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Danes je To okt 22, 2019 15:18

The Muscle Prof Academy II

Moderatorji: UrosS, Metka, Stasa, Grom

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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Če apr 26, 2018 15:04

Re: The Muscle Prof Academy II

rectus femoris (middle quads) ability to be activated during squats and leg extensions. This muscle acts to flex the hip (move the thigh forward and up) and extend the knee. Hip flexion counters the hip extension that occurs when standing up on a squat. Thus, the nervous system does not activate the rectus femoris on squats as much as it does on leg extensions. Therefore, use leg extensions to optimize mid quad muscle growth!


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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Po apr 30, 2018 13:54

Re: The Muscle Prof Academy II

Today’s topic in The Muscle PhD Academy addresses variations of the leg extensions. Turning the toes in activates the tear drop / inner quads (vastus medialis) because this muscles job is to turn the toes in (internal rotation). The vastus medialis’ (outer quad sweep) muscle fibers run in a slanted / oblique orientation on the outer leg. Turning the toes in takes slack out of the muscle and automatically increases tension even before you contract the muscle; this elevates activation. The mid quads (rectus femoris) originates in the front of the hip, but it does so slightly towards the inner part of the thigh. Thus, by turning your toes out you take the slack out of the muscle and increase its ability to contract during leg extensions.

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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Po apr 30, 2018 13:57

Re: The Muscle Prof Academy II

Try this leg workout this week if you want to feel a great pump in your legs!

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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor To maj 08, 2018 19:12

Re: The Muscle Prof Academy II

Research shows that if you want to fully activate the glutes while training, then you need to pre-activate them. This can be accomplished by doing warm-up exercises such as lightweight glute bridges, lateral banded walking, and kickbacks. Making that mind-muscle connection is essential to ensure that when you train glutes they are fully engaged to make the best gains.

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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor To maj 08, 2018 19:14

Re: The Muscle Prof Academy II

Two tips to engage the glutes better on squat and leg press.
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1) When squatting, use a stance a little wider than shoulder width, rotate your feet and knees outward, slightly; this is called external rotation of the legs. This will help engage the glutes better as you descend through the movement. In addition, you will be able to focus more of the weight onto the glutes and take away from making it a dominate quadriceps movement.
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2) Focus on sitting backwards. Similar as to how you would sit into a chair. This will also helpfully activate the glutes throughout the squat movement. To practice proper squat form, begin doing box squats in the same manner you would do a normal squat. With this, you’ll be able too perfect the squat and increase your numbers drastically.

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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor To maj 08, 2018 19:16

Re: The Muscle Prof Academy II

Many use lunges as a staple in their leg workout, however here are some tips to make them more difficult and increase activation.
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This study shows that doing lunges with a long step will increase the activation of the glutes. Furthermore, doing lunges with bands will also make the glutes work more.

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Grom

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Šefe

Vnosov: 63851

Pridružen: Če sep 23, 2004 18:35

Odgovor To maj 08, 2018 19:17

Re: The Muscle Prof Academy II

This research shows that while performing lateral banded walking, it is necessary to place the bands around the ankles and not above the knees as some do. This is because the gluteus medius and gluteus minimus (upper parts of the glutes) are better activated when the band is placed around the ankles. This idea can be applied to various movements such as:
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1) Cable kickbacks- strap around the ankle moving the leg backwards with a straight knee.
2) Cable abduction- strap aroun
d the ankle moving the leg outwards away from the body.
3) Cable adduction- strap around the ankle moving the leg across the body.
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The take-home message is that you should place the weight/tension around the ankle when performing such movements to make the best glute gains!

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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor To maj 08, 2018 19:26

Re: The Muscle Prof Academy II

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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor To maj 08, 2018 19:33

Re: The Muscle Prof Academy II

Remember to tune in this week for The Muscle PhD Academy Lesson on carbs!

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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor To maj 08, 2018 19:34

Re: The Muscle Prof Academy II

As the name suggests carbohydrates are basically carbon-based (carbo) substances that contain water (hydrates).
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Carbs serve as a major energy source for our body and as such are a major focal point in athletics and bodybuilding. The following 4 weeks will break down carbs in depth from a physique perspective.

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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Po maj 14, 2018 18:43

Re: The Muscle Prof Academy II

In our entire body we have only have about 2,000 calories worth of carbs stored. About 400 calories or 100 grams of that is in our liver as glycogen. The other 1600 are spread across all the muscles in our body (400 grams).
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It’s important to know that only the muscles being trained will drain their carb stores and the bigger the muscle group the more carbs it has. This means that training the biceps will require very little carbs from food in a day compared to say training the legs.


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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Po maj 14, 2018 18:45

Re: The Muscle Prof Academy II

While high intensity resistance training does lower carb stores, there is still plenty in the tank afterwards. This means that unlike high volume endurance sports, bodybuilders and powerlifters likely only need a moderate amount of carbs to replenish. Stay tuned for how many latter in the week!

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Grom

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Šefe

Vnosov: 63851

Pridružen: Če sep 23, 2004 18:35

Odgovor Po maj 14, 2018 18:46

Re: The Muscle Prof Academy II

From the graph above, it is clear that low intensity cardio doesn’t deplete carbs much at all, while sprinting depletes it fast! For this reason long walks can help burn fat but not deplete you that much.
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Sprinting on the other hand causes a lot of carb depletion. For this reason doing sprints the day before legs can definitely lower leg workout performance. So try and separate sprints by at least 36 hours before leg day. Also this means that HIIT should likely be limited to 2-3 days per week.

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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Po maj 14, 2018 18:47

Re: The Muscle Prof Academy II

Remember to tune in this week for The Muscle PhD Academy Lesson on carbs Pt.2!


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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor To maj 15, 2018 21:15

Re: The Muscle Prof Academy II

The amount of carbs we “need” in our diet depends on whether we are adapted to use fat or carbs as our primary fuel source. If you are carb adapted then you will likely need more carbs per day to maintain carb stores as they are your main fuel source.
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However, if you are fat adapted your body uses fat as its main fuel and spares carbs. Moreover as you will see tomorrow, your body can make carbs from non carb sources.

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