How MMA Legend Frank Shamrock Used Meditation to Prep for Fights
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Meditation—described as a deep inner peace occurring when the mind can be rendered calm and silent—has been an integral part of mixed martial arts legendFrank Shamrock’s training regimen since he made his 1994 pro debut in Tokyo. This underutilized practice aids in recovery—it’s been proven to help reduce pain, stress, and anxiety and to improve sleep. But it can also be employed as a pregame motivator, the way the 45-year-old former UFC middleweight champ has used it his entire career. This includes his return to the ring this past October to face nemesis Kazushi Sakuraba. With the lights out, Shamrock—a spokesman for Athletes for Care, a nonprofit advocacy group created to help retired athletes find alternate solutions for chronic pain and other medical issues—lies on the floor of his empty dressing room, distracted by only the packed arena’s sounds and vibrations. Shamrock begins his deep, rhythmic breathing journey down what he describes as “a long, dark, mythical stairway.” The deeper the descent, he says, the deeper the breathing becomes until he finds himself “floating.” From there, it’s fight time. “I had a really pleasant meditation journey before the Sakuraba fight,” says Shamrock, who forced a draw with Sakuraba. “Because there was so much energy in the air, I got to a really great place of calm, where I could feel a connection to the arena.” Shamrock (frankshamrock.com) describes his meditation practice as a necessary brain-rewiring device. “As a rehabilitative tool, it’s just tremendous,” says Shamrock. “You can relax your mind, get new thoughts going, and then take new actions that create new understandings and help you build out your brain.” [RELATED1] Fitness via Muscle & Fitness https://ift.tt/2zjtGBz March 29, 2018 at 01:04PM
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Stir-Fried Tempeh With Orange Sauce
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Recipe excerpted from the editors of America's Test Kitchen.
Directions:
For the sauce: Whisk all ingredients together in bowl.
For the stir-fry: Heat 1 Tbsp oil in skillet over high heat until just smoking. Add tempeh and soy sauce. Cook until well browned, stirring occasionally. Transfer to plate.
Return skillet to high heat and add remaining 1 Tbsp oil; heat until just smoking. Add broccoli and bell pepper. Cook, stirring occasionally, until vegetables are crisp-tender.
Stir in tempeh. Whisk sauce to recombine, then add to skillet and cook, stirring constantly, until sauce is thickened, about 30 seconds.
Sprinkle with scallions. Serve with brown rice and toasted sesame seeds, if desired.
Fitness via Muscle & Fitness https://ift.tt/2zjtGBz March 29, 2018 at 01:04PM
How to Keep Your Lower Back Injury-Free
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Your relationship with yourback can be a complicated one. Sometimes it does exactly what you want, whether that’s supporting you through a heavy lift or helping you carry groceries in from the car. Then again, your back can be a royal pain, acting up just when you need it most. Unfortunately, most of us have experienced some form ofback pain, whether it’s a passing ache or a long-term problem. We’ll help you conquer chronic back pain so you and your back can be happy together at last. What's the Trouble?Your back is separated into three sections: the cervical spine (neck), the thoracic spine (upper back), and the lumbar spine (lower back). The spine is an intricate structure, made up of a variety of joints, ligaments, and nerves, all of which work together to support, strengthen, and move the rest of your body. Because there are so many moving parts, the lower back has a high risk of injury. More than 31 million Americans experience lower-back pain at any given time, according to the American Chiropractic Association. And whileworking out keeps you healthy in general, it can put your back at risk for injury if you’re not careful. Failing to warm up properly, subjecting your spine to repetitive high-impact activities, or simply using poor form can all lead to back trouble. “Muscles can’t function at their fullest capacity if they’re not stretched or warmed up. And impact activities like running put force on the spine and joints,” explains Jeffrey A. Goldstein, M.D., an orthopedic spine surgeon at NYU Langone Health in New York [RELATED1] Lifting heavy weights or doing symmetrical exercises likedeadlifts and squats can lead to injury if your form is off. “These activities can potentially cause compression on the spine, so it’s crucial to have ideal mechanics while doing them,” says Erica Meloe, a physical therapist in private practice in New York. Past injuries can also haunt your back by throwing off your form. “I’ve seen many