Birthday turn up!!! 🎉
Yes a year older and still working at being a snack and staying healthy call me a SHNEALTH. shnack +healthy? =🍫🍑?
OKAY the workout/tips:
A lot of people when doing squats do NOT realise but your glutes are asleep hence why it's best to wake ya ass up doing an exercise like -Glute bridges
Before you hit your squats especially my ladies trying to work the gluteus maximums 🙂Which NOW my glutes are on fire and I'd prefer to stand...😩
Just think❗️most of you sit down for work every day-there are a lot of benefits for waking/working your glutes but I'll stop there... .
Finished my legs with the pulse squats on fire!🔥 and included lifting the bar above my head to engage core. .
Another tip❗️you will notice I used a bench and resistance bands both for some support. If you are like me with a joke knee use that to support/guide you.
Lastly you will notice I was not wearing shoes....yasss after speaking to a friend who is a nurse asked me to try doing my squats with no trainers or better yet flat sole trainers..get your feet as FLAT as possible which did help a bit with my grandmother knee👵🏾.
Core exercises-these are beautiful. The TRICK Do them as controlled as possible to feel the burn 🔥 .
Hoodie designed by @pyramids_in_paradise .
Off to enjoy my birthday I hope that helped! -----------------------------
#dropitlikeitshot || y'all it was leg day and it was glorious...still sore...still burnin🔥🔥🔥...exercises may be done without resistance bands but this is a tiny bit of what I did yesterday 🖤💁🏼
2️⃣15 extensions each leg
3️⃣12 reps each side
4️⃣180 box jumps (regular box jumps are perfectly fine 👌🏻and will work those #hamstrings to have them poppin) #committosomething#gymshark @gymsharkwomen @gymshark👖 || @adidas 👟 || @americanneedle cap
Walking lunges offer the perfect opportunity to think about the meaning of life and other deep philosophical questions... 😵😑😅 🎶Trapt - Headstrong (Dub Step Remix)
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For more workout videos, with step by step instructions, click my link in bio and select Video Exercise Library from the main menu.
Goaldigger hat and tees available in my store, link in bio, click shop!
Dis how I celebrate them gains 😂💪🏼🔥
Got Latina blood ,so I couldn't just flex ,i had to move around 💃🏻
I think,taking pride in your hard work ,is just as important as doing the work.
So always remember to be kind to yourself and know that you are doing your best!
Happy Thursday loves.
Glute session today, joined with @nadzlateva - I have the best days with this girl, if you've seen my story you'll know why 😂 she da best 💖
Suffering from this weird cold that doesn't effect me in the gym but the moment I leave it starts getting bad again - urm what?! 😅
I don't ever advocate that it's a good idea to train whilst your poorly, especially if your body needs rest, however I've felt well enough to train the past couple days, haven't done any compound movements but still getting good contraction and a burn from the exercises that I am doing, so I'm happy! 🙌🏻 Hope everyone's having a good Thursday anyways! Now it's time for me to relax in yoga for an hour 😇👌🏻
We were born to be powerful, not perfect..!! 🏋🏽♀️🏋🏽♀️🏋🏽♀️🏋🏽♀️
Happy Thursday beautiful girls and boys! 😀😀 Keys to developing your back:
1) strengthen your rotator cuff muscles and learn how to control your scapula. I love dishing out band retractions and I-T-Ys to my clients!! They work really well!
2) learn how to engage your lats from the bottom to the top. When you pull, pull with your back first, arms second. #3 ) if you have trouble feeling your lates, do single arm exercises like single arm sideways lay pull downs and strict DB rows. I also love Seal Rows reaching forwards at the bottom and pulling my hands to my hips at the top.
4) squeeze the back for a second or two at the top of each movement. Peak contraction works and you'll feel the burn in your back, not your biceps, trust me.
Training at our friends cool digs on the beach, @tulumjunglegym ! Thanks @katietrainsalot for the chat this morning. You ROCK sister 🎸🎸💓💓🌈🌈
Itttttsssss leg day!!! Nearly time for a big ass leg session with my girlie @juliegreggquinn 💪🏻🍑. Feeling better today after a somewhat challenging day yesterday (poor @lisajayfitness 😂🙈). Still have about 4 pounds to loose, wee buns 😳, but for the next 23 days I will do everything possible to bring a tighter package. I think my legs are looking better and am still struggling to find a waist but head down, foot to the floor and just keep swimming 🐠. #ukbff#wellness#bikini#4weeksout#preplife
It's impossible to live a fulfilled life while carrying around the pain of the past. I get that it hurts, trust me. Maybe you think it's too dark to let it go, I get that too.
Where do you want to put your energy? The past in which you can't control anymore, or the future?
But also, never forget where you came from. .
