關於 compound exercise for legs ，我們在網路上蒐集到這些相關的討論、資訊與評價

#พี่เนตร 😊🙏🏻
Legs day exercise for improving muscle endurance and re-learning how to move in normal pattern both sides. วันที่เล่นกล้ามเนื้ิอขาภายหลังมีอาการบาดเจ็บหรือหลังผ่าตัด มักให้เริ่มจากการฝึกความทนทานของกล้ามเนื้อ(muscle endurance)ให้ดีก่อนที่จะปรับหรือprogressเป็นความแข็งแรง(muscle strength) และในท่าที่เล่นแยกข้างได้ ให้หาน้ำหนักที่เหมาะสมในแต่ละข้าง เพราะถ้าเล่นสองข้างพร้อมๆกันในเช่น ท่าleg press, leg curl, leg extension ร่างกายมักcompensateไปใช้ข้างที่ดีแทน ข้างที่อ่อนแรงและมีปัญหามักไม่ได้กระตุ้นให้ใช้งาน และเมื่อกล้ามเนื้อเริ่มเรียนรู้การใช้งานที่ถูกต้อง พยายามปรับน้ำหนักในครั้งต่อๆไปในข้างที่อ่อนแรงให้ได้ใกล้เคียงหรือเท่ากับข้างปกติ ส่วนในท่าcompound exercise เช่น squat, deadlift, the nordic ที่ใช้กล้ามเนื้อหลายกลุ่มพร้อมๆกัน พยายามให้นกฬ.ลงน้ำหนักให้เท่าๆกัน พยายามใช้ทั้งสองข้างทำงานและใช้ในข้างที่ต้องการกระตุ้นใช้งานให้เหมือนข้างปกติ โฟกัสการเคลื่อนไหวให้เหมือนๆกันโดยใช้ feed backจากกระจกเป็นตัวฟีดแบ็คการเคลื่อนไหวของนกฬ.ให้สมดุลกันทั้งสองข้างและเรียนรู้การใช้งานที่ถูกต้อง ก่อนจะเพิ่มพัฒนาการด้านอื่นๆต่อไป เช่น strength, strength-endurance, proprioceptive and balance, core stability, power, agility and co-ordination, functional training... ในลำดับต่อไปที่เหมาะสม และเพิ่ม performance ให้เป็น total body workout เตรียมร่างกายต่อไป @bamrunghat7 🏋🏻‍♀️💪🏻💕

Today’s post is all about understanding your bum! Since ramai tanya Nana how to build, tone, shape, lift, kurangkan fat around bum area.
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My honest answer is, I can’t simply give you a general routine/answer & expect you will get the same outcome as per what you envision.
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Most of us ladies have different bum shape (square, wide but flat, volume but saggy, small & perky, etc). But many of us think that we all have the same bum shape.
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In order for you to improve your bum shape, 1st, you need to understand exactly which muscles certain exercise will hit. And variations of foot placements, angles etc lah. Honestly improving the shape of your bum is not as easy as it seem or we think.
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And of course, general exercises such as sumo deadlift, hip thrust, kickbacks, pulses squats etc will help shape and improve the bum however, for most people, recruiting and engaging the right muscles while performing these exercises may be a challenge.
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Take for example, how many of you have done squats and only feel the sore on your quads more instead of bum and the growth of your legs is faster than 🍑?
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The exercise could be the same but the way we engage and perform the exercise will make hell lot of diff.
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Given the example of my self (have to use own self la coz I don’t know yours), I have straight ruller shape (honestly my bum was like landasan and super flat before - wasn’t bless with Latina’s shape tho). So because of this, I have to pun in a lot of work to improve mass, width, lifting the saggy bum and also build the top area (posterior). Meaning, tonnes of heavy compound Bum Focus exercise, abductor, variations of kickbacks and banyak lagi lah.
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So to conclude this, you ladies 1st need to understand what each exercise does and not simply buat and expect the same result (I don’t know whether this make sense to you guys).
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Tips etc to be cont in next post 😅
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#underArmourMy #applewatchseries3 #bodylabbynana #Bootiful

Muscle gain(tips)
Do take note

Muscle building is not only essential for man but also women, to have a toned body and good body condition...however there are certain mistakes we make on a daily note. These mistakes are not only made by beginners but also some advanced individuals...let me list them out for you.
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(Targeting problematic areas only) > some of us have thoughts such as "only my chest it problematic, if i only focus on that it will be more toned" which will drive some of them to do the same type of exercise almost everyday...i have been there too
But i learnt that in order to maximise results i had to target more total body.
> we must understand that efficient fat loss and muscle gain is a total body effort..how ever what you can add to your regime to fix that is: - target more total body workouts - add more compound workouts such as *bench press , squats , deadlift and etc
These will help release hormones that will maximise muscle growth
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(PLEASE DO NOT SKIP LEG DAY) >Yes leg day is a pain, but once you get used to it your going to love it, its very important for you to focus on your legs not only your upperbody
> working out your legs especially taking up exercises like squats will contribute a lot to the growth of your upper boy
> SO NEVER SKIP LEG DAY .
(Your workout form)
Most are so into lifting heavy as we believe the heavier we go the more we grow, that's not wrong.However if we go heavy without having a proper form not only we risks ourselves to injury but also it won't grow your targeted area efficiently.
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(Rest time) >Forget the term " you can never overtrain" actually you can
> remember its not the quantity or the hours of your workout time that matters but the QUALITY OF YOUR WORKOUT....
> when you workout your muscles are challenged , trained yess! But they do not grow during the workout they grow with proper rest
> REST DAYS HELP YOU -restock glycogen -builds strength -minimize fatigue - reduce the risk of injury - avoids mental burn out - helps recover
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Hope this will help you guys!! .
#trainersingh #musclemalaysia #fitnesstips #fitmalaysia

Welcome to my YouTube page - Danish Ku Fitness!

In this episode of my German Volume Series, we bring you a video on Legs & Abs! Bringing you tips and teaching you to be efficient with compound movements put on lean muscle mass quickly!

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Disclaimer: Danish Ku is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Danish Ku will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic losses, injury, illness or death.

Booty Workout | Build a Rounder Butt | Side Booty | Outer Glutes | Side Butt | Round and Bigger Booty | Glute Workout | Leg Workout

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Sumo Deadlifts
Chair Squat on Smith Machine
Curtsy Lunges
Cable Kickbacks
Cable Abduction

Butt Workout | Glute Exercises - At Home Leg Workout. Booty.

You can use leg weights too if you wish. These are some of my favourite glute isolation exercises. Lunges and squats are more of a compound move but the rest are glute focused exercises. Try them out guys! You will definitely see a difference in size. Haha!

As always thanks so much for watching! And also thanks so much for 50k subs! Appreciate all your support! Love ya all!

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