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wtficedance · 2 years ago

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hi! i don't necessarily follow women's football but i know some things and i noticed there's a high percentage of ACL injuries in female footballers. i wonder if there's a similar case of ACL injury in women skaters as well? do female footballers and female skaters use their legs differently, biomechanically speaking?

Q #203:

Hi Anon,

First of all, apologize for taking this long. This has been sitting in my notes and I’ve been adding to it for a few weeks. You have come to the right place to talk about the biomechanics of injury, especially in footballers (as someone who grew up playing competitively for over a decade). Football, basketball, volleyball are all lateral impact sports. There’s lots of landing and pushing off to the side and hard planting to quickly change direction. The planting, that really sharp force and change of momentum, is often where athletes tear their ACLs. It’s almost always non-contact, the ligament just experiences too much torsion and shear stress and tears. Skating is less of a lateral sport, because of the glide (in comparison to running where there’s an impact with the stride) so while stroking uses some exterior rotators (the glute medius, piriformis, etc) there’s not a jolt of force in the knee like there is without skates.

In field sports (football, American football, lacrosse, field hockey, rugby) there’s an element of cleats having too much traction with the turf, and getting stuck while the body’s momentum goes another way that wouldn’t happen in a sport like volleyball or basketball. This is also more of a factor on artificial turf than grass, which is why there’s been a major push in women’s football for international games on grass, even in the NFL there has been an increase in demand for grass. That’s not as much a factor in skating.

For female skaters, like Kaitlin Hawayek, who are unlucky enough to tear their ACLs it’s a lot more likely that it’s a contact injury, with a force being applied on the outside of the knee so it caves in and the ACL tears trying to stabilize it. This can happen coming out of a lift or a freak fall, but it’s less likely to a routine stroking motion like a crossover or turn like it is for field athletes. I’m guessing that Kaitlin’s ACL happened on a curve lift dismount gone wrong where her skate got caught and then lots of outside force was applied to her knee.

Female footballers have a uniquely high rate of ACL tears (and other ligament injuries) compared to peers in other sports and their male peers in football. Here’s a few of the reasons that researchers point to as risk factors:

- There’s a social factor that female athletes are more discouraged from strength training which helps balance the strength of the quads and hamstrings which is often a contributing factor to knee stability. And generally female athletes begin puberty earlier and are at a critical part of their musculoskeletal development when they’re most insecure about their body’s and most discouraged from doing resistance training for injury prevention.

In this 2020 literature review [2] of 12 studies on injury prevention protocols in women’s football, they found that “there is low-level evidence that multicomponent, exercise-based programmes reduce overall and ACL injuries by 27% and 45%, respectively.” It should be noted that this literature review included 9/12 studies focused on adolescents (9-18yo), which is that critical period for musculoskeletal development & a time period of extreme social vulnerability.

Across all sports, protocols using agility, plyometric, balance, mobility, and strength protocols are very effective at preventing injuries. “Systematic reviews confirm the efficacy of such programmes to reduce ACL injuries,35 for all athletes and all sports (OR=0.50; 95%CI 0.41 to 0.59), and female athletes specifically (OR=0.33; 95%CI 0.27 to 0.41).“ OR means “odds ratio” so for all athletes/all sports the protocols halves the risk of injury per incidence of risk and for female athletes it reduces it by 67%! Which is huge. And shows that well-rounded training programs are more-so important for female athletes because of general social attitudes that deter strength/plyo/agility training in favor of cardio.

Here’s a little chart of their multi-component studies just for comparison.

- Female athletes are more likely than their male peers to have eating disorders and to deal with malnutrition because of general social expectations. This can lead to weaker muscles, tendons, ligaments, and bones that are more prone to injury at the same impact forces that wouldn’t injure someone not suffering from malnutrition.

- Female athletes are given fewer resources when it comes to training centers, facilities, artificial turf/grass etc. Additionally, more female athletes work at least part-time if not full-time jobs which leads to greater fatigue, less sleep and recovery time, etc.

- Only 6% of orthopedic and sports exercise research is done exclusively on female athletes, so a lot of current sports and recovery science is done on male athletes and just generalized across populations, which ignores female-specific factors. And a lot of papers available on this matter that attempt to derive a conclusion about causality/risk are from reviews not necessarily cohort or longitudinal studies.

- I’ve talked about this previously but the Q-angle, the angle the hip socket sits from the sagittal axis relative to the knee, is more exaggerated the wider your hips are. And it’s almost always larger in women. The additional lateral force makes the knee more likely to bow in and causes shear strain in the ligament. This bowing makes the ligament more vulnerable to tearing than in male athletes who have narrower hips. Strength training with emphasis on external rotation, foot position relative to knees, and weight distribution is important to account for differences in bone structure, and why sports science that’s centered around only male athletes results in a flawed approach for injury prevention in female athletes.

- Football is an extremely fatiguing sport because of the length of games as opposed to sports like basketball and volleyball where there’s more natural stoppage of play. In addition to just endurance, explosiveness is needed in the 89th (and 119th) minute, and the intra-joint forces necessary to create that explosive power are quite large, and when fatigued incorrect body mechanics can lead those intra-joint forces to be applied to weaker structures in the knee.

From a 2021 study [2] focused on changes in biomechanics under fatigue in female footballers w/ 20 participants from 20-31yo: “Knee extension moment decreased in 8, knee valgus moment increased in 5 players. A subset of participants showed a drift of pivoting limb kinematics that matches the known ACL injury mechanism; other players displayed less definite or even opposed behaviors.”

Valgus is a description of a pattern of movement in the knee other than extension/flexion. Particularly with regards to internal rotation from the hip, where internal rotators or ADDuctors (the inner thighs) overpower external rotators ABDuctors (gluteus medius), causing the knees to cave and rotate to face each other as opposed to forward.

This is an example of NFL quarterback Robert Griffin III landing from a standing broad jump, you can see as opposed to directing his knees outwards and forwards, he exhibits knee valgus. Griffin was known for his short, injury prone career. Including torn right ACL in college; right LCL sprain in 2012; torn ACL, LCL, meniscus in 2013; ankle issues, and a whole lot more.

General consensus was that he was so injury prone in college and in the NFL (in non-contact situations) because of his excessive knee valgus that was never corrected.

There has been some general thought that the menstrual cycle (menstruation, follicular, ovulation, and luteal phase) potentially play a role in ACL vulnerability though there is no real consensus.

A 2017 review [3] about the relationship between ACL laxity, menstruation, and contraception attempted to collate studies that relate the 3.

“Twenty-one studies totaling 68,758 participants were included: 5 on the menstrual cycle and ACL injury, 7 on hormonal contraceptives and ACL injury, as well as 13 on menstrual cycle and ligament laxity”

The literature collated suggests that the oral pill potentially reduces risk of tear by 20% but the strength of the evidence in these studies is low, related to overall bias and robustness of research methods/study design.

“Specifically, laboratory studies have found that exposure of the ACL to estradiol results in a dose-dependent reduction in fibroblast and collagen synthesis and that this effect is attenuated by the addition of progestins” estradiol is low during menstruation, peaks during the luteal phase, and then has a secondary, smaller apex halfway through the luteal phase (see pic below). Basically, estradiol peaks during the menstrual cycle create certain periods of time where fibroblasts-cells responsible for the creation of connective tissue-have their proliferation rates decreased, so connective tissue and collagen is being replaced and reinforced significantly less than during the rest of the menstrual cycle. In contrast, progesterone increases fibroblast rate of proliferation, creating a protective effect.

