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Вчера вечером тренила бедра и ягодичные мышцы. А сегодня с утра еле встала с кровати. Ягодичные болят так, что с трудом сажусь на стул. Поделюсь с вами вчерашней своей программой. Все упражнения простые и вам знакомые, просто необходимо правильно подобрать вес и максимально концетрироваться на рабочих мышцах, только тогда вы получите ожидаемый эффект. Ловите треню 1. Присед со штангой, ноги на ширине плеч, стопы параллельно друг другу . 4 подхода по 10 повторений. Вам должно быть тяжело, но без нарушения техники. Упор на пятку и при подъеме максимально напрягать ягодичные мышцы. 2. Жим платформы одной ногой. 4 подхода по 10 повторений. Стопа немного выходит за край платформы. Так же жмем пяткой. Следим за коленом, чтобы оно не уходило вовнутрь. И максимально напрягаем ягодичные. 3. Выпады в шаге. Все та же система: упор на пятку, поднимаемся четко вверх за счет того, что напрягаем ягодичные , а не всем корпусом толкаемся вперед. 4 подхода 4. Разведение ног в тренажере. 4 подхода по 15 повторений. Как я это делаю , описывала в предыдущим постах. Можно посмотреть мои тренировки под хештегом #тренировкиzalinazet. 5. Румынская тяга на одной ноге. 4 подхода, Каждой ногой по 12 повторений. В прошлом видео мы это делали с о имей, вчера я выполняла его в Смите. Также стараемся подняться не за счет спины, а напрягая ягодичные мышцы. 6. Сгибание голени в тренажере. 4 по 10 повторений. Ноги плотно прижаты друг к другу. Носок тянем не себя, попы не поднимаем - это важно. 7. Махи стоя с отведением бедра назад -4 подхода по 20 повторений. . . Рекомендую повторять в той последовательности, которую описала. Всем продуктивных тренировок. . . Девчонки, я знаю, многие пробовали тренить по моим программам. Напишите пожалуйста, как ощущения , что получается, а что нет. Мне будем интересна обратная связь от вас. . . #health #healthy #healthychoices #healthyliving #healthylifestyle #healthylife #fitness #fitnessaddict #fitnessmodel #fitnessmotivation #fitnessjourney #fitnessfreak #fitnessgirl #fitnesslifestyle #fitnessgear #fitnessfood #fitnesslife #fitnessgirls #instafitness #instagramanet
Time to jump in the bandwagon and try the purple @monsterenergy. Need the boost today!!
You can’t expect to getting any better, if you not put in consistent effort. To fail to get up, to fail to get up. That’s what success really is. When you fail and get up! You have to understand that failure is success if you keep going. 📸 @patrickbergmiller Habt einen schönen Sonntag Leute😊💪🏽🙌🏽🙌🏽 _______________________________________________________ 💥 @smilodox | code: Michel10 -> 10%⠀⠀⠀⠀⠀⠀⠀⠀⠀ _______________________________________________________ #sixpack #sunday #motivation #fitnessfreak #gym #inspiration #bodybuilding #fitfam #menwithclass #menwithstyle #blackandwhite #mensfashion #aesthetic #lifestyle #shredded #aesthetics #noexcuses #leanbulk #lean #hamburg #musclegain #fitnessmodel #instadaily #abs #abs #arnold #posing #münchen #fashion #bulking
• La grande bellezza • 🇮🇹
BICEPS/TRICEPS 💪🏾⚡️ . Hammer & EzBar Curls are my favorite biceps exercise. I like the full range of motion and the stress in the biceps from the bottom of the movement all the way to the top. I get a really good stretch at the bottom, but I never let my elbows lock. . Pyramiding I normally go light weight warm up Arms for 20Reps, I’ll add on another 12Pounds for a good 10 Reps keeping form, Third Set another 12 Pounds for 10 Reps & for my Fourth Set I’d normally go for the same weight again for 6-10 Rep Range. . ✅ * Warm-up set ✅ Standing barbell curls — 4 Sets 10 Reps . ✅Incline dumbbell curls — 4 Sets 8 reps . ✅Preacher-bench — 4 Sets 8-10 Reps . ✅Concentration curls — 2 Sets 8-10 Reps . ✅Barbell-curl 21s —- 2 Sets 21 Reps 🎧 @acehood Be Calm . #gym #gymrat #gymflow #gymlife #gymfreak #body #bodymindsoul #bodybuilder #bodybuilding #weightlifting #bodybuildingmotivation #motivation #motivated #motivational #fitfam #fitness #bpisportsuk #fitnessfreak #fitspiration #fit #fitnessjourney #fitnessmotivation #abs #beastmode #strong #strength #teambpi #bpisports #justlift #lift
BICEPS/TRICEPS 💪🏾⚡️ . Hammer & EzBar Curls are my favorite biceps exercise. I like the full range of motion and the stress in the biceps from the bottom of the movement all the way to the top. I get a really good stretch at the bottom, but I never let my elbows lock. . Pyramiding I normally go light weight warm up Arms for 20Reps, I’ll add on another 12Pounds for a good 10 Reps keeping form, Third Set another 12 Pounds for 10 Reps & for my Fourth Set I’d normally go for the same weight again for 6-10 Rep Range. . ✅ * Warm-up set ✅ Standing barbell curls — 4 Sets 10 Reps . ✅Incline dumbbell curls — 4 Sets 8 reps . ✅Preacher-bench — 4 Sets 8-10 Reps . ✅Concentration curls — 2 Sets 8-10 Reps . ✅Barbell-curl 21s —- 2 Sets 21 Reps 🎧 @acehood Be Calm . #gym #gymrat #gymflow #gymlife #gymfreak #body #bodymindsoul #bodybuilder #bodybuilding #weightlifting #bodybuildingmotivation #motivation #motivated #motivational #fitfam #fitness #bpisportsuk #fitnessfreak #fitspiration #fit #fitnessjourney #fitnessmotivation #abs #beastmode #strong #strength #teambpi #bpisports #justlift #lift
#Repost @josephmencel with @get_repost ・・・ Let's say you try something you've always wanted to try, and it doesn't work out. You take that risk you've always wanted to take, and it doesn't pay off. You fail. And in the big scheme of things - you realise it's not that big of a deal. You then realise that it wasn't actually the failure itself that you feared - it was the opinions of others about your failure. So you try to keep it a secret, but it's too late. News has spread & the opinions come flooding in. You quickly notice that the people who cut you down for your failure, who criticize you for it, who make you feel embarrassed about it, are those who are too afraid to take their own risks. Those who live a life crippled by their own fear. Those who watch others take risks from the sideline while throwing insults because it helps validate their own insecurities. Unfortunately, those people are often the ones closest to you - friends, workmates, sometimes even family... which is why you worry about their opinions in the first place. On the flipside, you notice that those who do take risks, those who confront fear head on, those who live life they want to live, will have nothing but respect for you. Nothing but respect for your courage. Nothing but respect for you giving it a crack. They will not give one single fuck that you tried & it didn't work out because they know too well that failing is part of the learning experience & a necessary element of success. They are often the people you idolize. The people who inspire you. Perhaps the people who motivated you to give it a crack in the first place. They are the ones whose opinions you should care about because they've been there & done that. You then realise that you've confronted what it was that you truly feared & you've come out the other side not only unscathed, but with a consciousness that other people's negative opinions are a manifestation of their own fears; not yours. Congratulations. You may not have even noticed, but your first failure has just taught you your first lesson; fear of failure is just an illusion. The only place it exists is in your own mind. And you are in control if it. 👌🏻
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