How to Do the Leg Curl - Exercise Description
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How to Do the Leg Curl - Performing the Leg Curl Exercise - 0 views
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Adjust the pads so that they are in a comfortable position around the ankles so that there is some heel involvement in the effort
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Grasp the support handles, remember to breathe out on exertion and in on recovery, then lift the pads upward as you flex the knee joints.
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To some extent, you can target the hamstrings by pointing the toes (plantar flexion), and the calf muscle (gastrocnemius) by curling the toes toward the shin (dorsiflexion).
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Weight Training for Teens | Pure Matters - 0 views
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Teens who work out with weights, as well as exercise aerobically, reduce by half their risk for sports injuries.
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Middle- and high-school students should train to increase their strength and improve their physical fitness
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good teen weight-training program focuses on toning muscles with lighter weights and a high number of repetitions.
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Teens should be supervised at all times while strength training, and should always use safe equipment.
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"Programs for teens often rely on free weights, such as dumbbells and barbells; rubber tubing; and calisthenics, such as abdominal curls."
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Conditioning exercises should be part of an active lifestyle that includes plenty of other physical activity.
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"Participating in a wide variety of physical activities helps teens stay balanced, trim and physically healthy."
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Dryland Hockey Drills | LIVESTRONG.COM - 0 views
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Since the 1970s, hockey players have used dryland training to improve conditioning and skills for ice hockey. While skating is a huge part of the game and never can be ignored, players can develop leg strength and core strength and improve their overall skills with dryland drills. 1.) Pull-Ups vs. Lat Pull Machine: With a pull-up, a person uses their own body weight; this creates excellent body awareness, more importantly pull-ups require a great amount of abdominal strength (keeping the abs tight keeps you from swinging). The lat pull machine lacks these two important features. 2.) Push-Ups vs. Bench Press: Push-Ups again require a person's body weight along with lower body stabilization and contracted abdominals. Lying flat on a bench is a very non-athletic position and requires almost no leg or ab strength. 3.) Lunges vs. Leg Extension: Lunging requires a lot of balance and coordination along with strength from the glutes, quads, hamstrings and abs since you are standing and moving forward during the exercise. The leg extension does one thing; isolate the quads. Unless you want to walk around like Quadzilla there is no place for the leg extension in athletics. 4.) Squats vs. Leg Press: When done correctly no other exercise will develop more leg power than the squat. Since they are done in a standing position they require balance, stabilization, coordination, along with ab and back strength. The leg press lacks all of these factors. 5.) Hang Cleans vs. Shrugs: Hang Cleans are an explosive exercise that develops fast twitch motor units in the muscle. It is a full body exercise. Shoulder Shrugs isolate one muscle group the trapezious and involve little athletic ability to perform. Forget the shrugs! 6.) Squat Press vs Seated Shoulder Presses: Many athletes like to perform the seated dumbbell shoulder press. Try standing up and hold two dumbbells at your shoulders, squat down to 90 degrees as you begin to rise explode with a Dumbbell shoulder press using all
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shared by Wasif H on 02 Dec 11
