exercise is hard wah…
From the “Somewhere in China there’s a little girl warming up with your max” folder. Here is rep 3 of a 130kg back squat triple by 14 yo Luo Xiaoling (58kg). She did multiple sets at this weight in China’s National Training Base aka ‘Champion Factory’. This was during her afternoon session, she had snatched, deadlifted, and pulled in the morning session.
Hey fellow Runner Fives,
After two and a half years of using “Zombies, Run!” I finally left a review in the App Store and you know what I noticed? Our beloved app only has 12 reviews! What? How crazy is that?
We all are participating in this event because we really like…
✓ Ran 2 miles in 24 minutes
Two mile run in the rain. ☔️☔️
Logged on Cody
"Creature stole my twinkie."
You survived major killers, a few humans that wanted you dead, and maybe some nightmares. But can you survive the apocalypse?
Welcome to Throwback Monsters Week
You’re halfway thru this challenge and you been battling the forces of evil since day one. You…
You Only Concentrate on the Push
The move is called the pushup, but that doesn’t mean you can ignore the descent. “Don’t let gravity do the work for you,” says Nepodal. “The eccentric, or lowering, portion of the move builds strength, too.”
The Fix: At the top of the pushup, pretend to dig your hands into the floor by grabbing it with all of your fingers. This turns on your lats, which you’ll use to pull your chest toward the floor. Your lats are the biggest muscles in your back, so activating them not only helps with lowering, but also helps when it’s time to power up to the top, says Nepodal.
Your Hands Are Too Far Apart
Placing your hands wide is a sneaky way to do less work. The reason: It shortens the distance from your body to the floor, says Nepodal. It also puts a greater emphasis on your chest, increasing the stress to your shoulders.
The Fix: Place your palms directly beneath your shoulders. This enables you to keep your elbows tucked close to your sides, working both your chest and triceps, says Nepodal. It makes the pushup harder, but it’ll make you stronger in the long run and save your shoulders, he says.
You Don’t “Shake It Out”
Muscle tightness occurs when you create high amounts of tension with load or volume. And while tension leads to strength and size gains, it can also lead to imbalances and pain if you don’t release it after the exercise. “You’ve seen the [person] who does a ton of bench presses, and then walks around with his shoulders pulled forward,” says Nepodal. “The same thing can happen when you concentrate on both the lowering and lifting of a pushup because you’re keeping your [chest] and arms under tension longer.”
The Fix: Perform a bridge stretch on a Swiss ball between sets. It’ll stretch out your core, chest, shoulders, and even your lats, he says. Here’s how to do it: Place your head and upper back on the ball, and reach your arms out perpendicular to your body. Let your hips sink toward the floor. Hold this position for 10 breaths.
Your Neck Wobbles
Nepodal calls this the chicken neck. “It happens when your chest and arms are tired, and your neck juts out toward the floor.” Not only does it look silly, but it throws your spine out of alignment and increases your chance of injury. A complete pushup is when your chest, not your nose, touches the floor, he says.
The Fix: Your body should form a straight line from your head to your ankles. If a broomstick were placed on your back, it should make contact with your head, upper back, and butt. Keep your body in that alignment the entire time.
#fallintoyoga day 13, mermaid pose #yoga
- Do not work out because you feel GUILTY.
- Working out is not a punishment.
- Do it because it is fun, because you like doing it, because you like who you become when you work out - but never do it out of guilt and shame.
- Do it with joy and love.
- If you had a cookie yesterday it does not mean that you have to forcefully add reps to your workout routine because you feel bad. ENJOY THAT COOKIE.
Dynamic stretches before a run, passive stretches (in the pictures above) after a run.