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Unlocking the Power of Leg Exercises: A Guide
Legs exercises that are better than the back squat? Is it possible?
If you have small legs and think the only way to grow them is by squatting heavy, then you need to rethink your approach.
Troy Adashun explains how he switched up his leg training and managed to achieve impressive strength and muscle gains without using the barbell back squat.
He argues that there are many other lower body exercises that are better when it comes to hypertrophy of the lower body.
“I wanted to make this video because, contrary to popular belief, you don’t need to squat heavy weights to grow your legs. Today’s leg workout for growth will contain no barbell squats whatsoever.”
“When I started lifting, I thought squatting as heavy as I could was the best way to get bigger legs, but it turns out I was training more for strength than hypertrophy. Try this leg workout for bigger legs and feel the difference in the rep ranges, pacing of each rep, and overall exercise selection.”
“These leg exercises will blow up your legs in a short and intense workout. I call this type of training the balloon method, and it’s how I train to grow any muscle.”
Exercises that are Better than the Squat for Lower Body Muscle Gain
Legs Exercises that are Better: Dumbbell Bulgarian Split SquatProbably one of the most painful and effective leg exercises that exists.
Go nice and deep, and don’t cheat the movement.
You will feel this all the way from your glutes to your quads.
Stick to a 10- to 12-rep range for maximum muscle growth gains.
Keep the knees over the toes and overload each leg, one leg at a time. To make the exercise even harder, try paused reps. Hold the bottom position for at least 3 seconds to maximize time under tension.
Legs Exercises that are Better: Dumbbell Walking Lunges Super Set with Hands Over the Head Walking Lunges
This will further fatigue the legs in a functional and challenging way.
Again, the superset will extend the time under tension, which will result in more muscle growth.
Growth Tip: Add bodyweight versions of each exercise as a super set.
Legs Exercises that are Better: Dumbbell Sumo Squats
This is an excellent alternative if you are experiencing any lower back issues or are recovering from an injury.
It is impossible to load as heavy as you would for a back squat, and it forces you to keep your core and spine upright and tight.
You can choose to perform this with an elevated heel if you find ankle mobility an issue. Simply place your heels on a weight or bumper plate.
Make sure to squeeze at the top and concentrate on the mind muscle connection.
Legs Exercises that are Better: Leg Extensions Super Set with Dumbbell Romanian Deadlift
Go for 3 sets of 12 reps of both exercises. The RDLs must be performed immediately after completing the leg extensions.
Form Tip: Point your toes out slightly and squeeze your quads as tightly as possible at the top of the movement.
Troy Adashun believes that the following equation, performed within the right rep ranges, is a great principle for leg growth: “Intensity + Consistency = growth.”
TIME-STAMPS FOR VIDEO:
00:00 Why Squats are killing your gains
00:15 The truth about chicken legs
00:50 The perfect leg workout for fast growth
01:50 One of the most painful leg exercises you can do (but it works!)
03:00 DB walking lunges superset for growth
04:45 Great barbell squat alternative
05:20 Great superset for quads and hamstrings
As a final disclaimer, Troy states that consistent back squatting in the 10 – 12 rep range is a phenomenal way to grow your legs. However, he bebelieves that or beginner athletes this runs in parallel with a higher risk of injury than many of the other exercises that he included in his video.
Muscles of the legs
Your legs are full of lots of muscles that control movement in different ways. Some help you walk, while others help you run or jump. The quadriceps are located at the front of your thigh, while the hamstrings are located on the back side. Both groups of muscles work together to provide power and stability when you’re moving around.
Quadriceps (Quads)
The quads are the muscles that make up your thighs. They extend or bend your knees and straighten your hips. The quadriceps consists of four individual muscles: vastus lateralis, rectus femoris, vastus medialis, and vastus intermedius.
Vastus Lateralis
The Vastus Lateralis is one of your quadriceps muscles. It’s located on the outer side of your thigh, and it helps you extend your leg. The Rvastus lateralis is a large muscle that can be strengthened with exercises such as lunges and squats.
The vastus lateralis is located on the outer side of your thigh.
The vastus lateralis is located on the outer side of your thigh. The muscle extends from the middle of your knee to the top of your patella (knee cap), and it lies underneath a layer of fat.
The vastus lateralis is one of four large muscles making up the quadriceps group in your leg: rectus femoris, vastus medialis, and vastus intermedius are its three counterparts. A small portion of each has an anterior attachment point at your pelvis called an iliotibial band or ITB (pronounced I-T-B). This band helps stabilize and support these muscles as they bend your knee forward or back during exercise or daily activities like walking up stairs or climbing into bed after a long day at work.
Rectus Femoris
The rectus femoris is a quadriceps muscle. It makes up one-quarter of your thigh muscle and originates at your pelvis and inserts at the tibia and patella. This segmented muscle is responsible for flexing your knee joint, which helps you move forward when running or walking uphill.
ectus femoris also helps to stabilize your hip as you perform other movements that involve twisting or bending in different directions (for example, kicking a ball).
The rectus femoris runs down the center of your thigh.
The rectus femoris is one of the quadriceps muscles, located on the front of your thigh. This muscle runs down the center of your thigh from your hip to your knee, attaching to the patella (knee cap) in its final few inches.
This muscle is responsible for extending (straightening) and flexing (bending) the knee joint, which allows you to move forward and back in walking motions, as well as turn and twist when running.
Vastus Medialis
The vastus medialis is a muscle located on the inner side of your thigh. It attaches to your knee cap and helps you extend and flex your legs. It also helps you flex your knees by turning inwards. The vastus medialis can help prevent injuries like ACL tears because it is used to stabilize the knee joint during movement.
