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flexibility medias

Satnam Aildasani

Be open to change! Start saying YES! I used to be a NO person. Quite literally everytime someone would say do you want to try this the first thing that would come out of my mouth before he or she would finish the sentence was NO. Not because I didn't want to but because I was so comfortable in my bed and I was lazy. I didn't want to move or have to get ready. My holidays consisted of laying in bed eating all the junk and watching tv shows. Not saying that I still don't do that sometimes my body just needs a break. But I make sure I do something productive during my holidays instead of just lazing around the entire time. I have now become an adventurer. I actually love exploring and love trying new things! What made me change was my mindset. I started saying YES and had the epiphany of wanting to change my lifestyle. What I want is to explorer the world and inspire and do amazing things. I want to climb mountains and see everything. #Forest #dream #legs #flexibility #Cardio #crossfitwoman #crossfit #crossfitgirl #Magic #yogagirl #gypsy #fitness #gymmotivation #girlswithmuscle #girlswholift #nature #myweightlossjourney #myfitnessjourney #Fit #fitgirl #yoga #goals #progress #physique #strongwomen #fun #hiit #beautiful #model #happy

Anastasia Foglia

Col sangue sulle mani scalerò tutte le vette/ Voglio arrivare dove l'occhio umano si interrompe/ Per imparare a perdonare tutte le mie colpe/ Perché anche gli angeli, a volte, han paura della morte #aerialsilks #aerialist #circus #aerialdance #aerial #fitnesslife #AerialNation #acrobatics #cirque #art #silks #aerialyoga #aerialarts #circuseverydamnday #circuslife #flexibility #aerialphotography #aerialbeauty #aerialistsofig #aeriallove #aerialcircus #aerials #circo #fitness #circusarts #dance #acrobaciasaereas #circusaroundtheworld #yoga

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🤔𝙒𝙃𝘼𝙏 𝘿𝙊 𝙔𝙊𝙐 𝙏𝙃𝙄𝙉𝙆 𝘼𝘽𝙊𝙐𝙏 𝙏𝙃𝙄𝙎 𝙋𝙊𝙎𝙏?🤔𝑳𝒆𝒕 𝒖𝒔 𝒌𝒏𝒐𝒘 𝒃𝒆𝒍𝒐𝒘👇 - Follow @TheTrainingManual for daily fitness/nutrition tips & education 📚 - ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Interesting post by Fit Preach, because it's much more than what it seems, what are your thoughts? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In order meet certain goals, it's not about how much time you spend there at the gym. It's about HOW it's spent in the gym. A person that is trying to grow and gain muscle while remaining lean is much more different than a marathon runner per say. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you are wanting to build muscle and lose fat then intense workouts is key in obtaining your goal. My page is geared towards those goals btw as I'm not going to be running any marathons soon, or ... EVER, haha! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Lifting heavy (which is relative per person btw), combined with intensity and then intense cardio but short duration puts you in a great spot to build muscle, burn fat and obtain a great physique. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hope that helps in a eliminating some misconceptions! - Interesting post by @fitpreach . . . . ⠀⠀⠀⠀⠀ #musclebuilding #buildmuscle #fatloss #dieting #pushpulllegs #pushday #pullday #squat #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #mobility #yogafit #iifym

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ꜱᴀᴠᴇ ɪᴛ ꜰᴏʀ ʟᴀᴛᴇʀ 📲 - 𝙏𝘼𝙂 𝘼 𝙁𝙍𝙄𝙀𝙉𝘿 𝙏𝙃𝘼𝙏 𝙒𝘼𝙉𝙏𝙎 𝘽𝙄𝙂𝙂𝙀𝙍 𝘼𝙍𝙈𝙎!💪 - Follow @TheTrainingManual for daily fitness/nutrition tips & education📚 - If you want a pair of jaw-dropping biceps, you need to train accordingly. ⠀ 🔹 The bicep consist of two main heads, the short head and the long head. The short head is the inner part of the arm and is closest to the body and gives the appearance of fullness and girth, while the long head stretches along the outside of the upper arm, and when trained, increases the "peak" of the biceps. ⠀ Most people only train one part of the biceps and they bombard that part with multiple exercises, which is far from optimal. ⠀ ✅ When training biceps, you want to use exercises that targets both the long and short head. Another important part that you shouldn't neglect is the Biceps Brachialis, which is layered underneath the long head and will help add girth and to push it out and give it a more 'fuller' appearance. ⠀ 📝 To maximize your biceps growth, you want to focus on a couple of things: ⠀ 1️⃣ Lifting more weight over time (progressive overload). ⠀ 2️⃣ Use both Dumbbells & Barbells. ⠀ 3️⃣ Use Compound Exercises like Chin-ups, Push-Ups, and Rows. ⠀ 4️⃣ Concentrate on the Mind-Muscle Connection throughout the movement as well as Squeezing the Biceps. ⠀ What is your favorite Biceps exercise? Let me know below! 👇 . . Great post by @jonashereora . . . . #bicepworkout #arms #bicepsworkout #biceps #biceps💪 #armworkouts #armday #armpump #armworkout #bicepcurls #healthysnack #gymtips #Nutrition #nutritiontips #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #mobility