So as you can see in the graph below, in the luteal phase the simultaneous rise of the two hormones cancel one another out whereas in the ovulatory phase, the peak in estradiol with no protective progesterone creates a window of vulnerability for all connective tissues in the body.

“The identification of estrogen receptor positive fibroblasts in the human anterior cruciate ligament strongly suggests female sex hormones may have an effect on the structure and composition of the ligament” [5]

“The proper function of a ligament depends on the appropriate type, synthesis, assembly, crosslinking, and remodeling of collagen. This complex interplay between synthesis and remodeling of collagen is influenced by hormones, exercise, and immobilization. Thus, it is clear the amount of collagen bundles and the individual types of collagen influence the ability of the tendon to withstand loading.”

Progesterone’s protective effect explains why the oral pill (either combined estrogen/progesterone or progesterone only) correlates to fewer ACL injuries. Progesterone essentially tricks the body into never entering ovulation, and prevents development of the follicle which is responsible for estradiol production. So even in the presence of estrogen, there is no massive increase in native estradiol concentration which weakens connective tissue.

All of this to say, a lot more research needs to be done but we do have a preliminary understanding of how certain risk factors can be ameliorated, and that can help us understand what is potentially going wrong at clubs that have had a slew of injuries (looking at you Arsenal women). I love talking about this kind of science, because it is so understudied, so if you want to chat more anon I would love to! But also if this was too much info I’m very sorry I just find it fascinating.

And here’s all the papers cited:

1. Making football safer for women: a systematic review and meta-analysis of injury prevention programmes in 11 773 female football (soccer) players. Kay M Crossley, Brooke E Patterson, Adam G Culvenor, Andrea M Bruder, Andrea B Mosler, Benjamin F Mentiplay.

1. https://bjsm.bmj.com/content/54/18/1089?ref=performancesporthacks

2. Fatigue induced by repeated changes of direction in élite female football (soccer) players: impact on lower limb biomechanics and implications for ACL injury prevention. Matteo Zago, Sina David, Filippo Bertozzi, Claudia Brunetti, Alice Gatti, Francesca Salaorni, Marco Tarabini, Christel Galvani, Chiarella Sforza, Manuela Galli.

1. https://www.frontiersin.org/articles/10.3389/fbioe.2021.666841/full

3. The effect of menstrual cycle and contraceptives on ACL injuries and laxity: a systematic review and meta-analysis. Simone D Herzberg, Makalapua L Motu’apuaka, William Lambert, Rongwei Fu, Jacqueline Brady, Jeanne-Marie Guise.

1. https://journals.sagepub.com/doi/full/10.1177/2325967117718781

4. Report on sex-related factors in sports medicine at the American Orthopaedic Society for Sports Medicine Annual Meeting, Mary K. Mulcahey, MD, of Tulane University School of Medicine

5. Combined Effects of Estrogen and Progesterone on the Anterior Cruciate Ligament. Warren D. Yu, MD; Vahé Panossian, MD; Joshua D. Hatch, MD; Stephen H. Liu, MD; and Gerald A. M. Finerman, MD

https://journals.lww.com/clinorthop/Fulltext/2001/02000/Combined_Effects_of_Estrogen_and_Progesterone_on.31.aspx

#wtficedance #ice dance #figure skating #curious cat #ask me anything #science of skating #acl injury #fa wsl #arsenal women

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shyam-verma · 10 months ago

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The Leg And Butt Workout That Works For Your Body

Achieving a well-sculpted lower body is a fitness goal that resonates with many individuals. A strong and shapely pair of legs and a firm toned butt not only enhance your physical appearance but also contribute to overall strength and functionality. If you're looking for a workout routine that targets these areas effectively, you're in the right place. In this comprehensive guide, we'll delve into the anatomy of the lower body, discuss the importance of a well-rounded workout, and provide you with a detailed leg and butt workout that guarantees results.

Understanding the Anatomy

Before diving into the workout routine, it's essential to understand the anatomy of the lower body. The key muscle groups involved in sculpting your legs and butt include the quadriceps, hamstrings, glutes, and calves.

Quadriceps: Located at the front of your thighs, the quadriceps consist of four muscles that play a crucial role in extending the knee.

Hamstrings: Positioned at the back of your thighs, the hamstrings are responsible for bending the knee and extending the hip.

Glutes: Comprising the gluteus maximus, medius, and minimus, the glutes are the muscles of the buttocks. They contribute to hip movement and play a significant role in maintaining an upright posture.

Calves: The back of the lower leg is home to the calf muscles, which include the gastrocnemius and soleus. They are in charge of stabilization and ankle mobility.

The Importance of a Comprehensive Approach

To achieve a perfectly toned lower body, it's crucial to adopt a well-rounded workout routine that targets all these muscle groups. Neglecting any area may lead to muscular imbalances and hinder your overall progress. Additionally, incorporating various exercises not only prevents boredom but also challenges your muscles in different ways, promoting continuous growth and development.

The Leg and Butt Workout Routine

Now, let's dive into the detailed leg and butt workout that will help you sculpt and tone your lower body. Remember to warm up adequately before starting the routine and cool down afterward to enhance flexibility and reduce muscle soreness.

Squats (Quadriceps, Hamstrings, Glutes):

Stand with your feet shoulder-width apart.

Bend your knees and push your hips back to bring your body down to a sitting position.

Keep your back straight and chest up.

Lower yourself till your thighs are in line with the floor.

Apply force to your heels in order to return to your initial position.

Perform 3 sets of 12-15 reps.

Lunges (Quadriceps, Hamstrings, Glutes):

Stand with your feet together.

Step forward with your right foot and lower yourself until your knees are 90 degrees bent.

Using your right foot, push off to get back to the starting position.

Repeat on the left side.

Perform 3 sets of 12-15 reps on each leg.

Deadlifts (Hamstrings, Glutes):

Hold a barbell or dumbbell in front of your thighs with an overhand grip.

Hinge at your hips, keeping your back straight, and lower the weight toward the ground.

Feel a stretch in your hamstrings.

To bring yourself back to an upright posture, contract your hamstrings and glutes.

Perform 4 sets of 10-12 reps.

Glute Bridges (Glutes):

You should lie on your back with your knees bent and your feet flat on the ground.

Firm your glutes to raise your hips toward the ceiling.

Hold a moment at the top, then lower your hips back down.

Perform 3 sets of 15-20 reps.

Calf Raises (Calves):

Maintain a level posture and place your feet hip-width apart.

To lift your heels off the ground, press through the balls of your feet.

Lower your heels back down.

Perform 4 sets of 20-25 reps.

Step-Ups (Quadriceps, Glutes):

Use a sturdy bench or step.

As you advance, your left foot should rise to meet your right foot.

Step back down with your left foot, followed by your right.

Repeat on the other leg.

Perform 3 sets of 12-15 reps on each leg.

Box Jumps (Quadriceps, Hamstrings, Glutes):

Place yourself in front of a robust platform or box.

Leap onto the box and gently fall on your knees..

Step back down and repeat.

Perform 3 sets of 10-12 reps.

Side-Lying Leg Lifts (Glutes, Outer Thigh):

Place your legs piled on top of one another while lying on your side.

Lift your top leg toward the ceiling, keeping it straight.

Reposition it so that it doesn't come into contact with the lower leg.

