March 2021

Fitness exercise

Exercise Can Be A Pain In The Ass – Sooke News Mirror

Anyone who has started an exercise program has experienced it – the next day – stiffness, pain, grimaces at the thought of getting up after sitting down, the slow shuffle.

The question is, what is the typical pain and what is the sign of an injury.

When stressed by doing something drastically different, the body experiences muscle trauma, not trauma like doing 10 rounds with Mike Tyson, but microscopic damage to the muscles. Damage is a negative word, and in most cases it is a healthy process of rebuilding the body and, like the six million dollar man, getting stronger and faster.

Delayed onset muscle pain (DOMS) is normal and perfectly acceptable, but pain in the buttocks.

The fibers of the muscle belly are damaged by the process of contraction and the cells inundated with lactic acid. It sounds terrible, but this is how the body initiates the rebuilding process. When you start an exercise program, this is normal because the body gets used to it.

How to prevent DOMS and how to mitigate them? Avoid doing too much, too quickly, with too little ability. For example, if you are starting a running program, that means doing a six week walk-jog program, not a continuous run. If this is the first time you hit the gym since Anne Murray was on the charts, don’t attempt a full workout. A light warm-up on the treadmill would be 10 minutes of walking followed by 15 minutes of exercise and, most importantly, 15 minutes of stretching.

DOMS usually resolves within 72 hours. Treat it by drinking as much water as possible, walking until it is warm, followed by light stretching and anti-inflammatory medication.

DOMS will become less of a problem if you stay in your new routing and allow time for the body to adjust. Don’t use it as an excuse to stop exercising.

A common painful area is the gluteus maximus (your buttocks) which may be mistaken for lower back damage or sciatica. If the pain persists after 72 hours and there is numbness or tingling in the legs, then you do not have DOMS – you have injured yourself. Call your GP or physiotherapist and make an appointment for a diagnosis.

In the meantime, continue to treat the pain with fluids, ice packs, stretching, and pain reliever. One tool that I highly recommend is a yoga strap. For those who don’t have a flexible body, this is a great way to get help getting a deeper stretch.

If you’re old enough that you wanted a Trans-Am in high school, take a gradual approach to exercise – the first month should be very easy and build up slowly, so you don’t explode a piston. Burning rubber from the start line won’t get you two tickets to heaven, just a highway to hell.


Ron Cain is a personal trainer with Sooke Mobile Personal Training. Email him at
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Fitness exercise

Best Oculus Quest 2 Fitness, Exercise & Workout Games

The stand-alone, wireless Oculus Quest system is one of the best options for fitness, exercise, and virtual reality training routines. Here is our pick of the best Oculus Quest and Quest 2 fitness and exercise apps for getting your blood flowing.

[This article was originally published in March 2020. It was edited and updated in March 2021.]

The following list is not of particular order. These are mostly apps and games designed for fitness and workouts, but some are more traditional versions with short, repeatable gameplay that will get your blood pumping when played at high intensity.


Originally released as BoxVR, this Quest fitness app was revamped and relaunched with a new name and revised features earlier this year. The basic premise remains the same – it’s a rhythm-based boxing routine that gives you points for speed and accuracy. However, FitXR offers more boxing moves, such as uppercuts and side-jabs, which weren’t present in BoxVR. A few weeks ago, the platform also added new dance workouts.

While this is an overall positive upgrade, the transition to FitXR has not been without flaws – some features have been changed or are completely missing. But if you’re new to the platform, you’re unlikely to notice. You can read more in our full review.

FitXR is available for $ 29.99 on the Oculus store.

The thrill of combat

thrill of oculus store battle quest screenshot

There are a number of boxing games available on Quest, but The Thrill of the Fight aims to be the most realistic in terms of boxing mechanics. A few laps in the ring and you sweat profusely. We definitely prefer this one over Creed VR on Quest.

The battle trill is available on the Oculus Store for $ 9.99.


supernatural vr screenshot

Let’s not revolve around the saber – Supernatural is a fitness-focused Beat Saber clone through and through. The notes fly towards you to the beat of the music, which you have to hit in time with the help of bats, and sometimes you will have to crouch to avoid obstacles.

