#Most Effective Ab Exercise

[freeonlineworkouts]

Most Effective Ab Exercise

[ranjith11]

Top 10 exercises to build muscle | Akram Yoga & Personal Training

In this video, we talk about how to build muscles and the top ten muscle-building exercises. Let's watch the video Top 10 exercises to build muscle by Akram yoga & personal training.

[biscuitdolly]

୨ৎ my favourite workouts .ᐟ

01, PRE-WORKOUT .ᐟ

this is optional, but for me, i have very limited flexibility in my legs. flexibility exercises (like the one above!) were recommended to me by my physio! if you're the kind of person who cant touch their toes or can't put their feet flat on the ground whilst doing downward dog, this might be something you want to try!

02, BACK POSTURE .ᐟ

having good posture will not only drastically help you in the long run, but is also a super attractive trait that people tend to take notice of! this workout is probably my favourite and the one I've seen the most results from. I know a lot of other people on this app have recommended it too!

03, INNER THIGHS .ᐟ

hinafit 😍😍 love her. she posts a lot of pilates-style stuff too, if you want to check her out! i love this specific workout by her, i could really feel it working as i was doing it!!

04, SILENT .ᐟ

as someone who lives with other people, i love a silent workout. however, sometimes it can be hard to find silent workouts that actually give you results. this one works so well for me!!

05, FULL BODY .ᐟ

If you're interested in longer workouts, i literally cannot recommend this one enough!! it definitely is pretty exhausting so make sure to drink water and rejuvenate with food!

05, TUMMY / ABS .ᐟ

this ones super easy but super effective

i will definitely post a more in-depth and updated list later down the track, but i hope you enjoy this for now!!

[multiwreckedmess]

February Filth Fest Day 22

Prompt: Masturbation Pairing: Gymrat!Yeosang x fem!reader WC: 1,760 Summary: Yeosang has an embarrassing problem. Have you ever heard of a core-gasm?

This is a work of fiction, it does not represent Yeosang or any Ateez member. On top of this it is an 18+ work. For my comfort and boundaries please if you are under age do not interact with this. By clicking the “Read More” you agree that you are of age to interact with my works.

TW/CW: Male masturbation, sort of subby Yeosang, lots of praise for yeosang, yeosang called handsome and big boy, reader called “hot” and has breasts. tbh not much to warn about.

