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6

A lot of people have this problem, and it's usually caused by short tendons on the back of your ankle. I forget the name... Achilles? Anyway, there are plently of things you can try in order to fix this, and yes, the weight is supposed to drive into the ground through your heels. Method 1 One way, is to elevate your heels, by placing them on top of plates....


4

Caveat: Proportions is an indicator of how your squat form could look. Actually measuring your limb and torso lengths and trying to mathematically deduce "correct" form is rarely beneficial, and can lead to someone trying too hard with a form that simply doesn't work for them. This is partly because no one has a handle on all of the significant factors that ...


4

I transfer a lot of weight to the toes while moving up My fix for this is to concentrate on pushing through my heels. If there are no physiological barriers then this should be enough. One way I help concentrate on pushing through my heels is to pick up my big toes and keep them elevated for the entire set. I stand and squat normally, but my big toes ...


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Although it is in different language (may use google translate) in the link here there is a movie about training (pulling 92 lbs bow 57 Times) and pictures of different drills on bow training. You may also try Korean Method for archery training. (read the comments in the page. It can be helpful) I hope all these helps.


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There's this idea in hypertrophy training that rest periods should be kept short to keep metabolic stress on the muscles high, and that this will be conducive to growth. Taking your example, suppose you want to focus on triceps. You could do benches to get both triceps and chest work, then superset with triceps extensions which isolate the triceps. The chest ...


3

The major muscle groups in any variation of bench press are the pec major and minor, and the triceps (with various other muscles playing stabilizing roles). In general, the narrower one's grip, the more the triceps tend to become the primary mover. The close-grip bench press is, indeed, a vary popular accessory for people who have weaker triceps. In ...


3

There are a few ways to obtain the information you want. Some colleges/universities offer a major in Kinesiology and Exercise Science. You may want to see if there is one in your area. They may provide learning programs available to the general public. A more widely accepted and cost effective source of information is to locate a certified fitness ...


3

I would recommend you take a look at what body parts you think you need to improve, and, place priority on them by performing exercises that target those muscles first. Some studies have shown that greater strength and muscular size gains are achievable with exercises placed near the beginning of a program. A 2012 study entitled Exercise Order in ...


2

First of let's get the terminology out of the way. When you write "set", do you actually mean "number of muscles trained"? What one set really mean is that you lift and put down the weight repeatedly until you can't anymore and have to rest. That's one set and if that's all you do per muscle in a week, you're not doing nearly enough work. Or do you mean "...


2

There is no such thing as a 'correct' routine. Workout plans should be made according to targets, and knowledge of how to hit those targets. The problem is that many different people will suggest different plans to hit those targets. This is because there is some disagreement whether any approach is sure to work for all people. For this reason there are some ...


2

Working out a muscle once per week is actually common, but you need to put a large volume of training on it. 9 sets of 10 per muscle per week is a rule of thumb I've read, and it applies to both a 3-split and whole-body.


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Where are you doing this exercise? On the bar or bench. I suggest you doing it on the bench like the second picture because when you hang from the bar you swing back and forth and thats not good for core strengthening. You see that woman is stable because she found multiple bars, so she is not swinging. Doing it like her is okay highly recommended. Upper ...


2

I’ve had the same issue when occasionally using that machine(1). While compiling some anecdotal evidence, it always seemed to happen after a recent bout of calf cramps. I played with the positioning of the seat and other machine adjustments until I realized that I could not totally remove my calves from the exercise. Rather, I would lessen the involvement ...


2

I cannot tell you how to avoid the pain, only how to reduce it. Generally, I have a much better understanding of such kind of issues after I began doing yoga. I can not repeat what yogis say here. This would just make you laugh: Strange statements like "feel the energy running up from the earth and through all your body". However, when I do what I think ...


2

Both cardio and strength training can be an excellent way to improve your physique, it all depends on what you like to do. Lean muscular body mass can be done by doing cardio for say 30 minutes a day and focus on 45 minutes of moderate to intense strength training. At first start out with light weight until you get a feel of the weight, you can then ...


