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Head, Memes, and Ups: HOW TO GET YOUR FIRST PUSH UP WHY I HATE "GIRL PUSH UPS" . I'm not a big fan of push ups from the knees, often termed "girl push ups". Without starting a sexism debateπŸ™…β€β™€οΈ, let's just say both sexes can benefit from them, but I still don't think their the best way to get to a full push up. . The reason is that they just don't allow for an easy, natural progression to the full push up. If you're trying to get your first full push up, you'll do much better and progress easier by using a bar in a rack. . In the push up, you push ⬇️vertically into the ground, so you fight against the full resistance of gravity on your bodyweight, which is also a vertical force. . With the bar, you start by largely pushing β†˜οΈhorizontally with some just a little vertical push so you only face part of that gravitational resistance. Then as you get stronger, you progress the bar downwards so that you push more and more vertically and add a little resistance at a time until you are at the full push up.πŸ“ˆ . The bonus with this is that you learn to remain rigid from head to toe and train your core at the same time as you progress. I like to start people at a position they can get 3 to 4 sets of 5 solid reps. When they can do all sets for 8 to 10, we lower the bar and start over. Repeat until you get to the floor.πŸ’ͺ . Tag a friend who wants to get their first push up and share the wealth! . 🎡 - Bazanji - Beachside (@bazanji919) . Prehab101
Head, Memes, and Ups: HOW TO GET
 YOUR FIRST
 PUSH UP
WHY I HATE "GIRL PUSH UPS" . I'm not a big fan of push ups from the knees, often termed "girl push ups". Without starting a sexism debateπŸ™…β€β™€οΈ, let's just say both sexes can benefit from them, but I still don't think their the best way to get to a full push up. . The reason is that they just don't allow for an easy, natural progression to the full push up. If you're trying to get your first full push up, you'll do much better and progress easier by using a bar in a rack. . In the push up, you push ⬇️vertically into the ground, so you fight against the full resistance of gravity on your bodyweight, which is also a vertical force. . With the bar, you start by largely pushing β†˜οΈhorizontally with some just a little vertical push so you only face part of that gravitational resistance. Then as you get stronger, you progress the bar downwards so that you push more and more vertically and add a little resistance at a time until you are at the full push up.πŸ“ˆ . The bonus with this is that you learn to remain rigid from head to toe and train your core at the same time as you progress. I like to start people at a position they can get 3 to 4 sets of 5 solid reps. When they can do all sets for 8 to 10, we lower the bar and start over. Repeat until you get to the floor.πŸ’ͺ . Tag a friend who wants to get their first push up and share the wealth! . 🎡 - Bazanji - Beachside (@bazanji919) . Prehab101

WHY I HATE "GIRL PUSH UPS" . I'm not a big fan of push ups from the knees, often termed "girl push ups". Without starting a sexism debateπŸ™…β€β™€...