 Yeosang has started wearing two pairs of pants to the gym. It’s not really a notable change to anyone, simply adding some compression leggings to a pair of sweats or loose shorts wasn’t revolutionary fashion. If anyone asked, he’d planned to joke that it was “pump cover” or something like that. As if the problem was that easily explainable.  No no, the problem had only started recently, as he worked to define his abs further. Yeosang wanted to fulfill his title of the “statue of Ateez '' to perfection. It was the addition of hanging leg lifts, pushed into the workout by his trainer, that were the culprit. Meant to better define his v-cut and improve his posture, it seemed the exercise provided other less welcome effects. In particular and perhaps most curiously, was seemingly spontaneous orgasm.  Almost always on the 2nd to last rep of the final set, as Yeosang trembled and fought against gravity, he’d feel the familiar dangerous twinge in his core. Unable to stop it, endorphins would flood him as warmth spread into his underwear. The first time it happened he jogged to the locker room to change, horrified at the thought that he’d pissed himself. It wasn’t, he hadn’t. Instead sticky white clung to him as he peeled back his clothing. Embarrassing.  And then it happened again, two days later. And it kept happening, not every time but enough. Enough that Yeosang had to wear two pairs of pants to hide the stain as it soaked through.  “I like those pants!” You remark as you pass Yeosang who is drinking feverishly from his water bottle. Track pants with snaps up the sides to the very top, mostly unfastened, allowing the fabrics to billow between his legs. “Very ‘Magic Mike’ if you wanted to just rip them off. Heeeyaw!” You mimic the motion and giggle.  Yeosang chuckles and nods, but you’re already halfway to another machine. He watches you out of the corner of his eye as you work in between sets together. Energetic yet reserved, friendly but solitary. In a way you remind him of Wooyoung. You have more of an ass though, and certainly more of a bust. He chides himself for noticing, it’s indecent of him to ogle, but it’s hard to miss how the tight spandex hugs every curve so beautifully.    “The way you’re staring at me I’m gonna think you want to fight me or fuck me,” you blurt in passing from machine to machine. Yeosang’s ears go red and he stammers.  “So sorry,” his eyes burn holes in the floor. “I was just spacing-” you’d already moved on to your set, but he keeps going, keeps apologizing and stuttering and blushing. For some reason he can’t stop himself from it, having so egregiously breached so many unspoken rules of the gym recently, he rambles on like a kid in a confession booth for the first time.  Pausing mid set, you laugh, startling him. “You’re actually really cute for a gym bro.”  This stops him, looking up at you again incredulously. “I’m not aiming for cute!”  Your eyes are kind, “oh? So you’re just naturally flusterable?” You ask as you giggle.  Yeosang’s mouth flaps open and closed, unable to form a coherent sentence.  “Okay handsome, I’m going to go finish up on the treadmill if it’s all the same to you.”  It’s your turn to stare as Yeosang finishes up his workout, rounding out with leg raises. He’s really beautiful when he does each exercise, nose crinkling with effort as his muscles shake. Closing his eyes and knitting his brow, his pouty lips begin to tremble, jaw slackening. All of his muscles seem to seize at the top of the leg lift, eyes flying open as he lets out the most pitiful whine.  Yeosang’s expression changes from pleasure to panic as you look at each other. He starts to try to scuttle away, tail between his legs as he strategically speed walks to the locker room.  The room has never felt farther than it does as Yeosang feels you breathing down his neck. The sanctuary of the men’s locker room where he can clean up the mess he’s made both literally and figuratively. Maybe even cancel his membership as he sits in a stall.  A small hand with a firm grip gets his shoulder as he reaches the door.  “Did you just cum?”  “Don’t ask that so loud,” he whimpers. “Someone could hear you.”  “Who? The teen at the front desk with his headphones in? There’s not exactly a ton of people here right now. But wait,” you shake your head, “you didn’t answer, did you cum?”  Feet stuck to the ground by a supernatural magnetic force, Yeosang nods shamefully with a high pitched whine. “It just happens sometimes, it’s not- I’m not a perv.”  “But you aren’t even hard,” you start to wonder aloud, eyes locking to the crotch of his pants. Yeosang is fully flushed, beat red from his chest to the tips of his ears.  “I know, it’s so-it looks like I-” Yeosang stutters, his cock twitching in interest so suddenly he jolts a bit more upright. It’s a small comfort that if anything you look fascinated by him instead of horrified or angry. Your hand migrates down his arm, tracing a vein from his bicep to his wrists where he fears you can feel his pulse pounding wildly.  “Show me. Can you do it again?”  Yeosang’s eyes roll back as blood flows into his rapidly engorging member. If the post workout high didn’t have him dizzy, this certainly did. The husky purr to your tone melodically curling around his ears. It’s the opposite reaction that he’d never planned for. All of the time he’d rehearsed in his head what to do if someone noticed but never had he thought about if a person wanted him to do it again. He starts to shake his head, he’d only ever done it once a workout. “You wanna see me cum?”  “I’m sorry if i’m being too forward but I’m-I’m interested,” you stammer, the weight of your question finally hitting you like a ton of bricks. “I thought you-sorry if i misread-”  It’s Yeosang’s turn to panic, eyes wide as his hands spread open palmed in front of him. “Ah! No! I’m-I’m-you’re-” he gulps, mouth dry as the desert. Brow furrowing he doesn’t even register the decision he makes. It happens so fast. He tugs you with him, back pushing through the locker room door, into a stall. “I’ve only ever done it once like that but I can-”  “I could help!” You offer as you watch him tug his first layer of pants off his body. There’s a large splotch, not obvious on the black fabric from afar but mere inches away its hard to miss the shiny dampness of the area. Instinctively you reach forward to touch him, already at half mast and growing.  Yeosang nearly yelps, “no! If you do I’ll-” the blush on his cheeks darkens, “you’re really hot.”  You smirk, “okay then handsome, I’ll watch.”  Unceremoniously, Yeosang tugs the second pair of shorts and his boxers down to his thighs, the mess of cum and sweat still coating his pubic area and cock. Purple and blue veins run prominently up his member all the way up to the flare of his red tapered tip. He pulls his tight black tanktop up enough to expose the muscles of his torso. Taut abs, defined vlines and muscles you didn't even know the name of all on full display as he drags his fingers up the underside of his shaft.  “God you’re beautiful,” you murmur, sinking to your knees in front of him.  His eyelids flutter and quads tense, the refractory period is much shorter than he thought. “Ah! Ha, you-you-too,” Yeosang gasps and giggles at the same time, leisurely pumping his cock. “Your tits are really-oh my god- from here- they’re so-” he shudders and gasps, a weak spurt of precum erupting from the tip.  You scoot closer to better admire him. His hands are just as veiny, large around his equally girthy member. “Where’d you hide all that?”  He whines a tiny high pitched sound from the back of his throat. You can see his abs tense and kick his diaphragm up as a wave of endorphins hit. Almost a direct opposite of his ripped physique, the vocalizations that escape him are small and squeaky, the product of both pain and pleasure.  “You like it when I call you handsome? When I tell you how big and thick your cock is?”  “Ghnughn- yes,” he chokes back a moan. The praise immediately goes to his head, his grip tightens and pace speeds up.  “Moan more for me, you sound so pretty.”  A guttural groan escapes from him as he shakes, followed shortly by a hiccuped inhale. “I’m close.” His cock is almost purple with engorgement, precum flowing out of the tip easily. Hips working in tandem with his fist, the sounds of his whining and mewling that flood the bathroom are unmistakable.  “Hurry, cum. Cum for me,” you urge him, scooting just a bit closer, close enough to feel the warmth of the air around him.  “Shit- wha-where-”  “On me on my face on my tits, wherever you want, big boy, coat me in it.”  The twinge of desperation in your voice sets him off. He’s beautiful when he cums, head tilting back to expose his muscular neck and sharp jaw, drawn out high pitched whimper is the cherry on top. A forceful jolt of release erupting forth from him and coating your cheek, hot and sticky. The next spurt drops from your jawline to your tits which is quickly followed by another volley aimed squarely at the center of your chest.  Yeosang’s vision swimming he could swear he still saw you slowly rubbing the liquid against yourself, lifting a finger to your mouth to clean it with your tongue. The thought makes him nearly black out, hand slamming into the wall of the stall to catch his balance.  “Which locker is yours?” Your breath is hot on his ear. He didn’t even know you’d stood up. His head swims again under the spell of your proximity.  “117.”  “Wait a sec before you come out, it’ll look less suspicious.”  He nods, and collapses back onto the toilet, he needs to collect himself anyway. The entire encounter feels like a fever dream, it’s not until your note falls out of his locker that he starts to concede maybe it wasn’t.