Perform 3 sets of 15-20 reps on each leg.

Incorporating this comprehensive leg and butt workout into your fitness routine will undoubtedly bring you closer to achieving the toned lower body you desire. Consistency is key, so make sure to perform these exercises at least three times a week and gradually increase the intensity as your strength improves.

Remember, a balanced diet and sufficient rest are also essential components of any successful fitness journey. Listen to your body, stay committed, and celebrate the progress you make along the way. With dedication and the right workout routine, you'll be flaunting those perfectly toned legs and butt in no time.

#workout routine

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tabootabletalk · 2 years ago

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There’re a few reasons why glute exercises make our s3x life even more amazing!

Strong glutes help us last longer. We don’t want to be a little 2 stroke engine. We want to be a V12 with enough power to go rounds.

Glute exercises also improve blood flow to our pelvic region. Keeping our Giant Anaconda strong. (Thanks Sir Mix A Lot, for that analogy.)

Making sure it doesn’t turn into a garden snake or, even worse, a little earthworm. When building our glutes, we look should at it in 2 ways. One, exercises that make them strong and powerful in the movement pattern that we’re using them and exercises to activate our glutes, so we can feel them working.

Some of the most important elements of glute development is to allocate some of your weekly volume away form the leg extension machine and into some compound movements to help you next time you're doing the good good.

The glutes & hamstrings are two important muscle groups in the lower body, involved in all of the important movements during S3X.

Anatomy & Functions 👇🏾

● Gluteal Muscles:

The glutes are made up of three muscles: the gluteus maximus, gluteus medius, and gluteus minimus. The gluteus maximus is the largest and most powerful muscle in the gluteal region. It extends the hip, meaning it pulls the thigh backwards, & rotates the thigh outward. The gluteus medius and minimus muscles are located on the side of the hip and are responsible for stabilizing the pelvis during walking and running. They also assist in hip abduction, which is the movement of the thigh away from the midline of the body.

Functions: The glutes are involved in several movements and functions, including:

• Hip Extension: This is the movement of the thigh backwards, and is important for activities such as walking, running, and jumping.

• Hip Abduction: This is the movement of the thigh away from the midline of the body, which is important for maintaining balance and stability.

• Hip Rotation: The glutes also play a role in rotating the thigh outward, which is important for activities such as pivoting in sports like basketball or soccer.

• Posture: The glutes are also important for maintaining proper posture.

(audio by @death_stroke_fitness)

Many people spend most of their day sitting on their butts instead of using them. As a result, they’re practically a dead muscle.

One of the most common exercises you see when talking about glutes and sexual health is the glute bridge. This exercise often gets combined with a kegal, and it’s a good way to use it, but it’s not a great butt builder.

This exercise is better as a warm-up or to wake up the glutes and help develop that mind-muscle connection. You really feel the glutes working when you add weight. Squeeze your glutes to lift your hips off the floor and hold them in the top position for five seconds. Doing 10 to 15 repetitions for 1 to 2 sets gets those glutes fired up.

The best way to work a muscle and build it is by moving it through a full range of motion. This is another area where the glute bridge falls short. To rectify this, there’re several different exercises we can do. The one that is closest to a glute bridge is a hip thrust.

To do this exercise, start with your shoulder blades up against a bench. It’s a good idea to have the bench against a wall so that it doesn’t slip backwards when doing the exercise.

It can be done with or without weight; if you’re new to the movement, start with bodyweight until you’re comfortable with the exercise. Like the glute bridge, you tighten your glutes as you drive your hips upward. Again pause at the top for a second and feel those glutes working.

By raising one leg, you can train the glutes unilaterally to eliminate any muscle imbalances you might have. I call it a band donkey kick, but it’s actually a quadruple hip extension. I’ve been doing these for the last month on all fours with my hands up against the door to brace against the force of the bands.

The upgrade is to set a bench up against the door. This allows you to be farther from the anchor, increasing the resistance at the beginning of the movement. You also stabilize your back better because you're lying on the bench as you do the exercise.

A standing hip thrust using resistance bands. You can set this up using a door anchor, positioning it a little lower than glute height. You connect the bands to the anchor making a loop.

Then step into the bands and move forward until they naturally pull you back into a hip hinge position. You’ll find you need to lean forward to maintain balance when doing the exercise. This movement does a phenomenal job of helping a guy get a feel for the hip hinge position.

The mistake people make when doing a Romanian Deadlift is they make it a squat and not a hip hinge. The difference is with a hip hinge, your hips go back, not down, and your knees don’t move forward at all.

Having a resistance band wrapped around your waist while doing RDL’s helps to reinforce this movement.

It actually does more than that. When doing a Romanian deadlift, you have the most tension on the glutes when you’re bent forward with your hips back and virtually no load on them when you’re standing straight up as your skeletal structure is supporting the weight.

When you add a band to RDL’s, you have constant tension on the glutes even when you’re fully upright—doubling the value of this exercise.

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fitness-freak320 · 2 years ago

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Unlocking Glute Power: 20 Best Home Exercises for Stronger Glutes

Introduction:

Strong and well-developed glutes not only enhance your physique but also play a vital role in overall lower body strength and stability. If you're looking to target and tone your glute muscles from the comfort of your own home, you've come to the right place. In this comprehensive guide, we will explore the best glute exercises that require minimal or no equipment. Get ready to sculpt and strengthen your glutes with these effective exercises. You will definitely get the results if you do this exercises consistently. So, let's rock the journey of getting the best glutes among all there!

Section 1: What are Glute Exercises?

It is necessary to become aware, before diving into the exercises themselves, let's understand the importance of glute exercises. Glute exercises specifically target the gluteal muscles, consisting of the gluteus maximus, gluteus medius, and gluteus minimus. These muscles not only contribute to a well-rounded backside but also play a crucial role in hip stability, posture, and overall lower body strength.

Section 2: 20 Best Glute Exercises at Home

1. Glute Bridges: Target your glutes, hamstrings, and core.

- Description: Lie on your back with knees bent, lift your hips off the ground, squeezing your glutes at the top.

- Reps and Sets: Aim.....

Read more : click here

#workout #fitness #gym #health & fitness #world #my words #beauty #fitness training #glute exercises #huge butt #health #health tips

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elfo2222 · 7 days ago

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Ultimate Leg Day Workout 🏋️‍♀️ | Hamstrings, Glutes & Quads ON FIRE! 🔥

Variations to Consider

💪 With regards to strength preparing, the deadlift is a foundational practice that can essentially upgrade your general wellness. Notwithstanding, adhering to only one variety can restrict your benefits and lead to levels. That is where deadlift variations become an integral factor! These choices target different muscle bunches as well as help in tending to explicit shortcomings and lopsided characteristics in your body. Integrating an assortment of deadlift styles into your routine can keep your exercises new and energizing.

From the customary deadlift to additional specific choices like the single-leg deadlift, every variation offers remarkable advantages. Whether you're hoping to develop fortitude, work on your strategy, or basically change up your preparation routine, investigating different deadlift variations is fundamental. So how about we jump into probably the best choices that can raise your lifting game! 🚀 2. Successful Deadlift Variations for Preparing 🏋️‍♂️

Deadlifts are not a one-size-fits-all activity; various variations can take special care of different wellness levels and objectives. Here are some powerful deadlift variations that you ought to consider integrating into your preparation schedule: Traditional Deadlift: This exemplary adaptation focuses on the whole back chain, including your glutes, hamstrings, and lower back. It's ideally suited for developing general fortitude and is frequently the go-to decision for powerlifters getting ready for a contest. Sumo Deadlift: By taking on a more extensive position with hands situated inside the legs, the sumo deadlift shifts the concentration towards the quads and inward thighs while decreasing weight on the lower back.