However, the main difference with Supernatural is that you don’t choose your songs like in Beat Saber – every 24 hours there is a new playlist / workout routine to go through. The goal is to make you sweat with big arm swings and quick squats. The more you perform, the more difficult the routine will become, thanks to Supernatural’s adaptive difficulty.

The most controversial part of Supernatural is its pricing model – instead of a one-time purchase, Supernatural is a $ 20 / month subscription. For more details, check out our much larger ventilation room.

Supernatural is available for free in the Oculus Store (with a paid subscription and a one-month free trial) right now.


Holopoint Oculus Quest

For those looking for something other than rhythm or boxing, Holopoint might be a good option.

At its core, Holopoint is a wave archery game that is simplistic in its play structure but ruthless in its intensity. You’ll play for high scores with little sense of progression or story, but what it lacks is makes up for the intensity of movement – you’ll perform immediate and frequent spins and dodge enemies and arrows from left to left. right. right.

You can read more in our full review. Holopoint is available for $ 14.99 on the Oculus store.

Dance center

Dance like no one is watching! Hop off and dance while staying active in Harmonix’s Dance Central. There are a bunch of popular songs to choose from and a few difficulty settings to keep you busy and active.

Dance Central is available on the Oculus store for $ 29.99.


free vr fitness

VRWorkout offers one of the more intensive Oculus Quest training experiences, but it comes with a few important caveats.

First off, it’s not an official Oculus Store app – you’ll need to load it using SideQuest (although it’s available on Steam for PC VR). And because of that, it takes a few freedoms that a trusted Oculus app couldn’t. It’s a more intense and raw experience in its presentation, plus it requires a lot more space than the other options on this list.

Unlike any other app on this list, it uses Quest’s controller-less hand tracking. You can read more in Jamie’s earlier this year article.

VRWorkout is available for free on Quest through SideQuest. To learn more about SideQuest and side loading, check out our guide.

Beat the saber

purple background slash beat saber

How could we not include the VR poster child on this list? This one should be pretty self-explanatory – a few levels on Expert or Expert + in Beat Saber will cause your heart rate to increase like there’s no tomorrow.

Beat Saber is available for Oculus Quest for $ 29.99.

Synth jumpers

quest for synth riders

Synth Riders is, yes, another VR rhythm game and although it does take some visual notes from Beat Saber and other entries in the genre, the gameplay is quite different. You will strike floating spheres to the beat of the music and move your hands in circular or curved motions to follow the tails that soar from each sphere. It’s a similar concept to other rhythm games, but with its own twist.

The game implemented a variety of fitness-focused features, such as a calorie counter and a fitness update that arrived earlier this year and included live VR workouts, guided by a coach.

Synth Riders is available for $ 24.99 on the Oculus store for Quest.


OhShape Reviews

Jamie described this game as “Beat Saber for your body” and said it was “a truly authentic fitness game”. Draw your blood as you launch your body to the sound of music, adapting and moving in all shapes and sizes. With the increase in intensity, you might end up burning calories faster than some of the other fitness games on this list.

OhShape is available on the Oculus Store for $ 19.99.

Whisk Gun

whip gun combat 3

Pistol Whip might seem like an odd entry for a VR drill list at first, but play a few levels with a higher difficulty and you’ll quickly see how Pistol Whip might qualify as workout. The constant dodging and quick movements will cause your glutes and quads to burn after a long session. In the past, I’ve even cranked up the intensity by constantly raising my arms into a ready-to-shoot position and stabilizing my aim with my non-dominant hand, adding a little extra strain to the arms during long sessions.

The pistol whip is available on the Oculus Quest store for $ 24.99.

Oculus Move

Oculus Move is not a VR workout app, but rather a feature that will allow you to track your progress, workouts, and calories burned in VR. It was announced during Facebook Connect in September and should work Quest-wide across all of your apps.

