Calf Stretching and Strengthening Exercises
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Introduction to Men's Artistic Gymnastics
Introduction to Men’s Artistic Gymnastics Foundations, Skill Progressions, and Basic Routines Purpose The purpose of this document is to provide a starting point for those interested in learning Men’s Artistic Gymnastics. Although the specific audience is adults in NAIGC Developmental learning for the first time, the principles can be applied to a broader audience. Hopefully this document, along with advice from others in your gym, can provide a guide from starting Developmental to progressing to Level 9. Please look to the NAIGC website for more information on NAIGC specific rules. Introduction While the progressions given below are by no means the only way, most high level gymnasts followed these general foundations and skills progressions. You can always customize your gymnastics training to fit your strengths. For most adults, the easiest events to reach a Level 9 routine are Floor and Vault, as the foundation of running and jumping is something most everyone can already do. The next easiest to learn are Parallel Bars and Rings, where the foundation of swinging and support strength can be developed relatively quickly. The most difficult events to reach a Level 9 routine are Horizontal Bar and Pommel Horse. At a higher level, the foundation of both events, giants and circles respectively, are a difficult skill in their own right and can take more than a year to learn. Structure Initially, the development philosophy is described followed by the most important flexibility and strength to develop. Next there are three levels of foundations to work on of increasing difficulty. I would recommend only proceeding to the next level when you are proficient and the current one. -
The Importance of Load Vector in Physique Enhancement and Sport
The Importance of Load Vector in Physique Enhancement and Sport Training An Excerpt from Advanced Techniques in Glutei Maximi Strengthening Available at www.TheGluteGuy.Com By Bret Contreras, MA CSCS Most experts in the fitness industry fail to recognize the role that the load vector plays in determining hip extensor recruitment during hip extension exercises. As a case in point, most articles written on glutei maximi training recommend axial loaded exercises such as squats, deadlifts, and lunges. But axial exercises are greatly outperformed in glutei maximi mean and peak activation by anteroposterior exercises. I don’t expect the experts to know this, as to my knowledge, I am the first author who is pointing this out scientifically. Although it’s been hinted about by strength coach Mike Boyle in the past and recently inferred (during the time I was writing this book) by vertical jump specialist Kelly Baggett, and although there have been many small-scale EMG studies performed in the scientific literature, to my knowledge a large-scale EMG study involving dozens of advanced and complex hip extension exercises has never been disclosed to the public – until now.1,2 I will discuss specific exercises and EMG data later in this book, but first let’s continue talking about load vectors. I just performed a Google search for “best glute exercises” and the first article that came up was a web document written by Ray Burton, an ISSA Certified Trainer out of Canada, entitled “Glute Exercises – My Top Three Choices.” His top three choices are reverse lunges, sumo squats, and a special step up (a hybrid step-down/assisted pistol movement), which are all axial loaded exercises.3 I’m not trying to pick on Burton, as articles like these are littered throughout the Internet and forums. -
Home Workout
