#Difference Between Core Training And Abs Training

[slvttyplum]

my glorious queen plum..WILL YOU PLEASE PLEASE PLEASE WRITE A SMUT WITH MMA TOJI🙏🏾🙏🏾🙏🏾idc how long it is but please plum i beg..i’ve read like four mma toji smuts(that aren’t nearly as good as the stuff you write) and i need more

toji was great at what he did, and that made him even more sexy than he already was. when he wasn't feeding into what you wanted to do, he was in the garage training. standing in the doorway with his shirt on, your eyes trailing over every ab and drip of sweat that dripped off his toned body as he trained, the hitting bag flinging back every time.

his eyes not breaking away from the bag until you move in closer, one more swing before he stops.

"wanna help me or what?" his snarky remark, making you smile. his eyes trailing over your body as he bites the strap that kept his gloves on, quickly sliding them off. as he slowly eats you up in his mind, he realizes that he's been so busy preparing for the final that he hasn't had your pussy in his mouth or his dick inside of you, and that didn't sit right with him, especially with the way you were looking.

what better way to get prepared than to eat you up and drain his balls?

"hey," he says, throwing his gloves on the ground as he trails your body once more before looking you in the eye, his dick already going up when he thinks about what he was going to do to you.

"hm?" smiling at you before grabbing your arm and dragging you upstairs. this just couldn't be a quickie; he had to savor your taste, take all of you in, and make sure you were going to finish on his dick back to back.

he didn't know the next time he was going to be able to eat you up the way he wanted.

once you were in bed with your legs spread and him in between, he forgot what he was going to ask. you, his mouth watering, looking at the beautiful view, wasting no time to lick a wet strip up your slit, your body twitching when you felt it.

this wasn't the first time, and it definitely won't be the last time he does this.

toji's anxiety would go up when finals were near: training more, becoming more quiet, going to sleep early, making a strict schedule to stick to, and doing the thing he hated the most: not having sex with you. it made him sloppy when he did. well, that's what he thought.

yet he found himself with his tongue sliding all over your wet core, collecting your juices while adding his own, his saliva mixing in with your fluids as they slowly slipped down his throat. slowly sliding his middle finger in your pussy, dripping all over his finger and gripping over him.

he knew that once he took on this role as a fighter, he had to change some things around, but not being able to put his lips on you when he wanted or fucking you in the middle of the night whenever he got urges was something he just couldn't give up. he had a high labido, and that couldn't be helped, so he gave himself a pass, and that was always conventionally a week before his fight and the night before.

telling himself it was okay to fuck you four times before the fight because it canceled out and you were his god luck charm, which obviously worked because he was 32-0.

all of it was worth it when he had your taste in his mouth and his dick wet and covered with all of you as you moaned and whimpered as he thrust into you. it felt so different yet so fucking good whenever he was on top of you and his hands ran over your body. from his bulking and working out, he got bigger and bigger each time yall fucked; you couldn’t get enough.

making sure to dump his cum into you until he physically couldn't anymore, a smirk on his face as he does it, watching you take every drop, not caring if it was in your mouth, stomach, ass, or pussy.

by the time the fight came up, the both of you were covered in hickies every time, and toji was not bothering to cover them up, making you smile from the seats as you watched him fight, thinking about the reward you were going to give him when the both of you got home.

[cantwritethetword]

(2024) TickleTober Day 9: Shock - I'm Helping

Fic Descript - Miles tries to use his electricity to help Pav's sore muscles, but when Pav starts giggling after each controlled shock, Miles puts his powers to a much more entertaining use.

~A/N  - SDJKHAKSFJH SORRY I KINDA DROPPED THE BALL FOR A WEEK A FEW DAYS

I'M TRYING TO CATCH UP BUT IN THE MEANTIME HAVE THIS LITTLE ATSV FIC AS A SNACK

<3 much love

- Enoy! ~

Tag List: @fullsongphilosopher | @inneedofsupervision

Masterpost Link 

TickleTober Masterpost

Miles might as well open up his own physiotherapy clinic at this point.

After a (completely accidental) discovery that his mildest shocks could be used like a weird TENS unit [that's Transcutaneous Electrical Nerve Stimulation if you were curious], a mighty hoard of spider-people swarmed him after every training session, anomaly mission, or particularly awkward sleep to fix their aching muscles.

Pavitr was the most recent to join the patient base.

"I've heard great things Miles, hope you won't disappoint." Pav groaned as he lay on the coach, arms flopped over his face. "I don't what I did yesterday but my abs feel AWFUL."

"Too much flexing in the mirror?" Miles jabbed with a smirk before resting his fingers on Pavitr's stomach.

He elected to ignore the subtle jump his friend made when his fingers made contact, putting it down to nerves. Understandable, it wasn't every day you asked your best friend to use his knockout-level shocking ability to ease some muscle cramps.

But once the current started bubbling into Pavitr's core, something else started bubbling out of it.

"You ok?" Miles raised an eyebrow, attention still focused on controlling how much shock he was administering.

Pav gave a groan in response, which only worried Miles further. Maybe he had started too strong? Pav was one of the smaller spider-people, he should probably ease up.

As Miles reduced his shock level though, Pavitr seemed to struggle even more to contain himself. His arms had moved from comfortably propping his head up to covering his face - with one hand gripping the couch cushions like his life depended on it.

Miles was completely perplexed. "Pav? What's going on?" He asked, shifting his hands higher on the kid's torso as a last ditch attempt to see if a different muscle might be easier for Pav to work with.

Apparently that did it, though.

Pavitr gave a noise somewhere between a screech and TV static, before locking his hands around Miles' wrists and bursting into giggles.

"Okokokokahahay Mihihiles wahahait!" Pav begged, curling in on himself with his hair falling over his face.

Miles grinned, completely abandoning his idea from 30 seconds ago to give up and let Pav leave. "Ohhh...."

"Shuhuhut uhuhup!" Pav cackled. "I cahan't help ihihit!"

"This whole time, you were just too ticklish to handle it?" Miles laughed, moving his hands lower again onto Pavitr's abs.

"I am not!" Pav shrieked at the movement, before straightening himself up to prove his point.

"You sure?"

In a stroke of evil genius, Miles switched tactics. He gripped around Pav's hips and sent pulsing shocks at random intervals through the bone.

The poor spiderman didn't stand a chance. Pav launched himself as far into the couch cushions as possible (so about 10cm from his initial position) with a squeal, hips bucking with every shock.

"NONONO Miles please I cAHAHAN'T HAHAndle ihit wAHAIT!" Pavitr gasped, his face redder than his suit.

"But Pav..." Miles said, mock-sympathy tainting his innocent face. "I'm helping."

[not-goldy]

can I ask you a question, now this is 4th time this week I'm seeing someone on ig claiming it was Tae who made BTS famous. But is it really? From what I'm seeing it's their songs and contents different from other kpop groups, amazing rapline which most kpop groups lack, JK being a terrific vocalist, JM being the best performer and being naked IT BOY, Joon speaking English to navigate through western interviews made them famous. So I don't see where Tae comes in this equation 🤔 If I have to choose 3 main members bts can't do without it will be Jimin, JK and Joon. Because imagine a concert one of them is not performing.. it will be disaster compared to Yoongi or Tae or Jin not performing.

This is both heartbreaking and intellectually stimulating. Let's get into it🤣

Performance wise, i don't think you can do without Hobi, JM, JK and Tae in my humble opinion. Especially in that particular order😩

To that end I'll distinguish between dancers and dance influencers. Hobi JM JK Tae are dancers but Hobi JM are the dance influencers. Their unique dance background influences and inspires the performances bts put out.

We can't compare mere dancers with dance artists I'm sorry. Tae Kook are great dancers but Hopemin are the dance artists of the group and without their input and vision and artistry BTS would be STB.

Vocal wise, you can't do without Jin, Hobi, Jimin and Tae💀💀💀💀💀💀💀💀💀💀💀💀💀💀💀💀💀(in no particular order. I'll expatiate further on this hold on)

Visual wise, you can't do without all of them these days🥴

I mean exhibit A

Its embarrassing to say but- daddy pappito🥵🥵🥵🥵

Makes me want to crawl under his desk obediently🥴

But back in the day??????? Back in the day visuals was jx Jin, JM and may be Tae I'm sorry. Jm was half way in between boy, non-binary, and stud- thank God for their glow ups🤣🤣🤣🤣

I say JM was a visual because he looked more cut chiseled and met the ideal male body beauty standards which is why hybe constantly over sexualized him.

