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Welcome to the community! As you may know, the glutes are the largest and most powerful muscles in the human body. Some exercises, if performed with proper form, simply can't be done without major glute activation. Based on your complaints, here are a few of things I've identified that are standing in the way of you getting the results you want with your ...


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I have not tried out 5x5 training myself but it consists of two full body-workouts: Workout A: Squat, Bench Press, Barbell Row Workout B: Squat, Overhead Press, Deadlift, You train three times a week, alternating workout A and B, and resting at least one day between two workouts. You never train two days in a row because your body needs days ...


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For most trainees, the best way to develop strength is to perform a few high-quality reps of compound lifts at a high percentage of the maximum you can lift in that exercise. There are many confounding factors but that's the foundation. Therefore, most strength programs emphasize 1-5 repetition sets where the amount lifted is close to your repetition maximum ...


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How about hurting yourself and be unable to exercise for a long time (possibly never again)? Is that a good reason? And yes, bad forms can easily lead to short/long-term injuries. Programs such as Strong Lifts advocate starting the weightlifting program with an empty bar. This allows you to focus on the form. Then, you increment the weight periodically. ...


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People all learn things differently. Some may be able to figure out a complex movement from just a diagram, whereas others might need a video, and then there are those that learn simply by doing. Regardless of your particular brand of learning, however, there are two things that will remain constant: Form / safety always comes first. Practice makes ...


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Hi Memor-X, If you squat like the video you mentioned, you'll develop knee problems pretty fast. So please, don't perform it like that As others have mentioned, squat is an awesome body-weight exercise that mainly works the legs. However, there are variations of squats that can work the entire body. For example, it can be used as a form of cardio exercise ...


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The reasoning behind keeping your shins vertical is this: Moving the shin angle to 90 degrees relative to the floor allows the shin bone and the thigh bone to roll atop one another, reducing stress, says physical therapist Dr. Charlie Weingroff. --LiveStrong.com Many people probably do this poorly because they haven't learned to hip hinge. I would ...


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I have used the Single Leg Dumbbell Lift (SLDL) extensively during the last year to improve running performance. In my opinion, there IS a correct technique to this exercise that is motivated by the GOAL of the exercise. In my case, the primary goal of this exercise was to improve lateral stability and balance throughout the ankle, knee, and hip, while ...


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I am having some trouble stopping too, but my mentor taught me the snowplow method, which is super easy. You bend down whilst gliding, and go pigeon toed, then scrape the ice with your left or right foot until you stop! Hope it helped!


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I am a BKA and am starting to experience lower back pain. I suspect it is due to several factors: my prosthesis (it's a good one, but still a prosthesis), bed, and my balance is lacking too. I am active, as I work hard, in a high paced environment, walking, lifting, and loading are regular occurrences, although I realized in the last few years my balance ...


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"Speed is often confused with anticipation. Players who start to run earlier appear faster." Johan Cruyff quote, European Soccer Player of 20th Century. Research documents that in soccer and other "invasion games" like basketball, lacrosse, field hockey, etc. almost all players stare at the player in possession 54 out of every 60 seconds and see teammates, ...


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It is absolutely impossible to eliminate body fat in "only one place". Lifting weights has no connection to eliminating body fat. Lifting weights makes your muscles larger (which is totally fantastic) but has no connection to eliminating body fat. The only way to eliminate body fat is via diet. Body fat is simply caused by eating carbohydrates, which ...


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I agree with above answers that there no way to target belly fat. But four keys that control stomach fat are exercise, diet, sleep, and stress management. With a regular routine exercises such as walking, jogging and other cardio exercises, approximately 20 minutes per day. With a proper and balanced diet, a good sleep and a decrease of stress in your life ...


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I'm not sure what you mean by a tuck from the abs but you will inevitably have to crunch more the further you roll out. That said, the crunch shouldn't come at the expense of a straight back. When I first started with the ab-wheel I had very poor form and routinely let my back sag once I got above 3 or 4 reps. My coach was able to correct this by teaching ...


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Please learn the difference between assistance work, accessory work, and rehab work. Cuban rotation is not a strength exercise, and therefore should not be done in order to improve strength. If you want shoulder strength, stick with strict presses. I don't remember seeing any Cuban rotations in Mark Rippetoe or Jim Wendler's work. You should start doing ...


