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As someone who regularly exercises, being away from home can be frustrating, away from your regular gym or home workout schedule. Being on the road does not just mean relocating your normal daily routine. It can mean a different time zone, new responsibilities or activities and less time to do the things you would normally... Read More:
#diet, #exercise, #fitness, #supplements, #travel, #weightloss, #weighttraining, #workouts
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WANT TO BURN FAT? 🔥 🔥🔥🔥🔥🔥🔥🔥👉🏻@girlaesthetics 👈🏻\n͈
I receive a lot of messages asking about fat loss and how to remove belly fat etc. Unfortunately it’s not possible to “spot reduce” which means you can’t target specific areas for fat loss. Diet plays a large role in fat loss and genetics play an equally large role in where you store that fat. Personally I store my fat around my lower body (thighs and hips) and find that this is the first place to gain fat and the last place to shift it. It’s very difficult to achieve desired results without a clean healthy diet. The ultimate combination is a well-balanced diet and effective training! I find that HIIT workouts are the most effective form of training for fat burning results. I always increase my HIIT sessions when I want to burn a little excess fat and lean up! ͈
HIIT isn’t limited to running/sprints, it is any exercise that involves a short period of intense work followed by a short rest. This means you can do workouts such as cyclng, swimming, rowing, sprints, body weight and heavy lifts.
One of my favourite forms of HIIT is skipping, following simple routines such as this quick fat burner:\n͈
- 30 sec standard skipping
- 30 sec speed skipping
- 30 sec double hops
- 30 sec speed skipping\n͈
- 30 sec rest between sets\n͈
What is your favourite type of HIIT?
You gotta try these moves! Core will be on 🔥🔥🔥 in a good way of course 😚
I struggle with core work because it is *the* weakest part of my body! I mean, hello years of poor nutrition, ineffective workouts, oh and 3 kids 🤣...but here I am, week ✌️ into this round and I already notice a difference in my strength. Even the side plank knee pulls improved! Yea baby! I ❤️ it!
⚫Spider Loop 10 X3
⚫Side V kicks 10x3 (each side)
⚫Push up leg lift 10 x3
⚫One hand renegade row twist 10 X3(each side)
⚫Side plank knee pull 10x 3
Still on track to achieve your fitness goals?
Having a workout partner can mean the difference between success and failure. They are a great resource for support, accountability, encouragement, and healthy competition. Unless you're highly motivated, your chances of committing to a long-term fitness plan significantly decrease without a partner. Don't let the excuse of not having a training partner hold you back! There are more ways than ever to find an exercise buddy:
1. Join a virtual community: There are several apps and online platforms that can help you find the perfect exercise partner whether virtually or in person.
2. Try your gym: They may have a sign up sheet available to help members connect to each other or ask the staff, they may be able to recommend an exercise partner.
3. Join a class: Enroll in an exercise class at the gym. This will give you the opportunity to meet different members who may make a great gym buddy.
4. Reach out to friends: Post on social media that you are searching for a workout partner. Make sure to include exactly what you’re looking for.
5. Ask your trainer/Cenegenics Nutrition & Exercise Counselor: The professional you are already working with may know someone who meets your interests and skill level. Ask them if they know of anyone who may be on the lookout for a gym buddy.
It is Monday and “international chest day.” However I am sure there are two people in the entire gym with how much snow there is right now ❄️ ❄️❄️ Excited to build my strength this year especially for chest! I train all body parts. 3 upper body and 3 lower body alternating. —Workout of the day—
—Cable Chest Flys—
✔️make sure to squeeze your chest together when bringing your hands in front of you
✔️keep the angle of your elbows locked in place as you move your entire arm forward and back
✔️keep your torso still-avoid rocking back and forth to move the weight
✔️brace your core during the entire set
GLUTES & QUADS
Squat pulses. If it takes you a while to feel your glutes working while you squat this is a great exercise to get them activated and working right away! I use a dumbbell to add a little weight, and pulse 4x. (Make sure your core is engage to prevent lower back pain, and that you're squeezing your glutes on the way up) Enjoy!!🤗 #fitness
Today, I was not in the mood to record & upload. BUT, I love fitness & everything that comes with it. So, I can inspire 1 of you then it was worth it. Ps. Don’t mind all the face expressions.