HOME WORKOUT 13 MIN AMRAP 12 MIN AMRAP 10 MIN AMRAP 60 sec cardio (run, jumping 60 sec cardio (run, jumping jacks, squat jumps, burpees, jacks, squat jumps, burpees, 20 Seconds Wall Sit mountain climbers, stairs) mountain climbers, stairs) 10 to 1 Pushups 16 Walking Lunges 20 Jumping Jacks 10 to 1 Y Raises 8 Squat Jumps 20 Air Squats 16 Chair Step Ups (8 each) 8 Air Deadlifts 20 Calf Raises (pause at top) *** Y Raise Cans/Water Bottles 8 Knee Tucks 16 sec side plank each side Y RAISE SQUAT JUMP WALL SIT STEP UPS KNEE TUCKS AIR SQUAT HOME WORKOUT 13 MIN AMRAP 10 MIN AMRAP TABATA (20/10)x4 2 min Cardio (run, jumping jacks, squat jumps, burpees, 30 High Knees AB Bicycles Slow mountain climbers, stairs) 8 Squat Jumps 30 Butt Kicks Low Plank (Elbows) 8 Deadlift Jumps 4 Each Way Staggered Pushup AB Bicycles Fast 8 ea Single Leg Glute Bridge 16 Book Front Raise High Plank 16 Air Squat 8 Each Single Arm Row ***20 sec on/10 sec off 16 Air Deadlift ***Home Item for Row Do 4 times through of 20/10 SQUAT JUMP STAGGERED PUSHUP AB BICYCLES SINGLE LEG GLUTE FRONT RAISE HIGH PLANK HOME WORKOUT 12 MIN AMRAP 12 MIN AMRAP TABATA (30/10)x4 45 Seconds Cardio (run, jumping jacks, squat jumps, burpees, 5 Inchworms to Low Plank Quick Jumps (Jump Rope) mountain climbers, stairs) 10 each way home item 8’s 5 Each Leg Lunge Jump or Lunge Air Squat 10 each arm single arm arnold 10 Each Leg Donkey Kick Quick Jumps (Jump Rope) 30 steam engines slow 10 Dead Bugs Step Ups 10 pushups 10 Can Hammer Curls ***30 sec on/10 sec off 10 lying toe touches (legs up) ***Neutral -
GLOSSARY of MEDICAL and ANATOMICAL TERMS
GLOSSARY of MEDICAL and ANATOMICAL TERMS Abbreviations: • A. Arabic • abb. = abbreviation • c. circa = about • F. French • adj. adjective • G. Greek • Ge. German • cf. compare • L. Latin • dim. = diminutive • OF. Old French • ( ) plural form in brackets A-band abb. of anisotropic band G. anisos = unequal + tropos = turning; meaning having not equal properties in every direction; transverse bands in living skeletal muscle which rotate the plane of polarised light, cf. I-band. Abbé, Ernst. 1840-1905. German physicist; mathematical analysis of optics as a basis for constructing better microscopes; devised oil immersion lens; Abbé condenser. absorption L. absorbere = to suck up. acervulus L. = sand, gritty; brain sand (cf. psammoma body). acetylcholine an ester of choline found in many tissue, synapses & neuromuscular junctions, where it is a neural transmitter. acetylcholinesterase enzyme at motor end-plate responsible for rapid destruction of acetylcholine, a neurotransmitter. acidophilic adj. L. acidus = sour + G. philein = to love; affinity for an acidic dye, such as eosin staining cytoplasmic proteins. acinus (-i) L. = a juicy berry, a grape; applied to small, rounded terminal secretory units of compound exocrine glands that have a small lumen (adj. acinar). acrosome G. akron = extremity + soma = body; head of spermatozoon. actin polymer protein filament found in the intracellular cytoskeleton, particularly in the thin (I-) bands of striated muscle. adenohypophysis G. ade = an acorn + hypophyses = an undergrowth; anterior lobe of hypophysis (cf. pituitary). adenoid G. " + -oeides = in form of; in the form of a gland, glandular; the pharyngeal tonsil. adipocyte L. adeps = fat (of an animal) + G. kytos = a container; cells responsible for storage and metabolism of lipids, found in white fat and brown fat. -
ANTERIOR KNEE PAIN Home Exercises
ANTERIOR KNEE PAIN Home Exercises Anterior knee pain is pain that occurs at the front and center of the knee. It can be caused by many different problems, including: • Weak or overused muscles • Chondromalacia of the patella (softening and breakdown of the cartilage on the underside of the kneecap) • Inflammations and tendon injury (bursitis, tendonitis) • Loose ligaments with instability of the kneecap • Articular cartilage damage (chondromalacia patella) • Swelling due to fluid buildup in the knee joint • An overload of the extensor mechanism of the knee with or without malalignment of the patella You may feel pain after exercising or when you sit too long. The pain may be a nagging ache or an occasional sharp twinge. Because the pain is around the front of your knee, treatment has traditionally focused on the knee itself and may include taping or bracing the kneecap, or patel- la, and/ or strengthening the thigh muscle—the quadriceps—that helps control your kneecap to improve the contact area between the kneecap and the thigh bone, or femur, beneath it. Howev- er, recent evidence suggests that strengthening your hip and core muscles can also help. The control of your knee from side to side comes from the glutes and core control; that is why those areas are so important in management of anterior knee pain. The exercises below will work on a combination of flexibility and strength of your knee, hip, and core. Although some soreness with exercise is expected, we do not want any sharp pain–pain that gets worse with each rep of an exercise or any increased soreness for more than 24 hours. -
