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Men’s Health

Marcus Filly Shares 7 Kettlebell Exercises for Lower Body Workout

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Trainer Marcus Filly, a former CrossFit Games competitor and advocate of “functional bodybuilding,” wants you to change the way you exercise. His philosophy prioritizes the quality of movement over intensity, which is typically the hallmark of CrossFit workouts. He previously shared his 30-day training plan to help you build real, functional muscle, as well as three ways to perfect your kettlebell swing.

In his latest YouTube video, he shows how you can grow your legs and buttocks with just a single kettlebell.

“You don’t need a lot of equipment and certainly not a lot of weight to do a great leg workout,” says Filly. “You have to manipulate a few bodybuilding functional variables and think creatively.”

Here are his 7 most popular kettlebell moves for the lower body.

Exercise 1: Goblet 1-1 / 4 cyclist squat

3 to 4 sentences 10 to 15 repetitions (30 to 60 seconds rest between sets)

“The 1-1 / 4 squat is when you do a full range of reps on the way down, come up about a quarter to half of the way on the rep, come back down, and then explode upward,” says Filly. “By increasing that range of motion on a single rep, we can do a set of 15 reps in that position and get a lot of stimulus.”

For this movement, you will be in the cyclist position, which means that you will raise your heels. (Filly suggests between 2 and 3 inches.)

“The higher your heels go, the more your knees will come forward (which is the point), it will put a lot more strain on your quadriceps, which puts more strain on the patellar tendon.”

He notes that if you don’t have strong knees, you should keep the height lower.

Exercise 2: Hand-assisted split squat with the hind foot elevated

3 sets of 10 to 12 repetitions per leg

“If you put your back leg on a surface, it puts an enormous strain on the front working leg. The front working leg will now have more freedom of movement because we now have a deficit that we can sink into that the back foot is lifted, “says Filly.

The reason for hand support is to achieve hypertrophy in order to achieve maximum contraction of the muscles. The hand rest is less focused on balance and coordination and allows you to put more strain on the working leg.

Exercise 3: Goblet Box Pistol Squat

2 to 3 sets of 6 to 8 repetitions per leg

“The goblet squat is a high level of difficulty that requires great ankle and hip flexibility, balance and strength,” says Filly. “The boxing pistol will minimize the flex constraints you might experience during this exercise. This puts a lot of stress on your glutes and quads, and there will be a need for balance and stability.”

If this move isn’t feasible for you, you can also try a side box stepdown or a high box stepup.

Exercise 4: one-legged KB hip thrust

2 sets of 15 to 20 repetitions per leg

This movement is an exercise focused on the glutes. Filly suggests doing this on a lower surface that is between 1 and 1.5 feet above the ground.

“You want to make sure your shoulder blades are right on the edge of the bench and you’ll be propelling your glutes and hips right up into the sky,” says Filly. “You should be staring at your knees and not looking up at the sky, which is what keeps your thoracic spine in position to put most of the load on your glutes.”

He notes that if you have difficulty balancing you can lower your front foot, which turns it into a B-position hip thrust.

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Exercise 5: Curtsy Drop Lung

2 to 3 sets of 10 to 12 repetitions per leg

“In functional bodybuilding, we like to play around with different levels of movement and patterns,” says Filly. “Life doesn’t just happen in the sagittal plane. It happens in all planes, including transversal, frontal, sagittal, we turn. The curt lunge makes use of the rotation as well as a transverse plane in which you step behind the work surface, which is the recruitment of the leg.” Glutes improved. This movement also uses an extended range of motion. “

To do this, choose a loading position where you hold the kettlebell by your chest or to your side, and if you need to grab something with one arm, that’s fine.

Exercise 6: Cossack squat with low grip

1 to 2 sets of 15 repetitions per leg

“The low grip position allows you to easily keep your upper body very upright. When there’s a weight in front of your body that your shoulder position can safely and safely control, you can lean back a bit, “says Filly.

He notes that this movement puts your adductors in a very great stretch. The stretching and contraction occurs when you get a stimulus on your muscles. This step can also help you build flexibility and improve mobility.

