoming pain, fatigue, sweat, and even minor injuries. I admire every effort you've made! I'm incredibly proud of you 🥹👍 Looking forward to The Invisible Dragon 🐉🔥 A tribute to the team 🙏 Thank you P'Ja Yossie for everything 🙏 Included below is a video of traditional lion dance training, showing how to jump from the ground to the plum blossom poles for a performance and then back to the ground ⬇️

#TheInvisibleDragon #เคียงมังกร #FirstKhaotung #เฟิร์สข้าวตัง Today’s training vs. Traditional Lion Dance 🦁🐲 Today’s intense Aerial Rope conditioning, deep flexibility work, and partner acrobalance training perfectly align with the physical and technical demands of traditional and high-pole lion dance in several key aspects: 1️⃣ Simulating "Pole Climbing" & "Mid-air Leaps" High-pole Jumps: Modern high-pole lion dance involves stakes ranging from 1.2 to 3 meters high. Performers must execute long-distance leaps across these dense poles. Aerial Suspension: In traditional "Cai Qing" (plucking the greens), performers often dangle from high structures using one hand or feet. The gripping and balancing techniques are identical to what they are practicing. 2️⃣ Extreme Upper-body & Core Explosive Strength Lion Head Control: The front performer requires tremendous grip and core stability to lift and manipulate the heavy lion head while suspended mid-air. Partner Stunts: Moving from a one-handed side extension balance to a standard high-pole double-lifting pose requires absolute elite-level acrobatic core control and strength from both partners! 3️⃣ Aerial Awareness & Coordination Lion dance requires a true unity to express emotions mid-air. Suspension and balance training help actors adapt to the sensation of losing ground support, allowing precise body control. 4️⃣ Extreme Flexibility & Injury Prevention To perform lifelike lion movements — such as deep crouches on top of high poles or extreme high-kicks — performers must have maximum flexibility. Executing a standard high-pole dual-lift strike while holding a high single-leg lift with arms spread wide perfectly demonstrates how intensive stretching expands their range of motion and protects their joints from high-impact landings. 💡 In modern theatrical productions, lion dance heavily merges with contemporary acrobatic arts. Therefore, integrating "Lion Dance + Aerial Stunts + Core Balance" is an incredibly smart, highly professional choice by the production team. These training sessions require overcoming pain, fatigue, sweat, and even minor injuries. I admire every effort you've made! I'm incredibly proud of you 🥹👍 Looking forward to The Invisible Dragon 🐉🔥 A tribute to the team 🙏 Thank you P'Ja Yossie for everything 🙏 Included below is a video of traditional lion dance training, showing how to jump from the ground to the plum blossom poles for a performance and then back to the ground ⬇️

Ling

31,186 просмотров • 1 месяц назад

To The People In The Back of the Room who haven't figured it out yet: 1. Massive spending in a political campaign, especially one being run by someone who is a DSA/Islamic weirdo freakazoid does not translate into votes. 2. You are watching money laundering schemes. 3. Talafreako is no threat to Paxton. Who keeps telling you that he is? 4. Who's spent your whole life selling an illusionary world to you where the contest of this or that election sits on the edge of a knife, just a couple more million donated dollars makes all the difference? [and as I type this, Karl Rove's fat fuck of a face is on my TV on Fox News] The polls aren't real. Most of these races aren't competitive. But a lot of MONEY LAUNDERING depends on fleecing people for as much as possible. So they will TELL YOU it is close and the DSA/Islamic freakazoids are winning popular support. GET OUT OF THE MATRIX. If you're going to watch Fox News, understand what it is you are watching.

To The People In The Back of the Room who haven't figured it out yet: 1. Massive spending in a political campaign, especially one being run by someone who is a DSA/Islamic weirdo freakazoid does not translate into votes. 2. You are watching money laundering schemes. 3. Talafreako is no threat to Paxton. Who keeps telling you that he is? 4. Who's spent your whole life selling an illusionary world to you where the contest of this or that election sits on the edge of a knife, just a couple more million donated dollars makes all the difference? [and as I type this, Karl Rove's fat fuck of a face is on my TV on Fox News] The polls aren't real. Most of these races aren't competitive. But a lot of MONEY LAUNDERING depends on fleecing people for as much as possible. So they will TELL YOU it is close and the DSA/Islamic freakazoids are winning popular support. GET OUT OF THE MATRIX. If you're going to watch Fox News, understand what it is you are watching.