Sorry this is so late. Lightly based on someone at some point saying “what if Yeosang cums when he works out.” I don’t remember where i saw this but whoever you are, yeah, what if?

[libraincarnate]

astrology notes: 3 ᓚᘏᗢ

quick note: i'm absolutely not an astrologer. these are just a collection of some observations, thoughts, theories, and personal experiences. with that being said, i'm still learning along the way & i may come back to edit this post to make corrections. above all this is just for fun. lastly, keep in mind that i’m not reading your birth chart and i know nothing about you. these are just some possibilities that may or may not apply to you. enjoy!

❤︎ creating aesthetically pleasing things comes easy for libras. they can create a “look” with ease/without really trying. sometimes they do it without even realizing it at first. ex: outfits, mood boards, makeup looks, home/room decor, their blog, etc. they might be known for copying people at times but know for certain people copy them and are inspired by them too.

❤︎ any mercury dominants or people with mercury as your chart ruler notice they sometimes rhyme while casually speaking and they do it with out trying like it just happens naturally? or maybe you find yourself speaking poetically without trying? there’s just something cool or pretty you do when speaking.

❤︎ scorpio/aries in the 3rd house: how many times do you honk the horn when driving? cursing at other drivers? lol the road rage can be bad & you might wish you had the right to stop another driver & give them a ticket for their poor/slow driving. wanting them to pay for it in some way. you may also feel the same way towards people who walk slow. for example, you’re in school trying to get to class but the people in front of you are walking slow or just in the way.

❤︎ if your chart ruler isn’t one of your dominant planets/signs it might feel like one and it may even feel more dominant than your actual dominant planets/signs. for example, you might be venus, jupiter, and moon dominant, but then your chart ruler is in pluto. you might feel the effects of pluto more than your dominant planets. the planet and themes associated with your chart ruler (pluto in this example) may have a greater focus in your life and a greater effect on you. so check your chart ruler if you feel like you might not relate to some of your dominant planets/signs as much.

❤︎ i’m sorry but aquarius stelliums/prominent aquarius (especially if it includes aquarius mercury), stay on the phone. you guys can talkkkkkkkk. lmfao how many people do you speak to on the phone per day? your phone is always ringing. you might repeat yourself or rant a lot.

❤︎ you may have the tendency of looking at or focusing on the body part associated with your chart ruler or dominant planets. below are some examples:

mercury (gemini)/hands: always looking at your hands, maintaining the appearance of your hands (keeping them clean, manicures, jewelry like rings/bracelets, etc.), having or wanting to have nice handwriting.

saturn (capricorn)/teeth: always looking at your teeth, brushing them often, carrying floss with you for when you dine out, wanting them extra clean and white, deciding to get braces or dental work if needed or to make them look better/correct something minor.

neptune (pisces)/feet: always looking at your feet, maintaining the appearance of your feet (keeping them clean, pedicures, jewelry like anklets/toe rings, etc.), having a collection of pretty shoes or shoes that are made of good quality, having a nice walk, perhaps a good catwalk (runway).

mercury (virgo)/stomach area: always looking at your stomach, wanting a small waist/flat stomach/abs, focusing on this area when exercising, waist training, focusing on digestive health.

sun (leo)/back & hair: always looking at your back/hair, might have a big back or a sexy one, looking good in backless dresses, always touching your hair, styling your hair often. voluminous, thick hair. if your hair doesn’t look good you feel ugly or like you’re not looking your best.

mars (aries)/head & face: always looking at your head/face, might focus on the eye area the most when doing your makeup or get complimented your eyes a lot, you might not like your head shape and try to hide it with hats and stuff or you feel like you have a nice head shape/face that suits any hairstyle.

if your chart ruler or dominant planets are in retrograde or heavily afflicted it can make you feel insecure about those body parts and you may have issues with them. like with neptune/pisces you can have foot pain or ingrown toenails and your shoes might rip or get ruined often.

❤︎ venus 6th: you really worry about the health of your loved ones. if it’s cold out you’re quick to tell them to put warm clothes on, reminding them to grab their gloves and scarf. if they’re sick, it makes you unhappy. you wish you could heal them. you’ll do what you can to help them feel better. looking up remedies, making tea, soup, praying for them, giving them recommendations (try this, try that). trying to think of what could have made them sick. you could be overbearing in this area although you mean well. if your loved ones ignore your advice and efforts to help it can make you a bit annoyed and feel rejected.

❤︎ 1° moon/mars or aries moon/mars: wanting to throw things or hit something/someone when really upset.

