RRM: Your work out plan?

How to prevent unwanted weightloss, and/or even gain muscles
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Emeira
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Re: RRM: Your work out plan?

Post by Emeira »

RRM, you dont use any extra weights or resistance bands for legs?
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Re: RRM: Your work out plan?

Post by RRM »

No. My legs weigh about 8 kg each, which equals a substantial dumbell.
Yes, the Gluteus maximus is the largest muscle we have, but only a small section of that muscle is targeted in this exercise: the medial, proximal section.
Furthermore, i lift my leg backwards as if it is a lever construction, with one long end, and one very short end. And my butt muscle are working on that very short end, which makes that 8 kg much heavier.
When executed correctly, this exercise readily makes the targeted muscle burn.
In this exercise you cannot just swing your leg, which would make it a lot easier. It should be executed slowly, using only your buttocks, and not supported by a swing (which is supported by your back muscles).
Gluteus_maximus-proximal.jpg
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Emeira
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Re: RRM: Your work out plan?

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somehow I feel more burn/pain in a leg on which I am standing, but not in the one I am working out. Is this ok?
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Re: RRM: Your work out plan?

Post by RRM »

That often happens in the beginning, because it takes time to do this exercise correctly.
You can take some burden off the supporting leg by firmly holding on to a door frame with both hands.
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Re: RRM: Your work out plan?

Post by RRM »

Here is a video of my exercise for the quadriceps femoris: "The Low Tuck Ski Burn"
https://youtu.be/3k4gkpAzOsw
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Re: RRM: Your work out plan?

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And the Deltoideus posterior (back shoulders)
https://youtu.be/MsfYZf4RhLM
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Emeira
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Re: RRM: Your work out plan?

Post by Emeira »

one more question, (total legs workout time) is it 5min for each leg (10min total workout) or 10min for each leg (20min total)?
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Re: RRM: Your work out plan?

Post by RRM »

5 minutes each leg, max
Usually, its starts to really burn between 1.5 and 3 minutes, if you do it right
But with the Low Tuck Ski Burn, you exercise both legs simultaneously, of course
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Emeira
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Re: RRM: Your work out plan?

Post by Emeira »

Are your muscles sore next day after working out?
If I'm not sore, does that mean I didn't work out enough?
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Re: RRM: Your work out plan?

Post by RRM »

Yes, they are sore.
If you are not sore, it means you didnt hurt them enough,
but this is much less true for leg muscles, as they recover much faster, due to constantly using them (high blood flow).
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