I recall Joon saying they all worked out thinking they were going to flaunt their bodies only to be told by the company JM was the only one who was going to display his body- even though he didn't want to and felt some way about it. Jin had the face, and broad shoulders, JM had the abs🥴

These days they are all visuals in their own right.

Jk is the vocal lead yes and carry most of their songs true.. but sometimes I feel Jin Hobi and Tae could easily replace him on most songs and they would be just fine😩😩😩😩😩😩😩

This is not to belittle his efforts contribution and talents at all. It's just sometimes I feel they share certain lines to certain members just so no one is left out but honestly sometimes they are just vocally redundant 🥴

Especially considering the genre of music they choose to make which really doesn't require diverse vocal ranges.

Tae does so well with low notes, Jimin and Jin do so well with higher notes. Jk cannot replace Tae or Jimin- he can do what they do, but sometimes even he complains he struggles with certain notes because if Jimin and Jin.

Tae has equally ever complained its hard to harmonize with Jm's high note.

I'm not playing favorites when I say, JM has one of the most unique voices in BTS. He and Tae to me have very different very unique vocal ranges so really they are core pillars of the group too. By that I mean we can't do without them. If this was a game, I wouldn't eliminate either one of them.

But of course, back in the day none of these members had developed their voices and talents. Jimin was but a rapper and hadn't spent much time training his voice to sing.

So within the context of their early days, JK was the vocal king of BTS which earned him lead.

Then there's Hobi and all rounder. Super underrated that one. He can sing sing, rap and dance and these days he's a visual- stage presence is impeccable, he's unproblematic, kind, generous- BTS 2.0 is going to be chaotic cos some of us are getting bias wrecked already🤣

Jk is an all rounder much like Hobi. Which means you either save him and eliminate all the others off the board or you can eliminate him and the others much like pawns will fit right into his shoes- and depending on their individual limits they can either become bishops but never Queens 🥴

Most times I feel wow, Hobi could easily double as a vocalist because he sings well, and he has a beautiful singing voice too.

So I place him on the same scale as JK😩

If I had to rank characters on the board, Hobi would be my Queen for Sure- chess reference if you play chess.

When I hear BTS, really I can't think of them as anything but 7 member group.

They will struggle without Suga's musical genius, without Hobi's dance mentorship, without Namjoon's leadership. So to me these three, Suga, Hobi, RM are quite fundamental to the day to day functioning of the group. Let's call them the core pillars of BTS.

These three alone however may not necessarily make for a global boyband on their own

For Tae, he was the fan recruit executive who could easily turn fans. He was likeable relatable, funny and a joy to watch- personally I'm trauma bonded to him especially after his Naana passed and the while hybe hiding him before debut bit🤧

As he matured he mastered the art of pleasing fans also. He knew very much what the audience wanted and he gave it to them- he's still good at giving it to them- my Fan service King🤭 Remember he kissed Jin and said he knew fans would love that? He knows us, he understands us, he's one of us 🥴

He was very popular among fans, even to this day on IG he has the biggest following out of all the boys and BTS back then was of the view putting him on thumbnails would yield high clicks. Joon ever said that to JK if I recall- unless the translations were off then🥴

BTS have a view it's Army that has made them, they rarely talk about their hard work and talents and how that is what has opened so many doors for them.

So when Joon talks about JM and Tae he's talking about in different senses I feel. For him, his talent and efforts inspired BTS to broaden their scope, take on certain songs and performances that shaped and defined them and got them their breakthrough.

Tae also helped build their fanbase and attract rabid loyal fans.

I feel that this discussion ought to be viewed in context- in the context of 7 boys from different backgrounds with varying strengths and weaknesses being held to different beauty standards.

I mean imagine hybe signing Jin on because he's beautiful- remember Joon told Jin he wanted to hear he's handsome from him because he is the most handsome out of the group?

Jin is the ideal Kdrama lead Character in kpop frfr however that's not what attracts people to him🥴

These boys, young insecure being told daily this person or that person ought to be center cos they look better than yall or they dance better than yall- you should understand how that shapes their understanding of what made them successful. But truth is they all had a part to play in their journey to success and none of them was dispensable.

For JM he's there because he's a unique dancer, yet vocally they didn't know where to place him. He wasn't even signed on to sing from the beginning but imagine if he hadn't decided to switch and just remained a rapper- hybe would have had to toss him out at some point for sheer lack of passion for rap🥴

If suga had stayed in his comfort zone and not danced......... that that I like that 😭😭😭😭

They've pushed their own limits, refined themselves, found their places in the group and I think they each bring so much to the table severally and jointly that it's impossible to attribute the success of the group to just one individual.

That said, I think for some members, their role in the group should never be understated. The dance directors Hobi, Jimin, the song producers (Suga, RM), and the social engineers (Tae, JM) whose love, kindness, patience, understanding and humanity kept them together for so many years as a group. Left to the ghetto ninjas like Jin and JK they wouldn't talk to eachother let alone vibe cos who has time to nurture relationships when they could be playing video games all day of their lives🥴

[rock2255]

What is rib flare and how to tell if you have it.

Common causes of rib flare and tips for maintaining rib flare

Most people mistakenly assume that the rib cage is a large, stiff, bony structure that has very little to do with movement and mobility. And while these characteristics allow the rib cage to protect your heart and lungs, you’d be surprised to learn that it can develop problems of its own. Rib flare refers to an abnormal rib cage positioning that has a domino effect on movement, mobility, and posture. 

Although some rib cage problems occur from trauma — like a car accident or fall — rib flare usually develops over time. Understanding what rib flare is and how you can address it can go a long way toward improved breathing patterns, core strength, and standing posture. Rib flare can even play a role in neck, hip, and back pain!

WHAT IS RIB FLARE

Have you ever noticed your rib cage poking out during an overhead exercise? It may have occurred when you increased weight or learned a new exercise. Perhaps, you felt your ribs lifting from the exercise mat during a core workout.  

This is known as rib flare, and it’s usually a sign of core weakness, instability, or both. 

HOW TO TELL IF YOU HAVE RIB FLARE

f you’re dealing with abnormal rib positioning, then you may be able to see your ribs sticking out, especially when you reach your arms overhead. You’ll be able to see it clearly when you’re lying down, too. From the side, you’ll notice a significant space between the floor and your lower back. 

NOTE: Fortunately rib flare is easy to identify

OTHER CHALLENGES ASSOCIATE WITH RIB FLARE

Aside from noticeable differences in the mirror, rib flare can cause inflammation and, in time, pain. But there are much more pertinent consequences at hand.The biggest one is a change in breathing efficiency. When you have flared ribs, your abdominal muscles struggle to activate, and there’s minimal motivation for your diaphragm (the “breathing muscle”) to work properly. As a result, you end up inhaling more air than you’re able to exhale.

ith rib flare related to pregnancy, your lumbar spine is usually the area that is affected. The bad news is, because of the length of a pregnancy, flared ribs typically hang around for a little while longer postpartum, too.

HOW TO FIX RIB FLARE

Strong core is the key to maintaining good rib health and treating rib flare. And we’re not talking about your “abs” — we’re talking about your inner core. Unfortunately, adding an ab circuit or challenging yourself to do 50 crunches every day isn’t going to fix the issue at hand.

Learning how to properly engage your core is the first step for strengthening. Without this, you’ll train the wrong muscles and see limited progress. The most common cue for activating your core is “pull your belly button into your spine.” 

There are a handful of exercises that you can do once you’ve mastered the practice of engaging your inner core muscles. You can try any of the following:

Dead Bugs

Wall Angels

Kneeling Pullovers

90/90 Bridge

NOTE: Hopefully, the biggest takeaway is to not leave rib flare untreated. Find your way to your physical therapist if you have further questions or want to dig deeper into treatment for rib flare.

[downwithpeople]

a crucial part of doing any kind of heavy lift is bracing your core. if you have twice your bodyweight on your shoulders you are going to need to keep your body stiff to stop it from crumpling like a paper cup. learning to breathe into your gut and contract your abs and obliques in such a way that it becomes armour is a skill in and of itself and a lot of people get injured because they don't know how to do it. not just lifters either

a lifting belt gives a proprioceptive cue to brace your core by giving you something to brace AGAINST. most people can lift more weight and lift it faster when they're wearing a belt. pretty much every weightlifting sport allows belt usage and there is nearly 100kg difference between the heaviest belted and beltless deadlifts.

that said, belts can also be a crutch, just like other forms of equipment. you can see lots of people on social media who act like they can't lift without a belt or that a belt will somehow fix their terrible technique. the worst thing I've ever seen is a guy muscle a failed squat up with the barbell literally on his fucking neck while his idiot buddy is filming and saying 'yeah you need a belt'.

i think i'm gonna train beltless for a while since i want to spend a few months really working on my technique. if i do that i think i should be able to really push my numbers up.