❤︎ having a heavily afflicted mars, mars in retrograde, detriment, or fall: finding it hard to get things done. can be passive, lazy, a procrastinator. there’s always an obstacle. relying on others/lack of independence. always asking someone for help or to do something for you. you may feel incompetent. a lack of motivation.

the house it’s in can show what kind of people or things you depend on and where you feel like you’re lacking power/control.

in the 1st- your confidence, yourself in general

in the 7th- your lover/love life, business partners, enemies

in the 2nd- your finances, self-worth, possession/materialistic items

in the 4th- your family, mom/motherhood

in the 11th- your friends, community

in the 6th- your coworkers, pet, routine

in the 12th- escapism (drugs/liquor, day dreaming), your spirituality (your god, hope, fate, tools like crystals)

for example, cancer mars. mars is about destruction, cancer is about nurturing. mars is in fall in cancer. mars can be impulsive, cancer is intuitive. they clash and weaken some of the strengths of both cancer and mars. it can be difficult for this person to be independent, especially with cancer already being a clingy/emotionally attached sign. can give up on themselves easily, it’s easier for you to do things for others instead of yourself. in the 7th house your partner may be someone you depend on a lot or who is always helping you/doing something for you. can feel like you don't know what you'd do without them because of this. if you have enemies or conflict with someone it can be difficult to stand up for yourself or fight back.

❤︎ pisces: they have a vivid imagination. frequent dreamers. can rely on escapism, but may also do drugs/drink for fun and not because they're addicted. day dreams for fun too, reality is boring. considering all this, they might wonder if something really happened or if it was just a dream. experiencing deja vu. could also have existential crises often. being a source of inspiration to others, a muse. but also finding inspiration with ease, even in the little things. put this in the 9th house and they might be extra intuitive and frequently see signs like repeating numbers, words, symbols, and prophetic/spiritual dreams, which all leads to them searching for the meaning of those things.

❤︎ taurus mars: might like to dance as a form of exercise.

if you read this until the end I hope you enjoyed it & thank you so much for reading. ♥︎♥︎♥︎, those hearts are for you. 

[ejzah]

A/N: A little story in which Kensi experiences another side effect of pregnancy hormones. Ahem. This one less unpleasant. Basically, I’ve been reading far too many E-rated fics recently.

***

Blame it on the Hormones

Kensi wandered through the house, hand placed low on her stomach as she searched for Deeks. It was purely a symbolic gesture at this point since she baby Deeks was only the size of a pear.

Thankfully, most of her nausea had dissipated with the beginning of the second trimester, so she felt much more energetic and definitely less gross. She’d been sleeping better too, which helped all around too. She was sure Deeks and Rosa were relieved.

Heading for the back door, Kensi peered out onto the patio, ready to call out his name. His name died on her lips as she caught sight of him through the glass door, surprised by a half-naked Deeks.

He’d dragged their exercise equipment out onto the patio, and was working through a set of pull ups.

The sun glistened off the bare skin of his chest and abdomen, shirt discarded in a rumpled heap to the side. His biceps swelled with every rep, chest flexing impressively while he kept a steady rhythm, eyes squeezed shut.

Kensi swallowed thickly, cheeks suddenly hot and a warm, heavy feeling settling in her stomach. A bead of sweat fell from his shoulder, arcing across the swell of his pec, traveling steadily down the plane of his abs. She licked her suddenly lips, mouth suddenly completely dry.

Another development in the last few weeks had been overwhelming arousal whenever she was in Deeks’ presence. Everything seemed amplified by a hundred. Just his grin had her feeling all fluttery and wanting to climb Deeks like a tree.

It didn’t help that with the warmer temps, he’d taken to roaming around shirtless more frequently.

Deeks pulled himself up with a particularly energetic movement that made his already low hanging gray sweats slip a touch lower on his hips.

Kensi gasped softly, eyes now drawn to the paler skin revealed. The deep V of his hips disappearing beneath those pants that cling to him in just the right way. She suddenly envisioned sliding them down, inch by inch, revealing soft blonde hair, firm thighs…Kensi choked softly, squirming against the window.

She was too far away. Sliding the door open, Kensi stepped onto the concrete, the ground warm beneath her feet. Deeks’ eyes opened at the sound of the door, and he smiled, releasing the push up bar, and Landry lightly on his feet.

“Hey, how was your appointment with Kilbride?” he asked, grabbing a towel and swiping it across his forehead. Thankfully, he didn’t touch the rest of his glistening body.

“Uh, good,” Kensi replied distractedly. “He said, um. He said I should be able to transition to an advisory position without too much trouble.”

“That’s fantastic.” Deeks tugged her in for a hug, wrapping his arms tight around her. He smelled slightly sweaty, and she inhaled deeply, focusing on the scent of him, the hard muscle covered in smooth, warm skin of his chest beneath her hand. “I’m so proud of you.”

She opened her eyes, finding herself face-to-face with the hallow of Deeks’ throat and she desperately wanted to press her lips to it. Suddenly it was all too much, yet not nearly enough.

“We should���”

Kensi cut him off with a desperate kiss, using his surprise to spin him around and backwards. Deeks’ back hit the glass with a light smack, and he made a soft throat sound, hands falling to her waist.

“Woah,” he gasped when Kensi released him, only to attack his neck instead. “This is unexpected.”

“Mm, you’re driving me crazy,” Kensi growled into his collar bone.

