Reply
Results 1 to 13 of 13
  1. #1
    Registered User Lastworkout's Avatar
    Join Date: May 2021
    Posts: 43
    Rep Power: 0
    Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100)
    Lastworkout is offline

    different quadriceps home training?

    my quadriceps are weak, although I have no problem with upright posture in the common operations of life, I would risk injury if I lift weights over 24 kg.

    I have searched the web for bodyweight or free weights or elastic bands exercises, but I have not solved all the questions.

    I only know classic squat, front lunge, side lunge, and deadlift.

    I discard all types of deadlifts because their prerogative is a substantial load; I train bodyweight with classic squat and front lunge, while I can't do the side lunge movement (help?).

    My first question is: what is the difference (especially for the quadriceps) between the three exercises?
    it seems to me that there is a great similarity between the classic squat and the frontal lunge, the difference is in the intensity of the lunge and minor Rom.
    I didn't really understand the lateral lunge!!

    I would also like to know how the lumbar muscles can be stimulated (gently! mine are very weak), perhaps with some variation unknown to me.

    how to train adductors and abductors instead?

    thank you, you can make up for my lack of knowledge. suggest me exercises and especially knowledge.
    Reply With Quote

  2. #2
    Registered User Heisman2's Avatar
    Join Date: Jun 2005
    Posts: 13,436
    Rep Power: 69091
    Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000)
    Heisman2 is offline
    I'm really sorry, I typed out a long response addressing everything but the forum won't let me post it, even if I try to break it up into sections.

    In brief:
    - there is no magical load that will cause injury, >24kg is safe if you build up to it and use good form
    - you don't need to do side lunges
    - squats/lunges where your knee moves forward more over your toes will use your quadriceps more
    - you can do good mornings with resistance bands (stand on it and wrap it around your neck) for your lower back
    - you can anchor a band to the leg of a couch and also one of your ankles to do adduction & abduction. You can also lay on your side, put your feet on a chair, and do adduction & abduction movements to move your body upward
    My website: healthierwithscience.com
    Reply With Quote

  3. #3
    Registered User Lastworkout's Avatar
    Join Date: May 2021
    Posts: 43
    Rep Power: 0
    Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100)
    Lastworkout is offline

    Thumbs down

    Originally Posted by Heisman2 View Post
    I'm really sorry, I typed out a long response addressing everything but the forum won't let me post it, even if I try to break it up into sections.

    In brief:
    - there is no magical load that will cause injury, >24kg is safe if you build up to it and use good form
    - you don't need to do side lunges
    - squats/lunges where your knee moves forward more over your toes will use your quadriceps more
    - you can do good mornings with resistance bands (stand on it and wrap it around your neck) for your lower back
    - you can anchor a band to the leg of a couch and also one of your ankles to do adduction & abduction. You can also lay on your side, put your feet on a chair, and do adduction & abduction movements to move your body upward
    it doesn't satisfy me
    friend
    Reply With Quote

  4. #4
    Registered User Heisman2's Avatar
    Join Date: Jun 2005
    Posts: 13,436
    Rep Power: 69091
    Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000)
    Heisman2 is offline
    Originally Posted by Lastworkout View Post
    it doesn't satisfy me
    friend
    What part does not satisfy you? Could you be more clear about what requires further explanation?
    My website: healthierwithscience.com
    Reply With Quote

  5. #5
    Registered User EliKoehn's Avatar
    Join Date: Aug 2019
    Age: 51
    Posts: 1,195
    Rep Power: 6357
    EliKoehn is a name known to all. (+5000) EliKoehn is a name known to all. (+5000) EliKoehn is a name known to all. (+5000) EliKoehn is a name known to all. (+5000) EliKoehn is a name known to all. (+5000) EliKoehn is a name known to all. (+5000) EliKoehn is a name known to all. (+5000) EliKoehn is a name known to all. (+5000) EliKoehn is a name known to all. (+5000) EliKoehn is a name known to all. (+5000) EliKoehn is a name known to all. (+5000)
    EliKoehn is offline
    Originally Posted by Lastworkout View Post
    it doesn't satisfy me
    friend
    Lol, what are you expecting?

    "How dare a free, public forum provide me with quality advice from a licensed physician."

