| How to Exercise the Teardrop Thigh Muscle Posted: 26 May 2017 05:00 PM PDT The vastus medialis oblique – also known as the VMO or teardrop thigh muscle – is an extensor muscle located on the inside of the thigh just above the knee. There are several exercises that could strengthen the VMO. Squats are especially helpful. A variety of seated exercises like leg presses and thigh contractions are also helpful. Moving your legs using step-ups and lunges can also strengthen the VMO. EditSquatting - Do a double-leg squat.[1] The double-leg squat is the basic squat form. To get started, stand with your legs shoulder-width apart. Cross your arms over your chest. Lower yourself down slowly as if you're sitting in a chair. Keep your chest and head up and your eyes forward.[2]
- Stop squatting when you feel as though you cannot lower yourself any further, and slowly stand back up.
- Your knees should not extend past the end of your toes.
- At the bottom of your squat, hold the position for about five seconds. Repeat 12-15 times.
- If you wish to engage your lateral hip stabilizers, you could step into an elastic band and pull it into position just above your knees before beginning the squat.
- A simple variation – the single-leg squat – is performed in the exact same way as the standard double-leg squat, but, as its name implies, you stand on just one leg while doing it.[3]
- Squat on unstable surfaces. Fold your arms over your chest in an 'X'. Stand on a foam pad or rubber air disc – both of which are available at sporting goods stores – and place your feet slightly wider than shoulder width apart. Focus your eyes on a point in front of you and bend slightly at the knees. Lower your butt as if you are about to sit while keeping your chest and head up.[4]
- When you achieve a 60-degree angle at the knees, hold the position for a second or two, then slowly stand back up.
- Keep your back straight throughout.
- Repeat 12 to 15 times.
- Squat on a wedge. Squat as you normally would in a double leg squat, but stand on an inclined plane with your toes facing downward (toward the lower edge of the wedge). A plane angled at 25 or 30 degrees should be sufficient to achieve increased VMO activation.[5]
- Squat slowly. When performing a squat – either a double leg squat, a squat on unstable surfaces, or another type – do so at about 70-50% of the speed you normally would. For instance, if you normally take two seconds to squat, try squatting over a period of three or four seconds instead.[6]
- A slow squat will increase muscular strength and help you achieve constant muscular tension.
- Do not reduce your squat speed by more than half.
- Squat lower than you normally do. A good squat will achieve a 60-degree bend in your knees. But if you can get even lower – to a knee angle of 80 degrees – you will activate your VMO even more.[7]
- A squat of between 50 and 80 degrees is ideal, and will help you exercise your VMO.
- Do knee bends. Knee bends are a simple squat variant. Just stand a foot or two away from a wall with your feet shoulder-width apart. Lean against the wall and angle your toes out and slightly to the sides.[8]
- Slide your back slowly down the wall, keep your knees in a straight line between your feet and hips. Do not allow your knees to bend in towards each other.
- When your knees extend to a point where they are about the same distance from the wall as your mid foot, slide back up the wall, tensing your teardrop thigh muscle as you do so.
- Place a Swiss ball between your back and the wall for a smoother motion.
EditMoving Your Legs - Perform a lunge.[9] A lunge is a body resistance exercise that works the legs. To get started, assume a standing position and set one foot in front of the other until your leg forms a 90-degree angle. Your rear leg should extend out behind you and the thigh of your front leg should be parallel to the ground.[10]
- Keep your back in a neutral position throughout the lunge. Do not flatten the curve of the lower back or arch your back.
- Do not let your knee go beyond your toes. In other words, when you bend the leg that you've extended out in front of you, the knee should not bend more than 90 degrees. If you cannot achieve a 90-degree bend in the knee, bend as deep as you possibly can.
- Hold the position for 10-20 seconds, then switch to your other leg.
- Do a step-up exercise. A step-up exercise, as its name implies, involves stepping up and onto a large crate or box. The box should be about as high as your knee. To get started, stand with your feet shoulder-width apart with your toes six inches from the box. Place one foot firmly on the box or crate, then drive your body weight forward and up to get on top of the box. Step down and repeat with your other leg.[11]
- In a variation, you could try stepping up onto the box laterally (from the side). Keep the box or crate about six inches from the outside of the foot you wish to place on the crate first. With the box at your side, step up with the foot closest to it. Leave room to bring your other foot onto the box, too.
- Another variation involves holding dumbbells or free weights while doing the step-up exercise. Hold the weights in your hands while stepping up onto the crate or box.