This variation is especially valuable for those with portability issues or those recuperating from wounds. Romanian Deadlift (RDL): The RDL accentuates the unusual period of the lift, zeroing in on hamstring and glute commitment. This variation upgrades hamstring adaptability as well as further develops hip pivot mechanics—essential for dominating different lifts. Single-Leg Deadlift: This one-sided practice is fabulous for further developing equilibrium and strength while tending to muscle uneven characters. It focuses on the gluteus medius and can be performed with free weights or iron weights, making it open for novices. By incorporating these powerful deadlift variations into your preparation program, you can target different muscle gatherings, work on your general strength, and keep your exercises locking in! 🎉

3. Customary Deadlift: The Underpinning of Solidarity 🔑 The customary deadlift is many times hailed as the ruler of all lifts—and for good explanation! This essential activity connects with numerous muscle gatherings and develops practical fortitude that makes an interpretation of well into regular exercises and sports execution. When executed accurately, it basically focuses on the back chain—glutes, hamstrings, and lower back—making it a fundamental development for anybody focused on strength training.

One of the vital advantages of the customary deadlift is its adaptability. It fills in as a fantastic prologue to truly difficult work methods while laying the basis for further developed varieties. As you progress in weight, you'll fabricate muscle as well as further develop your hold strength and center security—two basic parts for any lifter. To begin with customary deadlifts, guarantee you keep up with appropriate structure: feet shoulder-width separated, bar near your shins, and back straight all through the lift. Make sure to connect with your center as you lift to safeguard your spine. With reliable practice, you'll find that this central lift will prepare for expanded strength across all areas of wellness! 🌟

4. Sumo Deadlift: A More Extensive Position for Less Pressure 🌈 Assuming you're searching for a deadlift variety that decreases weight on your lower back while as yet conveying great outcomes, look no farther than the sumo deadlift! This variety includes a more extensive position with hands grasping the bar inside the legs, which moves a large part of the responsibility from your lower back to your legs—especially focusing on your quadriceps and inward thighs. The sumo deadlift is particularly advantageous for people with longer middles or the people who battle with portability issues in their hips or lower back.

By decreasing the scope of movement expected during the lift, this variation permits you to lift heavier loads without compromising structure or taking a chance with injury. To play out a sumo deadlift, really, begin by situating yourself with feet more extensive than shoulder-width separated and toes pointed somewhat outward. Grasp the hand weight inside your legs while keeping your chest up and back straight as you start the lift. This position improves soundness as well as connects with various muscle strands contrasted with ordinary deadlifts. Integrating sumo deadlifts into your routine can enhance your exercise while giving a remarkable test that advances in general strength improvement! 🌟

Romanian Deadlift (RDL): Focusing on Hamstrings and Glutes 🍑

The Romanian Deadlift (RDL) is an incredible activity that centers principally around the hamstrings and glutes, making it a fundamental expansion to any strength training program. Dissimilar to the regular deadlift, which includes lifting starting from the earliest stage, 5. RDL begins from a standing position and underscores the erratic period of the lift—bringing down the hand weight while keeping up with pressure in the muscles.

This remarkable methodology helps in developing fortitude as well as further developing adaptability and solidness in the back chain. To play out a Romanian deadlift, start by standing tall with your feet hip-width separated, holding a hand weight or hand weights before your thighs. As you pivot at the hips, lower the loads down along your legs while keeping your back straight and your center locked in. It's vital to keep a slight twist in your knees all through the development to safeguard your joints. Plan to bring down the loads until you feel a stretch in your hamstrings—regularly beneath knee level—prior to getting back to the beginning position.

One of the champion advantages of the RDL is its capacity to upgrade hip pivot mechanics, which are imperative for different lifts, including squats and customary deadlifts. By integrating Romanian deadlifts into your everyday practice, you can foster more grounded hamstrings and glutes, further develop generally speaking lifting procedure, and lessen the risk of injury during different activities. So snatch those loads and prepare to feel the consume! 🔥

6. Single-Leg Deadlift: Tending to Muscle Awkward Nature ⚖️ The single-leg deadlift is an amazing one-sided practice that challenges your solidarity as well as further develops equilibrium and strength. This variation is especially successful for distinguishing and tending to muscle lopsided characteristics between your left and right sides, making it an important expansion to any preparation routine. To play out a solitary leg deadlift, begin by remaining on one leg with a slight curve in that knee. Hold a free weight or portable weight in the contrary hand.

As you pivot at the hips, broaden your free leg behind you while bringing down the load toward the ground. Keep your back straight and center connected all through the development. The objective is to bring down the load until you feel a stretch in your hamstring or until your middle is lined up with the ground, then return to standing. One of the critical advantages of this exercise is that it targets the hamstrings and glutes as well as draws in stabilizing muscles in your center and lower body. This goes with it as a brilliant decision for competitors hoping to upgrade their exhibition or anybody planning to work on utilitarian strength for day-to-day exercises. Integrating single-leg deadlifts into your routine can prompt superior equilibrium, coordination, and generally strength—particularly in the event that you're recuperating from a physical issue or hoping to forestall future issues. Furthermore, they change up your exercises while giving a special test! 🌟

7. Deficiency Deadlift: Expanding Scope of Movement 📏 In the event that you're hoping to take your deadlifting game higher than ever—in a real sense—the Shortage Deadlift may be exactly what you want! This variation includes remaining on a raised surface (like weight plates or a stage) while playing out a regular deadlift. By expanding the scope of movement, this exercise makes your solidarity and method like no other.

The essential advantage of short deadlifts is that they drive you to connect more muscle strands all through the lift because of the lengthy scope of movement. This can prompt more noteworthy strength gains in both your customary deadlift and by and large back chain improvement. Moreover, this variety advances your beginning situation by underlining legitimate structure and method from a more profound squat position. To play out a shortfall deadlift, set up by putting weight plates or a stage on the ground. Stand on top of this raised surface with feet shoulder-width separated and hold the hand weight as you would for a traditional deadlift. As you lift, center around keeping a straight back and drawing in your center all through the development. While this exercise can be extraordinarily advantageous for experienced lifters hoping to get through levels or upgrade their deadlifting method, it's vital to move toward it with the alertness that you're new to deadlifting. Begin with lighter loads until you're OK with both structure and equilibrium—security ought to continuously start things out! 🚧

8. For Rack Pull Deadlift: Zeroing in on Lockout Strength 🔒 The block or rack pull deadlift is an incredible variety planned explicitly to target lockout strength—the last period of the deadlift where you completely stretch out at the hips and knees. By beginning with the hand weight raised on blocks or rack sticks, this exercise permits lifters to zero in on creating power in this basic piece of the lift. One of the essential advantages of block pulls is that they empower you to lift heavier loads than you could possibly make with customary deadlifts since you're lessening the scope of movement. This makes them especially helpful for competitors hoping to work on their exhibition in powerlifting rivalries or for anybody who battles with lockout strength during regular deadlifts.

