Fitness: Various Exercises for the Hip

Hip Joint – Anatomy Pictures and Information – Human Anatomy innerbody.com › Skeletal System › Bones of the Leg and Foot innerbody.com
“…is one of the most important joints in the human body. It allows us to walk, run, and jump. It bears our body’s weight and the force of the strong muscles of the hip and leg. Yet the hip joint is also one of our most flexible joints and allows a greater range of motion than all other joints in the body except for the shoulder.

The hip joint is a ball-and-socket synovial joint formed between the os coxa (hip bone) and the femur. A round, cup-shaped structure on the os coax, known as the acetabulum, forms the socket for the hip joint. The rounded head of the femur…..”
Hip and thigh (Anatomy) – Study Guide | Kenhub kenhub.com
Muscles of the Hip? innerbody.com
“…
The hip joint is one of the most flexible joints in the entire human body. The many muscles of the hip provide movement, strength, and stability to the hip joint and the bones of the hip and thigh. These muscles can be grouped based upon their location and function. The four groups are the anterior group, the posterior group, adductor group, and finally the abductor group…”

Muscles of the Hip and Thigh – Human Anatomy | Kenhub

Kinesiology of the Hip:
By Brent Brookbush MS, PES, CES, CSCS, ACSM H/FS brentbrookbush.com

1. FLEXION

a. Biomechanics

What Are the 3 Main Hip Flexor Muscles?
by STEPHANIE CHANDLER Last Updated: Sep 11, 2017 livestrong.com


Hip Flexor animation and tightness
https://youtu.be/8HDiQ4uHGYk
What Are the 3 Main Hip Flexor Muscles?
by STEPHANIE CHANDLER Last Updated: Sep 11, 2017 livestrong.com
‘…Iliopsoas..Sartorius…Rectus Femoris..”

b. Fitness/Exercises
*see Medical: Parts of the Muscular System goodnewshealthandfitness.wordpress.com

8 Hip Flexor Stretches and Exercises for Healthy Hips sparkpeople.com
“..The hip flexors are the group of muscles that allow you to lift your knees toward your chest and bend forward from the hips. What is collectively referred to as the hip flexors is actually a group of muscles that includes the iliopsoas, the thigh muscles (rectus femoris, Sartorius and tensor fasciae latae), and the inner thigh muscles (adductor longus and brevis, pectineus and gracilis).

Tight hip flexors are a common problem among those of us who spend a lot of the day sitting at a desk. When you spend a lot of time in a seated position, the hip flexors remain in a shortened position. Over time, the shortened muscles become “tight,” which leads to its own set of problems…”

Problems: Sitting too much will increase lower back pain due to constant stretch of back muscles (e.g. Simple Test To See If You Have Tight Hip Flexors from youtube.com
)

11 Exercises to Boost Hip Strength By Dan Kehlenbach active.com

2. Extension

a. Bio Mechanics

Muscles Used in Hip Extension by AUBREY BAILEY Last Updated: Jun 16, 2015 livestrong.com
“…Gluteus Maximus…Hamstrings..”

=>Posterior

(1)=>Glutes

(a) Fitness

The 17 Best Glutes Exercises .menshealth.com
Target your body’s largest and most powerful muscle group with these expert-approved moves

Exercise n. 6- Hip extension backward leg lifts – YouTube=

Also: Indoor cycling, power walking in steep inclines, running, stair climbing, etc..

(2) =>Hamstrings


(a). Fitness

Bodybuilding.com’s 10 Highest-Rated Hamstring Exercises Matt Biss March 01, 2016 • 3 min read bodybuilding.com
“…Most people think hamstrings only serve one function: knee flexion. In reality, the hamstrings are not one single muscle, but a group of muscles with multiple functions. The hammies’ most important function is hip extension, which is vital for explosiveness, sprinting, jumping, and even low-back health…”

At Home Hamstring Workout Video – Hamstring Exercises with No Equipment

Hamstrings Workout At Home | 5 Killer Exercises For Bigger And Stronger Hamstrings