“Really?”

Kensi slid her hands down his chest and past his waistband, and lightly palming him through his sweats to quell any doubts. His hips jerked reflexively, his head dropping to her shoulder as he emitted a low moan.

“Oh my god,” he sighed. Kensi grinned against his skin, pleased by his response. She gently nipped at his collar bone, soothing the spot with another kiss before she pulled back.

“Let’s go inside,” Kensi suggested, dragging him to the door.

***

A/N: I’ve decided after all she’s (they’ve) been through, to give Kensi a break on the unpleasant pregnancy symptoms.

[freeonlineworkouts]

What is the Most Effective Ab Workout for Women?

[zenaidamacrouras1]

Hey so about SPD - I think I have complications from it still, my kid is like a year old. Do you have any advice on dealing with that?

Hi yes! It's funny because so much of my tumblr is Marvel fandom but I forget how some of my "indignities of gestating" posts break containment. Hi friend! Congrats on your one year old. What a sweet age!

So, to everyone who may read: when you make a whole baby inside your musculoskeletal system and especially if you eject it vaginally (well probably c-sections too I just don't know about them) it's not surprising that some of your body parts end up in the wrong place as a side effect. I do NOT UNDERSTAND why assessing for such issues is not standard. It makes me SO ANGRy. So yes I will now overshare about my experience.

You may want a chiropractor to realign your pelvis/hips/spine/etc post partum, I did this and I believe it helped. It may take 2-3 visits if things are really out of whack. If the chiro doesn't give you exercises to strengthen in addition to realignment, then I would get thee to a physical therapist next. Or do PT first if you have to choose.

Physical therapy, specifically strengthening your thighs, hips and pelvic floor I would guess, may help. You (everyone!) should find a PT that knows things about post partum bodies, which is not every physical therapist. I ended up going to a person who specialized in pelvic floor weakness after my first kid and then I had diastasis recti, which is when your ab muscles separate, as well as pelvic floor drama, after the second.

Both times I was able to find a PT with post partum experience by just calling the larger PT places in town and asking for that.

Fyi: Diastasis recti: (If you tense your ab muscles and push down right above or below your belly button, those muscles should not have a gap wider than a finger or so there, if they do that's diastasis recti and physical therapy will help). (Fwiw I didn't know I had DR but I went to the PT for crippling back pain figuring something was broken and hey! that's what it was. Fun story but my second kid was born 10 lbs and then doubled in size like immediately and oh my god. Sometimes I see one year olds that are the size my monster was at 3 months. I still remember trying to fit him in a newborn size diaper at the hospital and he just busted out of it. The nurses were so excited to weigh him when he was born because they had bets on if he would top 10 lb. When the midwife was checking my abdomen to feel his position while I was in labor, she said in alarm, "how tall are you??" i said "about 6 ft." And she said, "wow! Your baby is really huge!"

That entire human was IN MY BODY and yes, he left a trail of damage. (I love him)

My point is, most of my issues were fixed within 8 physical therapy visits. EIGHT. Miracle.

Pelvic floor: My pelvic floor muscles were so fucked over after baby #1, which I think can link with SPD, that I couldn't feel that I couldn't exercise them. This caused me a lot of issues.

So the PT hooked me up to a machine that let me see when I actually was or was not stimulating those muscles and then I was eventually strong enough to be able to do kegels and a bunch of other things. It was miraculous. I should find that woman and send her flowers as I am grateful for her help literally every time I sneeze or cough or walk up stairs (because I don't pee or have severe pain when I do those things.)

If you don't have access to physical therapy, then you might look up the SPD exercise of squeezing a can between your knees, which was my favorite. The Yoga pose bridge (with can between your knees) was also great.

As well as doing anything to gently strengthen your thighs, hips and core. Gentle yoga will help a lot, and probably not make anything worse, and well as squats and leg lifts.

Everything is all wibbly wobbly and timey wimey (wait that's the tardis) and a safe bet is slowly making things from your knees to your belly button stronger.

The safest bet is to have an actual professional diagnose what's happening. If you are really out of alignment, the muscle strengthening isn't going to help, and if your muscles are off balance (like when my pelvic floor muscles were so weak) strengthening around it can exascerbate the imbalance and increase back pain.

I really hate taking care of myself and doing maintenance but a lot of this is fixable with just a couple visits.

So please don't suffer another year without checking in with a professional. Because you deserve to have answers and live pain free. ❤️❤️❤️ Please feel free to comment/chat if you have questions.

[ranjith11]

Top 10 exercises to build muscle | Akram Yoga & Personal Training

In this video, we talk about how to build muscles and the top ten muscle-building exercises. Let's watch the video Top 10 exercises to build muscle by Akram yoga & personal training.

[fitnessnirvana]

Example muscle groups to work out together

The easiest way to determine the proper muscle group split for you is to experiment with numerous ways before settling on the muscle group combinations that work best for you and your lifestyle. It should assist you attain your goals while also allowing you adequate relaxation and recovery! When organizing your weight training program using muscle group splits, keep in mind that the larger muscle groups should be trained first in each session. For example, in a chest and triceps workout, work your chest first. Training the smaller muscles initially may leave them too exhausted to perform larger lifts, making your exercises less effective and increasing your risk of injury.

