Met lunges train je je hamstrings, quadriceps, gluteus en core. Dus wil je vooral je benen en billen goed shapen dan moet je deze oefening effe meepakken. Er zijn super veel verschilldende varianten (side lunges/cross lunges)dus pak er één die jou bevalt en shape that booty!
🍁 Where my stoners at??? 🔥😂 By @maxnottfit ••• 👉🏼 Believe it or not, this is actually a post I've been wanting to put together for months. Finally sat down, did the necessary research, and put this lil graphic together 👌🏼 • ❓No info here is a huge surprise. While some research suggests that use of cannabis in different forms can be detrimental to making physique-related improvements, other research suggests the opposite, and none of it is truly conclusive 🤷🏻♂️ Research on the subject is actually pretty minimal 😓 • ❌ One thing we know is that the act of smoking is generally harmful to the lungs when done excessively, so obviously, intake of cannabis via smoking-related methods can technically have a negative impact on exercise 🙌🏼 • ✅ Besides that, and less significant downsides like the uncontrollable munchies 🤤 and the commonly associated feeling of laziness 😴that many experience, there are plenty of positives... • 😮 Resistance training while high can make it less feasible to lift heavy or intensely, but muscular contractions can actually be felt and experienced in an extremely unique way that can often times enhance the training experience and even allow for more successful/fun workouts (or so I'm told 😉). ••• 🚨Before anyone comments their opinion on this subject that everyone else needs to agree with 🙄 let me just say this: • 👉🏼 YOU FREAKIN DO YOU. Recreational use of marijuana is legalized where I live, but regardless of that, there's never anything wrong with learning and knowing the facts. Sowwy 4 the long post, but I'm hoping you guys found this topic interesting. If you made it this far, thanks for reading 😁🙏🏻🍁
👉🏼 Follow @prodiettips & @profitnesscircle for more daily tips 👈🏼
𝙃𝙤𝙬 𝙏𝙤 𝙄𝙣𝙘𝙧𝙚𝙖𝙨𝙚 𝙔𝙤𝙪𝙧 𝘾𝙖𝙡𝙤𝙧𝙞𝙚𝙨 @tommaccormick
WANT TO GAIN WEIGHT? Then, you need to eat more! -
This great info-graphic by @trainwithcarsen illustrates some key strategies to eat more beautifully.
NEVER SKIP BREAKFAST✅ Look, if you’re a skinny guy, or anyone looking to gain mass, breakfast IS the most important meal of the day. Start your day ahead of the game with a high calorie, high protein meal.
MASS GAINER SHAKES✅ grab yourself some protein powder and throw it in a blender with some fruits, vegetables,
oats and peanut butter. This is a
great way to add a ton of extra calories and protein to your daily diet. BE CONSISTENT!
LIQUID CALORIES✅ are easy to consume and will help to add more calories to your overall day. Juices, smoothies, shakes, and so on.
PORTION SIZES✅ Increasing your portion sizes will add more food to your diet without adding more meals. Simply add an extra serving of rice, and/or add a little more meat than before. Your plate should be looking more and more full.
PROTEIN SNACKS✅ you should have snacks with you throughout the day. Snacks are an easy and efficient way to add more calories to your diet on the go or at home. Aim for high protein snacks - nuts, yogurt, cottage cheese, peanut butter, protein bars.
TRACK CALORIES✅ - stop guessing if you’re eating enough in a day. Download the app MyFitnessPal and start to track your calories throughout the day. This way you know where you’re at and how much more you need to eat for the day.
On Wednesdays we wear @gymshark 🙋🏽♀️ Its nearly the end of #gymshark66 how crazy!!
Going to train upper body today with my boo🥰 @nattbfit posted a cool workout recently on her page which looked quite demanding and contained a couple exercises I have never tried before! So we have decided to give it a go 😎
My week off the gym went good and I feel ready to get back into training, made a few modifications to my workouts with the help of @marcus_j_ray 💪🏽 we got tisssss
Idag började jag dagen med 30 min RPM (cykling) och sedan körde jag lite mage och även hipthrusts i Booty Buildern 🍑 Imorgon blir det biceps, triceps & axlar, mina ben är heeelt döda .. Har fortfarande träningsvärk från måndagens legday 😍
Pak Choi Salad 🥗🥬 🥜 – This is perfect as a side salad, or you can load it up with chicken 🐓 like this one and have it for a meal – it’s full of good greens, nuts, protein and tastes da bomb! 💥🤩🏋🏻♂️
•4 heads of Pak Choi
•½ cup of dried cranberries
•3 Spring onions
•½ cup cashew nuts
•2 chicken breasts (optional)
•Crispy noodles (for salads) (for crunch)
•2 tbsp of peanut butter
•3 tbsp Soy Sauce
•3 tbsp rice wine vinegar
•3 tbss honey
•2 tbsp water
1️⃣Cut the chicken breasts in half horizontally and lay flat in an oven proof dish. Pour a couple of tsp of soy sauce over the top and stick under the grill for about 5 minutes. Take out and flip the chicken. Allow to grill on the other side for another 5 minutes until cooked through.