SOP DC-407 Calving Cows-Heifers
Macdonald Campus Farm Cattle Complex Standard Operating Procedure # DC-407 CALVING COWS/ HEIFERS 1. PURPOSE To facilitate comfort and ease of calving and to identify and address any complications which may arise. 2. RESPONSIBILITY 2.1 All permanent, casual and student staff 2.2 Dairy Manager and Technician 2.3 Herd Veterinarian 3. MATERIALS 3.1 Halter 3.2 Chains and handles 3.3 Pail with Endure® and warm water 3.4 Lubricating gel 3.5 Insemination gloves 3.6 Paper towel 3.7 Calf puller 3.8 Iodine 4. GENERAL 4.1 3 general stages of Calving: Stage and Time Events I – Preparatory Calf rotates to upright position Uterine contraction begins (15 minute intervals) (2 to 6 hours) Water sac expelled Cow usually lying down II – Delivery Fetus enters birth canal (30 minutes – 4 hours) Uterine contractions: (2-minute intervals) Expulsion and delivery of the calf Expulsion of the fetal membrane or placenta III – Cleaning (2 to 8 hours) 4.2 Normal delivery should be completed within 2 to 3 hours after the water sac appears in the heifers, and 1 to 2 hours in cow/heifers. If prolonged, the calf may be born dead or weak. 4.3 Most calf fatalities are caused by injuries or suffocation resulting from difficult or delayed parturition. (See Table 2: Factors Contributing to Calving Problems). 4.4 Any abnormal fetal positions must be corrected in the early stages of delivery. 4.5 Heifers and cows with small pelvic areas will likely need assistance. 4.6 If a cow has had more than one calf, the calving time may be considerably shorter. -
Thigh and Calf Discrimination in the Motor Innervation of the Chick Hindlimb Following Deletions of Limb Segments1
0270~6474/83/0306-1199$02.00/0 The Journal of Neuroscience Copyright 0 Society for Neuroscience Vol. 3, No. 6, pp. 1199-1215 Printed in U.S.A. June 1983 THIGH AND CALF DISCRIMINATION IN THE MOTOR INNERVATION OF THE CHICK HINDLIMB FOLLOWING DELETIONS OF LIMB SEGMENTS1 VIRGINIA WHITELAW** AND MARGARET HOLLYDAY$3 * Departmen,t of Biophysics and Theoretical Biology and $ Department of Pharmacological and Physiological Sciences, The University of Chicago, Chicago, Illinois 60637 Received August 11, 1982; Revised December 27, 1982; Accepted January 17, 1983 Abstract In this paper we report studies on the organization of the motor projections to chick hindlimbs lacking limb segments as a result of surgical manipulations during early embryonic development. The innervation of partial limbs, missing either a thigh or both a calf and a foot, was studied using both retrograde and orthograde horseradish peroxidase nerve-tracing techniques, as well as by serial reconstruction. In addition, [3H]thymidine autoradiography was used to characterize motoneuron production and loss. Motor organization was assessed both before and after the period of naturally occurring motoneuron death. Prior to the period of cell death, we verified by autoradiography that the organization of the motor column (i.e., motoneuron birthdates and settling patterns) was normal despite deletions of the periphery. It was also found that, initially, the entire motor column projected to the partial limbs, entering via normal crural and sciatic pathways. The proximal branching patterns of the nerves leaving the plexus were normal; however, the distal projections of the nerves which would normally serve the missing limb segment were truncated. -
Women's Gym Workout Sample
