🔵Leg Extensions for Hypertrophy🔵
❌does'nt create stability by pulling down into the seat;allows for gap under glutes,
❌uses a load that cannot be controlled through the entirety of the range; never achieves a full contraction in the quads,
❌lacks control in the eccentric phase of the movement; leaves a lot of muscle damage potential on the table,
❌lacks overall focus during the exercise; not thinking about the quads contracting, just performing the exercise to perform it!
✅creates stability by pulling himself down in the seat & locking into position,
✅full control of load throughout the concentric/eccentric & is creating a lot of tension in quads;achieves peak contraction at top,
✅maintains focus throughout the set!
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Mais uma sobre dor lombar. #Repost @dorecoluna with @get_repost
Precisamos entender que a dor é multifatorial, ou seja, ela é resultado de fatores biológicos, psicológicos e sociais. Uma maneira de aborda-la é fazer uso dos conceitos do modelo Biopsicossocial.
Desta forma, segue o material de apoio para o manejo de pessoas com dor persistente e incapacidade.
Esse material, faz parte de uma ferramenta do modelo Biopsicossocial chamada Educação em Dor baseada na Neurociência.
Caso você tenha interesse nos materiais, solicite através do whatsapp (48) 99909-9363.
Enviamos a você.
•DEAD BUGS (Resisted)• •
Dead bugs are a typical exercise prescription for people suffering from low back pain. If done right, they can be killer on the core. The normal dead bug is done with no resistance and the opposite arm will extend outward away from the moving leg.
With this setup, we use a cable to actively pull our arms away toward the machine and try our best to hold it where it is. The legs extend at an even, slow pace to full knee and hip extension with a short hold at the end of the movement. Begin the next movement with the other leg when the first leg returns to the starting position. •
The biggest coaching point with this exercise is to keep your low back FLAT on the ground and fire your ribs down toward your belly button. You shouldn’t be able to fit your hand underneath the low back if you tried. This helps to activate the core as a whole and will produce the best results. This is especially important for those with low back pain as too much extension in the lumbar spine can cause increased pain when fighting resistance. •
I like to do this for ten reps on each leg. To make it harder, move slower through the movement or add weight or longer isometric holds at the end of each movement. To make it easier, take away the weight and do traditional dead bugs. •
Song : Dead and Gone by JT and T.I. •
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Low Back Series PART III
Stabilize & Strengthen: Now you have mobilized your back let’s strengthen it! Low back strengthen exercises will prevent from recurring low back pain. It is also important to strengthen the trunk in order to create more stability, decrease risk of injury, and improve functional movement. -
Exercises to incorporate to your training:
1. Banded/sandbag Deadbug (legs only) level 2 - Move arms with legs
2. Banded Glute Bridge
4. Bird Dog *Please note if the pain continues seen your doctor&/PT* -
HIP PAIN ACTING LIKE SCIATICA ... all big and bad 👻 : it doesn’t have to be
[Low back anatomy and conditions]
Have you ever had pain like this on the back of the hip!?📲 let me know and tag a friend that complains of this
Maybe you have even noticed it went down the side of the leg as a deep dull ache 😖 .
Significant irritation of the sacroiliac joint (SIJ) is often misdiagnosed as sciatica originating from the low back or from the ball-and-socket hip joint 👨⚕️ .
👀The SIJ usually presents and deep stiffness or ache under the gluteus but when it goes unresolved it can begin to travel down the leg 🙈 ...your body’s way of telling you that something is wrong and needs to be addressed
I am sure some people have even wrongfully undergone surgery or invasive medical procedures 😭 when this condition can be simply and safely corrected with good #chiropractic care
It is amazing how quickly cases of sacroiliac joint syndrome can symptomatically resolve with a few good corrections of the pelvis but the key is to think beyond symptom relief and actually correct the Core Problem causing the “condition” in the first place
🧠 It could be a structure problem with the spine or poor activation of the nerves that power on the hip-stabilizing glutes - a good assessment is required to know .
⛑If you repeatedly struggle with this issue than please get a great assessment to understand what is causing it. The low hanging fruit and often easiest fix is to strengthen the glutes so work these hip strengthening protocols .