- Stretch your iliotibial band. To stretch your iliotibial band while standing, cross your right leg behind your left. Bend laterally at the hip toward your left side. Do not bend forward as you do so. Hold the stretch for 20 to 60 seconds and repeat on the opposite side. Holding for any longer than one minute will not increase the benefit.
- Another option is to hold the pose for 15 seconds and repeat on the opposite side. Stretch your iliotibial band on each side three times to complete a set.[12]
EditSitting Down to Work the VMO - Do a thigh contraction. Sit with your back straight against a chair and your knees at a 90-degree angle. Lift one leg off the ground, extending your leg straight out so that your toes point directly up. Hold that pose for 15 seconds. Place the leg down again and switch legs. Repeat three times on each leg.[13]
- Try a short arc quad.[14] To perform a short arc quad, sit on the floor with your back against the wall. Place a rolled-up towel or a softball-sized rubber ball beneath your knee. Slowly raise the leg supported by the object. Repeat 12-15 times, then switch to the opposite side.[15]
- Try a leg press.[16] A leg press is an exercise performed on a leg press machine in which you extend and retract your legs while pressing against a given amount of weight. To perform the leg press, simply load the machine to your desired weight, then place your feet in the center of the press pad. Push off the pad by extending your legs. Hold the position for a few seconds, then bring your knees back toward you slowly.[17]
- Repeat 12-15 times.
- You will strengthen your VMO more if you retract your legs further.
- For instance, if you retract your legs to a position where your knees touch your chest before pushing off again, you will work your VMO harder than you would by simply retracting your knees to a position where they form a 90-degree angle.
- If you are unsure how much weight you can sustain in your leg press, start with a small amount like 20 pounds. Gradually add weight in five-pound increments until you're at a weight that causes moderate strain.
- Do thigh extensions. You can use a machine or resistance bands to do a thigh extension exercise and work your VMO. Be sure to maintain a soft bend in your knee when doing this exercise.
- Whether you are doing a thigh extension with a machine or resistance band, start out with a light weight or light resistance band.
- Sit in the seat or chair and place your legs behind the padded weight bar or loop the resistance band through the legs of the chair and around your ankles.
- Then, slowly extend your legs outwards, hold for a second and then slowly lower them back down. Repeat the exercise 12 to 15 times and do three sets.
EditSources and Citations
Cite error: <ref> tags exist, but no <references/> tag was found
|
| How to Create a Messy Braided Updo Posted: 26 May 2017 09:00 AM PDT Messy, braided updos are great for when you want to get your hair out of the way, but don't want to put in the effort to make things look sleek and smooth. They are great for those with curly hair, but people with straight hair can pull them off too. You can easily make them fit for a special night out by tucking in a simple hair accessory or two. EditMaking a Single-Braid Bun - Make a side part in your hair. It does not matter what side you make the part on. You will be braiding the side that has more hair.
- Grab a small section from your hairline. Make sure that you grab it from the side that you parted your hair on. For example, if you parted your hair to the left, grab the hair from the left side of the part.[1]
- Consider clipping the rest of your hair out of the way.
- If you have bangs, grab your hair from just above your bangs.[2]
- Start braiding that section of hair. You can do a French braid or a Dutch braid if you want to get fancy.[3] You can also just do a regular braid if you want something simpler.
- Continue braiding until you reach the nap of your neck. Finish doing a regular braid, then tie it off with a clear elastic. Do not add any more hair to that section. You will be left with a thin braid. The rest of your hair should be loose.[4]
- Pull your hair into a low ponytail. Do not include the braid in this ponytail.[5] Secure the ponytail with a hair tie that matches your hair color.
- For an even messier look, exclude a few strands of hair from the ponytail in addition to the braid.
- Twist the ponytail into a bun. Secure the bun with another hair tie, then use bobby pins to secure the bun to your head. Once again, do not include the braid in the bun.[6]
- Wrap the braid around the base of your bun. Secure the braid with a few more bobby pins. If you left a few strands of hair loose, wrap them around the bun as well, and secure them with bobby pins.[7]
- Finish it off. Go back to the braid coming out of your part. Use your fingers to gently pull the loops making the braid apart. This will make it look fluffier and messier.[8] If you have bangs, consider curling them for a delicate look. You can also tuck them behind your ear, or clip them out of the way.[9]
EditMaking a Doubled-Braided Updo - Part your hair. You can part it down the center of off to the side. This style works best with shoulder to collarbone-length hair.[10]
- Section off your hair. Separate two thin sections of hair from your temples. Pull the rest of your hair back, then tie or clip it out of the way.[11]
- Braid the two sections. Braid the first section, then tie it off with a clear elastic. Braid the other section, and tie it off at well.[12] When you are done, they will be sort of dangling by your face. If you'd like to, you can temporarily clip them out of the way.
