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What guy doesn’t want more power? Unless you are a professional athlete, developing lower body power can’t do much about your influence of work. However, increasing your lower body power will allow you to jump and run with more authority on the basketball court or blast down the field in a pickup game of football. Furthermore, developing a greater base of power can stimulate your balance and coordination while increasing your endurance and explosive strength, and burn a lot of calories to boot. Dumbbell squat jumps are a great way to create a strong lower body and then unleash its power.

Muscle Structure and Function

The squat jump involves all of your thigh, calf and hip muscles, but only the major muscles will be discussed here. The quadriceps femoris is a group of four thigh muscles1 that are hit especially hard by squat jumps. The vastus lateralis muscle covers the lateral part of the femur bone of the thigh. The vastus medialis muscle is anchored to the medial part of the femur. The vastus intermedius muscle is attached to the central, anterior part of the femur.1 The rectus femoris begins on the hip bones at the iliac crest and above the hip joint and not on the femur.2 The fibers from these three vasti muscles attach to the quadriceps tendon, which in turn connects to the patella (kneecap). This tendon continues as the patellar ligament and it anchors on the tibia bone of the lower leg. The four quadriceps muscles work together to extend (straighten) the leg at the knee joint. The rectus femoris is more effective as a knee extensor when the hip is almost straight.

The gluteus maximus is the major muscle of the hip.1 It extends the thigh (moves it backward) when you are jumping upward from the squat position. The fibers of the gluteus medius muscle runs between the ileum bone of the hip and the posterior part of the femur bone of the thigh. It abducts the femur at the hip joint by moving the femur laterally, away from the midline of the body. The gluteus medius maintains body balance during the takeoff and landing of squat jumps.

The long head of the biceps femoris, semimembranosus and semitendinosus muscles comprise the hamstring muscles. These muscles attach to the posterior part of the hip and the pelvic bones.1 They extend down the posterior side of the femur bone to attach to the medial side of the tibia bone of the leg (semitendinosus and semimembranosus), or the lateral side of the tibia bone just below the knee (biceps femoris). Together these muscles flex the knee. However, when the foot is on the ground, the hamstrings extend (straighten) the hip joint, and therefore these muscles are very activated during the upwards leap in dumbbell squat jumps.

The calf musculature is invoked during the last phase of the jump upward on this exercise. The upper and middle regions of the medial gastrocnemius form the medial part of the calf below the knee.1 The lateral gastrocnemius forms the outer part of the calf. The soleus muscle is deep to the gastrocnemius muscle. The medial and lateral heads of the gastrocnemius muscle and the soleus fibers attach to the thick Achilles tendon at the back of the ankle, and these muscles plantar flex the foot at the ankle joint1 (i.e., raise the heel from the floor).

Dumbbell Squat Jumps

It is important to stretch your quadriceps and hamstrings and warm up for a few minutes on a stationary cycle the first set.3 This is because dumbbell squat jumps are explosive, so the muscles and joints should first be warmed up appropriately. In addition, your shoes should have a good sole that will not slip when you are jumping upward.

1. Stand on a non-slip surface. Take a medium light dumbbell in each hand. Place your feet about shoulder-width apart.

2. Squat down until your knees are flexed to an angle of about 90 degrees.

3. Explosively and powerfully jump upward as high as you can. Make sure that you go up on the tips of your toes at the top.

4. You will leave the floor momentarily, and then come down. As soon as your feet hit the floor, immediately begin your squat downward, but slow the descent of your body, so that it’s a controlled squat back to the starting position.

5. Do not pause at the bottom, but immediately explode upward for your next jump.6

6. Continue for a minimum of 15 repetitions. Rest about a minute and then repeat the set. You can work up to four sets. Do not be too concerned about using heavier dumbbells too quickly.4

The tension in the vasti muscles diminishes as you approach the top portion of the lift (with the knees straightened). Conversely, the rectus femoris is less active at the bottom but becomes more activated when the hip and knee are being extended. Since the gluteus maximus muscle and hamstring muscles are strong extensors of the hip, they are very active during the jump upward. This exercise lengthens the fibers under tension during the drop back to the floor and this can really make your thigh and calf muscles sore, so ensure that you gradually increase the sets and reps in this exercise.

