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ADMIN posted a blog entry in FDF Online NewsGetting sore after an intense workout is common, but sometimes it may also become a reason to worry when you have to skip the gym the next day. A gradual increase in discomfort that occurs between 24 and 48 hours after an intense workout is referred to as the "delayed onset muscle soreness" or in other words DOMS. Mild muscle strain created by weight training creates microscopic tears to the muscle fibers, which in turn causes a bit of pain. The aches and pains should be minor and are simply indications that muscles are adapting to your fitness routine. Here are 5 tips that will help you in reducing soreness. 1) Try Moving Around I know that it would be the last thing you expect to do after an intense workout session. However, moving around will only ease off your soreness. If you keep on sitting around thinking that you are giving your body the 'relax' it is looking for, you are only going to get stiffer with time. Moving around like taking a walk and skipping the long hours on a chair will help in increasing the blood flow in your body and help you in reducing soreness in muscles. 2) Warming Up If you enter the gym and still feel sore from yesterday's workout session, getting a good warm-up before beginning your workout is a good idea. Warming up will help you with good blood supply to your muscles and also prepare your ligaments and tendons for an upcoming workout. © Breaking muscle 3) Post Workout Stretching I've rarely seen people performing static stretching after their workout. This is the biggest mistake you can make if you take your training seriously. Static stretching helps you with your post workout recovery. Even a ten minute of post workout static stretching can help you reduce soreness after your workout to a great extent. 4) Foam Rollers Foam rollers are the best way for self-myofascial release. When you perform foam rolling, the foam roller applies gentle sustained pressure into the myofascial connective tissue to eliminate pain and restore motion. The best way is to perform foam rolling before as well as after your workout. 5) Deep Tissue Massage Getting a deep tissue massage once in two weeks is also an effective way to reduce your soreness. Deep tissue massage is also helpful in getting rid of chronic pain. However, make sure that you are getting the massage from a professional or else things may go the other way round. © Breaking Muscle 6) Meet Your Protein Intake You are bound to get sore if your protein intake does not match your efforts in the gym. You have to understand that the protein requirement of a person who lifts or does an intense workout daily is more than an average Joe. You can't have the same intake of protein and expect your body to perform better. Muscles need protein to repair and rebuild themselves. If ample amount of protein is not available, your muscles are bound to get sore. Thus make sure that your protein intake is high enough to compliment your efforts in the gym. Anuj Tyagi is a Certified Personal Trainer, Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of the website where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him through Facebook and Youtube.
ADMIN posted a blog entry in FDF Online NewsHitting back can actually get confusing for some people. It's a large muscle group, with too many exercises and no idea about what loads to choose. Here let me briefly chop up some tips for you first and then I'll let you know a killer back exercise. How To Go About Choosing The Exercises To Completely Hit The 'Back Muscles' © Pixabay 1) First things first: there's no point doing every damn back exercise on the same damn day. Pick the ones you FEEL the most. By 'feel' I mean the exercises that really make you feel like your back is all up in action and doing what you want it to do. No more than 3 are optimum, given the fact you go hard throughout all sets for these. 2) Stop doing 'marathon reps'. If you are doing up to 15+ reps on an exercise, you are not doing anything. Definitely not hypertrophy work. Control rep speed, feel the stretch and contract on every rep, breathe properly and maintain proper form. Cut down the reps to 8-10. 3) Have a vertical pulling, horizontal rowing and a bent over pulling action exercise. Progressively overload on every exercise. Incorporate these 3 tips while training your back and you will feel the difference. Low reps means lesser fatigue, controlled rep speed means consistent mechanical tension and more loads mean more muscle tissue damage. The Neutral Grip 'Paused' Pull Downs © Amazon So here it is. This is the exercise that I don't see getting its full due. This great 'lat builder' is called the neutral grip 'paused' pull downs. This exercise adds to your strength and size all while increasing mobility across the shoulder and the back region. How To Do It Set up the neutral grip that you usually use for seated rowing on a lat pull down pulley. Tuck yourself into the seat and pull straight down. Where to include the pause? Both when your lats are stretched out on the top (2-3 seconds) and when they are contracted upon pulling down (3-4 seconds). Sounds brutal? Well, it sure is. Use the weight that you can handle best and don't compromise your form. © PubMed As you can see in the above image, these pull downs fire up the pectorals, biceps, and the rear deltoids too.