Women’s Gym Workout Sample Cardio Monday through Saturday for 30 min post Wednesday : Legs workout or fasted. Keep heart rate at 135-150 Quads Barbell squats – 3 sets x 12 reps(get deep) Monday : Back and triceps leg press – 3 sets x 15 reps Back Jump lunges – 3 sets x 12 reps each leg Lat pull downs – 3 sets x 15 reps Hamstrings Superset Stiff legged dumbbell deadlifts – 3 sets x 15 reps Bent over barbell rows – 3 sets x 12 reps Dumbbell reverse lunges – 3 sets x 8 reps each leg Arm dumbbell rows – 3 sets x 12 reps Lying hamstring curls – 3 sets x 12 reps Superset Calves Pull-ups – 2 sets to failure(I don’t care if it’s 2 reps) Standing calf raises – 3 sets x 12 reps Cable rows -3 sets of failure with heavier weight. At Seated calf raises – 3 sets x 12 reps least 20 reps on these failure sets Body weight calf raises – 1 sets of 100 Triceps Close grip bench press – 3 sets x 12 reps Thursday: Shoulders Skullcrushers – 3 sets x 12 reps Seated military barbell press – 3 sets x 12 reps Cable push downs – 3 sets x 12 reps Seated Arnold press – 3 sets x 12 reps Triceps kick backs – 3 sets x 12 reps Superset Lateral dumbbell raises – 3 sets x 1 min Tuesday : Chest and biceps Front plate raises – 3 sets x 12 reps Chest Diesel press - 3 sets of 1 min Dumbbell presses – 3 sets x 12 reps SupersetSAMPLE Friday: Glutes and abs Dumbbell flyes – 3 sets x 12 reps Glutes Cable flyes – 3 sets x 12 reps reverse lunge with db x 4 sets of 8 each leg Dumbbell pullovers – 4 sets x 10 reps - glute thrusters x 3 sets of 15 Biceps - deadlifts x 3 sets of 12 Ez bar curls – 3 sets x 12 reps - Lunges with db 3 sets 12 each leg Superset - Weighted Step ups x 3 sets of 15 each leg Hammer curls -3 sets of 12 - Bulgarian split squat 3 sets of 12 each leg Alternating dumbbell curls – 3 sets x 12 reps Abs Concentration curls – 3 sets x 12 reps Decline bench crunches – 3 sets x 30 reps Cable– 1 sets x 50 reps Weighted rope crunches – 3 sets x 20 reps Leg lifts (weighted if possible) – 3 sets x 20 reps Planks – 3 sets x 1 min Women’s Home Workout Sample Cardio 6 days this week. -
Exercises and the Muscles They Work
Exercises and the Muscles they Work General Exercises Specific Exercises Muscles Worked (works more than one muscle) (isolates the particular muscle well) Quadriceps Barbell Squats Freehand Squats (front of the thigh) Smith Machine Squats One-legged Squats Leg Presses Sissy Squats Half Squats Front Squats (upper quadriceps) Hack Squats (lower quadriceps) Leg Extensions One-legged Leg Extensions Freehand Jump Squats Step-ups with Barbell Hamstrings Straight-legged Deadlifts Prone Leg Curls on Machine (back of the thigh) Prone One-legged Leg Curls on Machine Standing One-legged Leg Curls Seated Leg Curls on Machine Adductors Wide-stance Barbell Squats Nautilus Machine for Inner Thighs (Inner thighs) Wide-stance Barbell Half Squats Hip Adduction using Low Pulley (Cable) Wide-stance Leg Presses Freehand Side Lunges Wide-stance Smith Machine Squats Dumbbell Side Lunges Pliés Abductors Nautilus Machine for Outer Thighs (Outer thighs) Hip Abduction using Low Pulley (Cable) Gluteus Front Freehand Lunges (Butt) Barbell Front Lunges Smith Machine Reverse Lunges Dumbbell Front Lunges Hip Extensions (One-Legged Kickbacks) Step-ups with Barbell Trapezius Barbell Power Cleans Dumbbell Shoulder Shrugs Cable Upright Rows Barbell Shoulder Shrugs EZ Curlbar or Barbell Upright Rows Upper Latismus Dorsi (Lats) Wide-grip Pull-ups (free or on Gravitron) Wide-grip Front Lat Pulldowns (Upper back) One-Arm Dumbbell Rows Bent-over Lat Pull-in on High Pulley Cable Seated 2-Arm High Pulley (Cable) Rows Prone Wide-grip Barbell Lat Pull-up Middle Lats Wide-grip Barbell -
Communicating with the Calf
12 Communicating with the calf This chapter describes how to interpret the wellbeing of a calf from its behaviour and appearance. The main points in this chapter • Calves give many signals that indicate that they are in good (or poor) health and quick observations by the rearer can help treat any disease conditions early. • It is important for rearers to form bonds with their calves so the calves will cooperate more fully, particularly following treatment for diseases. • It is important for rearers to develop their own ‘dictionary of calf language’. • Rearers should learn to closely observe and interpret changes in both calf appearance and in their normal behaviour, which might be symptomatic of stress. • Calf scours comes in many forms and colours, all of which can be used to help diagnose a cause. • It is important to understand how calves react to people so that rearers’ management practices can be changed