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☀️𝗪𝗛𝗜𝗖𝗛 𝗗𝗢 𝗬𝗢𝗨 𝗣𝗥𝗘𝗙𝗘𝗥?🌚 👇𝐋𝐞𝐭 𝐮𝐬 𝐤𝐧𝐨𝐰 𝐛𝐞𝐥𝐨𝐰!👇 - Follow @TheTrainingManual for daily fitness/nutrition tips & education📚 - ⠀ 🐔 Going to the gym in the morning is a great way to start the day, especially if your goal is to burn fat. ⠀ This also clears up some free-time in your schedule in the evening so you're free to do what you want (perhaps another workout? 😉). ⠀ Working out in the morning can also help with reducing morning tiredness if you suffer from taking hours before really 'waking up'. Usually, there's way less people in the gym in the mornings than in the daytime, so there's no line for the bench press on Monday morning! 💪 ⠀ ⭐️ If you like to sleep in, evening workouts might be a better fit for you! ⠀ The calories from the food you consumed throughout the day can help you perform better in your strength workout and can get you that extra rep! ⠀ If you're easily persuaded to go follow your friends to the bar and get waaay too many 🍻 chugged down, evening workouts is a great way to stay committed without having to turn down your friends - Bring them with you to the gym and chug a protein shake instead! 🥤 ⠀ So, both are great, depending on YOUR lifestyle. I like both, but currently evening workouts fit into my schedule better! 🌚 ⠀ Do you prefer evening or morning workouts? Comment below! 👇 . . . Cool graphic from @jonashereora . . . #gymtips #workouttips #fitnesstips #absworkout #HomeWorkout #fatloss #cardioworkout #absworkouts #coreworkout #6pack #exerciseprogram #coreworkouts #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #didyouknow #deadlift #squat #hypertrophy #legday #workout #yogaformen #irishfitfam #mobility #yogafit #iifym

Cristina Rubinato

Prima giornata della challenge #HeatupwithFeetup con la posa di inversione a mia scelta 🤙 propongo questa versione della posa halasana Buona serata a tutti 🤩 . 🙏🏻Hosted by: @shreeyoga @traveling_yogigirl @twistedgalpal . 🙏🏻Amazing sponsors: @Feetup (winner receives a Feetup stool) @p_energyww (winner receives an outfit) 🎈 #yoga #yogapose #flexibility #asana #ashtanga #yogaeveryday #yogainspiration #ashtangayoga #yogadaily #yogaaddict #halasanapose #instayoga #motivation #yogafun #practiceandaliscoming #yogalifestyle #yogapractice #yogaphotography #yogacridolcina

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𝐒𝐀𝐕𝐄 𝐅𝐎𝐑 𝐋𝐀𝐓𝐄𝐑📲 𝐓𝐀𝐆 𝐀 𝐅𝐑𝐈𝐄𝐍𝐃 𝐓𝐎 𝐓𝐑𝐘 𝐈𝐓 𝐖𝐈𝐓𝐇🙋‍♂️ - Follow @TheTrainingManual for daily fitness/nutrition tips & education📚 - If you're struggling with growing your pectoralis (chest), you're not alone. ⠀ A lot of people mistakenly perform way too many exercises, with too light weight and too many reps, all with improver form. ⠀ Sure, light weights can give you some growth, but if you're not stimulating your muscles with more stress than they're used to, they'll not grow. ⠀ So what you can keep in mind as a guide is to train your chest 1-3 days per week (depending on your fitness level), and 2-5 different exercises. Choose some you like and STICK to them. Don't jump around every workout changing them up, trying to "confuse" your muscles. You'll only confuse yourself. Stick to a couple of compound exercises (like the barbell bench press) and a few accessory exercises (like the low-to-high cable flyer), and get better at those specific exercises so you can increase the weight over-time. 2-6 sets with 6-15 reps are great guidelines. ⠀ I love the low-to-high cable flyes as an accessory exercise. ⠀ What's your favorite chest exercise? Comment below! 👇 . . . Great post by @jonashereora . .⠀⠀⠀⠀ #musclebuilding #buildmuscle #chestworkout #chestworkouts #pushpulllegs #pushday #pullday #squat #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding  #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #mobility  #yogafit  #iifym

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𝐓𝐚𝐠 𝐚 𝐟𝐫𝐢𝐞𝐧𝐝 𝐭𝐡𝐚𝐭 𝐧𝐞𝐞𝐝𝐬 𝐭𝐨 𝐟𝐢𝐱 𝐭𝐡𝐞𝐢𝐫 𝐏𝐮𝐥𝐥 𝐮𝐩𝐬! By @pheasyque - Follow @TheTrainingManual for daily fitness/nutrition tips & education📚 - IMO, whenever it comes to isolating those lats for bodybuilding we are not concerned about getting the ROM, we are also focusing on using the correct muscles (the back, not our arms) to get us from point A to point B. Please read what he has to say down below! - - "Definitey one of the greatest exercises for the lats/back muscles. ⁣ ✅✅✅ When we try pull ups or pull downs or chin ups, the number ONE thing we need to do (both for safety and back development) is to LOCK those scapulas down and back before starting the pull. It's the most important thing you need to remember, if you want to develop those wings because that's actually "how" you engage your back muscles.⁣ ⁣ When learning the exercise, it's always a good to start with a protraction of the shoulder blades (letting them lose) and then proceed to retract and depress them (lock them down and back) before you pull yourself up for each rep.⁣ ⁣ ❌❌❌ If you don't go through this step, chances are you'll never get to learn the proper execution and get some form of shoulder injury in the long term.⁣ ⁣ 🔥🔥🔥TAG Somebody who needs to see this!" - Hope that helps! If you made it this far please comment below "PULL UPS" or tag a friend as it helps me to see that I'm making a difference in your fitness goals. As always have a great day, -Ski - - #pullday #backworkout #coreworkout #armworkout #healthysnack #gymtips #flexibledieting #Nutrition #nutritiontips #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #30daychallenge #myodetox #mobility #yogafit #iifym

