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SQUAT: KNEE POSITION!
What’s up, Achievers?! @jasonlpak here with a quick tip on knee position during your squats! The big thing that we don’t want to see is your knee caving in inside the line of your big toe. We like knee position to be in line with somewhere around the 3rd-5th (pinky) toes. This helps to maintain a solid arch position in your foot, which can help to transfer stability to the knee.
If you’re having difficulty pushing your knees out in the bottom of the squat, try to flare your feet out slightly more. This can help to reduce ankle mobility requirements and allow you to squat down in a more comfortable manner.
Lastly, this is advice for the 90% of you. There are some higher level Olympic lifters that actually purposely allow their knees to come inwards at the bottom of their squat, and seem to gain more power out of the hole because of it - perhaps by utilizing their adductors more. However, they’ve most likely have been using this technique for many years and have developed the structural integrity throughout their joints to do so. They’re also in the performance realm; not the health and fitness realm so they’re going to adopt certain techniques to lift more weight.
Also, some of you might have actual structural limitations in your hips or ankles that make this position impossible for you and that’s totally fine as well - do the best you can and work with what you’ve got. If you’re built this way, then having your knees be slightly in might actually be a stronger position for you and is perfectly safe. Always choose what works for you!
For the rest of us, keeping our knees in line with the 3rd-5th toes keeps our knees, feet, and ankles in a stable position and we can develop plenty of strength doing so.
We hope this post helps you out! Until next time, Peace, Love, and Muscles! ✌️💙💪
Esta mañana participamos en la #Caravana de #Electromovilidad más grande que ha tenido nuestro país y que fue organizada por @fidelmov 👏🏻.
Buses, autos, motos, camionetas y scooter eléctricos recorrieron desde Plaza Italia hasta el palacio La Moneda por el desarrollo de la Electromovilidad en nuestro país. ¡Visítanos en #Fidelmov este 29, 30 y 31 de agosto!
STAY STRONG by feeling strong from within. At OsteoStrong we help you to gain strength with every session at an unbeatable rate. Check out our case studies at @osteostrong.me OsteoStrong is a system place focusing on the one thing we all have in common: a skeletal system. Stimulating bone growth while utilizing Osteogenic Loading in a safe and controlled manner. Not a gym, not a diet, not a supplement.
Book a free session to find out how you can improve your QUALITY OF LIFE.
Improve Bone Density, Strength, Balance, Posture, Mobility, Athletic Performance and decrease Joint and Back Pain!
Happy Sunday Funday! Hope everyone had a wonderful weekend so far and wants to kick off the upcoming week with us Tonight including our first FREE END OF THE MONTH OPEN RODA open to everyone and all levels with Mestre Parafina and Prof. Cozinheiro from Cordao de Ouro Los Angeles!
What makes up your sense of balance ❓
Balance is complex. The fact that you can stand, walk, and move fluidly on two small bases of support (feet 👣) is incredible. Staying balanced involves a number of systems working together at all times. These systems provide information so that fine adjustments can be made neuromuscularly to stay balanced:
▪️Visual system (your eyes): Your vision plays a huge role in maintaining balance. Just try balancing on one foot and closing your eyes - it’s instantly a very difficult task.
➡️ Your visual system picks up information from the environment and sends it to the brain. This helps orient yourself in space and feeds into your ability to balance.
▪️Inner ear (vestibular system): Your inner ear houses canals that play a huge role in your ability to balance.
➡️ Movement of fluid within the canals disrupts microscopic hair cells which send information on the orientation of your body in space.
▪️Proprioception: This is your body’s sense of where it’s parts are in space.
➡️ Proprioception sense comes from information that the body gets from receptors in muscles, tendons, ligaments, joint capsules, skin etc. It uses this information to detect where it’s body parts are, and this is important information when it comes to staying balanced.
🔑 Balance is something we often take for granted. It is a complex phenomenon that is multidimensional. Balance training is a great way to tune this system over time, as it generally deteriorates with age if it isn’t practiced and honed.