ADMIN posted a blog entry in FDF Online NewsLast month, when Juventus travelled all the way to Manchester United for their UEFA Champions League Group H clash, all eyes were on Cristiano Ronaldo - the prodigal son who was returning to his old home. While the Portuguese couldn't get his name on the scoresheet in his team's 1-0 win at Old Trafford, he had a great homecoming amid warm reception from the United fans. He clicked selfies with the pitch invaders, played a pivotal role in the lone goal and acknowledged the reception he got at Old Trafford. On 8th November, Ronaldo was once again the centre of attraction when the Red Devils visited the Allianz stadium in Turin for their group game in the European competition. And, Ronaldo didn't disappoint (at least not on the pitch). For someone who was yet to score for Juventus in the Champions League, Ronaldo couldn't have notched up his maiden goal any better. The 33-year-old opened the scoring for his side with a breath-taking volley in the 65th minute. Capitalising on Leonardo Bonucci's perfect long-ball, the Juventus forward unleashed an absolute stunner that went past United goalkeeper David de Gea. WHAT A GOAL FROM CRISTIANO RONALDO ð³pic.twitter.com/9oypBzYY7u — LewisMcinnes (@TheLewisMcinnes) November 7, 2018 While his maiden Champions League goal for Juventus brought the home fans to their feet, Ronaldo's happiness was short-lived as his strike was cancelled by Juan Mata in the 86th minute. With the game levelled, Alex Sandro's own goal in the 90th minute allowed United to snatch a 2-1 win against the Turin-based club. Despite taking the lead, Juventus couldn't hold their nerve and the frustration was quite evident in Ronaldo's post-match interview. The Portuguese star, who shares a special bond with United and their fans, claimed that Jose Mourinho's team did nothing to deserve the win. © Reuters “The Champions League is a special competition, where you could be winning, but can't relax, as anything can happen. We dominated the game for 90 minutes, had so many chances, could've killed it off three or four times, but we relaxed and were punished," Ronaldo told Sky Sport Italia. “Manchester United did nothing to win the game. They created two chances from set pieces. English teams are always looking for set pieces You can't even talk about luck, because you have to find your own luck and in this case, we just gifted it to them. Now we've got to lift our heads, as we played really well and are still top of the group,” he added. United's shock win undoubtedly gave their fans something to cheer for, but Ronaldo's post-match comments didn't go down well with them. Expressing their displeasure, the United fans took pot-shots at the Portuguese on the social media. What??#Ronaldo#JuveManchesterUnitedpic.twitter.com/cOP8cT1Sk5 — Huzaifa Ahmad (@huzaifascool) November 8, 2018 Moral of the day #mufc#manutd#juvmun#ronaldo#mourinhopic.twitter.com/JeVgPRDgtJ — Man Utd Trolls (@ManTrollsUtd) November 8, 2018 Ronaldo after the match xD Via @mantrollsutdpic.twitter.com/Yy4Wo0cor1 — ManUtd Empire (@Empire_Mu) November 8, 2018 Now i more than EVER want someone else to win the BallonDor and not the salty arrogant Ronaldo,who used us time and time again for new contracts — danin ted (@danin_ted) November 8, 2018 After Ronaldo salty comments and celebrating against us,i think it's time to move on. I've loved him through thick and thin but now not anymore. No more following him — danin ted (@danin_ted) November 8, 2018 Never thought Ronaldo would be so salty about losing to his former club ð — Laurenð¦ (@__Lauren____) November 8, 2018 Ronaldo flexed his packs on us and guess who took the L? haha — SnowyNoni, Muffin (@Noni_ManUnited) November 8, 2018 The best thing about winning against Juve is seeing their salty fans. Even Ronaldo is salty af. Haha what a game — Name (@DanangJaga) November 7, 2018