patients with old ankle sprains or a history of an ankle fracture—when they squat they’ll shift their weight to one side and wind up hurting their backs in the process,” adds Meloe. And a lack of flexibility and mobility can create additional problems. “Most people are very tight and weak in their ankles, hips, upper back, and shoulders,” says Ashleigh Gass, C.S.N., C.S.C.S., who is based in Clearwater, FL. “If you only focus on traditional strength training and ignore joint mobility, flexibility, and core training, your chances of injury will increase.” Injury WatchHow can you tell whether your back pain is just the aftereffect of a heavy training day or something more serious? Pain that lasts longer than two days or feels dull or sharp and starts in the center or sides of the lower back and moves into your glutes is often an indicator of a potentially bigger injury. “Be aware of any numbness, tingling, weakness, or pain in the legs or of bowel or bladder problems, since these can be signs of neurologic injuries requiring urgent attention,” warns Goldstein. The first steps for treating back pain are rest, ice, and anti-inflammatories. But don’t rest too long, cautions Meloe. “It’s fine to take a day to rest from an acute injury, but be sure to move around soon after that to avoid getting too stiff,” says Meloe. When you’re ready, try foam-rolling or hanging from a bar to help loosen up your back and decompress your spine. [RELATED2] Pain from an acute injury should resolve in a few days or weeks. But lingering discomfort after a couple of months means it may be time to seek medical advice. Left untreated, you will start to compensate in other areas of your body, cautions Meloe. “With each recurrence, recovery time becomes longer, and rate of reinjury will rise,” she says. Preventative PracticesWhile back injuries remain prevalent, that doesn’t mean you have to be the one at risk. To make sure you stay healthy, incorporate the following recommendations into your routine. 1. Vary your positions.Avoid using the same muscles in the same way, says Meloe. That extends beyond the gym. “If you sit all day, make sure your cardio or warmup consists of standing exercises, like the elliptical or running; if you stand all day, try the bike.” The same advice applies to the workplace, especially if you have a desk job. Try using standing desks that allow you to change positions during the day, she notes, and keep your monitor at a good level so your neck isn’t in a strained position for extended periods of time. 2. Address discrepancies.“Imbalances that often lead to back pain include weak or tight hamstrings and hips and poor spine mobility,” says Gass. “Incorporate strength moves like back extensions, Gymnastics Bodies Jefferson Curls [holding a light barbell, legs straight, roll down through spine’s full range of motion; roll up to start], and planks to strengthen the core,” she says. Also, do stretches that help decompress the spine and increase flexibility; several yoga poses are especially helpful. (Check out some stretches here.) 3. Start slow.If you’re just starting out with a fitness plan or returning after a long layoff, ramp up gradually. “Doing CrossFit, where you’re swinging heavy kettlebells, or taking boot camp classes without a foundation in strength can potentiate back injury,” adds Meloe, so “see a physical therapist for a baseline evaluation beforehand.” [RELATED3] Fitness via Muscle & Fitness https://ift.tt/2zjtGBz March 29, 2018 at 01:04PM
3 Stretches to Strengthen Your Back and Prevent Injury
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3 Ways to Get the Most From Meditation
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Khajak Keledjian, founder of NYC meditation studio Inscape, tells you the necessities to get the most out of your meditation experience. 1. Consistency“Choose a time and a consistent space to dedicate to your practice,” says Keledjian, the co-founder of clothing giant Intermix. “Consistency is a major component when you’re creating a new habit. The more you meditate within the same, familiar space, the fewer distractions you’ll have, which makes it easier to stay focused and present.” 2. Comfortability“To enhance your experience, a meditation cushion can help you sit comfortably,” Keledjian says. “Essential oils can help relax the body and mind. I carry a rollerball with me and rub it on my wrist from time to time to recenter quickly.” 3. Guidance“In our new app (inscape.life), we designed our content to guide the user gently. I recommend starting with breath work that’s less than five minutes to become used to centering yourself and focusing inward. When you’re new to meditation, guided experiences give you gentle reminders and help you stay present and aware.” [RELATED2] Fitness via Muscle & Fitness https://ift.tt/2zjtGBz March 29, 2018 at 01:04PM
