#How to Do a Lat Pull Down Correctly?

[freeonlineworkouts]

How to Do a Lat Pull Down Correctly?

[everisefitness]

Lat Pulldown Dual Pulley Machine: A Game-Changer for Back Training

Building a well-developed back isn’t just about aesthetics, it is also crucial for posture, strength, and overall performance in both daily life and the gym. One piece of equipment that has been making waves in modern gyms and home setups is the Lat Pulldown Dual Pulley Machine. Unlike traditional single-pulley systems, this advanced machine offers greater versatility, improved muscle activation, and more control during your back workouts.

Whether you're a fitness enthusiast, athlete, or beginner looking to strengthen your upper body, the Lat Pulldown Dual Pulley Machine can be a transformative addition to your routine. In this blog, we'll break down how this machine works, what makes it so effective, and how to make the most out of it. What is a Lat Pulldown Dual Pulley Machine?

The Lat Pulldown Dual Pulley Machine is a strength training device designed to target the latissimus dorsi- the large muscles in your back, as well as supporting muscles like the traps, rhomboids, and biceps. Unlike the traditional lat pulldown that uses a single central pulley and bar, this dual pulley version uses two independent cables, typically with separate handles. This design allows for greater freedom of movement, a wider range of motion, and the ability to train each side of the back independently.

Why is it a Game-Changer?

The Lat Pulldown Dual Pulley Machine brings several advantages to back training, making it a favorite among personal trainers, bodybuilders, and physical therapists.

1. Enhanced Range of Motion

The independent handles on a dual pulley system allow you to pull through a more natural arc. This leads to better muscle activation and deeper contraction, especially in the lower lats.

2. Unilateral Training for Symmetry

Since the machine allows each arm to move independently, it helps correct strength imbalances. This is particularly useful for athletes who rely on balanced development to prevent injuries.

3. Functional Movement Patterns

Dual pulleys encourage movements that mimic real-life motions, engaging stabilizer muscles and improving functional strength, something traditional machines often fail to do.

4. More Variety in Exercises

With two handles and adjustable arms, you can switch up grips, angles, and even do exercises like straight-arm pulldowns, cable rows, and face pulls on the same machine.

How to Use the Lat Pulldown Dual Pulley Machine

Here’s how to correctly perform a lat pulldown using the dual pulley system:

Step 1: Adjust the Machine

Sit on the bench and adjust the thigh pad so your legs are securely locked in.

Set the pulleys at a height that allows a full stretch of your arms when seated.

Step 2: Choose Your Handle and Weight

Attach single D-handles or other attachments like rope or bars.

Select an appropriate weight, start from a light weight if you’re new to this machine.

Step 3: Grip and Posture

Grab the handles with a neutral or wide grip.

Keep your chest up, shoulders down, and back slightly arched.

Step 4: Perform the Movement

Pull both handles down towards your upper chest while squeezing your shoulder blades together.

Pause for a second at the bottom, then slowly return to the start position.

Avoid leaning too far back or jerking the weight

Muscles Worked by the Lat Pulldown Dual Pulley Machine

While the machine primarily targets the latissimus dorsi (the large muscles of the back responsible for pulling movements), it also involves:

Trapezius (muscle between neck and shoulders): Especially the middle and lower traps when using different grip angles.

Rhomboids (upper back muscles between the shoulder blades): Crucial for scapular retraction.

Posterior Deltoids (Muscles at the back of your shoulders): The rear delts assist during pulling movements.

Biceps Brachii (Front upper arm muscle): Secondary muscles engaged during the pulldown.

Forearms and Grip Strength: Due to the cable resistance and handle control.

What to Look for When Buying a Lat Pulldown Dual Pulley Machine

If you're planning to invest in one for your home or commercial gym, here are some tips:

Build Quality: Look for a heavy-duty steel frame with powder coating.

Smooth Pulley System: Quality bearings ensure smooth cable movement.

Adjustability: Multiple pulley positions and seat settings are a must.

Weight Stack Capacity:  Choose based on your strength level and goals.

Warranty and Support: Only purchase with trusted brands that offer solid customer service.

Common Mistakes to Avoid

Using Momentum: Swinging your torso backward reduces tension on your lats and increases injury risk.

Shrugging Shoulders: Always keep shoulders down and back to target the lats properly.

Gripping Too Wide or Too Narrow: Adjust grip to suit your body structure.

Letting the Weight Snap Back: Control the eccentric (return) phase for full benefit.

Conclusion

The Lat Pulldown Dual Pulley Machine isn’t just a fancy upgrade- it is a powerful tool that can help you unlock true potential in your back training. With its versatile design, improved muscle engagement, and ability to fix imbalances, it's a favorite for both beginners and advanced lifters.

[fitliferegime]

Resistance Band Pullover: Muscles Worked, How To Do and Form

Searching for a powerful back and chest exercise you can do anytime, anywhere? Look no further than the resistance band pullover. This versatile exercise targets the muscles of the back, chest, triceps, and core.The resistance band pullover is perfect for at-home workouts or when you're short on time. You only need a resistance band to get a full upper body workout with this efficient exercise. In this article, we will learn about the resistance band pullover and how to do it correctly and safely to get the best results.

What Is a Resistance Band Pullover?

A "RESISTANCE BAND PULLOVER" is a good exercise that you can do at home to work on your chest and back. It is a variation of the traditional pullover exercises. The lying band pullover is a great alternative to the barbell pullover or dumbbell pullover.It is the best band exercise to build a strong rib cage and build serratus anterior muscle to build a complete chest and back.

Muscles Worked Band Pullover Work

The resistance band pullover is a compound exercise that works multiple muscle groups, such as the back, chest, shoulders and tricep.The primary muscles targeted during this exercise are the chest, latissimus dorsi (Back), and the triceps. Additionally, the exercise also engages the deltoids (shoulders) and the core for stability.The resistance band pullover primarily works: - Latissimus dorsi (lats) - Pulling motion contracts the lats to bring the arms back. - Pectoralis major (chest) - Pushing motion contracts the pecs to extend the arms forward. - Triceps - Extend the arms overhead and control the pullover movement. - Shoulders - Stabilize the upper body and keep arms overhead. - Core - Contract isometrically to stabilize the spine during exercise. - Serratus anterior - Hold shoulder blades down and back during the move. Read the full article

[iconicfitnessae]

Does Kipping Really Work? The Game Changer

You may have wondered about that movement CrossFitters (mostly) use to achieve gymnastic maneuvers on the bar for multiple reps, making it seem like they effortlessly pull themselves up to the bar. Well, the answer is quite simple: the key lies in the proper application of “Kipping.” Kipping is a technique widely used in Olympic gymnastics and particularly popular in the world of CrossFit. While some people may consider it controversial, when done correctly, it can be a valuable tool to enhance performance in certain gymnastic movements on the bar.

But this leads us to the following questions: What is Kipping? What is the purpose of kipping? How can I learn to kip? Is it okay to do Kipping?

The answer to all these questions (like most fitness-related questions) is the same: IT DEPENDS. It depends 100% on your objectives and whether this tool will help or hinder your progress.

What is Kipping?

First and foremost, it’s essential to understand that “Kipping” is a technique within Olympic gymnastics that allows you to generate momentum while hanging from a bar (or rings) and, as a result, execute controlled movements of your body on the bar to propel your bodyweight to your advantage. Whether it’s getting your chin above the bar (Pull Up), bringing your chest to the bar (Chest to Bar), touching your toes to the bar (T2B), or the famous and coveted “Muscle Up.”

What is the Purpose of Kipping?

The primary function of this movement, as mentioned before, is to facilitate an athlete’s ability to move their body around the bar or hanging object using the greatest range of motion possible with the least amount of effort to preserve energy and accumulate the maximum amount of work at a faster-than-normal speed. In other words, to be able to do more repetitions in less time with less physical strain on the major muscles involved, thanks to momentum generated by the athlete through three key movements:

•Hollow

• Superman

• Lat Pull Down

(None of these are less important than the others, it’s worth noting, that they are all crucial to the overall efficiency of the movement.)

Now, if we analyze the basic movements of this technique, we can notice a common factor in all three fundamental movements, and that is strength. Both in the Hollow and the Superman Hold, strength is applied throughout your body, from the tips of your toes to the tips of your fingers. Doing this correctly is of utmost importance because that tension in your body is what gives your kipping the necessary power to be effective.

Common Errors in Kipping

Like any movement, there are common errors that people make, often unknowingly, and in this case, the major ones are:

Applying the movement without the necessary strength

Bending the legs and arching the back (caused by and leading to not engaging the quadriceps properly)

Moving with legs apart (not squeezing the glutes)

Lack of coordination

How Can I Learn to Kip safely?

Have you heard that you’re never good enough to stop doing the basics? Well, this is a perfect example of that famous saying. Before attempting this movement, you need to absolutely understand how to do a Hollow and Superman (Arch) CORRECTLY.

The third movement, the Lat Pull Down, is executed at the same time as your hollow, and it helps us generate more momentum, allowing us to return to the arch with more force and become even stronger with each repetition.

Kipping Warm up

In order to execute these movements correctly, prior activation and a proper warm-up are indispensable to avoid the risk of injuries, especially in the shoulders, since it is a movement in which you are hanging the whole time. Your upper body needs to be ready for the sudden movement.

Dead Hang

Active Hang

Scap Pull Ups (Transition between Dead hang and Active hang)

After that, we can move on to the core area, working on:

Hollows

Supermans

Finally, it’s time to put each of the puzzle pieces in place, starting with:

Active Hang

Hollow / Arch

The correct transition between the Hollow and Superman positions (Arch when hanging from the bar) will generate momentum to initiate the “Kipping” movement. Once this transition is mastered, it’s time to add drills to improve the power of the movement and allow the hips to reach the highest point possible.

One of the drills we recommend is the “Hip Pump,” which consists of trying to lift your hands off the bar you are hanging from every time you reach the “Hollow” position during your kipping. This forces your hips to do the work of pushing the body for a correct transition. The more power you generate with your hips, the greater height you can achieve.”

Is It Okay to Do Kipping?