To execute block pulls, actually, set up by putting blocks or pins at knee level (or somewhat beneath). Stand with feet shoulder-width separated, hold the hand weight right external to your legs, and draw in your center as you lift it from this raised position. Center around passing through your heels while keeping your back straight all through the development. Integrating block maneuvers into your preparation routine can assist with fortifying explicit weak spots in your deadlift while changing up your exercises. Furthermore, they give an open door to lifters to deal with heavier burdens without compromising structure securely! Trap Bar Deadlift: A Fledgling Accommodating Choice 🏅

The Snare Bar Deadlift, otherwise called the hex bar deadlift, is an incredible option for those new to deadlifting or searching for a more secure choice that overburdens the lower back. This variety uses a special hexagonal bar that permits you to remain inside it, which changes the elements of the lift and makes it more open for novices. 9. One of the essential advantages of the Snare Bar Deadlift is its knee-predominant nature. By permitting you to keep a more upstanding middle during the lift, this variety lessens the weight on your lower back while still successfully focusing on your glutes, hamstrings, and quads. This settles on it a great decision for people with back issues or the individuals who are simply beginning their solidarity preparing venture.

To play out a snare bar deadlift, step into the focal point of the snare bar with your feet shoulder-width separated. Twist at the hips and knees to hold the handles, guaranteeing your back is straight and your chest is up. As you lift, pass through your heels and broaden your hips and knees at the same time. The development ought to feel regular and stable, permitting you to zero in on structure as opposed to stressing over adjusting a conventional free weight. Integrating trap bar deadlifts into your routine can help develop basic fortitude while improving your trust in lifting heavier loads. Besides, they offer a reviving change from customary deadlifts, making your exercises more charming! 🎉

10. Advantages of Various Deadlift Variations 🌟 Investigating different deadlift variations isn't just about keeping your exercises fascinating; it's also about expanding your strength training results! Every variation offers special advantages that can upgrade various parts of your wellness process. Here is a more critical glance at why integrating different deadlift styles can be profitable: Target Explicit Muscle Gatherings: Different deadlifts accentuate different muscles. For example, regular deadlifts basically draw in the back chain, while sumo deadlifts put more spotlight on the quads and inward thighs.

By blending in various variations, you can make a balanced lower body exercise that targets all muscle bunches successfully. Address Shortcomings and Uneven Characters: Activities like single-leg deadlifts are fantastic for distinguishing and remedying muscle irregular characteristics. They assist with further developing equilibrium and soundness, which is significant for competitors and anybody hoping to upgrade their general strength. Oblige Individual Body Types: Everybody's body is unique! A few lifters might track down specific variations more agreeable in view of their extents or portability impediments. For instance, trap bar deadlifts can be more straightforward on the back for certain people contrasted with ordinary lifts. Further develop strategy and strength: Variations like deficiency deadlifts increment the scope of movement and power you to zero in on legitimate structure. This improves the by-and-large method as well as prompts more noteworthy strength acquisition over the long run.

Assortment and Level Breaking: Consolidating different deadlift styles can assist with forestalling weariness in your exercises while additionally getting through preparing levels. Testing your body in new ways keeps progress pushing ahead! By understanding the advantages of different deadlift variations, you can fit your preparation program to accommodate your particular requirements and objectives—prompting more powerful exercises and improved results! 🚀

11. The Most Effective Method to Pick the Best Deadlift Variation for You 🤔 With so many deadlift variations accessible, how would you pick which one is ideal for you? The response lies in understanding your singular objectives, experience level, and any actual restrictions you might have. Here are a few critical contemplations to assist with directing your choice: Recognize Your Objectives: Would you say you are hoping to develop general fortitude, further develop method, or target explicit muscle gatherings? In the event that you're planning for powerlifting rivalries, regular or sumo deadlifts may be great.

In the event that you're holding back nothing in injury avoidance, consider consolidating varieties like Romanian or trap bar deadlifts. Survey Your Experience Level: Novices might profit from beginning with trap bar or sumo deadlifts because of their decreased risk of injury and simplicity of learning appropriate structure. More experienced lifters can investigate progressed varieties like shortfalls or block pulls to challenge themselves further.

Consider Your Body Type: Everybody's body is exceptional! A few people might find specific variations more agreeable in light of their extents or versatility issues. On the off chance that you have longer legs or a more limited middle, sumo deadlifts may be more reasonable than customary ones. Stand by listening to Your Body: Focus on how your body answers various lifts. In the event that you experience uneasiness or torment during a specific variation, it may not be the ideal decision for you. Continuously focus on well-being and legitimate structure over lifting heavier loads. Stir It Up:

Go ahead and try different things with numerous variations! Integrating an assortment of deadlift styles into your routine keeps things fascinating as well as permits you to target different muscle groups and improve overall strength. By considering these elements, you can pick the best deadlift variation that lines up with your wellness process—prompting successful exercises that assist you with arriving at your objectives! 🏆

12. Challenges in Extricating Titles from Logical Papers 📚 Extricating titles from logical papers can be an overwhelming undertaking because of a few intrinsic difficulties related to scholarly writing. Understanding these difficulties is critical for analysts, understudies, and anybody associated with information extraction processes. Here are a few normal obstacles confronted while attempting to successfully separate titles: Different Designing Styles: Logical papers frequently observe different arranging rules relying upon the diary or distribution type. This irregularity can make it challenging to distinguish titles precisely while scratching information from different sources.

Complex Title Designs: Numerous logical titles are extended and complex, frequently containing captions or extra descriptors that can muddle extraction endeavors. Recognizing primary titles and advantageous data requires cautious parsing procedures. Language Changeability: Logical writing is distributed in various dialects, which adds one more layer of intricacy while attempting to concentrate titles around the world. Instruments should be prepared to successfully deal with multilingual texts.

Access Limitations: A few logical papers are behind paywalls or require explicit access consents for full-message recovery. This restriction can frustrate exhaustive title extraction endeavors in the event that entrance isn't allowed. Metadata Irregularities: The metadata related to logical papers (counting titles) may not necessarily be precisely addressed in data sets or vaults in all cases because of human mistakes or irregularities in information passage practices. By perceiving these difficulties forthrightly, specialists can foster more successful techniques for separating titles from logical papers—whether through manual strategies or computerized apparatuses—eventually prompting better information management and investigation! 🧠

Accuracy and imagination assume crucial parts in different fields. Similarly, as precise grouping guarantees smooth global exchange and consistency with guidelines, insightful riddle titles upgrade the crossword-settling experience by giving topical union and commitment. As you proceed with your wellness process or dig into the universe of riddles, recollect that assortment is critical. Embrace the difficulties that accompany different deadlift styles, appreciate the subtleties of arrangement frameworks, and partake in the keenness of crossword puzzles. Thusly, you'll upgrade your solidarity preparing as well as improve how you might interpret different subjects. So go on—lift weighty, think basically, and have a great time en route! 🏋️‍♂️🧩🌈