Brian Cates - Political Columnist & Pundit

24,825 просмотров • 25 дней назад

Strength work for Leadville 100 💪 Over the years, I have felt judged by the research--my strength routines were limited to a few minutes at a time, while everyone was screaming at me from their Abstracts that I needed to do way more. I noticed two big problems whenever I committed to more resistance training: 1. I'd carry around soreness even after the initial adaptation window, likely corresponding to high CK levels and some background inflammation. Either way, it would reduce running economy on subsequent running training days, and every training day counts. Split squats are the ultimate offender--an exercise that I know I should be doing, but I can't without feeling like Forrest Gump after he was shot in the butt. 2. I just wouldn't do it. Oops. With lots of guessing and testing, I developed this routine, which I'd do after my easy run on Sunday (before a Monday rest day), and sometimes after my workout on Wednesday (if I felt like it): 1. Three Minute Mountain Legs, working up to 100 single-leg step-ups (I think step-ups in particular are a magic exercise for running uphill. But remember, magic is not equal to science): 2. Back squats, 2 sets of 10 (135 pounds for me, which I make look like 800 pounds in this video. The 17-year old me who played football would laugh so hard) 3. Back extensions, 2 sets of 30, engaging glutes and hamstrings 4. Single-leg calf raises, 1 set of 100 on each leg, with a 35 pound dumbbell 5. Every day, I do the 2-minute Core Snack routine 1-3 times. My core strength is one of my best attributes for ultras, and I can do the Core Snack with our toddler Leo. I also do daily band work before running (bandz a make me dance): That's it! I also foam roll and stretch daily (don't tell the researchers, but I am a tight boi and as soon as I stop stretching, I get hurt). The lesson is not to do this particular routine, but that strength training for runners can be based on individual needs. And I personally think that routines should be short and efficient for both performance (limiting breakdown) and adherence (limiting me from being a lazy little punk). Find what works for you, do it 1-2 times per week year round (on top of some daily supportive work), and don't feel the need to pursue progressive overload. It's not about getting stronger and stronger (unless you're into that sort of thing for its own sake, which I think will sacrifice some running growth). It's about supporting performance and health 🧡

Strength work for Leadville 100 💪 Over the years, I have felt judged by the research--my strength routines were limited to a few minutes at a time, while everyone was screaming at me from their Abstracts that I needed to do way more. I noticed two big problems whenever I committed to more resistance training: 1. I'd carry around soreness even after the initial adaptation window, likely corresponding to high CK levels and some background inflammation. Either way, it would reduce running economy on subsequent running training days, and every training day counts. Split squats are the ultimate offender--an exercise that I know I should be doing, but I can't without feeling like Forrest Gump after he was shot in the butt. 2. I just wouldn't do it. Oops. With lots of guessing and testing, I developed this routine, which I'd do after my easy run on Sunday (before a Monday rest day), and sometimes after my workout on Wednesday (if I felt like it): 1. Three Minute Mountain Legs, working up to 100 single-leg step-ups (I think step-ups in particular are a magic exercise for running uphill. But remember, magic is not equal to science): 2. Back squats, 2 sets of 10 (135 pounds for me, which I make look like 800 pounds in this video. The 17-year old me who played football would laugh so hard) 3. Back extensions, 2 sets of 30, engaging glutes and hamstrings 4. Single-leg calf raises, 1 set of 100 on each leg, with a 35 pound dumbbell 5. Every day, I do the 2-minute Core Snack routine 1-3 times. My core strength is one of my best attributes for ultras, and I can do the Core Snack with our toddler Leo. I also do daily band work before running (bandz a make me dance): That's it! I also foam roll and stretch daily (don't tell the researchers, but I am a tight boi and as soon as I stop stretching, I get hurt). The lesson is not to do this particular routine, but that strength training for runners can be based on individual needs. And I personally think that routines should be short and efficient for both performance (limiting breakdown) and adherence (limiting me from being a lazy little punk). Find what works for you, do it 1-2 times per week year round (on top of some daily supportive work), and don't feel the need to pursue progressive overload. It's not about getting stronger and stronger (unless you're into that sort of thing for its own sake, which I think will sacrifice some running growth). It's about supporting performance and health 🧡

David Roche

66,419 просмотров • 2 лет назад