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Bodybuilding.com - Ryan Hughes Muscle Building Program - 0 views
www.bodybuilding.com/...s-muscle-building-program.html
bodybuilding muscle building program strong lean mass body
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Nutrition: Calories: 4,689.5 Fats: 130.5g Protein: 416g Carbs: 502g Meal 1: 2 scoops Myofusion Protein 50g | Carbs 10g | Fat 6g 1 cup Oats with Splenda and Cinnamon Protein 7g | Carbs 37g | Fat 4g 2 tbsp natural Peanut Butter Protein 10g | Carbs 8g | Fat 11g Total Calories For Meal 1: 533 Meal 2: 6 oz 99% lean Ground Turkey Protein 47g | Carbs 0g | Fat 18g 8 oz Yam Protein 3g | Carbs 62g | Fat 0g 1 cup Broccoli Protein 3g | Carbs 62g | Fat 0g 1/4 cup Almonds Protein 8g | Carbs 8g | Fat 19g Total Calories For Meal 2: 849 Meal 3: 6 oz fresh grilled Salmon Protein 39g | Carbs 0g | Fat 12g 1 cup Brown Rice Protein 5g | Carbs 45g | Fat 2g 1 cup Broccoli Protein 3g | Carbs 5g | Fat 0g Total Calories For Meal 3: 515 Meal 4: 6 oz 96% lean Burger Protein 36g | Carbs 1g | Fat 7g 1 oz fat free cheddar cheese Protein 9g | Carbs 1g | Fat 0g 1 Ezekiel burger bun Protein 9g | Carbs 32g | Fat 1.5g 1 tbsp reduced sugar Ketchup Protein 0g | Carbs 1g | Fat 0g 6 oz homemade Sweet Potato Fries Protein 3g | Carbs 37g | Fat 1g Total Calories For Meal 4: 595 Meal 5: 6 oz 99% lean Ground Turkey Protein 47g | Carbs 0g | Fat 18g 8 oz Yam Protein 3g | Carbs 62g | Fat 0g 1/4 cup Almonds Protein 8g | Carbs 8g | Fat 19g Total Calories For Meal 5: 822 Meal 6: 2 scoops Myofusion Protein 50g | Carbs 10g | Fat 6g
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s Barbell Bench Press - Medium Grip5 Sets 15,12,10,8,6 reps Incline Dumbbell Press4 Sets 12,10,8,8 reps Dumbbell Flyes4 Sets 10,10,8,8 reps Machine Bench Press3 Sets 15,12,10 reps Butterfly4 Sets 12,12,12,12 reps30 sec. rest between sets
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Day 2: Quads/Calves Exercises Standing Calf Raises6 sets of 8-10 reps Seated Calf Raise6 sets of 8-10 reps Leg Extensions5 Sets 15,12,12,10,10 reps Barbell Squat6 Sets 12,12,10,10,8,6 reps Leg Press4 Sets 12,10,10,8 reps Smith Machine Squat
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Exercises Standing Military Press4 Sets 12,10,8,8 reps Seated Dumbbell Press4 Sets 10,10,8,8 reps Barbell Shrug4 Sets 15,12,12,10 reps Smith Machine Shrug3 Sets 12,12,12 reps Side Lateral Raise3 sets of 12,10,8 repsone arm at a time Front Plate Raise3 Sets of 12,10,8 reps25,35,45lb plates
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Barbell Curl4 Sets 12,10,10,8 reps Dumbbell Alternate Bicep Curl4 Sets 12,10,8,8 reps Standing Dumbbell Reverse Curl4 Sets 12,10,10,8 reps Preacher Curl3 Sets 12,12,12 reps Dumbbell One-Arm Triceps Extension4 Sets 12,10,10,8 reps Weighted Bench Dip4 Sets 15,12,12,10 reps Lying Triceps Press4 Sets 12,10,10,8 reps Triceps Pushdown3 Sets 12,10,10 reps
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Day 6: Back/Hamstrings Exercises Barbell Deadlift4 Sets 15,12,10,8 reps Bent Over Barbell Row4 Sets 15,12,10,8 reps One-Arm Dumbbell Row4 Sets 12,10,10,8 reps Wide-Grip Lat Pulldown4 Sets 12,10,10,10 reps Seated Leg Curl4 Sets 12,10,10,10 reps Hack Squat4 Sets 12,12,10,8 reps
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Creatine & Protein Shakes | LIVESTRONG.COM - 0 views
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Creatine and protein shakes are commonly used by weightlifters and athletes looking to bulk up or improve their overall physical fitness levels. Creatine is a naturally occurring amino acid found in fish and meat and produced naturally in the liver, kidneys and pancreas, according to the University of Maryland Medical Center. Protein shakes are supplements used to fuel the body with protein in an effort to build muscle.
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Creatine works by supplying the muscles with additional energy during a workout. This can help you increase the intensity of your workouts, although it has been shown to be ineffective for some people, the University of Maryland Medical Center notes. Protein powders are primarily used immediately following a workout to help replenish the body with much-needed proteins lost during an intense lifting session. Muscles are made of protein, considered the building block of all bodily tissues.
