Think you’ve got what it takes for 3 rounds of these? 😏
55 rep sequence as follows:
10 reps + 10 second hold
9 reps + 9 second hold
8 reps + 8 second hold
7 reps + 7 second hold
6 reps + 6 second hold
*realised you fucked up and lower the weight*
5 reps + 5 second hold
4 reps + 4 second hold
*realise you still fucked up and lower the weight again*
3 reps + 3 second hold
2 reps + 2 second hold
1 rep + 1 second hold
*play it cool like you don’t want to cry*
Make sure you squeeze your quads on the holds!
Try adding these as a leg day finisher 👊🏼
Thank you to my buddy @zoeywrightfitness
for introducing this mad method to me 🤯
this may help 🤷🏼♂️
I have been using this exercise for about a month now and have seen some improvement in my upper chest. I incorporate it at the end of my chest sessions for 4 sets of 15 reps.
I can't decide whether these videos are better with no audio or sped up with sound haha (silly Insta won't let me add music 😭). This is a little leg session I did last night to get back into the gym after 2 weeks of not working out 🤦🏼♀️
- 1 min of step ups (or box jumps if you feel comfortable - but I have knee problems) - 1 minute of random jumping movement 😂
- Kick backs with resistance band
- Romanian deadlifts with dumbell
- Sumo squats with dumbbell - Standing squat with dumbbell
15 x 3 rounds! Don't forget to save if you would like to do this routine 🤗🏋🏼
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Event for this week:
Causeway point B1 till 3rd june
Novena square 2 till 3rd june
Day 1! Such an incredible atmosphere throwing weights around with all these amazing vegan beasts! 💪🏻🌱 So glad I got this great photo of these awesome people and role models I had the privilege to train with! Such an inspiration! 🙌🏻👌🏻 Hoping to see some of you guys again at the vegan camp out and at other future meets! 🤙🏻
🔸BANANE= Alto ig? Quando vanno mangiate? Crude? Cotte?🍌☟
🔹La banana è un frutto amilaceo.🍌
➡Infatti oltre agli zuccheri semplici presenta anche un quantitativo variabile di amido.
-Parte di questo amido però è resistente (non viene assorbito, non apporta calorie) quindi funziona come "fibra alimentare".
La quantità di amido resistente varia a seconda del grado di maturazione.
➡Se la banana è acerba ha un quantitativo maggiore di amido resistente, per questo le banane "crude" hanno un Indice glicemico piu basso.↘
❗Man mano che la banana matura, parte dell' amido resistente diventa digeribile, può venire spezzettato in glucosio ed assorbito e la banana diventa piu dolce e l'indice glicemico aumenta.⬆
Ora vi chiederete...
🔸Ma quandi le banane vanno mangiate quando sono acerbe? In quanto apportano meno calorie?❌
⚠⚠No, in questo momento presentano delle sostanze anti nutrizionali.✔
🔜Io vi consiglio di mangiare la banana quando è completamente matura, in quanto i suoi livelli di antiossidanti sono al massimo e gli anti-nutrienti al minimo.
E poi diciamocelo, sono più bbbbone, con i burri di frutta secca e i semi di canapa poiiii 😂😂
Buona giornata e buon inizio settimana❤❤
.⚠Se vi piacciono questi post ne farò altri!
#peanutbutter #breakfast #mondaymotivation #mood #crossfit #mangiaresano #mangiarebene #muscle #mealprep #girlspower #meal #dayon #carbscicling
Every workout I have there is always a moment I feel I’ve had all I can take. I make myself push past that point every single time, and that’s when my real workout starts. Your mind will always give up before your body!!!