Ozzy Osbourne's Guitarist Zakk Wylde Talks Lifting, Eggs, and Sobriety
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Therapy SessionsFor me,lifting weights is therapeutic more than anything. I don’t like having a training partner screaming at me. I like being by myself. It’s me against the iron. That’s the way I’ve felt about it since I startedlifting weights when I was 11 years old. I guess it’s the same with music, too. You pick up a guitar or sit behind the piano and just start writing a song. It’s just you, doing the thing. DownshiftingBack in the day, in what I call the Animal House years with Ozzy, the tour bus was basically a million-dollar Irish pub rolling down the road. You did the gig, and then you were up until six in the morning, listening to tunes, hanging out, and solving the world’s problems. I’d drink about a case and a half ofbeer a day. I ended up getting blood clots. The doctor said I’d need a liver transplant within three years if I didn’t change and that my pancreas wasn’t far behind. What more did I need to be told? I haven’t had a drink in eight years. [RELATED1] Cardio TimeEvery night that we’re onstage, I come offstage looking like I jumped in a pool. I’m drenched. I sweat more doing that than I ever have on a treadmill or a bike. You’re up there for two hours, and you’re pushing. You’re singing, and you’re constantly using your diaphragm, and you’re playing guitar. It’s like doing crunches the whole time you’re up there. Incredible EggsI started getting serious about mydiet about two years ago. I cut out sugar, dairy, potatoes, and bread. I went from 225 pounds to 192 pounds in three months. All my friends said, “There’s no way you’re going to be able to eat clean when you’re back on the road.” Well, why not? After the show, we’ll hit a Denny’s, and I’ll order 12 eggs, scrambled. No cheese, no condiments, no nothing. Just straight up, a dozen eggs. I make sure my last meal before I hit the sack is nothing but protein. Doom CrewI’ve turned my three-car garage into ahome gym. I call it the Doom Crew Iron Den. I listen to classic rock when I train—Zeppelin and Sabbath. How much can I bench? Usually I’ll do reps with 225 pounds. One shoulder kills me, my knees aren’t great, and I cracked three of my vertebrae in a crowd-surfing accident in ’93, so I’m not doing insane powerlifting. But I love all the lifts. I look forward to all of them. It’s like when interviewers ask me what I like better, making the records or touring? I love the whole process. Check out Black Label Society’s new album, Grimmest Hits. [RELATED2] Fitness via Muscle & Fitness https://ift.tt/2zjtGBz March 29, 2018 at 01:04PM
Bounce Back from Injury Mentally and Physically
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If the definition of insanity is doing the same thing over and over and expecting a different result, then there’s a whole lot of crazy going on out there in sport and the health and fitness industry. If we were to look at the progress of a lot of athletes and gym-goers we would see fast gains, injury, a big lay off, then rinse and repeat.
I was fortunate to be one of the first Aussies to do the Functional Movement Screen back in 2010 with Gray Cook. At the time, the workshop was called the Certified Kettlebell-Functional Movement Screen (CK-FMS), which was a course for qualified RKC’s. I learned that the biggest predictor of injury is previous injury followed by asymmetry, a lack of neuromuscular balance and control, a higher BMI, and—wait for it—stupidity.
It occurred to me that a lot of our rehabilitation, physiotherapy, and strategies to come back to sport, exercise, and training aren't very successful. The reasons why are complex and multi-factorial, and certainly not only physical. In my experience, those with a positive mental attitude (PMA), not only rebound from injuries, but they also rebound faster.
Let’s face it when we have a layoff we just want to get back into things. It seems to me that all too often physical therapists and coaches are pressured to get an athlete back to their sport or training as soon as possible. But by rushing this process the athlete gets set up for failure. Getting athletes back to where they were prior to injury just isn’t good enough and this thinking is flawed. We must work to get our athletes (or ourselves) back to an even better place than where they were pre-injury—both mentally and physically.
Get to the RootMake sure you get to the root cause of the problem and fix it—don't just address not the site of the pain. This is because the absence of pain does not mean that you are ready to get back into the swing of things. It just means you aren’t in pain anymore, and that’s it. If the injury wasn’t a contact injury, then you need to evaluate things that may have contributed to the injury, even if it isn’t obvious.