Photo credit: @tehranseattle
🤘🏻This is no ordinary deadlift. We are targeting the hamstrings hard, going straight legged WITH a deep deep stretch at the bottom.
🔞Seriously be careful with straight leg deadlifts in general, especially if you plan on going as low as I do.
😁While I do like to be silly and joke around - you still need to be careful.
☝🏻Here are a few key points about straight leg deadlifts.
1️⃣Do not even attempt a deadlift until you've fully grasped the "flat back" and neutral spine positions.
2️⃣Do not go straight leg if you have knee issues.
3️⃣If you're doing straight legged, lighten the weight up.
4️⃣If you are going to add in the deep stretch I do, be sure you have good flexibility.
5️⃣Make sure you have enough experience to understand how your lower back and spine is feeling. This is an experience thing.
6️⃣Do not pull yourself up with your back - pull through the hamstrings.
📲Follow me on Snapchat for more info and fun!: MarshallD1964
✅✅✅ CLICK LINK in BIO and check out #forge fat burner and #Phoenix fat burner. I'm using these to shred off this last bit of fat!
Day7 of #BackBendOnTrend
with #kingpigeon / rajakapotasana
with my buddy @meddyteddy
Pigeon Pose can feel intense and stimulating. Remember to breathe evenly throughout the pose, particularly when you are feeling discomfort. Make any of the following changes to find a variation of the pose that works best for you:
If your hips are tight, your front-leg hip might not come all the way to the floor. If this is the case, place a folded blanket or yoga block under the hip of your front leg for extra support.
have a good day 🤗😘 ☄Your Hosts are:
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° ☄LINE UP POSTURE
3. Bridge/Wheel/wild thing
5. Floor bow /locust
7. King pigeon/mermaid
9. Reverse lunge
Morning everyone!!! #soaringfittness back with another workout and guess what it is ??!! If you guessed stiff leg good mornings based on the picture you were absolutely right !!!!!
This is a killer hamstring workout and it was my very first time trying it , now it's part of my very intricate leg routine 😏😂!! Compliments to my man @rome_dalce . Now Without further ado read the description below to learn how to do it !!!! Oh yeah , that background music is me baby!!!! Here's a snippet of my new track called "stay your lane" 😂💪🏾💪🏾 1️⃣Hold on to the bar using both arms across your back .
2️⃣Get into a medium stance. Keep your head up at all times, Looking down will get you off balance and this also helps maintain a straight back.
3️⃣Keep your legs stationary then move your torso forward by bending at the hips while inhaling.
4️⃣Lower your torso until it is parallel with the floor.
5️⃣Begin to raise the bar as you exhale by elevating your torso back to the starting position. 🛑Be cautious with the weight used; in case of doubt, use less weight rather than more. 🛑
I've found that heavy unnecessary weight really puts a strain on your back and neck so I avoid it . It's not worth the injury 👍🏾
Enjoy guys !!!! #shoutout to @bodybuildingcom #bodybuilding for help with the description. Amazing stuff !!!! #fitfam#fitness#healthyliving#healthylifestyle#personaltrainer#coach#muscle#love#lovemyjob#training#hamstrings#instagood#strength#bornefit#excercise#legday#tutorial#artistic#music#recordingartist#newmusic
بانک اطلاعات پرورش اندام ایران - مهندس مهرداد تشکری
هادی چوپان دلاور مرد ایران زمین ملقب به گرگ پارسی ، بدلیل عدم صدور ویزا با ناراحتی فراوان مسابقات مسترالمپیای امسال را از دست داد.
هادی باید دو روز دیگر در تاریخ شنبه اول مهر ماه در مسابقات گرندپریکس پرو کره به مصاف حریفان صاحب نامی چون فلکس لوییس قهرمان مسترالمپیا ، خوزه ریموند نفر سوم مسترالمپیای امسال ، دیوید هنری نفر چهارم مسترالمپیای امسال و محموت ایرمک قهرمان معروف ترکیه برود.
هادی در این رقابت دو مرد بزرگ و ارزشمند را در کنار خود دارد ، علی نعمتی مربی خوب و شایسته ایران زمین و محمد کماسی یار دیرین مرحوم عباسپور (ذکر فاتحه دوستان) که روابط بین الملل بسیار خوبی با مسئولین برگزاری مسابقات حرفه ای دارد.
بانک اطلاعات پرورش اندام ایران آرزوی موفقیت برای هادی چوپان و کسب عنوان قهرمانی در این رقابت را دارد.
آیا هادی چوپان موفق به شکست نفر سوم و چهارم مسترالمپیای امسال خواهد شد؟
چه عنوانی را برای هادی پیش بینی میکنید؟
🏆بانک اطلاعات پرورش اندام ایران اولین پایگاه اطلاع رسانی و حامی قهرمانان ایران زمین🏆