gluteus
noun [ C ]
ANATOMY specialized (also glutaeus plural glutaei UK/ˈɡluːti.aɪ/ US/ˈɡluːt̬i.aɪ/)UK /ˈɡluːti.əs/ US /ˈɡluːt̬i.əs/plural glutei UK/ˈɡluːti.aɪ/ US/ˈɡluːt̬i.aɪ/ (informal glute)
Saturday, July 29, 2023
How to do bent over barbell roll (back)
Bent over roll
Like picking up something
Eyes down
Def
2) lats
The latissimus dorsi muscle is a broad, flat muscle that occupies the majority of the lower posterior thorax. The muscle's primary function is of the upper extremity but is also considered to be a respiratory accessory muscle.
Saturday, July 8, 2023
Grow Your Chest with the INCINE DUMBBELL PRESS | Mind Pump
a bit of arch!!! Chest up!
90 degree angle.
Seated Calf Raise (Toes Neutral)
Can adjust the yellow one above to fit/secure your keels in the pad.
pad under the keels (not under the thighs)
Play with weighs - always improving!
15 Reps 4 Sets.
EXERCISE PROFILE
Target Muscle Group
Calves
Exercise Type
Strength
Equipment Required
Machine
Mechanics
Isolation
Force Type
Push (Bilateral)
Experience Level
Beginner
Secondary Muscles
None
Seated Calf Raise Overview
The seated calf raise is a variation of the machine calf raise and an exercise used to isolate the muscles of the calves.
The calves can be a stubborn muscle group for a lot of people, so it’s important to experiment with several different angles when performing calf raises. You may also want to consider training the calves with a high training frequency.
The seated calf raise can be incorporated into your leg workouts and full body workouts.
Seated Calf Raise Instructions
Take a seat on the machine and place the balls of your feet on the platform with your toes pointed forward - your heels will naturally hang off. Position the base of quads under the knee pad (not the thighs pad) and allow your hands to rest on top.
Extend your ankles and release the safety bar.
Lower the heels by dorsiflexing the ankles until the calves are fully stretched.
Extend the ankles and exhale as you flex the calves.
Repeat for the assigned number of repetitions.
Seated Calf Raise Tips
Keep the repetitions slow and controlled. Limit momentum and pause at the top to emphasize the contraction.
Limit depth of the heels if you feel any sort of stretch through the bottom of the foot during the exercise.
Try to move through the ball of the foot rather than the base of the toes.
Def:
The ball of the foot is the portion of the foot between your arch and toes, where bones called your metatarsals are located.
https://www.muscleandstrength.com/exercises/seated-calf-raise.html
Seated Leg Press
Always maintain toes pointed slightly out (to help your knees).
Don't extend your legs a lot! not going enough or too deep!
Unlock the safety latches and can hold on other silver handle.
Can play with weights - always improving! can go heavy and drop a bit!
15 Reps 4 Sets!
Saturday, July 1, 2023
Egg white & Oats
Egg white is the clear liquid (also called the albumen or the glair/glaire) contained within an egg. In chickens it is formed from the layers of secretions of the anterior section of the hen's oviduct during the passage of the egg.[1] It forms around fertilized or unfertilized egg yolks. The primary natural purpose of egg white is to protect the yolk and provide additional nutrition for the growth of the embryo (when fertilized). Egg white consists primarily of about 90% water into which about 10% proteins (including albumins, mucoproteins, and globulins) are dissolved. Unlike the yolk, which is high in lipids (fats), egg white contains almost no fat, and carbohydrate content is less than 1%. Egg whites contain about 56% of the protein in the egg. Egg white has many uses in food (e.g. meringue, mousse) as well as many other uses (e.g. in the preparation of vaccines such as those for influenza[2]).
Farm Pride Frozen Egg Whites (product)
100% Australian egg whites.
Each serve (237ml) is a good source of protien.
Protein contributes to the growth and maintenance of muscle mass.
Product details
Frozen
The 950ml packs are equivalent to the egg whites of 34 large eggs. With a long shelf life, Farm Pride’s Egg Whites can be easily stored in the freezer and thawed for use in recipes requiring nonwhipped fresh eggs whites, including egg white omelettes, or as a protein supplement in drinks such as shakes and smoothies. Each recommended serve* delivers 23.5g of protein
Nutrition Information
Servings Per Package: 4
Serving Size: 237ml
Whole grains: Hearty options for a healthy diet
Find out why whole grains are better than refined grains and how to add more to your diet.
Whole-grain foods are good choices for a nutritious diet. Whole grains provide fiber, vitamins, minerals and other nutrients.