The vastus medialis is located on the inner side of your thigh. It attaches to your knee cap.
The vastus medialis is located on the inner side of your thigh. It attaches to your knee cap, and helps straighten your leg.
Vastus Intermedius
Vastus intermedius is located underneath the rectus femoris and extends from your hip to your knee. It attaches to your knee cap, which helps it extend and flex legs, as well as flex knees.
The vastus intermedius is located underneath the rectus femoris and extends from your hip to your knee.
The vastus intermedius is located underneath the rectus femoris and extends from your hip to your knee. It is a quadriceps muscle, which means that it helps flex your knee.
Hamstrings
The hamstrings are located on the back of your thighs. These muscles help you extend and flex your legs. They also work with your quadriceps to flex or bend your knees, as well as help prevent injuries such as ACL tears.
If you’re an athlete who needs to increase speed, stability or power, having strong hamstrings is beneficial. For example: if you’re playing football (American or otherwise), having strong hamstrings will allow you to make sharper turns when running downfield because they help keep your body upright while sprinting instead of letting it fall forward when turning left or right at high speeds like it might otherwise do so easily without strong hamstrings supporting them!
Your legs are full of lots of muscles that control movement in different ways
Your legs are full of lots of muscles that control movement in different ways. The quadriceps and hamstrings are the main muscles on the front and back of your thigh, respectively. The vastus medialis is on the inside of your leg. Abductor muscles (the gluteus medius and minimus) support hip motion while adductor muscles (adductor longus, brevis and magnus) squeeze in from each side to hold things together!
#at home legs exercises#legs exercises machine#dumbbell legs exercises#band legs exercises#strength legs exercises#legs exercises gym#legs exercises with weights#body weight legs exercises#gym legs exercises#resistance band legs exercises#slim legs exercises#toned legs exercises#toning legs exercises#legs exercises for bad knees#pull legs exercises#legs exercises for women#legs exercises calisthenics#legs exercises with free weights#leaner legs exercises#best legs exercises with dumbbells#free weights legs exercises#calisthenics legs exercises#cable machine legs exercises#buttocks and legs exercises#thinner legs exercises#legs exercises with chair#lymphedema legs exercises#best bodyweight legs exercises#best legs exercises at home#best legs exercises for mass
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My apologies to anyone at the gym who's noticed me wearing the same workout clothes 3 days in a row. They don't make many affordable workout clothes for short fat girls, and I also don't have my own washer and dryer. I'm just doing my best to maintain my body.
#body maintenance#exercise#laundry#went shopping for workout clothes tonight#I shopped for 3 hours and only found one complete outfit for#there were only a handful of things in my size#it's like they don't want fat people losing weight until we're already a size twelve#I know there's some great plus size clothes online#but I don't want to spend $80 on one pair of leggings#our apartment doesn't have any washer and dryer#so nothing gets clean until we have time to go to the laundromat#I've been surviving on about 4 outfits to wear to the gym for a few months#but they're all shorts and tanks and now it's freezing cold#I just want to be active and maintain my body and not hurt all the time#I'm going to keep exercising because it's been good for me#the logistics are kind of a pain though#I'm going to keep being the fat girl there ruin the gym bros day#some of the serious gym bros will flex in the mirror and then get annoyed when they see my fat ass in the background#yeah bro I'm still here taking time on your bicep machine lifting 25lb#*smiles and waves*#I do not have a personal trainer because when they asked how much weight I wanted to lose#and I told them I didn't own a scale they would probably blue screen#which would be very funny#health over thinness
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Diet culture is actual nonsense to be honest. People in my life keep telling me “oh you look like you’ve lost weight!” I’ve literally only lost 3 kilograms since the doctor weighed me, calculated my BMI and told me I was obese. It’s just that I run now and eat a lot more protein and am building muscle
#i haven’t in any way been Trying to lose weight#i’m definitely not on a calorie deficit most of the time. i treat my body like a garbage disposal#but i work out 5+ days a week#three days i run; one day i do an hour of pilates and one day i do at least 45 minutes on the exercise bike#plus sometimes i hula hoop; lift dumbbells; do yoga; hike a few miles with my friend; swim; etc#for this reason my legs are becoming toned as fuck and i’ve lost belly fat; such that i’ve dropped a clothing size on my top half#but the scale still says the same number#and yet i feel better. i can do more. my blood pressure is getting better#diet culture is a SCAM and bmi is NONSENSE#you want to lose weight? eat a calorie deficit. but good fucking luck because that shit is not easy#you want to feel healthier and be happier with the way your body looks? just move your body more#find physical activity that you enjoy and do it often#and if it hurts SLOW DOWN or do less. it’s not supposed to hurt. it’s going to be uncomfortable sometimes but it shouldn’t HURT#whenever i get a stitch i just start walking because fuck it. life is too short#personal
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How to Build Muscle at Home: Effective Bodyweight Workouts
In the quick-moving present-day way of life, the quest for actual wellness and muscle advancement has developed past the limits of customary rec center spaces. With the rising interest in helpful and open wellness arrangements, numerous people are going to locally established exercises as a feasible other option. This change in outlook isn't just determined by the worldwide well-being challenges yet in addition by the longing for an adaptable and customized way to deal with wellness.
Building muscle at home has turned into a well-known pattern, and one of the best strategies for getting forward momentum is through bodyweight exercises. These activities influence the obstruction of one's own body to advance muscle development, strength, and perseverance. The charm of locally situated muscle building lies in its adaptability, moderateness, and the capacity to coordinate flawlessly into everyday schedules.