Broomstick, Friday, and Gym: Open Up Your Rounded Shoulders @dr.jacob.harden MY DAILY SHOULDER MOBILITY DRILL The shoulder dislocate is a drill I do on the daily. Most of my patients can attest to me grabbing the PVC and doing a few of these while we run through exercises.πŸ˜… . It takes the shoulder joint through a full circumduction motion and will help you build and maintain excellent shoulder mobility, making it one of my ☝ top recommendations for anyone sitting at a desk all day as it opens up the thoracic spine and pecs, helping get you out of that kyphotic, rounded shoulders posture. And the best part is, you can do it right at 🏠 home or in the gym with a broomstick, PVC pipe, or band. . I like to warm up the tissues by doing 15 reps of πŸ™‹ one arm up and over at a time and then repeat in the other direction. Then go into the full dislocate where you move πŸ™† both arms back and forth. . If you have really tight shoulders, you'll need to start out at the widest grip length or use the band. As your shoulders open up, you can start a bring the hands in. Make sure to keep the ribs ‡ down so that you create motion only at the shoulder and don't hyperextend the lumbar spine. . Add it into your routine once or twice every day this week and you'll feel much better come Friday. πŸ˜„ . 🎡 - Rakeem Miles - A Dollar A Day Prehab101
Broomstick, Friday, and Gym: Open Up
 Your Rounded
 Shoulders
 @dr.jacob.harden
MY DAILY SHOULDER MOBILITY DRILL The shoulder dislocate is a drill I do on the daily. Most of my patients can attest to me grabbing the PVC and doing a few of these while we run through exercises.πŸ˜… . It takes the shoulder joint through a full circumduction motion and will help you build and maintain excellent shoulder mobility, making it one of my ☝ top recommendations for anyone sitting at a desk all day as it opens up the thoracic spine and pecs, helping get you out of that kyphotic, rounded shoulders posture. And the best part is, you can do it right at 🏠 home or in the gym with a broomstick, PVC pipe, or band. . I like to warm up the tissues by doing 15 reps of πŸ™‹ one arm up and over at a time and then repeat in the other direction. Then go into the full dislocate where you move πŸ™† both arms back and forth. . If you have really tight shoulders, you'll need to start out at the widest grip length or use the band. As your shoulders open up, you can start a bring the hands in. Make sure to keep the ribs ‡ down so that you create motion only at the shoulder and don't hyperextend the lumbar spine. . Add it into your routine once or twice every day this week and you'll feel much better come Friday. πŸ˜„ . 🎡 - Rakeem Miles - A Dollar A Day Prehab101

MY DAILY SHOULDER MOBILITY DRILL The shoulder dislocate is a drill I do on the daily. Most of my patients can attest to me grabbing the PVC ...

Clothes, Facebook, and Gym: LEGIONS P R O DUC TION massive shoulder workout efactsoftraining shoulder dumbbell raises barbell shoulder press front plate raises 3 sets 12 reps Chold 3 seconds at the top) rear delt machine flyes 3 sets 6 reps 3 sets 12 reps dumbbell shoulder press front dumbbell raise 3 scts 6 reps 3 sets 12 reps 3 scts 15 reps πŸ”₯πŸ—πŸ˜³ANATOMY OF THE SHOULDERS. Founder πŸ‘‰: @king_khieu. Before we can choose which exercises to implement in our shoulder workouts, it is crucial we understand the anatomy so that you can hit