The feature was released as part of the recent v23 update, but Facebook noted that Oculus Move would specifically be part of a “phased rollout.” Not all users will have access to it yet, but if you do, it’s the easiest way to natively track your VR fitness and workouts on Quest.

Oculus Move can be activated in Quest’s system settings.

Until you fall

While not intended as a fitness app, Until You Fall is a VR roguelike that will have you hacked and shrunk in melee combat. At its most intense level, the game should give you something akin to a light upper body workout. That being said, its roguelike mechanics mean it’s more game-y than the other entries on this list. If you’re looking for something fun to play that also gives you a bit of practice along the way, Until You Fall might be the best.

Until you fall is available on the Oculus Store for $ 24.99.

What are your favorite Oculus Quest VR exercise apps that keep you active during a workout? Let us know in the comments.

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Weight training

The Beginner’s Guide to Bodybuilding for Men in 2021

Deciding to seriously pursue your fitness goals can seem daunting at first. Beginner workouts are helpful in helping your body acclimate to a new routine. Whether you want to lose love handles, get a 20-minute workout, train for an ultra-marathon or endurance event, or just take better care of yourself, make a habit of working out. exercise is the first step. Strength training creates a stable foundation for you to achieve your fitness goals, but it can feel overwhelming – and even dangerous – to beginners.

“On a physical level, weight training can improve strength, endurance, and balance, and it also helps keep your bones healthy,” says Kenta seki, ACE Certified Personal Trainer and FitOn app trainer. “On a mental level, exercise and weight training can improve your mood and sleep patterns, and even boost your self-confidence.”

So, to help you familiarize yourself with bodybuilding movements and techniques, we worked with Kenta to create a beginner’s workout guide so that you can safely perform these exercises and give you the results you are looking for. You don’t need a ton of workout equipment to see results fast – you just need a basic understanding of bodybuilding principles.

Before you start throwing heavy weights in your home gym, Kenta has some tips for safe weight training.

Warm up

“Don’t skip your warm-up,” Kenta says. Light cardio exercise, such as a 5-minute run or jog, and light stretching will help your body prepare for the work it is about to do.

Another tip: don’t forget to breathe. Avoid holding your breath during any of the exercises below. Exhale as you exert the most effort on an exercise, and inhale as you return to your starting position.

Finally, Kenta emphasizes the importance of form above all. “Don’t sacrifice form to lift heavier weights,” she warns. If your form is suffering from the amount of weight you are lifting, take it down a notch and work towards that heavier weight. Having goals to achieve is important in fitness, just like anything else. You will feel better when you can lift that heavier weight confidently and correctly than if you exhaust yourself and possibly injure yourself in the process.


Squats certainly help build leg muscles, but the squatting motion also creates an anabolic environment, which promotes muscle building throughout the body. Squats can help you improve both upper and lower body strength when done correctly. Therefore, successfully completing this exercise will prepare you for successful future movements.


  1. Start with the distance between your legs and your hips.
  2. Hinge at the hips as you push your butt back.
  3. Lower your buttocks until they are parallel to the knees, keeping your toes and heels firmly planted on the floor.
  4. If you don’t have a squat rack at home, take a dumbbell in each hand while performing this exercise, or hang a kettlebell between your legs.
  5. Do two sets of 15 repetitions.

Read more: Best workouts for the legs


Deadlifts seem easy: at first glance, it looks like you’re picking up a heavy object and putting it down. It might sound simple, but this move is actually incredibly complex and easy to do incorrectly, which can lead to injury if you’re not careful. This exercise strengthens your legs, back, and the rest of your posterior chain, which helps relieve your lower back. It’s a beneficial exercise when done right, so establishing proper form is crucial to avoid having to correct bad habits later.


  1. Grip the bar or dumbbells with an overhand grip, which means your joints are facing you.
  2. Lift the weight, keeping it close to your legs, focusing on returning the weight to your heels.
  3. Look straight ahead, not down.
  4. Check your posture and make sure you’re standing straight with your shoulders back, squeezing your shoulder blades, imagining you’re holding a pencil between them.
  5. Lift the weight up to thigh level, pause, then return to your starting position.
  6. Rest the weight between reps and remember to correct your form before starting another one. Do two sets of 15.

