jonrock
Caneguru
Rock-a-hula
Posts: 971
|
Post by jonrock on May 10, 2023 10:41:33 GMT
So far sticking with the vacuums and not returning to FBROF. Taking a lead from Pavel’s Hardstyle Abs by placing fingertips against the core to help focus the muscles. So far it has helped improve my engagement of the lower abs in vacuums, hopefully see a difference soon. That is a great tip, I apply it to leg curls/bridges done with sliders/suspension strap and it helps a lot.
|
|
|
Post by teacup on May 10, 2023 18:27:44 GMT
Hi jonrock, Yes it really makes a difference. I know a lot of people question how you can know the level of intensity in an isometric exercise without some visible feedback, but I think palpating the muscles helps a lot. I wonder if this is one of the reasons why karateka practicing sanshin have partners strike them at different points? Speaking of martial arts training, interesting article on a Shaolin vacuum exercise and how it strengthens the legs! michaelluan.wordpress.com/2012/01/19/shaolin-monks-core-rocks/
|
|
|
Post by teacup on Jun 12, 2023 18:50:44 GMT
Time for another update.
Training remains pretty much as-is, but a couple of changes I’m trying out.
The Biceps Adrenal Tension Exploder (page 77 of “Somo-Psychic Power”) sets of 10 reps. I really feel this cramps the biceps very tightly but doesn’t put any pressure on the back of my neck.
Legs: the calf raises remain, but Psychergo Squats (pages 133-134 of “Yoga For Men Only”) now replaced with bodyweight kneeling leg extensions for 20 reps. I feel this offers more potential for progression as I can control both speed and leverage depending on how far back I lean, which will also give the abs some indirect work 👍
|
|
|
Post by mr potatohead on Jun 14, 2023 18:43:05 GMT
Check out the Amosov squat. The intensity can be varied depending on how they are done ...... railing/kitchen sink, suspension trainer, weight vest, etc. I go at a rate that is moderately slow and comfortable to pauses.
|
|
|
Post by teacup on Jun 14, 2023 21:21:54 GMT
Thanks Mr P,
I’ll give that a look 👍
|
|
brothersteve
Caneguru
He ain't heavy, he's my brother
Posts: 2,257
|
Post by brothersteve on Jun 15, 2023 10:22:46 GMT
Check out the Amosov squat. The intensity can be varied depending on how they are done ...... railing/kitchen sink, suspension trainer, weight vest, etc. I go at a rate that is moderately slow and comfortable to pauses. The Amosav Squat, as Maxwell is demonstrating, is also known as the Thyroid Gland Tonifier from Frank R Young's book Somo Psychic Power on page 142 & 143.
|
|
|
Post by teacup on Jun 15, 2023 21:44:44 GMT
Check out the Amosov squat. The intensity can be varied depending on how they are done ...... railing/kitchen sink, suspension trainer, weight vest, etc. I go at a rate that is moderately slow and comfortable to pauses. The Amosav Squat, as Maxwell is demonstrating, is also known as the Thyroid Gland Tonifier from Frank R Young's book Somo Psychic Power on page 142 & 143. Nice one Brothersteve!
|
|
|
Post by teacup on Jun 16, 2023 21:13:52 GMT
Thanks to Mr P and Brothersteve my leg workout now includes the body weight leg extensions and 20 reps of the Thyroid Gland Tonifier/Amosav squats. They feel good and give me more depth in the squatting than I’ve previously been used to.
I’ll see how this goes on a five day a week basis and report back..
|
|
|
Post by teacup on Jul 15, 2023 11:52:56 GMT
Time for a leg update (leg-up?)
The bodyweight leg extensions are demanding but I like them. 20 reps was brutal though, so I have shifted this week to a set of 10 very focused and controlled reps followed by 10 shorter range reps at a slightly faster tempo which pumps the blood into the quads. A bit tricky walking properly for a few minutes afterwards but I want to work them hard.
The Amosav squats, I think to be honest I will hold off on them until the next hill climbing holiday is on the cards and use them to build up endurance for a month or so beforehand. Focusing on the extensions requires a fair bit of concentration.
|
|