Supine Ball Leg Curl for Strong Hamstrings, from youtube.com

3. Abduction

a. Bio Mechanics

Gluteus Medius sportsinjuryclinic.net
Gluteus Medius Muscle
“..
Gluteus Medius is an important muscle in controlling the level of the hips. Weaknesses in gluteus medius often result in a trendelenburg sign, an abnormal gait cycle where the hip of the swinging leg drops down, rather than raises up. This results in increased degrees of knee flexion in order to clear the ground….”

b. Strengthening

Stability Exercise – Side Lying Hip Abduction

4. Hip Rotation

a. Bio Mechanics

Hip External Rotators exrx.net

06 Hip external rotation – YouTube

b. Exercises-stretching
*see Fitness: Various kinds of Stretches goodnewshealthandfitness.wordpress.com


External Hip Rotator Stretches
by JOSHUA MCCARRON Last Updated: Sep 11, 2017 livestrong.com
Hip External Rotation Exercise youtube.com
*helps with knee stress from collapse legs
Hip External Rotator Strengthening Exercise from youtube.com

5. Hip Adduction

a. Bio Mechanics

Anatomy of the Hip Adductors – Human Anatomy | Kenhub – YouTube

b. Strengthening

Side Lying Adductor Leg Raise Exercise

c. Stretches

PNF Stretching for the Adductors Muscles – Kinetic Health

*see Fitness: Lower Body Workout goodnewshealthandfitness.wordpress.com

c. Exercises

Misc.

10-Minute Hips Workout By Betsy Stephens; Photos by Susan Pittard fitnessmagazine.com

Do this 10-minute hips workout developed by Marcus Minier, exercise physiologist at The Gym in New York City, three times a week along with five days of cardio, and we guarantee that you’ll have the slimmer hips you deserve in no time!

Hip Mobility Routine: 8 Exercises to Do Daily for Flexibility, Less Pain, and Ease of Movement

“GMB Fitness
Published on Aug 12, 2014
More detailed instruction here: https://gmb.io/hip-mobility/

Tight hips are extremely common, especially since most of us spend our days sitting, sitting, and sitting some more. This tightens the hip flexors and makes it difficult to get the most out of this incredibly important joint.

This sequence will help you loosen up your hips nicely.

Less tension in the hips can help reduce back pain and overall stiffness. You’ll also notice greater ease of movement in all your physical activities.

You can practice this routine everyday – it only takes a few minutes 🙂

If any position is painful, back off and just do what you can. Over time, your range of motion will increase. Don’t compare yourself to the guy in the video – he’s been doing this a loooooong time. Just play your own game and use this demonstration as a guide to find your own range for the best stretch. “
*see Supine medicinenet.com: “… With the back or dorsal surface downward. A person who is supine is lying face up. As opposed to prone…”

20 Hip Mobility Exercises – Hip Stretches

*see more Fitness: Lower Body Workout goodnewshealthandfitness.wordpress.com

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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

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Fitness: Various kinds of Stretches

Physiology

The Physiology of Flexibility sport-fitness-advisor.com
“..3. Connective Tissue
Deep connective tissue such as fascia and tendons can limit ROM. In particular, two characteristics of connective tissue, elasticityand plasticity are related to ROM. Elasticity is defined as the ability to return to the original resting length after a passive stretch (5). Plasticity can be defined as the tendency to assume a new and greater length after a passive stretch (5)…

5. Proprioceptors
The capacity of the neuromuscular system to inhibit the antagonists (those muscles being stretched) influences flexibility (9).

There are two important proprioceptors involved in the mechanics of stretching and flexibility. The first is the muscle spindles. Located within the muscle fibres they monitor changes in muscle length. The stretch reflex is the bodys involuntary response to an external stimulus that stretches the muscle (5) and causes a reflexive increase in muscular activity. It is the muscle spindles that activate this response.

When stretching, it is best to avoid this activating the muscle spindles and the stretch-reflex response, as it will limit motion.

Static stretching does not elicit the muscle spindles, allowing muscles to relax and achieve a greater stretch.

The other important proprioceptors are the golgi tendon organs (GTO). These are located near to the musculotendinous junctions and are sensitive to increase in muscle tension. When the GTO is stimulated it causes a reflexive relaxation in the muscle. When this relaxation occurs in the same muscle that is being stretched, it is referred to as autogenic inhibition and can facilitate the stretch (8).

Autogenic inhibition can be induced by contracting a muscle immediately before it is passively stretched a technique used in .