Really investigate the postural strain (poor posture) when sitting, standing, and lying during regular day to day activities. What does the technique in the gym look like? Is there unbalanced programming, poor exercise selection, repetitive movements, an overload of areas, gaping asymmetries? What about a lack of mobility, stability, or strength? Perhaps stress or poor recovery strategies are involved and combined with a lack of sleep. Maybe it’s a problem with alignment? For example, a shoulder problem could actually be a neck problem in disguise or perhaps a knee problem is causing hip misalignment.
Schedule an appointment with a professional and also self-assess. If you don’t get to the root cause of why you are injured and fix it, welcome to the hamster wheel of fast gains, injury, and recovery with a side dish of zero long-term progress. Many of us build our training around our strengths when in reality we need to build it around our weaknesses. You must treat your injury as an opportunity to learn.
Be the TortoiseI get it. You are super excited about getting back to training. There is no pain. You have been given the all clear by your doc or health professional. But it is a crazy idea to pick it up exactly where you left off. While it may be tough on the ego to do a less sophisticated exercise, or put less weight on the bar, spar as hard, or roll and tap earlier, you absolutely must—even if you don't feel pain.
Try working on areas of your game you wouldn’t have usually considered. Whatever it is, you need to see regression as a way forward instead of a way back. Regressing to progress is the sign of a professional rather than an amateur. Understand that rebuilding slowly is a better option than going too hard out of the gates then ending up back on the sidelines again. Just because you feel that you can, doesn’t mean that you should. Everybody wants to be the hare, not the tortoise. Be the tortoise; remember you are playing the long game. Remind yourself you want to be in this for years, not weeks.
Pursue Self-Care and MaintenanceRe-training movement and recruitment patterns, remodeling tissue, fixing alignment, removing asymmetries, improving mobility, working stabilizers, or improving strength deficits all take time—a lot of time. Spending a few weeks following a strategy to get back to your sport or training then casting it aside once the pain disappears will get you a return ticket to your injury. Again, the absence of pain does not mean that you are out of the jungle. Get help from your osteopath or chiropractor, and update your rehab program from your coach or physio to one that is preventative. Balance what you do in your sport.
Increase Your Emotional IQAn often missing component in returning from injury is the psychological component. Playing sport and training effect us mentally in so many ways. If you have been training or have been a serious athlete for long, then you will soon come to see yourself defined in terms of your sport—it's who you are and what you do. With your long-term investment and commitment of time, energy, money, and pain over the years, your training has become an integral part of who you are. It's how you see yourself and how others see you. It is also a major source of self-esteem and provides you with a continual source of positive reinforcement and feedback.
There is enjoyment and self-satisfaction in mastering new skills, overcoming challenging obstacles, and progressively getting better. Having a great bout, game or race feels fantastic and provides feedback that your hard work is paying off, especially when there is external validation coming your way. We also all know that it is a great way to deal with stress. Many trainees discover that their involvement in their practice is a constructive way to escape from the stress of family and work-related problems. Their sport offers them a safe and constructive way to channel their frustrations and aggression. Along these same lines, your sport can provide you as an athlete with a vehicle to a better life, which has been especially so for a number of the fighters I have trained. So, what happens psychologically when all this comes to a grinding halt due to injury?
If you want to speed up the rehab process as much as possible, then you need to expect certain feelings and behaviors to emerge as a result of your injury, especially if it serious or career ending. These feelings and behaviors are absolutely okay and normal. With any kinds of loss, the athlete may go through a number of stages directly related to mourning. Some professionals feel that these stages parallel Kubler-Ross's five stages of death and dying: denial, anger, bargaining, depression, acceptance.
Many athletes first meet their injury with outright denial. They may downplay or ignore the seriousness of the injury, falsely believing that everything's alright. They may continue to train through the injury which only makes things worse (and them very angry). The athlete may adopt a "why me" attitude and act hostile and resentful to coaches, teammates, etc. At some point in the process, depression may set in as the athlete comes to directly realize the nature and seriousness of the injury. At the end of this stage, the athlete finally comes to accept the situation and hopefully makes the best of it.