The dumbbell squat jump can be a great complement to other resistance or cardio training. Alternatively, they can work independently to effectively add power and strength to your lower body, while giving you greater jumping ability,7 improved ankle and Achilles tendon strength,8 or explosiveness in each step. The power in your legs and hips that arise from this exercise will certainly command great respect, not to mention performance. Together, your power surge can vitalize almost everything that you do.

References:

1. Moore, KL and AF Dalley. Clinically oriented Anatomy. Fourth edition. Baltimore, Lippincott Williams & Williams, 1999; 531-546;571-592.

2. Waligora AC, Johanson NA, Hirsch BE. Clinical anatomy of the quadriceps femoris and extensor apparatus of the knee. Clin Orthop Relat Res, 2009; 467: 3297-3306.

3. Pacheco L, Balius R, Aliste L et al. The acute effects of different stretching exercises on jump performance. J Strength Cond Res, 2011;25:2991-2998.

4. Randell AD, Cronin JB, Keogh JW et al. Reliability of performance velocity for jump squats under feedback and nonfeedback conditions. J Strength Cond Res, 2011;25:3514-3518.

5. Foure A, Nordez A, Cornu C. Effects of plyometric training on passive stiffness of gastrocnemii muscles and Achilles tendon. Eur J Appl Physiol, 2012:112- 2849-2957.

6. Iida Y, Kanehisa H, Inaba Y et al: Short-term landing training attenuates landing impact and improves jump height in landing-to-jump movement. J Strength Cond Res, 2013;27:1560-1567.

7. Ziv, G , Lidor, R 2009. Vertical jump in female and male basketball players – a review of observational and experimental studies. J Sci Med Sport, 2010;13, 332-339, 2010.

8. Foure A, Nordez A, Cornu C. Plyometric training effects on Achilles tendon stiffness and dissipative properties. J Appl Physiol, 2010;109:849-854.

The post Blast of Lower Body Power appeared first on FitnessRX for Men.

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By: Stephen E. Alway, Ph.D., FACSM
Title: Blast of Lower Body Power
Sourced From: www.fitnessrxformen.com/training/blast-of-lower-body-power/
Published Date: Thu, 14 Jul 2022 14:44:41 +0000

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Ripped Leg Blast for Carved Thighs

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Powerful and thick thighs require gut-busting exercises like squats and leg presses. However, once you have acquired adequate thigh mass and strength, you should consider adding some balance and sharpness to the muscle bellies in your thighs. Although tough to accomplish, leg extensions provide a great way to carve the separations between the muscle bellies, and to accentuate the “teardrop” shape of the four quadriceps muscles of the anterior thigh.

Active Muscles in Leg Extensions

The three vasti muscles comprise most of the anterior thigh.1 The vastus medialis covers the medial (inner) part of the femur bone (thigh bone). When it is well developed, it forms a teardrop-like shape over the medial side of the knee joint. The vastus lateralis muscle attaches to the lateral (outer) part of the femur bone. The vastus intermedius connects to the femur bone between the vastus lateralis and the vastus medialis muscles. The fibers of all three vasti muscles come together at the quadriceps tendon, which crosses the patella (kneecap) to attach to the tibia bone just below the knee.1

Together, the three vasti muscles extend the leg at the knee joint, although the vastus intermedius may be more fatigue resistant than the vastus lateralis.2 The vastus medialis oblique (VMO), which is a small part of the vastus medialis muscle, attaches to the medial part of the patella. It is thought to help the patella track properly during movement of the knee. Improper tracking can increase the likelihood for knee injury.

The vastus medialis and especially the VMO part of this muscle are primarily responsible for tibial rotation (rotation of the tibia bone of the lower leg on the femur) during knee extension. This rotation or “twist” has been shown to increase the activation of the VMO portion of the vastus lateralis even more than doing knee extensions with the hip adducted (thigh rotated so that the medial portion of the knee is facing mostly upwards).3 Dorsiflexion of the foot (moving the ankles so the toes are pointing towards your head) also increases the activation of the VMO by more than 20 percent.4 Likely this is because the dorsiflexor muscles stabilize the tibia during knee flexion and resist rotation of the tibia on the femur as the knee straightens.