This technique is primarily used in bar gymnastics, but the hollow and superman are the foundation of all gymnastics in general. As mentioned before, this technique helps you do more in less time, but it must be clear that it’s not for everyone. If your pull-up training aims for hypertrophy, then it’s not the best option. However, if you plan to compete in events where performance matters, then definitely yes.

Finally, you must consider that if you’re going to do this movement, you need to have the necessary strength to do at least 1 to 3 strict pull-up repetitions; otherwise, this movement can be counterproductive. When hanging and balancing your body, your muscles and joints require a certain level of strength. If you still can’t do strict pull-ups, don’t worry; keep working on your basics until you master them, and then this movement will make many things easier for you. If you’re going to start doing this movement for the first time, make sure you have the support of an expert or coach, and remember:

YOU’RE NEVER TOO GOOD TO WORK ON THE BASICS 😉

[jodfics]

Tight Spot

Gender Neutral Reader x Bucky Barnes

Timeline: None / A little AU if you squint

Rating: SFW

Prompt: Bucky finds himself in trouble and needs a little help.

A/N: I’m convinced he doesn’t know his size...

MasterList

This was not James Buchanan Barnes's finest moment.

He was trapped.

His back was against the wall with nothing to help him out of the situation. Sweat beaded on his temples; the tiny room was stifling all of a sudden. The walls were closing in and a Stereo blared above him. He heard feet hammering up and down, passing his small prison, oblivious to him and his troubles. Bucky's eyes fluttered closed, and he breathed in deep through his nose – he needed back up.

"Y/N... I need..." his voice cracked before he could finish his sentence - he cleared his throat and tried again. "I need your help, Y/N." Bucky felt his cheeks heat up in humiliation as he heard familiar steps heading his way. If not for the uncomfortable constriction around his chest, he might have kept quiet. "I need you, now!" His voice was more apparent this time, and he heard a muffled reply before their head poked through the curtain.

"I'm here? What's – oh...oh Bucky." His jaw clenched as the other smothered a gleeful sound behind their hand; there was little sympathy for Bucky's plight.

The Winter Soldier, Hydra's Assassin, the one most thought wasn't real – a ghost – was stuck in a long-sleeved tee he had wanted to try on. The fearsome man was stuck in a piece of material, in a changing room, in the middle of a busy clothing store full of teenage girls doing their Saturday shopping. "This isn't funny - I'm going to tear it off!"

Bucky's face scrunched up a little, they were making fun of him and he couldn't defend himself. Not when their expression was so dazzling. their eyes shining as they smiled at his mishap. They were genuinely enjoying this ridiculous situation and all he could do was take a deep breath in. The material stretched obscenely over his chest as he did so, another giggle spilt from Y/N's lips and Bucky shifted from one foot to the other. "Yeah, yeah. This is hilarious – help me out, Honey." His eyes  were pleading with them to get him out of an awkward spot, "I just need you to pull it over my head; I can't do it without getting stuck again."

"Okay, okay, I'm sorry," Y/N stepped fully into the changing room, securing the curtain in place and cupping his jaw. "Just take a breath, Bucky. You're not in danger here." One hand dropped down to his shoulder and rubbed soothingly. Bucky's right arm was pulled up awkwardly. The material stretched across his chest and the collar was pressing into his neck. "Told you to get large..." Y/N untwisted the maroon top from his arm so that it could fall to his side, then they pulled it down his waist until it was on correctly. "That's tight... I can see everything."

The man's cheeks were slowly turning crimson and his lips pulled into a pout. He made to lift his arms so that he could push his chin-length hair back, but Y/N quickly stopped him, "Wait! I can hear the material screaming around your biceps! You're gonna rip it, and then you'll have to pay for it."

"Sure," Y/N smiled whilst running their palms down his sides, admiring how the skin-tight top flattered him, "You've gotten bigger, Bucky."

"Been eating a little better," his smile was small, not quite reaching his eyes, but he knew Y/N understood. As The Winter Soldier, he hadn't eaten properly between being frozen, thawed out and then missions. He didn't often get a full meal beyond what was needed to keep him alive. It hadn't been his handlers' priority; they gave him enough to provide him with the energy to get the job done.

During his time in Bucharest, Bucky had learned very quickly that food was essential to his health. He forgot how that real food could taste so good, but he hadn't strictly followed a proper diet.

He rolled his eyes and shook his head, "I didn't come to Romania to be arrested for changing room sex."  He would thank them later for their praise - and get them back for their mocking too. "Help me out of this. I'll buy the next two sizes up, and then we can get somewhere more secure."

Y/N would remind him by text to have breakfast, to eat lunch; they'd ask what he had for dinner. When Bucky came to their apartment, Y/N would feed him anything he wanted, as much as he wanted. Y/N had taken up cooking lessons to make sure Bucky was looked after.

"I'm proud of you, Bucky." Their voice was soft, genuine and gentle; Y/N leaned in to press a kiss to his cheek, hands resting on his chest to keep steady, "Let's get you out of this girl's blouse... though,' Y/N ran their hands through his long hair and smiled brightly, "It does look damn good on you."

Blue eyes widened, another blush staining his whiskered cheeks as he glanced away, "Don't, Y/N." Bucky looked away self consciously, bending at the waist to grab his own shirt off the floor and slip it on; he then nervously ran both hands through his hair to smooth it down. "You're gonna make me blush like a dame." Unable to help himself, Bucky pulled Y/N into his arms, holding them close as he peppered tiny kisses across their nose and cheeks.

Bucky still didn't like coming out in the open like this. He was constantly looking over his shoulder. It was partly why he had begun to panic in the changing room.

"Alright, handsome," hands pushed the hem of the top up over his defined stomach. Their thumbs dragging along his bare sides teasingly and made his muscles contract, "Lean down for me a little, arms out... Jesus, Bucky, we're going to need lube to get this off – nearly there." The tee slid off, leaving their boyfriend half-naked and his hair in disarray. "...You're beautiful, Bucky."

Y/N pulled away and walked to the curtain, "Then be a doll and buy that pretty, little tee." They sent a flirtatious wink over their shoulder, "I want you to wear it just for me." And then Y/N was gone, leaving Bucky with another piece of clothing that felt too tight.

[sauntered-vaguely-downward]

Friends. Eric Bemis x Reader

Warnings: None! 

Eric Bemis x Reader

Sorry couldn’t find a better gif. Just a slightly longer than planned oneshot I had in my head since starting watching season 3. 

You could remember the day your life took a slightly strange turn. Abby had asked you to drop off the notes from your English class as she had yet again missed another day of school. Being the amazing best friend in the world you obviously agreed to drop them round at the end of the day. Originally you had just planned to slip them through the letterbox, send her a text and make your way home, no need to hang about you had work to do. Things soon changed when you came up to your friend's house, only to notice that her front door was open a little, and from what you could see through the house there was a trail of destruction leading into the kitchen. Most people would turn around, call the cops, or not do what you did, which was to walk into the house, following the path of chaos.

When you entered the kitchen, slowly as not to alert anyone in the house, you did not ever expect to see what was before you.  Sheila, Abby’s mum, was standing covered in blood with what looked like an… ear hanging out of her mouth, while a body laid on the floor, blood leaking everywhere. Abby and Eric, your other friend, looking somewhat horrified but not nearly as surprised as you probably looked. It was only when Joel came into the house carrying a bag of cleaning supplies that anyone had noticed you were there.

“Shit!” Joel cried from behind you, “Y/N is here! What a nice surprise, look, Sheila, Y/N our daughter's friend, is here.” Sheila, Abby, and Eric all span round to see you looking horrified.

“Y/N! Hi!” Nobody really knew what to do. After some serious explaining, later on, Abby and Eric sitting down with you to explain everything, even introducing you to the talking head in the basement,  you found yourself helping clean up the blood through the kitchen. Safe to say, since that day you Abby and Eric had all become considerably closer, especially now that you were involved in everything in their lives, even the weird and wonderful.

You loved being friends with the duo, being able to relate to both of them. When it came to Abby, you always enjoyed her company, mostly because she was just as badass as yourself, believed in the same causes, shared the same music taste, and general ‘I’m the boss’ attitude as you. Abby, and her family were so much fun to be around, putting aside the somewhat homicidal tendencies of her mother, but no matter how similar you and Abby were, Eric was always the one you gravitated towards.

Eric was the biggest nerd going. Academic genius, lover of books and films, massive fanboy about basically anything that could be considered dorky, and you loved it. He was shy, sweet, caring, and unbelievably funny, even if he didn’t know it. From a while before the dead guy in the kitchen incident, you had a little crush on him, but after you became closer since then you realised just how wonderful he really was. Any time he could, he went above and beyond for everyone, even when it risked his safety. You couldn’t help but love him really, he was a total dorky dreamboat, you knew nothing would really come of it, but it was always nice to imagine. So when he offered to help you with some chemistry homework you were more than happy to let him be the hero.

When you knocked on his door his mum answered. You liked his mum, she was a bit forward but it was sweet how much she cared about her son’s interests and you loved her raw confidence in herself.

“Hello Y/N, Eric said you were coming by,” She smiled, welcoming you into the house. “You know where his room is, have fun.” Winking at you, she walked away into the kitchen. Giggling a little bit, you jogged up the stairs ignoring the little flutter of butterflies in your chest as you made your way to his door, feeling nervous as you knocked and waited to go in, not wanting to intrude on him. When he opened the door, a shy sorta grin on his face you couldn't help but smile brightly back at him.

Oh, how he loved that smile. You may have had a little crush on him for a few months or so but Eric, well eric was bloody smitten and for as long as he could remember. You were wonderful in every way. Sure you were gorgeous, and he thought you were one of the prettiest people he had ever come across, but that wasn’t why he adored you. You were simply you, unapologetically Y/N all the time. You knew what you liked, you worked hard on what you enjoyed, you were smart, kind, caring, and soft but there was always that badass side to you. You were complex but yet so easy to read. Some people didn’t get you, thinking you were a bit weird, but Eric loved that he could read you so easily. It was as though you were a book, but rather than it being in English it was in a language only Eric understood. He got that you had this dark side, you were a strong independent woman, but he loved seeing your softer moments when you helped people, or when you geeked out to him about the latest Marvel films or some Harry Potter fanfiction you had been reading before class, Eric adored you so when he looked at your big smile as you stood in his doorway, he couldn’t do anything to stop the butterflies from swirling around in his stomach and chest.