Joe Yoon, LMT

- - One of my most popular questions! First thing I want to say is that the majority of people will have a slight anterior pelvic tilt (APT) so it's not really that big of a deal! But I do think it's something to think about if you are doing things like exercise with weights! Here are a few things you can do to help learn how to move the pelvis! - Pelvic Tilts on the Floor 1. Lay on the ground and bend the knees. 2. Arch your back 3. Flatten your back! - Cat/Cow 1. Start on all fours 2. Round the back 3. Arch the back! - Standing Pelvic Tilts 1. Stand up 2. Arch the low back 3. Flatten the low back! I like to think I'm wearing a big belt buckle and I'm pointing it down and then up! - Tag A Friend! - #joetherapy #betterstretching #mobility #APT #personaltrainer #massagetherapist #physio #strengthcoach #strengthandconditioning #runner #flexibility #lowbackpain #fitness

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🔥𝐇𝐎𝐖 𝐓𝐎 𝐑𝐎𝐖 𝐏𝐑𝐎𝐏𝐄𝐑𝐋𝐘🔥 👇𝑺𝒉𝒂𝒓𝒆 𝒕𝒉𝒆 𝒊𝒏𝒇𝒐 𝒘𝒊𝒕𝒉 𝒂 𝒇𝒓𝒊𝒆𝒏𝒅!👇 - Follow @TheTrainingManual for daily fitness/nutrition tips & education 📚 - Great bit of info here from hammad at @muscleengineered check his page out for more! - When doing any type of row, it is imperative to retract the shoulder blades. By retracting your shoulder blades, you will find that more of the upper back musculature become active. ⠀ 📍Improper Row This is best described by the shoulder rolling forward as you pull your arms back. ⠀ 📍Good Form Row Have your shoulders retract as you pull your arms back. Think about pinching your shoulder blades together while keeping your shoulders depressed (don’t shrug your shoulders 🤷🏾‍♂️) ⠀ 📍Reasons Why You Might Be Doing it Wrong 1️⃣You Just Need Proper Cueing No one has told you how to do it correctly. It can be as simple as telling you to pinch your shoulder blades together when pulling the weight. ⠀ 2️⃣Want More Range of Motion Often times the person may want to get more range of motion, so they get the elbows back further and they compensate by having to roll their shoulders forward to allow that motion. You don’t necessarily have to get your elbows passed your body, as long as you have good retraction, you are fine. ⠀ 3️⃣Muscle Tightness The chest can be tight which doesn’t allow you to optimally get the range to retract your shoulder blades properly. Pec minor can also draw the scapula forward limiting your range if tight. ⠀ 4️⃣Muscle Weakness Your scapular retractors like the rhomboids, and traps are weakened and need some activation exercises to properly utilize them. ⠀ ⠀ Hope you found this helpful and are better able to do your rows! ⠀ Make sure to leave a comment below if you have any helpful tips, or anything else only our mind. ⠀ #backworkouts #pushpulllegs #Back #rowing #backworkout #backday  #pullups #gymtips #pullday #flexibledieting #Nutrition #nutritiontips #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #30daychallenge #myodetox  #mobility

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🍑 𝐓𝐡𝐞 𝐓𝐨𝐩 𝟓 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬 𝐅𝐨𝐫 𝐁𝐮𝐢𝐥𝐝𝐢𝐧𝐠 𝐚 𝐁𝐢𝐠𝐠𝐞𝐫 𝐚𝐧𝐝 𝐒𝐭𝐫𝐨𝐧𝐠𝐞𝐫 𝐆𝐥𝐮𝐭𝐞𝐮𝐬 𝐌𝐚𝐱𝐢𝐦𝐮𝐬, 𝐚.𝐤.𝐚 𝐓𝐡𝐞 𝐁𝐮𝐭𝐭! by @jonashereora. . FOLLOW @TheTrainingManual for daily exercise tips !!📚📚. .⠀ If you're struggling with growing your glutes, you're not alone! ⠀ 5️⃣ That's why I'm sharing my top 5 exercises for growing your glutes, which are Squats, Deadlifts, Hip Thrusts (or Glute Bridges if you don't want to use weight), Lunges, and Back Extensions. ⠀ To grow your glutes, you need to mainly progressively overload your muscles with more resistance (weight) over time and getting stronger. ⠀ ✅ For your accessory exercises, like the hip thrusts, you want to focus on the mind-muscle connection (feel the glutes work) during every rep, which you don't need to do for the compound exercises, like the Squats and Deadlifts. ⠀ If you're training for mainly muscle mass, make sure you are consuming enough protein (about 0.8g protein per pound of bodyweight) and a slight caloric surplus. ⠀ What is your favorite gluten exercise? Let me know below! 👇 #glutelab #glutesworkout #pullday #squat #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #idoportal #idoportalmethod #myodetox #mobility #yogafit #iifym