Exercise 7: Romanian deficit deadlift

2 sets of 10 to 12 repetitions

“The Romanian deadlift is a classic rear chain strengthening exercise that places emphasis on the hamstrings and glutes,” says Filly. “There will be a deep contraction that occurs on the hamstrings, especially the top and bottom insertion points.”

By adding 4 to 6 inches of deficit, you can expand the range of motion with the kettlebell beyond the sole of the foot.

“Do this with a very slow eccentric (lowering it slowly to the floor) to increase the time you are stretching the muscle under load,” says Filly. “Try doing this with a negative count of 3 to 4 as you hit the floor. Get control, but faster. Try to keep your back completely flat and move your hips back as you move Lower your chest to the floor. “

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Men’s Health

Mike Tindall shares important health message

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December 03, 2021 – 15:19 GMT

Bridie Wilkins



Mike Tindall showed his support for an important health movement on Instagram. The king who is married to Zara Tindall, daughter of Princess Anne, campaigned for Red January – a campaign that encourages people to take action every day of January to defeat the “January blues”.

SEE: Mike Tindall shares his wife Zara’s honest thoughts on his mental health issues

Mike’s post featured a collage of people who have already started the challenge. He captioned it: “Let’s get behind the @redjanuaryuk team and get active every day in January redtogether.co.uk #redjanuary.”

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WATCH: Mike Tindall Talks Dad’s Battle With Parkinson’s Disease

Red January replied, “Thank you for inspiring more people to exercise for their mental health @ mike_Tindall12,” as well as Sport In Mind – an initiative that works to “improve the lives of people with mental health problems through exercise and Improve movement ”. who wrote: “We are happy to see that! Thanks @ mike_tindall12 !!”

According to Red January website, More than 50 percent of RED participants in January 2020 “experienced less stress and decreased signs of depressive symptoms” while 32 percent of them “switched from inactive to fairly active”.

SEE: Royals talk about private therapy: Prince Harry, Meghan Markle, Prince William, James Middleton, more

SEE: Prince Harry Reveals Row With Meghan Markle That Led him to Seek Therapy

Interested? The website says, “Whether you are walking, swimming, biking, or choosing your favorite fitness activity, set your goal and enjoy the support of the RED community with every step, splash and kick!

“Get off to a positive start into 2022 and take a step forward for people with mental health problems by raising funds for Sport in Mind, our official charity partner.”

Mike is a big mental health advocate, so it’s not surprising that he supports the RED January campaign.

In November, he joined Loose Men along with Vernon Kay, Ore Oduba and Iain Sitrling to celebrate International Men’s Day and spoke about his motivational issues after retiring from rugby.

He said, “There came a point where I said yes to everything, whether I wanted to or not, because I was used to having my days filled up. It was about six months that I really didn’t know what I wanted.” to do – Zara would probably say it was more like a year – I ended up going and doing Bear Grylls so I would be away when the Autumn Internationals were up so I wouldn’t have to watch rugby when they played a break from it do.”

Mike was a world champion at the heart of English rugby and announced his retirement in 2014 at the age of 35.

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Men’s Health

Why The Mind Not Body Is The Key To Being A Baller

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There are very few poor athletes in the NBA. Sportiness or skill, often both, are a matter of course at the elite level. But what sets the very best – MJ, LeBron, Steph, and Giannis – apart from the rest isn’t something that can be tracked by measuring a player’s wingspan or vertical jump.

What goes on between the ears, mental properties, sometimes also called immaterial values, determine who is ultimately successful on the biggest stage.

Now these intangibles have some scientific support, with a new study from the University of South Australia found that most coaches’ game intelligence, work ethic, competitiveness and resilience are far more important than physical fitness to success on the pitch.

Study author Michael Rogers interviewed 90 basketball coaches from 23 countries to find out which factors – apart from top fitness – are used to recruit players at the elite level.

