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She executes voice commands with perfect precision! Whether it's 'lift left leg', 'straighten right leg', or even the challenging 'splits', she handles them all effortlessly. 👉 #SmartRobot #CoolTech #AIAssistant #FutureTech #Splits #TechGadgets #sexdoll

13,714 Aufrufe • vor 15 Tagen •via X (Twitter)

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Let’s talk side to side imbalances cause I know A LOT OF PEOPLE are (A) dealing with these and (B) confused about how to remedy them…. (This post will be LOWER BODY focused) For starters, if you’ve got a large side to side discrepancy…these are going to be the exercises you’ll want to use to help even that out: (In no particular order) - Smith Split Squats - Single Leg Press - Single Leg Extension - Single Leg Seated Ham Curls - Single Leg Prone Ham Curls - Single Leg 45° Extensions - B Stance Smith/Machine Glute Bridges - Single Leg Calf Press Here is the SIMPLE PROTOCOL you’ll using when performing these exercises to help even out your side to side imbalance: When performing a unilateral exercise… - Start with the weaker side - Take set to target RIR - Match reps on stronger side (even if you have more left to give) NO REST NEEDED between sides if a discrepancy is present FWIW…if you were performing a unilateral exercise and NO discrepancy were present, the play would be to take ample rest (2-3+ minutes) between sides — you are almost treating it as two separate sets in this instance ONE FINAL VERY IMPORTANT NOTE: Side to side imbalance are NOT abnormal They are NOT even PROBLEMATIC unless the gap is large enough If you have (let’s say) a 5% discrepancy from right to left (or vice versa), there really isn’t a need to bias heavily toward unilateral exercises If, however, that gap is closer to (let’s say) 10, 15, 20+%…you’d be wise to bias toward the unilateral exercises and protocol listed above until the gap shrinks to a more reasonable size (perhaps <10%)

Dean Turner

31,538 Aufrufe • vor 8 Monaten

People with weak cores struggle to stabilize their bodies when they walk. Every step you take sends a little punch up your leg into your hip and lower back. Planks with one or more support points removed to expose this weakness. Use these 12 exercises to strengthen your core: 1 - Bird-Dog (0:06) 3 x 10/side Beginners start with this exercise because removing two support points with your knees on the floor is easier. The goal is to straighten the opposing arm and leg. A client wobbled when she removed her two support points today, which humbled her. 2 - Front Plank with Leg Lift, Elbows (0:15) 3 x 10/side The second plank involves lifting one leg at a time. Being on your elbows is easier than your straightened arms, so I'll first have people familiarize themselves with this position. Lift your leg as high as you can without swinging too much. Hold at the top for a few seconds to increase the burn. 3 - Front Plank with Arm/Leg Lift, Elbows (0:20) 3 x 10 The third plank resembles the Bird Dog, except your knees are off the floor. Straighten the opposite arm and leg at the same time, and hold. You might struggle to reach a full lengthening, so do your best and practice. Removing one hand off the floor also strengthens your shoulder blade muscles. 4 - Front Rotation Plank, Elbows (0:28) 3 x 10/side The fourth plank engages different abdominal muscles with the rotation. Your arms should point toward the ceiling, something beginners might initially struggle with. 5 - Push-Up Plank (0:34) 3 x 10 The fifth plank is excellent for building upper body strength at home. You are bound to break a sweat and work your chest and triceps. I've had many clients struggle to do more than one rep. 6 - Spider Plank, Elbows (1:01) 3 x 10/side The sixth plank improves your hip mobility as well. You want to open the leg and bring your knee to hip level while keeping in the air. 7 - Lateral Raise Plank (1:09) 3 x 10-20/side The seventh plank is done in a push-up position with your arms straight. There is now more weight on your arms, making it harder to stabilize when you remove a support point. My client tried this variation and had to regress to the Bird Dog because she couldn't support herself. Work your way up to 20 reps/side for extra posture gains. 8 - Toe Taps, Straight Arms (1:22) 3 x 10/side The eight plank has you lifting one leg toward one side and touching the floor with your toes. The contact is brief - You're tapping, not resting. 9 - Mountain Climbers with Twist (1:29) 3 x 10/side The ninth plank is a twist on the classic mountain climbers exercise. You lift one leg and bring it toward the opposite elbow, then repeat on the other side. Increase the speed to add a cardio component, but ensure you can first go through the full range of motion. 10 - Arm/Leg Lift Plank, Straight Arms (1:42) 3 x 10 The tenth plank is the final evolution of the Bird Dog in this series. Straighten your opposite arm and leg, and hold for a few seconds to increase the burn. You can also hold the lengthened position for an extended period, like 30 to 60 seconds. 11 - Plank Jacks (1:54) 3 x 30-60s The eleventh plank is a variation of the classic Jumping Jack. This dynamic exercise adds a cardio component to your core workout. Shuffle both feet toward the side, then jump back to the starting position, Ensure you keep your hips aligned with your head and shoulders. You want to avoid your lower back crashing below them and potentially hurting yourself. 12 - Knee to Elbow Plank, Straight Arms (2:01) 3 x 10/side This series's twelfth and final plank requires the most stability and mobility. Most people are unable to reach their knee to the elbow. Enjoy practicing this one; you will feel stronger after three full sets. // Planks with one or more support points removed are excellent for building a more stable posture when you move. They can be done anywhere with enough space. Progress through the twelve variations in this series and watch how your core strength improves. Enjoy!

Alex Bernier

351,097 Aufrufe • vor 2 Jahren

CERAVE SPECIAL DATE WITH EMIBONNIE #CeraVeSunClubxEmiBonnie MC: Tell us about a favorite moment you have with each other. 🧡: A favorite moment... hmm... for me, it's how Bonnie loves to take care of people. Like, always making sure I eat. She constantly worries that I haven't eaten yet. 💜: Yeah, P'Mi always... 🧡: She likes to look after me, likes to take care of me, stuff like that. She is a take-care type of person. 💜: Yeah. I haven't even fed her today yet. 🧡: True, we've had absolutely no time today. 💜: I'm like, "P'Mi, come eat already", and she goes, "Hold on, hold on!" So she ended up not eating at all. 🧡: Yeah. MC: Right, Bonnie is definitely the caring type. She even caught a cold just to prove her true love. 🧡: Are you recovered yet? 💜: Not quite, just a little bit left. It's still stuck in my nose. 🧡: Bonnie's voice sounds so R&B right now. 💜: Yeah, it's a bit stuffy, kinda R&B style. MC: Aw, that's so cute. You guys support and take care of each other. So, Bonnie, what does Emi do for you? 💜: P'Mi loves to randomly come up and act all cuddly like a seal. 🧡: But I don't actually take care of you at all? 555555 💜: But you act cute! Just you being cuddly is cute enough. Like, out of nowhere she'll just come hug me before bed, or randomly walks over to lie down and hug me, or walks over to act all cuddly like a little seal with me. MC: Like, when she's sick, she'll just come snuggle? 💜: Yeah. She was like "Catch a cold with me so we can be sick together." MC: You could say you're recharging each other, right? 🧡: Yeah, you could call it that.

Lovely

93,496 Aufrufe • vor 3 Monaten