Hızlı ve kolay bir şekilde sende web site sahibi olmak istiyorsan tek yapman gereken sitenin aşağısında bulunan iletişim formu üzerinden gerekli bilgileri girmen. Hepsi bu kadar.
Web Siteye Reklam Ver
Sende web sitemize reklam vermek veya ilan vermek istiyorsan. Tek yapman gereken sitenin en altında bulunan yere iletişim bilgilerini girmen yeterli olacaktır. Ekip arkadaşlarımız siziznle iletişime gececektir.
Web Sitemizin Yazarı Editörü OL
Sende kalemine güveniyorsan web sitemizde bir şeyler paylaşmak yazmak istiyorsan siteinin en aşağısında bulunan iletişim formunu kullanarak bizimle iletişime gecebilirisni
I have been stocking up on little mittens for the nieces and nephew. Since it is hard to gauge how much they will grow over the summer, I am making a pair in every size! Eventually they will wear them!
It took a bit of looking, but I finally found the perfect pattern, Knits for Everybody Mittens by Knit Picks. A fingering weight mitten pattern in a wide range of children's sizes. (Adult sizes too!) The pattern is actually part of a book with sweater, hat and sock patterns. All the patterns come in a wide range of sizes and have worsted and fingering weight versions.
I love knitting mittens! They are fast, use up scraps and are a fun way to experiment with colors. Especially since they are for kids. I am really going wild with the color combinations! At each color change, I knit four rows alternating the old color and the new color. I love how it turns out extra stripey!
The sisters and I love making socks, which means we have quite a large stash of leftover bits and bobs. Hopefully, my mitten project with whittle it down a bit.
Since I am making mittens for the nieces and nephew, I am trying not to make any of them extremely girly. Just bright and colorful! Here are my next three pairs all mapped out.
I might be getting slightly addicted to mitten making! It is just so fun matching up colors and seeing how each pair turns out.
The quadriceps complex is comprised of four main muscles: the rectus femoris, the vastus intermedius, the vastus lateralis, and the vastus medialis (which seems to have become the most buzzworthy muscle of the four). The vastus medialis obliquus (commonly referred to as the VMO) is the middle “tear drop” shaped muscle of the quadriceps complex. Both personal trainers and physical therapists often blame generic knee pain on this guy being weak, but the literature just does not seem to substantiate that concept. If a doctor or physiotherapist has ever told you that you need to strengthen your vastus medialis, then he or she is spouting off outdated and false information.
I have seen many an article claiming that one can “isolate” the vastus medialis, or emphasize its activation, by raising the heels in a squat, by narrowing one’s squat stance, or by doing some wild exercises. These exercises are frequently prescribed to individuals with patellar tendinopathy, patellar tracking, or post-op ACL tear patients. While these concepts sound excellent in theory, the data has shown that those ideas are effectively no more than broscience. The vastus medialis and lateralis muscles contract together, and no amount of heel raise, hip external rotation, or close-stance squats will change that.
Do decline squats increase VMO activation?
The first exercise myth about the VMO is that raising the heels will increase its activation in the squat. While using Olympic lifting shoes or standing on a board will undoubtedly increase total quadriceps recruitment, as your torso will be more upright, the vastus medialis receives no preferential treatment. Rather, the vastus lateralis and medialis simultaneously work harder to squat when the heels are elevated. Similarly, the high bar squat is more quad-dominant than a powerlifting low-bar squat, and a front squat is the most quad-dominant of the three.
Does squat depth influence VMO activation?
When analyzing the angles at which the vastus medialis and lateralis are most active, Lee et. al. found that 90° or less of knee flexion was optimal. Essentially, deeper squats allow for greater vastus medialis and vastus lateralis contraction. Again, both muscles are being targeted in this instance, so the VMO is working harder, but so too is the vastus lateralis.
The other take home here is that if you want quads of the Gods, you can’t skimp on your depth. If you have to ask someone if you’re going low enough, you’re probably not! If mobility is an issue for you, then you should seek the advice of a qualified professional and dedicate time at the end of your sessions to improving your bottom position. What about narrow-stance squats?
None of the research to date indicates that squatting with a narrow stance impacts the vastus medialis to a higher degree. In fact, it doesn’t appear that it changes the activation in any of the quadriceps muscles at all. I’m not quite sure where this myth arose, but it seems to be contradicted by the literature.
