Lunges Are Harder and Better Than You Think
https://ift.tt/2zp9ZqM Though we seem to like to make fitness complicated, it doesn’t have to be.
If you squat, push, pull, hinge, and carry consistently you’ll probably get pretty fit. But don't forget to lunge!
We sometimes forget about the lunge—maybe because nobody will ever ask you what your 1RM lunge is—but from a training standpoint it’s a safe and incredibly effective way to work your glutes, hamstrings, and core. Lunges are useful for improving balance and eliminating muscle imbalances, as well as increasing glute activation and hip flexor flexibility.
And when it comes to lunges, variety is as limitless as a Las Vegas buffet.
To get you thinking in the direction of lunging, here are five leg-brutalizing lunge workouts that will make your bum work overtime.
Warning: Lunges might also make going downstairs the next day kind of painful, so be smart about load, volume, and intensity.
1. Jumping LungesFor those of you who think regular walking lunges are too easy, try jumping lunges. You don’t need to jump very high, as even the hip action of jumping an inch off the ground will give you the explosive hit you’re after.
The challenge: 1-minute max reps jumping lunges. One minute rest. Repeat 3 to 5 times.
2. Walking LungesYou won’t think walking lunges are easy after you go around an entire track while lunging.
The challenge: 400-meter walking lunge for time.
3. Back Rack Reverse LungeThese allow you to really load up and build some strength via the lunge. The challenge: 8-rep max back rack reverse lunge (4 on each leg).
Can you lunge your bodyweight for 8 reps?
4. Front Rack Walking LungeFront rack lunges will not only get your bum firing but also your abs.
The challenge: 3 to 5 sets of 20 meters as heavy as possible while keeping the continuous movement for 20 meters.
5. Dumbbell Overhead LungeIf your mobility permits, try a single or double arm DB overhead lunge. You can do these as walking lunges, stationary lunges, or reverse lunges.
The challenge: 3 to 5 sets of 20 meters as heavy as possible while keeping continuous movements for 20 meters.
Fitness via Breaking Muscle https://ift.tt/1GxgPEe August 28, 2019 at 08:54AM
0 Comments
Internet Comedian Sprays Water at Gym-Goers who Stare at their Phones
https://ift.tt/30DNFWg
martin-dm / Getty
We’ve all been there: There’s a machine at the gym that you really want to use, but the bozo on it is too busy checking Instagram or playing some stupid game. You walk away for a bit, thinking they might finish up soon, but return to find them still on it 20 minutes later. You could politely ask them to step off … or, if you’re Internet prankster @nasnino, you take matters into your own hands. The social media funnyman uploaded an Instagram video in which he sprays water at people hogging the machines, and including some people who are actively lifting. Check it out here: The Instagrammer has a history of annoying people in public. His other clips show him tossing towels on shoppers' heads, squeezing rubber chickens in people's ears, and fake sneezing on unsuspecting victims. Those clips are pretty funny. We’re a little split on his gym prank, though—on one hand, he's addressing one of the biggest gym problems head on. There’s a difference between quickly glancing at your phone or skipping a song on your playlist between sets and hogging a machine for what seems like forever. But do this particular prank to the wrong person, and you’re guaranteed to start a fight. Perhaps a better strategy would be to follow legendary bodybuilder Lou Ferrigno’s advice: tell that person to get serious or get out. “My suggestion to you is to say to him … if you don’t want to work out, don’t waste your time at the gym,” Ferrigno said in an Instagram post. The Incredible Hulk also suggests moving on to a different machine and complaining to the manager. Nasnino's method might be a little bit more creative, but he does have a point—you’re at the gym to train, not gawk at your phone. [RELATED1]
No
Fitness via Muscle & Fitness https://ift.tt/2zjtGBz August 27, 2019 at 02:31PM
The Strongest Woman in the World 2019 Highlights
https://ift.tt/2zljQ0S Fitness via Muscle & Fitness https://ift.tt/2zjtGBz August 27, 2019 at 02:31PM
Urijah Faber: The California Kid Becomes the Comeback King
https://ift.tt/2ZjKQ0f
Jeff Bottari/Zuffa LLC
“Easygoing” and “jovial” aren’t words you’d typically think of to describe someone who spends their days dominating other MMA fighters, but those are the first words that come to mind after talking to UFC star Urijah Faber. Although, that shouldn’t be too surprising—after all, Faber has a lot of be happy about right now. After two and a half years out of the Octagon, Faber, who recently turned 40, made his UFC comeback in July in stunning fashion, knocking out Ricky Simon in just 46 seconds. To top it off, he got to do in front of a crowd in his hometown of Sacramento, CA. It was a massive victory for Faber (35-10-0), who was a +275 underdog going into the bout against the 26-year-old up-and-comer Simon (15-1-0). In less than 60 seconds, he proved that wisdom, dedication, and the right attitude beat out youth (and Vegas odds), and became the first UFC fighter to win a fight after being inducted into the Hall of Fame. Muscle & Fitness caught up with Faber, who was still riding high on his recent victory, but was already busy making big plans for his future. What made you decide to come back to the UFC?The reason I stopped fighting initially was because I wanted to give myself a break. I wanted to see how I’d feel without the pressure of a fight, and there were a lot of things I wanted to focus on outside of fighting. Your mental game is super important, so when you start thinking about retiring, it’s a sign you should probably retire. The timing felt right, which was actually the same reason I came