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Contrary to what some people believe, protein supplementation is not necessarily a healthy way to lose weight, cautions Mayo Clinic dietitian Katherine Zeratsky. Meal-replacement shakes that are high in protein cannot replicate or achieve the nutritional value of whole foods. Zeratsky recommends focusing on eating healthy, well-balanced meals and watching your calorie intake to lose weight safely.
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A website that answered all my questions about creatine and protein shakes. It told me how much I should take, what affects it has, and exactly what is in it.
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Creatine is a hugely debated topic. Many boys your age feel that they have to supplement their diet to see huge gains in their progress. I am interested to chat with you about your thoughts about creatine.
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Yeah I would be interested to talk about it Mr. Levitt! I dont know wether I should take it or not, like I take regular protein for now. I just know you must drink alot of water with creatine or you get kidney stones.
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Bodybuilding.com - Skinny Guy's Guide To Gaining Weight! - 0 views
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People predispositioned to skinniness are commonly referred to as "hard gainers." This is the cool way to label your scrawny frame despite the fact that your body turns into a Number 2 pencil when you wear yellow!
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n the skinny guy's defense, the reality is that you have been cursed with traits like Lamborghini-type metabolism, giraffe like limbs, and the strength of a senior citizen. You have to fight with every bone in your body to do something about your small frame and to keep up to your male buddies who seem to grow muscle just by sneezing - those muscle freaks piss me off just as much you!
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I defeated my skinny genetics just after college and I am about to show you four tips that helped me climb from a 149 pound weakling to a rock hard 190 pounds in six months.
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f you are underweight, then your first step to gaining weight is to understand that you must play by a different set up rules. I have said this before and will say it again,
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You must think outside the box and give up the excuse of being a "hard gainer." It is time to stop listening to all the naysayers who have told you that is impossible to gain weight because of your genetics. Regardless of what you have been led to believe, you do have the potential to build an impressive physique that turns heads and even intimidates!
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Double It Up: One of the most practical steps you can take is to double whatever you are currently eating in the kitchen right now. If you are eating one chicken breast per meal, then cook up two.
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Live Your Life Around Food: Sure, you know that you must eat every 2-3 hours, but how well do you execute? Set your clock on a countdown timer to go off every 2 and 1/2 hours so that you reinforce the habit of eating literally not a second late for each meal! Don't turn off the damn beeper until you start chowing down.
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se BIG Eating Equipment: If you want to bulk, then you have to eat like Hulk. Do you think Hulk eats out of a small plate, or a small bowel, or a small cup? If you are aiming to get big and huge, you are going to require large amounts of food, most likely close to double of what you are currently eating.
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Never Train Hungry: How many times have you woken up, whipped up a protein shake and than headed off to the gym? Or maybe you had a long afternoon and missed a few meals and then attempted a weight training workout after work? I thought this was common sense to avoid, until a few of my skinny clients confessed that they were showing up for their workouts having only eaten a piece of fruit and some crackers within the entire day!
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. Eat Nutrient Dense Foods: Focus on caloric-rich foods that are loaded with nutrients. Avoid foods with empty calories, which means there is little or no nutrient value in the calories you are eating. Why would you consume a 500-calorie plus meal that is loaded with fat and sugar which does nothing but make you feel sluggish and soft? Instead, eat a high caloric meal loaded with slow releasing carbohydrates, proteins, fats, vitamins, minerals and fiber.
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Drink A Carb & Protein Drink While You Workout: How hard is to sip on a calorie-rich drink during your weight training sessions? Simply mix up a 2:1 ratio of carbohydrate to protein with one liter of water and you instantly have a few extra hundred calories per day. Now have an extra workout drink before your workout and extra workout drink after your workout and that's easily an extra one pound per week. Only use this technique if you are weight training at a very high intensity.
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Live The Motto, "Never Stop Eating" Did I hear you say, "But I'll throw up if I eat all day?" Maybe... Is it necessary? Of course not. But this is a part of pushing your body's threshold.