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If you are looking to "turn your pear (shaped behind) into a sweet tight peach," as Callan Pinckney puts it, you may find Callanetics or Pure Barre helpful. See this q/a. These exercises use small repetitive isometrics that give a higher more compact buttocks. They also target the core muscles. Here is an example of one of the exercises targeting the ...


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There are many ways to press a weight overhead. What you describe are a (1) a specific trick used in several overhead press styles, called a 'lay back' or a 'lumbar tilt' (it's unclear from your description which you're using) and (2) a strict military press: This is where it all began, in about 1920, with only the del­toids doing the work. You can­not ...


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Overhead press can be very demotivating if done right, because the right way is heavier. What happens when you lean back, is that the chest muscles assist more, and chest muscles are predominantly stronger than the shoulder muscles, by virtue of being larger and more frequently used in general. The lean-back however, can damage your spine in the long run. ...


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There are two differences with the hamstring curl. To target the two hamstring groups separately (the lateral biceps femoris or the medial semitendinosus and semimembranosus) you don't vary the width of your feet, but the angle of your feet. If you want to engage the biceps femoris more, then angle your feet outward, while keeping the legs parallel. If ...


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Multiple sets that follow a proven training schedule. "Massive strength gains" are what every professional athlete and training team are looking for. The bros on bodybuilding.com and lurking in gyms across the world constantly think that they have unearthed the secret sauce to sick gainz, forgetting that there really are professional athletic organizations ...


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Dumbbell Rows and Deadlifts have helped me while shoveling. Also a strong core is going to be huge in the overall movement. Try Cable Choppers for core development, single arm rows, or conventional deadlifts. You could also push a sled with 45 lb plates on it. I forget what they are called, but that should give you that positional form similar to ...


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I do something like this version of the dumbbell hang clean. Essentially: Stand up with the dumbbells at your sides or in front of you. Bend forward, maintaining the natural curve of the spine. This is also called a "flat back" or a natural back arch. Don't let the shoulders shrug forward and don't curl your back forward. When the dumbbells are just ...


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Rather than trying to learn the perfect form for all the exercises at the same time (probably exhausting yourself in the process), how about either Learning the perfect form for a couple of exercises and repeating those until you can naturally perform them without overly thinking. OR Learning the basic form for each exercise and repeating those. After ...


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Broadly speaking, two things: one, there may be a difference in total volume (60 reps at that weight versus 61 reps at that weight; in this case it's negligible but in other cases it can be substantial), two, you get the benefits and drawbacks of going to failure when you go to failure and not when you don't. Going to failure--that is, doing reps until you ...


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It's doubtful your heart rate was in sync; you can't really state that without monitoring. You can measure your stride: it's usually around 160 (strides per minute), with a lot of conventional running gurus touting 180 as better for a variety of reasons. Your breathing and stride can be matched up and this whole thing is known as locomotor-respiratory ...


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I'm the one who asked this question. I'm answering my own question after 4 days. What changed in these 4 days? I've hurt my shoulder and my back. I'm unable to sit properly. My shoulder is hurting badly. Proper form is far most important than stupid increase in weights or reps. If I'm unable to maintain proper form implies that our body (bones, muscles, ...


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Your routine could probably use more cardio exercise. 5-7 km once or twice a week-while better than nothing-isn't much and does very little to improve or maintain your fitness. A decent running routine for maintaining fitness might be to work on doing 30 minutes a day 3-4 times a week. The rest of your routine looks better.


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A number of muscles are being trained when doing forward tilted dips. Triceps Long head Lateral head Medial head Front Deltoid Pectoral major (generally the lower pectoral area ) Push ups are excellent for core conditioning and also target the same general muscles as the dip but in a slightly different variation. The push up also focus more on: ...


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Have a chat with your dentist they will be able to guide you. My jaw used to lock when I ran and we traced it back to eating apples before running! Good to eat them but the extra stress on the jaw before exercise was the cause. To relax my jaw I massaged the side of my jaw, gently, on both sides. But the best thing is your dentist, they are specialists and ...


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Inverted Row This is really best exercise for beginners who can't do a single pull-up or chin-up. One can adjust the inclination (angle of the body w.r.t ground) to adjust the difficulty of the exercise. The following picture shows Inverted row (for pull-ups) just use palms facing toward you (supinated grip) you'll have exercise for improving chin-ups.



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