[mayday396]

That is actually true, there is a difference between having Ripped and Workable Abs.

Ripped Abs is for the ✨ Aesthetic ✨ it's not actually very Healthy because you're starving yourself, Bodybuilding isn't really healthy actually and anyone that says otherwise is uh not great.

Workable Abs happens when you train your Core into workouts that will help you in physical labour or Combat.

Laios lift heavy shit, carries a weaponized weight(Sword), has Plate and Chainmail Armor all around and constantly fed by Senshi

Laios is a Powerlifter

Look like yea laios has abs dude is strong and all but he will never have defined abs simply because dude will never get dehydrated so if you ever draw laios with six pack imagine senshi looking sadly at him shaking head with disappointment

[pilatespower]

Pliates Exercise for Healthy Life

The benefits of Reformer Pilates vary from firming, higher posture and harm rehabilitation.  Energy, its specialism is 'transformer Pilates classes' balance pilates is residence to probably the most extensive of reformer pilates choices, with seven different types of lessons. Choose between reformer fundamentals, reformer, reformer barre, reformer bounce, reformer stretch, get together reformer and reformer. Pilates can strengthen those underdeveloped muscular tissues, and allow you to eliminate bad posture. "Pilates is complete co-ordination of physique, thoughts and spirit and is an extremely powerful device to make use of and have for optimum health - pilates doncaster east.

This transfer and plenty of others particularly target the abs and require you to maintain proper alignments. This challenges your stability and balance so your core is all fired up. If you are established in weight training already, Pilates will allow you to in your energy building or hypertrophy training as a outcome of you will be able to connect with the muscle tissue that you’re training in a deeper method. The higher mind-body connection that you have, the extra you shall be able to strengthen the muscle tissue you are attempting to target - pilates doncaster.

For example, that outdated sit-up is changed by the Pilates Hundred train. This includes mendacity on a mat and lifting your head and shoulders up, bending your knees to your chest earlier than extending them up in a diagonal. Then you maintain your arms along your sides, palms down and pump your arms whereas breathing one hundred occasions. Pilates isn’t going to bulk you up, nevertheless it will provide you with energy in the areas that it issues, like round your core and in your again.

We believe that every physique is different, so treating them with custom-made classes helps our shoppers have higher control of their physique and targets specific areas that need attention. Stars like Bella Hadid and Kendall Jenner have been raving about the benefits of Pilates lately, so we thought it was time to deliver you up to speed. It boosts your cardiovascular health which lets you have greater endurance all through the day. It can also assist enhance your sleep patterns meaning you usually have a tendency to have better high quality sleep and having better quality sleep means you are more probably to feel more mentally alert, energised, and extra productive. For more information, please visit our site https://pilatespower.com.au/

[fitnessmentor]

Flat Stomach in Under 30 Days: Proven Tips and Workouts

Achieve a Toned Midsection in Under a Month

Discover the secrets to sculpting a flat stomach in less than 30 days with these invaluable tips from Jeff, the expert behind Athlean X.

How to Achieve a Flat Stomach in Less Than 30 Days

Are you longing for a flat stomach but unsure where to start your journey? Look no further. This comprehensive workout regimen, spanning just 22 days, is meticulously designed to target deep abdominal muscles and foster a stronger core. Whether you aim to shed excess fat or already boast a lean physique, this program will propel you toward a flatter, more defined midsection.

Why 22 Days Matter

The research underscores the significance of consistency in habit formation, pinpointing the 22-day mark as pivotal. By committing to this home-based abdominal workout for a mere three weeks, you're priming your body for change and instilling lifelong fitness habits that can endure beyond the program's duration.

A Plan for Everyone

Even if you currently carry a higher body fat percentage, investing your time in this regimen holds immense value. While achieving a chiseled six-pack within the 22-day timeframe may be ambitious, the habits cultivated during this period can be transformative. Remember, it's the sustainable lifestyle changes that truly make a difference.

Nutrition: A Cornerstone of Success

While dedicating yourself to this workout plan, pay attention to the crucial role of nutrition. As the saying goes, you can't out-train a poor diet. To reveal your abs and attain a flat stomach, prioritizing healthy eating habits is paramount. Strike a balance between nutritious choices and occasional indulgences to optimize your results.

Discover the Power of Core Activation

The beauty of this program lies in its focus on activating the often-neglected muscles of the transverse abdominis and pelvic floor. Strengthening these core muscles tightens your waistline and enhances overall stability, even at rest.

A Step-by-Step Guide to Success

Divided into three phases spanning seven days each, this 22-day plan gradually builds core strength and control. Let's explore each phase in detail:

Phase 1: Foundational Static Holds (Days 1-7)

During the initial week, emphasis is placed on mastering static holds to engage and activate deep core muscles effectively. Perform the following exercises mindfully, focusing on precise muscle activation:

Static Supine TA Hold

Static Hollow TA Hold

Static V-Sit TA Hold

Static Plank TA Hold

Static Elevated Plank TA Hold

Static Kneeling TA Hold

Static Standing TA Hold

Phase 2: Dynamic Movement (Days 8-14)

In the second week, dynamic movements are introduced to further enhance core strength and stability. These exercises add a new dimension of challenge to your core muscles:

Supine Flutters

Hollow Rocks

V-Sit Drifts

Plank Step Outs

Knee Drives

Kneeling Walkouts

Standing Walkouts

Phase 3: Refinement (Days 15-22)

As you enter the final stretch of the program, the focus shifts to refining your technique and maximizing core engagement. Decrease the number of static holds while increasing the intensity and duration of dynamic movements:

Static exercises: 10 reps x 20 seconds

Dynamic exercises: 5 reps x 20 seconds

Commit to this structured plan; in less than a month, you'll be well on your way to achieving the flat stomach you've always desired.

[ladysqueakinpip]

hi op I hope you don't mind if I hijack your post and add More Thoughts to elaborate (human biologist here, studied cellular anatomy & physiology for years, AND an athlete who loves talking about exercise). please let me infodump at you 👉👈

everything you said is absolutely correct!!

we have 2 main types of muscle fibers (with some in-between types that show characteristics of both): slow-twitch (or slow oxidative) and fast-twitch (or fast-glycolytic)

the main difference between the two is the amount of mitochondria and blood supply. slow-twitch fibers have a lot of mitochondria and blood vessels. the mitochondria keep up with ATP production necessary for endurance activities. the blood vessels supply a steady source of oxygen (hence the name slow-oxidative) for aerobic respiration, the type of cellular respiration that creates the most amount of ATP and fuels endurance exercise. fast-twitch fibers are larger and rely on anaerobic respiration for fuel.

a few other things were revealed to us regarding their physical strengths/weaknesses i want to point out.

mikey: i headcanon mikey has an even mix of slow/fast-twitch muscle fibers (or the combination type which has traits of both) due to this exchange in the episode you got served:

mikey is high energy and a cardio machine. we see him easily take leo on this race to run of the mill! the fact that leo already looks fatigued implies they've been at it for a while, but mikey's not letting up anytime soon.

donnie: thank you SO MUCH for pointing out that donnie is slightly bigger/more defined than leo. the difference is subtle, but it's there. if I have to hear one more person say donnie is physically the weakest turtle because of this scene 👇 I'm going to lose my mind.

im not even sure why they included this bit other than for hahas. maybe those 2 yokai just have. an incredibly high mass/density that putting their arms on the table is enough to hold it down. its the only explanation that makes sense.

donnie fights with a bo staff, a weapon made for reach, great for keeping your opponent just out of range to lay a hand on you. in this iteration, it's not just a wooden stick, it's a metal rod equipped with other built-in techie features. it cannot be light. i'm sure donnie has engineered it to make it as easy as possible to handle, but i'm assuming the thing is 10lbs minimum.

have you ever tried to hold a out 10lb weight as far from your body as possible? not easy. it requires a lot of core and upper body strength. in addition, donnie does all the running and fighting that his brothers do, with the added weight of his battle shell. again, we don't know how heavy it is, but considering it has a built-in jet pack, i think it's safe to say it's probably a bonus 30-50lbs. he's essentially fighting with a 50lb backpack. again, not easy. to do all this efficiently, donnie's upper body strength is out of the park. arms, back, shoulders, chest, abs, this boy is BUILT. am i saying that donnie has an 8-pack underneath that plastron? that donnie is shredded? yes, yes i am.