Reciprocal inhibition occurs when the GTO is stimulated in the muscle opposite to that being stretched (i.e. so the opposing muscle relaxes) (8). This can be achieved by simultaneously contracting the opposing muscle group to the one being passively stretched…

Types of Stretching and Proprioceptors – YouTube

Warm-ups Before

Warmup & Stretching darebee.com
“..To stay safe and get the most out of your workout you must always include a pre-workout warm-up before you begin and then finish with a cool down to get your body back into gear.
The difference between warm-ups and stretching

During a workout we can all go from zero to hero and push hard but the safe way to train is to bring the body’s temperature up slowly and loosen up the muscles before we get to do anything serious. That’s what warm-ups are designed to do. Stretching, on the other hand, is done in order to improve overall flexibility. Once muscles have worked they are at their most compliant state and they let us stretch further than we normally would gaining more ground while we are at it…”

How to Warmup Before Stretches by RACHEL NALL Last Updated: Sep 11, 2017 livestrong.com
“..Tips

Jogging is not the only activity you can perform to warm up. Instead, substitute the aerobic activity of your choice — such as cycling, playing tennis, jumping rope or dancing — for jogging. Work to achieve the same 40 to 60 percent of your target heart rate while warming up.

Warnings

Stretching without a warmup increases your risk of sprains and strains.

..”

The Safest Way to Warm Up Before a Workout is Dynamic Stretching – Here’s a Basic Routine

The Best Pre-Workout Stretching Warm Up Routine. Burn 20% more Calories

Types

What Is the Major Difference Between Static & Dynamic Stretching? by Fitzalan Gorman healthyliving.azcentral.com
“..
Static Stretching Basics

When you hold a stretch for an extended period, then you are performing a static stretch. Static stretching neither improves nor enhances muscular performance when done before a workout, according to an article published in the “Journal of Strength and Conditioning Research” in 2005, so save this stretching for a time when it actually does help your body: during your cool-down or an off day.
Dynamic Stretching Basics

Dynamic stretching is an active stretching routine that has you slowly moving through motions to increase your heart rate, raise your body temperature and send extra blood to your muscles. This prepares them for exercise by increasing your range of motion. This is especially true if you are about to do a workout that requires lots of lower-extremity muscular power. A study published in the “Journal of Strength and Conditioning Research” in 2008 showed that dynamic stretching significantly increased peak knee power compared to static stretching.
..”

What Is the Major Difference Between Static & Dynamic Stretching? : Getting in Shape

Static

-Post Workout

12 Post-Workout Static Stretches By Arnav Sakar • For Active.com
“..Regular stretching helps improve flexibility, increases range of motion, and reduces the risk of injury caused by lesions of the connective tissue. Plus, stretching is great for stress relief. So after your workout, take a few minutes to rid the lactic acid and stretch. Try these 12 static stretches that will keep your body healthy and performing strong. ..”
Flexibility Exercises | Full Body Static Stretches – Spotebi spotebi.com

“..Stretch your entire body with this set of flexibility exercises. A 10-minute static stretching routine to improve your joint range of motion and stretch your muscles, …”
*includes picture-diagram

15 Min Static Stretching Exercises for Beginners – Cool Down Exercises after Workout – Stretches


“…Unlock rewards and help keep HASfit free by donating now – https://www.patreon.com/hasfit Visit http://hasfit.com/workouts/warm-up-co… for the 15 Min Static Stretching Exercises for Beginners – Cool Down Exercises after Workout – Stretches instructions..”

-Pre-Workout Stretches

=>Track & Field
How Active & Passive Stretching Affect Muscle Tissue

*includes dynamic at the end

Dynamic Stretches

Try This Full-Body Dynamic Warm-Up to Prep for Any Workout greatist.com
“Around 10 years ago, dynamic warm-ups started gaining popularity in the sports world as an effective method for athletes to prep before an event. Today, dynamic warm-ups are a standard routine for athletes ranging from amateurs to professionals.

In this article, you’ll learn why a dynamic warm-up is so effective, and we’ll cover a specific full body routine you can use before you exercise—whether you’re about to play a sport or hit the weights. Check out the video below for demonstrations of each move!..”
12 Crucial Dynamic Warm-up Exercises to Do Before Your Workout by: Yuri Elkaim yurielkaim.com
“..Why Is It Important to Warm-up Before Exercise?

