This week’s challenge is to increase your water intake! The sun is shining outside and you have had a hectic day at work, meaning that you’re forgetting to hydrate and you’re losing electrolytes throughout the day.
Keep a water bottle with you at all times to make it easier to hit your water target. #HydrationStation
Od października wszystkie treningowe cykle będą porządkowane "przekładkami". Cykl będzie trwał ok. 3 miesięcy i kończył się solidnym dźwiganiem w formie sprawdzianu. Pozwoli mi to lepiej kontrolować cały proces, a Wam wyznaczy konkretne cele do których będziemy zmierzać 😊 wspólnie!
Za "przekładkę" posłuży zdjęcie podzielone na trzy części. W środkowym zdjęciu / poście pojawią się artykuły dotyczące programowania i treningów. Dowiecie się między innymi:
➡️ Jak zoptymalizować dany trening,
czyli z jakich rozwiązań skorzystać.
➡️ Kiedy stosować ćwiczenia akcesoryjne,
bazowe i siłowe.
➡️ Jak zrobić krótką, efektywną rozgrzewkę.
➡️ Jakich progresji użyć do konkretnych ćwiczeń
i jak progresować ciężar.
Pierwszy tekst już w październiku!
We all sweat while workout, this creates a damp environment inside the gym. These moist conditions are ideal for germs, bacteria, mould, mildew and viruses to thrive and multiply in daily.
The best way to maintain the proper hygienic conditions for your gym facility is by hiring @cteam165. Our goal is to provide quality services and workmanship using environmentally friendly cleaners and the latest in technology along with various consumables and other products. We understand the importance of sanitary conditions in a gym facility and will work out a schedule with you that suits your needs.
Consult with us today to discover what services and products that we can provide for you on an ongoing basis😀
WhatsApp or call 81658978
I wasn't going to post this because "I look fat". But then I realised that's not what it's about. It's about the fact that since really focusing on my depth, I am finally hitting it with ease @77.5kg. And that's progress!
A glimpse of the mood or atmosphere of FCBS Dubai! Follow us to know about the services and treatments we provide.
#MedalMonday My hero, my best friend, my inspiration, my big brother! ❤️🏅🏃🏼♂️🏃♀️💨
Start of a new week and time to get grinding again.⠀
Sometimes it seems like there is just no point. You still feel like you have a million miles to go. I felt like this many times. I would get so frustrated that I still had ages to go.⠀
When your working hard and getting impatient because you have been at it for so long and had to sacrifice so many things it’s gets tough. REAL TOUGH. It doesn’t last forever though, you have to keep reminding yourself.⠀
Once you get to your goal. You can start to re-introduce things you have had to give up whether that be food or something else because then you will know the impact of it.⠀
It seems so wildly unfair sometimes. I used to get so frustrated that I could watch others eat everything they wanted with no control and not put a pound on. Once I accepted that I was one of these people who just had to moderate food portions and choices it was so much easier. ⠀
The fact is this is never going to change it’s just the hand I have been dealt. I could/can let that get me down or just learn to live with it and manage it.⠀
I would much rather be able to have the things I want in moderation than not have them at all or completely over indulge and start bad habits again.⠀
Acceptance and emotional control is a large part of weightloss and once you master that it becomes so much easier 😘⠀
So @michaelulloapt said let's go for a cycle to North Berwick, they have great Coffee and Banana bread then we can get the train back. PERFECT... This was the moment we realised that the coffee shop didn't open for another 40 mins and that there were no trains back... 🙃
Can confirm that headwinds absolutely suck.
80km later in my legs and I'm glad it is upper body today 😂
GUEST SPOTLIGHT: Cheeky Back Activation Exercise from @matthias_dussler 😈 If you want to jump in on videos with us as well, comment below!
"Compound movements are one of the key components to a successful training program.
However, performing a compound movement (or any movement) with a direct focus and intention, will increase the effectiveness of the exercise and time spent in the gym.
In this video the compound movement I am demonstrating is the underhand chin up, which is an effective way of strengthening the muscles of your back, and improving power to mass ratio.
As the chin up works the latissimus dorsi as a prime mover, I am increasing the effectiveness of this movement by first utilizing a less demanding uni lateral (one limb) movement to "turn on" my awareness of contraction in that muscle.
👉What to focus on in the one arm cable row:
▪️Contraction throughout the range of motion
▪️It is not enough just to feel it, you should actively contract the intended muscle at all times
▪️The range at which you can effectively do that is your active range of motion, do not go beyond this
▪️This is the range you are stable enough to contract, it will improve the more you do it.
With my nervous system warmed up and a strong mind-muscle connection established, my ability to contract through my lat is improved and will yield better results.
👉Use this technique with any exercise to target specific body parts.
▪️Activate with a uni lateral or isolated movement. ▪️Use this tempo: 3-2-1
▪️Integrate this activation into a multi joint-compound movement
One of the most rewarding aspects of keeping track of your workouts is looking over the work you have done every now and then! You will be able to track you results and progress over time..
And it will keep you motivated to come back for a workout
Our web exclusive £16 per month Early Bird Premium Membership offer is still available 🔥
Just SIGN UP today via our website and you'll be upgraded to Premium Membership, more info on our website (link in bio)
All ready for yoga with one of the areas most experienced pro’s Wendy when group fitness launches next week! 🧘♀️ . . .
Remember to book in for your FREE class trial here;
Yoga, Rip, Hiit, boxing and only more to come!
. . .
What’s better than unlimited classes AND 24/7 gym for one affordable price coming into Summer ☀️ 😎
Just a little baby quad flex for the gram after a rough start to a volume block 🥴 can’t wait to grow grow groooow and get stronger ofc!!! Finally back on program today and it feels gooood not having to worry about what I’m doing in the gym lol, idk how I went so long without one (thanks coach @brentcor)!!!!
Nothing special just some volume werrrrkkk, did a top set at 205 for RPE ~6.5 (didn’t record 🙃) then 3 x 8’s l o l fml- just realized I only did 7 reps.... oops sorry coach............. Then I benched after (also didn’t record) and then did some leg accessory work!
Gonna try and do some more goblet squats and front squats to help me stay upright and tight in my upper back for back squats, we’ll see how that goes! And I’ll also try to record more accessory work at better angles lol srry————————————————————————
September 15, 2019