TIPS YOU CAN AND SHOULD APPLY TO ACHIEVE YOUR WEIGHT LOSS GOALS!!🔥 1-Lift weights and do cardio💪🏻 weight training and cardio are often perscribed sperately dependant on peoples goals, cardio is typically suggested for people trying to lose weight weight but the truth is a combination may be best🏋🏼♀️ A study found that resistance and aerobic training combined was able to increase fat loss more so than aerobic cardio alone🤕 the combination also resulted in a greater lean mass, this increase in muscle mass requires a greater metabolic cost which means that more calories are being burned⏰ If you choose to do both on the same day you should lift weights first and then do cardio as there is less overlapping fatigue🙅🏻♂️2- Find a diet that you can adhere to🍓 There are many eating methods that can help to promote fat loss, such as the keto diet or intermittent fasting and these are great but if you cant stick to them they wont work👎🏻 Find a diet that you will be able to stick to whilst remaining in a calorie deficit📚 3- Track your calories👁 People commonly underestimate the amount of calories they really eat, in fact, a study found that people underreported the amount of calories they consumed by as much as %50!!😱 so make sure that you know the calories you are consuming to ensure you are in a calorie deficit💩 4- Dont change to many things at once👎🏻 Losing weight is a multiple habit changing process and when you try to change many habits at once it becomes very difficult to follow through and could cause you to lose motivation🤔 Try seperating any bad habits you have and focusing on them individually, it may be more time consuming but will cause more sustained motivation levels😇
The amount of reps you should be doing depends on your goals, resistance training goals are typically based off of building strength, building muscle or increasing muscle endurance🏋🏼♀️ Performing one to five repetitions is best for building strength, going at a quick tempo, such as a one second up and one second down cadence and resting at least 3 minutes between sets is recommended at this range💪🏻 At the 6 to 12 rep range, the focus is shifted to muscle growth, performing a slow and controlled tempo, such as three seconds down and 2 seconds up with no more than 90 seconds rest is recommended at this range📚 If your goal is endurance you should be performing in the higher rep ranges, this range can be anywhere between 15 to upwards of 100 reps and will typically stress out the energy system rather than the muscle itself, doing so will allow the body to become more energy efficient by adapting to the metabolic stress🤕A moderate tempo such as 1 second down and 2 seconds up with no more than 90 seconds rest between sets is best for this range🔥 Make sure you are choosing a weight that matches your rep range of choice, if you could still do more reps at the end of your chosen rep range go heavier, dont fall into the trap of stopping without being fatigued just because you have reached a certain number🙅🏻♂️
GAINS ARE MADE WHILE YOU SLEEP!!💤 When sleeping, your body recovers from the stress you have placed on it in the gym🤕 A lack of sleep has many negative consequences💩In terms of performance, the chances are, when you are sleep deprived, you wont be able to do half the work you normally can😠 People that chronically lack sleep have significantlly slower alertness, slower alertness means both lower mental and motor capcity👎🏻Studies have found that people who are sleep deprived make many more mistakes, if one of these mistakes are made in the gym it could lead to serious injury🙀 When sleep deprived, people tend to have trouble metabolising glucose, this causes you to become tired more quickly during your intense workouts👿
In regards to hormones, studies have shown that individuals who lack sleep have lower overall levels of testosterone than those getting adequate sleep 😴Testosterone is a very well known anabolic hormone that is extremely important for muscle growth💪🏻
Sleep is also important for bringing down the levels of hormones that break down muscle (catabolic hormones)🔥Cortisol, a well known catabolic hormone remains elevated whenever you are sleep deprived🤔 This leads to increased muscle breakdown causing less gains☹️️COMMENT ANY OTHER TOPICS YOU WOULD LIKE ME TO COVER OR ANY QUESTIONS YOU HAVE🔥🔥
STOP STRETCHING BEFORE YOUR WORKOUTS!!!🙅🏻♂️Your body has what are known as ingrams, these are stored motor patterns that allow us to be neurologically efficient. When you do static stretching prior to training you temporarily increase the flexibility of the muscles. This creates a disruption in the stored motor pattern and makes it harder for the body to recognise them. So, rather than your body spending time on maximising your strength and performance during the exercises you are performing, it is spending its time on trying to adapt to the different movement🏋🏼♀️HOWEVER, this does not mean you shouldn't perform static stretches! They are still important as they help increase muscle length and flexibility which will benefit you in the gym💪🏻 A better warm up may include completing some of the exercises you intend on doing at a lower intensity (less weight and reps).🔥 COMMENT ANY OTHER TOPICS YOU WOULD LIKE ME TO COVER OR ANY QUESTIONS YOU HAVE🔥🔥
GET HUGE BY FOCUSING ON YOUR MIND-MUSCLE CONNECTION💪🏻 When performing an exercise, focus all of your attention to the muscle that is intended to be placed under stress, imagine that one primary muscle doing all of the work🏋🏼♀️ Flexing the muscle during the movement can also help to add more emphasis🔥 Through employed thought more of the power output is shifted from secondary movers onto the focused muscle📚 Greater activation will coincide with the muscle that you internally focus on and this increased muscle activity will help place the muscle under more stress resulting in greater gains💪🏻 HOWEVER dont let this concentration on mind muscle connection distract you from completing the exercise with proper form🏋🏻COMMENT ANY OTHER TOPICS YOU WOULD LIKE ME TO COVER OR ANY QUESTIONS YOU HAVE🔥🔥
READ BELOW!! LEARN WHY PROTEIN IS GREAT FOR WEIGHT LOSS!!
Protein is made up of amino acids. Amino acids are the building blocks for muscle. Without them, it wouldnt be possible to repair and build muscle. But not only is protein essential for muscle growth its a fantastic macronutrient to consume when dieting! Proteins satiety effect helps you to remain full quicker and for longer which helps you to feel less cravings for calories that may result in an unwanted calorie surplus. Protein also has the greatest thermogenic effect of the macronutrients meaning that it burns the most calories in the process of it being broken down, further helping you to decrease your net calorie consumption. COMMENT ANY OTHER TOPICS YOU WOULD LIKE ME TO COVER OR ANY QUESTIONS YOU HAVE🔥🔥