“Heyyyyyyyyy Eriiiiiicccc,” you beamed at him, dragging it out like an over-excited child.

“Hey, Y/N,” he blushed, loving how eager for everything you always were, “er come in, I’ve got all the books set out on the desk we need.”

As you walked into the room, you looked around, just admiring all the posters and merchandise that hung from the walls. Sitting down at his desk you looked at a framed photo of you, Abby and Eric, it was from before you were really close at all, if you remember correctly it was from the beginning of the year on some class retreat you had taken, the first time you had really joined the duo. That was ages ago now, you had no clue this photo had even been taken but the fact he had it made your heart flutter a little more than it already had been.

Eric smiled down at you before pulling up a stool to sit next to you at the desk. He helped you with all the questions you were stuck on, making sure you understood everything he was talking about. He loved watching as you listened, properly making sure you understood everything he was telling you. After what felt like only a few minutes, but was really closer to a couple of hours you were done, the sun beginning to set outside the windows. Eric couldn’t help but feel a little bit sad as you packed up your stuff, before really thinking it through, he suddenly blurted out,

“Doyouwannawatchamovie?” He cringed knowing how stupid he must have sounded. You giggled, noticing the blush in on his cheeks getting darker and darker.

“What did you even just say?” You smiled, laughing a little at how flustered he was.

“I was wondering if you wanted to watch a film, I’ll walk you home after if… actually, you know what don’t worry I don’t know why I asked, its getting lat-”

“What do you want to watch then?” You smiled, setting down your bag, moving to sit on the edge of his bed. Both Eric and yourself were a bit taken back by what was happening. Eric had neither planned to ask, let alone you agree to stay and watch a film, and you were a bit surprised he had asked at all. Trying to stop himself from stumbling over his words, he replied, rambling a little

“Well I have Lord of the Rings, but that's kinda nerdy so we can stream something instead. I have Netflix or Prime, it’s up to you really.” You liked seeing him this flustered, it was incredibly cute.

“Lord of the Rings is good.” Eric beamed at this response. God you're perfect, Eric thought.

After setting it all up, Eric turned back to see you sitting a bit comfier in his bed. As much as he loved seeing you in his bed, awkwardness crept into him a little, realising he hadn’t thought this much through, so as the film began to play he perched on the side of his bed, not trying to get to close in case you weren't comfortable with that. You noticed his awkwardness, deciding he needed to realise you were more than happy for him to get closer, you tugged him a little bit towards you, slowly bringing him closer so you were half hugging, you lay down a bit more than he was, your head just gently resting on his chest. Through the thin material of his t-shirt, you could hear his heart beating at an unnatural pace, which worried you, but as you went to pull away, an arm wrapped itself around your shoulders. You smiled, settling in closer to before turning your eyes to the small tv screen as the film played.

Eric kept his eyes fixated on the screen, worried that if he moved you would pull away and the moment would be gone. Now the awkwardness he placed upon himself was gone, his heart returning to a semi-normal heart rate, he was beaming inside as you cuddled against him. He wasn’t sure what this meant really, but he didn’t much care, right now at this moment he was just happy to be this close to you.

Around halfway through the first Lord of the Rings film, he noticed the sun had completely gone down, and the head resting on his chest had become heavier, your breathing becoming softer, more even. He looked down to see you had drifted to sleep in his arms. He smiled a warm feeling dancing in his chest. Trying not to disturb you too much, he lent down, just enough to kiss you gently on the head before pulling the blanket from beside you around him and yourself. Quietly he whispered a goodnight to you, smiling as he turned back to watch the film. Eric had no idea where this would go with you, but as the too drifted into a land of dreams, he couldn’t have been happier.

--

An hour or so later, Lisa came to check on her son and Y/N, having not heard much from them. As she entered the room, she couldn’t help but smile at the sight in front of her. The Tv was now running a long list of credits, and in the light of the TV screen, she could see her son cuddled up to Y/N, both of them happy in each other's arms as they slept. Snapping a picture to send it to Y/N’s parents to let them know they were okay, she smiled as she shut the door behind her, leaving her son to dream peacefully next to the one who had captured his heart.

[volleyballexplorer]

5 Volleyball Conditioning Drills and Tips to Help You

If you're serious about improving your volleyball game, it's crucial to understand the importance of volleyball conditioning drills. Volleyball is a physically demanding sport that requires a high level of fitness, endurance, and explosive power. Incorporating volleyball conditioning drills into your training routine can enhance your agility, strength, and overall performance on the court.

What is Volleyball Conditioning?

Conditioning is the process of getting an athlete's body in the best possible physical shape to perform their sport at the highest level. Volleyball conditioning is critical to building the endurance and strength necessary to perform quick movements and high jumps for an extended period. It also helps to prevent injuries and increase overall performance on the court.

Volleyball Conditioning Drills

Volleyball conditioning drills involve a range of exercises that can improve an athlete's speed, agility, power, and endurance. The focus is on building explosive strength and cardiovascular fitness that will translate to improved performance during the game. The most common types of volleyball conditioning exercises include plyometrics, agility drills, and endurance training. Full-Body Conditioning Workout: This workout targets all major muscle groups and improves overall fitness. - Warm up with 5-10 minutes of light cardio (jogging, jumping jacks, etc.) - Complete 3 sets of 10-12 reps of the following exercises: Squats Lunges Push-ups Pull-ups or lat pulldowns The bench press or chest fly Bicep curls Triceps extensions Abdominal crunches or planks - Cool down with 5-10 minutes of stretching lightly. Plyometric Exercises: Plyometrics are explosive exercises that improve power, speed, and agility. - Warm up with 5-10 minutes of light cardio. - Complete 3 sets of 10-12 reps of the following exercises: Jump squats Box jumps Lateral bounds Skater jumps Plyometric push-ups Plyometric lunges - Cool down with 5-10 minutes of stretching lightly. Endurance Exercises: Endurance exercises improve cardiovascular fitness and stamina. - Warm up with 5-10 minutes of light cardio. - Complete 3 sets of 30-60 seconds of the following exercises: Jumping jacks High knees Butt kicks Burpees Mountain climbers Jump rope - Rest for 30-60 seconds between sets. - Cool down with 5-10 minutes of stretching lightly. Resistance Training Exercises: Resistance training volleyball conditioning drills use weights or resistance bands to improve strength and power. - Warm up with 5-10 minutes of light cardio. - Complete 3 sets of 10-12 reps of the following exercises: Squats with weights or resistance band Lunges with weights or resistance band Deadlifts with weights or resistance band Bench press with weights or resistance band Lat pulldowns with weights or resistance band Bicep curls with weights or resistance band Triceps extensions with weights or resistance band - Cool down with 5-10 minutes of stretching lightly. Agility and Speed Drills: Agility and speed volleyball conditioning drills improve quickness, reaction time, and change of direction. - Warm up with 5-10 minutes of light cardio. - Complete 3 sets of 10-12 reps of the following exercises: Cone drills (forward-backward, side-to-side, figure-eight) Shuttle runs Suicide sprints Ladder drills Tuck jumps - Cool down with 5-10 minutes of stretching lightly. Always consult with a trainer or coach before attempting any new workout routine, and listen to your body and adjust the intensity as needed.

Tips for Effective Volleyball Conditioning

Effective volleyball conditioning involves more than just doing exercises. Here are some tips to help you make the most of your workouts: - Proper Form and Technique: It's essential to perform each exercise with the proper form and technique to prevent injury and maximize results. Make sure you know how to do each exercise correctly and be bold and ask for help from a coach or trainer. - Importance of Rest and Recovery: Adequate rest and recovery are as important as workouts. Give your body time to recover after each workout, and take rest days as needed. This will help prevent burnout and reduce the risk of injury. - Nutrition and Hydration Tips: Proper nutrition and hydration are crucial for optimal performance during volleyball conditioning. Ensure to eat a balanced diet with plenty of protein and healthy carbohydrates, and drink plenty of water to stay hydrated. - Gradually Increase Intensity and Duration: It's important to gradually increase the intensity and duration of your workouts to prevent injury and avoid burnout. Start with lighter weights or shorter workouts and gradually increase the weight or duration as your body adapts. By following these tips, you can ensure that your volleyball conditioning is effective and helps you achieve your goals.

Final Thoughts on Volleyball Conditioning Drills

In conclusion, volleyball conditioning drills and workouts are essential for becoming a well-rounded player. Improving your strength, agility, endurance, and speed will enable you to perform better during games and prevent injuries. It's essential to follow proper form and technique when performing exercises and gradually increase the intensity and duration of your workouts.  Remember to allow for rest and recovery time and to fuel your body with proper nutrition and hydration. By incorporating volleyball conditioning into your routine, you can take your game to the next level and reach your full potential as an athlete. Consistency is critical when it comes to conditioning, so don't get discouraged if you don't see immediate results. Stick with it and trust the process. With dedication and hard work, you'll see improvement over time. Read the full article

[freeonlineworkouts]

How to Do seated Rows Correctly?

#weighttraining

[vibrationplatebrain-blog]

Ideal Workout Plan To Receive A Lean Body In the Month

Whole body vibration brain damage Most of us all, in today's world, need the chiseled and low fat bodies. The first issue to be remembered in order to get a lean human body is the best diet. Typically the second thing is the actual appropriate workout that will certainly make sure that a person are generally burning the optimum amount of calorie consumption each day. So, to burn off proper calories per moment, it is advisable to focus on the particular right exercises as well as conduct them in the appropriate way.

Whole body vibration brain damage

The top 10 workouts to be able to get a lean toned body in a month

In the event that you want to have a lean and muscular system knowning that too in a single month's period, then below is the list involving this sort of workouts. These may help you to your own fat burning process, as a result giving which you lean entire body.