So what is the best way to handle things so that the mental anguish is minimized? You should allow yourself to be sad or feel whatever loss you are experiencing. Burying or hiding your feelings in this situation may interfere with effective coping and recovery. Your emotions are an important part of the healing process. Feeling is part of healing. Spending too much time and energy on the past or the future will take away from you successfully moving through the recovery process. Yes, your injury hassidetrackedd you. Unfortunately, this is your reality right now and you have to allow yourself to deal with it.
As difficult as this all will be, try to stay as positive as possible. Your attitude and outlook is absolutely everything. When positive, your attitude can speed up the healing process and lessen the emotional pain that you have to go through. It's all up to you and the quality of your thinking. Monitor your internal dialogue, self-talk, and your internal storytelling.
You must continue to practice or train. If your injury allows you to still continue any part of your training, do so. Try some cross-training. If you are unable to practice physically, instead practice mentally. Use mental rehearsal on a daily basis to see, hear, and feel yourself performing in your practice, executing flawlessly and with perfect timing. Take this time to also mentally work on your weaknesses. You might even want to show up for some of the regular training and mentally rehearse what the team is doing while they’re working out. Regular mental rehearsal of your skills will keep the neuromuscular connections activated so that when you are able to actually begin physical practice, you will not have lost as much.
I used mental training on my first Expert Level 1 test for Krav Maga in Israel. On day two of the camp, I landed on some unsteady ground after kicking in a forest in Haifa and was sidelined for the remainder of the camp until testing day. I trained mentally for the days leading up to the test and kept on a steady diet of pain killers and anti-inflammatories. On testing day, I went on to not only successfully test, but topped the testing with a colleague of mine from KMG Switzerland.
The worst thing for you to do when you’re in a vulnerable state is to separate yourself from your group. Make a serious effort to reach out rather than pull in. And if you are really depressed for an extended period of time, have lost interest in things that used to excite you, have noticed that your sleep and eating patterns have changed, and/or you are having self-harming thoughts, seek professional help immediately. Seeking out the help of a professional therapist or counselor is not a sign of weakness—on the contrary, it’s a sign of strength.
Give Yourself Room to RehabIf you’re a serious trainee and have ever had an experience with an injury, then you know that the physical hurt you feel is only a small part of the overall discomfort that you have to go through during the rehab process. Some people will have their first serious injury and never rebound back. It is imperative that as coaches, health professionals, trainers, and teammates that we address the mental component of rehab with our athletes while closely monitoring the physical component, especially when it comes to serious injury or injuries that end careers. Regardless if you are the one injured, just remember you’ve got this.
Fitness via Breaking Muscle https://ift.tt/1GxgPEe March 29, 2018 at 08:37AM Watch: Ronda Rousey Grinds Through 'Grueling' 4-Hour WWE Training Session Before WrestleMania 343/28/2018
Watch: Ronda Rousey Grinds Through 'Grueling' 4-Hour WWE Training Session Before WrestleMania 34
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Ronda Rousey may benew to the WWE, but she hasn't held back when it comes to forging rivalries and flexing the fighting chops she honed in her years as an Olympic judoka and dominant UFC fighter. Despite the drama already stirring around her inaugural match at WrestleMania 34, Rousey has made it perfectly clear that she's thrilled to be a part of the organization. In preparation for WrestleMania 34, where she'll team up with Kurt Angle to face off against power couple Stephanie McMahon and Triple H, Rousey is going all out with her training at the WWE Performance Center. In a video released ahead of "The Show of Shows," Rousey trains for four hours straight. From in-ring drills to strength and total-body strength training and conditioning, she did it all in a session she referred to as "grueling"—but it's just another training session for Rousey, who's no stranger to the intense training that comes with combat sports. [RELATED1] "Everything I have has been trained to hurt people," she says in the video. "I think it would be overstimulating and too much for a lot of people, but this is the environment I thrive in." Check out the video of her intense training session below: Of course, Rousey also took a moment to taunt McMahon, who probably already regrets her decision to slap Rousey in an attempt to "speak her language". "And I'm gonna kick Stephanie's butt at WrestleMania," Rousey sang as she got into an ice bath after the training session. Stay tuned to Muscle & Fitness for WWE updates, and catch WrestleMania 34 on April 8 to see the much-anticipated matchup that's shaking up the WWE. [RELATED2] Fitness via Muscle & Fitness https://ift.tt/2zjtGBz March 28, 2018 at 01:06PM