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𝙁𝙄𝙓 𝙔𝙊𝙐𝙍 𝙇𝘼𝙏 𝙋𝙐𝙇𝙇𝘿𝙊𝙒𝙉 by @pheasyque - Follow @TheTrainingManual for daily fitness tips📚 - I’m pretty sure you’ve heard this before: “grip the bar at its widest to develop a wide back.” ⁣ ⁣ ✅Muscles grow as a response to a continuous & progressive stimulus induced by training, fueled by proper nutrition. ⁣ ⁣ As long as the stimulus is the "right one" meaning that it is actually targeting the muscles you’re looking to develop by fully contracting them, at a slow enough speed through a high enough tension, they will grow. And by “growth” you get both: thickness & width (although yes, lats & teres major contribute to overall width of the back).⁣ ⁣ When it comes to lat pulldown, a medium grip seems to works even better than a wider one, research shows: https://www.ncbi.nlm.nih.gov/m/pubmed/24662157/⁣ ⁣ And that obviously, because a narrower grip allows for better technique & ROM, which seems to have a greater impact on not only lats, but also trap & infraspinatus muscles as well.⁣ ⁣ How wide, you ask? ⁣ ⁣ It’s gotta feel comfortable and you gotta be able to perform full ROM in order to fully contract your back muscles, and maintain your shoulders in a safe spot: around 1.5 shoulder width.⁣ ⁣ ❌A wide grip for them ego lofters: “yuh braw, you need to grip the bar at the opposing edges of the bar to stimulate that width brah.” ⁣ ⁣ By gripping the bar so wide, you will never be able to even fully complete the movement & let alone contract your back muscles at the bottom. Your shoulders won’t even be able to stay locked down, so they’ll be more likely to internally rotate forward and completely shut down the back engagement. As a result you’ll get a bro-spotter to help you out with your struggling reps, some shoulder pain, and probably zero back development. 🤷🏻‍♂️⁣ ⁣ Pick wisely & train safely. ⁣ ⁣ #pullday #backworkout #coreworkout #armworkout #fitnesstips #gymtips #flexibledieting #workouttips #nutritiontips #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #30daychallenge #myodetox #mobility #yogafit #iifym

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⭕️𝐈𝐍𝐂𝐋𝐈𝐍𝐄 𝐁𝐄𝐍𝐂𝐇 𝐏𝐑𝐄𝐒𝐒⭕️⁣⁣ ⁣𝐓𝐚𝐠 𝐚 𝐟𝐫𝐢𝐞𝐧𝐝 𝐭𝐡𝐚𝐭 𝐧𝐞𝐞𝐝𝐬 𝐭𝐡𝐢𝐬 𝐢𝐧𝐟𝐨! - Follow @TheTrainingManual for daily fitness/nutrition tips &education📚 - Maaaany of you guys wanted this one so there y'all go. ⁣⁣ ⁣ ✅✅✅ Just like a bench press, it'll be extremely important to keep your shoulders safe throughout this movement, since the goal will always be to get stronger. ⁣⁣ ⁣ Extend your thorax by pulling your shoulderblades down and back, and hold the set up like this until you complete the set. The arch comes as a result of thoracic extension, as you pull your shoulders down and back. You don't just arch for the sake of "doing an arch".⁣⁣ ⁣ This means that you'll have to keep your shoulderblades down and back through each and every rep, for a strong and stable base created by the upper back muscles. ⁣⁣ ⁣ Sit comfortably and take a look at your legs as well, you want to have a strong and stable foot placement to push from, too and keep the whole body tight and in tension. (Highly neglected). ⁣⁣ ⁣ Keep your arms at a ~75 degree angle on the way down and extend at the top without letting dumbbells touch each other.⁣⁣ ⁣ ❌❌❌ Not having the proper shoulder (& shoulder blades) position when working on the pecs will probably set things up for shoulder issues in the long term, and simply won't allow the stability & the strength the upper back muscle shelf create.⁣⁣ ⁣ Learn how to do these exercises well for safety purposes, but also because you don't wanna waste time in the gym. Time to grow. ⁣⁣ ⁣ 🔥Great infographic here from @pheasyque check his awesome page out! . . .⠀⠀⠀⠀ #musclebuilding #buildmuscle #chestworkout #chestworkouts #pushpulllegs #pushday #pullday #squat #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding  #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #mobility  #yogafit  #iifym

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⭕️𝐓𝐡𝐞 𝐊𝐞𝐭𝐭𝐥𝐞𝐛𝐞𝐥𝐥 𝐎𝐯𝐞𝐫𝐡𝐞𝐚𝐝 𝐋𝐨𝐜𝐤𝐨𝐮𝐭 𝐏𝐨𝐬𝐢𝐭𝐢𝐨𝐧⭕️⁣⁣ by @pheasyque . FOLLOW @TheTrainingManual for daily exercise tips !!📚📚. . .⁣⁣ Collaborative post with @phase6fitness covering #allThingsKettlebell. This time around, we're going over the overhead lockout position, which is very important to understand correctly.⁣⁣ ⁣⁣ Infact, due to the amount of kettlebell exercises involving this position learning the correct form of the overhead lockout is extremely important.⁣⁣ ⁣⁣ The Snatch, KB Press, Turkish Get Up, Windmill, Overhead Lunge, KB Arm Bar all involve this movement which means they should all look identical when in this position.⁣⁣ ⁣⁣ Follow these SiX Phases of the Kettlebell Overhead Lockout to keep your form in check:⁣⁣ ⁣⁣ 1.) Handle across palm at 45°⁣⁣ 2.) Wrist Straight and in line with the forearm⁣⁣ 3.) Arm fully locked out⁣⁣ 4.) Shoulder in line with ear⁣⁣ 5.) Shoulder stacked⁣⁣ 6.) Core engaged⁣⁣ ⁣⁣ It takes some time to make everything come natural, but it surely pays off when technique is performed correctly. Give these cues a go and start improving your KB game! ⁣⁣ ⁣⁣ 🔥🔥🔥TAG somebody who needs to see this, and comment down below with what you'd like to see next (involving KettleBell exercises)! . #kettlebell #kettlebellworkout #pullday #squat #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #idoportal #idoportalmethod #myodetox #mobility #yogafit #iifym