Shout out to my client @_gcastillo88 for showing up strong and putting in the work!
This was her first time front squatting and she struggled with the front rack position at first.
After a few minutes of mobility we were able to get her holding on to the bar like a pro!
Notice ALL fingers grasping the bar 💯
Since we started training together she has been tracking her macros with the My Transphormation App and her strength is going up quick.
Keep up the hard work Graciella!
If you are ready to take your training and nutrition to the next level come join my Transphormation Challenge.
DM me “I’m Ready” and we will get you started today!
The cue that has helped me the most in my squats is twisting the feet into the ground and trying to spread the floor apart. This tightens the contact between the feet and the ground while also moving the tibia. I have some ankle restrictions from previous injuries so this movement opens up space in my ankle for much better and stronger squats. Try it out and see if it helps you! .
0 326 minutes ago
Last play around on the rings as I’m taking the pull-up bar down and packing it up ready for our house move next month (hopefully). I’m always surprised I can do a skin the cat, as my shoulder mobility is bloody awful - 20+yrs of slouching at a desk in front of a PC takes a lot of undoing.
KONKURRENCE 💥 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Døjer du med smerter eller har du måske bare brug for at få finjusteret kroppen? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Nu har du chancen for at få gjort noget ved det! Vi udlodder én times gratis behandling hos vores nye fysioterapeut Philip til en værdi af 599 kr! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
For at deltage skal du:
1: Følge @nordicperformancetraining
2: Tagge 2 venner i kommentarfeltet, som også kunne have gavn af en fysioterapeutisk behandling! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
And that’s it! Held og lykke 🙌 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Konkurrencen afsluttes lørdag d. 31. august, og vinderen annonceres søndag d. 1. september*. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
*I tilfælde af at vinderen ikke svarer tilbage indenfor 24 timer, vil en anden vinder blive fundet.
Denne konkurrence er på ingen måde sponsoreret af, støttet af eller forbundet med Instagram.
📍Ved Amagerbanen 27, København S
📞 30503849 / 20776452
Ways to keep making progress!
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In order for a muscle to grow, strength to be gained, performance to increase, or for any similar improvement to occur, the human body must be forced to adapt to a tension that is above and beyond what it has previously experienced.
Go back and read that again. It’s pretty important.
And what it means is, if you lift the same weights, for the same number of reps, the same way for the next 20 years… nothing will ever happen. Your body will never change or improve in any way.
You will only maintain your current state.
However, if you increase the demands you are placing on your body by increasing the weight being lifted, lifting the same weight for more reps, or just doing something that increases the demands that your body needs to meet, then your body will have no other choice but to make the necessary changes and improvements that will allow it to adapt to this environment and remain capable of performing these tasks.
And these “changes” and “improvements” and “adaptations” come in the form of more muscle, more strength, less fat, more tone, better performance and just the overall results you are looking to get.
That’s what all of these goals are, really… just our body’s adaptive response to the demands being placed on it through exercise.
You’re basically showing your body that in order for it to survive, in order for it to do what you are forcing it to do, it’s going to NEED to make these changes and improvements. ..