Unless you want to increase your risk of injury and reduce your performance, a good warm-up is critical. A good dynamic warm-up increases range of movement and blood and oxygen flow to your muscles, tendons, and ligaments before they’re called upon to do serious workout.

When I worked as the strength coach for the men’s soccer team at the University of Toronto, I had the importance of dynamic warm-up exercises drilled in to our players’ heads. Every practice and game we had a solid 10 to 15-minute dynamic warm-up and it made a huge difference in preventing injuries and increasing their performance…”

*includes diagram -pictures
21 Dynamic Stretching Warm Up Exercises


“.. There is a lot of debate about whether or not you should stretch before your workout. And while I don’t recommend static stretches, dynamic stretches are a great way to warm up and get your body ready for an intense workout. Dynamic stretches loosen everything up, improve your mobility and get your blood pumping. Make sure to use stretches that focus on the muscles you plan to work! 21 Dynamic Stretching Warm Up Exercises 1.Downward Dog to Runner’s Lunge (1:07) 2.Inchworm (1:21) 3.Dynamic Squat Stretch (1:36) 4.Crescent to Hamstring Stretch (1:48) 5.Half Kneeling Hip to Hamstring Stretch (1:56) 6.World’s Greatest Stretch (2:05) 7.Half Kneeling Thoracic Rotation (2:18) 8.Kneeling Thoracic Rotations (2:29) 9.Wringing out the Towel (2:39) 10.Child’s Pose with Reaches (2:53) 11.Side to Side Lunge with Reach (3:01) 12.Standing Calf and Hamstring Stretch (3:12) 13.Pigeon Pose with Circles (3:25) 14.Hamstring and Thoracic Rotation (3:35) 15.Squat Push Up (3:44) 16.Hurdles (3:54) 17.Kneeling Lat and Thoracic Extension Stretch (4:04) 18.Side to Side Lunge with Step (4:16) 19.IT Band Stretch (4:26) 20.Walking Quad Stretch (4:36) 21.Suspension Trainer Chest Stretch (4:50)..”

Proprioceptive neuromuscular facilitation (PNF)
*see Medical: Cerebral Palsy types-Spastic Diplegia, etc… goodnewshealthandfitness.wordpress.com

PNF Stretching stretching-exercises-guide.com
‘..Proprioceptive neuromuscular facilitation (PNF) was first developed by Margaret Knott PT, and Herman Kabat MD in the 1940’s to treat neurological dysfunctions. This was an attempt to gain better control in a population of neurologically impaired instead of just offering the standard treatment at the time which was range of motion exercises and gait training. Treatment involved reeducation of developmental movements and postures. This approach helped patients become more efficient in their movements and activities of daily living…

What is a PNF pattern?
PNF patterns of movements were developed because all normal coordinated human movements occur in spiral or diagonal motions. Muscular contractions are strongest and most coordinated during these diagonal patterns of movement. These diagonal patterns involve rotation of the extremities and require core stability. Muscular contraction is also enhanced through irradiation and there is optimal facilitation of the stretch reflex in a synergistic muscle group during movements within these patterns of movement.(2)..”

PNF Stretching: A How-To Guide healthline.com
‘..PNF techniques
1. Hold-relax

One PNF technique that Black says can trigger the reflex is commonly called “hold-relax.” This involves:

Putting a muscle in a stretched position (also called a passive stretch) and holding for a few seconds.
Contracting the muscle without moving (also called isometric), such as pushing gently against the stretch without actually moving. This is when the reflex is triggered and there is a “6- to 10-second window of opportunity for a beyond ‘normal’ stretch,” Black says.
Relaxing the stretch, and then stretching again while exhaling. This second stretch should be deeper than the first.

2. Contract-relax

Another common PNF technique is the contract-relax stretch. It is almost identical to hold-relax, except that instead of contracting the muscle without moving, the muscle is contracted while moving. This is sometimes called isotonic stretching.