Gymnastics Strength Training

Outstanding form which the slow motion edit really highlights. And there are no words to describe how unbelievably ballsy this is. .⠀ .⠀ GET FIT. ANYTIME. ANYWHERE. 🔥 Check the link in our Bio for All Access to our courses.⁣⠀ .⠀ #gymnasticbodies #gst #gbbuilt #christophersommer #training #beast #workhardplayhard #Bodyweight #calisthenics #Coaching #exercise #Fit #Fitfam #fitness #flexibility #gymmotivation #gymnastics #GymTime #handstand #health #HomeWorkout #mobility #muscleup #strengthandconditioning #yoga⁣⁣⠀ . . 🙏 Thanks for the inspiration @pneumaticarts!⠀

⏲Gym Tips Posted every 4 hrs!⏲

🔥𝐒𝐄𝐓 𝐘𝐎𝐔𝐑 𝐒𝐇𝐎𝐔𝐋𝐃𝐄𝐑𝐒!🔥 by @muscleengineered. . Follow @TheTrainingManual For more !!.,📚📚 . 📍Setting your shoulders is super important! In this case I am talking about setting your shoulder when doing pec stretches. This is a common mistake many people make. ⠀ 📍Anatomy The pectorals major originates at the anterior surface of the medial half of the clavicle, anterior surface of the sternum, and the aponeurosis of the external oblique muscle. It then inserts onto the lateral lip of the inter tubercular groove of the humerus. ⠀ 📍The Mistake ➖People think about getting the arm back as far as possible thinking that will stretch their chest. To gain more range, they internally rotate their arm to “by pass” the chest and end up with their shoulder protruding forward. ⠀ ➖Not only is this ineffective, it defeats the purpose of trying to stretch out your chest. ⠀ ➖This could potentially lead to a shoulder pain if done for long periods of time. ⠀ 📍The Fix ➖To fix this, you need to think about putting depressing (opposite of shrugging) your shoulder(scapula) and against keeping the scapula up against your ribcage. Also, externally rotating the arm and thinking about the origin and insertion of the chest helps as well. ⠀ ➖Think about make the origin and insertion move as far away as possible. ⠀ ➖Remember that you might not go very far back with the arm. That’s not the point. As long as you feel stretch in your chest, you don’t need to worry about how far you were able to rotate. ⠀ Hope this helped out! Comment below and share with a friend! .⠀ 📚 @TheTrainingManual 📚 @TheTrainingManual . . #pushpulllegs #pushday #pullday #squat #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #gymshark #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #idoportal #idoportalmethod #myodetox #mobility #yogafit #iifym

⏲Gym Tips Posted every 4 hrs!⏲

𝐓𝐇𝐄 𝐔𝐋𝐓𝐈𝐌𝐀𝐓𝐄 𝐃𝐄𝐀𝐃𝐋𝐈𝐅𝐓 𝐓𝐈𝐏 𝑻𝒂𝒈 𝒂 𝒇𝒓𝒊𝒆𝒏𝒅 𝒕𝒉𝒂𝒕 𝒄𝒐𝒖𝒍𝒅 𝒖𝒔𝒆 𝒕𝒉𝒊𝒔 𝒈𝒖𝒊𝒅𝒆!🙋‍♂️ - Follow @Thetrainingmanual for daily fitness/nutrition tips & education 📚 - 𝙍𝙚𝙖𝙙 𝙗𝙚𝙡𝙤𝙬 𝙛𝙤𝙧 𝙩𝙚𝙖𝙘𝙝𝙞𝙣𝙜 𝙥𝙤𝙞𝙣𝙩𝙨! - 1️⃣FEET HIP WIDTH APART AND BARBELL OVER MID-FOOT: In order to establish a strong base of support, start with your feet under your hips with toes forward or slightly flared out. Step up to the bar so that it’s close to your shins and over your mid-foot. - 2️⃣HINGE YOUR HIPS BACK: Initiate the deadlift by sitting back with your hips. This will help you to load your posterior chain (glutes and hamstrings) and get into a strong starting position. - 3️⃣GRAB THE BAR JUST OUTSIDE YOUR SHINS: The wider your hands, the greater the demand on your mid and upper back. Keeping your hands in closer will help make the pull feel easier than if they were out too wide. - 4️⃣ALIGN YOUR ARMPITS DIRECTLY OVER THE BAR: This will set you up for a more vertical and direct bar path, which makes the deadlift much more efficient. - 5️⃣PUSH INTO THE FLOOR AND STAND TALL: Instead of thinking about “lifting” the bar off the floor, think about “pushing” your feet into the ground. The harder you push down into the floor, the stronger your deadlift will be. Stand tall at the top and look straight ahead to practice good alignment. - 6️⃣INITIATE THE DESCENT WITH ANOTHER HIP HINGE: Once you’ve gotten to the top of the deadlift, lower it back down by hinging your hips back, loading your posterior chain again, and getting right back into your original starting position. - We hope this checklist helps you out the next time you’re going through a set of deadlifts! Share with a friend who would appreciate it👌 . . Great information here from @pheasyque . . . . . #deadlifts #backday #technique #backworkout #backworkouts #musclebuilding #pullday #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #mobility #hipmobility #yogafit #iifym