Conclusion: Embracing the Force of Deadlift Variations and Then Some 🌟 In the realm of solidarity preparing, deadlifts stand apart as one of the best activities for developing, by and large, fortitude and muscle. Notwithstanding, adhering to a solitary variety can restrict your advancement and potential. By investigating different deadlift variations—for example, the traditional, sumo, Romanian, single-leg, deficiency, block pull, and trap bar deadlifts—you can target explicit muscle gatherings, address shortcomings, and upgrade your general exhibition. Every variation offers remarkable advantages that take special care of individual objectives and body types, making it fundamental to integrate different styles into your daily practice. Besides, understanding the significance of the right order in merchandise classification and the meaning of crossword puzzle titles features the more extensive setting of how accuracy and imagination assume fundamental parts in different fields. Similarly, as precise order guarantees smooth global exchange and consistency with guidelines, insightful riddle titles improve the crossword-addressing experience by giving topical attachment and commitment. As you proceed with your wellness process or dig into the universe of riddles, recall that assortment is vital. Embrace the difficulties that accompany different deadlift styles, appreciate the subtleties of grouping frameworks, and partake in the cunning of crossword puzzles. Thusly, you'll improve your solidarity preparing as well as advance comprehension you might interpret different subjects. So go on—lift weighty, think basically, and have a great time en route! 🏋️‍♂️🧩🌈

#weight loss #weightwatchers #weightlosstransformation #weightlossjourney

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gym-x-plus · 1 year ago

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Here’s the workout you need for a juicy glute pump 🥵

✅ 4xSS: 8-12 reps hip thrusts into 8-12 reps banded b-stance hip thrusts

✅ Deficit reverse lunges 3x8-10 reps

✅ Good mornings 3x10-12 reps

✅ B-stance RDL with a rotation 3x10-12 reps

✅ Glute medius kickbacks 3x10-12 reps

✅ 3x hip abduction drop set: 10-12 reps then half the weight and go to failure

©️Credit ig @abbiedennisonfit

#gluteworkout #glutegains #hamstringsworkout #gymmotivation

#fitness #gym #workout #fitnessmotivation #fit #fitnessgirl #fitnessmodel #squats #fitnessaddict #beautiful

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thirdoasttraining · 23 days ago

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A staggering 70% of runners experience injuries each year. The surprising culprit? Weak, inactive glutes. Your glutes serve as your body's natural powerhouse during running. Yet most runners hit the pavement with these crucial muscles completely dormant. Picture driving your car with the parking brake engaged - that's exactly what happens when your glutes stay silent during your run. Don't worry - you're not alone. Even experienced runners struggle with proper glute activation. The good news? Waking up these sleeping giants can revolutionize your running performance. Strong, firing glutes boost your speed, stabilize your form, and help prevent common running injuries. From weekend warriors to marathon veterans, every runner can benefit from proper glute engagement. Ready to unlock your true running potential? These five practical steps will transform your sleeping glutes into powerful running engines. Time to power up your running performance. Let's get those glutes firing. Understanding Your Glute Muscles Did you know that elite sprinters have gluteus maximus muscles about 45% larger than sub-elite runners? Your glutes aren't just another muscle group - they're your running engine's powerhouse. Three key components make up this power system: the gluteus maximus (your main force generator), supported by the smaller but vital gluteus medius and minimus muscles. The Role of Glutes in Running Most runners don't realize that their glutes control 30% of their running cycle during single-leg stance. Your gluteus maximus drives hip extension, propelling you forward with each stride. Meanwhile, the medius and minimus muscles keep your pelvis stable - think of them as your body's natural shock absorbers. Signs of Inactive Glutes Your body sends clear signals when your glutes aren't firing properly. Watch for these warning signs: - Knees caving inward during running or single-leg exercises - Hips dropping to one side while running (known as Trendelenburg gait) - Knee pain or IT band issues - Constantly tight or strained hamstrings - Excessive side-to-side trunk movement Benefits of Proper Activation The surprising part? About 44% of sprint performance variation comes down to gluteus maximus size alone. Strong, firing glutes prevent excessive hip movement and rotation, making each stride more powerful and efficient. They become especially crucial during hill climbs and speed work, where they generate the push-off force you need. Don't worry if you're struggling with glute activation - you're not alone. Many runners face this challenge. Proper glute engagement helps stabilize your pelvis and control running posture, reducing your risk of common injuries like IT band syndrome, runner's knee, and even plantar fasciitis. Pre-Run Glute Activation Routine Have you ever noticed how your first mile feels sluggish and disconnected? A quick 5-10 minutes of targeted glute activation before your run can transform that experience. Let's wake up those sleeping muscles with a proven routine. Dynamic Warm-up Exercises Your muscles need proper blood flow before activation work begins. Start with 1-2 minutes of light movement. Focus on hip-based exercises that boost your range of motion while engaging those crucial glute muscles. Activation Drills Time matters in glute activation. Here's your power-packed 5-minute sequence: - Banded Side Steps: 8-10 steps each direction with resistance band above knees - Clam Shells: 20 repetitions on each side - Glute Bridges: 20 repetitions with band above knees - Kickbacks: 10 repetitions per leg - Fire Hydrants: 10 repetitions per leg Don't worry about finding the perfect resistance band - choose one that challenges you while maintaining proper form. Remember, we're waking up these muscles, not exhausting them. Mental Preparation Cues Your mind-muscle connection makes or breaks proper glute activation. Focus on these power cues: - Feel each glute contraction fire through your movement - Control your pace - slower means stronger - Perfect form trumps speed every time - Create constant tension through your resistance band A surprising fact: most runners need two full months to build a strong mind-muscle connection with their glutes. Stay patient. Your consistency will pay off in stronger, faster runs. Real-Time Activation Techniques Most runners think pre-run activation guarantees glute engagement throughout their run. The reality? Your glutes need constant attention during every stride to maintain proper firing patterns. Running Form Checkpoints That "butt sticking out" position while running signals trouble. You're likely in an anterior pelvic tilt, forcing your glutes into a mechanical disadvantage. Time matters here - draw your belly button toward your spine to find that sweet spot of neutral pelvis position. Your foot strike tells another crucial story. Elite runners lean slightly forward from their ankles, not their hips, landing each foot directly beneath their body. This position wakes up those sleeping glutes and keeps them firing with each stride. Mental Cues While Running Power up your run with these proven mental triggers: - Feel each glute squeeze fire with your foot strike - Think "push back and down" when you need extra speed - Drive those hips forward like pistons - Keep your hips level - imagine balancing a cup of water Progressive Activation Strategies Have you noticed how your form crumbles when fatigue hits? Your glutes often check out first. Here's your fatigue-fighting game plan: - Start Smart: Check your glute activation during those crucial first minutes - Mid-Run Reset: Quick form checks every 10-15 minutes keep you honest - Hill Power: Those uphill sections naturally fire up your glutes - use them - Speed Play: Brief, powerful surges wake up sleeping muscles Don't worry if you need to pause and reset - it beats running with poor form. Remember, properly firing glutes transform your running efficiency. That quick reset might save your entire training session. Maintaining Glute Engagement Did you know that elite athletes lose up to 30% of their glute activation during long runs? Even experienced runners struggle with keeping these powerful muscles engaged. Don't worry - you're not alone in this challenge. Common Activation Mistakes Your running form might secretly sabotage your glute engagement. Watch for these power-draining errors: - Excessive forward pelvic tilt (that "duck butt" position) - Knees caving inward during foot strike - Overrelying on your hamstrings and lower back - Running with a cross-over gait pattern - Pushing through your heels instead of your midfoot Fatigue Management Time matters when fatigue hits. Studies show that pain or discomfort can significantly inhibit glute activation, forcing your body into compensation mode. Here's your fatigue-fighting strategy: Monitor Your Form: Those dropping hips? That's your glutes checking out. Check your running posture every few minutes, especially when fatigue creeps in. Reset Your Activation: Feel your form slipping? Take a quick walking break. Think about firing those glutes with each step - wake them up before jumping back into your run. Form Correction Tips Your running power flows from proper glute activation. Master these form fixes: Check Your Alignment: Your pelvis position makes or breaks glute activation. Keep it neutral, core engaged - let those glutes fire at full strength. Focus on Power Generation: Push the ground away behind you. Forget about reaching forward - power comes from the push. Remember those long hours at your desk? Your glutes might need extra attention. Try brief walking breaks during your day - keep those running engines primed and ready. Conclusion A surprising fact: elite runners generate 70% more power from their glutes than recreational runners. Your running success hinges on these powerful muscles firing at full strength. Time matters in glute activation. Those quick pre-run exercises, mid-run form checks, and fatigue-fighting strategies add up to stronger, faster runs. Don't worry if mastering these techniques takes time - even elite athletes spend months perfecting their glute activation patterns. Ready to transform your running performance? Start your next run with these proven activation techniques. Remember those three power moves: - Wake up those sleeping glutes before you run - Keep them firing strong with each stride - Fight back when fatigue tries to shut them down Your glutes pack more power than any other muscle group in your running engine. Now you've got the tools to unleash that power. Time to hit the road and let those glutes drive you forward. Read the full article