This article expects to direct people on the excursion of building muscle at home through viable bodyweight exercises. We will investigate the basics of muscle improvement, the significance of a favorable home rec center climate, and dig into an extensive cluster of bodyweight works. Toward the finish of this aide, perusers will be outfitted with the information and inspiration to set out on a remunerating wellness venture inside the solace of their homes.
Setting the Establishment: Understanding Muscle Building
Laying out a vigorous comprehension of muscle building lays the preparation for an effective and manageable wellness venture. At its center, muscle building includes the hypertrophy of muscle strands, a cycle accomplished through deliberate preparation and variation. Separating between quick-jerk and slow-jerk muscle strands gives experiences into how designated activities can animate muscle development and strength advancement.
The foundation rule of muscle building is moderate over-burden, underscoring the need to ceaselessly test muscles with expanding obstruction. This rule is especially pertinent to bodyweight preparation at home, as it guides people in adjusting activities to guarantee continuous feeling and development without the requirement for outer loads.
Moreover, perceiving the significance of fitting exercises to individual wellness levels is crucial. Understanding one's ongoing degree of wellness takes into account the customization of schedules, advancing steady movement, and limiting the gamble of injury. This thorough comprehension of muscle advancement gives the information expected to plan compelling and customized locally situated bodyweight exercises, guaranteeing that people set out on their wellness process with lucidity and reason.
Establishing a Home Exercise Center Climate
Creating a powerful home exercise center climate is essential for an effective wellness venture. Using accessible space successfully includes a smart evaluation of the assigned region, whether it's an extra room, a corner in the living space, or an outside setting. Clearing mess guarantees a protected and centered exercise space, encouraging a climate helpful for actual work.
Picking fundamental gear for bodyweight exercises improves the adequacy of home preparation. Things, for example, practice mats, obstruction groups, and a draw-up bar are flexible devices that take care of different muscle gatherings. The essential situation of these components adds to a coordinated and productive exercise space.
Keeping up with inspiration is a critical part of a home rec center climate. Personalization through persuasive stylistic layouts, lively tones, or inspirational statements makes an elevating environment. Integrating music or diversion, alongside laying out a predictable exercise routine daily schedule, supports inspiration and discipline.
At last, a very well-planned home exercise center permits people to flawlessly coordinate wellness into their regular routines. Whether adjusting an extra room or using restricted space inventively, the objective is to cultivate a climate that upholds active work as well as moves people to seek after their wellness objectives inside the solace of their homes reliably.
Successful Bodyweight Activities for Muscle Building
Bodyweight practices offer a flexible and open means to develop muscle fortitude and definition without the requirement for conventional rec center hardware. Zeroing in on the chest area, push-up varieties like the norm, wide grasp, and precious stone push-ups draw in the chest, rear arm muscles, and shoulders, giving an establishment to chest area strength.
Pull-up varieties, including standard, jawline ups, and commando pull-ups, successfully focus on the back and biceps. These activities influence body weight for the opposition, advancing muscle development and improving generally speaking chest area improvement.
Lower body exercises integrate bodyweight squats, thrusts, and glute spans. Bodyweight squats give a central development example to the quadriceps and glutes, while rushes target leg muscles with varieties like forward and switch thrusts. Glute spans center around the hamstring and glute initiation, adding to a balanced lower body schedule.
Center reinforcing practices envelop board varieties, bike crunches, and leg raises. Boards connect with the whole center, while bike crunches target obliques and leg raises reinforce the lower stomach muscles.
Integrating these activities into a routine is considered a thorough, full-body exercise that difficulties muscles and invigorates development. The versatility of bodyweight practices makes them reasonable for all wellness levels, giving a functional and viable way to deal with muscle working at home or in a hurry.
Lower Body Exercises: Chiseling Strength and Soundness
Focusing on the lower body through deliberate exercises is fundamental for accomplishing general strength, steadiness, and stylish equilibrium. Bodyweight squats act as a fundamental activity, drawing in the quadriceps, hamstrings, and glutes. Varieties like gun squats and bounce squats increase the test, advancing muscle development and power advancement.
Thrusts offer a unique way to deal with lower body preparation. Forward rushes actuate the quadriceps and glutes, while invert jumps stress the hamstrings and glutes. The expansion of strolling rushes presents a useful part, improving both strength and dependability.
Glute scaffolds and hip pushes disconnect the glutes and hamstrings, giving a viable means to create and condition these muscle gatherings. Single-leg varieties, for example, single-leg glute spans, assist with tending to muscle uneven characters and further develop in general lower body balance.
Integrating calf raises focuses on the muscles of the lower leg, upgrading calf strength and definition. Side leg raises center around the external thighs, adding to a balanced lower body schedule.
By consolidating these activities into a complete lower body exercise, people can encourage muscle improvement, further develop useful development examples, and upgrade by and large lower body feel. Whether proceeded as a feature of a home exercise routine daily practice or coordinated into a more extensive wellness routine, designated lower body practices are vital to building areas of strength for a decent constitution.
Center Fortifying Activities: Building a Strong Groundwork
A vigorous center is indispensable to generally speaking strength, dependability, and useful wellness. Boards and their varieties stand as central activities for center commitment. Standard boards, sideboards, and board leg raises work the whole center, underlining steadiness and perseverance.
Bike crunches offer a powerful wind to conventional stomach muscle works, drawing in the obliques and advancing adaptability. Integrating slow bike crunches, switch bike crunches, and bike crunch turns gives a complete way to deal with a center turn of events.
Leg raises, whether performed resting or hanging, separate the lower stomach muscles. These activities add to further developed lower body control and definition. Adding scissor kicks to the routine further escalates the commitment of the lower abs.