5-day split: Whole bodyThis workout split trains each important muscle group once a week for five days. The routines target smaller muscular groups, such as glutes and hamstrings, allowing for more intense workouts and maintaining existing strength levels.

Monday: Glutes and hamstrings

Tuesday: Back and biceps

Wednesday: Chest and triceps

Thursday: Quads 

Friday: Shoulders and abs 

Saturday/Sunday: Active recovery/rest

6-day split (Push/ pull/ legs): While the above split is ideal for muscle maintenance, training each group twice a week promotes muscular growth. Push/pull/legs (PPL) is a technique that divides your body into three groups: 'pushing' muscles (chest, shoulders, triceps), 'pulling' muscles (back, biceps, arms, abs), and legs.PPL allows you to target each muscle group twice a week and get the most out of each activity inside the same workout. For example, a bench press works all three pushing muscles, while a squat works all leg muscles.

Monday: Chest, shoulders and triceps

Tuesday: Back, biceps, abs and forearms

Wednesday: Legs

Thursday: Chest, shoulders, and triceps

Friday: Back, biceps, abs and forearms

Saturday: Legs

Sunday: Rest

4-day split (Upper/ lower): If you can only go to the gym four times a week but still want to improve your overall strength and muscle size, an upper/lower body split can be quite beneficial. It divides your workout into upper and lower body muscles, with each group being worked twice.For this example, we've divided the upper and lower groups into upper push, upper pull, lower quads, lower hamstrings, and glutes, but you can use the same muscles on both upper and lower days if you choose.

Monday: Upper - chest, shoulders and triceps

Tuesday: Lower - quads

Wednesday: Rest

Thursday: Upper - back, biceps, abs and forearms

Friday: Lower - hamstrings and glutes

Saturday/Sunday: Active recovery/rest

[kemetic-dreams]

Are dips more effective than push-ups?

The debate between dips and push-ups often centers around their effectiveness in building upper body strength and muscle mass. Both exercises are valuable and offer unique benefits, but determining which is more effective depends on individual fitness goals and how each exercise is integrated into a workout routine. Here’s an in-depth comparison:

Understanding the Mechanics and Benefits of Dips

Dips are a compound exercise primarily targeting the triceps, chest, and shoulders. They can be performed using parallel bars, a dip station, or even the edge of a bench for bench dips. The vertical pushing motion of dips allows for a greater range of motion compared to horizontal pressing movements like push-ups, enabling deeper muscle activation. This increased range of motion can lead to more significant muscle growth, particularly in the chest and triceps.

Understanding the Mechanics and Benefits of Push-Ups

Push-Ups are a foundational bodyweight exercise that targets the chest, triceps, shoulders, and core. The horizontal pressing movement of push-ups requires stabilization from the entire body, making it a more comprehensive exercise for overall muscle endurance and core strength. Push-ups are highly versatile, with numerous variations that can target different muscle groups and increase difficulty.

Comparing Muscle Activation

Dips for Muscle Activation

Triceps: Dips are one of the most effective exercises for triceps development. The vertical pushing motion places a significant load on the triceps, particularly when the elbows are kept close to the body.

Chest: Leaning forward during dips can increase chest activation, making them an effective exercise for pectoral development.

Shoulders: The shoulders are engaged to stabilize the movement, particularly the anterior deltoids.

Push-Ups for Muscle Activation

Chest: Push-ups are excellent for targeting the pectoral muscles. Variations like wide-grip push-ups can emphasize chest engagement.

Triceps: Close-grip push-ups place more emphasis on the triceps, similar to the effect of dips.

Core: Push-ups require significant core stabilization to maintain proper body alignment, providing an additional workout for the abs and lower back.

Benefits of Dips for Strength and Muscle Building

Increased Range of Motion: The greater range of motion in dips can lead to enhanced muscle activation and growth, particularly in the chest and triceps.

Higher Load Potential: Dips allow for the addition of external weight (e.g., using a weight belt), making it possible to progressively overload the muscles more effectively than with bodyweight push-ups.

Muscle Hypertrophy: The ability to add weight and the deeper range of motion make dips particularly effective for muscle hypertrophy in the upper body.

Benefits of Push-Ups for Endurance and Stabilization

Core Engagement: Push-ups engage the core muscles to maintain stability and proper form, providing a more comprehensive workout that includes the abs and lower back.

Accessibility: Push-ups can be performed anywhere without any equipment, making them highly accessible and convenient for all fitness levels.

Joint Health: Push-ups place less stress on the shoulder joints compared to dips, which can be beneficial for those with shoulder issues or recovering from injuries.

Advanced Variations and Progressive Overload

Advanced Dip Variations

Weighted Dips: Adding a weight belt or wearing a weighted vest increases resistance, promoting greater muscle growth and strength.

Bench Dips: Using a bench for dips can be an excellent modification for beginners or those focusing on triceps isolation.

Advanced Push-Up Variations

Plyometric Push-Ups: Explosive push-ups that involve leaving the ground can enhance power and fast-twitch muscle fiber engagement.

Decline Push-Ups: Elevating the feet increases the intensity and shifts more focus to the upper chest and shoulders.

One-Arm Push-Ups: These push-ups challenge balance and significantly increase the load on each arm, promoting unilateral strength and muscle symmetry.