⏲Gym Tips Posted every 4 hrs!⏲

🔥𝐓𝐑𝐈𝐂𝐄𝐏 𝐄𝐗𝐄𝐑𝐂𝐈𝐒𝐄 𝐌𝐔𝐒𝐂𝐋𝐄 𝐀𝐂𝐓𝐈𝐕𝐀𝐓𝐈𝐎𝐍🔥 - Here’s an informative post from @muscleengineered. . - Follow @TheTrainingManual for daily fitness & nutrition tips! 📚 - Push Down Versus Overhead Extension - ⠀ 📍Anatomy of the Tricep ➖The tricep is composed of three heads hence the work “tri”. They all attach down at the olecranon process meaning it crosses the elbow joint. This mean it will create the joint action of elbow extension. ⠀ ➖The medial and lateral head of the tricep originate up on the back side of the humerus. ⠀ ➖The long head of the tricep is different though. It originates up on the infraglenoid tubercle of the scapula. This means it crosses the shoulder joint as well (crosses both shoulder and elbow) so it can also extend the shoulder. ⠀ 📍Push Down ➖This exercise will hit all three heads of the tricep with mainly a focus on the medial and lateral head. ⠀ 📍Overhead extension ➖This exercise will hit all three heads of the tricep as well, but mainly focusing on the long head of the tricep allowing it to develop more force. ⠀ Hope this helped as usual! ⠀ Let me know your favorite tricep exercise in the comments below! ⠀ . #pumped #biceps #arms #armworkout #healthysnack #gymtips #flexibledieting #Nutrition #nutritiontips #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #30daychallenge #myodetox #mobility #yogafit #iifym

Eva Studničková

Dnes 8 den ve výzvě s kobrou. Druhé foto s wheelem. Hezký večer. #yogakladruby #cobrapose #bhujangasana #updog #flexibility #yogafitness #yogapose #yogalive #yogalover #myloveyoga #myyogalife #yogatime #yogafit #yogagirl #yogaczech #loveyoga #mylife #czechyogagirl #yogapractice #yogainspiration #yogaeveryday #yogaeverydamnday #yogaforhealth #yogaforrealpeople #openchest #yogapose #joganapohodu #postpartum #dnescvicim #upwardfacingdog Pravidla výzvy  Jak se zapojit: 1. Sdílej naši událost na své IG zdi, nebo stories a vyzvi některé ze svých kamarádů  2. Sleduj @jogadnes, hashtag  #joganapohodu a hosty výzvy 3. Vyfoť/ natoč danou pozici pro každý den podzimní výzvy  4. Přidej ji na zeď, nebo do Highlights a označ příspěvek jogadnes  #joganapohodu  5. Užij si každý den s úsměvem a na pohodu Tým časopisu  @jogadnes a hosté výzvy, kterými jsou: @tomas_strnad @vaclavkrejcik @thetobos @petr.mojevize  @jana_najbrtova @zgung @zuzana_klingrova @simonapear @katkayoga @marianabeckova @terezka_yoga ❤️ Sponzoři výzvy jsou: @resortsvatakaterina @jogadnes  @jogaprodobrouvec @lole.prague @biobachovky @weledacz @jogamarket

⏲Gym Tips Posted every 4 hrs!⏲

🔥𝐇𝐄𝐗 𝐁𝐀𝐑 𝐕𝐒 𝐁𝐀𝐑𝐁𝐄𝐋𝐋 𝐃𝐄𝐀𝐃𝐋𝐈𝐅𝐓🔥𝑫𝒐𝒖𝒃𝒍𝒆 𝒕𝒂𝒑 𝒊𝒇 𝒚𝒐𝒖 𝒍𝒐𝒗𝒆 𝒅𝒆𝒂𝒅𝒍𝒊𝒇𝒕𝒔! - Follow @TheTrainingManual for daily fitness/nutrition tips & education📚 - Great post by Hammad from @muscleengineered - 📍The deadlift is great for athletes and recreational lifters to increase power, strength, and sport performance. It allows you to lift very heavy loads which introduces a large stimulus that the body can adapt too. Both the hex bar and barbell deadlift have some differences which may or may not benefit you depending on your goal. - 1️⃣Muscle Activation In a study, they found that the vastus laterals was more active during the hex bar deadlift. This was expected since it has seems to be more of a quad dominant movement from a biomechanics view point. The barbell deadlift biceps femoris (hamstring) and erector spinae (back, mainly low back). ⠀ 2️⃣Peak Force, Peak Power, and Peak Velocity This was found to be greater in the hex bar deadlift. The position for the hex bar is better able to put the lifter at a more advantageous position in the starting phase of the lift which allows the lifter to have the enhanced velocity, force, and power. Having the load closer to the center of gravity may explain this. ⠀ 3️⃣Biomechanics ➖Hex Bar Deadlift Moment arm at the knee increases and the moment arm at the hip decreases which ultimately will result in lower stress on the lower back. ⠀ 4️⃣1 Rep Max In one study, they used powerlifting men and they found that with the hex bar deadlift, they were able to lift 20kg more weight than the barbell deadlift. This may be because they had experience with the hex bar deadlift. ⠀ 5️⃣Practical Application ➖Hex Bar Deadlift May be better for someone who has a low back injury, or recovering, or have pain. It can also potentially be used to maximize explosive power ⠀ ⠀ . . . . . #deadlifts #deadlift #backworkout #legworkout #backday #squat #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #myodetox #mobility #hipmobility #yogafit #iifym