Whole-grain foods help control of cholesterol levels, weight and blood pressure. These foods also help lower the risk of diabetes, heart disease and other conditions.
The Dietary Guidelines for Americans recommends that at least half of all the grains you eat are whole grains. Most people in the United States don't eat enough whole grains.
What nutrients are in whole grains?
The bran from any kind of whole grain is a good source of fiber. Nutrients in whole grains vary. They may include the following nutrients and others:
Vitamin A.
Vitamin B-1, also called thiamin.
Vitamin B-2, also called riboflavin.
Vitamin B-3, also called niacin.
Vitamin B-6, also called pyridoxine.
Vitamin B-9, also called folate.
Vitamin E.
Iron.
Magnesium.
Phosphorus.
Selenium.
Whole grains. Whole grains have all parts of the grain. Whole-grain flour is ground from whole grains. Examples of whole-grain food include brown rice, oatmeal and whole-grain breads.
Benefits of whole-grain foods
The vitamins and minerals in whole grains are important for your overall health. Also, the high fiber content of whole grains may help with:
Lowering bad cholesterol levels.
Raising good cholesterol levels.
Lowering insulin levels.
Lowering blood pressure.
Creating a feeling of fullness that can help with weight loss or control.
Studies show high-fiber diets lower the risk of:
Heart and blood vessel diseases.
Stroke.
Type 2 diabetes.
Cancer of the large intestine and rectum, also called colorectal cancer.
Choosing whole grains
Make at least half the grains in your diet whole grains.
You can find whole-grain versions of rice, bread, cereal, flour and pasta at most grocery stores. Examples of whole grains and whole-grain foods include:
Barley.
Bulgur, also called cracked wheat.
Farro.
Millet.
Quinoa.
Black rice.
Brown rice.
Red rice.
Wild rice.
Oatmeal.
Popcorn.
Whole-wheat flour.
Whole-grain breakfast cereals.
Whole-wheat bread, pasta or crackers.
Reading food labels
It's not always easy to know what kind of grain is in a product. For example, bread may look like it's made from whole wheat because it's brown. But the color may be from molasses or some other ingredient.
Ingredient labels can help you choose whole-grain foods. Tips for reading labels include the following:
Ingredients on a food label are listed from the greatest to least amount.
The words "whole grain" should be at the beginning of the list of ingredients.
If there's more than one whole grain, the grains should be near the start of the list.
If you get all of your grains from whole grains, choose some whole-grain breads or breakfast cereals fortified with folic acid. Folic acid is a form of folate. Folate is very important during a pregnancy.
If you buy foods with refined grains, look for the words "enriched" and "fortified."
If you like white bread, try a whole-grain white bread. The flour is made from wheat that has a light-colored bran with a finer texture and milder flavor than regular whole-wheat flour.
How to enjoy more whole grains in your diet
Try these tips to add more whole grains to your meals and snacks:
Enjoy breakfasts that include whole-grain cereals, such as whole-wheat bran flakes, shredded wheat or oatmeal.
Substitute whole-wheat toast or whole-grain bagels for plain bagels. Substitute low-fat, whole-grain muffins for pastries.
Make sandwiches using whole-grain breads or rolls.
Use whole-wheat tortillas instead of white-flour tortillas.
Use whole-grain pastas.
Replace white rice with brown rice, wild rice, bulgur, barley or other grains.
Use wild rice or barley in soups, stews, casseroles and salads.
Add whole grains, such as cooked brown rice or whole-grain breadcrumbs, to ground meat or poultry for extra bulk.
Use rolled oats or crushed whole-wheat bran cereal in recipes instead of dried breadcrumbs.
Eating a variety of whole grains ensures that you get more health-promoting nutrients. A variety also helps make your meals and snacks more interesting.
Uncle Tobys Oats Traditonal Rolled Oats Porridge 1kg (Product)
$ 6 .50
$0.65 / 100G
 |
Product Details
UNCLE TOBYS Traditional Rolled Oats for Porridge & Smoothies 1kg
Uncle Tobys Traditional Oats are the great taste enjoyed by generations of Aussies since 1893. Our 100% Australian-grown oats are nature’s superfood, containing beta-glucan to help naturally lower cholesterol reabsorption.Whether you’re enjoying a bowl of porridge or delicious smoothie, Uncle Tobys Traditional Oats have the wholesome goodness you know and love.
Ingredients
Contains Gluten Containing Ingredients . 100% Uncle Tobys Whole Grain Rolled Oats . May Contain Other Gluten Containing Ingredients and Lupin.
Nutrition Information
Servings Per Package: 25.00
Serving Size: 40.00g
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