second to raph, it makes sense that donnie would be one of the strongest brothers. he has a lot of fast-twitch fibers to keep up with the weight work. even before seeing the movie, i headcanoned endurance-cardio was not his strong suit. he confirmed it himself in the movie. 👇👇

other points/headcanons based on my own exercise experience:

raph is pretty straightforward. easily the strongest. i hc weightlifting is his favorite physical activity, and he loves to be competitive about it.

donnie likes to think he is the most disciplined of his brothers. it's actually raph (weightlifting takes a surprising amount of focus/concentration).

leo's dual swords would require upper body training similar to donnie. a quick google search told me katanas weigh about 2-3lbs each. definitely not as much as donnie's tech bo would weigh, but holding the swords out, swinging, and slicing would still need a good amount of upper body & core strength

because of leo's body type, endurance, and fighting style, i hc he is the most well-rounded/jack-of-all-trades fighter on the team. this combined with his competitive nature would also explain why he managed to win the lair games 5 years in a row.

leo's training routine consists of a mix of cardio (running, jump rope, treadmill) with body-weight or light-weight resistance training.

donnie's training routine consists of mid-to-heavy-weight resistance training mixed with low intensity cardio or yoga for balance, focus, and meditation

mikey's training routine consists mostly of high intensity cardio, especially plyometrics (jumping) and jump rope. if he does weight training, it's usually with his own body weight (pull ups, pushups, handstands, etc.) for the purpose of being able to lift himself up for flips, spins, and kicks. he doesn't plan to have to lift more than his own body weight.

i'm coming at all of this from the perspective of a gym rat, not from the perspective of someone who has taken martial arts! if anyone who has experience with hand-to-hand combat has other thoughts to add, please do. ❤️

One day I'm gonna kiss the character designers for rise of the tmnt.

Yeah shape theory and all that, it's super neat but IT GOES SO MUCH DEEPER.

Since the beginning of tmnt, the turtles have always been hard to distinguish from each other. Especially in the 1987 show, but all the way up to 2007 movie, the one thing the turtles have really had to distinguish themselves is their color of their masks, their weapons, and usually some minor design changes like the letter on their belts, height, and skin tone. But even those have been subtle.

The 2012 series is really the first tmnt iteration to change up the turtles in a significant way. Not only is their skin different shades of green, but their heights are a more significant difference. Donnie towers of the other turtles, and Mikey's height really solidifies him as the youngest brother.

That isn't where the differences end, though. Raph has a crack in his plastron, Mikey has freckles, and Donnie is much lankier and skinny than the others. The main problem with this though, is that they are still fairly subtle. From behind and without their masks on, it's impossible to tell whether its Mikey, Leo, or Raph on screen. Not to mention, Leo is sort of treated as a 'base', and the other three turtles are just alterations made to his design.

Rise, on the other hand, said "hold my beer."

Not only do rise turtles have the different heights, skin tones, and masks, they have different body types.

And not only are these differing body types useful in telling the turtles apart, they have genuine meanings. So I'm gonna infect your brains with my brainrot.

Starting with Mikey.

Mikey has always been the silliest of the group, the party dude, if you will. Rise uses shape theory to give this playful, young vibe to him. Not only are his markings circles, but so is his head and shell. His design is very rounded overall.

The other thing about rise, is that all their fighting types are different. Their weapons influence these styles along with their personality. Mikey's style of fighting is very acrobatic, very showy. He is very in touch with his sense of balance and the space around him.

It can't be a coincidence that Mikey's body type is also very similar to an acrobat or gymnastic athlete. His muscles are small but compact, and rounded like the rest of him. His limbs are small, but clearly strong and well maintained. Acrobats often have these types of hidden muscles, where they almost disappear when not in use because of the function of them. They aren't using the muscles for heavy lifting or grueling tasks. Acrobats use their muscles for balance and manipulating their own body.

Next is Leo. Unlike 2012 where Leo is used as a baseline for the other character designs, he most definitely has his own unique look. Overall, he's very sharp. His crescent moon markings on his face and limbs, his swords, and his overall stylized body shape leans into this pointed, sharp look.

Leo attacks quick in the series. He is often one of the first to strike, and thinks well ahead in battle to preserve his energy. His battle moves tend to also continue throughout the fight with a large blow in the beginning and end, with smaller strikes in between.

Leo is also the leanest of the turtles, with a small waist and the lithest of the turtles' limbs. All of this points his character design towards a long distance runner. They often start and end races with bursts of energy, and then pace themselves throughout the rest of the race. They have to think and consider their speed. Long distance runners also have very lean muscles. It has to do with the actual proteins in the muscle that make them thinner but perfect for pacing and persevering throughout long lengths of time.

Similar to Leo is Donnie. The disaster twins, as the fandom has named them for being the same age, are the most physically similar. They are nearly the same height and, when Donnie had his battle shell on, their shells are very similar in shape. However, they are still very different. Donnie has a rectangular build with his purple pixel-like markings and big ass forehead. Him and Raph also are the only turtles in rise with full head coverings, and they are also both square shaped.

Donnie tends to put all of his energy into one, well timed blow. Usually using his tech to discombobulate the enemy and then backing off quickly. (The only time this doesn't hold true is when he's fighting with April, where it's only the two of them. However, he still does tend to attack and then back away.) His muscles are the second most defined of the turtles, being thick and bigger than both Leo and Mikey.

For this reason, Donnie I believe is built off of a sprinter. A short distance runner. The perfect match to Leo (the twins ever bro)

Sprinters have to save up all of their energy in order to use it all in one short length of time, often just a few seconds. Exactly how Donnie attacks. Sprinters also have much larger, more defined muscles than long distance runners. I think it has something to do with storing energy and oxygen to be used all at once.

Finally, there's Raph. Raph is big and bulky in the show, with the biggest muscles and is *physically the strongest. He lifts giant boulders and can carry all three of his brothers, April, and Splinter with ease. His shape is a square, with his head and chest being large and boxy. His fighting style is the least ninja-y out of the four, being more related to actually just throwing hands with someone. He fights physically and often times without his weapons, preferring to attack with his body. He gets in the enemy's space and uses his larger size to overpower them. His ability to make himself bigger with his mystic powers furthers this idea. He attacks hard and doesn't let up, not allowing his weaknesses to be exploited by keeping the enemy from never getting a hit in.

I believe Raph is based off of a wrestler or boxer. They fight physically and roughly, preferring to never allow their opponent get a hit in if it allows. Their act of defense is also similar, as boxers generally use their weapon as defense instead of offense. (Raph does this in the train battle and the shredder fight pre-karai death.) Even some of Raph's moves are essentially boxing moves. It also makes sense why, in the show, Raph loves wrestling so much. It may not be boxing, but it's a very similar sport.

Boxers also have large, bulky figures similar to Raph. Their entire body is muscular as opposed to just their legs or arms because of how physical their sport is.

*Mikey throws a lot of super heavy stuff like the top of a sky scraper, a loaded cargo ship, and a semi-truck, but he does it with the help of his mystic weapon.

Hahaha I'm so. Normal.

[immortal-lov3r]

a beginners guide to different workout styles.

this is your personalised guide to different workout styles! please remember i am not a personal trainer or a fitness coach! this is just a beginners guide to workouts!

personally, i like to switch my workout routine from a basic ab workout to Pilates to yoga, or do all.

first off.

Pilates

Pilates is becoming very popular lately so lets break down the basics. originally called “contrology”, this exercise was created in the early 20th century by Joseph Pilates. Pilates is a form of strength training, although it may not look it. It benefits people of all ages and skill levels because it’s a low impact exercise method that aligns the body, creating strength through muscular balance. practising Pilates has countless benefits, which includes: improved flexibility, better posture, improved coordination and balance, increased lung capacity and much more. Pilates practice improves muscle strength and tones in the core muscles, as well as shoulders, arms, legs, and feet.

The six Core Principles of Pilates include: Breathing, Concentration, Centering, Control, Precision, and Flow.