Daniel Bryan Announces His First Match in 3 Years Will Be at Wrestlemania 34
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Say it with us: “Yes! Yes! Yes!” After giving an emotional speech last week thanking his wife (and fellow WWE Superstar) Brie Bella for motivating him to try to get medically cleared to compete again, former champion and current Smackdown Live General Manager Daniel Bryan made it clear he wanted to be in the ring as soon as possible. But before that, he had to make a difficult decision: firing Kevin Owens and Sami Zayn after they brutally attacked Smackdown commissioner Shane McMahon the week prior. Zayn and Owens’ response was to take down Bryan next, wrecking the GM so severely that he was carted out of the ring in a stretcher. So when Bryan came to the Smackdown stage this week, he made a major announcement: Zayn and Owens will face off against Shane and Bryan himself at WrestleMania 34 in two weeks. If Zayn and Owens win, they will be reinstated to Smackdown. [RELATED1] But while he may have spent two years as GM, Bryan made it clear that he wasn’t going to make it easy: "I’m sick of meetings. And I’m sick of paperwork, and I’m sure as hell sick of these blazers,” throwing off his jacket to raucous applause. Bryan ended his speech in a way that leaves little room for interpretation: “I’m the Daniel Bryan who’s going to kick Sami Zayn and Kevin Owens at WrestleMania! I’m gonna kick their ass!” [RELATED2] It's a major victory for Bryan. Last week, WWE announced that Bryan has been once again cleared to compete after being forced to retire early in 2016 due to repeated concussions. As of last week, Bryan has been given the green light by a number of renowned neurosurgeons and concussion experts after they had reviewed his current medical and neurological condition, WWE.com reported. The WWE Universe heard the message loud and clear. This will be Bryan’s first WWE match since 2015, where he teamed up with John Cena to face Cesaro and Tyson Kidd. During his career as a superstar, Bryan was a force to be reckoned with, winning three different champion belts during his career. Longtime fans are ecstatic to finally see their hero in the ring once again. Wrestlemania 34 will air live from New Orleans on the WWE Network on April 9th. [RELATED3] Fitness via Muscle & Fitness https://ift.tt/2zjtGBz March 28, 2018 at 01:06PM
5 Reasons Your Rowing Technique Sucks
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If you’re searching for a form of cardio that’ll have you sucking wind without punishing your joints, then look no further than the rowing machine, aka the erg. Unlike running on a treadmill or jumping rope, with the erg, your knees are spared. Also, since you’re really working only during the concentric phase—or top portion of the movement—you won’t be as sore the next day, which means your future workouts won’t be hindered, either. Row incorrectly, though, and you’ll risk an achy back and an all-around inefficient cardio workout. So avoid the following five mistakes to get the most out of the erg. 1. Your foot placement is incorrectSet the strap so it's around the widest part of the foot. This lets you drive with the midpoint of your foot and not your heel or toes to produce optimal power. 2. You move in the wrong orderMost gymgoers initiate the pull with their arms or torso. This is wrong. The main driver should be your legs—you’ll generate more force with each pull and move more efficiently. Think big muscles first, small ones last. 3. Your posture is poorAs with any movement in the gym (and in life, for that matter), you want to maintain good posture. While rowing, sit nice and tall, with your shoulders back and chest up. Slouching while you row can lead to back pain and negatively affect your efficiency with the movement. 4. You treat it like a cable rowThe main difference between rowing on an erg and a cable machine is that the former is a full-body movement. Drive with your legs first and then row the handle, leading with your elbows. Your movement should be fluid and smooth, not a jerky, hard pull. 5. You crank up the resistanceThe most common mistake with the erg is rowing at too high a setting. This can lead to crappy form and even injury. Start between levels 4 and 7 for better core control and stability. How you perform the move trumps the load you’re moving. [RELATED1] Fitness via Muscle & Fitness https://ift.tt/2zjtGBz March 28, 2018 at 01:06PM |
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