Combining Dips and Push-Ups for Optimal Results

For the best results, incorporating both dips and push-ups into your workout routine can provide a well-rounded upper body workout. Here are some strategies to combine these exercises effectively:

Supersetting: Perform dips followed immediately by push-ups to maximize muscle fatigue and growth.

Circuit Training: Include dips and push-ups in a circuit to improve cardiovascular endurance and overall muscle conditioning.

Balanced Routine: Alternate between dips and push-ups throughout the week to ensure balanced muscle development and prevent overuse injuries.

Common Mistakes to Avoid

Improper Form: Using incorrect form in either exercise can lead to injuries and reduce their effectiveness. Focus on maintaining proper alignment and controlled movements.

Overtraining: Excessive frequency without adequate rest can lead to overtraining and muscle fatigue. Ensure balanced training and recovery.

Lack of Variation: Sticking to only one type of push-up or dip variation can lead to plateaus. Mix up your routine to continually challenge your muscles and promote growth.

Conclusion

Both dips and push-ups are highly effective exercises for building upper body strength and muscle. Dips offer a greater range of motion and higher load potential, making them excellent for building triceps and chest strength. Push-ups provide comprehensive muscle engagement and core stabilization, making them a versatile and accessible exercise. The best approach is to incorporate both exercises into your routine, leveraging their unique benefits to achieve a well-rounded upper body workout. By focusing on proper form, progressive overload, and balanced training, you can maximize the effectiveness of both dips and push-ups, leading to improved strength, muscle growth, and overall fitness.

[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.

[swolesecrets]

America is Obese.

Before I begin, I think it is crucial that I tell you a bit about me... My name is Gwyneth, I am a 17 year old girl who loves fitness, starting my fitness journey around 2-3 years ago. I have always had a caring and empathic personality, ultimately hoping to help people. For that reason among many others, I plan on pursuing a career in nursing as well as personal training. My goal is to preach the wonders of the fitness world whilst assisting people to attain their goals. Welcome to swolesecrets...  

The detrimental obesity epidemic is an overlooked societal issue specifically throughout the Western community. "The latest estimates are that approximately 34% of adults and 15–20% of children and adolescents in the U.S. are obese." According to https://www.ncbi.nlm.nih.gov, this concludes that obesity is a health concern that affects every age segment of the U.S population. Just how detrimental can an obese population really be though?.. VERY bad. 

Defined by the Oxford English Dictionary, the term obesity is “The condition of being extremely fat or overweight; stoutness, corpulence.” Ultimately posing affects one's physical capabilities and quality of life. 

“But how does someone else’s physical health affect you?” 

As a gym nerd myself and an aspiring personal trainer, it is simply a fact that this growing obesity epidemic will have an impact on the society as a whole, and here’s why… Given that as seen by definition; this state of health imposes compromises to the individual's physical demands… We can foresee economical issues given that more people are incapable of doing difficult jobs essential to a functioning society, such as trade work, floor nursing and emergency services amongst many others, and in fact increase tax rates and pose negative effects on the healthcare system. 

Just within recent years, obesity rates have spiked immensely. In terms of a historical science stand-point, early primates and our ancestors were “physically fit”, because it was a factor that determined their survival rate, which can be proved by the Darwin Theory. “Survival of the fittest” literally and metaphorically. 

It is most important to note that weight does not correspond to obesity! Everyone is different, in terms of metabolisms, genetics, bone structure and where they may carry weight. To say that being “skinny” or being “larger” is healthy or unhealthy is unfair, the truth is, there's no set definition of what a healthy person is as long as their body does not compromise them from expected average tasks and their favorite activities. Did you know that exercising speeds up your metabolic rate naturally, thust decreasing your risk of obesity.

In the most simple way, weight is determined by the average ratio of calories being consumed to calories being burnt. When the average person consumes more than what the body is able to burn, that's when we can observe a gain of weight.

“But do the pros REALLY outweigh the cons?”

There are so many reasons why exercise is beneficial for humans' emotional, physical and psychological well-being. I think that everyone could benefit from exercise, especially for themselves. It doesn't matter how you do it, the fitness world is so immense from weightlifting, zumba classes, pilates, yoga, aqua fitness, sports, swimming, cardio, home workouts, biking and perhaps even walking your dog.

Let's be real, many of us don't like exercising at first. I certaintly didn't. I was in grade 9 during the pandemic when I first set foot in the gym, not knowing what the muscle groups were even called. Nor what a benchpress even was. Thankfully though, through my mask no one could see my facial expression of udder confusion looking up "back workouts for girls", "instant ab workouts", "toned full body workout." into my TikTok search. I think thats one of the many reasons why fitness could benefit EVERYONE. It allows you to challenge yourself; work towards something. For me personally I truly believe fitness has helped immensely with my mental health. From being so isolated in my room every day throughout lockdown, fitness taught me determination, improved my work ethic, allowed me to process my feelings and gain confidence.

