P T O N E | H A M S T R I N G & G L U T E S
Hi loves! I'm excited to share with you the first of three leg routine videos I'm creating. Thank you to all who participated in sharing your feedback in my recent poll. Leg routine won the votes. Below is the entire breakdown: .
✖️Squats: Warmup your lower body with light weight squats. You'll notice I have turned my feet slightly outward to engage the deeper glute muscles (glute medius and minimus). .
✖️Reverse Hack-Squat Machine: Begin the set with single leg squats and complete the set with bilateral movements. Focus on squeezing the glutes on the way back up and push through your heels. If you are unfamiliar with this machine or feel intimidated to use it on your own, stiff-legged deadlifts are an alternative. .
✖️Angled Leg Press Machine: Position yourself so that you are laying on one side. Make sure you position the knee over the ankle to maintain good form. Bring the knee all the way into your chest and press on the platform through the heel to drive it back up. .
✖️Romanian Split Squats: You can choose to hold dumbbells or plates when performing these. I have a love hate relationship with this technique 😅 You'll notice I don't go through full range of motion. Rather, I keep constant tension in the quads by not fully coming all the way up. 🔥 .
✖️Leg Curl Machine: Ok ladies and gents, time to squeeze the juice out of your legs and burn em out! Because I use heavier weight for the previous exercises, I use light weight on this machine. Here's the key: we're going to perform NEGATIVES to work the eccentric muscle components. Curl the bar up but as you lower it, control it on the way down, slowly, for a count of 4. And repeat like so until failure. .
D E T A I L S .
For my workouts, I do 5 sets of 20. However, you should adjust according to what's challenging for YOU for your current condition. As a rule of thumb, beginners aim for about 3 sets, and between 10-15 reps. .
Tag someone in the comments who wants to try this routine.
Did you squat this week?
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Не стоит забывать еще один не менее важный фактор приема пищи, обогащенной белком, – это время приема пищи. Установлено, что один белок тем лучше дополняет другой, чем меньше разрыв во времени между приемом пищи, их содержащей. Если человек съедает бутерброд, состоящий из одной части сыра и трех частей хлеба, то биологическая ценность белков в этом случае будет составлять около 76 %. Если эти же продукты съесть не одновременно, а друг за другом – сначала хлеб, затем сыр (или наоборот), то биологическая ценность их белков составит всего лишь 67 %. Кулинарными изделиями, удачными по сочетанию белков, являются также бутерброды с мясом, вареники и ватрушки с творогом, пирожки с мясом или рыбой, супы молочные с лапшой и ряд других блюд.
Do not forget another equally important factor is meals enriched with protein, is meal time. It is established that one protein better complements the other, the smaller the time gap between the meals that contain them. If a person eats a sandwich consisting of one part of cheese, and three pieces of bread, biological value of proteins in this case would be about 76 %. If these products eat not simultaneously, but one after another – first the bread, then the cheese (or Vice versa) the biological value of their proteins is only 67 %. Culinary products, a good combination of proteins, are also sandwiches with meat, dumplings and cheesecake, pies with meat or fish, dairy soups with noodles and other dishes.
Comment with what you think! 💪
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