2️⃣Wash and cut up the Pak Choi into thin strips. Chop up the spring onions. Crush the nuts. Combine in a large bowl with the cranberries.
3️⃣Slice the chicken breast into thin strips and lay over the salad then sprinkle with the crispy onions.
4️⃣In a small jar, combine the dressing ingredients and then violently shake until smooth. Dress just before serving ✌🏻
Today is upper body day with focus on shoulders, back & abs 💪🏼 I’m going to train some gymnastics as well just because I want to get better at some stuff before my next comp ⭐️ what is your fave upperbody part to workout? 🏋🏼♀️
From wanting to look as skinny as I could to wanting to feel and look as strong as I could 💁🏻♀️
I’ve been weight training for around 5 years now. Change takes time! It may only be February but I’ve started my cut for the summer. Remember that summer bodies are made in winter rather than crash dieting for your summer holiday 🌴 Start now and make it a lifestyle rather than a diet. Make small changes slowly to create positive habits 🌻
Have a goal to achieve a Pull up?! Here’s some exercises you can do to help you work towards that first unaided Pull up!
When I first started training I was so desperate to do a pull up and there are 2 key ingredients to achieve it...
* HARD WORK
Pulling your own weight right up and getting your chin over that bar is a real test of strength! But as with achieving anything, you need to put in the work, and be consistent. Regularly completing accessory work, and practicing progressions, not just once in a blue moon! 💪🏼
i’m just too busy...
that’s what i use to say. i use to say that phrase to avoid things that i didn’t want to do. be all have things going on and it can seem overwhelming BUT we cannot put our health on the back burner. there is always time! in between working 2 jobs and going to school, i’ve managed to make my health and fitness a priority. trust me though it was not always like this! it took a lot of convincing to get me here but i would not change my journey for the world.
this is my journey and i want to help you start yours !!
Back and arm workout. Try this intense back finisher with your workout partner!
-Barbell Row giant set 5x10
-the twist in this exercise is your rest period only lasts as long as your partners set. So you should be doing 50 reps in under 3 minutes
- give this a shot to finish off your back workout 👌🏼
You can have results or excuses. Not both. The only bad work out is the one you didn’t do! You will never regret working out but you will always regret NOT working out. Say that again. Something is ALWAYS better than nothing. No one ever said “damn I regret working out today” I’m not always motivated or full of energy, we’re human not robots. But you can always squeeze in a quick session even if you’re limited on time or “not in the mood” and honestly those workouts end up being the best! #wednesdayworkout#humpday
BACK PART OF SHOULDERS TRAINING💪
Jako, że tylny akton mięśnia naramiennego zwykle jest najmniej aktywny trzeba go angażować do pracy szczególnie mocno. Ma to znaczenie nie tylko dla estetyki barków, ale także dla rozkładu sił działających na staw.
W każdym treningu barków dobrze by było dodać 1-2 ćwiczenia izolujące tylny akton. Moje propozycje:
1. Odwodzenie bokiem w skos leżąc na ławce skośniej - patrzymy w dół bez zadzierania głowy,
2. Wyciskanie bokiem nad głowę w pochyleniu tułowia - głowa oparta o coś w celu wyłączenia mięśni szyji i pleców
3. Unoszenie przodem z gumą - maksymalnie rozciągamy gumę i staramy się utrzymać jej napięcie w każdym momencie ruchu
4. Odwodzenie jednorącz na wyciągu - na poziomie oczu, lepiej na mniejszym ciężarze, a więcej powtórzeń😉
🇺🇸:Back acton of the deltoid muscle is usually the least active, so it must be train specially hard. This is important not only for shoulder aesthetics, but also for the distribution of forces acting on the joint.
In each shoulder training, 1-2 exercises isolating the rear acton would be good. My propositions:
1. Rises sideways in diagonally lying on the bench 45 degrees- we look down, head straight
2. Overhead front rises with core bend - the head is leaning on something to exclude neck and back muscles
3. Front rises with band - maximally stretch the band and try to keep it tension at all time of the movement
4. Back rises sideways one-handed on the rope- at eye level, better on a smaller weight, and more reps 😉
Have a nice workout! 😁
🎵music by @kninek#shoulders#training#strong#determination#workout#exercise#bodybuilding#physique#muscle#fitness#weightlifting#fit#fitfam#fitgirl#gym#gymlife#motivation#inspiration#instafit#instagirl#girl#polishgirl#healthy#fitlife#gymlife#fitnessmotivation#personaltrainer#gymshark#gymshark66