Chest presses

Bench press with dumbbells
Slatan / Shutterstock

Chest presses will help you build upper body strength by toning your pecs, deltoids, triceps, and biceps. This basic arm workout is an effective and easy way to work your upper body and build that large chest that most men covet.

If you are training at home, this exercise can easily be done with dumbbells.


  1. Lie down on a bench with your arms slightly bent and the weights aligned with your shoulders.
  2. Prepare your abs by keeping your feet on the floor and your lower back slightly arched as you lower the weights to shoulder level.
  3. Do two sets of 15 repetitions.

Read more: Best chest workouts


Rows are another upper body workout that sculpts and sculpts back muscles. This exercise is especially important because it is a movement that we usually do not do in our daily life, it activates and therefore develops a muscle that rarely attracts attention. It also helps strengthen your posterior chain, which can provide relief from back pain.

Dumbbell rows give you a better range of motion than other row variations, so that’s what we’re recommending here.


  1. Place one hand and one knee on the bench, gripping a dumbbell in the other hand.
  2. Let your arm hang down, keeping your spine aligned, then bring the weight back by squeezing your shoulder blades.
  3. Remember to pull with your back, not your biceps, keeping the weight close to your body.
  4. Do two sets of 15 reps with both arms, alternating between sets.

Read more: Best back workouts

Shoulder presses

Maridav / Shutterstock

The shoulder press engages your shoulders and core, which can improve muscle definition as well as stability. Your shoulders are activated in almost all upper body strength training, so strong shoulders can improve your performance in other exercises.

Using dumbbells in this exercise helps activate the anterior (front) deltoid more than when using a barbell.


  1. To perform the shoulder press, start by holding a dumbbell in each hand at shoulder level.
  2. Don’t go too far – rotate your elbows a few degrees forward to be slightly in front of your shoulders.
  3. Prepare your abs, avoiding arching your back, and press the weights above your head while squeezing your shoulder blades.
  4. Do two sets of 15 repetitions.

Read more: The best shoulder exercises

Overhead Triceps Extensions

The triceps are the muscles at the back of your arm, which is why they tend to be ignored in favor of bicep workouts that give you those protruding muscles exposed to the world. But if you want balanced arms worthy of a tank top by summer, you need to make sure you give your triceps a little love.

The height triceps extension exercise is an isolation exercise, which means that it focuses only on the triceps muscle. You can do tricep extensions with one or two dumbbells, while standing or sitting.


  1. Start with the weight behind your head.
  2. Lift the dumbbell until your arms are fully extended, keeping your elbows close to your head and pointed forward and your palms facing the sky.
  3. Bend your elbows, lowering the weight behind your head.

Read more: Best workouts for the arms

Bicep curls

dumbbell bicep curls
Westend61 / Getty Images

Perhaps the most recognizable strength training exercise is bicep curls. The bicep muscle plays an important role in most pull-up exercises, like deadlifts and rows, so focusing on strengthening your biceps will definitely pay off and help you unleash your full fitness potential.


  1. Start with a dumbbell in each hand.
  2. Keeping your upper arms glued to your sides, curl the weights until they reach your shoulder.
  3. Return to the starting position and repeat 15 times over two sets.

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Weight training

Home strength training for women: get strong and toned

  • Marie Claire is supported by her audience. When you buy through links on our site, we may earn a commission on some of the items you choose to purchase.

  • It’s one of the easiest ways to build muscle and tone – and no, you won’t get bulky.

    Home strength training for women has often been sidelined in favor of Joe Wicks’ Body Pump classes, running and YouTube workouts.

    But not anymore. Fortunately, the age-old myth that women shouldn’t lift weights is long gone. Experts have ultimately been able to make the scientifically proven facts about how beneficial strength training is common. Not only does it improve the definition of your muscles, it also improves your cardiovascular health and protects your bones, ligaments, tendons and more.