Russian turns present rotational developments, focusing on the obliques and upgrading sidelong solidness. Hikers give a dynamic center commitment, joining cardiovascular advantages with stomach strength advancement.
The empty body hold is a difficult activity that draws in the whole center. By lying on their back and expanding their arms and legs off the ground, people enact the upper and lower muscular strength, as well as the lower back.
Integrating these center-reinforcing practices into a balanced wellness routine guides in accomplishing a conditioned midriff as well as upgrades by and large stance, balance, and utilitarian strength. Whether performed at home or in a rec center setting, serious areas of strength for an is the establishment for ideal actual execution and injury counteraction.
Planning a Viable Bodyweight Exercise Routine Everyday practice
Making a bodyweight gym routine requires an insightful way to deal with guarantee complete muscle commitment and nonstop movement. Start by organizing exercises to address different muscle bunches for a fair methodology. Chest area practices like push-ups, pull-ups, and plunges can be supplemented with lower-body exercises like squats, rushes, and glute spans.
Consolidate a blend of solidarity and perseverance activities to take special care of different wellness objectives. Incorporate focused energy practices like leap squats or hikers for cardiovascular advantages and calorie consumption. Offset these with isometric activities like boards to upgrade center solidness.
A legitimate warm-up is pivotal to setting up the body for the requests of the exercise. Incorporate dynamic stretches and light cardio to increment blood stream and adaptability. Following the exercise, a cool-down including static stretches further develops adaptability and helps in muscle recuperation.
Adjust the exercise routine given individual wellness levels and objectives. Increment the trouble bit by bit by changing the quantity of sets, reiterations, or consolidating progressed varieties of activities. Track progress utilizing an exercise diary to screen strength gains and distinguish regions for development.
Consistency is critical. Lay out a standard exercise timetable to fabricate a propensity, guaranteeing supported progress over the long haul. This customized and versatile way to deal with bodyweight preparation makes an establishment an effective and charming wellness venture.
Following Advancement and Changes: The Way to Fruitful Wellness
Checking progress is a vital part of any wellness venture, guaranteeing that endeavors yield substantial outcomes and giving bits of knowledge to important changes. Keeping a definite exercise diary fills in as an important device for following individual accomplishments, empowering a far-reaching outline of solidarity gains, perseverance upgrades, and by and large execution.
Consistently recording measurements like the number of redundancies, sets, and rest spans, alongside any changes or difficulties looked at during exercises, gives a reasonable picture of developing wellness levels. This authentic record supports recognizing examples, qualities, and regions that require centered consideration.
As progress unfurls, changes by the gym routine become important to successfully keep up with energy and challenge the body. Bit by bit expanding the force, consolidating progressed varieties of activities, or broadening the gym routine guarantees nonstop excitement of muscles and forestalls leveling.
Furthermore, remaining receptive to the body's signs is significant. Perceiving indications of weariness, irritation, or awkward nature prompts shrewd changes by forestalling injury and advancing ideal recuperation. This versatile way to deal with wellness upgrades' actual execution also keeps the exercise routine drawing in and persuading over the long haul, cultivating a supportable and satisfying wellness venture.
Nourishment Tips for Muscle Working at Home
Accomplishing muscle-building objectives at home isn't just reliant upon powerful exercises but additionally on a balanced and strong sustenance plan. Legitimate nourishment gives the fundamental structure blocks to muscle fix, development, and by and large recuperation.
Adjusted Diet: Guarantee a decent admission of macronutrients - proteins, starches, and fats. Proteins are especially significant for muscle amalgamation, and integrating fit sources like chicken, fish, beans, and tofu is fundamental.
Protein Admission: Consume a sufficient measure of protein to satisfy the expanded needs of muscle building. Incorporate protein-rich food varieties like eggs, dairy, vegetables, and protein supplements if important.
Hydration: Remain very much hydrated to help by and large well-being and ideal muscle capability. Water helps with processing, supplement assimilation, and the end of side effects from the body.
Pre and Post-Exercise Nourishment: Fuel your body before exercises with a mix of sugars and protein to give energy. After exercises, center around recharging glycogen stores and supporting muscle recuperation with a protein-rich bite or dinner.
Supplement Timing: Circulate dinners over the day to keep a consistent stock of supplements. This incorporates having more modest, adjusted dinners each 3-4 hours.
Nutrients and Minerals: Guarantee sufficient admission of nutrients and minerals, especially vitamin D, calcium, and magnesium, which assume fundamental parts in bone wellbeing and muscle capability.
By adjusting sustenance to your muscle-building objectives, you establish an ideal climate for development and recuperation, permitting your locally situated exercises to yield the most ideal outcomes.
Conquering Normal Difficulties in Locally Established Muscle Building
Leaving on a muscle-building venture at home accompanies its arrangement of difficulties, yet with key methodologies, these obstructions can be successfully tended to.
Restricted Space and Hardware: Adjust to bound spaces by zeroing in on bodyweight practices that require negligible gear. Investigate intelligent fixes, for example, using opposition groups, for a different gym routine daily practice.
Remaining Spurred in a Home Climate: Battle possible dullness by fluctuating your exercises, putting forth clear objectives, and making a persuading exercise space. Consolidating music, web recordings, or virtual wellness networks can add a component of energy.
Tending to Potential Muscle Uneven Characters: Focus on muscle-lopsided characteristics by integrating one-sided practices and guaranteeing adjusted exercises. Target more fragile regions with explicit activities to advance evenness and diminish the gamble of wounds.
Irregularity in Preparing: Lay out an organized daily practice and treat home exercises with similar responsibility as rec center meetings. Set explicit exercise times, make attainable objectives, and track progress to remain responsible.
