When I have the time, I like to spend a little extra time at the gym. Shoulders are an area that always need improvement so the extra time is well spent. 3 rotations of each circuit. No rest between sets only between circuits.
1️⃣DB Upright Press into Grip-facing Elbow Squeeze
2️⃣DB Chicken Wing Raises
3️⃣Alt DB Shoulder Presses
4️⃣Bent Arm Round-the-Worlds
1️⃣Alt DB Fwd & Lateral Raises
2️⃣High to Low Planks
4️⃣DB Right\Left Jab Strike
As a follow-up to our hamstring curls yesterday, here is another way to work your hamstrings with weight. You are still having to engage your shoulders/lats, glutes, and core to do this movement in order for back to stay neutral! If you need help or want form check while doing these just come grab a staff member! #ocworkoutlife#rdls#freeweights
0 315 January, 2020
New addition to the @samienfitness coaching team 🐶. Izzy is now available for one-2-one sessions 💪🏼 She charges £10 per hour for walks to the park and unlimited ball fetches 🎾
FindurStrength this year!! If you are not doing so already super important to try + include some strength training in your fitness regime. Whilst it may appear obvious, there is sometimes a bit of confusion over what strength training actually means. Well... basically this is any type of training using resistance to work the muscles and increase lean muscle mass - so anything from body weight exercises, kettle bells, resistance bands, TRX to free weights which increase the recruitment of muscle fibers and lead to an increase in muscle size. Over the age of 30 we naturally start to lose muscle mass - as much as 3-5% per decade. 😱 The only way is to fight back with resistance training!! 😁Along with helping to prevent lean muscle loss it also helps to increase bone density and reduced risk of osteoporosis. Obviously every day tasks become easier and it can help prevent injury. Win, win + win!
Now when it comes to increasing ‘pure’ strength - that’s your 1 rep max (for example your heaviest deadlift) you will need to be steadily increasing your weights over a period of time. Training tends to focus on bigger compound exercises such as back squats, deadlifts and generally a lower number of reps are performed during training.
But whether you want to increase your ‘pure’ strength or generally improve your overall body strength, in some way try and give those muscle fibers some love in 2020!! 💪
2 2215 January, 2020
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Arm & Shoulder day 💪 Everyday I workout a different body part! This is just 1 from 7 other arms & Shoulder workouts I do. This year I started lifting heavier, I started at 10lbs dumbells now I'm at 17.5lbs. My goal is to Gain muscle mass 🥩 & you can see it in my face I was struggling 😬 but today is one of those days that I'm so Thankful to be Healthy 🤞 I see people who are handicapped, have injuries or illnesses that prevent them from doing simple workouts like these & I'm just so grateful to have the strength to accomplish them! 🏋️♀️🙏 I am only getting Stronger 🖤 #armsday 💪 #Shoulders#HerbalifeBody#strength#freeWeights
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Full depth slight incline 36 twins bench press. Whole training was done using only dumbbells- bench press 5 sets, slight incline bench press 5 sets, big incline bench press 5 sets, overhead seated press 4 sets. Thanks to my amazing gym buddy @scullz_art for the video 👊
I’ll admit that a lot of these posts are to help keep me accountable on top of maybe (hopefully!) helping someone else push through. These posts are hard for me to post bc I think I look sooooo goofy while working out. But it helps. It helps some people who have sent me messages. And it helps me see my progress. So here we are! This was yesterday’s workout, I wanted to do just weights and oh MAN do I feel it today! This morning I did a super intense HIIT workout. I like to mix it up and push different muscles to help hit every one of them. So here’s to YOU, who powers through with me! Whoever is going through a health journey and wants a healthier life, we got this.
This statement is so full of errors I don’t know how to approach it in any concise way. •••••••••••••••••••••••••••••••••••••••••••••
“Because of the strength curve...” This part adds no value to our analysis. Fancy words that I’d argue are not used correctly.
“....[A band has] low resistance at the beginning, maximum at the end”
There is more tension in a band as you stretch it yes. But when applied to an exercise it may or may not offer increasing resistance. That’s only half of the equation. •••••••••••••••••••••••••••••••••••••••••••••
“ [because of this] Bands do seem to give a better mind muscle connection and peak contraction than free weights” ...what does that even mean?... and how did we logically get here? Like, we were just at “bands are stretchy” and now we are here. I don’t get it. Was this written by an underpants gnome?
“That isn’t true of all exercises”
No fucking way!