Workout: *Cable Sumo-Squat *Lateral leg lifts * Deadlift Sumo-stand •Light days- 3 sets, 15-20reps
•Heavy days-3-4sets, 6-12reps #fitfam#mood#determined#inspiration#workouts#athleta
0 015 minutes ago
Workout #1 for #StudioFIT this week🏋🏼♀️
✨AMRAP 45 (As Many Rounds As Possible in 45 minutes)✨
1️⃣12 HEAVY Deadlifts (what’s heavy for you? You’ll have to try some different weights. I went 90lbs on this move).
2️⃣12 Elevated burpee with 2 heavy dumbbells pop
3️⃣10 1-2-hold ring rows. Emphasize that HOLD!
4️⃣50 banded kick backs/50 pendulums (out to the side) try to swing legs in both moves to intensify the burn!🔥
5️⃣1:30 incline sprint or banded run or row
5 min MAX v-up finisher —
YOU ROCK STUDIOFIT LADIES!!💖💖💖💖💖💖
1 316 minutes ago
How To: One-Arm Dumbbell Row
Stagger your feet, both toes pointed forward with the left foot in back. Bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the bench.
Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. The upper torso should remain stationary and only the arms should move.
Lower the resistance straight down to the starting position. Breathe in as you perform this step.
Repeat the movement for the specified amount of repetitions.
Switch sides and repeat again with the other arm.
So today I officially started INSANITY workouts!! Not gonna lie was very scared to do it as I’ve always known them workouts to be INSANE!! But even though they are really really Hard I still push myself to do it! First day which is just the “fit test” and wow let me tell you its hella hard! It got me sweating like hell and out of breath to the point that was nearly passing out lol!! Don’t worry though cos you can do as much as you physically can ..only first day and i feel my legs are shaking and weak lol just to say aswell it is a 60 day challenge and wow it is going to be very hard!! But will be updating you guys on my journey, haven’t posted in awhile but I am back.. I hope to finish this 60 day challenge and show you guys the results!! All for getting fitter and healthier!! #insanity#insanityworkouts#insane#hard#fit#workouts#sweatingitout#gettingfit#losingweight#transformation#excited#motivated#tiredaf#nearlypassedout#youcandoit#icandoit
Decided to throw two bicep workouts to my back workout today 💪🏼always keep in mind your body doesn’t know what weight you’re using... it knows the stress being put on your muscle fibers. Keeping the form is more important than the weight you’re using. Your ego won’t grow your muscles 💁🏻
Vid Credit - @vika_rauzina thank you lol 🙏🏻🙏🏻
59 23046 days ago
Hi 👋🏻 Here’s a quick triset from legs yesterday. Landmine squats/Pulsing squats/RDL’s. 4 sets of 10. Anyone else do annoying toe wiggles before their sets? The things you notice when you record yourself 😂 Rest day for me tomorrow along with more snow fun! ❄️
@1upnutrition Candy Watermelon BCAA’s in that water bottle. They help keep you hydrated during your workouts and also help with muscle recovery! Use my code Amanda20 to get 20% off your order! ❤️
60 19205 days ago
3 Staple Exercises for LEG/GLUTE DAY 🍑 (Tag A friend👉🏽👯♀️ & SAVE!)
1️⃣Reverse Hack Squat (I prefer these instead of barbell squats because of the angled foot platform, puts less stress on my back, and engages my glutes more)
2️⃣ Unilateral Leg Curls
*️⃣ I get best results by including a variety of movements, both heavy/light weight exercises, and angles (Kneeling standing, lying). If you want to grow your glutes/ hamstrings it’s important to include isolation exercises like the last two!