Bench Press: Pushup is usually that workout that not simply gives you a great shape and also builds massive inner durability. It is definitely basically an chest training and the target muscle groups are pectoralis major, deltoids (anterior) and triceps. For you to maximize your own personal results, a little bit position typically the torso throughout the form of a arc on the counter, and the neck again and down. It can help to maximise the arousal of the torso muscular tissues, so as to provide the greatest results.

Barbell Pullover: This particular workout is designed at the upper respiratorio muscles, intercostals muscles, force brachii, triceps and often the serratus anterior muscle class, that is, lean muscle connected with the rib cage. This really is one of those routines that will help to remove down the fat part about your chest and also build the leaner along with chiseled breasts within any month. For this exercise routine, always opt for some sort of weight that will aid to accomplish the maximum movement probable. You can easily know the proper activity associated with the barbell during the actual exercise, that is a new must for capitalizing on the particular gains.

Bent over Barbell Row: This exercise goals for the deltoids, lats, over arms, biceps and additionally the lower back. For anyone who is doing this workout with the correct manner, you then are bound to experience the muscle tissue below your personal shoulders lose. Always employ a wide grip just for this workout to get typically the best results.

Deadlift: This specific is that workout that will help to get a good core plus help the lot in constructing a slimmer body if you accomplish the idea correctly. This work out truly aims for often the muscles from the lower rear, the hips, quads, butt, hamstrings and also the actual over arms. The deltoid muscle tissues furthermore work out through this exercise. To put it briefly, this particular is a full physique training that gives an individual the desired outcomes.

Travails: This is a element exercise routine that works intended for your entire body, supplying you with a wonderful lean human body in addition to burns fat similar to nightmare. This workout is actually one of the almost all significant in any toughness training regime. The marked muscle groups include quads, hamstrings, decrease back, hips, and butt. Squats are said for you to be the particular king regarding all other routines, while this exercise alone will help a lot to take full advantage of your muscular advancement. Often the sumo squat can be a change of the original zero workout. In the culminante lift, the feet usually are placed wide separated as well as the toes of typically the ft are turned outwards generating an angle, nevertheless in the lens case of often the regular and typical deadlift, the toes in the foot face forward. The actual atroz squat puts far more pressure on the inner leg muscles and the butt. In the case involving the regular electrical power ouvrage, the stress is equivalent in all the places of the thighs and leg, quads, hams, calves, butt and also hip flexors.

Knee Hit: Leg press mostly objectives the hips, hamstrings, quads and the glutes. This kind of workout determines the power of your own legs in which are also a have to for getting a very good shape. Men and women tend to help skip the lower limbs along with often end up shopping peculiar, with a large upper body in addition to slender legs.

Pull-ups: This is certainly this workout that will provide you with the V-shaped torso. The targeted locations include lats, over arms, force, and also the actual rhomboids. Perform this specific exercise to get a more lean as well as fat-free back.

Weight Make Press: The goal areas tend to be upper pectorals, rotator cuffs, shoulders, and also triceps. To have the maximum effects always push the dumb-bells with your side going through each other. You could do this workout using or without any back again support. This is the particular very best workout for acquiring huge deltoids. The photographs shown below will probably guideline you properly, how in order to carry out the dumbbell make click without mistake.

Dips applying parallel bars: The particular target muscular tissues include preliminar deltoids, triceps, and pectorals. This exercises are one connected with the most important to be able to lose fat close to your current triceps and upper body, within order to get some sort of lean carved look inside a month's moment. That workout is also just about the most important exercises in a new calisthenics workout regime. Typically the stats shown below offer a obvious description associated with how to perform dips using parallel bars within the most effective way. Often remember that suitable establishing and finishing over exercising is a must throughout order to supply you with the highest results. Often men and women usually tend to do the dips in the wrong way.

Sit down ups along with crunches: Take a seat ups and crunches focus on the core muscle tissue in addition to also the tummy body fat. The two of these workouts combined jointly can assist a lot for you to cut down the surplus excess fat layer of your own personal tummy to help you to help get a prominent some packs. The muscles which are resolved during situps and crunches are evidently mentioned inside the pictures.

[stay-healthy-org]

Lose fat and gain muscle in 8 months, even at 50+!

Lose fat and gain muscle in 8 months even at 50+! That's what Haylee Corron did when she walked in to the gym, and sought help from personal trainer Stefanie Tsengas. Taking your time to lose fat is essential to keeping it off, especially for those of us 50 and over! - Personal trainer Stefanie Tsengas said she helped her client Haylee Corron burn fat and build muscle in eight months. - Tsengas first had Corron master the basics and then make small progress every week, she said. - She said she divided workouts into push, pull, and leg exercises to hit every part of the body. 21-year-old Haylee Corron was unsure of herself when she first walked in the gym, according to personal trainer Stefanie Tsengas. The Cleveland-based trainer said in their first meeting a year ago, Corron was insecure about how to start an exercise routine, but wanted to lose fat, build muscle, and gain more confidence in her body. Tsengas said she used Corron's goal to create a twice-a-week workout plan that would hit the entire body and then built gradually on it to get best results. Corron said Tsengas often pushed her past her comfort zone, but showed her just how capable her body was. Not only did Corron exceed Tsengas's expectations at eight months, she also gained the confidence to consistently go to the gym on her own two to three times a week in addition to their sessions together. Stefanie Tsengas

Corron first mastered the basics

As someone new to the gym, Tsengas said Corron's initial program focused on mastering the technique of basic exercises. She said she started Corron mostly on machines because they help stabilize your body and are easier to perform correctly. Tsengas met with Corron two days a week, which she said is the average amount most people commit to. Since Corron wasn't looking to build a specific muscle, Tsengas said she divided her workouts into push, pull, and legs, an effective way to make sure you're hitting every part of the body. Corron did push and pull exercises one day, Tsengas said, and legs on the other. Push exercises mostly target the chest, shoulders, and triceps. Tsengas started Corron with push exercises like the chest press, chest fly, shoulder press, dumbbell lateral raises, front raises, rear delt fly, and cable tricep push-downs. Tsengas said that pull exercises mostly hit the back and biceps. She said lat pull-downs, single-arm dumbbell rows, pull-ups, and bicep curls were all a part of Corron's initial program. A leg day for Corron included exercises like squats, hip thrusts, lunges, leg extensions, and leg curls, she said.

Woman weightlifting with barbell

Lose fat and gain muscle in 8 months, even at 50+!

Tsengas added a little more every week

Tsengas said that she made sure that Corron was progressing in small ways every week. She gradually moved her off machines, and made sure that Corron wrote down her workouts so she could add to them every session. "It's always about increasing, whether it's just doing one extra rep, adding an extra set, changing the tempo, changing the weight," she said. This concept, Tsengas said, is called progressive overload, which is when you continually increase the physical demands on your body in order to maximize gains. Corron said there were many moments where it felt like a workout might be too much for her, but she was often surprised by what her body was ready for. She said she quickly built more confidence seeing how much she was progressing. Tsengas also targeted specific muscle groups that Corron was interested in working on, like the shoulders and glutes. Corron said she began to see more muscle definition about two months in, but noticed the most clear fat loss and muscle gain when Tsengas took photos at eight months. Corron said she also became much more confident in the gym as she saw how effective the program was. She has trained with Tsengas for over a year now. Left: Corron at 0 weeks Right: Corron at 8 months Courtesy of Stefanie Tsengas

Lose fat and gain muscle in 8 months

Consistency and commitment are essential

Consistency is the most important part of starting an exercise program, Tsengas said. Sticking with a program through mental and physical blocks, she said, was Corron's biggest challenge. Corron said training with Tsengas has taught her that progress is often slow, but having more confidence in herself and her body made her trust the process. "From when I originally started with her to now, I do see a lot of change in me that I'm very happy with. But now I just want to keep going, keep going," she said. Read the full article

[hellocontingencies]

7:00 A.M.

Request: 15. “Why have you been avoiding me?” With Steve Rogers, please?

Character(s): Steve Rogers, Reader, and a few other Marvel Characters..

Warnings: Fluff

A/N: Send requests here.

“You have got to be kidding me” You muttered to yourself after seeing the scene unfold before your eyes.

Your normal 7:00 am sparring time with Steve, taken over by Sharon Carter herself, again. This was the second solid week this had happen.  Now  Sharon has always been kind and polite to you. She has never given you any reason to dislike her in anyway.

It was no secret you were quite fond of Steve. He was always so considerate of everyone, he welcomed you to the team with open arms. Your regular sparring sessions and breakfast discussions made the two of you become close friends. You’d introduce Steve to new music, movies, books, foods, etc. that is until Sharon started taking your spot.

The training times with Steve got pushed back more and more. Steve seemed to replace a lot of your everyday norms for Sharon.  

You’re not a morning person but Steve always gave you something to look forward to during those early hours, he made it all worth while. The routine began, wake up at 6:30 am, brush your teeth, put your training clothes on and make your way down to the gym. But there she was pinning Steve to the mat with a smile on her face, again.

“Good Sharon, you got out of that hold correctly this time, not giving your opponent an opening. She replied with a small smile leaning in closer.

His already sweaty rosy face turned a deeper shade of red. The two of them stayed in the intimate position.

“Ahem..” drawing their attention clearing your throat, leaning against the gym wall.

Quickly glancing Steve’s eyes widen. Sharon quickly yet gracefully stands up, offering a hand to Steve. He quickly stands ignoring Sharon’s offer, making his way towards you.

“Y/N, I’m sorry Sharon came in a few minutes early asking for help with a certain technique. I-I didn’t know it ran over.” He says stammering whilst wiping his forehead of sweat.

“Y/N it’s not Steve’s fault, I totally take the blame, I don’t mean to run into your slot, I just wanted to get a quic-”

Putting your hand up stopping Sharon, “I get it, you have to make sure you’re always one step ahead of the opponent, right?” replying with a  forced smile  bite to your tone. Steve chokes on his water trying to regain his composure.

Sharon clears her throat, “Right. Steve, I’ll see you later at the conference. Thank you again.” She gives a curt nod to you walking out of the gym.

Steve’s looking like a deer in headlights face beaming bright red, walks away to tape his hands. “Uh, let’s get started Y/N, you’ve missed a few sessions so you’ll have to catch up a bit.”