2

You can do a lot of core exercises on these. Examples: Pullups/chinups on the high bar. On the two low parallel bars, you can do different variants of dips. Usually, there'll be a very low bar to lock on your feet - so you can do situps. And the ground layer is soft and nice(but firm), making it really good for pushups(rather than on concrete). Nothing too ...


2

The muscles used during both directions are the same, just in the opposite order of intensity. So with V-sit in general, the muscles used are the rectus abdominis, obliques and hip flexors. Secondary movers are triceps and forearms due simply to the fact that they are the muscles that support the weight of your body during the movement.


2

When I'm doing squats my knees go forward further than my toes. This is not necessarily an issue. It may be due to your individual leverages, how wide your squat stance is, and whether you you can hit appropriate depth that way. Also when I'm standing up I tend to move weight more towards my toes. This is the part that I would concern myself with. ...


1

As an over 30's (nearly 40) skate boarder, surfer, and (mainly) snowboarder, I'll take at a crack at these. Are there any signs here that I am risking injury, long or short term? Well let's be clear that you're risking injury by skateboarding at all. You're one rock, one crack, or one obstacle away from flying onto the asphalt, and it will happen. If ...


1

ExRx.net I cannot think of a better resource to learn about every exercise ever thought up. Most "new" exercises are variations on these.


1

Exhale on the push up, breathe in on the lower. Lower slowly and explode upwards each time.


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Retract your shoulders, and try to minimize trapezius involvement. The lateral raise is aimed at the deltoid, and the trapezius can take focus away from the primary goal. Straight, but not locked out. If you find yourself bending the arm more to cope with the weight, the weight is too high. Grab something smaller.


1

We do not receive wisdom, we must discover it for ourselves, after a journey through the wilderness which no one else can make for us, which no one can spare us, for our wisdom is the point of view from which we come at last to regard the world. -Proust Adhering to proper form means picking a form to hew to. Picking a form requires you to choose: ...


1

This would be what some call a "giant" super set. Usually a super set is 2 moves, but I have done giant super sets up to 4 moves (usually 1 or 2 of the moves being body weight moves though). I use supersets almost exclusively when I workout. You can do antagonist muscles as mentioned before, but you can also do the same muscle group. For arms I always ...


1

From the research that I have read, the length of your break has no influence on hypertrophy. The best indicator of hypertrophy is either volume, as in tonnage (sets times reps times weight) increasing over time, or more recently the number of "hard" sets per workout, meaning the number of sets which leave you close to technical failure (not at failure or ...


1

Breaststroke timing is something I always struggled with (and still do when I do subject myself to the stroke in training). Mike Alexandrov, a two-time Olympian and breaststroke NCAA champion breaks down the pull and timing sequence well in a 3-drill progression here. It includes videos of him performing the drills, which might help you improve your own ...


1

You've heard it before. Everyone says "engage your core!" when you're in the midst of any exercise whether it's a plank, squat, or sprint, but what does it really mean to engage your core? First we must get one thing straight. The muscles of the core consist of more than just the highly desired 6-pack, the rectus abdominis. While this muscle may be ...


1

The skin is not a muscle. Exercise will not take up the slack. Don't get me wrong, exercise is needed to stay healthy and it will help indirectly, but regaining your skin tone isn't a matter of exercise. To regain elasticity, your skin need to be well hydrated and have the proper nutrients: Drink enough water, take enough proteins and eat plenty of fresh ...


1

I have been going to the gym on and off for 18 years and I agree with you. I have seen it all and some of the exercises they doing are out right dangerous but the last thing I want to do is to hurt a person's ego specially in a gym. You don't know what they are going through and what is in their mind and what repercussion it might have when you point out ...


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To clarify some of the points made by others: Yes, you do breathe out through nose and mouth simultaneously to exhale most effectively. If you haven't finished exhaling, your inhale will be too late and your stroke will suffer. Alternating sides, taking an odd number of strokes between breaths, is good for balancing your stroke. If you breathe to one side ...



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