“But on quite a few - like on lateral and front raises, curls, and tricep pressdowns - it is”
So this FULL statement is TWO sentences and he already forgot his original position? Wouldn’t a free weight front raise or lateral raise also give you “low resistance at the beginning, maximum at the end”. Which would give it the same “strength curve” and therefore that same illogically connected mind muscle connection and peak contraction.
This entire statement provides nothing of value. Don’t let the fancy words or notoriety convince you the person must know what they are talking about. ••••••••••••••••••••••••••••••••••••••••••••• #strengthtraining#weightlifting#exercisebandworkouts#freeweights#personaltraining#fitness#personaltrainer#exerciseeducation#strengthcurve#strengthprofile#resistanceprofile#underpantsgnomefitness
Got 20 minutes and a dumbbell? Let’s HIIT it 🍑 [tag your friends]
Master circuit: 5 rounds 15 seconds per movement on each side of the body if applicable.
1:Dumbbell Goblet Squat
2:Bear bridge with press
3:Single arm Curtsy lunge
4:Single leg bridge with dumbbell tricep extension:
5:Modified side plank with adduction
6:Lateral high knees
Tip: go at your own pace completing reps at the given time for each movement. Each round will take about three minutes to complete taking very little rest between movements. Rest accordingly after each round. 70 seconds on average will end up in a 20 minute full body routine that will have you in a pool of sweat and muscles pumping. Let’s get it, let’s burn it.
_________________________________________________ ¡A tiempo para la acción de gracias! ¿Tienes 20 minutos y una mancuerna? A darle HIIT al 🍑 [etiqueta a tus amigos]
Circuit: 5 rondas 15 segundos por movimiento en cada lado del cuerpo si le corresponde.
1: Sentadilla goblet con mancuernas.
2: puente de oso con prensa
3: zancada curtsy.
4: Puente con una pierna y extensión de tríceps con mancuernas
5: tablón lateral modificado con aducción
6: rodillas laterales altas
Consejo: ve a propio ritmo completando las repeticiones que puedas con el tiempo prescrito que te di (15s). Cada ronda tomará aproximadamente tres minutos en completarse descansando muy poco entre movimientos. Descansa al terminar casa movimiento del circuito. Si descansas 70 segundos en promedio terminarán en una rutina de cuerpo completo de 20 minutos que terminarán en una piscina de sudor y músculos bombeando. Dale, a quemar se ha dicho. Etiquétame si lo intentas.
🔥🔥ABS WORKOUT 🔥🔥
Happy Monday y’all! Who is ready to crush this week? Drop a 🔥 emoji if you are READY!
I really felt the burn after this workout!
Today’s quote of the day: “Good, better, best. Never let it rest. 'Til your good is better and your better is best.“ -St. Jerome
DOUBLE TAP & SAVE This workout 🏋️♀️
Don’t forget to hit that follow button, if you want to see more 😊
Here’s the workout my friends💥
1️⃣ Decline Abs Reach
2️⃣ Russian Twists
3️⃣ Vertical Knee Raise
4️⃣ Plank Surrender
5️⃣ JackKnife Sit up
6️⃣ Scissor Kick
7️⃣ Reverse Crunch
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120 25830 December, 2019
Per riuscire in questo esercizio il primo consiglio è: non aver fretta!
Qui tre video per farvi vedere le trazioni negative (in due varianti) e le trazioni con elastico.
☝🏼 TRAZIONE NEGATIVA: questa è la versione per chi già ha “in canna” almeno un paio di trazioni e deve migliorare nell’esecuzione o aggiungerne altre. Il controllo della fase negativa (quella di discesa) del movimento ci permetterà di aumentare la forza ed il primo consiglio è proprio quello di tenere una velocità (lenta) costante nella fase di discesa appunto.
✌🏼FASE NEGATIVA CON SALTO:
Anche nel secondo video c’è una enfasi sulla discesa ma qui si presume che il soggetto non abbia neanche una trazione e debba proprio “costruire” le basi. Oltre a tutti gli altri esercizi propedeutici e al rinforzo della muscolatura inserire questo partendo con il mento già oltre la sbarra è un valido aiuto.
🤟🏼TRAZIONE CON ELASTICO:
Un elastico che vi scarica del peso durante l’esecuzione di tutto il movimento, meglio di così? È come se durante la corsa si venisse sparati da un cannone😏😂 ecco come consiglio di mettere l’elastico. Un sostegno e uno scarico di peso vi faranno apprendere al meglio il gesto.
Qui solo alcuni dei mille consigli che si possono dare. Ultimamente mi capita sempre più di allenare persone che hanno questo obiettivo e...per me aiutare nel miglioramento della performance è quanto di più stimolante ci sia! Daje tutta!🔥