For example, in a hamstring stretch, this could mean a trainer provides resistance as an athlete contracts the muscle and pushes the leg down to the floor.
3. Hold-relax-contract

A third technique, hold-relax-contract, is similar to hold-relax, except that after pushing against the stretch, instead of relaxing into a passive stretch, the athlete actively pushes into the stretch.

For example, in a hamstring stretch, this could mean engaging the muscles to raise the leg further, as the trainer pushes in the same direction.

Regardless of technique, PNF stretching can be used on most muscles in the body, according to Black. Stretches can also be modified so you can do them alone or with a partner.
..

Helpful tips

Black offers several tips to help you figure out whether you’re using PNF stretching correctly.

“Every time you exhale and deepen the stretch, you should see a noticeable change in range of motion, from 10 to 45 degrees,” she says.
Black recommends breathing through stretches and using calming thoughts to avoid tightening up during the stretch.
Finally, when using PNF, “Keep it simple and just remember: contract, relax, breathe, and stretch,” Black says. “The nervous system and reflexes will do the rest.”

..”

What is PNF, Proprioceptive Neuromuscular Facilitation? Charlie Weingroff

BEST Flexibility Technique Known: PNF Stretching!

-Resistive Bands
*see Fitness: Various Resistance Training Exercises goodnewshealthandfitness.wordpress.com

Effective Band Stretches stack.com
“..Sometimes simplicity is best, especially in training gear. For athletes on the go, resistance bands are perfect tools. They’re light, compact and inexpensive, convenient to toss in your bag and take anywhere. Plus, they are effective for just about any type of training:

Warm-ups
Mobility/Flexibility
Strength
Speed
Recovery

Increase your range of motion and boost your recovery process with these simple methods. In the videos, we used EFS Mini bands, but I also use the green stretch bands from “Perform Better.” They both work well.
Band Stretches..”

Stretching With Resistance Bands – YouTube

Ballistic Stretching

Ballistic Stretching stretching-exercises-guide.com
“..This type of stretching exercise involves bouncing into a range when the muscle is not prepared or relaxed such that it can enter that range. This exercise can be dangerous if done without supervision or training by a professional.

Stretching to improve flexibility is a common practice amongst athletes both recreational and competitive. There are many studies that show joint range of motion improves with stretching exercises and many have looked at the different types of stretching. But, stretching doesn’t just affect the muscle, it can affect the tendons as well. ..”

*practicing tennis swings, karate kicks, batting swing (only should done by athletes)

Stretching: 4 Different Types (Static, Dynamic, PNF, Ballistic) and examples

The Most Flexible Man In The World Demonstrates Stretching Techniques

Active Isolated Stretching

Active Isolated Stretching stretchingusa.com
“The Active Isolated Stretching (AIS) method of muscle lengthening and fascial release is a type of Athletic Stretching Technique that provides effective, dynamic, facilitated stretching of major muscle groups, but more importantly, AIS provides functional and physiological restoration of superficial and deep fascial planes.

Over the past few decades many experts have advocated that stretching should last up to 60 seconds. For years, this prolonged static stretching technique was the gold standard. However, prolonged static stretching actually decreases the blood flow within the tissue creating localized ischemia and lactic acid buildup. This can potentially cause irritation or injury of local muscular, tendinous, lymphatic, as well as neural tissues, similar to the effects and consequences of trauma and overuse syndromes.

The AIS Technique
Deep, Superficial Fascial Release

Performing an Active Isolated Stretch of no longer than two seconds allows the target muscles to optimally lengthen without triggering the protective stretch reflex and subsequent reciprocal antagonistic muscle contraction as the isolated muscle achieves a state of relaxation. These stretches provide maximum benefit and can be accomplished without opposing tension or resulting trauma.
…”

Active Isolated Stretching 1/5

Get rid of Soreness

*see Medical: Parts of the Muscular System goodnewshealthandfitness.wordpress.com

Fitness: Medical-Delayed Onset Muscle Soreness goodnewshealthandfitness.wordpress.com

Good Stretches to Get Rid of Being Sore : LIVESTRONG – Exercising with Jeremy Shore

Upper Body

-Back

Posterior Pelvic Tilt Correction Exercises

-Shoulders

16 Simple Stretches for Tight Shoulders greatist.com
“..”All four [shoulder] joints need to be working appropriately and efficiently in order to have pain-free, functional range of motion,” Wu says. The best approach is to move frequently—forward, backward, and to the sides throughout the day. But if you are feeling stiff by 5:00 p.m., we’ve rounded up 16 easy stretches to try…”