With that being said, throughout this Blog I will discuss the insides of the fitness industry including, the many benefits of working out, motivation sources, my journey in depth, healthy nutrition advice, my favorite workouts, time management with working out and much more…

[joylinda-hawks]

One of the most famous photos of young ZZH. A photo that can be a motivation for each of us to take care of ourselves. ZZH, like every young man, is proud of his figure and likes to brag about it. And there is something to be proud of, because when you look at the photo you can see the effect of hard work. We can talk about genetic conditions, but without regular and long exercises it was impossible to achieve such a figure. ZZH has a narrow waist, which is not often seen in men, but he can emphasize it well. For example as in the photo. Using an ordinary piece of paper, ZZH shows us how slim his waist is. I don't know under what circumstances this photo was taken, perhaps it was the result of a bet with friends. Never mind. ZZH is dressed in sportswear, which includes baggy sweatpants and a simple white T-shirt, which he lifts up to show off his trained abs. To keep the shirt from sliding down, and since both hands were occupied, ZZH held it with his teeth. Even though he holds his shirt with his teeth, you can see his mischievous smile. This pose that ZZH shows and this photo made him very happy. The lighting coming from the side strongly emphasizes the muscles of his body, and the close-up of his hand to the camera lens shows us how long his fingers are. Here are some of the most adorable photos of ZZH.

[astra-galaxie]

Dee Lebeau

Biographical information

Full Name: Dee Lebeau

Gender: Demigirl

Sexuality: Demisexual

Status: Alive

Age: 17 (season 1)

Birth: 1996

Race: Human

Nationality: French-American

Origin: Old Town, Grimsborough, USA

Residence: Old Town, Grimsborough, USA

Profession(s): Tour Guide

Family: Unnamed parents

Profile

Height: 5’0” Age: 17 (season 1) Weight: 117lbs Eyes: blue Blood: AB+

Dee is a bubbly teenager with fair skin, blue eyes, and long brown hair dyed a multitude of rainbow colours. While working, she wears a tour guide uniform consisting of black tights and a matching t-shirt, a blue skirt and vest, and black shoes.

As per her suspect appearance in Worst of Wives and Worst of Women, it is known that Dee has watched Hamilton, exercises, and eats maple syrup.

Synopsis

Dee was a suspect in the murder investigation of Renée Murphy. She works at the Grimsborough tourism bureau as an information clerk and tour guide. She spends her days giving visitors suggestions and advice for their visit to Grimsborough, recommending places and attractions to see.

One of these visitors was Renée Murphy. The woman had gone to the tourist bureau to demand the whereabouts of her "daughter" Adalet. But Dee had no idea who Renée was looking for and told her they were a tourist bureau, not a lost and found. She offered to recommend some places to visit, but Renée kept insisting Dee tell her where to find her "daughter."

After the woman showed no signs of calming down, Dee called her manager and security to escort Renée out of the building. But before she left, Renée ripped Dee's locket off her neck and took it with her. Later, during the investigation, Jones and John reunited Dee with her necklace, and she told them about the incident with Renée.

Dee was proven innocent after Will Murphy was arrested for his aunt's murder. Dee was happy that justice was served, even if the woman was rude and hostile. Now, she can focus on her work helping the tourists of Grimsborough enjoy their time in her extraordinary city.

Story Information

First appeared: Worst of Wives and Worst of Women

Trivia

She has one of the most complicated hairstyles to date. She's tied with Cybele for the hardest!

She loves theatre; her favourites are musicals

Wants to work in theatre and film production, especially in special effects

Disclaimer: Character design was created using Rinmarugames Mega Anime Avatar Creator! I have only made minor edits to the design! Background courtesy of CriminalArtist5

Links to my stories:

The Case of the Criminal (Ao3/Wattpad) Killer Bay (Ao3/Wattpad) Where in the World are the Killers? (Ao3/Wattpad)

[nerves-nebula]

Sorry for the late response, I wasn’t hesitant to elaborate I just missed it at first since I only really check the Teenage Mutant Neglected Turtles tag when a post of yours pops up on my feed. I prefer referring to myself & the people ik irl in vague/gender neutral terms online but to understand wth is going on imma have to be more specific lol

My parents were raised in cultures that treated women like trophies instead of people & only had (cis) brothers. So when they had only kids w/ uteri they were kinda unprepared (tho I don’t think they realized it). They ended up giving all of us boy names (except the oldest who has the most uninspired girly name ever lol) & have always been supportive of us indulging in “masculine” interests (don’t bat an eye at my love of cartoons targeted to boys). They’re very big on nature/“god’s design” however social constructs of gender roles are man made therefore do not matter. This makes them seem progressive on the surface but when you take 2 seconds to think you realize they literally just ignore the fact that we live in a society & people matter/are valid. I actually still live with them so while ik my gender identity isn’t exactly cis it’s not really safe for me to find out what flavour of trans I am (I was using “trans” as an umbrella term). I can safely act v gnc as long as i stick to she/her & identify as a girl tho so that’s nice (calling myself gnc would probably earn me a lecture & a media ban. They would ground me too but I’m too introverted for that to have an effect)

I had never really thought about the internalized sexism behind this whole situation so this has been a fun mental exercise :)

But yeah, TLDR; parents didn’t know how to raise girls so assigned us gnc at birth & have already disowned the youngest for revealing how right they were (he’s gender fluid & made the smart decision of “moving out early” as I like to call it)

-A(GNC)AB

that is some WILD shit there, huh. thanks for extrapolating.

good on ur sibling for getting out of there, hope you can follow suit soon.