You roll your eyes walking behind him, “No Steve, you’ve missed a few sessions, our 7 o’clock slots have been replaced by Sharon.” you sass

“That’s not all that’s been replaced” muttering to yourself.

“Listen, Y/N I’m sorry, maybe we can move the time back so that way I can work with Sharon more and help her ou-”

Ouch. Quickly disguising your pain with a stoned-face expression.

“Fine Steve.” you say, tossing the tape at him. “I gotta go, I’m supposed to meet Nat for something.”

“Y/N- Wait I-” Steve says confused.

You had already left the gym giving no response. Days went by without you showing up for your sessions. Sharon would show up for the 7 o’clock spars, but they weren’t the same to Steve. Steve would go to the kitchen to look for you for your daily breakfast chats, yet you were no where to be found. He’d see you in meetings but you quickly darted when they ended. He’d stop by your room, but there was no answer.

Steve missed you, he realizing how much he took for granted your company. Making his way into the kitchen to get his morning coffee, he heard someone pouring a cup, he perked up hoping it was you. Disappointment filled his eyes, seeing it was only Natasha.

“Morning Nat, have you seen Y/N?”

Natasha glanced at him, “Yeah I just trained with her about 10 minutes ago, she was going to take a quick shower and we were going to grab some breakfast.” 

“Oh alright, I’ll stay and wait for her..” he poured himself a cup and sipped.  Natasha studied his face, catching a glimpse of sadness in his eyes.

“You two haven’t been as close as before… trouble in paradise?” Natasha says looking out the corner of her eye. “Yeah, we haven’t, I’m not sure what’s going on, it started a couple weeks ago we had a discussion about Sharon taking her session time and-”

Natasha chuckles giving him a knowing look “You Cap, are one clueless man, someone is avoiding you.” Natasha pulls out her phone typing a quick message, placing it in her back pocket.  “ I’ll help you out this once.” she winks leaving the Kitchen

Steven furrows his browns in deep thought. What did he do?

“Tasha we’re about to go eat, you can’t possibly be stuffing your face right now. I mean honestly I don’t know how y-.” Stopping in your tracks shocked to see Captain America himself. Looking effortlessly stunning. Great, you’re still catching feelings for him. Snap out of it Y/N, act as natural as possible.

Steve perks up “H-hi Y/N, I haven’t seen you in a while. Where have you been?” he says with a smile.

Walking over to pour your coffee “I’ve been here, in plain sight Steve.” Turning to walk away you feel a hand lightly holding onto your elbow.

“Y/N Wait.” Steve says. “Steve I have to go I have to meet Natasha to train and I’m lat-”

“Natasha just left 10 minutes ago explaining she trained with you earlier. So I know that’s not true..” He says eyebrows furrowed.

Dangit.

“Why have you been avoiding me? We barely see each other, and we hardly spend any time together.” Steve says

“Your point is?” You say facing him. “D-did I… what did I do wrong that you’re avoiding me?”

You start to feel the anger rise “Oh for the love of… Steve, you hardly have enough time for me. You seem to be keeping yourself busy with Sharon. Looks like you’ve been having a grand time with her, so how are you so concerned that we never see each other?”

Steve’s voice slightly raises “Doll, I’m not sure what you’re getting at but you’ve been avoiding me and I’m not sure what you want me to do, I can’t read your mind Y/N.”

Slamming your mug down “I’ve been avoiding you because I’ve been replaced, and I’m not trying to get in between you and Sharon. You don’t need me when you’ve got Sharon taking over everything. I’m not going to get in the way between whatever you two have going on Rogers. You proved that when you replaced her for me with our sessions, with our daily breakfast, everything. So what else am I supposed to do? I’m not waiting around anymore Steve. You replaced me, you shouldn’t be wondering why I’m avoiding you. It hurts seeing someone you care for and love just replace you and oh I’m bored so I’m going to go find Y/N after weeks just to see-”

“You love me?” Steve says stunned. “Is that really all you got out of that, I can’t believe you. I’m-”

Steve closes the distance between you, hands cupping your face, staring at you, eyes full of guilt, sadness, and love.

“I’m sorry I hurt you.. I’m so sorry, I never intended for you to feel left out. Or as if I was replacing you. I can never replace you, Y/N. I’d never ever replace my best girl.”

“I-I-I don’t know.. wha-” You stutter.

“I’m not finished.. I didn’t think you felt the same for me. I’ve liked you for  a long time now, you always made my day. The days got a lot less exciting when I didn’t see you anymore and I don’t want that to happen again. I love you too Y/N. and I’m sorry.”

Steve closes the distance and kisses you slowly. He wraps his arm around your lower back while his other hand caresses your face.

Shocked at first, you then fall into the kiss, standing on your tippy-toes, hands wrapping around his neck.

He breaks the kiss, smiles and looks into your eyes. “Would you like to have breakfast with me tomorrow? 7:00 am?

You smile “What about your morning sparring sessions?”

He chuckles and wraps his arms around your waist, “Going forward, those are going to be booked for a special girl.”

You smile, cupping his face pulling him in for another kiss, “7 A.M. Rogers, don’t be late.”

He chuckles, “Yes ma’am.”

Sealing the deal with a kiss.

[maxrcas]

1.03.22

Service

Previously, Marceline has been doing lat pulll downs, yet she she wished to learn how to do pull ups. Thus for past 2 weeks we were focusing on that. I have thought her how to properly stretch and warm up to prevent any injuries. Moreover, we plan to initially do pull ups on a special machine which allows them to be easier, then resistance band and finally to do a pull up by herself. Pull up is a among one of the hardest excersies overall, many people struggle with doing them and those who can do them tend to perform them in a bad manner and not engage their back as their should. Thus for now we have been focusing on activating her lats (biggest back muscle mostly responsible for the motion during pull ups). It is crucial to have that muscle mind connection as it allows for better gains and ensures that one feels when they are performing the movement correctly. Thus as mentioned for now we will put strong emphasis on pull ups

[squatuniversity]

Welcome back to Squat University. Last week we started a blog series on improving upper body mobility by addressing limitations in thoracic spine (mid-back) mobility. This week we’re going to move on and discuss two muscle groups that limit mobility from both the front and back side of the body: the latissimus dorsi, teres major and the pectorallis major/minor.

In order to show great technique during any overhead barbell lift (and even get a proper hold of the barbell when you place it on your back when squatting) you need a sufficient amount of flexibility in these muscles. If you haven’t screened your mobility to see if these are weak links, check out “this blog” now!

Lat and Teres Major Flexibility

Today I want to start by sharing with you three simple exercises to help you efficiently improve your flexibility in the lats and teres major muscles.

Soft Tissue Mobilization

Box Lat Stretch

Eccentric Curl Ups

Soft Tissue Mobilization

Soft tissue mobilizations with a foam roller can be a great way to improve the flexibility of stiff lats/teres major muscles.5 Start by lying on your side with one arm raise over your head and a foam roller pinned under the outside of your armpit (this is where these two muscles run from the back and attach to the arm bone or humerus). Because these muscles are strong internal rotators of the shoulder, we want to mobilize these tissues in the position of desired change (external rotation). To accomplish this, place your palm of your extended arm upward toward the sky as you lie on the foam roller.

Move up and down this muscle until you find an area that is tender. Pause on this spot for a few seconds before moving on. You can also take this mobilization one step further by pausing on the tender area you find and then moving your arm over your head and back for a few repetitions. Make sure to move slowly on the foam roller as going quickly will have little effect on improving flexibility.

You can also perform soft tissue mobilization on these two muscles with a small ball (lacrosse or tennis ball). The smaller surface area of the ball allows you to focus your treatment on a more specific area and create more change in the underlying tissues compared to the foam roller. Stand next to a wall and trap a ball between your body and the wall. Slowly move around until you find some stiff and tender areas. From this position, you can again pin the tender area down and move your arm up and down slowly over your head.

Recommended sets/reps: 1 set of rolling for 1-2 minutes

Box Lat Stretch

Assume a kneeling position close to a box or bench. Grab a PVC pipe and position your arms in a “V” position (hands grabbing wide with elbows held close together). Face the box and place your elbows on top.

Next, sit your hips back on your heels and simultaneously round your upper back and pull your hips under your body as your arms are elevated over your head. You’ll notice this box stretch is performed slightly different than if trying to increase thoracic spine mobility.

Because the lats run the length of your spine, rounding the back as you sit your butt on your heels puts this muscle on stretch. If you’re doing this correctly, you should feel a stretch along the lateral part of your back and into the lateral armpit region (where these muscles attach to your arm). You should not feel this in your shoulder joint. Hold this end range stretch for 5 deep breaths in and out before returning to the starting position.

Recommended sets/reps: 3-5 repetitions

Eccentric Curl Ups

While a large majority of research and practical understanding of how to improve flexibility of a stiff/short muscle rests with stretching and soft tissue mobilizations, there is a growing amount of science that supports the use of eccentric exercises to help lengthen a muscle.1 In fact, some studies have shown that eccentric training can lead to significant improvements in flexibility in as little as 6 weeks.2,3

An eccentric contraction describes the action of a muscle lengthening under tension. This is the opposite of what happens when a muscle shortens as it contracts (called a concentric contraction) like when you perform a bicep curl.

A way to eccentrically lengthen stiff lat muscles is with an eccentric curl up. With an underhand grip on a pull up bar (an externally rotated position to place a stretch on the lats) jump up to the top position and slowly lower yourself back to the ground. This lower should take no less than 5 seconds to fully extended your arms.

If you do not have adequate strength to perform this exercise on the pull up bar, I recommend using a lat pull down machine. Stand next to the machine and grab the bar, holding it close to your body (as if at the top of a pull up). Keep your hold on the bar as you then sit down before slowly letting your arms raise back to an extended position over your head against the resistance of the machine. Stand back up and perform the same movement sequence again.

Recommended sets/reps: 2-3 sets of 5 reps for a 5 second slow lower

Pec Flexibility

Next, let’s discuss how you can improve your flexibility of your pec muscles (major and minor) with these three exercises.

