Sunday Funday Fitness Tips: September 25, 2022 (Copy) — DMP Fitness
Hey Fit Fam!
Here’s your Sunday dose of what’s going on in DMP Fitness World!
DMP Fitness
“Increase Your Squat & Deadlifts by %1478 “
In the first image you can see: natural feet plus normal shoes = abnormal feet.
For these reasons, I’ve invested in some toe spacers.
Among other things, they help realign the foot’s natural shape, relieves foot pain and tension, and improves mobility and stability.
I started off wearing these for 15 minutes working up to 1 hour.
They do feel uncomfortable at first but your feet get used to them.
We also want to limit wearing shoes with a narrow toe box and wear shoes with a wider toe box or we truly can’t correct the problems having bunched up feet can cause.
After wearing my toe spacers for about a week up to 60 minutes, I decided to give it a go at the gym.
I did a couple of exercises for my glutes and hamstring day wearing the toe spacers.
I hope you find this video useful and maybe toe spacers is the tool you need to take your workout to the next level.
Hey!
Many people use the excuse of “bad knees” as a convenient crutch when defending their refusal to lunge, jog, or perform any other leg-related activity. Actually, it shouldn’t prevent anyone from moving their lower body. Following these six measures listed below can help you successfully rehab your knee if you experience discomfort when exercising.
1. Make the posterior chain stronger.
Knee stress can be significantly reduced by strengthening the hamstrings and glutes. Exercises for the posterior muscles, such as squats, lunges, and deadlifts, will support the knees and help lessen or eliminate pain.
2. Use your full range of motion.
Partial lunges and half-squats could actually exacerbate the situation. The joint can be properly exercised and the relevant muscles can participate equally with a full range of motion. Particularly when it comes to knee stress, top half partial ranges can overburden the quads, which are frequently the cause of overuse. Even worse, developing strength in a limited range of motion just serves to highlight an imbalance that is more obvious and stilted once you leave these confined ranges. That might result in more harm.
3. Be mindful of your hips.
The hip joint works in concert with the knee joint in most leg exercises. Therefore, the knees will also be in poor condition if the hip joint is. Due to desk occupations and general underuse, the hip musculature is typically tight and weak, with inadequate mobility. Make it a routine to practice cradle walks, spiderman walks, and high knee walks on a daily basis, especially before you train, to restore mobility to the hip structure.
4. Switch up your cardio.
Exercises like running, cycling, and rowing may seem pain-free when you do them, but they can lead muscle overuse injuries and contribute to the knee discomfort you feel. These exercises all feature repeated movements that emphasize more stress on the quadriceps and hip flexors and can put pressure on the knee and hip joints. Running, especially on hard surfaces and cycling in a fixed range of motion, may contribute to an existing muscle imbalance gets worse. Additionally, performing rows while seated prevents the posterior chain from participating in the exercise. To burn more calories during your workout, you can shorts your rest periods down to 30 seconds or do more circuit style training. Swimming and water aerobics is a great low impact activity to can work the entire body without overstressing the knee joint.
5. Keep your shins vertical.
Maintain a vertical shin as much as you can when performing exercises like squats and lunges. The more quad-dominant a lift will be, the more forward your knees slide over your toes. If you don’t have any pre-existing knee pain , knee moving over the toes is ok. Your lower body workout can focus on quadriceps, hamstrings, and glutes without aggravating knees by doing reverse lunges, deadlifts, and squats as your main exercises.
6. Avoid Isolation ExercisesExercises that isolate your quadriceps, such as leg extensions, might put too much pressure on the knee joint. Use more multi-joint exercises like squats, lunges, and deadlifts. These exercises distribute the resistance across multiple joints whereas leg extensions can cause too much shear force on the knee joint.