⏲Gym Tips Posted every 4 hrs!⏲

🔥𝐕𝐎𝐋𝐔𝐌𝐄 𝐀𝐍𝐃 𝐑𝐄𝐒𝐓 𝐁𝐀𝐒𝐄𝐃 𝐎𝐍 𝐓𝐑𝐀𝐈𝐍𝐈𝐍𝐆 𝐆𝐎𝐀𝐋𝐒🔥 . Follow @TheTrainingManual for daily fitness/nutrition tips & education📚 - Great post here from Hammad at @muscleengineered check out his cool informative graphics!✔ - 📍This is a basic breakdown of how to get started training toward your goal. ⠀ 📍It is important to note that warm up sets are not included. These are mainly meant for core exercises like bench, deadlift, squat, etc. Assistance exercises may require a different number of reps, generally higher (never 1 rep max). Of course these rep ranges, sets, and rest intervals don’t apply to all exercises. You need to carefully assess how much load is being used which could help in better identification of how much rest you should take. For example, using heavier weights close to your 1 rep max will typically require longer rest period versus weights that allow you to lift for a lot of reps may only need a short rest period. ⠀ 📍There is one obvious element missing. Its the assignment of weight. Typically you want to calculate how much weight you should lift for a certain number of reps based off your 1 repetition max lift. You can calculate this is out and figure out you 1RM max and do some math or you can get it from my website for free! All you have to do is leave you email in the box on my website and you’ll get the discount code to get the load calculator for FREE! ⠀ As always, DM me if you have any questions! ⠀ Hope you found this helpful! Bookmark this so you don’t lose it later! . . . #gymtips #hypertrophy #strengthtraining #musclegrowth #healthysnack #gymtips #flexibledieting #Nutrition #nutritiontips #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #30daychallenge #myodetox #mobility #yogafit #iifym

⏲Gym Tips Posted every 4 hrs!⏲

🔥𝐀𝐋𝐂𝐎𝐇𝐎𝐋 𝐀𝐍𝐃 𝐁𝐔𝐈𝐋𝐃𝐈𝐍𝐆 𝐌𝐔𝐒𝐂𝐋𝐄: 𝐏𝐎𝐒𝐒𝐈𝐁𝐋𝐄?🔥 By @muscleengineered - Follow @TheTrainingManual for daily fitness/nutrition tips & education📚 - Heres what the research shows: 1️⃣Study 1: They looked at the effects of post exercise alcohol consumption. They trained eccentrically because they found that to induce the most muscle damage and muscle soreness. 30 min post exercise they drank 1g of per kg of bodyweight of Smirnoff Vodka (which is about 5-6 shots for an average guy). They found that muscle injury was magnified which therefore delayed the recovery process which could impact your performance. ⠀ 2️⃣Study 2: In a test on mice to see how alcohol affects protein synthesis. The mice were given 3g/kg of alcohol. They injected with alcohol before their muscles were electrical stimulated. They found that alcohol consumption had a long lasting effect on protein synthesis and mTOR. This implied that if you have a heavy night of drinking the night before training could limit protein synthesis which would therefore lead to limited muscular adaptations. ⠀ 3️⃣Study 3: In this study they looked at moderate alcohol consumption and hypertrophy in mice. They found that although their are decrements in muscle with the use of alcohol, they were still able to make muscle size increase and had an increase of protein synthesis. This was obviously not as high as the protein synthesis that the control group provided, but very similar. ⠀ 📍Take Aways 1️⃣There is a lot of evidence supporting that alcohol consumption affects protein synthesis and mTOR signaling. 2️⃣Drinking too much alcohol the night before training will not allow you make the most out of your training session. 3️⃣Moderately drinking after a workout won’t affect your gains too much. 4️⃣Drinking after a workout will hurt your recovery and increase soreness. . . . #alcohol #workouttips #muscle #FitTips #buildmuscle #musclebuilding #diet #fatloss #gymtips #flexibledieting #Nutrition #musclefood #nutritiontips #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irish #gym #musclegain #

⏲Gym Tips Posted every 4 hrs!⏲

𝐓𝐀𝐆 𝐀 𝐅𝐑𝐈𝐄𝐍𝐃 𝐓𝐇𝐀𝐓 𝐍𝐄𝐄𝐃𝐒 𝐇𝐄𝐋𝐏 𝐖𝐈𝐓𝐇 𝐓𝐇𝐄𝐈𝐑 𝐒𝐐𝐔𝐀𝐓 𝐌𝐎𝐁𝐈𝐋𝐈𝐓𝐘👇 - Follow @TheTrainingManual for daily fitness/nutrition tips & education📚 - The squat requires an adequate amount of ankle, hip and thoracic spine mobility. - Mobilizing all three of these joints will help you achieve a greater depth along with minimizing the chances of any compensation. It can also make your squat more efficient and less prone to injury and promote longevity in the sport of powerlifting/weightlifting. 1️⃣ Dynamic Squat & Pull: ➡️ Squat as low as you can and grab onto the toes of your feet ➡️ Lift your hips up towards the ceiling ➡️ Pull yourself back down and lift the chest towards the ceiling 2️⃣ Squat & Thoracic Reach: ➡️ Squat as low as you can and place one hand on the ground ➡️ Wedge the same side elbow into the knee ➡️ Reach the opposing arm towards the ceiling and follow with your eyes 3️⃣ Squat + Wall Slides: ➡️ Sit as low as you can against a wall ➡️ Place the back of your arms on the wall and bent to 90 degrees ➡️ Press the arms up along the wall until the elbows are fully extended . . Great post by Eugen @pheasyque . . Incorporate these mobility exercises prior to your squat day to help improve your overall mobility! . . . . #prehab #rehab #legday #glutes #squats #mobilitytraining #workouttips #gymtips #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #flyefit #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #idoportal #myodetox #mobility #hipmobility #yogafit #stretchdaily⁣ #iifym