Soft Tissue Mobilization with A Ball

Corner Pec Stretch

Foam Roller Pec Stretch

Soft Tissue Mobilization  

To mobilize the pec muscles, start by finding a wall and grab a lacrosse or tennis ball. Trap the ball between your chest and the wall. Slowly move the ball around your muscles until you find a tender area. Pause on each of these spots for a few seconds before moving on.

You can also add in some active movement with this mobilization. Once you find a tender area, start moving your arm out to the side away from your body and back. This can increase the effectiveness of the exercise.

Recommended sets/reps: 1 set of 1-2 minutes

Corner Pec Stretch 

Find a corner in the room you are in and place your arms out to the side in an “L” position. Place your hands on the walls and slowly lean into the corner. Make sure to keep your core slightly braced and back completely flat (no low back sag). This movement should bring out a good stretch in your chest if you have stiff pecs (especially the pec minor).4

Be cautions not to push too hard with this stretch as doing so can place harmful forces on your shoulder joint. You should only feel a stretch in your pec muscles, not the front side of your shoulder!

Recommended sets/reps: 3 repetitions of 10-30 seconds

Foam Roller Pec Stretch

For some the previous stretch may be too intense. For this reason, we can modify it by using a PVC pipe.

Lie on the foam roller. The foam roller should be positioned in line with the length of your spine. With a PVC pipe (or broomstick) in hand, raise your arms with elbows straight over your head as far as you can. Keep your core braced to limit your low back from arching and ribs from flaring out as your arms move.

This should bring out a light stretch in your chest as your arms reach their end position over your head. Hold this low load stretch for 30 seconds. I caution against performing this stretch with a barbell or with a heavy object in hand as it can easily place excessive force on the shoulder joints. If you are feeling tingling or numbness down your arm/fingers, you are probably stretching too aggressively. You may also be demonstrating signs of adverse neural tension (which is another topic altogether).

Recommended sets/reps: 3 repetitions of 10-30 seconds

Making It Stick!  

Once you’ve performed the prior exercise (whether it was to improve the flexibility of the lats/teres major, pec muscles, or both), it’s now time to learn how to control this new range of motion you have just created. Two ways you can accomplish this:

Reach-Roll-Lift

Wall Hand Stands

Reach-Roll-Lift

Start by lying on your stomach with your hands positioned by your shoulders and palms facing down. Next, push your hands above your head as far as you can (this will mimic the motion of a standing barbell press). Once your arms are fully extended, rotate your arms so that your palms are now facing upward towards the sky.

From this position, raise both arms off the ground as far as you can (making sure your elbows remain straight).  After holding for 3 seconds, lower your arm back down before rotating it to the original palms-down position and then returning back to the starting position.

Previously your stiff muscles would have limited how much you could roll your palms upward toward the sky when your arms were elevated over your head (the motions of external rotation and flexion). After performing a few of these you should feel a good amount of fatigue in the posterior shoulder muscles indicating you’re doing them correctly.

Recommended sets/reps: 2 sets of 5-10 reps.

Wall Hand Stands

Performing a handstand is a great way to work the same muscle groups that are used during lifts such as barbell push press and jerks. Handstands will change your core stability, shoulder proprioception, shoulder endurance and highlight any faults you have from the wrists down to your hips. The wrists will be extended with your arms locked out and stacked directly in line with the shoulder blades and torso. The big difference between a handstand and the end position of a barbell press or jerk (other than being upside down or not) is whether the resistance being supported by your shoulder complex is your own body weight or that of a barbell.

Now that you have improved your mobility to move your arms into a more efficient position over your head with the prior exercises, we can use the hand stand to teach your body how to create the stability and strength needed to maintain this capability and “lock it in.” However, because the balance needed to perform an unassisted hand stand on our own is something most of us lack, we can use a wall to help modify the movement and still get the same great benefits.

Find a wall and walk your feet up it as you push yourself into an inverted position. The goal is to walk your hands as close to the wall as possible in order to bring your body into a fairly vertical position (mimicking the unassisted hand stand). In the end position you should be able to ideally draw a straight line from your wrists through your upper body. You can perform this exercise with your body completely extended or with your hips and knees flexed against the wall (as if you’re mirroring what a deep overhead squat would look like).

Recommended sets/reps: 3 reps of 20-30 seconds

It’s no wonder that gymnasts are able to make a smooth transition to Olympic lifting. Gymnasts usually have the prerequisite shoulder stability, core strength and overhead mobility to achieve ideal technique with lifts like snatches, clean & jerks and push presses.

Training Program Considerations

If the flexibility restrictions you have developed are severe and have lead to shoulder pain, consider modifying your training program. Over working certain muscle groups (like the lats and teres major with a ton of pulling exercises or your pecs with a lot of benching) can create imbalances that further mobility restrictions and worsen pain. Removing or decreasing the volume and intensity of the following exercise while you work on overhead mobility/stability is a great way to hit the reset button. Once you have the new found overhead mobility and your shoulder stability improves, you can slowly re-introduce these exercises back into your program.

Deadlift

Snatch & Clean Deadlift or Pulls

Pull Ups

Rope Climbs

Bench Press or Push Ups

Ring Dips

Push Press

Obviously the above exercises are crucial for weightlifters, powerlifters and CrossFitters. They should not be performed at the expense of shoulder mobility and you should not be pushing through sharp intense pain. Once exercises have been removed or modified they should then be replaced with those that will help support the improvements in flexibility.

You can perform these at initially with a suspension trainer or set of gymnastics rings. If you’ve never performed these before, a good teaching cue is to start the exercise from the end “row” position.

While grabbing the rings or grips of the suspension trainer, squeeze your shoulder blades together and start walking your feet forward as you lower your body towards the ground (creating a more difficult angle of pull). Stop when you find a position that is challenging to hold yourself up but not too hard to maintain your posture (you should be able to draw a straight line from your feet to your head).

From this position, lower yourself down until your arms are completely extended. Make sure your core stays braced and your body in a straight line during this movement (no low back or hip sag!).

To increase the difficulty of this exercise, continue to lower your body towards the ground until you are close to parallel. If you don’t have a suspension trainer or set of gymnastic rings you can perform the inverted row with a barbell positioned in a rack. You can also place your feet on a bench or box to increase difficulty.

Recommended sets/reps: 2-3 sets of 10 reps for a 3 second hold at the top “row” position.

Final Thoughts  

As you can see, improving flexibility of your upper body muscles isn’t only about what exercises you perform, but also what exercises you avoid or modify. Improvements in flexibility will not happen overnight. Being consistent with these mobility drills and by modifying your training program, you should start to notice progress in shoulder mobility and improvement in pain (if you have any). Sometimes when we run into a wall, it’s smart to take a step back and hit the reset button.

I recommend performing the wall screen from this prior blog every few days to check your progress and ensure you’re on the right path.

Until next time,

Dr. Aaron Horschig, PT, DPT, CSCS, USAW

With

Dr. Kevin Sonthana, PT, DPT, CSCS

References

O’Sullivan K, McAuliffe S, Deburca N. The effects of eccentric training on lower limb flexibility: a systematic review. Br J Sports Med. 2012;46(12):838-45

Mahieu NN, McNair P, Cools A, et al. Effect of eccentric training on the plantar flexor muscle-tendon tissue properties. Med Sci Sports Exerc. 2008;40:117-23

Nelson RT, Brandy WD. Eccentric training and static stretching improve hamstring flexibility of high school males. J Athl Train. 2004;39:254-8

Borstad JD & Ludewig PM. Comparison of three stretches for the pectoralis minor muscle. J Shoulder Elbow Surg. 2006 May-Jun;15(3):324-30

Beardsley C, Škarabot J. Effects of self-myofascial release: a systematic review. J Bodyw Mov Ther. 2015;19(4):747-58

Cheatham SW, Kolber MJ, Cain M, & Lee M. The effects of self-myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: a systematic review. Int J Sports Phys Ther. 2015;10(6):827-838

  Improving Lat & Pec Flexibility Welcome back to Squat University. Last week we started a blog series on improving upper body mobility by addressing limitations in…

[bree300]

Weight Lifting For Weight Loss Program

We all know that when you decide to workout in order to lose weight, it is best to start out with a diet plan too. Diet is very important in aiding in weight loss, but diet alone can also be difficult to stick to. If you are looking for an easy way to lose weight without changing your diet at all, then perhaps weightlifting will be the answer. Weight lifting has been around since ancient times and was used by many cultures as a form of exercise. It’s not just about building muscle mass though; there are other benefits to weight training such as improved cardiovascular health, increased bone density, better balance, and even more strength!

Weight Loss Tips:

How To Lose 10 Pounds In 2 Weeks? The best thing that I have found so far when it comes to

losing weight

fast is actually something called “the ketogenic diet” or

Keto diet.

This type of diet focuses on eating foods high in fat content while limiting carbohydrates intake. As you can imagine this kind of diet will help your body burn fats instead of carbs for energy which means faster results than any other diets out there. If you want to learn how the keto diet works then check out my article here –

https://www.diet-tips-reviews.

There are many benefits of incorporating weights into your workouts.

Weightlifting is a great way for people who are trying to lose weight to stay fit and healthy. It can be a strenuous form of exercise- so it's important not to do too much at once. Many people find that by alternating between aerobic exercise and weightlifting, they can continue to burn calories while building muscle. The best part about weight training is the fact that you don't have to spend hours doing cardio exercises or running around like crazy just to get results. You will see changes within days if you follow this plan correctly. The key here is consistency.

Weight lifting is one of the most important components of a weight loss program. There are many benefits to performing weightlifting, but some people are hesitant to try it. Weightlifting can help you feel better about your body, increase your confidence, and improve your moods. It also helps build muscles which makes them look more toned and leaner. If you want to lose fat without losing strength then weightlifting should be on top of your list! Here's how: The first thing that I would recommend doing when starting any new diet or exercise routine is to start small. Start with something simple such as walking for 30 minutes every day at lunch time.

* **Build Muscle** —Muscle burns more energy than fat does.

Weight Lifting For Weight Loss Program: What are the best weightlifting exercises for weight loss? The first thing you need to know when choosing an effective weightlifting routine is what type of equipment you will use. You should choose weights that allow you to lift as heavy or heavier than you would if you were using free weights. If you have access to machines such as leg presses, chest press, lat pull down, etc., then these types of machines may be more beneficial in helping you lose weight. However, if you don't have access to a machine and only have dumbbells at home, then it might make sense to stick with those instead. In either case, remember that lifting weights can help build muscle mass which helps burn calories even after you've finished working out.

