What are strengthening physical exercises?(Part 7)

Muscle groups and their corresponding functions

Shins[1,2]

The shins refer to the front portions of your lower legs, and the largest muscle in this region is the tibialis anterior, whose main function is to flex your foot upward (dorsiflexion) and to extend your toes [1].Thus, it controls your foot and your leg as you strike the ground. When the muscles in the front portion of your lower leg is weaker compared to the calf muscles—which are located at the back of your lower leg and in opposite area relative to the position of yourshin muscles, you will suffer from the so-called shin splints[2].To prevent this potential imbalance between the shin and the calf muscles, thus preventing shin splints, you can perform the following physical exercises.

 

Strengthening exercises for the shin muscles using body weight

 

Toe lifts[2]

Sit on a chair, and then extend forward your legs resting on your heels until they are around one foot away from where they should be if they are immediately below your knees. Extend your toes until your feet are flat on the ground. Gradually flex your toes toward your knees while keeping your heels on the ground. When you feel that the muscles in front of the shins contract, hold it for 3 to 10 seconds, then relax. Do this 10 times[2].

Towel sweep[2]

Sit on a chair and then step on a towel with one of your feet and with your heel off the edge of the towel. Using solely your toes, move the towel outward, inward, and towards you with the heel planted and static on the ground. Do each movement 5 times with each foot [2].

Ankle band exercises[2]

Sit on a chair. With your ankles and knees together, tie a rubber exercise band around your feet in front of the ankles. Press outward with your feet then relax. Do this 10 times. After this, cross your ankles and then tie your feet with the rubber exercise band. Using one of your feet, push to the outside while your knees and ankles are kept together. Relax and then shift to using the other foot. Do 10 times with each foot [2].

 

Foot press[2]

While sitting down, put one of your feet on top of the other. Pull up with the lower foot and resisted by the other foot. Hold for 10 seconds. Switch the positions of your feet and do the same. Do 5 sets for each position [2].

Suggested strengthening workouts using body weight

To wrap up the discussion of the different workouts using your body weight, some of the most important strengthening physical exercises that you can perform are enumeratedhereunder:

  1. Squats, for quadriceps, hamstrings, and buttocks; {See Powertec (162)}
  2. Push-ups, for your upper body; {See Powertec (161)}
  3. Crunches, for your abdominals; {Powertec (157)}
  4. Sitting leg extensions, for your quadriceps; {See Powertec (162)}
  5. Reverse sit-ups, for your lower abdominals; {See Powertec (157)}
  6. Side leg raises, for your hip abductors;
  7. Chair press, for your hip adductors;
  8. Foot press, for your shins[2]. {See Powertec (164)}

If you do the enumerated physical exercises, start with the large muscle groups then go to the smaller ones. You can add some of the physical exercises that you want to include; however, for as long as your time permits and your body could afford, do all of the abovecited physical exercises at least 3 times a week. By doing these routinely, they will help you improve your performance and avoid injuries[2] while participating in some sport activities.

(To be continued)

References:

  1. http://www.healthline.com/human-body-maps/abdomen-muscles#seoBlock
  2. Glover B, Shepherd J, Glover SF. Strengthening. In: The Runner’s Handbook. 2nd revised ed. New York: Penguin Books USA Inc.; 1996:578-597.

Interview with Powertec Brand Ambassador Mehmet Edip

1. Can you tell us a little about yourself? Did you play any sports growing up?

I am 29 years old and currently reside in London. As well as being a fitness model I am also a commercial model and have recently started acting.

Growing up I wasn’t really that sporty and I picked up my first set of dumbells at the age of 15 and after that I never looked back.

2. How long have you been training? Why did you decide to compete?

I have been training for 14 years now and I’m not really sure why I originally started to compete. If I’m honest competing was a way of justifying to myself why I was training. My first show was in 2008 and I have competed in 8 shows in total

3. Any plans to compete again in the future? If so, where can we expect to see you compete next?

I am hoping to compete again next year but I am still undecided as to where and when.

 4. What specific workout routines work best for you?

I alternate my workout on a regular basis as I tend to get bored easily and I like to listen to my body so I don’t have have a specific workout to be honest

5. What is your typical diet regimen like? What are some of the most important foods in your diet?

I generally always eat clean and my carb consumption is generally very low. I am very keen on lean meat such as chicken and turkey

6. Do you take any supplements? If so, what do you use and why?

I currently use Gaspari Superpump Max, size on Anavite and myofusion.

7. How was your first contest experience like? Can you tell us about the competition and the training that lead up to it?

My first show was a nerve wracking experience as I wasn’t quite sure what to expect. The silly things like having to wax my whole body and the fake tan was an interesting experience I didn’t quite expect to have so many problems with, but overall it was an amazing experience and the buzz from being on stage is one that got me hooked on competing. I honestly don’t expect what my training was like leading up to that show but I do remember my after show feast -pizza and chocolate! That was a great end to a long day

8. You’ve been published in magazines such as Muscle and Fitness and Ultra Fit Magazine. How did you prepare yourself for them?

I always prepare for shoots like I would do for a show so if I know about the shoot in advance I would diet for it in advance and focus on weight training that brings out the details in your body. I would also increase my cardio and reduce my calorie intake in order to get ripped accordingly and I’ve recently started carb load prior to shoots in order to make my muscles look fuller

9. Has dieting and staying lean been easy for you or was it something you have to work hard on?

Nothing in life is easy but if your regimented and disciplined enough then anything is possible. I would like to think that being organised with my training and strict with my diet is what has really helped me.

10. What is it like to become a sponsored athlete for Gaspari Nutrition?

I am currently a Gasapri Nutrition UK advocate and it is a privilege and an honour to represent such a prestigious brand and one which is led by such a trailblazer in the industry such as Rich Gaspari. I am hoping to one day become a fully sponsored athlete with Gaspari.

11. We heard you are also an actor. Can you tell us more about your acting roles? Which shows have you appeared in?

I have only just recently ventured into the acting arena and have done a lot of supporting artiste work for numerous BBC tv shows in the UK. I have also appeared in commercials for brands such as Heinz, Febreeze, and Hardees chicken wraps.

12. What the best training tips would you give for someone who wants to get ripped?

You cannot get ripped without a clean diet and cardio, best tip – reduce the calories and increase the cardio.

13. What upcoming projects are you currently working on?

All will be revealed soon ….. 🙂

 14. Any shout outs?

Obviously I would like to thank Powertec for this opportunity and also to Gaspari nutrition UK and also to my beautiful girlfriend for her continued support

15. Where can we find you on the Internet?

Catch me here: http://www.gasparinutrition.co.uk209.html
And I also have a twice weekly blog which you can find here: http://www.gasparinutrition.co.uk/210.html

I am also on twitter: @The_MehmetEdip
And also feel free to like my fb fan page: MehmetEdip.FitnessModel.Athlete