Adjusting to Home Interruptions: Limit interruptions by picking a devoted exercise space away from family unsettling influences. Convey your exercise plan with relatives to establish a steady climate.
Keeping up with Moderate Overburden: Persistently challenge your muscles by continuously expanding the trouble of activities. Change reiterations, sets, or integrate progressed varieties to animate muscle development.
By proactively tending to these difficulties, people can establish a helpful climate for muscle working at home, cultivating consistency, inspiration, and in general outcome in their wellness tries.
#weight loss#healthy living#fitness tips#healthy diet#healthy eating#weight loss diet#fitness and exercise#gym life#gym#gymlife#gymmotivation#gym body#gymrat#workout#gym motivation#leg day#fitness#working out
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getting my blood drawn today to see how I'm reacting to the level of testosterone that I'm on! she already plans on increasing it but depending on how I'm doing so far absorbing she'll recommend taking a supplement or whatever. I'm also gonna have her swab to see if ive got a sinus infection cause I feel like my cold is teetering on the edge of that
#ive notived that my breaking out and my hair is growin faster#and that i seem to be losing weight easier#which is interesting#im down 22lbs since i started doing physical therapy exercises on the 1st of October#ive got another 10lbs to go before im at a weight that ive been recommended#i think i can do it#gotta help my body keep itself together as much as possible#my docs were pretty adamant that i needed to be building up my core and legs cause now ive got the cage around my spine#and my pelvis is fused#so i need to kinda retrain my body now that its all locked down and whatever
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best Exercises for BUILDING STRENGTH and toning muscles
#best toning exercises#best exercises#exercises for women#arm toning exercises for women#difference between building and toning muscle#difference between toning up and building muscle#cardio and strength exercises for women over 50#home workout plan for weight loss and toning#body toning exercises#toning muscle#exercise#exercises for toned arms#exercises for legs#building muscle vs toning
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I know its such a cliche to sign up for a gym membership in January as a new years resolution but I s2g this is the year I become Physically Powerful even more than I was when I was exercising regularly before I moved two years ago and fucked up my Routine
im gonna lift heavy things and all women will want me carnally
#messages from the ouija board#still very hard not to think about my body in terms of weight this time of year when im bombarded on all sides w ads#and thats the biggest obstacle for me wrt fitness is the whole culture around it makes me hate my appearance and then i avoid exercising#For My Mental Health except thats actually terrible for my body bc then i feel like shit#and then my weird nerve in my leg gets pinched again bc i lose muscle there and my leg falls asleep and i feel gross#but this year im gonna thread that needle! im gonna look at pictures of strong fat people to counterbalance the body image shit
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I just want to know why zero of the medical professionals I saw abt my broken ankle warned me that there’s a chance my appetite could be increased after & not just due to stress. I was worried abt something being wrong w me for WEEKS before I finally googled it and found precisely two (2) old forum threads abt how it’s normal to be hungrier after an injury bc your body is working to heal itself (which makes sense when u think abt it). in other news I wish I’d kept a tally of how many packs of fig newtons I have demolished in the last month
#also! for injuries like mine that significantly impact mobility#I imagine we get hungrier bc - at least in my case - I have to do like. cardio and body weight exercises just to get down the hall to the#bathroom. getting up and sitting down ANYWHERE is like doing piston squats every time#just plain standing requires a lot more work from my core and my left leg#etc etc etc. it feels like nonstop strength exercises and I am so tired#and fucking!! HUNGRY#and for me to be noticeably hungry while on 300mg of wellbutrin and 40mg of vyvanse. that’s very hungry#PISTOL squat sorry#don’t make fun of me I don’t do fitness shit
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i am sorry to every mirror pic I’ve ever judged but I’ve been working out regularly for the first time in [redacted] and i feel so good?? cannot believe elle woods and my elementary school gym teacher were right…
#sort of feel like I’m starting to have muscles that aren’t in my legs which is a new experience lol#in high school I was banned from the bench press but would leg press my body weight lol#tw exercise#tw body mention
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10 Incredible Benefits of Tadasana for Your Mind and Body
Presentation: Understanding Tadasana (Mountain Posture) Tadasana, moreover known as Mountain Posture, is one of the foremost crucial and fundamental asanas in yoga hone. The title Tadasana is determined from two Sanskrit words: “Tada” meaning mountain and “Asana” meaning posture. This straightforward however effective posture shapes the establishment for numerous other yoga stances, making it a…
#Balance and Stability#Benefits of Mountain Pose#Benefits of Tadasana#Breathing Exercises#CirculationCardiovascular Health#Core Strength#Daily Yoga Practice#Emotional Balance#Healthy Living#Holistic Health#Inner Peace#Leg Strength#Lung Capacity#MeditationStress Relief#Mental Clarity#Metabolism#Mindfulness#Mountain Pose#Physical Fitness#Posture Improvement#Relaxation#Tadasana#Weight Loss#Wellness#Yoga Alignment#Yoga Benefits#Yoga Benefits for Beginners#Yoga Benefits for Body#Yoga Benefits for Mind#Yoga for Beginners
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At-Home Leg and Hip Fat Burner: Shape Your Lower Body in Just 20 Days
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Ready to give those legs and hips a little TLC? Get excited because we've got just the thing for you: the At-Home Leg and Hip Fat Burner! In just 20 days, you'll be well on your way to shaping up your lower body right in the comfort of your own home. It's like having your very own personal trainer, but without the hefty price tag or the need to leave your living room.
This program is all about making fitness accessible and enjoyable. We'll guide you through simple yet effective exercises and share some easy tips to help you reach your goals. No need to stress about fancy equipment or complicated routines – we're keeping it straightforward and fun. So grab your workout gear and let's get started on this journey to a stronger, more confident you!