Conclusion :

The best way to get started is by choosing the right type of exercise for your goals. For example, if you want to lose fat, then cardio exercises are probably not going to work well for you. If you're looking to gain strength or improve endurance, then resistance training will likely do better than cardio.

[sheriff-bow-and-arrow]

Genius (Chapter 4)

Words: 4095

Warning(s): FLUFFY STUFF

Summary: The reader gets a lat night call from Rick, asking her to come to Alexandria to pick up supplies that they have for you. Afterwards, you spend a little quality time with Carl Grimes. 

The comforter on your bed covered your entire body, engulfing you in a cave of darkness. You were scrunched up in the fetal position, cradling yourself. A familiar voice rang through the walkie talkie that sat nestled on the pillow next to your head, relaxing you and pulling you towards the familiar feeling of slumber. Carl and you had done another one of your late night chats, that time with Carl talking to you continuously about the comic books that he used to read as a kid and how they will never create anymore volumes.

“...and they left the last one on a cliffhanger, so now we won’t get to see what happens to Sergeant Drake.” Carl sighed and the walkie went silent.

Your eyelids were like weights on your eyes, lowering halfway before you lifted them all the way. The process repeated itself over and over again.

“(Y/N)? You there?”

You jolted up, forcing your eyes open and grabbing the walkie talkie. You pressed the red button on the side of it. “Sorry! Sorry! I was dozing off! I’m awake. I was listening!”

When you removed your finger, you could hear Carl chuckling. You ran your hand tiredly down your face and shook your head.

“I bet you weren’t.” Carl retorted.

“I was, I was,” You reassured him, laying back down in the same spot as you had been before, placing your covers back over your head.

“Prove it. What was the last thing that I said?” Carl asked with a smirk clearly on his lips.

“Um…” You trailed and ran your tongue over your bottom lip. “Something about not finding out what happens to Sergeant...something-or-another.”

Carl chuckled. “Close enough.” He said.

You gave a nod. “Well, if...if you’re so worried about what happens to him, then what we can do is make our own stories about him.”

Carl’s side of the line was silent before you heard him speak, a little frantically than before. “That’s the best idea that you ever had!” His voice was hush but still excited.

“Really?” You yawned. “I thought my mustard and cheese sandwich with guacamole idea was pretty good.”

“That’s just gross, (Y/N).” Carl chuckled lightly. “No one would ever eat that.”

“I would!” You replied.

“Would you?”

You hesitated. “Probably...probably not.”

“That’s what I thought.” Carl said.

A smile appeared on your lips. You chuckled deeply and tiredly. After a long yawn, you were planning on telling Carl that you needed to retire for the night. However, a different voice came over the walkie talkie before you had a chance to do so.

“(Y/N),” The familiar gruff voice made your brows raise. “It’s Rick. We got some stuff for you that you might want. Would you be able to pick it up tomorrow?”

“Ugh…” You answered. “Sure. I can come by tomorrow afternoon.”

“Good.” Rick said. There was an eerie and awkward silence on the other end of the walkie before Rick spoke one last time. “Go to bed (y/n).”

A blush fell upon your face. “Yes, sir.” You said.

You settled yourself correctly in the bed, covering all but your head, and leaned your head against the pillow. You expected the conversation with Carl to be over, but, soon, Carl spoke up again. You sighed lightly.

“Sorry about that (Y/N).” He said.

You chuckled and pressed the button. “That’s alright.”

“I should probably get to bed, but I’ll see you tomorrow!” Carl said excitedly.

“I’ll see you tomorrow Carl. Goodnight.” A smile was on your face.

“Goodnight.”

You kept the walkie talkie on, but placed it on the nightstand beside the bed. Afterwards, you curled into a ball in your bed, closing your eyes. Your mind had already started to shut down for the night, causing you to fall asleep almost as soon as you hit the pillow. It was as if slumber had hit you like a freight train.

In the morning, you awoke with a headache. It was then that you vowed that you would never stay up as late as you had the night before - even though you knew that you would break your own promise if it meant being able to talk to Carl. You used ibuprofen and coffee to take the headache away. It began to fade thirty minutes after your personal treatment.

As the sun was settling itself in the center of the sky, you got into your SUV and made your way to Alexandria, the sunglasses resting on the bridge of your nose. Your right hand was resting on the top of the steering wheel while your left arm rested on the open window that allowed the summer breeze to flow through your locks. As you drove, you wondered what the Alexandrians could have collected for you. It could have been food, medicine, some elaborate chemicals that they found while searching an abandoned science facility - you could only dream - or some items you could use for reinforcement.

However, as you were thinking about the many objects that you could receive, you found yourself thinking about Carl. Not about the times that the two of you have spent together or things that you could do with him while you were visiting Alexandria. No, you were thinking about the color of his eye. The beautiful mixture of blue and green that sparkled whenever it was exposed to the sun made your heart skip…

You shook your head. Why were you thinking about his eye color? It was completely irrelevant to the task at hand. You cleared your mind and tried to focus on driving. There was silence in the car.

His hair is a nice shade, you thought.

You shook your head, cursing at yourself and forbidding it from saying anything else. Again, silence.

But his hugs are warm.

“Shut up.” You growled, placing both hands on the wheel angrily, clenching it so tightly that your knuckles turned white.

He feels really strong.

“Shut up.”

Have you ever noticed his lips?

You growled. “Shut up.”

You know you’re just arguing with your own train of thought, right?

“I know!” You shouted, frustrated at yourself. A world wide genius cannot take her mind off a boy. Yeah, that’s all he was. A stupid boy.

A stupid boy with a really nice smile.

You nodded and shrugged. You had a point. A sigh fell from your lips. Your attempts were futile. The entire ride to Alexandria, you couldn’t help but think of Carl.

Rosita was on watch that day - if you remembered her name correctly. She was the one with the serious, revengeful look in her eye. She was the one that didn’t seem to trust anyone, let alone new people. In fact, you had a feeling that she hated you. It was just a gut feeling and, normally, your gut feelings are rather strong and accurate. You stayed as far away from her as you possibly could, only staying with the people that you trusted fully and who appreciated you for your personality and your skills.

Carl…

“Shut up!” You growled out between clenched teeth, shaking your head. Once you got to the gate, you stuck your head out the window. “Rosita!” You called. “Can you please open the gate?”

Wordlessly, she gave you a nod and got down from the post. She quickly made her way to the gate and opened it up far enough for your SUV to fit through. You inched your way inside and parked within the walls. Rosita closed the gates and made her way back to the platform. When you got out, you looked at her.

“Thanks,” You called out, waving a hand in her direction.

Rosita glanced back at you and gave you a nod in response. When she turned back around, you rolled your eyes. Instinctively, you made your way over to the Grimes’ residence.

“Hey (Y/N),” You heard and looked up, watching as Tara passed you.

You smiled. “Hey Tara.” You waved at her.

The Grimes’ residence was two doors down and, from your view in the street, you could already see Carl in the living room with Rick. Rick seemed to be sorting through a box of some sort - you were certain it was the one he called you down for - and Carl was holding Judith. A smile made its way onto your lips.

He’s such a good big brother

The smile then vanished and you sighed.

I wonder how good he would be with children.

“That’s a little too much.” You mumbled as you walked onto the porch and knocked on the door.

I know you want to know.

“No, I don’t.” Your cheeks turned into a bright shade of pink. Your voice was extremely quiet, almost on the verge of being undetectable.

He is a good big brother though.

“I won’t deny that.”

Just as you finished mumbling the words, the door opened. Carl stood there, hair pushed back behind his ears and a wide smile on his face once he saw it was you. “Hey.” He said as he walked close to you, hugging you.

You beamed, wrapping your arms around him. “Hey.” You greeted as he pulled away. “It’s great to see you.”

“It’s great to see you too! Come on in!” He gestured for you to go inside.

You blushed again. “Such a gentleman.” You commented and strolled in the house, going to the living room.

Judith sat on the floor, playing with different toys than she was three days ago. Rick glanced up at you.

“Hey,” He said with a small nod. “Come here. I wanna show you what we got.”

“Ooo,” You smiled, raising your shoulders. “You’re making me all excited Rick.” You walked over to the couch and stared into the box.

Rick rolled his eyes and looked into the box. “We found some unmarked medicine, syringes, we put some food in there that we found, soap, clothes-”

“Where did you get the clothes?” You asked, furrowing your brows.

“Maggie had some and decided to give some to us because they were just collecting dust.”

“Remind me again...Maggie is….Hill….top...lady?” You asked with a very uneasy tone.

“Yes.”

“Okay, good.”

Rick gave you a brief description of the other members of his group that were spread out to different communities. There was Carol and Morgan at the Kingdom and Maggie at the Hilltop. However, you hadn’t had the chance to meet any of the people in the other groups that had joined the cause of fighting against the Saviors.

“Michonne also thought they would be good for you.” Rick said with a shrug.

“I’ll have to take a look at them when I get home.” You assured him. “Is that it?”

Rick nodded. “That should be it. I thought you would like the medications mostly.”

You nodded. “I do.” You said with a smile. “Thank you.” You said and picked up the box. “I’ll just put this in my car and-” You began to make your way out of the house.

Carl stopped in your path, holding up his hands slightly. “Wait, you’re not leaving already, are you?” He asked.

You frowned and shook your head. “No.” You said. “I was, actually hoping that I could stay for a little way.” You looked at Carl, then Rick, then back at Carl. “Nothing professional. Just to...stick around. It beats being lonely at the hospital all day. If...that’s alright with you, Rick.”

“Why would I have a problem with it? You’re welcome here anytime.” Rick nodded.

You smiled. “Well, thanks. That settles it, then. I’m staying for a while.” You said.

“Great,” Carl said, smiling widely. “Because I was hoping that we could, um, hang out.”

A pink tinge appeared on your cheeks. “Yeah.” You said. “That sounds great.”

