Magnesium is critically important for the production of ATP. (ATP is the energy molecule, all “energy” in the human body is actually the chemical ATP). Not only that but all enzymatic reactions utilising ATP are Mg dependent. In simple terms this means that without optimal Mg levels there cannot be optimal energy levels. In fact one surefire sign that you’re exceptionally deficient is if you take a Mg supplement and feel highly energised. This shows that your levels were a limiting factor in energy production.
Essentially Mg optimises energy production through the following pathways:
Improves mitochondrial function
Improved oxygen delivery
Improved enzymatic function
How much of difference does it make? research has shown an impact of as much as 10% less oxygen used for a given workload. That’s huge. And this research was done with competitive rowers, not untrained regular people!
Tuesday Twitter 💭
Point is that there’s bad/good across the board at any level.
The best are not quick to judge/work together to foster relationships to ultimately help the student-athlete/professional.
All levels can coexist & work together.
1 31 minute ago
Do you wanna Increase your Muscle Strength and Pull up reps Simultaneously?
When you go for the Pull ups you have to go in slow motion and hold it 5 sec and come back to its initial position.
Work on your Grip Strength If your Hand grip is super strong then You can hold the Bar for longer period of time.
If you can't Reach Full Pull up hold Go half then hold.
I now have vacancies for 1-2-1 sessions, for the rest of 2019 I will be donating to @nwairambulance as it’s our Charity of the Year at our running club @start2jog ❤️ Stuck in a rut and need some help with Strength and Conditioning 💪 each athlete I work with gets a unique assessment, session and training tips to help them going forward to improve £15 for 2 hours!! The biggest investment you can make in life is in yourself 🙌
Make 2019 your year 👊
Anybody who knows me knows the results I can help you achieve 🏅
Message me for more information and get some dates booked in 📖
It doesn’t make sense to call ourselves ugly, because we don’t really see ourselves. We don’t watch ourselves sleeping in bed, curled up and silent with chests rising and falling with our own rhythm. We don’t see ourselves reading a book, eyes fluttering and glowing. You don’t see yourself looking at someone with love and care inside your heart. There’s no mirror in your way when you’re laughing and smiling and happiness is leaking out of you. You would know exactly how bright and beautiful you are if you saw yourself in the moments where you are truly yourself. 👏👏👏
2 94 minutes ago
ALL COACHES, AT's, PT's, and AD's!!!! National High School Strength Coaches Mid-Atlantic Conference. It is a must attend for anyone that wants to maximize their athlete, team, and/or program potential!
‼️FOOT WORK 101‼️ 👀 ATH GET A BILATERAL HVLA ADJUSTMENT AT THE SUB-TALAR JOINT. PUTTING MOTION IN A JOINT IS 🔑 THE BYPRODUCT IS INCREASED MOBILITY AND FLEXIBILITY WHICH CAN LEAD TO INCREASED SPEED, AGILITY, AND PERFORMANCE.
FOR A FASTER RECOVERY ❗️ RESULTS DON'T LIE. WE O.D., OVER DELIVER ‼️
Also,If You’re Seeing This Is On Explore,Click
Comment, Share, And Tag Your Friends 👇👇 #softtissuetherapy#sportstherapy #myofascialrelease
🏋️HIIT WORKOUT🏋️ by @kirthanhegde ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️
follow @hegdefit for more fitness & Nutritional stuffs & It cost you $0.00 🤷♂️
Do you wonder what's HIIT??
It stands for High-intensity interval training (HIIT)
It's a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods, until too exhausted to continue.. _
HIIT workouts provide improved athletic capacity and condition as well as improved glucose metabolism helps you burn more calories 🤘
Any queries Comment below ⬇️..
| Stay fit, Much loved | Hegde |💕
3 116 minutes ago
Feel like you can hold a plank for several minutes before you start getting fatigued? Try these two variations to increase the intensity of this core stability exercise.
1. RKC(Russian Kettlebell Challenge) Plank: To do this exercise first get into a good forearm plank position. This is done by having your shoulders in a vertical line with your elbows, protracting your scapula, and engaging everything from your toes to your nose(contracting your quads, glutes, and core). Now just try to bring your feet to your elbows/elbows to your feet without rounding your back, or actually moving. This causes an intense isometric contraction of the core muscles. It should be impossible for you to bend at the waist due to your glutes(hip extensors) contracting, so if you are bending you need to squeeze your butt cheeks together. *Go until failure, which if you are squeezing as hard you can is around 30 seconds*
2. Jacob doing Side Plank Rows. The side plank works more on the obliques, and can be a great way to improve scapula stability(don’t sink into your arm). First get in a good side plank position. This means elbow in line with shoulder, there is straight line from the top of your head to your feet, and everything from your toes to your nose is engaged. In this variation, grab a band/cable and do a one arm row, while holding that side plank position. This is done for two reasons. 1. It allows the shoulder girdle to work synergistically with the core.