Lower Body
*see more Fitness: Lower Body Workout goodnewshealthandfitness.wordpress.com

The Absolute Best Way to Stretch Every Muscle You Have
By Laura Williams Published On 10/06/2016 thrillist.com

Examples of what NOT to do with “correction”

Videos Show School Cheerleaders Forced Into Splits – YouTube

Coach explains how to safely stretch after video of cheer squad’s forced splits goes viral
Danamarie McNicholl , KREM 6:42 PM. PDT August 24, 2017
krem.com/
“.. video from Colorado of a high school cheerleader being forced into the splits and held down by her teammates has gone viral.

Back in Washington State, coaches said that is definitely not the way to accomplish the splits.

“What is actually happening there is that she’s resisting so much, even if she tries to relax she’s still resisting a lot,” explained Tucker Frye. “She’s building muscles into the opposite direction which is actually detrimental.”

Tucker Frye, from Spokane Gymnastics, has experience training in gymnastics, cheerleading and parkour.

“Because they were pulling so much their hips start to move around a little bit…you can see it messes with where her joints are aligned,” he explained. “If they got a hair off she could have dislocated her hip.”

RELATED: Videos show Denver high school cheerleaders repeatedly forced into splits, police investigating

For Tucker, it is all about mechanics to prevent injuries. Stretch only until you feel a good stretch, not pain.

“They are all using gravity to do a passive stretch, rather than somebody actively pulling them,” he said.

Splits can take up to two years to perfect, and unsafe techniques like the one used in the video has long-term consequences.

“It could lead to big deductions later on if they are doing gymnastics or competitive cheerleading,” he said. “Everyone has her limit and she was definitely pushed past hers.”..”

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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Fitness: Various Feet Exercises

Foot Anatomy Animated Tutorial

What is the proper anatomical term for the top of your foot?
March 18, 2007 10:27 AM ask.metafilter.com
“..I see that the top of the foot is considered as dorsal in human anatomy. At first I would have thought, for consistency, that the top of the foot would be called ventral and the sole dorsal as in a person lying face down. But when you get beyond the wrist, dorsal and ventral are replaced by dorsal and palmar, the terms referring to the palm and back of the hand. Likewise for the foot the terms refer to the plantar (sole) and dorsal (top). This makes some sense in mechanical terms since when you are walking on all fours, the back the hand and top of the foot are folded and point dorsally. I wonder how these surfaces are oriented in view of ontogeny. Would the sole and palm be dorsal?..”

Elderly
*see Fitness: “Energy” Tips for Aging-Seniors-Elderly-“Older” Age Adults

Fitness: Feet Exercises for “Older” People

Others:

These foot exercises help improve seniors’ mobility mcknights.com
“..On March 10, we wrote a news item entitled, “Study shows simple foot exercises significantly decrease seniors’ risk of falls.” In this item (click here to see it) we told you about a group of Portuguese researchers who had discovered that simple foot and ankle exercises had enormous benefits when it comes to improving functional mobility in facility-dwelling seniors…

Dorsiflexor muscle exercises..

While in a sitting position, and with heels planted firmly on the ground, lift the ball of the foot up in the air. There are two muscles that cross the back of the ankle, Smith explained. By performing this exercise in a sitting position, only one of the muscles is used, making this a good routine to start out with…

Plantar flexor muscle exercises

For exercising the plantar flexor muscles (the ones on the bottom of the foot), another simple gravity-based routine will do the trick.

“The simplest thing is to stand with your hands on a counter top or something firm and practice going up on tiptoes on both feet,” Smith said.

Once you get to the top, don’t just come straight back down. Slowly lowering your body is much more beneficial. Once you’ve built up some tolerance to this exercise, you can stay up longer, or switch to just one foot…

Ankle Plantar Flexion Stretch & Exercise

Improve Ankle Mobility (Dorsiflexion) – 3 simple exercises

Exercise for Seniors : Strengthening Exercises for Osteoporosis Patients


Published on Mar 6, 2011
“Strengthening exercises for osteoporosis patients need to be done safely with doctor’s permission. Hold onto a chair with your weight on both feet, lift one heel and drop it down on the floor as demonstrated by a fitness instructor in this free video on exercise.