- Split the rest of your hair into two sections. Untie or unclip your hair. Split it down the center into two equal-sized sections, just like making two braids or pigtails.[13]
- Braid both sections of hair. Do not include the mini braids from the top of your head. Tie each back braid off with a clear elastic.[14] If your hair is very thick, you may need to use a mini hair tie or regular hair tie instead. Be sure to use one that matches your hair color, however.
- Pin the left back braid across the back of your head. Take the left back braid. Pull it across the back of your head, towards your right ear. Secure it with bobby pins.[15]
- If your hair is very long, you may have to bring the braid back over to the left side of your hair, and secure it with more bobby pins.
- Repeat for the right back braid. Take the right back braid, and pull it across the back of your head, right above the first braid. Secure it with bobby pins. Tuck the end under itself, and secure it with some more bobby pins.[16]
- The right braid should hide the end of the left braid. If it doesn't, then tuck and pin the end of the left braid out of sight.
- Again, if your hair is long, you will need to wrap the right braid back towards the right side of your head.
- Pin the mini braids above the back braids. Unclip the mini braids. Wrap them across the back of your head, right above the back braids. Tuck the ends under themselves, then secure the mini braids with bobby pins.[17]
- These style work best with unwashed hair. If you just washed you hair, consider adding a texturizing spray or mousse to it.
- Use hair ties and bobby pins that match you hair color.
- If you can't find bobby pins that match your hair color, try painting them with matching nail polish first.
- If you can't find clear elastics and have dark hair, you can use black elastics instead.
- Dress the updo up with a chic hair accessory.
- Spray the updo with a lightweight hairspray for extra hold.
EditThings You'll Need - Mini hair ties or clear elastics
- Bobby pins
EditSources and Citations
Cite error: <ref> tags exist, but no <references/> tag was found
|
| How to Make Breakfast Fried Rice Posted: 26 May 2017 01:00 AM PDT Use your leftover rice to create a delicious breakfast fried rice for the first meal of the day. By combining breakfast ingredients like bacon and eggs with rice, you can create a unique and flavorful meal. Depending on your preferences, you can either create a more traditional breakfast fried rice or create a Hawaiian inspired rice by adding pineapple to the dish. EditIngredients EditBacon and Egg Breakfast Fried Rice - 6 slices of bacon or 6 slices of tempeh bacon
- 2 cups (370 g) of cooked white rice or 3/4 cups (140g) of uncooked rice
- 4 eggs, lightly beaten
- 3 scallions, thinly sliced
- 3 tsp. (14.78 mL) of soy sauce
- 2 tsp. (9.85 mL) of sesame oil
Makes 2 servings. EditHawaiian Breakfast Fried Rice - 4 teaspoons (19.71 mL) of extra-virgin olive oil
- 1 small red onion, chopped
- 1/2 cup (75 grams) of green onions, chopped
- 3 garlic cloves, chopped
- 1 small red bell pepper, minced
- 4 cups (632 grams) of cooked rice or 1 1/4 cups (250 g) of uncooked rice
- 1 cup (165.00 g) of chopped pineapple
- 4 slices of bacon
- 3 tablespoons (44.36 mL) of soy sauce
- 2 teaspoons (9.85 mL) of brown sugar
- 1/2 teaspoon (.86 grams) of ground ginger
- 4 eggs
- Salt and pepper to taste
Makes 4-6 servings EditCooking Bacon and Egg Breakfast Fried Rice - Cook your rice. Cook your rice in a steamer, pot, or rice maker as you normally would. To cook rice on the stovetop, boil 1.5 cups (354.88 ml) of water then add your 3/4 cups (140 g) of uncooked before reducing the heat to low and keeping it covered on the burner for 20-30 minutes. As an alternative to freshly made rice, you can also use leftover rice. [1] Once your rice is cooked, set it aside for later.
- One cup (200 g) of uncooked rice will make 3 cups (600 g) of cooked rice.
- Cook your bacon. In a pan or skillet, cook your bacon over medium heat until it becomes dark and crispy. This process should take around 10 minutes. Set the bacon aside on a plate lined with paper towel to absorb the grease. When you're done cooking the bacon, leave around 2 tsp (9.8 mL) of bacon fat in the pan. You can use this fat later to cook the other ingredients.[2]
- If you are a vegetarian, you can pick up tempeh bacon, which is a non-meat based product that replicates the taste of bacon as an alternative.[3]
- Another non-meat based alternative to bacon is oven baked shitake mushrooms with salt.[4]
- You can also replace bacon with ham or breakfast sausage.