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faishalt · 1 month ago

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Asmaul Husna Eps. 3

Okay, sekarang kita akan lanjut lagi bahasan Asmaul Husna. Untuk episode ke-3 kali ini kita akan bahas nama yang cukup jarang disebut, yaitu: ٱلْمَتِينُ Al Mateen yang berarti The Firm, The Steadfast. Yuk kita mulai pembahasannya!

1.Definisi Dasar Berdasarkan Lane Lexicon Al-Mateen berasal dari kata mim-ta-nun atau kata kerja matan yang artinya menjadikan sesuatu kuat, kokoh atau keras.

Kata tersebut merujuk ke otot punggung (erector spinae), yaitu otot yang mendukung punggung tulang belakang dan terdiri dari bagian seperti sacro-lumbalis dan longissimus dorsi.

Berdasarkan wikipedia erector spinae adalah:

The erector spinae (/ɪˈrɛktər ˈspaɪni/irr-EK-tər SPY-nee)[1] or spinal erectors is a set of muscles that straighten and rotate the back. The spinal erectors work together with the glutes (gluteus maximus, gluteus medius and gluteus minimus) to maintain stable posture standing or sitting.

Makna lainnya adalah punggung, khususnya bagian tengah atau daging keras di sekitar tulang belakang.

Selain itu artinya adalah sisi tengah pedang, yang seringkali adalah bagian paling kokoh.

Atau bagian keras atau luar dari sesuatu, seperti busur atau tombak.

Ditambah juga, artinya adalah tanah yang datar dan keras.

Dan merupakan sebutan untuk salah satu bintang terang di kontelasi Pegasus.

Kata ini juga merujuk kepada hadist atau tradisi yang dilakukan oleh Rasulullah SAW dan para Sahabat. Jadi, hadist itu dibagi dua bagian yaitu sanad dan matan. Sementara Sanad adalah sumber rujukan (e.g., Dari Abu Hurairah), matan adalah isinya (e.g., Sesungguhnya amal itu tergantung pada niat).

Dan terakhir, kata ini sering digunakan untuk menunjukan sesuatu yang kuat, tegas, atau kokoh dalam sifat atau struktur.

Dalam Al-Quran, kata Ma-ta-nun disebutkan tiga kali:

QS Adh-Dhariyat (51): 58: إِنَّ اللَّهَ هُوَ الرَّزَّاقُ ذُو الْقُوَّةِ الْمَتِينُ ﴿٥٨ الذاريات﴾ Ayat ini berada di surat adzariyat yang banyak mendiskusikan tentang kekuasaan Allah di alam semesta dan berada di ayat yang sama dengan Ar-Razaq dan disambungnan dengan Dzul-Quwah. Ayat-ayat sebelumnya menerangkan bahwa Allah tidak butuh diberikan rezeki. Justru Allah yang memberikan rezeki kepada makhluknya, dan Allah tidak dapat dilemahkan. Ia akan selalu dapat memberikan rezeki walaupun manusia tidak menyembahnya sekalipun. Beberapa catatan: Ayat setelanya kemudian menerangkan bahwasanya orang kafir pasti akan mendapatkan bagian dari adzab, oleh karena itu janganlah minta untuk disegerakan. Beberapa ayat sebelumnya dari ayat ini membahas bahwasanya tidaklah Allah menciptakan manusia dan jin melainkan untuk beribadah kepada Allah SWT.

QS Al A'raf (7): 183 وَأُمْلِي لَهُمْ ۚ إِنَّ كَيْدِي مَتِينٌ ﴿١٨٣ الأعراف﴾ "Dan Aku memberi tangguh kepada mereka. Sesungguhnya rencana-Ku sangat kokoh." Ayat ini berada di surat Al-Araf yang banyak mendiskusikan terkait peringatan kepada orang-orang kafir dan pendusta risalah Rasulullah. Ayat ini menceritakan bagaimana rencana Allah yang kokoh dan tidak dapat tergocangkan. Beberapa catatan: Beberapa ayat sebelumnya mengatakan jikalau Allah telah menakdirkan kebanyakan dari manusia dan akhirat masuk neraka. Ayat ini juga menerangkan terkait adzab yang jangan minta untuk disegerakan. Ayat sebelumnya mengatakan "…We will gradually draw them to destruction in ways they cannot comprehend." dan ayat tersebut diawali "As for those who deny Our signs,…" atau memberikan penekanan kepada orang orang yang menolak ayat Allah SWT (menggunakan kata ayat).

QS Al-Qalam (68): 45 وَأُمْلِي لَهُمْ ۚ إِنَّ كَيْدِي مَتِينٌ ﴿٤٥ القلم﴾ "Dan Aku memberi tangguh kepada mereka. Sesungguhnya rencana-Ku sangat kokoh." Ayat ini berada di surat Al-Qalam yang secara umum merupakan pembelaan terhadap Rasulullah yang dicemooh oleh kaum musyrikin Quraisy. Beberapa catatan: Sama halnya dengan Al-Araf ayat sebelumnya mengatakan "…We will gradually draw them to destruction in ways they cannot comprehend." Tapi ayatnya diawali dengan "So leave to Me ˹O Prophet˺ those who reject this message…" Atau intinya adalah menolak pesan ini (menggunakan kata hadist)

2. Refleksi dan Kritisasi.

Ayat pertama menggabungkan Al Matiin dengan Dzul Quwah dan Ar Rhazaq. Artinya jika Allah memberikan rizki tidak ada hamba yang dapat menggoyahkannya. Rezeki itu pasti sampai. Sebagaimana rencana Allah yang tidak dapat dilemahkan.

Selain itu, bagaimana kata ini dimenegerti oleh orang-orang di jaman Rasulullah SAW sebagai bagian kokoh pedang dan otot tulang punggung mencerminkan bahwa Allah adalah "pusat kekuatan" atau kekokohan dari segala sesuatu, seperti tulang punggung menopang tubuh atau seperti tanah yang stabil menopang bangunan. Hal tersebut menunjukan jika Allah yang Maha Memeberikan Rizki, Maha Memberikan Kekokohan ke seluruh mahluk di dunia ini. Tanpa adanya Allah kita tidak dapat mencari rizki, tidak dapat berdiri dan tidak dapat berbijak.