Stay consistent and stay positive – even on those days when motivation is low, showing up is half the battle. You've got this! Believe in yourself and keep moving forward. Good luck and have fun!❤️💪
**If you want to be notified when I upload a new video, make sure to subscribe to our channel. I upload new videos everyday from Monday to Saturday!
#roberta's gym#youtube#weight loss workout#weight loss exercise#burn leg fat#leg workout#lose hip fat#hips workout#lower body workout#lower body exercises#Youtube
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Nutritional Hacks for Maximum Muscle Gain: What to Eat and When
Accomplishing the most extreme muscle gain goes past the limits of exhausting exercises and serious lifting meetings; it is complicatedly connected to the fuel we give our bodies. Sustenance fills in as the foundation for understanding the maximum capacity of our muscles, directing their development as well as the effectiveness of recuperation. In the domain of muscle-building, understanding what to eat and when to consume it is similar to opening the mystery code to ideal outcomes.
This article expects to dive into the nuanced universe of dietary hacks planned explicitly for expanding muscle gain. As we leave on this excursion, it's fundamental to perceive that the body works as a powerful framework, answering the supplements it gets with accuracy and explicitness. We'll disentangle the meaning of an even eating routine that envelops the right extents of macronutrients — proteins, starches, and fats — and dive into the critical pretended by micronutrients in supporting general muscle wellbeing.
Besides, we'll investigate the specialty of timing, taking apart the minutes pre-, intra, and post-exercise when our healthful decisions can have a significant effect. This article guarantees not simply a rundown of dietary do's and don'ts, but a thorough manual for healthful methodologies that can be custom fitted to individual objectives and body types. As we venture through the healthful scene, the objective is clear: to provide you with the information expected to advance your eating regimen for the greatest muscle gain.
The Establishment: Building a Strong Nourishing Base
At the center of every fruitful muscle-building try lies the foundation of a powerful dietary establishment. This segment fills in as the bedrock, underlining the basic parts essential for supporting ideal muscle development. Even eating routine structures the foundation, guaranteeing that the body gets the fundamental macronutrients — proteins, starches, and fats — to the right extent. Proteins, the structure blocks of muscle tissue, assume a vital part in cultivating development and fixing.
Computing individual calorie and protein necessities given explicit objectives and body types adds a customized touch to this establishment. Perceiving the significance of micronutrients, like nutrients and minerals, becomes vital for supporting general muscle wellbeing and usefulness.
Hydration, frequently disregarded, is one more key aspect of this establishment. Water isn't just fundamental for generally speaking prosperity yet additionally essential for working with supplement transport, absorption, and supporting recuperation. As we dive into this central layer, the objective is to furnish people with the information expected to make a maintainable and supporting dietary base — a stage whereupon the structure of most extreme muscle gain can be certainly built.
Pre-Exercise Nourishment Procedures
The period paving the way to an exercise is a basic window for preparing with the vital fuel to improve execution and back muscle development. Pre-exercise sustenance procedures intend to decisively set up the body for the impending actual requests, guaranteeing that it works at its pinnacle limit.
Timing of Pre-Exercise Feasts:
Understanding the planning of pre-exercise feasts is critical. Consuming a reasonable dinner containing complex sugars, lean proteins, and solid fats roughly 2-3 hours before practicing gives a maintainable wellspring of energy. For those with restricted time, a more modest nibble 30-an hours before the exercise, rich in effectively edible carbs and moderate protein, can be helpful.
Suggested Macronutrient Proportions:
The ideal pre-exercise feast or bite incorporates an equilibrium of macronutrients. Sugars are fundamental for giving fast energy, while proteins help in muscle conservation during exercise. Counting a limited quantity of solid fats can add to supported energy levels.
Hydration Systems:
Legitimate hydration is basic to pre-exercise arrangement. Drying out can impede execution and prevent muscle capability. Drinking a satisfactory measure of water in the hours paving the way to the exercise is essential. Furthermore, including electrolytes can assist with keeping up with liquid equilibrium and improve perseverance.
By decisively tending to pre-exercise sustenance, people can improve their energy levels, upgrade execution, and lay the foundation for compelling muscle commitment during exercise. This proactive methodology guarantees that the body is good to go to handle the difficulties of an exercise, making way for the greatest muscle gain.
Intra-Exercise Sustenance
The idea of intra-exercise sustenance rotates around furnishing the body with vital supplements during the real activity meeting to support energy levels, improve perseverance, and work with ideal muscle capability.
Advantages of Intra-Exercise Sustenance:
Intra-exercise nourishment is intended to address the wholesome necessities of the body as it goes through actual pressure. Consuming supplements during exercise forestalls muscle breakdown improves execution, and supports general recuperation. This procedure is especially important during delayed or extraordinary instructional courses.
Hydration During Activity:
Remaining enough hydrated during an exercise is the principle. Parchedness can prompt diminished execution and frustrate muscle capability. Tasting water or a games drink with electrolytes all through the exercise keeps up with liquid equilibrium, forestalls squeezing, and supports perseverance.
Speedy Retaining Carbs:
Intra-exercise nourishment frequently includes the utilization of fast engrossing carbs. These starches give a fast wellspring of energy to fuel muscles during the meeting. Choices like energy gels, sports drinks, or effectively edible bites can be helpful, particularly in exercises that endure over 60 minutes.
Electrolytes for Perseverance:
Electrolytes, including sodium, potassium, and magnesium, assume an urgent part in muscle constriction and liquid equilibrium. Recharging electrolytes during delayed practice meetings forestalls weakness, muscle spasms, and supports in general execution.