“We found 35 performance indicators that coaches considered important, and psychological attributes topped the list,” says Rogers. “Coaches look for players who are competitive, have a strong work ethic, are excellent communicators, are good teammates and can ‘read’ the game. Being super fit goes without saying. It’s the other properties that make the scoreboard. “

While statistics are often used to recruit players, by observing the players on the field and observing their behavior off the field, coaches can identify many non-physical factors that indicate whether a player is likely to make the grade, says Rogers.

Of the 35 performance indicators that basketball coaches use, 14 are psychological and four of them – attitude, coaching skill, competitiveness, and work ethic – are seen as more important than anything else.

Which, as always, brings us to Ben Simmons. The stars of the Philadelphia 76ers notorious outbreak of fire confused many in last year’s Eastern Conference semifinals, but it could be that Simmons, for all his physical gifts – racehorse-level athleticism in a giraffe’s body and skills that have a supernatural view of the course and a grip that is 6 feet 10 Inch large frame refuted – simply missing? the mental strength it takes to be successful in the playoffs when pressure and expectations are at their highest?

Consider these four crucial traits: attitude, coaching ability, competitiveness, and work ethic. Simmons hoists red flags in all fours.

Reticent and complacent, Simmons often seems content to use his physical abilities and maintain his stats rather than critically examining his game and working on ironing out weaknesses, namely that mythical jump shot.

Trainer ability? Despite constant nagging, possibly even requests, neither former coach Brett Brown nor current coach Doc Rivers managed to get Simmons to shoot at middle distance or from the three-point country.

What about the competitiveness? This is a difficult matter. Simmons has grown into an elite defender and seems proud to take down the stars of other teams in one-on-one matches – check out his work on Jason Tatum and Damian Lillard. His intensity on the defensive is admirable. His disappearance in big games, however, goes back to his days at LSU. Perhaps his will to win is slowed down by the fear of failure?

Finally, work ethic. Difficult to assess from the outside, too. Despite having an Instagram account that looks like a teen’s wet dream with a steady stream of luxury cars and cool swag, Simmons’ teammates insist that he do the job behind closed doors. But the results don’t confirm it. His stats have been in decline since his rookie season. If he does the work, it doesn’t show up on the offensive.

All of this points to a player who has to work on the mental side of his game if he is to reach his potential.

“Resilience, motivation and good communication on the pitch are crucial, according to the coaches we interviewed, in order to separate the“ best ”from the rest as soon as the players reach the elite level, says Rogers.

Who might best epitomize the results of this study? That could be the star of the Dallas Mavericks, Luka Doncic. Consistently fat and not blessed with great athleticism, the 21-year-old Slovenian sensation is already regarded by most experts as one of the top five players in the world and as the successor to LeBron as the next star of the era. Nobody but LeBron reads the game better and his competitiveness is already in the Chris Paul class – in just three seasons his record of game-winning clutch shots is remarkable.

The only question mark is his work ethic – he continues to start seasons like he’s spent the summer in a Ljubljana nightclub and he’s not a great defender.

Fix these and basketball will have a new king.

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Men’s Health

Low testosterone | PhillyVoice

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Testosterone is getting a lot of attention these days. As the population ages, more and more men suffer from low levels of hormones which, among other things, affect male sexual function. In all this excitement lies another reason for men of all ages to adopt healthy lifestyles.

About 40% of men ages 45 and older don’t make enough testosterone, a condition officially known as male hypogonadism, reports the Cleveland Clinic. Testosterone levels naturally drop by about 1% per year from the age of 30 onwards, although this is not the only reason a man may suffer from what is known as “Low T”.

With the growing number of baby boomers battling the aging process and trying to maintain the most personal dimension of their manhood, you can see why a report in the Journal of the American Medical Association showed that testosterone prescriptions for hormone replacement therapy in men were over 40 tripled between the years 2001 and 2011.

Interestingly, this study also found that prescriptions fell from 2013 to 2016 after two published reports describing testosterone-associated adverse cardiovascular events and the US Food and Drug Administration issued a warning regarding cardiovascular morbidity. Since then, however, US prescription rates seem to have increased with the growth of aggressive direct marketing to consumers.

