Electro the Gladiator, real name Jade Packer, isn’t letting the fall weather in Europe stop her from soaking up some sun. The Gladiators The star shared a picture of herself posing in a bikini top and combat pants, showing off her incredibly impressive abs and strong frame. “It’s a bit summery inna,” she captioned the post. “That core,” commented an impressed fan. Here’s what Packer’s approach to health and fitness looks like, and what her advice is for those looking to get the most out of their gym sessions.
Packer is a big proponent of what she calls the mind-muscle connection. “When we train, we can use specific exercises to target a specific muscle,” she says. “This muscle is known as the ‘primary mover’ or ‘target muscle.’ Secondary movers are muscles that are also engaged during exercise to assist the primary mover. If we focus during exercise on a target muscle that is specifically known as the muscle connection mind, we will more muscle fibers to engage in that area.“The mind-muscle connection increases the load on the target muscle by moving more force in that direction.” The force causes the muscle to contract and they grow as a result of maximizing that force, not as a result of simply moving up and down. Without awareness of the mind-muscle connection, the secondary movers usually end up sharing more of the load than they should during certain exercises, meaning the primary mover doesn’t get the maximum benefit, which means less hypertrophy for that muscle. The goal: Focus your mind on the target muscle, not the exercise movement itself.”
Packer is diligent about proper stretching. “Stretching is another way to increase blood flow to an area,” she says. “Most people know to stretch before and after training to ensure they warm up and cool down properly. However, stretching during training is something I implement into my training routine to improve the mind-muscle connection. Applying a stretch during training to the target muscle of the exercise forces extra blood into the muscle and increases the ‘pumped up’ feeling you get when you train. This pump can make you more aware of your muscles because of the greater sensitivity around the movements they make. This increased awareness then gives you a better chance of isolating the muscle during the exercise.”
A strong core, which includes the muscles of your abdomen, lower back and pelvis, offers a wide range of benefits. First, it improves balance and stability, making daily activities and physical exercises easier and safer. This improved balance also reduces the risk of falls, especially in the elderly. Second, a strong core is essential for good posture, alleviating lower back pain by distributing weight and stress more evenly. It plays a key role in athletic performance, contributing to greater strength and efficiency in a wide range of sports. In addition, a strong core can improve digestion and can help prevent injuries by supporting the spine and surrounding muscles during physical activities.
Packer recommends really slowing down and focusing on the muscles when lifting weights. “Time under tension also makes your muscles work harder against force for longer periods of time, increasing the amount of micro-tears and maximizing your gains.” she says. “How slow should I go? I personally like to use the ‘3,2,2’ technique. Count to 3 seconds on the descent, then pause at the bottom for 2 seconds. The point where you pause is known as the point of maximum contraction when you are here, squeeze and hold the target muscle to increase blood flow to the area. The last phase is a 2 second drive to the start of the movement. Doing the exercises this way makes 10 reps feel like 20.”
Vitamin D, synthesized by exposure to sunlight, offers numerous health benefits. First of all, it improves the absorption of calcium and phosphorus, which is crucial for maintaining healthy bones and teeth. This helps prevent bone disorders such as osteoporosis. It also supports the function of the immune system, playing a vital role in defending against infections and reducing the risk of autoimmune diseases. In addition, vitamin D affects mood regulation and may reduce the risk of depression. Recent studies show that it can also help with heart health and reduce the risk of certain cancers.
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Image Source : celebwell.com