You Have the Power to Prevent a Fall ncoa.org

-Runners

Ankle Exercises for Runners


“Published on Apr 14, 2015

Rehab / Prehab Exercises by Physiotherapy Experts for strengthening your ankle to improve performance and return to activity after injury. For more Rehab / Prehab Videos and Conditioning Programmes visit our Members App at http://www.yourphysioplan.com”

-No Equipment

Three Ankle Strengthening Exercises – No Equipment Required



Running biomechanics has become a geeky little passion of mine!

WEBSITE: http://kinetic-revolution.com”

Ankle

Ankle Anatomy Animated Tutorial

Any other tips, suggestions, recommendations, etc..?

Good News Fitness
https://www.facebook.com/groups/200881643388248/

*see more Fitness: Lower Body Workout goodnewshealthandfitness.wordpress.com

Follow Us At:

#healthfitnesslifeguy
https://www.instagram.com/healthfitnesslifeguy/

“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Fitness: Various Chest Muscle Exercises

Pre-Workout

8 Great Foods to Eat Before and After Your Workout canaya thumbnail by Courtney Anaya, CPT courtanaya muscleandfitness.com

Top off your protein and glycogen stores with the right foods – pre- and post-workout.
*recommend a peanut butter jelly sandwich with banana that has potassium to prevent soreness
What to Eat Before and After a Workout By Kati Mora, MS, RD fitnessmagazine.com
Ready to sweat? Not so fast! Here, the best foods to eat before and after a workout, so you can fuel up the right way. Munch on these for your best sweat session yet.

” Before: Whole Wheat Toast with Sliced Banana and Cinnamon

When it comes to gearing up for workout, carbs are your gym BFF. The key is to have a mixed bag of complex and simple ones so that the release of energy during your workout is slow and steady throughout your routine. Whole-wheat toast with fruit gives you both types of carbs with the bonus of being super easy to digest. Complex carbs will keep your motor humming, while the fruit adds an extra kick of energy. For those training for a race, bananas are perfect in raising potassium levels, which drop when you sweat a lot. For an added bonus, add a dash of cinnamon. The spice has been linked to stabilizing blood sugar and improving brain function.
Find out your BMI!..”

10 Best PRE WORKOUT Meals | What to Eat Before a … – YouTube

Gravity Training Zone – Fat Loss Experts
“…For this video lets pretend that you’re the type of person that responds very positively to eating before a workout. The big question that you probably have is what should you eat to maximize your performance? I want to give you the 10 best proven pre workout foods.

1. Bananas – These are great because they’re easily digestible, and provide your body potassium, which you’ll be needing because I”m sure you’re going to be sweating really hard during your workout. Any fruit before a workout could help, try mixing it in with some protein source such as fat free Greek yogurt.
2. White Rice and brown rice mix. This was always one of my favorite pre workout meals. You eat the white rice for fast easily digestible energy, and you eat the brown rice for slower digesting longer duration energy. When you have both your energy levels should stay high throughout your entire workout. Have this with some chicken breast or legumes ..”

Workouts

Bench Press

6 Worst Things You Can Do to Get a Bigger Chest
Eric Broser thumbnail by Eric Broser BroserBuilt
These common pec training missteps will put a quick halt to your chest gains.

3 Easy Tips for Building a BIG CHEST Fast!


“Published on Sep 24, 2014

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Buff Dudes / Fitness / How to Build a Big Chest Fast the Best way with just 3 Easy Tips.
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5 Best Exercises For A Bigger Chest Stephanie Lee Training → Workouts
December 13, 2016 bodybuilding.com
“..The exercises themselves may look simple enough, but it’s up to you to dial up the intensity by giving yourself less time for rest. “I like to take as little rest as possible,” says Grage, suggesting that you take 15-20 seconds of rest between your sets…”

=> Kinematics

Bench Press kinematics biomechanicalbenchpress.weebly.com
“..The variables that we will be evaluating are time, vertical displacement, vertical velocity, and vertical acceleration. Displacement is the change in position of an object from start to stop, in which the object here is the bar (3). Acceleration is then the change in velocity over time; velocity measures how fast an object is moving in a certain direction (3). The subject will go through 4 stages. Starting with the bar on their chest and moving up, is the acceleration phase. When the person struggles this is considered the sticking phase, which is then proceeded by the maximal strength stage and lastly the deceleration phase as the bar returns to the resting point on the chest (2) During the acceleration phase the subject needs to create enough acceleration to carry them to the sticking point. The main goal is to complete the lift and get through the sticking phase.