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Healthy food tips for muscle building. - 0 views
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for muscle building, you need protein, carbohydrates, and fat, within every meal eaten 5 or 6 times a day, 2 to 3 hours a part.
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What is the healthy section at your local Grocery Store?Well, it's that small little area almost non detectable. It's the area that makes up a very small percentage of the store. That's your section. The section that has natural foods. Foods that contain the least ingredients.
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Now instead of buying that certain something prepackaged with a list of ingredient that you may not know or be able to pronounce, simply purchase the basic individual ingredients, and make it yourself.But that's not convenient!!! Well, anything that's worth doing, takes a little work!
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The Best Way To Build Healthy Muscles. - 0 views
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Often people forget to train their lower body, but it is very important to consider whole body to achieve maximum results
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Having lean muscles is really a wonderful feeling in itself and clothes looks even more attractive in good shape
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4 Signs You Need to Lift More Weight - 0 views
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4 Signs You Need to Increase Your Resistance 1. The current weight you are lifting is not a challenge. - Strengthing training is meant to be challenging and difficult, so the overload of wieght your lifting will help you build muscle. 2. You could go forever. When you are strengthing training, naturally you should feel muscle "fatigue" within 15 repetitions or even less. If you able to do more than 15 reptitions than its time take turn the resistance notch up. 3. You have never increased the weight you lift. -When you start you started off with easy weight lifting, so you should increase lfiting more weight as you get stronger over the time period. 4. The progress has come to a stop. You have stopped seeing your muscles grow stronger, they don't seem like you have gotten any stronger and its too easy, It's time to add more weights.
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Should I rest muscles after working out - 0 views
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20 Super Foods You Need to Build Muscle | StrongLifts.com - 0 views
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Food for fitness training - 0 views
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Failing to provide your body with quality carbohydrates for your workout will make you quickly feel tired and worn out
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Avoid processed foods like white rice, white bread and white pasta. Also avoid sugary drinks and foods for the same reason.
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Good sources of protein such as fish, lean meats and poultry, eggs, dairy, nuts and soya will help facilitate muscle growth
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To get the iron you need, eat lean red meats, grains that are fortified with iron and green, leafy vegetables.
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When working out, the most important are calcium, to help build strong bones and prevent fractures, and iron, to oxygenate the blood that feeds the muscles.
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shared by Wasif H on 05 Jan 12
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How To Get Ripped Abs & Pecs At A Young Age | LIVESTRONG.COM - 0 views
www.livestrong.com/...ripped-abs-pecs-at-a-young-age
program training abs tips protein definition muscle young age moderate
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Work your abdominals two to three days per week. Include exercises that stimulate every angle of the midsection. Perform crunches, leg raises, oblique crunches, Russian twists and v-ups for three sets of 20 repetitions.
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f you want to build six-pack abs and a chiseled chest, start strength training. Resistance training at a young age has several health benefits like stronger bones, increased metabolism and improved self-esteem, according to MayoClinic.com. When strength training as a youth, it is important to pay close attention to proper form to prevent injury. Perform strength-training workouts to target your abs and chest to gain lean muscle and increase definition.