    Essentially, bodybuilding is key to live strong, healthy and pain free. A whole list of famous celebrities swear by strength training, including Khloe Kardashian, Megan Fox, and Emma Stone (check out our guide to celebrity workouts, here).

    “The myth that weightlifting is for men is a thing of the past,” says Kate Maxey, master strength and conditioning trainer at the London-based gym. Third space. “The increase in home weight training for women – and in the gym – in recent years has been huge. Just look at the #StrongNotSkinny movement – women are now focusing more on getting a strong body and athletic, and about training in a way that makes them feel better, ”she explains.

    Are you feeling inspired and thinking maybe it’s time to mix up your workout a bit? Put down your running shoes – we’ve got a comprehensive guide on why strength training is so good for you. Dumbbells at hand.

    Your Complete Guide to Home Bodybuilding for Women

    What is bodybuilding?

    Of course, if you’ve never done weight training before, it can feel a bit overwhelming. What in fact is strength training? What does the term mean? And where to start strength training if you’ve never done it before?

    Strength training, in its simplest form, is any workout designed to improve your strength. Running improves your cardiovascular fitness. Strength training, on the other hand, improves your overall strength.

    It can take many forms, but most often it comes in the form of weighted compound movements like deadlifts, glute bridges, squats, and lunges. Don’t have weight at home? You can also do bodyweight or resistance band strength training, but you will really reap the benefits if you train with weights.

    “You can use any weighted equipment, like dumbbells, kettlebells or dumbbells, or, once the gyms reopen, resistance weight machines, to build muscle and improve your strength,” the trainer explains. Lillie Bleasdale’s staff PASSA.


    Will strength training make me bulky?

    Ah, that old question. Worried about getting too muscular? This is a common misconception about weight training at home for women (and in the gym), and makes it a pretty harmful myth that has held back many women over the years.

    There is no scientific evidence to show that this will be the case. Rather, current research shows that strength training will increase your bone strength, improve your joint function, lower your risk of injury, increase your metabolism, and increase muscle mass.

    “Lifting weights can be one of the most effective ways to reduce body fat and increase muscle mass, creating a lean, athletic figure, not the bulky image that was created,” Maxey explains. “Focus on eating a healthy, balanced diet and making sure resistance training is included in your workout,” she advises.

    So trust us – and our two skilled PTs – when we say no you won’t get bulky, and yes, you will get toned and strong.

    What are the most common strength training exercises?

    Strength training has a low impact but delivers rewarding results, according to Maxey. This means that you shouldn’t be very short of breath, like when running, but rather feel a slow, constant burn as you work the different muscle groups.

    According to Bleasdale, the following movements are among the most common strength training exercises that you might include in a workout:

    • Deadlifts
    • Squats
    • Slits
    • Buttock bridges
    • Leaning over the row
    • Bicep curls
    • Overhead Triceps Extensions
    • Rows of cable machines.

    So you know what movements make up strength training … but how do you put it into a workout? Good question. For starters, trying one of these free or no-kit home workouts is a good place to start. There you can choose strength training and follow it like a physiotherapist does. Don’t worry if you feel a little anxious at the gym, it’s totally normal.

    From there, how you choose to structure your strength training is up to you – there are hundreds of ways to do it. If you schedule your own workouts, a common method is to focus on your sets and reps. Try five to seven sets and eight to twelve repetitions of each movement, and do it three to four times. It would look like this:

    First rep: Squats: 8 to 12 reps
    Second repetition: Row: 8 to 12 repetitions
    Third repetition: Gluteal bridge: 8 to 12 repetitions
    Fourth repetition: bicep curls: 8 to 12 reps
    Fifth repetition: Lunge: 8 to 12 repetitions

    Beginners, start at no more than 5 kg per arm and work your way up. You don’t want to hurt yourself.

    Bodybuilding for Women: Woman Uses Water Bottles for Home Workout

    What are the benefits of strength training?

    We’ve covered a lot of stuff above, but there really is a lot.

    “Chief Physician’s Physical Activity Guidelines Statement Cites; “If physical activity were a medicine, we would call it a miracle cure, because of the large number of diseases it can prevent and help treat,” Bleasdale shares.