⏲Gym Tips Posted every 4 hrs!⏲

AVOID THIS PUSHUP MISTAKE 👇 FIND OUT WHY👇 - ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow @TheTrainingManual for daily fitness/nutrition tips & education📚 - Helpful post here by Jason showing us the angles of a correct push-up, read what he has to say down 👇 below. - "At the bottom of the pushup, you want to have the elbows pretty much stacked directly over the wrists. There’s some wiggle room here depending on how long your arms are, but the more you can stack your elbows over your wrists and create a vertical forearm, the more force you’ll be able to put down into the ground, and the stronger your pushup will be! - Sometimes this can be difficult to achieve when starting from the top of the pushup. If that’s the case for you, try starting by laying prone and placing your hands in the right position to start. - I hope this tip helped you out! Share with a friend who would find it useful! And until next time, Peace, Love, and Muscles! ✌️💙💪" ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hope that helps! Great post by @jasonlpak from @achievefitnessboston . . . .⠀⠀⠀⠀ #musclebuilding #buildmuscle #chestworkout #chestworkouts #pushpulllegs #pushday #pullday #squat #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding  #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #mobility  #yogafit  #iifym

⏲Gym Tips Posted every 4 hrs!⏲

🚫𝐏𝐥𝐞𝐚𝐬𝐞 𝐭𝐚𝐠 𝐲𝐨𝐮𝐫 𝐟𝐫𝐢𝐞𝐧𝐝𝐬 & 𝐬𝐡𝐚𝐫𝐞 𝐭𝐡𝐢𝐬 𝐬𝐨 𝐰𝐞 𝐜𝐚𝐧 𝐜𝐥𝐞𝐚𝐫 𝐮𝐩 𝐭𝐡𝐢𝐬 𝐦𝐢𝐬𝐜𝐨𝐧𝐜𝐞𝐩𝐭𝐢𝐨𝐧!🚫 - Follow @TheTrainingManual for daily fitness/nutrition tips & education📚 I'm sure you've seen the images floating around the Internet showing what 5lbs of fat vs. 5lbs of muscle looks like. The replicas typically shown are a giant blob of fat next to a tiny mound of muscle, and you're inevitably left believing that 5lbs of fat takes up 5x more space than 5lbs of muscle. This is a myth! In actuality, the density of mammalian skeletal muscle tissue is 1.06kg/L, while that of adipose tissue is 0.9196kg/L. In other words, fat only takes up 15% more space than muscle. So 5lbs of fat weighs the same as 5lbs of muscle - obviously! But muscle is only slighter more dense than fat. How did this misconception arise? I do not know, but I surmise that some sleazy marketer fabricated the idea to sell a product or service by dramatizing the visual effects of getting into shape. Whatever the case, this individual clearly never chased down the science like I did. Unfortunately, these images are so common nowadays that they aren't questioned and are passed along as fact. Exaggeration is never a good idea; people deserve the truth. References: 1️⃣Lohman TG. Applicability of body composition techniques and constants for children and youths. Exerc Sport Sci Rev. 1986;14:325-357. 2️⃣Méndez J, Keys A. Density and composition of mammalian muscle. Metabolism. 1960;9:184-188. 3️⃣Farvid MS, Ng TWK, Chan DC, Barrett PHR, Watts GF. Association of adoponectin and resistin with adipose tissue compartments, insulin resistance and dyslipidaemia. Diabetes Obes Megan. 2005;7:406-413. . . . Great post by @bretcontreras1 . . . #absworkout #HomeWorkout #fatloss #cardioworkout #absworkouts #coreworkout #diet #dieting #6pack #exerciseprogram #coreworkouts #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #didyouknow #deadlift #squat #hypertrophy #legday #workout #yogaformen #irishfitfam #mobility #yogafit #iifym #flyefit

Kavita Chand

⏲Gym Tips Posted every 4 hrs!⏲

𝐓𝐀𝐆 𝐀 𝐅𝐑𝐈𝐄𝐍𝐃 𝐓𝐇𝐀𝐓 𝐖𝐎𝐔𝐋𝐃 𝐅𝐈𝐍𝐃 𝐓𝐇𝐈𝐒 𝐅𝐔𝐍𝐍𝐘 😂👇 - Follow @TheTrainingManual for daily fitness/nutrition tips and education📚 ( and the occasional funny stuff 😂) ___________ #gymmeme #gymmemes #gymjokes #fitnessmotivation #gymfunny #dieting #fatloss #fitnessobsessed #fitnessmeme #gymjokes #positivity #hardwork #successful #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #mobility #yogafit