back. It’s a new time in the sport where a lot of big things are happening. In my time off, I found myself staying in the gym being involved in the sport. My favorite way to work out is by doing jiu-jitsu, so I was always in there tumbling with the young guys anyway. Then I started doing some Brazilian jiu-jitsu competitions, and I said to myself, “I want to fight.” I thought it, I felt it, and I went after it. How did you prepare for your fight against Ricky Simon?The hardest part of getting back into a fighting regimen is that you’re sore all the time. You’re beat up, you’re definitely going to get injuries, you’re going to bleed every day, and you’re setting yourself up for a tough life. I had done that for over 20 years, so when I decided to take the time off, that was one thing that was really nice. I didn’t have to push when I didn’t want to or train through adversity and injuries. So, getting back into the mix was something I eased into pretty far out. When I learned they had the [Fight Night 155] card in Sacramento, I decided to pull the trigger. You mention being sore all the time; as you enter your 40s, how are you staying strong and injury-free?The biggest thing for me is the lifestyle I was brought up in. My parents have always been into health and wellness. Since I was a kid, I’ve been taught to rely on natural remedies like bee pollen and royal jelly and wheatgrass-carrot-beet juice, not medicine. I’ve also always stayed fit. My body hasn’t changed much since I stopped fighting. To prepare for this fight, I went back and watched my old fights and sparring sessions, and realized that my current training isn’t much different. It’s been about maintaining a lifestyle of health and wellness and being very active. What are some nutritional rules that you swear by?First and foremost, I try to eat the best quality of everything. There’s ice cream, hamburgers, salad, and then there are different quality levels for each of these things. I have a relationship with Trifecta as a partner in the company, and that’s helped out a lot. We have a partnership with Renaissance Periodization, which is a program that designed my meal plan as well. Learn more about Renaissance Periodization >> The biggest thing is having the right fuel and understanding when to eat it. The meal plan from Trifecta delivers organic, ready-to-eat food to your doorstep so you don’t have to worry about meal prep. They also run the UFC / Trifecta Fight Prep program which helped me during my weight decent before the fight. I’m already knowledgeable about when I’m supposed to eat and what I’m supposed to put in my body, and Trifecta makes sure I have all the fuel ready for me to execute at the right times. I focused on nutrition even more in retirement because I was an athlete for over 20 years. You’re used to burning so much and eating so much, so I had to really dial in my diet and eat better to maintain my health after retiring. What is your goal in working with Trifecta?We want to feed the nation and help people manage their health and fitness, as well as help athletes reach their goals. The business is booming, so we’re looking for new ways to help it grow and bring the best fuel to the most people in the easiest way possible. It’s cool to be with a company from the early stages and see the way it’s affecting people. It’s so cool to have a relationship with the UFC—Trifecta takes the knowledge and the fuel, and puts it all together so fighters don’t have to think about their nutrition. I’d like to do that with more sports organizations. We’ve got the PGA tour, the Olympia Weekend, and CrossFit. I’d like to see us move into more mainstream sports like the NFL, NBA, and MLB as we progress. How did Trifecta help you dial in your nutrition for your comeback?There are different ways to do it: You can have meals or you can have bulk food. I would have bulk salmon, bulk tuna, bulk turkey burgers, and bulk chicken always onsite at my house. Then we also have meals we deliver to the gym that are fast and have exactly what you need in them. Then Renaissance Periodization helped me design a plan. They have their experts putting together meal plans for your needs. So, when I had to cut weight, I had meals delivered to me with what snack to eat at what time. They had it all planned out for me. It was pretty amazing. Now that you’ve made such a huge comeback, what are your plans for your career now?The plan is to find the fight that makes the most sense. Henry Cejudo is the current UFC world champion and he called me out after his last victory. I answered the call with a big win, and now I’d love to see that fight happen. He’s one of the best in the world, and that’s why you get into this sport—that’s why you test yourself at the highest level. For me, fighting the current world champion in my weight class, who’s also been to the Olympics as a wrestler and won a gold medal, would be amazing. To prepare for a title fight, do you turn up the intensity?I fought for the championships a lot in my career and I’ve held the world championship, so I’m not a stranger to it. I’ve become a top contender and a world champion and a Hall of Famer because I’ve treated every fight as if it were a championship fight. Part of what’s made me stand out throughout the years is that I’ve juggled a lot. It’s always been a quiet criticism of whether I’m taking on too much throughout my career, but I just feel lucky to have the support that I have and the ability to work with companies like Trifecta. It makes life easier and makes sure that my time, my energy, and my nutrition are all being used in the best way possible. You do individual training for the specific fighter, but at the end of the day, it’s all about what you’re going to put out there when you’re in the Octagon. It’s been a long road as a mixed martial artist, and I’m just enjoying it.
