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Having good flexibility can improve your sports performance and reduce your risk of injury (it also applies to life in general, not just sport).
As was found in our previous article, 30 seconds per muscle is optimal and frequency of 3-7 times per week is recommended.
My personal improvement from this stretching time and frequency was an 8cm improvement in toe-touch reach in 1 month of calf and hamstring stretching. Daniel has a strong interest in evidence supported fitness training, preparation and supplementation. These are my first experience with compression products so I have nothing to compare it to. I measured to get the right size, but these are so tight they cut off the circulation in my legs. Patented compression support sleeves that feature CW-X Support Web technology for stability, recovery, and reduced fatigue. Bodily composition and muscular development varies incredibly from person to person, but the most commonly under developed muscle groups among lifters tend to be the calves, forearms, and trapezius muscles.
Lets look at each muscle and specific ways to address each muscle group for maximum efficiency.
These two muscles merge at the base of the lower leg, which is connected to a tough connective tissue at the bottom of the calf muscle that merges with the Achilles tendon. The calf muscles have evolved to be used on a daily basis because they are responsible for the forward movement of the body through the axis movement of the foot. Train them more consistently: As stated earlier, the calf muscles are an endurance based muscle. Vary the exercises, the weight, and the repetitions religiously: Do not do the same seated calf workout three days a week, week in and week out, you will not get results. Increase the volume of work out: While 5 sets of 5 reps 8 sets of 3, or 8,6,4 may work for strength and mass hypertrophy on other muscle groups, with calves you will have to really increase the repetition volume of your training to see more thorough results. When we look at Dwayne Johnson’s sample leg workout, what we are seeing here is a lot of volume that is being implemented for a maximum pump of the muscle tissue in order to create hypertrophy and thus size development. The forearm muscles are comprised of a complex network of flexor muscles that are responsbile for a magnitude of functions such as but not limited to: move the hand, provide grip, finger articulation, wrist joint movement, and provide a vital link between the hand and the rest of the body. Stop using straps for the whole workout: You should never use lifting straps while deadlifting or rack pulling. Increase the training frequency: The forearms share many of the same qualities of the calf muscles. The trapezius muscles are part of a large sweep of muscle in the upper back that mirror the pectoral muscles, help support the spine and neck, allow you to pull, lift, and move your shoulders backwards.
Implement all forms of rows: The trapezius is not just the upper trap which you see along side your neck. Introduce olympic lifting movements: The hang clean, power clean, clean and jerk, and so on are all explosive exercises that require tremendous synchronized strength and involve the trapezius in a way that combines strength and volume. Rest them correctly: Your trapezius muscles are what stabilizes your upper body on the bench press, what helps keep you straight when curling, and so on. Shrug Correctly: Everyone begins doing shrugs and thinks they are the key to trapezius development.


The size of a wrist-watch and worn at the knee, both devices stimulate the common peroneal nerve activating the calf and foot muscle pumps to increase venous, arterial and microcirculatory blood flow in the lower limbs.
Sky Medical CEO, Bernard Ross, said: “I am delighted that the devices will carry the ‘G Mark’ symbol, which is internationally recognised as a mark of high quality and functional design.
Acumen CEO, Ian DryBurgh, said: “Good design puts people first and goes beyond simple ergonomics. Previous competition winners have been GE Healthcare and Johnson & Johnson in the medical equipment category and Nike and Adidas in the sports equipment category. Sky Medical Technology Ltd is a highly innovative UK based medical devices company that has developed a ground-breaking neuromuscular electrostimulation technology platform, OnPulse®. The geko™ device has secured National Institute of Clinical Excellence (NICE) guidance recommending its use to the NHS for DVT prevention, which has led to US FDA clearance for USA market entry.
Founded in 1981, and based in London, Acumen is a multi-award winning product and transport design consultancy committed to delivering brand focused commercial success for their clients through innovative, insightful design.
The Good Design Selection System (or G Mark System) was founded in 1957 by the Ministry of Economy, Trade and Industry in Japan.
Reach out to the author: contact and available social following information is listed in the top-right of all news releases. Sign up for our monthly e-newsletter and get updates on new products, sales, coupon codes and more!
2XU's Compression calf sleeves increase circulation and support calf muscles with the graduated compression of PWX POWER compression fabric. This support system is built right into a calf sleeve that you can easily put on and take off.
These muscle groups are difficult to develop due to biological anatomy and variance of unique training required to specifically advance their hypertrophy. This constant use has led to the calf muscle being designed for endurance, and therefore lack the size and strength of short twitch muscles such as the pectorals or biceps.
Implement their training a few days apart but feel free to place them with other body parts to up their training frequency.
Go heavier one week, lighter the next, change the foot position, and the exercises each workout to not only keep the heads of the muscles active but to help shock growth. Even if you are a professional strongman like Kevin Nee, who can use straps in competition, you still need to work on your grip for maximum muscular performance augmentation. These muscles are prominently seen on the body as they outline the physique and provide a balance to the arms and chest of the athlete.
Now, this may be what you want to develop but the muscle needs overall hypertrophy and strength to allow for a balanced and powerful muscle. The olympic lifts and their variants will allow you to progress the trapezius muscles and overall bodily strength. While they do develop the upper portion of the trapezius muscle, they are often not implemented correctly.
The awards, run by the Japan Institute of Design Promotion (JDP), recognise design quality, excellence and functionality.
Privately held, the company develops a range of products tailored to the needs of different medical application areas selling both direct and through strategic partnerships or distributors in each major clinical area.


During their 30 year history the consultancy has created market leadership for many global blue-chip companies, designing disruptive products in sectors as diverse as aviation, marine, rail, life science, FMCG, and consumer product design.
I ordered a small (hesitating they would fit - calf is 15") but was VERY surprise how comfortable these are. Not only does the seamless compression fabric increase circulation for quicker recovery time, it also reduces muscle fatigue and supports calf muscles and upper ankle joints. This synergistic coordination of anatomy allows the specific function of pulling the heel up to allow forward and vertical movement of the body.
This physiological composition is the source of the difficulty in training the calf muscles because they do not respond to traditional training methods that apply to other muscle groups. Without proper forearm development you cannot bench for your chest, grip the barbell to row, or hold the squat bar on your back, and so on.The overall bodily development can be greatly affected by this weak link. Use heaviest weight you can and rotate from barbell holds, dumbbell holds, and plate pinchers. Implement some forearm training after back day and then during arm day to take advantage of their rapid recovery time and give them the level of micro trauma needed for growth. The trapezius development in many athletes suffers from imbalance and poor development which can lead to spinal problems, strength gaps, poor posture, and shoulder damage. In order to achieve proper trapezius development, implement rows from different angles, grips, and form of tension, such as: bent over rows, cable rows, dumbbell rows, hammer strength rows, etc. At Acumen we share the G Mark philosophy in our drive to create high quality functional design that enriches society”. Clinical areas of interest include DVT prevention, reduction of oedema, wound healing, elite sport recovery, and continence.
In this article we will address tips that will help advance the ontogenesis of these particular muscle groups. Obviously you want to work to the maximum of your ability but the results speak for themselves. If you only train them once a week, it is suggested to do it on back day as they are part of the upper back. The goal in each clinical area is to improve clinical outcomes and patient care whilst saving health system resources. Recipients of a Good Design Award are granted use of the G Mark symbol, which has been an emblem of good design for over half a century. They aren't the tightest compression but rather a nice level so they can be worn longer. They have no markings for left or right so it is kinda confusing as to how they are supposed to go on.



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