In rundown, intra-exercise nourishment is expected to support the body's energy levels, advance perseverance, and moderate muscle breakdown during exercise. Fitting supplement admission to the requests of the particular exercise can contribute altogether to accomplishing the most extreme muscle gain and generally athletic achievement.
Post-Exercise Recuperation Fundamentals
The post-exercise time frame is a basic stage in the muscle-building process, where the body looks to fix and reconstruct after the pressure persevered during exercise. Carrying out compelling post-exercise recuperation fundamentals is vital for expanding muscle gain and advancing in general prosperity.
The "Brilliant Hour" and Supplement Timing:
Frequently alluded to as the "brilliant hour," the post-exercise window is a period promptly following activity when the body is especially open to supplement retention. Ideal utilization of supplements during this period upgrades muscle protein union, advancing quicker recuperation and development. Getting the right supplements in this window is critical for ideal outcomes.
Protein Blend and Post-Exercise Nourishment:
Protein is a vital participant in post-exercise sustenance, as it gives the amino acids important to muscle fix and development. Counting a wellspring of excellent protein, for example, whey or plant-based protein, in post-exercise feasts or shakes is fundamental. Hold back nothing of proteins to expand amino corrosive profiles.
Renewing Glycogen Stores with Starches:
Carbs assume a fundamental part in renewing glycogen stores, which are exhausted during serious activity. Consuming a blend of mind-boggling and straightforward sugars post-exercise reestablishes energy levels and supports recuperation. This is particularly significant after perseverance or focused energy preparation.
Suggested Post-Exercise Feasts and Tidbits:
Creating an even post-exercise feast or bite is essential to recuperation. Ideal decisions incorporate a mix of proteins and carbs. Models incorporate a chicken and quinoa bowl, a protein smoothie with natural products, or Greek yogurt with berries.
By focusing on post-exercise recuperation basics, people can gain by the body's uplifted receptivity to supplements, advancing effective muscle fix and development. This deliberate methodology helps with accomplishing the greatest muscle gain as well as adds to long-haul athletic achievement and by and large wellness.
High-level Nourishing Hacks for Sped Muscle Gain
For those looking to raise their muscle-building tries to a higher level, consolidating progressed nourishing procedures can have a tremendous effect on the pace of progress. These hacks go past the rudiments, utilizing explicit supplements and timing procedures to advance muscle gain.
1. Whey Protein Supplementation:
Whey protein stands apart as a foundation for sped-up muscle gain. Its quick ingestion rate makes it an ideal post-exercise supplement, quickly conveying fundamental amino acids to the muscles. Remembering whey protein for the eating routine backs muscle protein blend, cultivating productive recuperation and development.
2. Extended Chain Amino Acids (BCAAs):
BCAAs, including leucine, isoleucine, and valine, are fundamental amino acids significant for muscle protein union. Enhancing with BCAAs, particularly during times of fasting or extreme preparation, can forestall muscle breakdown and improve recuperation. BCAAs are accessible in supplement structure or can be obtained from protein-rich food sources.
3. Supplement Timing for Metabolic Enhancement:
Decisively timing supplement thick feasts can upgrade the body's metabolic reaction, adding to sped-up muscle gain. Front-stacking sugars around exercise times and consolidating protein-rich feasts over the day upholds supported energy levels, muscle fixes, and anabolism.
4. Supplement Parceling:
Supplement parceling includes coordinating consumed supplements toward muscle cells instead of fat cells. This can be accomplished by controlling macronutrient proportions, zeroing in on supplement-thick food sources, and consolidating obstruction preparation. Discussion with a nutritionist or wellness master can assist with fitting supplement dividing methodologies to individual objectives.
5. Expanding Supplement Assimilation:
Improving supplement assimilation guarantees that the body uses the supplements consumed. Counting stomach-related catalysts, for example, protease and amylase, in the eating routine guides in separating and engrossing supplements. Furthermore, consuming specific supplements with dark pepper extricate (piperine) can upgrade their bioavailability.
Consolidating these high-level nourishing hacks requires a nuanced comprehension of individual necessities and objectives. It's fitting to talk with a sustenance expert to fit these procedures to explicit conditions. By incorporating these high-level healthful methodologies, people can speed up their muscle gain venture and accomplish more articulated results.
The Job of Rest and Stress The executives in Muscle Gain
While nourishment and exercise are significant parts of any muscle-building venture, the frequently underrated variables of rest and stress the board assumes essential parts in accomplishing ideal outcomes. Understanding and focusing on these components contribute altogether to general prosperity and the body's capacity to augment muscle gain.
1. Rest Quality and Muscle Recuperation:
Satisfactory, quality rest is fundamental for muscle recuperation and development. During profound rest, the body discharges development chemicals, a central member in muscle fix. Deficient rest disturbs this cycle, frustrating the body's capacity to recuperate from extreme exercises. Go for the gold-long stretches of continuous rest every night to advance ideal recuperation.
2. Cortisol and Stress Effect on Muscle Building:
Persistent pressure and raised cortisol levels can obstruct muscle gain. Cortisol, a pressure chemical, catabolically affects muscles, prompting protein breakdown. Carrying out pressure the executive's procedures, like reflection, profound breathing, or yoga, mitigates cortisol levels and establishes a better climate for muscle development.
3. Rest Cleanliness Practices:
Laying out great rest cleanliness rehearses upgrades rest quality. This incorporates keeping a steady rest plan, establishing an agreeable rest climate, and limiting openness to screens before sleep time. These propensities add to more readily rest engineering and backing the body's recuperation processes.