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Train your pectoral muscles twice per week. Include exercises like decline pushups, incline chest press, bench press and chest flys for three sets of 12 to 15 repetitions. Lift with light to moderate resistance to avoid placing too much strain on growing tendons and cartilage. Don't compromise form in an attempt to lift too heavy
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Youth Sports Training - Strength Training & The Young Athlete - 0 views
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There are several factors to consider when programming strength training for young athletes. - 1. Central Nervous System Maturity - The true argument with respect to children and weight lifting should not be based on the maturity (or in this case immaturity) of the child's muscular system, but rather the advancement of the child's CNS. Within proper application of load, volume and intensity, a child's muscular system will not be compromised by weight training activities. However, a lack of motor control (a function of the CNS) will affect the child's ability to perform weight-training exercises safely. It is therefore the maturity of the CNS that is the ultimate determining factor. 2. Cross Section Of Muscle - A larger muscle infers a greater strength potential. While hypertrophy of this sort is not hormonally possible with pre-adolescent athletes, this fact is why I advocate that early adolescent athletes train with hypertrophy-based responses in mind. 3. Biological Maturity - Biological age, unlike a child's chronological age, is not actually visible. Biological age is based in large part to the "physiological development of the various organs and systems in the body" (Bompa, 2000). For example, the adequate development of bone, the efficiency of the heart and lungs to transport oxygen; these are examples of items that comprise biological age. This becomes important when determining the volume or intensity of the training program for the young athlete. 4. Hormonal Issues - Androgenic (muscle building) hormones are low in pre-adolescent athletes. This means that hypertrophy-based responses are all but impossible. Strength gains are however, very possible. 5. Technical Issues - Providing a proper foundation of the technical merits of strength training is paramount when working with youngsters.
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shared by Wasif H on 02 Dec 11
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Explosive Speed Training | LIVESTRONG.COM - 0 views
www.livestrong.com/...60124-explosive-speed-training
speed training cardio healthy body fitness exercise
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In regard to athletics, speed is how fast an individual can travel from one point to another. It has to do with stride frequency, or the number of steps per unit of time, and stride length, or the distance that each step covers.
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To increase your speed, your daily training sessions should place emphasis on improving your overall work capacity, ensuring that your joint mobility is normal, increasing the strength of your legs and core, developing running endurance and improving running coordination.
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There are numerous drills that should be incorporated into an explosive speed training program that help to improve your coordination and running technique. Marching drills, skipping and arm swings are typically done prior to more intensive training exercises.
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Because these are not physically intensive, you should try to fit these in every day. They’re meant to develop muscle memory and teach your nervous system and muscles how to efficiently work together, so the more repetitions you can get in of form drills, the better.
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Form drills are very important, but it’s essential that you take the skills that you learn from them and apply them to actual speed and endurance drills.
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There are different types of speed and endurance training workouts that you can incorporate, such as participating in extensive intervals, which means completing a high number of sprinting repetitions, or you can use intensive intervals, which require you to do less repetitions but at high-speed, very intense sprints, perhaps with added resistance such as running hills, or using a parachute for drag.
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shared by Wasif H on 02 Dec 11
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Bodybuilding.com - The Top 25 Ways To Pack On Serious Mass! - 2 views
www.bodybuilding.com/...anthony1.htm
bodybuilding ways pack mass strong lean body healthy growth athletes
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What did you just say? Eat 6 times per day? Yes, that's right! Don't think that you are going to gain quality size eating 3 square meals per day. The only type of mass you will put on eating this way will be the fat type, and this is not our objective. There is no way that you can reach your caloric or your macronutrient needs eating 3 meals per day. If by some magical reason you can eat them in 3 meals, than you will be so full and bloated, you won't be able tie up your own shoes let alone pound out some heavy deadlifts.
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Water is very important for many reasons. Water is good for you believe it or not. It has many health and performance benefits. It keeps your organs functioning properly, clears toxins, reduces excess sodium from your body, and it hydrates your muscle cells. It even liberates fat stores on your body so they are burned off as an energy source. Dehydration will cause a major decrement in performance. Even a 2% state of dehydration will cause your performance to go out the window
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Consume Enough Protein "I eat enough protein. I probably ate around 50 grams today." Now if this sounds like you, we are in some serious trouble. That is unless you are a 60-pound child whose major energy expenditure for the day is playing with your Tonka Trucks. Ok, down to the serious stuff here. If you don't eat optimal amounts of protein, you will never put on the muscle mass that you so much desire. You are also hindering your strength gains as well. If you are going up a weight class and you aren't eating the proper amount of protein, guess what?
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have some of my athletes consume between 1.25-1.5 grams of protein per pound when trying to pack on size.
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Milk…It does a body good! You should have known this would be on the list. Milk is the drink of all strength champions throughout history.