Yoga

Yoga is essentially a spiritual discipline based on an extremely subtle science, which focuses on bringing harmony between mind and body. yoga originated in ancient India, the word yoga is derived from the Sanskrit root yuj, meaning “to yoke,” or “to unite”. the practice aims to create union between body, mind and spirit, as well as between the individuals self.

the four traditional paths of yoga are:

Bhakti (devotion)

Karma (action/selfless service)

Jnana (knowledge/self-study)

Raja (self discipline/practice)

HIIT

HIIT exercises involve short bursts of intense movements followed by brief periods of rest or low-intensity activity. HIIT is a type of interval training exercise. HIIT fitness are designed to burn fat and build muscle fast. Because of the high-intensity, HIIT workouts aren't meant to be done every day. your body cannot sustain the high intensity physically and mentally everyday

cardio

cardio is shorthand for cardiovascular training, and it includes any exercise such as running, cycling, or dancing. anything that elevates your heart rate. cardio is jumping rope, running stairs, walking , rowing, cycling, and HIIT. some benefits of cardio are it burns fat and calories making it easier to lose weight ,enhances sleep quality, lowers stress levels, promotes feeling good, reduces risk of heart attack, high cholesterol, high blood pressure, diabetes.

i will hopefully be posting more posts on the health and workout side rather than advice and self care!

once again please send through requests for posts if you would like!

[ajcorectology]

I’m excited to announce that Ab-Ribbon is now available for purchase! Many of you who have done the online Boot Camp for the past couple of years, you know how much hard work has gone into evolving this product with feedback, especially in response to the online workout!

The tactile feedback that you get from this little ribbon that you wear at the base of your ribs, has made the difference for many between partial recruitment and full recruitment of the core during both functional and core training.

You can use it to improve your core functioning, using your breathing core in any workout… I highly recommend trying the hypoxic workouts because I cue the use of the Ab-Ribbon throughout the entire movement cycles. I’m running a special on the online platform for 50% off a year membership. I’m also offering, as a thank you, a free 15 minute consult for anyone who takes advantage of this offer for the next week. I usually don’t have time in my schedule for this, so take advantage because I would love to meet you over the next week!

COMMENT HYPOXIX below to get your coupon code! ❤️❤️ AJ

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Strength training is a valuable component of a dancer's training regimen. It aims to enhance muscular strength, endurance, and overall performance while reducing the risk of injury. Dancers often focus on specific muscle groups crucial for their routines, such as core, legs, and upper body. Incorporating bodyweight exercises, resistance training, and functional movements helps improve stability and balance, which are essential for executing intricate dance moves. Strength training also contributes to better posture, alignment, and flexibility, enhancing the aesthetic aspect of dance. However, it's important to tailor the training to the dancer's style and needs, avoiding excessive muscle mass gain that could hinder flexibility. Collaborating with fitness professionals or trainers experienced in working with dancers ensures a balanced strength training routine that complements their artistry and overall health. When it comes to dance performance, strength training is often overlooked. However, incorporating strength training into a dancer's training regimen can make all the difference in their performance. Not only can it improve technique and endurance, but it can also prevent injuries. Strength training for dancers focuses on building strength in specific muscle groups that are essential for dance movements. By targeting these muscles in a dancer's workout routine, they can enhance their performance and reduce the risk of injury during rehearsals and performances. Key takeaways: Strength training can improve a dancer's technique and endurance. Targeting specific muscle groups through strength training can enhance dance performance and prevent injuries. Understanding the Anatomy of a Dancer To truly appreciate the benefits of strength training for dancers, it's essential to understand the anatomy of a dancer. Dancers rely on a complex network of muscle groups to execute precise movements with grace and fluidity. From the core to the extremities, every muscle plays a vital role in a dancer's performance. The muscles used in dance can be broadly classified into four categories: the core muscles, the leg muscles, the arm muscles, and the back muscles. The core muscles, which include the abs and back muscles, are essential for maintaining balance and stability. The leg muscles, such as the quadriceps, hamstrings, and calf muscles, are responsible for supporting the body during jumps, turns, and lifts. The arm muscles, including the biceps, triceps, and deltoids, are crucial for arm movements and partner work, while the back muscles help dancers maintain a tall and lifted posture. Key Muscle Groups for Dancers Here's a closer look at some of the key muscle groups that dancers rely on: Core Muscles Leg Muscles Arm Muscles Back Muscles Rectus abdominis Quadriceps Biceps Erector spinae Transverse abdominis Hamstrings Triceps Latissimus dorsi Obliques Calf muscles Deltoids Trapezius Lower back muscles Gluteus muscles Forearm muscles Rhomboids As you can see, a dancer's musculature is highly specialized, and each muscle serves a specific purpose in the execution of dance movements. Understanding the interplay between these muscle groups is crucial for designing an effective strength training program for dancers. Designing a Strength Training Program for Dancers Designing a strength training program that caters to the unique needs of dancers is crucial for achieving optimal results. A well-rounded program should include exercises that target the specific muscle groups used in dance, while also improving overall fitness and performance. Before starting any program, it is essential to establish clear goals and objectives. Dancers should identify areas that need improvement and set realistic targets for the desired results. For instance, a dancer may aim to improve overall strength and endurance or focus on specific elements, such as turns or jumps. Elements of a Dancer-Specific Strength Training Program

Description Balance and Stability Exercises These exercises focus on improving balance and stability, which are essential for executing precise movements and maintaining proper form during performances. Resistance Training This type of training uses weights or resistance bands to target specific muscle groups used in dance. Dancers should aim to achieve a balance between improving strength and maintaining flexibility. Cardiovascular Exercises These exercises promote endurance and overall cardiovascular health. Dancers can incorporate activities such as running, cycling, or swimming into their routine for a well-rounded workout. Strength training exercises for dancers should focus on targeting the muscles used in dance, such as the legs, hips, abdominals, and back muscles. Some of the most effective exercises include squats, lunges, planks, and bridges, among others. A strength training program should also incorporate stretching and flexibility exercises to help prevent injury and improve range of motion. It is important to note that dancers should always listen to their bodies and avoid overtraining or pushing beyond their limits. Gradual progression is key, with small increases in weight or intensity over time to avoid injury or burnout. Overall, designing a strength training program that focuses on the unique needs of dancers can lead to improved performance, less risk of injury, and enhanced overall fitness levels. Benefits of Resistance Training for Dancers Resistance training is essential for dancers to build overall strength and improve muscle function. It is an effective way to increase muscle mass, which can help dancers with their lifts, jumps, and turns. One of the main benefits of resistance training for dancers is increased muscle strength. Dancers rely on their muscles to generate power and perform movements with precision and control. Resistance training helps to build muscle strength by working the muscles against an external force, such as weights or resistance bands. As dancers become stronger, they are able to perform more challenging movements and techniques. Resistance training also improves stability and body control, which are crucial for dancers to maintain proper alignment and balance during movements. Strong muscles can help prevent injury by providing support to the joints and reducing the risk of overuse injuries. Resistance training can also improve muscular endurance for dancers. Endurance is important for dancers to maintain their energy and performance level throughout a long rehearsal or performance. Resistance training can help dancers improve their endurance by increasing the number of repetitions they are able to perform without fatigue. Incorporating resistance training into a dancer's training regimen can also enhance their overall body awareness and coordination. The Role of Plyometrics in Dance Training Plyometrics, also known as jump training, is a form of exercise that involves explosive movements designed to increase power and speed. For dancers, plyometric training can be an effective way to enhance agility, coordination, and explosiveness on stage. Plyometric exercises involve quick bursts of movement, such as jumps, hops, and bounds. These exercises challenge the body to exert maximum force in a short amount of time, which can translate to faster movements and improved performance on stage. When incorporating plyometrics into dance training, it's important to start with lower-intensity exercises and gradually build up to more advanced movements. Beginner exercises may include squat jumps, standing broad jumps, and lateral bounds. As dancers progress, they can add more challenging movements, such as single-leg jumps, tuck jumps, and depth jumps. Plyometric exercises can be incorporated into a dance training program once or twice a week, depending on individual needs and goals. It's important to allow for adequate recovery time between plyometric sessions to prevent injury and avoid overtraining.