them at every angle, giving that full boulder-like shoulder. Here are the different parts. Let's take a look. Let's start with the deltoids. DELTOIDS: separated in three parts; anterior head, middle head and posterior head. ANTERIOR HEAD: Located at the front of your shoulders. The strongest of the three heads. Giving the shoulders thickness and size when viewed from the side. Front raises and shoulder press work well to target this area. MIDDLE HEAD: Located at a more central or middle part of the shoulders. Giving the shoulders size and width when viewed from the front. Lateral raises and upright rows work well to target this area. POSTERIOR HEAD: Located at the back of the shoulders. Probably the most neglected part of the deltoids for most people. Reverse lateral raises and face pulls target this area well. ROTATOR CUFFS: Deep muscles used for stability and support. Injuries in this area are common which is why it is important to warm them up and and practice proper form. Thoughts? πŸ€” What do you guys think? COMMENT BELOW! Artwork: @factsoftraining. Athlete: @regangbodybuilding. TAG SOMEONE who needs to lift! _________________ Looking for unique gym clothes? Use our 10% discount code: LEGIONS10πŸ”‘ on Ape Athletics 🦍 fitness apparel! The link is in our πŸ‘† bio! _________________ Principal πŸ”₯ account: @fitness_legions. Facebook βœ… page: Legions Production. @legions_productionπŸ†πŸ†πŸ†.
Clothes, Facebook, and Gym: LEGIONS P R O DUC TION
 massive shoulder workout
 efactsoftraining
 shoulder dumbbell raises
 barbell shoulder press
 front plate raises
 3 sets 12 reps
 Chold 3 seconds at the top)
 rear delt machine flyes
 3 sets 6 reps
 3 sets 12 reps
 dumbbell shoulder press
 front dumbbell raise
 3 scts 6 reps
 3 sets 12 reps
 3 scts 15 reps
πŸ”₯πŸ—πŸ˜³ANATOMY OF THE SHOULDERS. Founder πŸ‘‰: @king_khieu. Before we can choose which exercises to implement in our shoulder workouts, it is crucial we understand the anatomy so that you can hit them at every angle, giving that full boulder-like shoulder. Here are the different parts. Let's take a look. Let's start with the deltoids. DELTOIDS: separated in three parts; anterior head, middle head and posterior head. ANTERIOR HEAD: Located at the front of your shoulders. The strongest of the three heads. Giving the shoulders thickness and size when viewed from the side. Front raises and shoulder press work well to target this area. MIDDLE HEAD: Located at a more central or middle part of the shoulders. Giving the shoulders size and width when viewed from the front. Lateral raises and upright rows work well to target this area. POSTERIOR HEAD: Located at the back of the shoulders. Probably the most neglected part of the deltoids for most people. Reverse lateral raises and face pulls target this area well. ROTATOR CUFFS: Deep muscles used for stability and support. Injuries in this area are common which is why it is important to warm them up and and practice proper form. Thoughts? πŸ€” What do you guys think? COMMENT BELOW! Artwork: @factsoftraining. Athlete: @regangbodybuilding. TAG SOMEONE who needs to lift! _________________ Looking for unique gym clothes? Use our 10% discount code: LEGIONS10πŸ”‘ on Ape Athletics 🦍 fitness apparel! The link is in our πŸ‘† bio! _________________ Principal πŸ”₯ account: @fitness_legions. Facebook βœ… page: Legions Production. @legions_productionπŸ†πŸ†πŸ†.