TRAINING INTENSITY V/S GROWTH 💡
🔴 I've been observing since quiet a while now that people are praising "FORM" literally over anything and everything possible which may be a correct decision BUT only upto a certain extent. The presence of local idiotic "Form Police" usually confuses a lot of lifters and more often guides them the WRONG WAY! 🤦♂️
🔵 The reality is that without "ADEQUATE" Training Intensity on the sets you do, even with the BEST PROGRESSION MODEL you'll most likely fail to induce maximum amount of growth BECAUSE increase in just "Training Volume" works as SECONDARY adaptation trigger ONLY IF the Intensity is HIGH enough. 💡
🔵 This DOES NOT mean that you should only be training to failure BUT rather that your training should be really close to contractile failure. Simply put, it's legit about how difficult and challenging the sets are for you and thats what will induce "FORCED ADAPTATION". 💡
⚫ Hypertrophy is basically a FORCED ADAPTATION which requires you to disrupt body's homeostatic preferences which means that you have to force your muscles into growth with the help of HIGH INTENSITY. ☑️
💡 A few studies also state that beginners often have tendency to leave 6-8 reps in tank because they think hypertrophy is about mastering the movement and just lifting any weights for reps they are comfortable with BUT what they don't realize is that Progressive Overload and sufficient training intensity is what causes GROWTH. ☑️💡
⚫ Just staking up volume by doing a shit ton of sets is basically just adding WORKLOAD into your training without any potential benefit and that is eating up your recovery capacity. 😓
Understand that is NOT about adding WORKLOAD but to chase PROGRESSIVE OVERLOAD, There's a difference. 😏
🔴 IMO if you're keeping about 2-4 reps in tank after a set/s you should try increasing the TRAINING INTENSITY the following session and you'll notice how it helps to chase progressive overload. ☑️
🔴 Once again to reap maximum amount of growth your training should be difficult, challenging and uncomfortable for you. 💡
HAPPY READING Y'ALL 😁
So, you believe that the AllCore360º will elevate your business to the next level, but you aren't quite ready to pull the trigger? Don't worry, we totally understand.
If you're looking to get a better feel for HOW the AllCore360º can help, and WHY it's the best decision for your business, watch the video in our bio.
2 937 minutes ago
@Regrann from @titusunlimited - #1 .
Do you do this stretch? You should especially if you sit all day.
Lie on your back on a padded surface. Begin with your legs straight in front of you. Bend the left leg up and place the left foot on the ground near your butt. Bend the right leg up and rest the right ankle across the left knee.
Reach your hands around your left shin or left thigh and pull it towards your chest. Your right hand will go through the hole in between your legs.
Pull and hold the left leg, feeling the stretch in the right hip flexor. Slowly, place the left leg back on the floor and switch sides.
Do you know this❓❓❓ .
The tennis ball presses and treats trigger points in the piriformis muscle, reduces the muscle tension and rigidity, improves mobility and improves blood circulation to the area.
The tennis ball therapy is good not only for sciatica, but also for back pain. The tennis ball acts as a massage substitute that helps reduce muscle tension and provide relief from lower back pain in the left side or the right side. It is also one of the best ways to relieve latissimus dorsi pain.
The advantages of this therapy is that it’s cheap and simple and can be done in the comfort of your home.
MOBILITY CHALLENGES 🔥
[SWIPE LEFT TO SEE THEM ALL]🙌🏽
Which one do you think is the hardest vs the easiest one?! 1️⃣, 2️⃣, 3️⃣, 4️⃣, 5️⃣ or 6️⃣? Comment below! 👇🏽🤩
68 2,23538 minutes ago
Best steel mace yoga photo yet — I can’t even with this little girl, she is literally the cutest!
1 940 minutes ago
When it’s hotter in the garage than it is outside in the #arizona 🌵 #summer sun ☀️ pushed hard where I could but the #plyometricworkouts arena bitch on my shoulders and neck so I have to take it easy. 😖. Yesterday, the #chiropractor 👨⚕️ordered another 90-minute deep tissue #massage 💆🏼♀️because I’m #AFU and he’s getting frustrated with the results on my treatments. This shit is getting expensive 💸 but it’s cheaper to practice the #selfcare now to save on medical bills in the future 🤷🏼♀️ #sunday#morning#plussize
“Savage” Sam working the deadlifts! I try to show many different types of functional training with many exercise variations. I feel that it is important to mention that there is no substitute for the size and strength gains realized through training the compound movements. Exercises such as back squat, deadlift, bench press, power clean, bent over row, pull-ups, etc should be the foundation of your training program. #exercise#canyonsfitness#deadlift#compoundexercises
1 438 August, 2019
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🔥307# Snatch🔥 We launch our New Cycle of Invictus Weightlifting in 9 days on Monday, September 2nd! Whether you’re a CrossFitter or a Weightlifter we’ve got you covered with 3day/wk & 5day/wk programming options + video analysis. It’s an online program & can be done from anywhere in the world. Link in bio to join TODAY! @invictus_weightlifting
[ ROCK ON 🤘]
Here we go sharing 9 or 10 ways to rock... however you should know there are sooo many more ways to rock. .