🌟More FREE detailed workouts on my Youtube🎥 (link in bio)
63 42355 days ago
Low intensity - maximum burn 🔥
If you want to work on your strength in multiple ways, give this one a go! I LOVE making things more compound, using more muscle groups at the same time. 💪
Perform exercises individually for the below sets and reps according to your fitness level 👇
1. Lunge curl + tricep extension combo 12-15 reps per side x 3-4 sets.
2. Tricep push + rotation 8-12 reps x 3-4 sets.
3. Core dumbbell punches 20-40 reps x 3-4 sets.
4. Kneeling thruster + Arnold press 12-15 reps x 3-4 sets.
5. Dumbbell donkey kicks 12-15 per leg x 3 sets
6. Renegade rows + climbers 12-15 reps x 3-4 sets.
Outfit by @lornajaneactive 💕 @ljclarkson#lornajane#movenourishbelieve
41 9105 days ago
According to IG fitspo standards, i “fall off” pretty much monthly. Why? Because while im consistent with my self-care game, my body is forever changing and i am forever learning how to work WITH it. Most recently- that has meant more rest, fewer lifts and a lot of releasing/stretching. My programming is based on how I want to feel rather than how I want to look. And while I may not be hitting my fitness goals right now- I will be better down the road. Old pictures like the one on the left remind me of that. Ive been chasing better health since I was diagnosed with Endo in 2014 and despite my regular setbacks- im getting there. Slowly 😬. Im gonna share more of my process for you all because I think its important to show that it IS a process. Patience, note taking, and gratitude are my keys success thus far. Now I got my team to help accelerate that 🙏🏼 @fitness360nyc@thebestdamntrainer@jjfitness360@ybm360#EndoWarrior#GlowTheFckUp
64 17525 days ago
또 갖고 싶지 않니?
New Spring 2018 line.
____ ToeSox Korea
زیر بغل دمبل جفت روی میز شیبدار
Incline bench dumbbell row .
حرکتی چند مفصلی و بسیار موثر
. برای تمام رده ها (از مبتدی تا حرفه ای) و
حتی برای عزیزانی که دچار درد در ناحیه تحتانی پشت هستند .
اجرای این حرکت جهت تحریک و تقویت
عضله پشتی بزرگ (زیر بغل)
Latissimus dorsi muscle .
بکار می رود ؛ .
که در حین اجرای حرکت سایر عضلات پشت شامل .
عضله متوازی الاضلاع (بزرگ و کوچک)
Rhomboid muscle (major &minor)
بخش میانی و تحتانی عضله ذوزنقه ای
Middle & lower trapezius muscle .
عضله دلتوئید خلفی
Posterior deltoid muscle .
همچنین عضله دو سر بازویی
Biceps brachii muscle .
به عنوان عضلات یاری کننده تحت فشار قرار می گیرند .
نکته : وزنه را به اندازه توانتان انتخاب کنید و بگذارید انقباض را کاملا در عضلات پشتی حس کنید نه در عضلات جلو بازو
عمل دم و بازدم : .
درپخش مثبت حرکت ( بالا آورون دمبل )
عمل بازدم ( تخلیه نفس ) .
در بخش منفی حرکت ( پایین آوردن دمبل )
. عمل دم ( نفس گیری ) .
. ......🔴 جهت مشاوره و برنامه تمرینی ، برنامه غذایی ، مکمل به منظور افزایش و کاهش سایز و وزن ( آقایان و بانوان ) زیر نظر
🔸 کارشناس پزشکی ورزشی
. 🔸 مربی فیتنس از انجمن بین المللی علوم و مهارت ورزش آمریکا .
🔸مربی رسمی فدراسیون
. ، از طریق تلگرام ( لینک در بیو پیج ) یا دایرکت با بنده در ارتباط باشید . (09305893146)
ارادتمند شما مصطفی غلامی
✔ T.me/bodybuilding_ir .
کانال تلگرام ↙