2. It makes the exercise harder because the band is trying to pull you out of position. *Go until failure, and switch sides*
Are you looking for a program where the work is laid out for you? Do you need help with how to do movements correctly and safely? Are you looking for a coaching staff that cares and is engaging? Take advantage of a free trial class at MEF and let us show you what you've been missing out on. See you soon! [Community | Friends | Fitness]
Instrument Assisted Soft Tissue Mobilization🔥
▪️ IASTM may have an impact on physiological changes by providing an increase in blood flow, reduction in tissue viscosity, myofascial release, interruption of pain receptors, & an improvement of flexibility of underlying tissue #bespoketreatments
1 108 minutes ago
Last week of training before a week of rest and then comp day. .
235kg deadlift for 6 reps, not happy with where my deads are, need to work on technique after the comp.
⚡️⚡️LEG EXERCISES ⚡️⚡️ Leg exercise variation 🚨!
If you’ve been following me or any other coach that emphasis glute workouts then I’m sure you’ve done a Bulgarian split squat by now.
Next time you do them try adding a band (not too tight, trust me it’s not necessary) around the bottom of your foot and around your neck.
If executing the exercise properly you should feel an extra little bit of intensity in the contraction at the peak of the exercise.
Build the human first...then make them fast!" The injury rates in youth athletes are staggering not to mention surgery is the new norm... Sure they are faster than ever but can't seem to stay healthy.
So why so many injuries? Bigger, faster, stronger means more stress on your body's structures. Can your body handle it? Injuries rates say not so much... Let's dive into the Human component of Speed... Two main things that dictate performance and health... an athlete’s biology (structure) and Neurology (function). They both complement each other. Here's the tricky part... I see athletes primarily training to be FASTER yet RARELY train on how to absorb those forces. This leads to structural problems.
Can an athlete be fast if they have structural problems? Sure, they can until they CAN'T.... INJURY!
I've seen INJURED athletes accomplish spectacular feats until they are literally forced to stop... Nothing slows you down more than an INJURY!
The word that comes to mind is ENTROPY! This is the gradual decline over time. An athlete must be STRUCTURALLY STRONG from the inside out to slow down this process.
Joint, tendons, ligaments, bones and all connective tissue must be resilient... When training an athlete to be fast I always think big picture! Long Term health! Most athletes will only play high school, some college, and less than 1% professionally... My job as a coach is to make sure their bodies are well prepared!
I ALWAYS build the human first...then I'll teach them how to get fast!
Eine häufige Ursache beim Jumpers Knee/Patellaspitzensyndrom ist die Dezentralisierung der Kniescheibe. Dabei besteht ein Kräfte-Ungleichgewicht in der horizontalen Zugrichtung an der Patella nach innen (medial) und außen (lateral). Der M. Vastus medialis obliquus (VMO) wirkt dem nach Außen gerichteten Seitwärtszug der anderen 3 Quadrizepsanteile entgegen und stabilisiert somit die Kniescheibe.
Im Video zu sehen ist eine Übung aus Phase 1 meines 3-phasigen Kneehab Protokolls: Terminal Knee Extensions (TKEs). Hier muss den Zugkräften eines Widerstandsbandes auch in der Endstreckung des Kniegelenks entgegen gewirkt wird. Dies aktiviert den M. Vastus medialis obliquus, welcher vor allem in der maximalen Endstreckung des Kniegelenks aktiv ist. Aufgrund des amuskulären Standes führen viele Kraftübungen zu keiner ausreichenden Aktivierung des VMO. Dadurch kommt es zu einer ungleichmäßigen Entwicklung der Muskelanteile des Quadrizeps und in dessen Folge zur Dezentralisierung der Kniescheibe.
Mögliche Belastungskonfiguration als präventive Maßnahme: 2x8-10 maximale Kontraktionen pro Bein am Ende des Warm-ups.
Great morning in the lab with @wilson_boxingscience@munday_boxingscience 👊🏽🔥
Video showing Kyle hitting a PB CMJ ft. Danny getting the angles for insta 📷
Always looking to learn to provide the best service to my stable ✅
As always, a pleasure lads - thank you 👌🏾
Okay. So this ice cream is lush 😋 highly recommended 👍🏼
1 712 minutes ago
it was a little rickety. a bit touch and go. thought for a moment i was going to fall and either break my delicate neck or mess up my fragile SI joint 😏....
anyway, there’s a book for kids called everyone poops. there should be a book for yoga called - everyone moves. the sequel will be called - everyone moves with compensation. the trilogy - survival of the most compensated.
thoughts that will make very little sense to most 🤷🏻♀️ from YTT with @julesyoga
1 513 minutes ago
Popular Instagram Photos
The hamstrings are muscles that every one seems to stretch. But importantly, especially for athletes, adding strengthening exercises and loading is very important
Focus on the controlled eccentric on these to really hammer the hamstrings!