Hal yang menarik adalah ayat sebelum Al Araf (183) dan Al Qalam (45) yang memiliki ayat yang sama persis, hanya berbeda di jenis penolokan yaitu Hadist (pesan/perkataan ini) dan Ayatina (ayat-ayat kami).

3. Momen Didoakan.

Sekarang Saya akan menambahkan rubrik lagi yaitu momen berdoa Al-Matiin. Hal ini diinspirasi karena ketika sedang riset Al-Araf, ayat 180 mengatakan jika Allah memerintahkan kita untuk memanggil Ia dengan nama-nama tersebut. Maka, momen yang tepat memanggil Allah dengan nama Al-Matiin adalah: a. Momen ketika dimasa-masa ketidak pastian atau penuh dengan ketakutan seperti kehilangan pekerjaan dan tidak ada penghasilan. Karena Allah menggabungkan dengan Ar-Razaq, maka berdoa kepada Allah dengan Ar-Razaq meminta rezeki agar dapat mengokohkan diri sendiri, dapat berdiri untuk diri sendiri, mengokohkan keluarga.

b. Selain itu juga untuk hal-hal spritual seperti ilmu, rumah tangga, bisnis dan lainnya.

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freeformboard · 2 months ago

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Lateral roll out vs reverse lateral roll out. The first has the freeFORM Board under the elbow and the second under the knees.

The obliques are the most obvious muscles recruited but these exercises load most of the lateral myofascial line.

Note the shoulder eccentric abduction and concentric adduction. That’s why these exercises can be programmed into upper body exercises including the pecs and the lats. The glute medius, minimus, TFL and sartorius are also activated.

#freeformboard #freeformpilates #freeformboardpilates #pilates #core #coreworkout #abs #fyp #absworkout #obliques #lats #pecs #upperback #chest #eccentric

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3arabiwriter · 2 months ago

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Glutes medius pain is the worst of all glutes pain

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releasemuscletherapysam · 2 months ago

Video

youtube

Glute Medius Exercises for Runners - Fix Weakness In 30 Days

#youtube

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activefitnessstore123blog · 4 months ago

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Adductor Machine VS Abductor Aachine

The adductor machine and the abductor machine are designed to target the muscles of the inner and outer thighs, respectively. Here's a detailed breakdown of the differences between the two:

1. Adductor Machine (Inner Thigh)

Primary Muscles Targeted: The adductor machine focuses on the adductor muscles, located in the inner thighs. These muscles are responsible for pulling the legs together, such as when crossing your legs.

Mechanism:

When using the machine, you start with your legs spread apart.

The movement involves closing your legs against resistance, engaging the inner thigh muscles to bring your legs together.

Common Benefits:

Strengthens the adductors, improving balance and stability.

Helps with activities that require lateral movements or squeezing the legs inward, such as horseback riding.

Can improve joint stability in the hips and knees.

Usage: Commonly used in gym settings as part of lower body workouts, rehabilitation exercises, or to improve athletic performance involving leg movements.

2. Abductor Machine (Outer Thigh)

Primary Muscles Targeted: The abductor machine focuses on the abductor muscles, primarily the gluteus medius and minimus, located in the outer hips and thighs. These muscles are responsible for moving the legs away from the body.

Mechanism:

When using the machine, you start with your legs together.

The movement involves opening your legs outward against resistance, engaging the outer thigh and hip muscles to move the legs away from the body.

Common Benefits:

Strengthens the abductors, which are crucial for lateral stability and movement.

Can help improve hip mobility and overall balance.

Beneficial for injury prevention, especially for athletes who require lateral movement like in tennis or soccer.

Enhances the shape and tone of the outer thighs and hips.

Usage: Often used to strengthen the hip and glute area, improve mobility, or as part of a rehabilitation program for lower body injuries.

Summary of Key Differences:

Muscle Focus: The adductor machine works the inner thighs, while the abductor machine targets the outer thighs and hips.

Movement:

Adductor: Brings the legs inward.

Abductor: Moves the legs outward.

Purpose: Both machines are often used to enhance lower body strength, but they target opposite muscle groups.

These machines are often included in leg day workouts to complement exercises that focus on the quadriceps, hamstrings, and glutes, helping to develop a more balanced lower body.

Benefits of using Abductor Machine and Adductor

The abductor and adductor machines offer several key benefits that translate into daily activities, improving functional movement, strength, and overall balance. Here’s how each machine contributes:

Main Benefits of the Abductor Machine (Outer Thigh)

Improved Hip Stability:

Strengthening the abductor muscles (glutes, especially gluteus medius using glute machine) improves hip stability, which is crucial for maintaining balance during everyday activities such as walking, standing, or carrying objects.

Enhanced Balance and Coordination:

The abductor machine helps in lateral stability, making it easier to maintain balance during tasks that involve shifting weight from one leg to the other, such as getting in and out of cars or climbing stairs.

Better Athletic Performance:

For sports that involve lateral movement (e.g., tennis, soccer, basketball), strong abductors aid in quick side-to-side motions, reducing the risk of injury during these activities.

Injury Prevention:

Strengthening the abductors can help prevent injuries, particularly in the knees and hips. These muscles provide essential support to joints during movement, reducing stress and injury risk in everyday activities like bending, squatting, or twisting.

Improved Hip Mobility:

Regular use of the abductor machine enhances hip flexibility, helping in tasks that require outward leg movements, like turning your body or stepping to the side.

Enhanced Appearance and Tone:

The abductor machine targets the outer thighs and hips, helping to tone these areas, which can contribute to a more defined and shapely lower body.

Main Benefits of the Adductor Machine (Inner Thigh)

Improved Leg Stability:

The adductor muscles, located in the inner thighs, play a crucial role in stabilizing the legs. Strengthening these muscles ensures better stability during walking, running, and other daily activities, particularly when turning or changing directions.

Enhanced Balance and Posture:

Adductors are important for maintaining balance, especially during activities that involve shifting weight from one leg to the other, such as climbing stairs or stepping onto uneven surfaces.

Injury Prevention:

Strong adductors help prevent groin injuries, which are common during sudden movements like slipping, jumping, or sudden changes in direction. They also protect the knee joint by providing support during daily movements like walking and squatting.

Improved Core Stability:

The adductor muscles work in coordination with the core muscles to provide overall stability to the lower body. This makes it easier to perform functional tasks like lifting, bending, or reaching.

Better Flexibility and Mobility:

Strengthening the adductors improves the range of motion in the legs, aiding in movements that require bringing the legs together, such as crossing legs or pivoting while walking.

Toning and Aesthetic Benefits:

Regular use of the adductor machine tones the inner thighs, which is beneficial for those looking to improve muscle definition in this area.

Daily Applications of Both Machines

Walking and Running: Strong adductors and abductors help stabilize the hips and knees, improving stride efficiency and reducing fatigue.

Sitting and Standing: Strengthening these muscles makes it easier to rise from a seated position and maintain balance, reducing strain on the knees and lower back.

Lifting and Carrying Objects: A well-conditioned lower body with balanced strength between the inner and outer thighs helps distribute weight properly, making it easier to lift and carry objects without risking injury.

Household Tasks: Activities like vacuuming, bending to pick up items, or stepping sideways to move objects are made smoother and safer with stronger abductors and adductors.

Both machines contribute to overall lower body health, enhancing daily functional movements, improving stability, and reducing injury risk.

#tennis #health & fitness #adductor machine #abductor machine

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