Squatting with your feet close together won't increase VMO activation, but it may result in faulty mechanics and potential for hip impingement.
One study with Paoli et. al. looked at the EMG in 8 different thigh muscles, measuring activity in three different squatting widths and three different intensities (no load, 30% of 1 RM, and 70% of 1 RM). They tested both quadriceps and hamstrings muscles, and there was effectively no statistical difference in any of the muscles except for the gluteus maximus. No matter how close the lifters stances, their quadriceps muscles (vastus medialis included) were no more or less active at any intensity.
Surely foot position matters?
This is one that I have heard for years, and even believed myself for a while: trainers boast that externally rotating the feet will preferentially recruit the VMO, whereas a parallel foot position would lead to more evenly divided muscular recruitment. Unfortunately, no studies to date have confirmed this concept.
Murray et. al. tested twenty physically active adults in 4 different foot positions during a partial squat on the Power Tower machine. They found no real differences in EMG amplitude in differing levels of external/internal rotation. Similarly, Ninos and colleagues tested two varying foot positions (externally rotated and neutral) in the Olympic squat, and there was no noteworthy difference in vastus medialis activation.
The take home? If you have strong quads, you have a strong VMO.
Trainers have managed to come up with many creative circus-trick exercises for targeting the vastus medialis muscle, but while they might look exciting to try in videos, the basic foundational leg movements are all you need; squats, lunges, step-ups, and split squats will help you build strong quadriceps muscles, and, in turn, strong vastus medialis muscles. You can perform your leg extensions with your feet externally rotated all day, and you still won’t be able to isolate your medial quadriceps. Instead, just stick to those previously mentioned core movements and reap the benefits of your tree trunk legs!
Works Cited:
Caterisano, A., Moss, R. E., Pellinger, T. K., Woodruff, K., Lewis, V. C., Booth, W., & Khadra, T. (2002). The effect of back squat depth on the EMG activity of 4 superficial hip and thigh muscles. The Journal of Strength & Conditioning Research, 16(3), 428-432.
Dionisio, V. C., Azevedo, B. M. S., & Siqueira, D. A. (2013). Horizontal and Declined Squats in Healthy Individuals: A Study of Kinematic and Muscle Patterns. ISRN Rehabilitation, 2013. Chicago
Murray, N. G., Cipriani, D., O’Rand, D., & Reed-Jones, R. (2014). Effects of Foot Position during Squatting on the Quadriceps Femoris: An Electromyographic Study. International Journal of Exercise Science, 6(2).
Paoli, A., Marcolin, G., & Petrone, N. (2009). The effect of stance width on the electromyographical activity of eight superficial thigh muscles during back squat with different bar loads. The Journal of Strength & Conditioning Research, 23(1), 246-250.
Blogs emaw Websites puitling kan siam tawh chuan mite hnena tlangzarh hi a tul zel a. A bikin social media ah hian kan share tlangpui thin. Hei hi a pawimawh em em a, SEO lamah hma minti sawn bawk. Chuvangin kan blogs leh websites Facebook Fan page hi kan siam theuh a rin awm.
Facebook Fan Page Like Box hi plugin tha tak ani a, Facebook hian plugins dang dang websites tan hian a nei nghal.
Türkçe Karşılığı : Kablo İstasyonunda Ters Tutuşla Arka Kol Çalıştırdığı Kas Grupları : Arka Kol (triceps) Kasları Kullanılan Ekipmanlar : Kablo İstasyonu Nasıl Yapılır : Kablo istasyonuna gidin ve harekete uygun ağırlık ve aparatı takın. Daha sonda kablonun ucundaki barı avuç içleriniz size bakacak şekilde kavrayın. Bu aşamadan sonra harekete başlayabilirsiniz. Barı yavaş bir şekilde aşağı indirin ve yine yavaş bir şekilde ağırlığı serbest bırakarak yukarı doğru kaldırın. Set boyunca bu hareketi tekrarlayın. Püf Noktaları : Elleriniz ile barı sıkı kavrayın ve hareketi uygularken dirseklerinizin sağa veya sola kaymamasına ve hareket boyunca sabit durmalarına özen gösterin. Kimler Yapmalı : Başlangıç, orta ve ileri seviyedeki fitnesscılar uygulayabilir. Kaç Set ve Kaç Tekrar : 3 set 12 tekrar olarak uygulanabilir.