Enhancing Flexibility Through Strength Training While strength training is commonly associated with building muscle mass and increasing strength, it can also be a valuable tool for improving flexibility in dancers. By targeting specific muscle groups and incorporating active stretching techniques, strength training can help dancers increase their range of motion and prevent injury. When designing a strength training program for improved flexibility, it is important to focus on exercises that target the major muscle groups used in dance, such as the quadriceps, hamstrings, glutes, and calves. These muscles are essential for executing movements such as jumps, turns, and lifts, and require both strength and flexibility to perform optimally. In addition to traditional strength training exercises, incorporating active stretching techniques can also improve flexibility. Active stretching involves contracting the muscles being stretched, which can improve joint stability and range of motion. Exercises like lunges, squats, and leg lifts can be performed with an added focus on contracting the muscles during the movement, helping to improve both strength and flexibility. It is important to note that when performing strength training exercises for flexibility, it is essential to maintain proper form and avoid over-stretching. Over-stretching can lead to injury and reduce overall mobility. Additionally, stretching should always be preceded by a proper warm-up to prepare the muscles for the added stress. By incorporating strength training exercises and active stretching techniques into their training regimen, dancers can improve their flexibility and reduce the risk of injury. With increased range of motion and joint stability, dancers can perform more fluidly and with greater ease, enhancing their overall dance performance. Nutrition Tips for Dancers Engaged in Strength Training Proper nutrition is crucial for dancers engaged in strength training to achieve optimal results. A well-balanced diet with adequate protein, carbohydrates, and healthy fats can support muscle growth and repair, as well as provide energy for intense workouts. Here are some nutrition tips for dancers to consider: Stay hydrated: It's essential to drink enough water before, during, and after workouts to prevent dehydration. Aim for at least eight glasses of water per day, or more if you're sweating heavily. Eat a balanced diet: Dancers need a variety of nutrients to support their active lifestyle. Focus on consuming whole, nutrient-dense foods, such as fruits, vegetables, lean proteins, and whole grains. Choose healthy sources of protein: Protein is essential for building and repairing muscle tissue. Opt for lean sources of protein, such as chicken, fish, tofu, beans, and lentils. Include healthy fats: Healthy fats can provide sustained energy and support overall health. Good sources of healthy fats include nuts, seeds, avocado, and olive oil. Avoid processed foods: Processed foods are often high in sugar, salt, and unhealthy fats, which can negatively affect performance and overall health. Limit your intake of processed foods and opt for whole, nutrient-dense foods instead. By following these nutrition tips, dancers can ensure that they are fueling their bodies with the nutrients they need to perform at their best. Injury Prevention Strategies for Dancers When it comes to dance training, injury prevention is crucial. Strength training is one of the most effective ways to reduce the risk of injuries in dancers. By targeting specific muscle groups, dancers can improve their stability and develop better body control. Here are some injury prevention strategies that dancers should incorporate into their strength training routines. Focus on Core Stability Core stability is essential for dancers, as it helps to maintain proper body alignment and balance. Exercises like planks, bridges, and abdominal crunches are great for targeting the core muscles.

By strengthening the core, dancers can reduce the risk of injuries to the back, hips, and knees. Train for Mobility Dancers require a high degree of mobility to perform their moves effectively. However, mobility can be limited by imbalances and tightness in the muscles. Incorporating exercises like lunges, squats, and leg swings into the strength training routine can help to increase mobility and flexibility in the hips and legs. Include Plyometric Exercises Plyometric exercises are designed to help build explosive power and agility. Incorporating exercises like jump squats, box jumps, and plyometric lunges into the training routine can help dancers to develop the strength and coordination needed for high-intensity dance moves. However, it's important to start slowly and gradually increase the intensity of these exercises to avoid injury. Stretch Regularly Stretching is essential for maintaining flexibility and preventing injuries in dancers. Active stretching, which involves stretching the muscles while they are under tension, is particularly beneficial for dancers. Incorporating stretching exercises into the strength training routine can help to increase range of motion and reduce the risk of muscle strains and sprains. Listen to Your Body It's important for dancers to learn to listen to their bodies and recognize when they need to rest or take a break. Overtraining can lead to burnout and increase the risk of injuries. Dancers should plan their training schedules carefully and incorporate rest days into their routines to allow muscles to recover and prevent injuries. Training Schedule and Progression for Dancers Creating a training schedule and tracking progress are essential for dancers engaged in strength training. It ensures that they stay on track, avoid overtraining, and achieve their goals. Here are some tips to help you create a training schedule and track your progress: Create a Training Schedule When creating a training schedule, consider your dance performance schedule and the demands it places on your body. It is important to balance strength training with rest days, cross-training, and performance preparation. Strength Training Rest Days Cross-training Performance Preparation 2-3 times per week 1-2 days per week 1-2 days per week 1-2 days per week Gradually increase the intensity and duration of your strength training sessions over time. Include a variety of exercises that target different muscle groups and movement patterns. Incorporate warm-up and cool-down exercises to prevent injuries and aid recovery. Track Your Progress Set specific, measurable, realistic, and time-bound (SMART) goals for your strength training program. Use a journal, app, or spreadsheet to track your progress. Record the weight lifted, number of sets and reps performed, and any improvements in your dance performance. "What gets measured gets managed." - Peter Drucker Use the data collected to make adjustments to your training schedule and exercises as needed. Celebrate your progress and successes along the way! Cross-training for Dancers While strength training is essential for dancers, cross-training can provide additional benefits to their overall fitness and performance. Adding variety to your training regimen can strengthen different muscles, prevent boredom, and reduce the risk of injury. Consider incorporating exercises that complement your dance training, such as Pilates, yoga, or swimming. These activities can improve flexibility, balance, and body awareness, as well as reduce stress and promote relaxation. Cardiovascular exercises like running, cycling, or HIIT can also enhance your endurance and help you build stamina for longer dance performances. Additionally, resistance band exercises can provide a low-impact alternative to traditional weightlifting and offer a convenient way to train on-the-go. Remember to incorporate cross-training activities in moderation and avoid overexertion, especially during periods of intense dance training.

Balance is key in achieving optimal performance as a dancer. Click here for information about How To Make Fake Flowers Float Milk Bath Mental Strength and Resilience in Dance Training In addition to physical strength, mental strength and resilience are crucial for success in dance training. Strength training can help build these qualities by providing a sense of accomplishment and confidence in one's abilities. By pushing through challenging workouts and achieving strength goals, dancers can develop discipline, focus, and determination. These mental attributes can be applied to dance practice, performances, and daily life. It's important to remember that progress in strength training is not always linear and setbacks may occur. However, setbacks can be viewed as opportunities for growth and improvement. By adopting a growth mindset, dancers can build mental resilience and overcome obstacles in their training. Setting realistic goals and regularly assessing progress can help make mental resilience a habit. Celebrating small victories and taking note of areas for improvement can help dancers stay motivated and focused on their goals. In addition to strength training, other activities such as meditation, journaling, and therapy may also help build mental strength and resilience. Taking care of mental health is just as important as physical health in dance training. "The greatest glory in living lies not in never falling, but in rising every time we fall." - Nelson Mandela Recovering and Resting in Strength Training While strength training is essential for dancers, it's equally important to ensure that the body is given enough time to recover and rest. Recovery is crucial for muscle repair, growth, and injury prevention. Here are some guidelines to follow: Guidelines for Recovery Guidelines for Rest Rehydrate: Drink plenty of fluids, especially water, before, during, and after workouts to replenish lost fluids and electrolytes. Take breaks: Avoid overtraining and allow the body to rest every 3-4 days by taking a day or two off from strength training. Foam rolling: Use a foam roller to massage and loosen tight muscles and fascia. Sleep: Aim to get 7-8 hours of sleep every night to promote muscle recovery and growth. Stretching: Include static and dynamic stretching exercises in your routine to improve flexibility and prevent injuries. Repair: Use rest days to allow the body to repair and rebuild muscles. It's important to listen to your body and adjust the training program as needed. Overtraining can lead to burnout and increase the risk of injuries, so it's essential to strike a balance between training and adequate rest. Tips for Assessing Progress and Adapting Strength Training Assessing progress is essential for any training program, including strength training for dancers. Here are some tips to help you evaluate your progress and adapt your training to achieve your goals: Set Specific Goals: Define your goals and objectives, and break them down into achievable milestones. This helps you track your progress and make adjustments to your training plan. Measure Your Performance: Use quantitative and qualitative measures to evaluate your performance. Track your strength gains, endurance, and flexibility, as well as your dance technique and choreography execution. Adjust Your Training: Adapt your training program based on your assessments. Increase or decrease the intensity and frequency of your workouts, target specific muscle groups, and incorporate new exercises to challenge yourself. Take Rest Days: Rest is crucial for muscle recovery and injury prevention. Schedule rest days into your training plan and listen to your body to avoid overtraining or burnout. Stay Focused and Motivated: Keep a positive mindset and stay committed to your training goals. Celebrate your progress and use setbacks as opportunities to learn and improve. By following these tips,