    There might be an immense language/culture barrier here but that sounds completely ridiculous.
    Bench: 315
    Squat: 335
    Deadlift: 475

    "... But always, there remained, the discipline of steel!"
    Reply With Quote

  6. #6
    Registered User Ghawk21's Avatar
    Join Date: Dec 2016
    Age: 30
    Posts: 3,042
    Rep Power: 33163
    Ghawk21 has much to be proud of. One of the best! (+20000) Ghawk21 has much to be proud of. One of the best! (+20000) Ghawk21 has much to be proud of. One of the best! (+20000) Ghawk21 has much to be proud of. One of the best! (+20000) Ghawk21 has much to be proud of. One of the best! (+20000) Ghawk21 has much to be proud of. One of the best! (+20000) Ghawk21 has much to be proud of. One of the best! (+20000) Ghawk21 has much to be proud of. One of the best! (+20000) Ghawk21 has much to be proud of. One of the best! (+20000) Ghawk21 has much to be proud of. One of the best! (+20000) Ghawk21 has much to be proud of. One of the best! (+20000)
    Ghawk21 is offline
    Originally Posted by EliKoehn View Post
    Lol, what are you expecting?

    "How dare a free, public forum provide me with quality advice from a licensed physician."

    There might be an immense language/culture barrier here but that sounds completely ridiculous.
    Based on his other posts the OP just refuses to help himself and and has just about every excuse in the book. He also appears to want to become a mail order husband which is interesting for a 30 year old dude who's father still controls what he eats....
    Bench: 365
    Squat: 495
    Deadlift: 535

    Refrigerator Lover
    Reply With Quote

  7. #7
    Registered User Lastworkout's Avatar
    Join Date: May 2021
    Posts: 43
    Rep Power: 0
    Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100)
    Lastworkout is offline
    Originally Posted by Lastworkout View Post
    my quadriceps are weak, although I have no problem with upright posture in the common operations of life, I would risk injury if I lift weights over 24 kg.

    I have searched the web for bodyweight or free weights or elastic bands exercises, but I have not solved all the questions.

    I only know classic squat, front lunge, side lunge, and deadlift.

    I discard all types of deadlifts because their prerogative is a substantial load; I train bodyweight with classic squat and front lunge, while I can't do the side lunge movement (help?).

    My first question is: what is the difference (especially for the quadriceps) between the three exercises?
    it seems to me that there is a great similarity between the classic squat and the frontal lunge, the difference is in the intensity of the lunge and minor Rom.
    I didn't really understand the lateral lunge!!

    I would also like to know how the lumbar muscles can be stimulated (gently! mine are very weak), perhaps with some variation unknown to me.

    how to train adductors and abductors instead?

    thank you, you can make up for my lack of knowledge. suggest me exercises and especially knowledge.

    i asked about exercises for legs that involves especially quadriceps saying that I knew only lunges and classic squats, discarding heavy deadlift; then I asked for a comparison between different exercises especially for quadriceps; asking also if similar exercise for quadriceps can stimulate also lumbar muscles and adductors and abductors.

    excuse me if I have been rude in the post.

    thanks.
    Reply With Quote

  8. #8
    Registered User Heisman2's Avatar
    Join Date: Jun 2005
    Posts: 13,436
    Rep Power: 69091
    Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000)
    Heisman2 is offline
    Originally Posted by Lastworkout View Post
    i asked about exercises for legs that involves especially quadriceps saying that I knew only lunges and classic squats, discarding heavy deadlift; then I asked for a comparison between different exercises especially for quadriceps; asking also if similar exercise for quadriceps can stimulate also lumbar muscles and adductors and abductors.

    excuse me if I have been rude in the post.

    thanks.
    You're excused... as I said above the forum wasn't letting me respond in full so that's not your fault.

    Anyways, here is an excellent video for ways to work on quadriceps at home:


    None of those will adequately work the lumbar muscles, adductors, or abductors. If you have bands then for those muscles I recommend:

    Banded good mornings for the lumbar muscles:


    For the abductors and adductors:


    You can train the abductors in the same way as the adductors in the video above if you put the band on the leg further away from the anchor point and move your leg outward.
    My website: healthierwithscience.com
    Reply With Quote

  9. #9
    Registered User TheShadowMan's Avatar
    Join Date: Jul 2014
    Posts: 2,503
    Rep Power: 18533
    TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000)
    TheShadowMan is offline
    I can't imagine life without deadlifts.
    Back to basics full body routine: https://pastebin.com/5BgKgrMv

    Training journal: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=178059671&p=1598034261#post1598034261
    Reply With Quote