πŸ”₯πŸ—πŸ˜³ANATOMY OF THE SHOULDERS. Founder πŸ‘‰: @king_khieu. Before we can choose which exercises to implement in our shoulder workouts, it is cruci...

Anaconda, Bad, and Friends: Lifting to Failure Good or Bad? One muscle fiber (cell) One fascicle (bundle of muscle fibers) Connective tissue Muscle Myofibril Blood vessels and nerves Tendon @strengthcoachtherapy strengtt Myofibrils Striations Nucleus A review of literature and best practice SHOULD YOU LIFT TO FAILURE? - πŸš€ The answer: It depends! Usually no, but maybe sometimes yes. @strengthcoachtherapy explains below, and I agree with every word. . πŸ€” Lifting to failure is 100% not necessary for gainz and progress. If done too much, it can even hinder progress. For many novice lifters, going to failure is overused and overrated. Sorry bro, but you don't need to scour the gym looking for a spot for every bench press set. Just lift. . ❌ For compound lifts, missing reps can be downright dangerous (squat, bench, deadlift). This is when training injuries happen. Going to failure is much safer when you are performing single joint exercises. Examples include hamstring curls, machine work, lateral raises, arms, etc. These are low risk movements and failing can be helpful to tax smaller muscle groups. . βœ… Failing reps and pushing it to the limit can be be helpful for hypertrophy work and creating maximal oxidative stress. It's also sometimes necessary for power and oly lifters to truly find and push their max. Overall, it is still more advised for bodybuilding techniques. Failing should also be used less frequently as you get stronger and closer to your genetic potential. . πŸ€“ Smart training is all about weighing cost versus benefit. Even if you can get away with failing now, it has the potential to cause problems down the road. (Looking at you, young lifters). Furthermore, lifting to your 1 rep maximum on a weekly basis is not a wise way to structure your training. Try a reps day, a light day, and a heavy day, instead of putting all 3 into everyday. . πŸ™…πŸ½β€β™‚οΈ Lifelong gains are made by maximizing reward and minimizing risk. It's a marathon, not a sprint. Don't make missing reps a habit, the benefit is minimal if any at all. Trust me my friends, you can still train hard and reach your goals by finishing your lifts. . StrengthCoachTherapy MyodetoxOrlando Myodetox
Anaconda, Bad, and Friends: Lifting to Failure
 Good or Bad?
 One muscle
 fiber (cell)
 One fascicle
 (bundle of
 muscle fibers)
 Connective tissue
 Muscle
 Myofibril
 Blood vessels
 and nerves
 Tendon
 @strengthcoachtherapy
 strengtt
 Myofibrils
 Striations
 Nucleus
 A review of literature
 and best practice
SHOULD YOU LIFT TO FAILURE? - πŸš€ The answer: It depends! Usually no, but maybe sometimes yes. @strengthcoachtherapy explains below, and I agree with every word. . πŸ€” Lifting to failure is 100% not necessary for gainz and progress. If done too much, it can even hinder progress. For many novice lifters, going to failure is overused and overrated. Sorry bro, but you don't need to scour the gym looking for a spot for every bench press set. Just lift. . ❌ For compound lifts, missing reps can be downright dangerous (squat, bench, deadlift). This is when training injuries happen. Going to failure is much safer when you are performing single joint exercises. Examples include hamstring curls, machine work, lateral raises, arms, etc. These are low risk movements and failing can be helpful to tax smaller muscle groups. . βœ… Failing reps and pushing it to the limit can be be helpful for hypertrophy work and creating maximal oxidative stress. It's also sometimes necessary for power and oly lifters to truly find and push their max. Overall, it is still more advised for bodybuilding techniques. Failing should also be used less frequently as you get stronger and closer to your genetic potential. . πŸ€“ Smart training is all about weighing cost versus benefit. Even if you can get away with failing now, it has the potential to cause problems down the road. (Looking at you, young lifters). Furthermore, lifting to your 1 rep maximum on a weekly basis is not a wise way to structure your training. Try a reps day, a light day, and a heavy day, instead of putting all 3 into everyday. . πŸ™…πŸ½β€β™‚οΈ Lifelong gains are made by maximizing reward and minimizing risk. It's a marathon, not a sprint. Don't make missing reps a habit, the benefit is minimal if any at all. Trust me my friends, you can still train hard and reach your goals by finishing your lifts. . StrengthCoachTherapy MyodetoxOrlando Myodetox

SHOULD YOU LIFT TO FAILURE? - πŸš€ The answer: It depends! Usually no, but maybe sometimes yes. @strengthcoachtherapy explains below, and I agr...