..”
Biomechanics of the Bench Press ptonthenet.com
“..Movement Pattern

Lower the barbell toward your chest, by flexing your elbows while maintaining scapulae retraction. Lower the barbell until a slight stretch is felt in the pectorals. Avoid letting the low-back arch, the head to jut forward, or the shoulders to shrug during this motion in order to maintain an ideal and safe posture.
Preserve the natural curvature of the lumbar spine (low-back) throughout the entire lift. In other words, keep the spine in a neutral position. Elite powerlifters may perform the lift with excessive lumbar extension (arched low-back), but this position is not advised for the general fitness enthusiast unless properly instructed, and the person has a specific goal to increase 1 repetition maximum performance.
Aim to perform the exercise through a full range of motion unless mobility/flexibility deficits restrict motion or pain/pinching sensations are felt in the shoulder region.
Press the barbell back up to the starting position by extending the elbows and contracting the chest.
..”

-Incline

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-Decline

#declinebench I slightly do less weights compared to my regular #benchpress

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https://goodnewshealthandfitness.wordpress.com/2015/07/27/fitness-morning-routine-different-types-of-push-ups/

Post Workout

Chest-Building Nutrition: Tips And Meal Plan For A Bigger Chest Shannon Clark August 15, 2017 • 4 min read bodybuilding.com

“…Will Chest For Food

Don’t let the fact that you’re ‘bulking’ make you think you can fill your diet with whatever you want. If you consistently put highly-processed, sugary food into your body, you’re not going to feel well and you will gain more fat than muscle.

Choose lean protein sources like chicken, lean beef, fish, egg whites and whey protein. Your carbs should be complex and come from brown rice, sweet potatoes, barley and oatmeal. You’ll still need fruits and veggies. To get good fats, consume plenty of flaxseeds, fish oil, avocado, nuts and natural nut butter.

Avoid foods with trans fats or excessive saturated fat. They don’t support lean body composition. Some saturated fat is okay to include and even beneficial for testosterone levels, but it shouldn’t overtake your unsaturated fat intake.
Sample Meal Plan

A 180-pound guy looking to ad..”
*see Health: Nutrition Macronutrientsgoodnewshealthandfitness.wordpress.com


What Foods to Eat to Get a Big Upper Chest by BRIAN WILLETT Last Updated: Sep 11, 2017 livestrong.com
“..Although building an impressive set of pectorals — the muscles of your upper chest — requires dedication to an effective workout plan, you also need to make good nutritional choices. Even if you have the best chest-building workout plan in the world, poor nutrition impairs your progress toward building a big upper chest. Consult a doctor before starting a workout plan or altering your diet dramatically…”
The 5 Best Foods to Eat after a Workout Posted on Apr 5, 2016 5:46:00 AM trxtraining.com
“..Studies show that eating the right foods within 30 minutes of a workout can reduce inflammation, replace glycogen stores for future workouts, and repair muscle damage. While many people turn to processed recovery drinks to refuel,the best recovery foods come in the form of whole foods. Here are five of my favorites…”

What to Eat before Bed to Build Muscle | Bodybuilding Diet – YouTube

Sep 26, 2012 – Uploaded by Howcast

Upper Body Workout To Build Muscle (Hypertrophy) | Post … – YouTube

Dec 21, 2016 – Uploaded by Slovenian Physique
Upper Body Workout To Build Muscle (Hypertrop

Full Day of Eating VEGETARIAN While Bulking + Upper Body Strength …

Apr 11, 2017 – Uploaded by Katie Corio
Upper Body Strength FULL WORKOUT: 1. … Full Day of Eating VEGETARIAN While Bulk
*see Health: Vegetarian-Vegan Diet Needs? goodnewshealthandfitness.wordpress.com


What’s your favorite type of “chest” exercise?

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