Diğer Triceps (Arka Kol) egzersizlerine ulaşmak için buraya tıklayabilirsiniz.
Eski bir inanca göre hiç kimse boş yere İstanbul'da dünyaya gelmez! Ve pek çok insan hayattayken dünya gözüyle de olsa bu kadim şehre ayak basmak ister, onu solumak, onunla hemhal olmak ister. Bu inanca göre bu şehirde doğan ya da bir şekilde bu şehrin suyundan içen herkesin illa ki bir vazifesi ve geçmişten gelen bazı görevleri vardır, zira burası efsunlu bir şehirdir. Bu inanç ne kadar
Estetik vücutlar köşemizde bu haftaki konumuz Cengiz Coşkun. 1982 doğumludur. Modellik ve oyunculuk yapmaktadır. Spor Akademisinden mezun olan Cengiz aynı zamanda profesyonel basketbolcudur. 2002 senesinde katıldığı bir yarışmada Best Model seçilmiş ve daha sonra oyunculuk ve modellik kariyerine başlamıştır.
Televizyon dünyasına ilk olarak 2005 yılında yayınlanan Rüzgarlı Bahçe adlı dizi ile adım attı. Kariyerindeki en büyük projelerden biri ise hiç şüphesiz Fetih 1453'dür.
Orada Giovanni Giustiniani rolünü oynamış ve oyunculuğunu konuşturmuş. Dövüşmek ve savaşmak bu adama yakışıyor. Tam bir savaşçı tipi var. Sol tarafta da filme ait bir görsel mevcut.
Cengiz Coşkun aynı zamanda Survivor adlı yarışma programına katılmıştır. Orada hem fiziksel anlamda, hem de psikolojik anlamda ne kadar güçlü olduğunu sergilediği duruşla da göstermektedir.
Gelelim Cengiz Coşkun'un vücut ölçülerine. 188 cm boya ve 80 kilo vücut ağırlığına sahip. Karın kaslarından da anlaşılacağı üzere yağ oranı da oldukça düşük.
Güncel olarak içinde bulunduğu en son proje TRT 1'de yayınlanan Diriliş : Ertuğrul dizisidir. Dizide Turgut Alp rolünde oynamaktadır. Estetik Vücutlar kategorimizdeki diğer yazılara ulaşmak için buraya tıklayabilirsiniz.
Kişisel Yorumum : "Oyunculukta olduğu kadar vücut geliştirmede de yeteneği var. Vücudu oldukça estetik ve omuzları oldukça geniş. Yakışıklılığının ve sahip olduğu vücudun hakkını veren bir isim."
Sorry! The content you were looking for does not exist or changed its url.
Please check if the url is written correctly or try using our search form.
Bigger Archive Portal
Other portals
World War I , Africa ,United States of America ,Anime and manga ,Ankara ,Anthropology ,Military • Astronomy • Asia • European Union • Azerbaijan • Azerbaijan (Iran) • BBC • Beşiktaş • Science • History of science • Biography • Byzantine Empire • Bosnia -Herzegovina • Jazz • Sexuality • Geography • China • Language • Religion • Literature • Energy • Armenia • Eurovision • Evolutionary biology • Philosophy • Feminism • Fenerbahçe • Palestine • Physics • France • Football • Galatasaray • South Korea • Georgia • Harry Potter • Aviation • Hinduism • Christianity • Iraq • England • Human rights • Internet • Iran • Islam • Istanbul • Scouting • Izmir • Japan • Kazakhstan • Cyprus • Kuwait • North Korea • North Macedonia • Culture • Lady Gaga • LGBT • Liberalism • Madonna • Mathematics • Media • Mexico • Michael Jackson • Mustafa Kemal Atatürk • Music • Middle East • Middle World • Ottoman Empire • Automobile • Free software • Pakistan • Psychology • Russia • Art • The Simpsons • Cinema • Politics • Socialism • Soviet Union • Sports • Syria • History • Technology • Television • Terrorism •Medicine • Theater • Society • Turkish Armed Forces • Turkish history • Turkey • Video games • Judaism • Stargate
Kayıtlar