“Great….” Carl nodded awkwardly. “W-Well, let me take that to your car for you.” He said and walked closer to you, grabbing the box from your arms.

You blushed as you felt his fingers grazing against your arms and hands. Your heart raced slightly and you cursed yourself mentally. “Thank you.” You said. “Come on,”

With a small nod towards Rick, you made your way out of the house with Carl carrying the box right next to you. As you and him walked down the street, your hands were cupped in front of you.

“So what do you want to do?” You asked.

“Um...I was just thinking we could go somewhere. Talk. Maybe the church?”

“Church? I’ve never seen the inside of your church.”

“Oh, well, the belltower has a nice view of Alexandria.”

“Alright, we’ll go up there to talk.” You giggled and opened up the back door. Carl put the box inside of the car and you closed the door.

“Here,” Carl said and grabbed your hand gently. “Let’s go.”

You and Carl turned, walking down the road to the church. You could see the belltower in the distance. It was beautiful, tall, and white. A wicked smile appeared on your face as you pulled your hand away from Carl’s.

“I’ll race you!” You said with an enthusiastic tone and darted down the road.

Carl raised his brows and smiled. “Hey!” He called after you and began running after you.

The adrenaline of the race made you all giddy, a smile appearing on your face and laughs falling from your lips. Carl, being taller than you, caught up to you pretty quickly. You still kept a decent lead until you neared the entrance. As you were about to step through the doors, long arms wrapped themselves around your waist, pulling you back until your back was pressed flush against the front of Carl’s body. You raised your brows as he twirled you around and ran into the door. You rushed in after him. You were panting slightly while he seemed absolutely unphased by the run.

“Hey!” You poked at his chest playfully. “That wasn’t fair.”

“Fair is fair.” He smiled.

You grumbled and crossed your arms. “Not fair.” You pouted.

Carl chuckled, chest rumbling. He poked your cheek and you swatted his hand away, giggling. “Come here,” He said. “Let’s go.” Again, he grabbed your hand gently and led you deeper inside the church.

It wasn’t that difficult to get to the belltower. You and Carl just had to trek down a dark hallway and climb up a ladder. The view, however, was absolutely stunning. Alexandria looked rather large from where you were. The luscious green tops of the trees beyond the fence were bright and full of life. You smiled.

“It looks really nice up here.” You commented and sat down, crossing your legs.

Carl nodded as he sat next to you, crossing his legs as well. There was an awkward silence between the two of you.

Say something.

You bit your lip and fought back the urge to scold yourself.

Come on, ask him something.

You cleared your throat. “So, what...do you want to talk about?”

Nice one, (y/n).

Carl looked at you. “Um...well. How is the research and cure going?” He asked.

You raised your brows. Now that was something that you were comfortable talking about. You positioned yourself with your back straight. You got on your knees to get more comfortable.

“Well, I got a good look at Sharon yesterday. She was able to give me some good DNA from her tongue, teeth, and skin. I mean, there isn’t really that many differences between her and Howard, but she was able to give me more samples from data.” You nodded excitedly. “Comparing the data to the ones that I had a couple weeks ago, I can tell that I have made some progress. You see, what I do is I take a small piece of skin from my fingers - nothing too severe, I never draw blood - and put it in a petri dish with some of the germs and bacteria that is found from a walker’s teeth and watch as it slowly fights one another. Normally, the bacteria will infect the skin and turn it a dark green or grey color. Then, afterwards, what I would do is put a small droplet of the work-in-progress into the dish and watch…”

As you continued to talk, a smile appeared on Carl’s face. He kept his eyes attached to yours, showing that he was listening to you. Rambling on and talking with your hands, you began to look around, a smile on your face the entire time. Carl’s eyes, however, moved from your eyes to your lips. He bit his own uneasily.

“...the chemicals are about six percent, five percent, twenty percent, thirty-eight-point-five-three percent, two percent, four-point-six percent, fifteen percent, and eight-point-eight-seven percent. However, I think I have way too much ethyl alcohol in the mixture. I mean, it’s doing the job, but it’s not doing the job right. It might be overpowering the other chemicals. I don’t know. I might need to try and-”

You were interrupted when a pair of lips smashed into yours. A gasp came from your mouth as your eyes shot wide open. It was happening. Carl was kissing you. Your cheeks turned dark red and your heart began to flutter. Your eyes closed lightly and you moved in closer to him. Carl pulled back from you and opened his eye. You opened yours as well and stared at Carl in complete and utter awe.

Oh my God. That just happened. He kissed you! At least he was the one that made a move!

For a moment, you felt as if the words were caught in your throat. When you were finally able to avert your eyes, your cleared your throat.

“I…” You cleared it again. “I...um...I really talk a lot, don’t I?” You asked, your voice was shakier and higher than it had been when you were ranting.

Carl chuckled and rubbed the back of his head. “Yeah, I can tell you love talking about that type of stuff.”

“Well…” You bit your lip. “You did a good job shutting me up.”

“So, you’re not mad?” Carl asked timidly and bit his lip.

“Mad? No.” You shook your head. “Not at all mad. Far from it actually. Why would I be mad? I’m not mad.”

Quit rambling!

“I liked it.” You said.

“You did?”

“Yeah.” You smiled. “I’ve...liked you for a while.”

“I’ve liked you too.” Carl smiled.

“Well...can….can we kiss again?”

Carl nodded and smiled. He leaned in, tilting his head to the side, and connected your lips. You closed your eyes, placed your hand on his cheek, a smile appearing on your face as you enjoyed the soft feeling of his lips on yours.

You scored, honey.

Your heart was caught in your throat, beating rapidly, the touches you placed on his cheek was gentle, and you felt completely relaxed. Carl placed one of his hands on your hips while the other ran itself into your hair, his fingers entangling into your locks. When you pulled away, your cheeks were red and you were breathless.

“I never imagined a kiss felt like that.” You informed him, smiling.

“It was great.” Carl smiled.

You nodded lightly. “So...does...does that mean…?”

“Do you want to be my girlfriend?” He asked with brows raised.

Your heart fluttered and you nodded. “Yeah. Yeah. I would.”

He smiled widely and kissed the corner of your lips lightly. “Then, yes, that does mean we’re together.”

“I like the sound of that.” You said and leaned your head against him.

“Me too.” Carl said, pulling you close.

You stayed in Alexandria for another hour before you decided that it would be best to leave and take the supplies home, despite your inner thoughts fighting against you and begging you to stay longer with Carl.

Your boyfriend

You liked the sound of that. It had a nice ring to it.

As soon as you decided to leave, Carl led you to your car, hand in hand. The walk was slower than the race to the church and was more relaxing. You found that Carl’s thumb gently ran over your knuckles in a soothing rhythm, which you found to be very adorable and quite comforting. Carl sighed as you got to your car.

“Do you have to go?”

“Are you going to ask me that every time?” You questioned, raising a brow.

“Yeah.” He smiled. “Now even more.” He said and pulled you close, placing his hands on your hips. You giggled.

“Sorry to burst your bubble, but I got to.”

Carl hummed and planted a kiss on your forehead. When he pulled away, you looked at him with a smile on your face. You grabbed a handful of his shirt and pulled him down, kissing his lips again. Carl’s eye widened, caught by surprise. He then chuckled and kissed you back.

You pulled away and let out a sigh. “I’ll never get tired of that.”

“I might.” You heard, making you jump and turn around.

Rick stood near the car with a bag in his hand, Michonne at his side. A blush appeared on your cheeks.

“I swear...I...did..n’t….maybe I...there is a large possibility...it...wasn’t...yes. I did just kiss your son.”

Rick smiled and shook his head. “I knew it was going to happen sooner or later?”

“What?” You asked with furrowed brows.

“Yeah, we knew about his little crush before he did.” Michonne pointed out.

“Wait, wait, so…” You trailed. You then pointed at Michonne. “You knew about his crush on me and you didn’t tell me? What about the girl code? Something...like..thou shalt telleth if friend is being likethed?”

Michonne smiled a bright, white smile and laughed. Rick handed you a bag. “Here.” He said. “We have some other medicines that we can’t use. You might like them.”

“Wow, thanks.” You smiled.

“Not a problem.” He placed his hands on his weapon belt. “Now, since you two are involved with each other, well, I don’t think we have to tell you two to be smart and safe, do we?”

“Oh, you don’t need to tell us.” You waved him off and shook your head. “We don’t go outside the walls.”

Rick looked at you and raised a brow. He chuckled. ‘That’s not what I meant.”

You glanced at him with a confused expression. “Then what did you…?” You looked down, thinking through what he could have meant. Once the thought hit you, your eyes widened and you glanced back at Rick. ‘Oh!” You blushed. “Yeah, I gotta go.” You gestured to the car and rapidly got inside of your SUV. You closed the door and set the medication to the side. “I would stay longer, but you just made it awkward.” You pointed to Rick. He shook his head.

“I’ll see ‘ya (Y/N).” He said. He and Michonne moved away from the car. Rick gestured for Rosita to open up the gate.

You glanced down at Carl. “I’ll talk to you tonight.” You told him.

“Yeah, I’ll talk to you later.” He said, climbed up onto the car and kissed your cheek before moving away from the vehicle.

It took you no time to turn the car around so that it was facing the outside world. As one last gesture towards Carl, you blew him a kiss and smile. He shook his head and chuckled, watching as you left the protection of Alexandria.

With Alexandria fading into the distance, you couldn’t help but think about Carl. The smile on your face was wide, your cheeks were red, and a small giggle or chuckle couldn’t help but escape from your throat every now and then. For once, your mind wasn’t even thinking about the cure and the research back at home - not even a little bit - but rather fully focused on Carl and the Alexandrians and the fight that they were facing against the Saviors. From what you heard, Negan and his men were dangerous, deadly, and horrifying. You didn’t want anything to happen to the people of Alexandria. You didn’t want anything to happen to Carl.

A sigh fell from your lips. “Fuck the research.” You told yourself.

Your new objective was making sure that the people of Alexandria, the Hilltop and the Kingdom were safe. A friend of Carl’s is a friend of yours. Carl’s family is your family. They were all your family and you were determined to keep your family safe from harm’s way.