you can effectively track your progress, adjust your training, and achieve your dance performance goals. Conclusion: Unleash Your Dance Potential Through Strength Training As a dancer, incorporating strength training into your training regimen can have a transformative effect on your performance. By improving your technique, endurance, muscle strength, and injury prevention, you can unlock your full potential as a dancer. Remember that understanding the anatomy of a dancer and designing a strength training program specifically tailored to your needs is key to ensuring optimal benefits. Incorporating resistance training, plyometrics, and active stretching can also enhance your performance and prevent injuries. It's important to prioritize nutrition, injury prevention, and mental strength in your training. By creating a balanced training schedule and incorporating cross-training activities, you can maintain variety in your training while avoiding burnout. Adequate rest and recovery are also essential to help you reach your goals. Remember to assess your progress and make adjustments to your training program as needed. With dedication, focus, and discipline, you can unleash your dance potential through strength training. FAQ Q: What are the benefits of strength training for dancers? A: Strength training can improve technique, endurance, and help prevent injuries. Q: Which muscle groups do dancers rely on? A: Dancers rely on key muscle groups such as balance, flexibility, and core strength. Q: How can I design a strength training program for dancers? A: A balanced program with resistance training and cardiovascular exercises is important. Include dancer-specific exercises. Q: What are the benefits of resistance training for dancers? A: Resistance training increases muscle strength, stability, and body control, helping with lifts, jumps, and turns. Q: What is the role of plyometrics in dance training? A: Plyometrics can enhance explosive power, agility, and coordination for dancers. Q: Can strength training improve flexibility for dancers? A: Yes, strength training can improve flexibility. Active stretching can be incorporated to increase range of motion and prevent injuries. Q: What kind of nutrition is important for dancers engaged in strength training? A: Proper hydration, balanced meals, and adequate protein intake are crucial for muscle recovery and growth. Q: How can strength training help prevent injuries for dancers? A: Strength training can reduce the risk of common dance-related injuries when specific exercises and techniques are applied. Q: What is the recommended training schedule and progression for dancers? A: Gradual progression and rest days are important to avoid overtraining and burnout. Q: What is the role of cross-training for dancers? A: Cross-training can complement strength training and enhance overall fitness and performance. Q: How does strength training contribute to mental strength and resilience in dance training? A: Strength training helps build confidence, discipline, and focus in dancers. Q: Why is recovery and rest important in strength training for dancers? A: Recovery techniques such as foam rolling, stretching, and proper sleep are crucial for optimal performance. Q: How can I assess progress and adapt strength training for dancers? A: Set goals, track performance, and make adjustments to the training program as needed. Q: What is the importance of incorporating strength training for dancers? A: Strength training can unlock dancers' full potential and significantly enhance their performance.

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In terms of working your core, not all stomach workout routines are created equal. In reality, there are workout routines that specialists really need you to cease doing, and sit-ups and crunches are on the high of the listing. In accordance with Harvard Well being PublicationsSit-ups will be doubtlessly dangerous to the again, as you are pushing your curved backbone into the ground, whereas flexing upwards.However what do you have to do as an alternative? Health teacher Courtney Fisher shares an intermediate ab circuit that works your complete midsection in simply 4 workout routines. There are 5 major stomach muscle tissue you must goal when working your core: the inner and exterior obliques, rectus abdominus, transversus abdominis, and pyramidalis. It's also vital to work the erector spinae muscle tissue and pelvic flooring muscle tissue. A reminder that a sturdy core is way more than only a flat abdomen. Core power and stability are vital for general health, and strengthening your core may help you run quicker, elevate heavier, and stroll with higher posture. If seen ab muscle tissue are your purpose, sadly, the quantity of ab workout routines will not make a distinction in case your physique fats share is simply too excessive. right here The way to calculate your physique fats shareAnd why it issues. No tools for a burner exercise The exercise consists of 4 completely different workout routines that you just full for 2 to a few rounds. Fisher recommends resting for 1 minute between rounds, so you may actually push your self for the variety of reps. As a reminder, should you're new to train otherwise you're returning to train after an harm, it is a good suggestion to examine your kind with a private coach earlier than including reps. Doing ab workout routines with incorrect kind can put you susceptible to harm. Tuck ins: 20 occasions To do a tuck in, or ab tuck, begin in a seated place, together with your legs straight out in entrance of you.Preserve your arms at your sides, together with your fingers dealing with your ft.Preserve your physique weight again till you may really feel your abs working.Interact your core, elevate your physique weight and, on the similar time, deliver your knees towards your chest.Return to your beginning place. That one is consultant.Reverse hand to toe contact: 10 occasions per facet, 20 occasions complete Start by mendacity in your again, stretching your legs and arms.Interact your core and crunch your proper arm, whereas on the similar time, elevate your left leg to the ceiling.Attain your fingers to your ft - it does not matter if they do not contact.Lengthen again to your beginning place, that is one rep. Repeat the identical process on the other facet.Ensure you maintain your decrease again pressed into the bottom for this train to keep away from arching your again.Hole physique maintain: 30 seconds Start by mendacity in your again, stretching your legs and arms.Carry your arms, head and neck off the bottom and on the similar time, elevate your ft just a few inches off the mat.Squeeze your core and maintain right here.Preserve your eyes in your ft - In the event you really feel an excessive amount of stress in your neck, decrease it to the mat or calmly help your neck with one hand.Plank Rainbow: 20 occasions To do a plank rainbow, or a plank hip dip, begin in a plank place in your forearms. Consider making a straight line out of your heels to the crown of your head. Interact your core – consider sucking your stomach button towards your backbone.Twisting out of your core, decrease one hip down towards the mat, then the opposite. Preserve switching back and forth.Bear in mind the motion ought to come out of your obliques, not your legs - maintain desirous about shifting out of your core.Extra from Tom's InformationRight now's finest dumbbell offers

[autumntouched]

Pt II, Phoenix's POV

The next time it happens, she's not alone

It’s still dark when Natasha wakes up. For a moment, she’s disoriented by the weight blanketing her until she realizes it’s Hangman. She sleeps hot, but he’s a furnace, and it was cool enough when they drifted off that she didn’t think to turn on the air conditioning.

She moves her arm first to see whether he’s a light sleeper. When his breathing doesn’t change, she ducks out of his hold as smoothly and quickly as she can and feels her way to the thermostat. The air kicks on, a little loud, but he doesn’t move. Phoenix creeps back to the bed and stops short when she finds him watching her through half lowered eyelids. 

“I thought you were sneaking out,” he mumbles. 

“I was burning up,” she whispers before she realizes that’s pointless now that he’s awake. Well, not entirely pointless. Her eyes have adjusted enough to the dark to see his smile, and it’s not his usual taunting or roguish grin. This one is soft, sweet, a little bit vulnerable, and she follows through on her temptation to kiss it when she crawls into the bed. Hangman’s sure fingertips delicately trace the line of her spine, bowing her toward him.  

When she’s pressed into his chest, his arms close around her, and he rolls her on top of him. The way he’s kissing her back, she suspects that he was awake longer than she thought. His growing erection nudges at her thigh, and the moan deep in his chest vibrates through her when she responds with the slightest pressure. 

Every touch, moan, and gasp confesses how long and hard they’ve each fought this. Natasha shivers from the quickly cooling air and Hangman’s hand sliding down the back of her leg to hook it along his side. He drags his lips from hers. 

“Here.” He maneuvers her farther up so he can free the sheet from between them and drape it over her shoulders. She’s left straddling him skin to skin, savoring how sturdy he feels beneath her and the slight strain in her thighs to accommodate the span of his torso. Natasha takes in the rise and fall of his chest, the pronounced curves of his pecs dotted with hardened nipples. Tentatively, she touches the pad of her finger to one. Encouraged by the way his abs hollow at the contact, she sucks two of her fingers then circles it more deliberately. He hisses, his hips lifting in response. 

Before she can follow through on the invitation, Hangman intercepts her. He levers himself up enough to take one of her nipples in his mouth, humming hungrily at the contact. Natasha drops her head at the strength of his grip on her hip while his fingers match the pressure and teasing of his lips, tongue, and teeth on her other nipple. Arousal lances through her, electrifying every nerve into its own consciousness so his touch is concentrated and everywhere all at once. She’s never done drugs, but she begins to understand what people mean by chasing a high. Any thought except wanting more of him, of this, seems so far out of reach. 

His moans compete with hers, their hands on one another learning to press different buttons than the jabs they’ve thrown at one another since training. 

The demanding, molten ache between her legs grows with the hardness of his dick against her ass. Hangman has the kind of bravado that takes the surprise out of his size, so Natasha didn’t have too much trouble disguising that she was nonetheless impressed. What did fully surprise her was that he didn’t fly on size alone. She’s learning there are plenty of ways she wants his mouth to drive her crazy, as it is now, and just the memory of the friction of his strokes and the way his hard climax dislodged something at her very core has her reaching back to take his dick in hand.