The fourth muscle of the quadriceps group is the rectus femoris muscle. It attaches to the anterior part of the hip bone just above the hip joint.1 The largest bulk of the muscle fibers are located on the upper three-quarters of the thigh, whereas the largest belly of the vastus medialis and vastus lateralis are more inferior (i.e., closer to the knee). The distal end of the rectus femoris muscle becomes tendinous and it creates a deep valley between the lateral and medial vastus muscles as it approaches the knee.1 It assists the other quadriceps muscles by extending the leg at the knee joint, although it is less effective when the hip is flexed than if it is straight.

Leg Extensions

The three vastus muscles of the anterior thigh are strongly activated by single-leg knee extensions. The rectus femoris is not activated as strongly, but it does undergo some overload when the anterior thigh is under contractile effort, about halfway up to the top of each repetition.

1. You should always warm up your knees with some stationary cycling prior to getting into leg extensions. Furthermore, the resistance on your first set should be fairly light to allow the joint to fully warm up before you get to the heavier stuff.

2. Adjust the knee extension machine so that the pivot point of the lifting arm is directly adjacent to the center of the side of your knee joint.

3. Position the ankle roller/leg pad over the lower part of the leg (above the ankle joint).

4. Take about three seconds to slowly extend (straighten) both leg so that the weight is lifted upward from the stack.

5. Continue upwards until the tibia and the femur bones form a straight line and the knee angle is straight. Hold this for two seconds at the top.

6. Slowly lower the weight (about four seconds down) towards the starting position. Once the knee has reached 90 degrees, start the upwards extension phase again. Continue for 12-15 repetitions for the first set. Lower the number of repetitions but increase the resistance for subsequent sets.

7. On the next sets, lift the weight upwards until the knee joint becomes almost straight, but just slightly short of a total knee lockout. Be careful that you do not “jam” the knee joint into a fully locked out position, because this could cause knee cartilage damage5, especially with heavy weights. Hold the top position for a count of three before lowering the weight.

8. Lower the weight slowly (four to five seconds) towards the starting position where your knee is flexed to 90 degrees. Just before the weight stack contacts the remaining plates at the bottom, start lifting it upward for the next repetition.

The downward movement should be slower than the upward phase because you are resisting the pull of gravity. The slow lowering of the weight stretches the muscle under a resistance and this is a great stimulus to improve muscle shape and size.6

Make sure that you do not hold your breath during the lift upwards.7 Rather take a breath at the bottom (start) of the lift, and exhale as you extend the knees/legs. Take another breath at the top and slowly exhale as the weight is lowered. Take another breath at the bottom and repeat the sequence.

This is a mechanically simply exercise, but it really can be very challenging and blood depriving8,9, especially if you try to control the weight as it is moving up and down. However, if you are willing to work through some discomfort, you will be soon enjoying your new shape and slabs of carved thighs.

GettyImages 674163248 600

References:

1. Moore K.L. Clinically Orientated Anatomy. Third Edition. Williams & Willkins, Baltimore, 1995; pp 373-500.

2. Watanabe K, Akima H. Neuromuscular activation of vastus intermedius muscle during fatiguing exercise. J Electromyogr Kinesiol 2010;20:661-666.

3. Stoutenberg M, Pluchino AP, Ma F et al. The impact of foot position on electromyographical activity of the superficial quadriceps muscles during leg extension. J Strength Cond Res 2005;19:931-938.

4. Coburn JW, Housh TJ, Cramer JT et al. Mechanomyographic and electromyographic responses of the vastus medialis muscle during isometric and concentric muscle actions. J Strength Cond Res 2005; 19:412-420.

5. Senter C, Hame SL. Biomechanical analysis of tibial torque and knee flexion angle: implications for understanding knee injury. Sports Med 2006;36:635-641.

6. Alway SE, Winchester PK, Davis ME et al. Regionalized adaptations and muscle fiber proliferation in stretch- induced enlargement. J Appl Physiol 1989;66:771-781.

7. Garber CE, Blissmer B, Deschenes MR et al. American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc 2011;43:1334-1359.

8. Denis R, Bringard A, Perrey S. Vastus lateralis oxygenation dynamics during maximal fatiguing concentric and eccentric isokinetic muscle actions. J Electromyogr Kinesiol 2011;21:276-282.