These are a few favorite, simple rocks that will get you a Big Bang for your buck. Add in some head nods and rotation and play with different speeds and foot and hand placements, oh, and of course, keep that diaphragmatic breathing going and you’ll have endless opportunity and feel better too!
Rocking promotes total joint integration, postural alignment, vestibular awesomeness (meaning great for your brain), and all sorts of goodness for your body and it’s move-ability. .
I’ve literally seen people completely squat butt to calves or keep their heels down for the first time ever after implementing rocking in the same day! 😱Its also a great way to help relieve a stiff and achey back.
So here’s what we’ve got:
1️⃣ Basic Quadruped Rocking
2️⃣ Commando Rocking
3️⃣ Circular Rocking
4️⃣ Adductor Rocking
5️⃣ Hamstring Rocking
6️⃣ Lego Rocking
7️⃣ Change Foot Position (Plantar/Doris flexed)
8️⃣ Change Hand Position
9️⃣ Elevated Rocking
Each of these rocks benefits your body in different ways and may work differently from person to person but are all worth exploring. *videos have been sped up*
This stretch’s name in entirety is a mouthful, you ready for it? .
🤸🏽♀️ Quad Rock + SL Abduction + Reach & Rotate .
1️⃣ Set up in a quadruped position with one leg outstretched. The weighted knee can be just under hip or out to the side for more of a groin stretch.
2️⃣ Sit butt back onto heel, maintaining neutral spine.
3️⃣ Reach through and “thread the needle”, eyes following hand.
4️⃣ Rotate up and exhale, focusing on tspine rotation not just shoulder movement.
5️⃣ Hand comes back down, rock hips forward.
6️⃣ Rinse. Wash. Repeat. .
This bad boy is great for a multidirection day, goes well paired with a lower push and upper pull day as well. .
And one of our favorites...I can’t stress this enough. We need strength and we need SKILL. 2 different ball games here folks. I did a bunch of virtual consults today (which I love btw) and this was the going theme
You have to train the skill or you’ll just be really good at clamshells
Strengthening activates different areas of the motor cortex then skill training. (Jensen 2005)
Yes we have a frontal plane / coronal plane leak. Call it what you will, trendelenberg, gluteus medius inhibition. Don’t use the word weak 🤦🏻♀️. No one wants to hear they have a weak ass
Strengthening the gluteus medius does something different than retraining gait patterns. You need both. In fact if you look at the research, simply strengthening the glutes won’t do much to fixing this pattern, unless you train the SKILL #bingo
1️⃣. Stance leg. Step. Hip hike. And do it aggressively. Is there any other way? Frontal plane only. Hand on your 🍑 and feel something
2️⃣. Swing leg. Hand on your obliques. Dig your fingers into your sides. Aggressively. 😉. If you feel nothing, don’t be mad at your hip flexor, it’s tired of lifting your leg with no help (runners, cyclists, humans who walk upstairs, think groin pain here)
3️⃣ slowly lower. And those hands better still be feeling something. Eccentric control is the king of the hill. No leak. No sway.
4️⃣ make sure that big toe touches the outside of the band. No crossover
5️⃣ smile. Shit works better when you smile
6️⃣. RULE. 2 min before every run. Walk. You feel pain, 🛑🛑🛑 and do this for a minute and then keep going.
. #gaithappens#gait#running#walking#retraining#glute#strongglutes#hipabduction#hipabductors#gaitretraining#footpain#hippain#anklepain#stability#mobility#chiropractic#physicaltherapy#longhair#kindofmissit 🤷🏻♀️
Virtual consults @ gaithappens.com
Live consults in Golden CO. @totalhealthsolutionsllc 👍🏼