No
Fitness via Muscle & Fitness https://ift.tt/2zjtGBz August 27, 2019 at 01:49PM
Jason Momoa Was Trapped in a Hotel Elevator for 2 Hours
https://ift.tt/2U9FKO5
Matt Baron/Shutterstock
Aquaman finally met his match—a broken-down elevator. Jason Momoa was staying at Vancouver's L'Hermitage Hotel Monday night when the former Game of Thrones star got stuck inside the hotel lift for two hours. He hilariously documented his ordeal on his Instagram Stories (@prideofgypsies). Also trapped were Momoa's dog, Rama, and a few of his friends (including Creed II star and former M&F cover Florian "Big Nasty" Munteanu, who was flipping out and frantically pressing the elevator buttons). prideofgypsies / Instagram "The fire department really doesn't wanna show up," Momoa shared with his 13.3 million followers. All Momoa and Co. had to survive on, other than his sense of humor, were a pack of M&M's and a few beers. A cannibalism debate ("we'll flip a coin on who to eat first," Momoa joked) naturally ensued. Meanwhile, Rama had the right idea: just lay down and nap until help arrived. prideofgypsies / Instagram Momoa's "stunt team" eventually did come to the rescue—but not before the DC blockbuster star channeled his inner Die Hard and attempted to pull his yippe-ki-way out through the ceiling. "Worst f— hotel ever!" Big Nasty concluded. If you ever do find yourself in a similar predicament, you could always pass the time with this simple bodyweight workout (avoid jumping exercises for obvious reasons): Exercise 1: Bodyweight Split Squat Exercise 2: Glute Bridge Exercise 3: Straight-Arm Plank and Raise
No
Fitness via Muscle & Fitness https://ift.tt/2zjtGBz August 27, 2019 at 01:49PM
Rob Gronkowski Taking a Workout Class Proves Fitness Can Be Fun
https://ift.tt/2HnQqDJ
David Yellen / M+F Magazine
Former New England Patriots tight-end Rob Gronkowski is staying fit in retirement, but he appears to be having the time of his life while doing it. In a recent Instagram post that ended up on Barstool Sports, Gronk is dancing it out in the middle of a group fitness class. Plenty of famous athletes find different, sometimes unique ways to stay in shape when they retire. Six-time Mr. Olympia Dorian Yates took up yoga and Pilates, baseball icon Alex Rodriguez has taken up boxing, and The Rock became the world's biggest gym rat, sometimes literally, when he stepped away from the WWE. And then there’s Gronk, who’s doing… well, we’re not sure. Take a look for yourself, and see if you can tell what the hell this is:
There are a few things we know for sure. One, post-retirement Gronk is clearly enjoying life. And two, the three-time Super Bowl champ is definitely the biggest person in that class. He also seems to be the most enthusiastic about … whatever is going on here. Gronk is known for being a party animal, but he’s also a beast in the gym. Perhaps now that he doesn’t have to deal with 300+-pound men trying to tackle him, his workouts can be a little less intense. These classes aren't the only thing taking up his time these days. He recently announced that he’s partnering with Canadian cannabinoid company Abacus Health Products on a line of all natural, fitness recovery CBD products and is advocating for CBD to be used by NFL players. Right now, the NFL and most other major sports leagues prohibit the use of CBD by active players. "You can just call me Mr. Recovery,”Gronk said at a press conference, according to reports. “You know you like that name. Mr. Recovery, baby." He told reporters that he personally used CBD after his retirement in March to help him deal with pain from his time on the field and multiple surgeries.