9. Ueda C, Kagaya A. Muscle reoxygenation difference between superficial and deep regions of the muscles during static knee extension. Adv Exp Med Biol 2010;662:329-334.

The post Ripped Leg Blast for Carved Thighs appeared first on FitnessRX for Men.

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By: Stephen E. Alway, Ph.D., FACSM
Title: Ripped Leg Blast for Carved Thighs
Sourced From: www.fitnessrxformen.com/training/ripped-leg-blast-for-carved-thighs/
Published Date: Mon, 25 Jul 2022 19:11:16 +0000

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COMPARTA SUS SENTIMIENTOS Y EXPERIENCIAS SOBREEL CÁNCER.

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PRIMAL Preworkout

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Training hard and intensely is the only way to train – you can’t step into the gym in low gear or
asleep at the switch and expect results. To get the most out of every training session with no
compromises, you need a pre-workout that will power your performance and enable you to crush
it every time you train. Bottom line, you need to maximize your workouts by pushing yourself to
your limits and that’s what Animal’s PRIMAL Preworkout delivers.

A Better Pump

PRIMAL is Animal’s most comprehensive pre-workout supplement ever, and is scientifically
designed for the advanced, hard trainer. Animal worked tirelessly to find the right combination of
ingredients that could be worthy of the Animal name. First on the agenda was giving you a better
pump, which is why PRIMAL Preworkout is empowered with the breakthrough, patented
3DPump-Breakthrough ® . Not only does it increase nitric oxide for the valued “pump,” but it also
helps increase exercise capacity and endurance and helps optimize vascular endothelial function,
aka vascularity.†

Other key benefits of PRIMAL come from four scientifically formulated blends that work in tandem
to deliver the ultimate pre-workout:

• Endurance & Performance Complex so you can train longer and harder. Beta-alanine,
betaine and taurine are combined as a powerful endurance trio†. Beta-alanine is a vital ingredient
used to combat the urge to quit.

• Focus & Intensity Complex helps you keep your head in the iron game so you train hard and
maintain focus. Includes the amino acid tyrosine, which is involved in neurotransmitter production;
Huperzine A for brain health; and choline bitartrate, which supports energy metabolism and helps
the brain send messages for improved mental endurance and focus†.

This blend is completed with the patented Teacrine ® . Among its many benefits includes increases
in energy without the jittery feeling, increases in motivation to accomplish tasks, mental energy
and decreases in feeling of fatigue†.

• Quick and Sustained Energy Complex is the energy core of PRIMAL Preworkout . It is
powered by a combination of tried-and-true caffeine, along with an herbal complex of green tea,
coffee bean extract and guarana†.

• Electrolyte Complex to support muscle hydration and help get you through those intense
training sessions – because proper hydration is key for maximal performance. PRIMAL
Preworkout tops it off with a combination of AstraGin ® to support nutrient uptake and Senactiv,
which helps the production of citrate synthase, an important enzyme that is responsible for
producing more ATP†.

How to Use PRIMAL
30 minutes prior to training, consume 2 rounded scoops (20.3g) with 8-12 oz of water or your
favorite beverage. Users that are sensitive to stimulants should start off with 1 rounded scoop
(10.1g) to assess tolerance.

PRIMAL Preworkout

• Enhances energy and endurance†
• Supports muscle hydration†
• Supports intense focus†
• Contains AstraGin ® to support nutrient uptake†
• Contains Senactiv ® which helps the production of citrate synthase, an important enzyme that is
responsible for producing more ATP†
• Absorption and nutrient enhancers
• Great tasting, easy to mix

PRIMAL is a pre-workout that will power your performance and enable you to crush it every time you train.

For additional information, visit animalpak.com
†These statements have not been evaluated by the U.S. Food and Drug Administration. This product is not
intended to diagnose, treat, cure or prevent any disease.

The post PRIMAL Preworkout appeared first on FitnessRX for Men.

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By: Team FitRx
Title: PRIMAL Preworkout
Sourced From: www.fitnessrxformen.com/nutrition/supplements/preworkout/primal-preworkout/
Published Date: Thu, 21 Jul 2022 16:51:41 +0000

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