- Cut your bacon into pieces. Take your crisp bacon or bacon substitute and place it on a cutting board once it's cooled. Chop the bacon into small one inch (2.54cm) pieces using a sharp knife. Set the chopped bacon aside once you're done.[5]
- Brown your scallions in the bacon fat. Heat the pan over medium-high heat for 3-4 minutes until the bacon fat is hot. Add your scallions to the fat and allow them to simmer for 2-3 minutes, then reduce your stovetop to medium heat.[6]
- Your scallions should sizzle when you add them to the pan.
- Add the rice to the pan and brown it. Add the rice to your pan and mix it together with the scallions. Break up any larger chunks of rice and continue to stir the pan for 3-5 minutes, or until the rice has slightly browned. Once you've finished heating the rice, move it to one side of the pan.[7]
- When steam starts coming off the rice, it should be fully heated.
- Cook scrambled eggs on one side of the pan. Whisk eggs in a separate bowl and then add them to the free side of your pan. Continue to mix the eggs together with a wooden spatula until they become the desired consistency.
- Keep in mind that the eggs will continue to cook while you cook the rest of your ingredients and will become harder and less fluffy the more they are cooked.
- Add soy sauce, sesame oil and bacon bits to the rice. Combine 3 tsp. of soy sauce, 2 tsp. of sesame oil, and bacon bits to your pan and continue to mix all of the ingredients together until well incorporated. Once all the ingredients have been evenly distributed throughout the rice, you can remove it from the pan and serve.[8]
EditCreating Hawaiian Breakfast Fried Rice - Cook your rice. Cook your rice separately in a pot of water. Remember to use a 1:2 rice to water ratio when steaming your rice. When following this recipe, use 1 1/4 cups (250 g) to 2 1/2 cups (591.471 ml) of water. You can also use leftover rice or purchase instant rice if you're in a rush.
- Cook and chop up your bacon. Simmer your bacon in a pan over medium-high heat for 5 minutes or until it becomes crispy on one side. Once your bacon is crispy, flip it over and continue to cook it for another 3-5 minutes. Once you're done cooking the bacon, set it aside and chop it into half inch (1.27 cm) pieces.
- You can also use tempeh bacon or grilled mushrooms as a non-meat alternative to bacon.
- Heat olive oil in a skillet. Clean the bacon grease from your skillet or use a new pan to heat 4 teaspoons of extra-virgin olive oil. Heat the olive oil over medium-high heat for five minutes, or until it lightly smokes.
- Add the red onion, green onions, garlic, and bell pepper to the pan. Once your oil is hot, add the onions and other ingredients to the pan. Continue to mix and cook the ingredients on high heat for two minutes. Lower your burner to low-medium heat until they become fragrant and the bell pepper becomes tender. This should take anywhere from 5 to 8 minutes.[9]
- Stir soy sauce, brown sugar, and ginger in a separate bowl. As your vegetables are cooking, you can start to make the sauce. Stir the ingredients together thoroughly so that they are well incorporated. Make sure to get out any lumps of brown sugar that remain in the mixture.[10]
- Add rice, pineapple, and bacon to the pan and stir. Combine your cooked rice and chopped pineapple your pan of vegetables. Continue to cook everything over medium-high heat for 5-7 minutes or until the ingredients are heated through. You will know this when they begin to steam.[11]
- Stir in the soy sauce and sugar mixture. Slowly and carefully pour the soy sauce mixture to the pan and stir the ingredients together with a large spoon and reduce the heat to medium. The rice should begin to brown along with the other ingredients. Continue to cook for another 3-5 minutes, reduce the heat to low, and cover the rice.[12]
- Fry an egg in a separate pan. Add a teaspoon (4.92 mL) of olive oil or melted butter to a skillet or pan. Crack the egg over the pan and cook it. Keep it on the heat for 2-5 minutes, or until it's cooked to your preferences. If you like a runnier egg, keep it on the heat for less time. Gently poke the yolk to determine if it's cooked enough.[13]
- Make sure that all egg whites have cooked before removing your egg from the heat.
- Top your rice with fried egg and serve. Take your cooked egg and lay it over the top of your rice. You can also add sriracha, salt, pepper, or red pepper flakes to enhance the taste of your fried rice. When cooking for more than one person, divide the rice up and place a fried egg on each portion of rice.[14]
EditThings You'll Need - Rice Steamer or Pot
- Measuring cup
- Skillet
- Cutting board
- Knife
- Bowl
- Fork
EditSources and Citations
Cite error: <ref> tags exist, but no <references/> tag was found
|
No comments:
Post a Comment