No
Fitness via Muscle & Fitness https://ift.tt/2zjtGBz August 27, 2019 at 12:59PM
The 10 Best High-Intensity Interval Workouts to Burn Fat
https://ift.tt/2ZzVHyo Fitness via Muscle & Fitness https://ift.tt/2zjtGBz August 27, 2019 at 12:38PM
The 5 Best Bodyweight Training Exercises
https://ift.tt/3285lde Fitness via Muscle & Fitness https://ift.tt/2zjtGBz August 27, 2019 at 10:58AM
Big Ramy Hit the Stage This Weekend, and Kai Greene Thinks He's Olympia-Ready
https://ift.tt/33VZ85T
Per Bernal / M+F Magazine
Mamdouh "Big Ramy" Elssbiay hasn't competed since the 2018 Olympia, but make no mistake: he hasn't let himself go. Ramy guest posed at the Victor Martinez's Legends Championships over the weekend, and he looked nearly ready to compete against the biggest guys in the game. There was plenty of buzz around Ramy earlier in the summer, with fans all over the world speculating about possible injuries and wondering whether he'd compete in the Olympia. In the end, Ramy didn't compete at all this year and isn't qualified to go to the Olympia, which is in three weeks—but that hasn't stopped fans from hoping. His recent guest posing appearance fueled the fire. Check out the video from his Instagram:
"Guys, feels good to be back on stage even if its just for a guest posing," Ramy wrote. "It's always a great feeling and i will be competing very soon to bring my best shape ever." Ramy quickly rose in the bodybuilding ranks after earning his pro card in 2012, and his career thus far peaked with his second-place Olympia finish in 2017. Many fans thought it would be Ramy and seven-time Mr. Olympia Phil Heath duking it out at the 2018 Olympia, but Ramy fell to a shocking sixth place in the contest. The general consensus was that Ramy, long known for his sheer mass on stage, went too far with size and neglected proportions. It looks like the Egyptian bodybuilder has sized down since then, and most fans seem to think that it's a good thing. Kai Greene, another bodybuilder fans yearn to see on the Olympia stage, clearly agrees. He took to Instagram to share another video of Ramy guest posing at the show and wrote, "Big Ramy is looking INSANE!!!! 3 weeks out!????"
Fans in the comments argued that Ramy should be granted a special invitation to the Olympia, the wayCedric McMillan was this year, but others fired back because McMillan wasn't able to qualify via competitions due to his service in the military—a pretty valid reason. Ramy sort of requested a special invitation via Instagram a few weeks back, but hasn't been granted one. Stay tuned to M&F for your Olympia news, and get your tickets at mrolympia.com.
No
Fitness via Muscle & Fitness https://ift.tt/2zjtGBz August 26, 2019 at 02:49PM
'Hobbs & Shaw' Had a Historic $102M Opening in China
https://ift.tt/2HqBW67
Frank Masi/Universal Pictures
The Rock had a pretty good weekend—but then again, it seems like he never has an off day. On top of his hit TV show Ballers beginning its final season, Fast & Furious Presents: Hobbs & Shaw raced to a $102 million debut in China over the weekend. The debut made movie history as the biggest August opening ever in that country, and the second-biggest in Hollywood behind Avengers: Endgame. “Our film’s success quietly does all the talking,” Johnson said in an Instagram post, which you can see here: Of course, The Rock is no stranger to breaking box office records. In 2018, Forbes named him Hollywood’s highest-paid actor after he earned a staggering $124 million from June 2017 to June 2018. That’s a lot of cash. Having such a historic opening in China would be quite the accomplishment for any actor, but it’s special for Johnson. The former WWE champion recently wrote about his “strong relationship with China,” which he says is anchored by the people. “For years I’ve enjoyed investing in the Chinese culture,” he wrote on Facebook. “Do my best to grow our Seven Bucks brand and understand the Chinese consumer and market.” As if setting international records wasn’t enough for The Rock, he also managed to dip his toes in political waters again over the weekend. Millions of people were eager for the season debut of Ballers, and one of those people was Massachusetts U.S. Sen. and Democratic presidential candidate Elizabeth Warren. “Can’t wait for the Season 5 premiere of @BallersHBO tonight (Bruce and I still can’t believe there won’t be a Season 6),” she wrote. “And congrats @TheRock on your marriage!” The Rock, who has teased running for the White House, thanked Warren for the support in a tweet, which you can see here:
Do we smell a Warren/Johnson 2020 ticket? The Rock, after all, did say, “Best of luck and thank you Senator for all your hard work on behalf of our country.” Only time will tell.
No
Fitness via Muscle & Fitness https://ift.tt/2zjtGBz August 26, 2019 at 12:11PM |
CategoriesArchives
November 2020
|