🏋️ Hope you found these helpful!
Double tap if you did! ❤️
Until next time, Peace ✌️
13 74825 March, 2019
Love this unconventional Internal/External shoulder rotation drill from @will_mcs .
Functional External / Internal Rotation Drill...
The Secret to good shoulder health can be found in the functionality of the internal and external rotators of the shoulder. The rotator cuff consists of 4 muscles: Subscapularis, Supraspinatus, Infraspinatus, and Teres minor. Isolating each muscle can be beneficial if you are dealing with imbalances. But if you are simply looking for a functional drill to tackle both interal and external rotation this is it.
1. Grab a dowel or towel.
2. Place behind the back (top hand about level with the back of the head and bottom hand approximately level with the waiste line). Note- if this is overly difficult extend the arms out a bit more.
3. Lift the dowel/ towel off of the back and lift up and down and a slow controlled tempo (2 seconds up/ 2 seconds down).
4. Repeat 10/12 times on each side for symmetry x 3 sets)
Let me know how you enjoy it. For more awesome shoulder mobility drills make sure you check out @themobilitymanifesto and stay tuned for our step by step guide toward maximizing your shoulder health!
Multitasking whilst running! A requirement for most field/court based athlete's 🤹♂️🤾♂️⚽🎾🏉🏈🏑
Note, must be able to run and catch first 😂😉
Tag your training partner and give this a go! Just don't face plant 😅
Reposted from @devonlevesque - Playing catch at 17 MPH 🎾
Tag someone clumsy @mairtinceallaigh .
As a speed coach I get many questions from athletes, coaches, and parents alike on arm action. While it’s not the most important factor in speed development, it does play a significant role. Nonetheless, arms seem to be the main topic of conversation from the lay person watching a sprinter.
Arm action is important for many reasons: movement efficiency, added lift, and timing to name a few. However, it’s one of the last things I address since there are so many other major factors influencing speed (i.e. posture, ground contact, hip height, etc.). I have also noticed that arms tend to clean themselves up when the other factors are addressed.
The arm action drill demonstrated above is done seated for a couple reasons: 1. Remove joints from the equation and 2. The ground provides tactile feedback to the athletes fingertips as the elbow drives back. I find this drill to be an effective teaching tool for athletes that overly close the angle of the elbow which shortens the lever and limits elbow drive.
I’d love to hear your thoughts in the comments below on how you’ve addressed inefficient arm action in the past. Let me know I f you found the drill useful for your programming or it sparked some thoughts!
53 1,02325 March, 2019
Last week I released on article called “50 Impossible Exercises You Can’t Do”. Since then the article has been receiving some crazy traction and views as everyone seems to be enjoying the challenges and tests. Additionally it was picked as one of the top articles of the week by the @theptdc https://www.theptdc.com/best-fitness-articles-march-24-2019 . Definitely check it out if you haven’t yet at LINK IN BIO.
This particular exercise is without a doubt one of the most challenging from the 50. I’m always a bit hesitant to ever suggest there’s such a thing as the ultimate test for physical performance, however this single leg bottoms up chest press on a stability ball may be as close as it gets. Literally if there is any weak link, asymmetry, misalignment, postural deviation, shoulder instability, core weakness, foot and ankle dysfunction, lumbopelvic hip issues, or energy leaks anywhere throughout the kinetic chain, these won’t happen. The eccentric isometric protocol further helps expose any weakness as the pause requires the lifter to lock in every muscle from head to toe. Similarly if you haven’t been training with eccentric isometrics in the fashion I’ve laid out in my book MOVEMENT REDEFINED, you’ll likely be unable to complete this.
Men should be able to use 30 lb kettlebells as I show here and women should be able to use 20’s as my awesome figure athlete @lpetchlee1 shows on her page (check it out). Lastly I’ve had many questions about how one would go about periodically programming unique moves and challenges such as these into their routine. I’ve developed a training product called The Complete Templates which provides the lifter step by step protocols, templates, and programs showing them how to incorporate unique exercises into their training routine as well as how to customize their routine to fit their goals. In fact I’m offering my sale of the week on the Complete Templates with $30 off by using code $30TEMPLATES at checkout. Read more about the 50 tests and sale of the week at LINK IN BIO or copy paste https://www.advancedhumanperformance.com/blog/advanced-strength-training-exercises