accordingly. • Farm owners and managers should communicate with their calf rearers. • Developing a set of standard operating procedures, and writing them down, can help maintain consistency in managing and training new staff in the desired skills of calf rearing. • Contract calf rearers can provide the right motivation and skills to rear calves better than staff on the home farm. Success or failure in raising calves depends to a great extent on the rearers’ attitude to the calves and their ability to react promptly to the calves’ numerous signals (Figure 12.1). Interpreting these signals is a skill that can be easily learnt. Recent developments in calf rearing are directed towards reducing the average time spent with each calf. -
The Best Home Gym Exercises You've Never Heard of - 10 Exercises
Terms and Conditions of Use and Copyright Notice Be aware that this training program is for informational purposes only and is based on the personal experience and research of the author. Every attempt has been made to ensure safety. How and if you decide to execute the training program and exercises in this book is ultimately your own responsibility. Consult your physician before using this training program. By reading the information in this book you hereby agree to these Terms and Conditions of use. The unauthorized reproduction or distribution of this copyrighted work is illegal. Criminal copyright infringement, including infringement without monetary gain, is investigated by the FBI and is punishable by up to 5 years in Federal prison and a fine of $250,000. © 2020 by Nick Nilsson & BetterU, Inc. The Best Home Gym Exercises You've Never Heard Of - 10 Exercises Training at home with basic equipment like barbells and dumbbells can still get you fantastic results! Home gyms are a great way to train...but sometimes you do miss the wider range of equipment available at a commercial gym. The exercises in "The Best Home Gym Exercises You've Never Heard Of" book will help you not miss the commerical fitness centers at all. If you have specific goals... whether it's strength, muscle growth, specialization or fat loss... you'll find movements that target them. You'll also find exercises that target different angles, functions and aspects of each muscle. This book inclues 10 sample exercises taken directly from the book, one each for every major muscle group covered in it. -
12-Week Home Workout Program
12-WEEK HOME WORKOUT PROGRAM NOELLE TARR COPYRIGHT The entire contents of Coconuts and Kettlebells: 12-Week Home Workout Program and the technology underlying, including but not limited to text, graphics, images, audio files, videos, digital downloads, data compilation, or code is copyrighted as a collective work under the United States and other copyright laws, and is the property of Coconuts & Kettlebells, LLC and is protected by copyright and other intellectual property or proprietary rights. This fitness plan may not be copied, distributed, republished, uploaded, posted, or transmitted in any way without the prior written consent of Noelle Tarr of Coconuts & Kettlebells, LLC. All contents are: Copyright © 2020 Coconuts & Kettlebells, LLC. All rights reserved. 12-WEEK HOME WORKOUT PROGRAM 2 BEFORE YOU START All information, material, and content found in Coconuts and Kettlebells: 12-Week Home Workout Program is strictly informational. It is general information that may not apply to you as an individual, and it is not intended to serve as a substitute for your own primary care provider, physician, specialist, nurse practitioner, or other applicable medical professional’s recommendations, care or advice. Any and all medical care provided to you in connection with any medical or health-related diagnosis should be administered by your own primary care provider, physician, specialist, nurse practitioner, or other applicable medical professional. Accessing this program, reading the material contained in this program, or otherwise using the program does not create, nor is it intended to create a physician-patient relationship. You further agree that you shall not make any medical or health-related decision based in whole or in part on anything contained in this program.