Tag Archives: muscle

Exercising This Muscle Will Prevent Further Injuries and Back Pain

Even if you are in excellent athletic shape and practice cardio every single day, you are still subject to that mysterious back pain, knee injuries, muscle tightness and dysfunctional hip movement… This exercise called , the glute bridge, will eliminate all of those dysfunctions and discomforts once you strengthen and continue to nurture the muscle. Read below to see how:

 

Level 1: Traditional Glute Bridge

Start on your back, with your feet on the floor close to your hips, with your arms at your side. Smoothly lift your hips so that your body is in a straight line from knees to chest. Pause at the top, squeezing your glutes. Then, lower slowly back to the floor. Perform 10 to 15 repetitions every day for two weeks or until you can perform 15 repetitions while meeting the checkpoints.

Level 2: One-Leg Glute Bridge

Start on your back, as if you were going to perform a Traditional Glute Bridge. Before you lift your hips, however, point one foot straight into the air. Keeping that leg elevated, perform a glute bridge while keeping your hips level. Perform 10 to 15 repetitions on each side every other day for two weeks or until you can smoothly perform 15 repetitions while meeting the checkpoints.

Level 3: Glute Bridge on Box

From a Traditional Glute Bridge position, put your feet up on a very secure “box,” which could be a sturdy box, a coffee table, or a chair (perhaps pushing the object against a wall so that it definitely will not move). Then, lift your hips so that your body is a straight line from knees to chest. Perform 10 to 15 repetitions every other day for two weeks or until you can perform 15 repetitions while meeting the checkpoints.

Level 4: One-Leg Glute Bridge on Box

Instead of keeping both feet on the box, keep one foot straight up in the air so that you are only performing the movement with one leg. Perform 10 to 15 repetitions on each side. Perform this modification three times per week for two weeks or until you can easily perform 15 repetitions while meeting the checkpoints.

Level 5: Hip Thrusts With Deficit

Find another stable box, short table, or chair in addition to the one that you are already using. If you need to, brace both boxes against walls or other sturdy surface, so that no sliding occurs.

Place your shoulders on one box and your feet on the other box. This will create a deficit, meaning that your hips will be able to drop below your shoulders. From this position, allow your hips to slowly move all the way to the floor, and then back up into a full bridge position. Perform 10 to 15 repetitions three times per week for two weeks or until you can perform 15 repetitions smoothly while meeting the checkpoints.

Level 6: Single-Leg Hip Thrusts With Deficit

This ultimate variation of the glute bridge requires extreme strength and control, so be sure that you are meeting the checkpoints for the other progressions before adding this move into your routine!

Again, place your shoulders on one box, and place your feet on another box. Then, lift one foot into the air and allow your hips to gently touch down to the floor. Keeping that foot and leg elevated, push your hips back up through the deficit space and into a full One-Leg Glute Bridge. Perform 10 to 15 repetitions on each side.


Original Source:

http://www.mindbodygreen.com/0-24611/the-one-muscle-everyone-should-train-every-day-and-how-to-do-it.html

Follow This Diet To Gain Muscle Not Fat

It’s time to make some gains! A lot of resolutions this year is to pack on the muscle whether it be washboard abs or heavy guns to the gun show, but a lot of times bulking comes with the unwanted fat… Follow these guidelines below for some solid muscle gain and leave the fat behind:

 

THE GENERAL OVERVIEW:
Protein is the main ingredient of muscle tissue, carbs power your workouts and prevent muscle breakdown, and fat supports hormones like testosterone that help muscles grow. The following are the healthiest sources of each nutrient.

PROTEINS: Lean meat (any kind), including chicken, beef, and turkey, Fish and seafood, Eggs, Protein powder

CARBS*: Potatoes, Sweet potatoes, Rice, Fruit

FATS**: Avocado, Nuts (all kinds), Seeds (all kinds), Oils (including olive and coconut)

ADDITIONAL NOTES:

*We’ve excluded grains and vegetables from this list. Grains such as oats and wheat contain compounds that make them difficult to digest for many people and can cause stomach upset and bloating. However, if you feel you do fine on these foods, you’re welcome to consume them in small doses, but make starches such as potatoes and rice your main carb sources. Green vegetables, on the other hand, should be consumed liberally, but because of their very low caloric value, aren’t to be counted toward your daily calorie and macronutrient totals.


 

Original Source:

http://www.mensfitness.com/nutrition/what-to-eat/how-build-muscle-best-foods-bulking-without-getting-fat-belly