“Let me get a condom,” he offers, the words skittering over her breast and making her gasp. 

“Do you need it?” she checks. “Are you positive for anything?”

“No.” He uses the opportunity to move to her other nipple. The contrast between the fading heat of his mouth and the cold air are probably scrambling her judgment, but she doesn’t care. After he left her in the med bay, Natasha found a female nurse willing to check her birth control to make sure it was still in place after the mission. Just in case things ended up here. “Then I’m okay without it, if you are,” she promises. 

Hangman pauses, letting her breast fall from his mouth. Before she can protest, he kisses his way up to her collarbone, then slides a hand into her hair to pull her to him. “You sure, Natasha? You’re covered? Because I don’t mind…”

The way he says her name feels so intimate that it terrifies her how much she enjoys it. “You’re supposed to be fucking me right now, Hangman, not trying to make me fall in love with you.”

She wants to take back the joke before it’s out of her mouth because they haven’t exactly figured out what this is and what any of these feelings are. 

To her relief Hangman laughs. “I didn’t realize you were so easy, Natasha Trace.” 

“At least for tonight,” she goes along, still a little unsteady from so carelessly dropping the four letter word anywhere near Jake Seresin. “But thank you for double checking.” 

“I’m a man of my word,” he winks, “I don’t want to mess this up.” Natasha cups his face and kisses him so she doesn’t have to think about the flurry of butterflies the gesture sets off in her stomach. 

The thing about imagining how someone kisses is that it’s always an imitation of someone else’s kiss, a memory of something known and liked. But this? Actually kissing Hangman finally? It’s as exhilarating as doing her damndest to outfly him, when the only way to possibly win is to give way to her intuition. Natasha has been kissed well in her life but never like this. He puts his whole body into it, challenging her to meet his strength, daring her to let it overwhelm her, and cradling her until she trusts him enough to surrender. 

And he listens to her in a way she’s never known him to. Not only to what she says aloud but to every clue her body offers him. At a shift of her hips, he draws her closer. A tremor in response to his hand skating over her ribs slows his ascent until the weight of his touch is imprinted on her side. His mouth effortlessly matches the tempo of her kisses, their lips and tongues torquing the heat of their desire for each other. 

She reaches back to run light fingers along the seam of his balls. He jerks beneath her, knees knocking into the back of her arms. Natasha thrills at finding him so velvety hard, his tip dripping along her backside. Slipping the hold of his mouth, she kisses the jawline she’s spent as much time secretly ogling as she has avoiding the flashes of keen interest in his green eyes. Reaching the shell of his ear, she laughs softly, having noticed earlier that his abs tighten at the proximity of her voice. Sure enough, they clench beneath her palm. 

“Do you want me to blow you now or save that for your wake up call?” 

A strangled noise punches out of his chest. “What was that you said?” he pants. “You’re supposed to be fucking me right now, Phoenix, not trying to make me fall in love with you.” 

She nips playfully at his shoulder. “What did I say about Phoenix?” 

He groans her name in reply when she teases his weeping tip with the edge of her thumb, circling his precome over his head and along his shaft, her hand slicker and slicker with it. His mouth ravages her chest and neck, tripping the switch to her brain as the constellation of her thrumming nerves takes over, echoing every touch, squeeze, and nip through her whole being. 

Overwhelmed by the ache of wanting him inside her, she surges up and lowers herself onto his dick. Or at least its head. He’s large enough that she has to take the rest more slowly. She rocks her hips to ease him into her until the fullness is almost too much. Hangman’s head falls back. 

“Holy shit, Nat,” he says hoarsely, voice shot. And normally, she can’t stand that nickname but she likes that it’s something that she can leave here, a secret between them. She clenches around him, to see what it does, and both of them get more wet when he grunts and lifts into her. Flashes of blue spark behind her eyes. 

She wants to tell him how much she loves feeling so stretched and full when he’s inside her, but her brain checks in long enough to make her worry that it's too much, too soon. “You feel so good,” she breathes instead. 

He lays back so she can brace herself on his chest as she rides him, his dick hitting so deep that she can feel it in her chest. Natasha has to grit her teeth against the volume of the noises trying to escape her mouth. 

“Anyone ever tell you that you have the most perfect boobs,” he whispers loudly. 

Embarrassed by the gratification that comes from the observation, and the way he is staring and fondling them, Natasha laughs haphazardly. “Funny enough, yes. The woman who fitted me for my flight suit said the same thing.” 

“Always got jokes,” he pants, lifting her hair out of the way so he can pull her back down into a kiss. How is she supposed to roll her eyes at his mouth after this, when she knows what it’s capable of doing to her? 

His arm between them is muscled and sturdy, his fingers as assured working her clit as they are his plane. Some guys have made her feel too loud, too vocal, but Hangman basks in every sound that falls from her lips. 

As if sensing how close she is, he tangles his fingers in her hair and pulls her ear to his lips. “That’s it, Nat. That’s my girl,” he encourages. 

She can’t believe what those words do to her, turning her inside out. Her thighs and abs burn from the effort of riding him, but she doesn’t want to stop, submerging herself in a darkness entirely consumed by him. 

Natasha cries out when his hips and fingers force her over the edge. Her arms give way, and she collapses into him. He flips them, holding her under him as he thrusts through the shuddering waves of her orgasm to his own release. She loves the sounds of him coming undone, his choked gasps and cut off moans, his unself-conscious loss of rhythm and sense before the heat of his cum surges inside her and the hot friction and hard pulse of his dick tumble her into another climax. Her fingers dig into the hard muscle of his back against the force of this one to undo her as she shakes through its throes.

Hangman kisses her down, so gentle and tender that her heart has trouble catching its rhythm. The exertion has left them sticky, their panting breaths competing to be heard over the thunder of their pulses. He tries to shift some of his weight off of her, but she catches him and holds him in place. He noses through her hair while he softens inside her. 

“Hey,” he murmurs. 

“Yeah?” She touches his face in answer to the unexpected shyness in his voice. He kisses the inside of her wrist. 

“May I turn on the light? I need to see what I’m doing so I don’t mess up the bed.” 

Natasha stops drifting toward sleep as her brain slowly catches up to the moment. Right, she’d told him to go ahead without a condom. “Go for it.” 

Light flares over them, and Hangman does his best to shield her to make the transition less painful. While her eyes are still adjusting, he pulls out of her and moves efficiently to use his tank to clean them up. He comes back from the bathroom with a hot washcloth so she can wash up enough to get to the bathroom herself. 

He’s straightened out the sheets and covers and picked up the rest of their clothes from the floor by the time she gets back. 

“I think we have another hour and a half or two before we have to be up,” Hangman leads, uncharacteristically uncertain. “If you’d rather sleep in your own bed…” 

For a moment, she considers making her escape now rather than getting caught sneaking out later before the thought settles heavy weight in her stomach. “I don’t mind staying,” she says.

Relief washes over his face before he can hide it behind a roguish grin. She crawls back into the bed before he turns off the lights again and climbs in beside her. 

“Natasha?” he asks, reaching out for her in the dark. His hand finds her shoulder and slowly slides up to cradle her cheek. He leans in, his lips just missing hers and landing under the curve of her bottom lip. He kisses his way up to her mouth. This kiss is soft and slow, not intended to start anything. 

“Yeah?” she says when his lips still. 

“Good night,” he whispers against her mouth. 

Her heart hammers a warning that this may be going somewhere she isn’t prepared for it to go, and this time, she has to fight the urge to take her things and run. In the light of day, all the reasons this won’t work will be clear again. For now, maybe it’s okay to have just this. 

“Good night, Jake.”

Fic ask continuation of your Every Time It Comes Around 👀

Hannix first time 🌶️🌶️ (smut) on the carrier or back at base, Jake calling Nat his girl/his baby for the first time and unable to keep his hands off her 😍

Haha wow! This is my first non Hannix Football Rivalry ask 😂

Nat probably pretends to be annoyed the first time or two he calls her his girl/his baby—she doesn’t want him to get too comfortable too fast—but she secretly adores it

I have a little bit of a queue but the good news is, my project deadline is this Friday. I can’t wait to get back to writing 😊

[aavante]

Core and strength training are two different sets of physical activities. Due to similarities in exercises and common muscles being involved, people often get confused between the two. This blog deals with all the important points that’d clarify everything...