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I knew you would like this one. What true powerlifter wouldn't? Now again, don't get me wrong here. The point is that you should increase you lean meat consumption during a mass phase. Note I said lean meat consumption. This doesn't include bacon, ham, sausage, deli meats, beef jerky, or pepperoni sticks.
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The Benefits Of Glucose When Working Out | LIVESTRONG.COM - 0 views
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Glucose, which is transported by your bloodstream to organs and tissues after eating carbohydrates, provides an essential source of energy for both your muscles and brain when working out. As energy and glucose needs to increase with exercise, it's important to eat enough carbohydrates in order to fuel your workouts. Having low blood glucose levels during exercise harms performance and can lead to physical and mental fatigue, sometimes resulting in weakness, dizziness and hypoglycemia. Glucose also prevents the body from using protein for energy.
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When glucose isn't needed for immediate energy, the body stores it as glycogen in the liver and skeletal muscle. Glycogen stores are especially important when working out, as the body's energy demands may exceed the amount supplied by glucose in the bloodstream after prolonged exercise or when exercising with insufficient carbohydrate intake. According to Iowa State University, during low-intensity workouts, glycogen stores can be used to increase glucose levels in the bloodstream for as long as 90 minutes -- whereas during high-intensity exercise, glycogen stores provide energy for only about 20 minutes. Active people therefore need to replenish glucose regularly by eating plenty of carbohydrates. However, in less-active people with adequate glycogen stores, additional glucose is stored as fat.
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Website was pretty good, I wanted to learn more about the effects of sugar intake before a workout, but I did get my answer. Sugar is good for our body, but must be used is a respective amount.
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All things in moderation! Sugar contains no fat, but has lots of calories. Natural, not refined sugar is the best for you. Important learning taking place here.
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Healthy Diet To Tone & Strengthen Abs | LIVESTRONG.COM - 0 views
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Oatmeal can help you stave off your hunger and take inches off of your waist. Cravings are caused by a drop in blood sugar. Oatmeal is high in fiber, which will keep you fuller longer and stave off any snack attacks or sugar cravings. Fiber also allows you digestive system to work better, ridding you of any bloating or constipation and leaving you with a firmer midsection.
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Eggs are full of vitamins and nutrients that burn fat and build muscle. Eggs contain vitamins A, D, E and B12, which the body uses to metabolize fat. They are also a great source of protein, which the body uses to build muscle. A study at Louisiana State University found that those who ate eggs for breakfast daily lost more weight than those who ate bagels, the Quick & Simple website notes.
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You need fat to lose weight, believe it or not. Monounsaturated fats are a good thing, and you can find them in cooking oils such as olive oil and canola oil. Good fats also help lower your cholesterol and lessen food cravings. Olive oil has also been shown to help prevent Alzheimer's disease, and to help deliver nutrients to the brain. Other foods high in monounsaturated fats include olives, avocados and almonds.
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Nuts will help you get the abs you want by keeping you fuller longer. A study at Purdue University showed those who ate nuts felt fuller for longer periods than those who ate rice cakes, Quick & Simple reports. Don't overindulge with nuts, though, because they are high in calories and fat. The U.S. Department of Agriculture also instructs you to avoid salted nuts, because they exceed the agency's recommendations for daily sodium intake.
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Reps, Sets and Where to Exercise - Choosing Repetitions, Sets and Where to Workout - 0 views
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How Many Reps/Sets To Do You've figured out the exercises you should be doing, but what about the number of sets and repetitions? Your decision should be based on your goals. The American College of Sports Medicine recommends 8-12 reps for muscular strength and 10-15 reps for muscular endurance. They also recommend at least 1 set of each exercise to fatigue although you'll find that most people perform about 2-3 sets of each exercise. In general:
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For fat loss: 1-3 sets of 10-12 reps using enough weight that you can ONLY complete the desired reps.
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To gain muscle: 3+ sets of 6-8 reps to fatigue. For beginners, give yourself several weeks of conditioning before going to this level. You may need a spotter for many exercises.
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For health and endurance: 1-3 sets of 12-16 reps using enough weight that you can ONLY complete the desired reps.