    Strength training specifically improves your strength, power, flexibility, speed, and neuromuscular control. Not to mention the increase in cardiovascular efficiency, decrease in body fat, and increase in metabolic efficiency. Give up abdominal toning exercises – strength training is a versatile tool.

    “Basically you will see an overall improvement in overall health and well-being,” shares the PT.

    Are there any downsides to bodybuilding?

    As with any workout, if you don’t practice the right form you will increase your risk of injury, so be sure to check out the hundreds of fitness tutorials on YouTube if you are unsure. It’s as easy as grabbing the movement you want to perfect and a “tutorial” on YouTube.

    Bleasdale recommends booking an initiation with a professional – this can be done through Zoom, when gyms are not open. “In the gym these are usually free and a gym instructor will show you around all the equipment and explain how to use it; this is your chance to ask questions and I urge you to use it. Try the exercise, have the instructor check that you are doing it correctly, what needs to be changed? She recommends.

    Sure, it might seem intimidating at first, but it will serve you well in the long run.

    Strength training for beginners: 5 tips

    1. Book an introductory gym session or personal training session

    As Bleasdale says, that’s what they’re here for, and you’ll likely be amazed at how much you learn – and how much it informs your day-to-day workouts.

    2. Never be afraid to ask questions

    Again, whether in a PT via Zoom or in a gym, these professionals are there for you. Don’t be intimidated – knowledge is power.

    “Ask questions and enlist the help of a trainer. Making sure you have the right technique is extremely important in making sure you are training effectively and in order to maximize your results.

    3. Work with what you have

    “You can train with anything as long as you can find a resistance level to work against,” says Bleasdale. “You can buy gym equipment like dumbbells or resistance bands, or you can also use items you already have around the house,” shares the PT.

    Think empty dishwashing liquid bottles filled with water or rice, cans or sacks of flour. “Anyone can make great weights – work with what you have,” she shares.

    4. Aim for consistency

    This one is the key, shares Maxey. “Strength training allows you to physically see the benefits of lifting – not just aesthetically, but as you increase the number of kilograms you can lift.” And will you get here? Yes, you guessed it – thanks to the consistency.

    5. Prepare to learn

    If you’re chatting with an instructor, listen to their technique instructions. Trainers like Megan Grubb, Sam says, Courtney pruce and Emily ricketts are all skilled personal trainers who share bodybuilding tips, workouts, and more on Instagram, so follow them for inspiration.

    Final note from Maxey: “Don’t be afraid to lift weights,” she shares. “Believe me when I say, in a few weeks you will feel amazing and like you’ve accomplished more than ever before.” Motivating to exercise has never been easier.

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    Weight training

    5 types of bodybuilding methods you should never avoid

    If I have said it once, I have said it at least 10 times that the back squat is the only exercise you should do to get stronger, bigger, faster, live longer and look bigger sexy. It is that simple.

    But sometimes our damn knees just don’t seem to match. Fortunately, there is a lot you can do to make your knees a happy lower body member of your family.

    First, let’s see how to do some fixes on the spot, and then talk about what you can do to make your knees strong and resilient.

    Do your knees hurt when you squat?


    You have lazy glutes and your knees are paying the price.

    Knee collapse in valgus, yes, you read that right. It’s this seemingly brutal event that happens when your gluteus medius doesn’t know how to pull its weight.

    If your knees collapse when you squat, correct it by focusing on the twist of your knees and engaging the upper outer corner of your glutes AKA your gluteus medius. For some of you, this simple correction will be enough to relieve your knees and take away any pain.

    Here is also another way to wake up your glutes.

    Do your knees hurt when you squat?


    Give your glutes a reminder.

    Between sets of squats, perform 12 to 15 gluteal bridge repetitions. Really focus on compressing your glutes at the top of the stroke and keep your knees pointed while bridging. This will encourage your glutes to stay in place when you return to your sets of squats.

    Don’t forget the hip thrust, too!

    Do your knees hurt when you squat?


    Give your hips a boost.