  10. #10
    Registered User EliKoehn's Avatar
    Join Date: Aug 2019
    Age: 51
    Posts: 1,195
    Rep Power: 6357
    EliKoehn is a name known to all. (+5000) EliKoehn is a name known to all. (+5000) EliKoehn is a name known to all. (+5000) EliKoehn is a name known to all. (+5000) EliKoehn is a name known to all. (+5000) EliKoehn is a name known to all. (+5000) EliKoehn is a name known to all. (+5000) EliKoehn is a name known to all. (+5000) EliKoehn is a name known to all. (+5000) EliKoehn is a name known to all. (+5000) EliKoehn is a name known to all. (+5000)
    EliKoehn is offline
    Originally Posted by TheShadowMan View Post
    I can't imagine life without deadlifts.
    There would be no reason to be alive if you cannot do deadlift.
    Bench: 315
    Squat: 335
    Deadlift: 475

    "... But always, there remained, the discipline of steel!"
    Reply With Quote

  11. #11
    Registered User Lastworkout's Avatar
    Join Date: May 2021
    Posts: 43
    Rep Power: 0
    Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100)
    Lastworkout is offline

    Exclamation is it dangerous for health?

    Originally Posted by Heisman2 View Post
    You can train the abductors in the same way as the adductors in the video above if you put the band on the leg further away from the anchor point and move your leg outward.

    excuse me dear friend, nobody could help me but you! thanks!

    I have a serious doubt. are some exercises dangerous for health?
    are dangerous band adductors and band abductors, or even band clamshell and similar exercises?

    I read from an Italian website (sorry, but on forum rules newbies as me can't post link!)


    Da un punto di vista della salute articolare, è inoltre importante sottolineare come eseguire abduzioni dell’anca con l’anca flessa porti in massimo accorciamento il tensore fascia lata, muscolo che è già spesso retratto in molti soggetti a causa delle posture quotidiane. Viceversa, attiva in allungamento i fasci posteriori del medio gluteo, muscolo spesso lungo e debole specie nelle donne con bacino largo. La clinica riabilitativa ci ricorda che il consolidamento di questo disequilibrio predispone a sindromi disfunzionali dell’anca che possono scatenare dolore. In virtù di ciò e di quanto visto in precedenza, se proprio non riuscite a rinunciare a qualche esercizio per “l’esterno coscia” imparate a evitare abduzioni/flessioni (come in molti degli esercizi proposti, Abductor machine compresa) ed eseguite invece abduzione associate a estensioni ed extrarotazioni dell’anca, oppure esercizi di inclinazione del bacino contro gravità con un arto (quello da allenare) su un gradino.

    translation machine aided:

    From a joint health point of view, it is also important to emphasize how performing hip abductions with the hip flexed leads to maximum shortening of the Tensor fasciae latae muscle, a muscle that is already often retracted in many subjects due to daily postures. Vice versa, it activates in stretching the posterior fasciae of the gluteus medius, a muscle that is often long and weak especially in women with a wide pelvis. The rehabilitation clinic reminds us that the consolidation of this imbalance predisposes to dysfunctional syndromes of the hip that can trigger pain. In virtue of this, and of what we have seen above, if you really cannot give up some exercises for the "outer thigh", learn to avoid abductions/flexions (as in many of the proposed exercises, including the Abductor machine) and instead perform abduction associated with hip extensions and extrotations, or exercises of pelvic tilting against gravity with a limb (the one to be trained) on a step.
    Last edited by Lastworkout; 05-06-2021 at 08:03 AM.
    Reply With Quote

  12. #12
    Registered User Heisman2's Avatar
    Join Date: Jun 2005
    Posts: 13,436
    Rep Power: 69091
    Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000)
    Heisman2 is offline
    I'd argue the fact that so many people use the seated abductor/adductor machine and I have never heard of someone getting injured while doing so indicates to me it's pretty safe to use.

    However, it's a moot point as the abduction/adduction exercises I advised above are done with the hips extended, while the paragraph you typed out above discusses the concerns of doing them with the hips flexed.
    My website: healthierwithscience.com
    Reply With Quote

  13. #13
    Registered User Lastworkout's Avatar
    Join Date: May 2021
    Posts: 43
    Rep Power: 0
    Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100) Lastworkout is not very well liked. (-100)
    Lastworkout is offline
    I make a plan for my quadriceps:
    I have to do classic deep bodyweight squats because they are light and avoid a insidious issue: quadriceps shortening.
    After I will overcome reps, I will change and do instead only or chiefly bodyweight frontal lunges different variants that are more intense, train minor glute muscles and proprioception especially using a foot-size fitball; is it true that they also feature a better eccentric phase?
    What are the different lunges variants? can I use a fitness step for lunge?

    So I also respect my personal rule:
    instead of adding load, use a more intense exercise.

    So I will do squats after that would become uncomfortable dumbbells/barbell Frontal lunges variants.


    However, I am still wondering how many different quadriceps exercises there are!

    Do I do well?
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
www.000webhost.com