4. Hormonal Guideline and Circadian Rhythms:
The body's regular circadian rhythms impact hormonal emissions, affecting muscle development. Guaranteeing arrangement with these rhythms, like consuming supplement-thick dinners before the day and considering a continuous breeze down at night, upholds hormonal guidelines. This, thus, advances an anabolic climate helpful for muscle gain.
5. Recuperation Days and Variation:
Integrating booked rest or lighter action days is critical for forestalling burnout and permitting the body to adjust to preparing pressure. During rest periods, the body takes part in fixed processes, including muscle protein combination, adding to general muscle improvement.
Perceiving the interaction between rest, stress, and muscle gain is basic to accomplishing all-encompassing wellness objectives. Focusing on adequate, excellent rest and taking on compelling pressure the board rehearses make an establishment for an enhanced physiological climate, empowering people to open their maximum capacity in muscle-building tries.
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Yesterday in PT my physical therapist told me to make sure I'm not leaning and I said my mom jokes it's a good thing she didn't name me Eileen
#I wobble and lean when I walk a lot and in general#I was leaning to the sides for a lot of exercises#She said I was doing well though. Did the nustep really fast and lifted a bunch of weights with my arms and legs#She did point out again that my knees go backwards when I try to straighten my legs though. She said my ankles do it too#That's why she said maybe I should ask about Ehlers-Danlos syndrome or other similar disorders because there's definitely something going on#My lower joints are extremely flexible. Upper body joints suck at moving though#my posts
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Purchase Unitree Pump Today from FullPump.com
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#tw vent#i love my mom but she just does not. understand#she’s said two things to me today that just really hurt#one of them didn’t even really make sense. she asked me if i wanted to take the dog out for a walk with her and i said no—#i’ll just get ready for bed. and then she asks ‘have you even exercised at all today?’#i was on my feet (standing walking etc) at work for seven hours today—starting before she was even awake#i don’t want to sound like i’m looking down on her for not getting a job—she’s been a ‘stay at home mom’ for decades#(which is a very respectable legitimate job but all things considered i’m the youngest & i’m 20 so i don’t really need an at-home parent…)#but she really doesn’t understand what working for so long is like. and idk why it can be particularly hard on me sometimes—#like i’m perfectly able-bodied (outside of an old injury causing me to use a brace which makes me lean my weight on one leg—#but i’m getting better at trying to balance it) but i just come home from work exhausted and my mom doesn’t understand—#a lot of the time she’ll want me to help out with stuff that normally I’d have no problem with—but after work it’s harder#she’s never like this with my sister—probably because my sister is out of the house so often it’s like she doesn’t live here /because/—#she doesn’t like how things are. but anyway#the other thing my mom said was. so i told her once or twice that when i got home i just wanted to watch the new season—#of the show i can’t stop talking about yk. & she’d watch some with me. but she’d always be pausing it to do something else—#or get distracted talking with my dad or literally anything—#and she won’t admit it so she just makes me sit there essentially so i want to go do something else and maybe watch something else#but when i try she acts like i’m dramatic and just need to ‘wait’ which ofc I can but if the wait turns into twenty minutes for—#every three minutes of show time i’m gonna say I’ll just do something else and come back later#but when I said i had hoped we’d watch more but okay I’ll just go to bed she got upset and said#’theres more to /my/ life than just tv’#which really hurt which is stupid because it implied that there’s not really much to my life besides work and tv#but i know she probably didn’t mean that and it’s just me blowing things out of proportion#there’s a lot of value to my life—i make people happy—i have a lot to offer#it just gets hard when it seems like there’s just work and school and tv shows#even though my main passion is writing about those tv shows lol#but yeah. Feeling kinda shitty about it#but i’m just gonna go to bed and catch up on my sleep#to delete later
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This is just a personal pet peeve of mine but i feel like a lot of online art tutorials overstate the importance of stuff like guidelines to get “correct” anatomy every single time and while those are typically really good handgrips for beginners we should also tell beginners about gesture drawing. Like maybe i’m being too animatorbrained here but being able to pump out a pose in anywhere from 15 seconds to 2 minutes and quickly move onto the next drawing without lingering on every little mistake is a really really good way at getting good at drawing people proportions quickly. If you make mistakes fast you learn from them fast. So here’s a little exercise:
Sit down, grab some reference images, draw ten poses in twenty minutes (or do ten poses in ten minutes if you’re feeling adventurous or confident) and take a step back and look at your work after the fact. Be sure to move from drawing to drawing quickly once your timer is done. Pretend you’re in a model drawing class and the model has already changed pose whenever your timer hits - finish up whatever lines you were drawing, move on to looking at what the model is doing now.
You will make a lot of shitty drawings, of course, but that’s not so bad. You only spent a minute or two making each one. Focus on the drawings you do like, and look at them as a whole.
Look at all the drawings together and how they fit together on the page. Look at little details and lines you’re proud of. Take note of things you found difficult to get right in such a short time. Take note of the things you liked doing. Do the exercise again, and focus in on the things you want to improve or explore.
Maybe you want to focus on how the torso conveys its weight on the legs. Maybe you want to focus on how shoulders and arms bend around the neck. Maybe you want to focus on how to convey depth on the torso. Maybe you can learn something more about how to draw a body if you only draw using sharp lines and angles. Maybe you can learn something more if you only draw using squiggly, overlapping lines. Maybe you can learn more about how to draw a body if you only fill out the shadows with thick, quick lines. Congratulations! You’re not just learning how to draw a body, but you’re now also exploring your tastes!
This is a fine exercise to do alone, but it’s a lot more fun to do as an activity with a small group so you get to discuss the art you made together.
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