    It’s not always the buttocks’ fault; sometimes the hip flexors are just as to blame. Most of us spend all day sitting with our psoas muscles and the rest of the hip flexor gang shortened and disengaged. It’s not totally their fault that they didn’t participate in the squat.

    By engaging the hip flexors, it will be easier to sit up back and down rather than collapsing onto your knees as you might be doing now.

    Give your hip flexors some resistance between sets with your hands and force them to actively close the angle of your hip.

    If that simple signal doesn’t work for you, use a resistance band to give yourself a little bit of error…. resistance. Hang it high and hold it with both hands. Next, actively pull yourself into the squat position, engaging your hip flexors.

    Do your knees hurt when you squat?


    Maybe you have bad shape.

    Pattern issues are not uncommon in the squat. It’s a complicated exercise. That’s why if you haven’t memorized it yet, you need to re-read the 5 Steps to Perfect Back Squat.

    Do your knees hurt when you squat?


    You are not sitting back.

    Squat down in a box. Don’t crouch.

    The box is not there to simplify your life. He’s here to help you make the squat as efficient and profitable as possible. Put that box behind you and put your butt out and come back to the box. Just touch it with your butt and get back up. Don’t linger there to relax.

    Here are a few other squat variations to spice up your workout.

    Do your knees hurt when you squat?


    Your depth is not deep enough.

    The fun thing about squat depth is that it helps you engage the muscles you want. If you’re only doing half or quarter squats, your hamstrings are left out.

    When your quads completely dominate the squat, they also put a lot of previous stress on the knee. The hamstring work should be engaged and provide an equally opposing force on the knee.

    If you’re not straining your hamstrings, your quad will crush your knee. It’s that simple.

    Make sure you’re doing enough deadlifts to keep those hammies strong, too!

    Do your knees hurt when you squat?


    You need more ankle mobility.

    Just stand with your heels on a 1 inch board. Boom! More ankle mobility and less forward knee movement in the squat.

    Now that’s a life hack! Silicon Valley biohackers have nothing on my Back Squat Hacks!

    Do your knees hurt when you squat?


    The prescription for stronger, happier knees.

    Roll the mousse onto your thighs. Hit them from all angles after you’re done squatting or on your days off.

    Take 3 to 5 minutes per leg. Nor is it just masturbation.

    If you’re interested, here’s a deep dive on recovery.

    Do your knees hurt when you squat?


    Elongated clams

    Put on your Fit-Chick-Gym-Shark pants and practice opening and closing your legs. Seriously, don’t wear short shorts when doing them.

    Do 2 to 3 sets of 10 to 12 reps at the end of your leg workout.

    Also add them at the end of The Mighty Fit Plan!

    Do your knees hurt when you squat?


    Hip blow

    Throw it out!

    These will wake up the sleeping giant that is your ass. After 4 weeks of hip thrusts, you will find yourself walking differently in a more efficient and stable manner.

    Hip thrust once a week, program according to the same repetitions and sets pattern as your deadlift and back squat. Think of them as your 3rd major lower body movement.

    Do your knees hurt when you squat?


    Hit your heart

    Hit your obliques and rectus abdominis. The chops and the deployment of the ab wheel will do the trick here. Start them at the end of any workout and do 2-3 sets of 8-12 reps. They will make your trunk so stable that your knees will never feel the side effects of a weak spine again.

    Unlike these, the basic exercises above actually do something!

    Do your knees hurt when you squat?


    Consider your squat frequency

    Squat only once a week. Unless you like the squat or are competitive, you don’t need to do it more than once a week. You have 3 major lower body movements; the squat, deadlift and hip push. There is no need to squat, especially if your knees are in the way.

    Even if the Back squat is king!

    Do your knees hurt when you squat?


    Do your knees hurt when you squat?

    This is you! If you haven’t yet watched the video I made to accompany this article, you’re missing out. This is where the smallest details are.

    If you diligently apply these fixes to your back squat, you will quickly find that your knees are no longer in the way.

    By combining these fixes with the programming of the Mighty Fit Plan, you will be unstoppable.

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