Are you injured, or are some of your muscle imbalanced? Unilateral training is training one muscle at a time. For example a single arm bicep curl, a bulgarian split squat, and all single leg/arm exercises. Here are some reasons why you should incorporate unilateral training into your training program: -Reduce Muscle Imbalances -everyone has a dominant side and a weak side, and when doing bilateral exercises
the stronger side will usually do most of the work. By doing unilateral exercises you’re
forcing both sides to work equally. -More Core Engagement
-Unilateral training forces your deep stabilizer core muscles to engage more during the
movement because you are imbalanced, therefore you get a core workout without
doing any core exercises. -Better “Mind-Muscle” Connection -By focusing on one arm and/or leg at a time you’ll likely be more focused on that leg
and/or arm; therefore you might recruit more muscle fibers to that specific arm/leg,
which can lead to great gains in the long run. By increasing your strength unilaterally
our bilateral movements (squats, bench press, barbell rows) strength is bound to increase as well.
You want to train both bilaterally and unilaterally to get the best of both worlds! Hope this helps. You can incorporate unilateral training easily into your program. Add single limb exercises at the end of your workout. Instead of doing regular barbell rows with both hands, do single arm rows starting with your weaker side first. -Here is an example of a unilateral movement: single arm/alternating arm seated shoulder dumbbell shoulder presses on a stability ball. It was done on a stability ball to get even more core engagement, and you can see my core working hard to keep me balance on the ball.
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Day 64 of the 90 day bulk:
Back & Bicep workout complete, my body is shot from today's workout, it was definitely an INTENSE one!💪
Took a few minutes out of my day today to sit down and really think about what fitness has truly done for me. As I was self reflecting I can definitely say without a doubt the biggest thing Fitness and my own personal journey has done for me, is it has really given me a second chance at life.
When I was just over 417lbs two years ago, my mobility greatly suffered from being so obese, just doing everyday tasks like walking, climbing up stairs, or doing any physical activity was so difficult for me because I was so overweight and so out of shape.
Through fitness and my own personal journey, after losing all of the weight, I was ultimately given a second chance at life, and was able to gain my mobility back. I no longer suffer with the health issues that I had a few years ago directly associated with being obese and I no longer struggle with the things that I use to not be able to do for such a long time.
It's crazy how much fitness can really have an impact on your life and how much it can really do for you physically and mentally. I ultimately believe I've been given a second chance at life and everyday I am constantly growing, improving, and continuing to get in the best shape of my life!🔥💯
What do you get in 1 year with an amazing coach @johnjewett3 and me executing the plan and putting in some hard work?!... 👆🏼this!! That is one year difference. I had no figure suit and no clue how to even pose Figure! I do now thanks to Ms. Sheilahe @flexxybrown 🙌🏼 😊 but I was determined to move to Figure after much consideration. It allowed me to lift heavy like I enjoyed without fear of being too big in my class. When I read the below quote it lines up well with this whole year. I was in a comfort zone and I had to break through it to succeed and see change. This led me to my first figure show in Oct where I placed 1st and qualified for nationals where I just took the stage at Junior Nats and placed 8th in a stacked class of 20girls! I'm extremely happy with the progress in one short year. Let's see where next year takes us coach! I'm ready! 💪🏼🙌🏼💖😊 "You will never experience success from the safety of your comfort zone. No growth, no goals, no greatness is ever found in comfort. Muscles must be broken down through resistance training in order to grow stronger. Diamonds are created from high temperatures by pressured exerted on them.
No one is inspired or changed by seeing you overcome easy. They're inspired to change their life by seeing courage displayed when you overcome the hard, the difficult, the "impossible."
Reach deep, and choose the more difficult road. Be the inspiration someone else needs and light the way, because that's what Competitors do." - @competeeveryday
I hope I inspire others to push out of their comfort zone. You never know what you are capable of!
This week is Team Member Appreciation for #TeamSynergy and our theme this year is #SYNERGY#ALL ⭐️STARS! Swipe through to see pics from our #KICKOFF PARTY on Sunday! We’ll post more behind-the-scenes pics later this week. #feelsynergy#1 #🏆
I don't run the game, but I play to win🔱
This pose does my hamstrings no justice for the work that was put in today. To all the people that are in season, have something important coming up, working hard, or going through hell to become successful, I give you props. It's not easy, most days I cry at least once, but in the end we all know it's extremely worth it. To wake up in the morning and know you've done something you never thought you could is probably the best feeling we can ever have. Whatever you're going for I wish you nothing but the absolute best, and know that this is just the beginning for the best yet to come💛
Smile cause you deserve a life which is a beautiful state
Bring joy in your life because it will help bring joy to your surrounding. A suffering state will forever hold you down, and will never allow you to enrich your life
A beautiful state forever and always- @tonyrobbins
Greetings from Las Vegas!! 🌆 Haven't posted in a while because I'm traveling for work and such. Super proud of myself for making it to the gym today between all the meetings and trade show happenings 🙌🏼 Especially after all the IFT expo treats 😳 Did the stationary bike and it was really cool! Anyone heard of Expresso HD? You choose a bike course and the gears auto shift to the hills and stuff. You see the course and also actually have to steer it, almost like a workout video game lol. Anyways, did 7.5ish miles on the bike before my booth shift. I've been slowly easing back into running. If it weren't for the super hot temps. I would have probably tried to run around the strip! Now just resting the legs for some fun events tonight. #ift#gowithpurpose#vegas#lasvegas#thevenetian#run#running#runner#dedication#workout#work#worktrip#travel#bike#biking#biker#expressohd#fitness
This #transformationtuesday , I went bathing suit shopping & found TWO that I liked so much that I bought them both (here's one... hehe)!! #nsv 👍☀️🙌😎 Never give up on yourself, it's not just losing the weight, but the health & life that you GAIN during this process. Shopping being more fun is just a bonus. 🙃