Amazon, Apple, and Bailey Jay: did vou know? There's a 30,000-word novel that's also one giant palindrome. It's callec "Dr. Awkward and Olson in Oslo," was written by Lawrence Levine, and is about 200 pages long. "OH, MY PEOPLE, DO NOT LUST AFTER GERONTICS OR AFTER OMAHA. REGAL LIPS SEND, 0 OG! DR. AWKWARD, TIG, ID, A DENIM AXE WON." SAM X. XMAS ASKED:O DO I MAKE SENSE? DO YE FOLLOW? NOW ONE'S UPON A TIME, S.PARNELL, AN AVATAR, REFLECTED. BUT A RED NULLIFIDIAN I AM NOT, HE MUSED. ALBEIT HE WENDED NEW SEEKS&REMARKED SAIL ALWAYS PER MAPS. POLISH A POLICY AT SOME RISK.' PIRATES INOSCULATE. A NOT SECRET SIN IS A SIN IF LAID TO REST. "TSE ROT? DIAL. FINIS A SINISTER CESTONA. ETA, LUC, SON. I SET A RIP, KSI. REMO, STAY CIL, 0 PA HSI, LOP SPAM, REPS YAWL. ALIAS DE KRAMER &SKEES WENDED NEN EH? TIE BLADE SUM EH? TON. MAIN AID IF ILL UNDER A TUB. D. ETC., ELF ERRATA. VAN ALLEN RAPS EMIT AN OPUS ENOW ON WOLL OFE YOD, ESNE, SEKA MI: 0, D, DEK, SA!" SAM X. XMAS NOW EXAMINED A DIGIT "DR. AWKHARD, GOODNESS PILLAGER -AHA! MORET, FAROS, CIT. NO REGRET FAT SULT, 0 NODE, L. POE PYM HO!" DIDYOUKNOWFACTS.coM Words are fun πŸ€“ words palindrome awesome reading πŸ“’ Share the knowledge! Tag your friends in the comments. βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž– Want more Did You Know(s)? βž‘πŸ““ Buy our book on Amazon: [LINK IN BIO] βž‘πŸ“± Download our App: http:-apple.co-2i9iX0u βž‘πŸ“© Get daily text message alerts: http:-Fact-Snacks.com βž‘πŸ“© Free email newsletter: http:-DidYouKnowFacts.com-Sign-Up- βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž– We post different content across our channels. Follow us so you don't miss out! πŸ“http:-facebook.com-didyouknowblog πŸ“http:-twitter.com-didyouknowfacts βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž– DYN FACTS TRIVIA TIL DIDYOUKNOW NOWIKNOW
Amazon, Apple, and Bailey Jay: did vou know?
 There's a 30,000-word novel that's
 also one giant palindrome. It's callec
 "Dr. Awkward and Olson in Oslo," was
 written by Lawrence Levine, and is
 about 200 pages long.
 "OH, MY PEOPLE, DO NOT LUST AFTER GERONTICS OR AFTER OMAHA. REGAL
 LIPS SEND, 0 OG! DR. AWKWARD, TIG, ID, A DENIM AXE WON."
 SAM X. XMAS ASKED:O DO I MAKE SENSE? DO YE FOLLOW? NOW ONE'S UPON
 A TIME, S.PARNELL, AN AVATAR, REFLECTED. BUT A RED NULLIFIDIAN I AM
 NOT, HE MUSED. ALBEIT HE WENDED NEW SEEKS&REMARKED
 SAIL ALWAYS PER MAPS.
 POLISH A POLICY AT SOME RISK.'
 PIRATES INOSCULATE.
 A NOT SECRET SIN IS A SIN IF LAID TO REST.
 "TSE ROT? DIAL. FINIS A SINISTER CESTONA. ETA, LUC, SON. I SET A RIP,
 KSI. REMO, STAY CIL, 0 PA HSI, LOP SPAM, REPS YAWL. ALIAS DE KRAMER
 &SKEES WENDED NEN EH? TIE BLADE SUM EH? TON. MAIN AID IF ILL UNDER
 A TUB. D. ETC., ELF ERRATA. VAN ALLEN RAPS EMIT AN OPUS ENOW ON WOLL
 OFE YOD, ESNE, SEKA MI: 0, D, DEK, SA!"
 SAM X. XMAS NOW EXAMINED A DIGIT
 "DR. AWKHARD, GOODNESS PILLAGER -AHA! MORET, FAROS, CIT. NO REGRET
 FAT SULT, 0 NODE, L. POE PYM HO!"
 DIDYOUKNOWFACTS.coM
Words are fun πŸ€“ words palindrome awesome reading πŸ“’ Share the knowledge! Tag your friends in the comments. βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž– Want more Did You Know(s)? βž‘πŸ““ Buy our book on Amazon: [LINK IN BIO] βž‘πŸ“± Download our App: http:-apple.co-2i9iX0u βž‘πŸ“© Get daily text message alerts: http:-Fact-Snacks.com βž‘πŸ“© Free email newsletter: http:-DidYouKnowFacts.com-Sign-Up- βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž– We post different content across our channels. Follow us so you don't miss out! πŸ“http:-facebook.com-didyouknowblog πŸ“http:-twitter.com-didyouknowfacts βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž– DYN FACTS TRIVIA TIL DIDYOUKNOW NOWIKNOW

Words are fun πŸ€“ words palindrome awesome reading πŸ“’ Share the knowledge! Tag your friends in the comments. βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž– Want more Did You Know...