#fakifitness#legday#legworkout#treinodeperna#agachamento#hamstrig#mesaflexora#musculação#musculacion#sentadilla#squat#legextensiones#muscletraining#philadelphiafitness#astonfitness Regrann from @repthereds - STIFF ANKLES & SQUATTING: How can your ankle mobility affect your squat❓ . Do you feel restricted❓ . Does your squat look like the picture on the left❓ . Immobile of stiff ankles don't allow for proper forward movement of your tibia (lower leg). During the descent of the squat the knees need to move forward eventually over the toes, and if they don't you'll compensate in other places ❌ Good ankle mobility will also allow for the hips to descend to a good depth ✅ The farther the knees can move forward at the bottom of the squat, the better chances of keeping yourself upright. . What can you do ❓ 1️⃣ Mobilize your ankles ✅ 2️⃣ Use weightlifting shoes ✅ 3️⃣ Squat with plates under your heels ✅ .
#fakifitness#legday#legworkout#treinodeperna#agachamento#hamstrig#mesaflexora#musculação#musculacion#sentadilla#squat#legextensiones#muscletraining#philadelphiafitness#astonfitness Regrann from @squat_university - Do you find that the barbell is sitting uneven and off balance on your back during your back squat? Let’s talk about a possible cause.👇🏼 . Ideally when you pull yourself under the bar we should see equal movement of these bones as they are squeezed together to create a muscular “shelf” for the barbell. However, some people develop imbalances in the muscles that surround and attach to the shoulder blades that lead to uneven movement.⛔️❌ . For example, if the rhomboids on one side of the body aren’t working correctly, there will be less retraction or inward movement of the shoulder blade. This will lead to an uneven muscular “shelf” for the barbell to sit on.🏋🏼♀️ . If this is you try this exercise. The single arm banded row with a 5-10 second hold works on engaging these muscles to lock the shoulder blade down into a good stable position. When performing make sure your shoulder is pulled backwards and is not allowed to roll forward as you pull your elbow back.✅ . From the back view, make sure you don’t allow your upper trap to take over during the row, which will just feed into the current problem you have. Think more so about bringing the lower part of your shoulder blade in and down towards the middle of your spine.✅ . Try 2 sets of 10 reps for a 5-10" hold on each side of your body.👍🏼👍🏼 . The next time you pull under the barbell, think about evenly squeezing your shoulder blades together and pull down on the bar (some coaches like to use the cue “break the bar” by putting pressure on the outside of the hands). This will help create an even "shelf" for the barbell.🏋🏼♀️ . Shout out to @3d4medical & their app Complete Anatomy for the visual today of the body!🙏🏼
#fakifitness#legday#legworkout#treinodeperna#agachamento#hamstrig#mesaflexora#musculação#musculacion#sentadilla#squat#legextensiones#muscletraining#philadelphiafitness#astonfitness Regrann from @squat_university - Do you have pain deep in your glutes that is hurting your technique? If so you may have an injury to a muscle that lies deep underneath your larger muscles called your piriformis. When it’s irritated it can impinge on a large nerve that runs through or underneath it called your sciatic nerve, which can create pain deep in your hip and sometimes cause radiating pain that shoots down the back of your thigh.❌⛔️ . Try this test, have a friend raise your leg to around 60 degrees and then assess the amount of external and internal rotation you have on your pain free leg. When you then assess the painful side, notice if you have an excessive or limited amount of internal rotation compared to the pain-free side.📝 . Those who have a limited amount of internal rotation have what we call short piriformis syndrome, and need to start by stretching to relieve pain. Because of the way the muscle runs, we can stretch it by externally rotating and flexing our hip past 90 degrees. You can also do some self deep tissue work like lying on a small ball.✅ . Those with an excessive amount of internal rotation have long piriformis syndrome and instead of stretching ne ed to strengthen this muscle and the surrounding muscles to decrease pain. The side plank clam shell is perfect go-to to start this process. ✅ . ______________________________________ #squat#powerlifting#weightlifting#crossfit#training#wod#workout#gym#fit#fitness#mobility#lifting#crossfitter#crossfitcommunity
#fakifitness#legday#legworkout#treinodeperna#agachamento#hamstrig#mesaflexora#musculação#cadencia#musculacion#sentadilla#squat#legextensiones#muscletraining#philadelphiafitness#astonfitness Regrann from @treinadorkaka Aprendam comigo a manipular as transições de uma cadência, a treinar ate a falha concêntrica e falha excêntrica. - A falha concêntrica é a incapacidade de vencer a gravidade, de vencer uma resistência. - A falha excêntrica acontece a favor da gravidade. Quando você é vencido facilmente pela gravidade, pela resistência. Quando você perde totalmente o controle a favor da gravidade. - Podem reparar que @alinebarreto_oficial não tem mais nenhum controle a favor da resistência. - Um detalhe muito importante para vocês. - Quando o seu aluno chagar na falha concêntrica sozinho, você que completará sozinho a fase concêntrica para ele poder falhar na fase excêntrica. - Toda energia que restará do aluno, será para não deixa-lo ser vencido pela resistência facilmente. - Querem um #manipuladordevariaveis ? - Então entrem no site www.treinadorkaka.com.br ou no site www.treinadorkaka.com - Mas lembre-se, nada adianta me contratar e não seguir 100% da estratégia de treinamento. - email@example.com #treinadorkaka -
#fakifitness#legday#legworkout#treinodeperna#agachamento#isquitibiales#hamstrig#mesaflexora#musculação#musculacion#sentadilla#squat#legextensiones#muscletraining#philadelphiafitness#astonfitness Regrann from @myo_kinetics - Foot position during the hamstring curl? . The hamstring curl is a common exercise and most of us have tried different foot positions to see if we feel a difference. You may have noticed that when you dorsiflex (point your toes towards your shins) you feel you calf muscle more, while if you plantar flex (toes down) your knee begins to feel awkward. Does this position actually matter, and should you do one over the other? . The answer is no, it’s best to stay in a neutral position or actually have you feet dorsiflexed. The calf muscle (gastroc) is a weak knee flexor so one would think we want it working less If we want to isolate the hamstring? But when it is placed into active insufficiency meaning its plantar flexing the foot it can no longer act as much on the knee joint. That is not actually a good thing exactly by having the calf muscle disengaged it can no longer perform another duty which is knee stabilization. This is why the knee feels weird when you plantar flex. . . On the other hand when we have the calf elongated through dorsi flexion we still can decrease its ability to generate force but through its isometric contraction it can still act on the knee as a stabilizer this is why it often feels better to have the foot flexed towards your shin. When looking at a study that compared hamstring activity in a similar exercise (Nordic hamstring curl) which theoretically should allow for greater force production from the calf because of the locked foot position we see that. We see that foot position does not impact the activation of the hamstrings. . . Another possible reason to have the foot either in neutral or flexed is that when the knee feels unstable we may have the instinct to generate less force because our
De nuevo con programación, poco a poco. Hoy una piramidal. 3x5 150kgs. Creo que me he pasado a la barra alta sin darme cuenta. Aprovecho para desear una pronta recuperación a @strongmantarrako !!! 1x10 80kgs 1x8 110kgs 1x6 120kgs 1x5 130kgs 1x5 140kgs 3x5 150kgs 1x5 140kgs 1x8 120kgs 1x12 110kgs #squats#powerliftingsalamanca#filosofiatarrakiana#sentadilla