Beyond sex

Aside from the effects of Low T on a man’s libido, there are other worrying symptoms that can affect the quality of life. Harvard Medical School lists a number of additional symptoms, including reduced body and facial hair, loss of muscle mass, irritability, poor concentration, depression, brittle bones, and an increased risk of fractures.

Motivation for a healthy life

Yes, aging sucks and nothing embodies this more than Low T. However, my look into the subject revealed an interesting fact. Healthy behavior, and exercise in particular, can help alleviate low testosterone levels and actually increase the hormone. Talk about an incentive to live healthy!

According to The Mayo Clinic, leading a healthy lifestyle is a surefire way to increase testosterone levels naturally. Eating a healthy diet and daily physical activity can help men maintain strength, energy, and lean muscle mass, as well as promote better moods and better sleep.

Dr. Richard Jadick, a urologist with Piedmont Healthcare, says, “Exercise will increase testosterone levels, although certain types of exercise increase testosterone levels more than others.” He points to weight lifting and high-intensity interval training as exercises that stimulate the body to make more testosterone. He recommends lifting weights for 30-45 minutes two to three times a week and doing cardiovascular or high-intensity interval training on days off.

A study published in the World Journal of Men’s Health showed that testosterone levels in patients with erectile dysfunction can be increased by reducing the percentage of fat and improving cardiorespiratory fitness through aerobic exercise.

And at the University of Western Australia, a study of men with mild testosterone deficiency found that exercise was more effective than testosterone treatment for improving men’s fitness, strength, and body composition.

Diagnosis and treatment

According to the American Urological Association, doctors use a combination of blood test results and symptom testing to diagnose a low T. Blood tests will likely include total testosterone levels. Symptoms are assessed by taking a medical history with targeted questions and a physical examination.

If testosterone therapy is prescribed, the AUA offers five options depending on the individual situation and insurance coverage: topical application, injections, oral / buccal dosing, intranasal and pellets. The association notes that the therapy is not without side effects that range from mild to severe.

Over-the-counter dietary supplements

In a market full of over-the-counter nutritional supplements, many men tend to grab something off the shelf or order the latest testosterone booster online. Anyone who has seen the ads knows that the promises of a rejuvenated sex life are everywhere.

But buyers should be careful, says urologist Daniel Stokes of the Cleveland Clinic. There are no natural boosters when it comes to testosterone, he says. Only urologists or endocrinologists should give any type of testosterone replacement.

Over-the-counter nutritional supplements are not regulated by the FDA and may not be safe, says Stokes. Men cannot be guaranteed what they say they will contain.

Declines in younger men

Although my focus is on men over 50, reports of declining testosterone levels in adolescent and young men are, in the words of one researcher, “very scary”. At the American Urological Association’s 2020 Virtual Experience, experts reported that the declines were due to a number of reasons, including obesity, diet, reduced exercise and physical activity, and marijuana use and environmental toxins.

As with older men, such a decrease in testosterone can lead to lower libido and an increased risk of erectile dysfunction. This is another reason for men over and under 50 to adopt healthy behavior, especially when men are supposed to change the course of history regarding their overall health.

As personal as it gets

Weighing the benefits and risks of testosterone therapy is a conversation men must have with a qualified health care provider. Experts do not recommend treating normal aging with testosterone therapy. The material benefits of a healthy diet and regular exercise on testosterone levels are undisputed.

Yes, as the data on younger men shows, there are a number of factors outside of the aging process that can affect T levels. For all the other benefits of healthy behavior, knowing that a man’s lifestyle can help maintain his manhood – and so much more – makes healthy behavior an easy choice.

I have often said that adjusting a healthy lifestyle is one of the most personal decisions a man makes. Now you know how personal it gets.

Louis Bezich, Senior Vice President and Chief Administrative Officer at Cooper University Health Care, is the author of Crack The Code: 10 Proven Secrets that Motivate Healthy Behavior and Inspire Fulfillment in Men Over 50. Read more from Louis on his website.

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