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📍Немного о мотивации!

Словами многократной чемпионки Украины и мастера спорта по художественной гимнастике, серебряный призер чемпионата Европы по спортивной аэробике.

Успешный фитнес-тренер и телеведущая: «Как заставить себя заниматься спортом? Просто сделай первый шаг и начни бегать. Только в процессе полюбишь спорт, только в тренажерном зале входишь во вкус. Начни приседать и на последнем подходе почувствуешь удовлетворение». «Чтобы быть в форме, не нужно прилагать сверхусилий. Пятнадцати минут и пяти упражнений в день на разные группы мышц достаточно. Приседания, выпады, планка, отжимания на трицепс и от пола трижды в неделю творят чудеса». Как записаться к нам?

Позвоните по телефонам: 📞 +77272215555, 📞+77073374541
Или приходите 👣 по адресу: Жетысу 1 дом 16/4

#мотивация #motivation #gymbox #dreamisland #almaty #technogym #bodybuilding #gym #kz #тренажерныйзалалматы #бассейн #аэробика #зож #тренералматы #будьвформе #красота #beautiful
📍Немного о мотивации! Словами многократной чемпионки Украины и мастера спорта по художественной гимнастике, серебряный призер чемпионата Европы по спортивной аэробике. Успешный фитнес-тренер и телеведущая: «Как заставить себя заниматься спортом? Просто сделай первый шаг и начни бегать. Только в процессе полюбишь спорт, только в тренажерном зале входишь во вкус. Начни приседать и на последнем подходе почувствуешь удовлетворение». «Чтобы быть в форме, не нужно прилагать сверхусилий. Пятнадцати минут и пяти упражнений в день на разные группы мышц достаточно. Приседания, выпады, планка, отжимания на трицепс и от пола трижды в неделю творят чудеса». Как записаться к нам? Позвоните по телефонам: 📞 +77272215555, 📞+77073374541 Или приходите 👣 по адресу: Жетысу 1 дом 16/4 #мотивация  #motivation  #gymbox  #dreamisland  #almaty  #technogym  #bodybuilding  #gym  #kz  #тренажерныйзалалматы  #бассейн  #аэробика  #зож  #тренералматы  #будьвформе  #красота  #beautiful 
🤣☝️😉 Gymbox Fitness➡7:00 Zsírégető ➡8:00 Alakformáló

Ágnes Fitness ➡19:00 Cardio Training

Lantos Johnny Fitness,Ágnes Fitness➡személyi edzések
#gymbox #gymboxfitness #gymboxbudapest #agnesfitness #lantosjohnnyfitness #trainer #fitnesstrainer #personaltrainer #monday #mondaymotivation #mondayinspiration #fit #fitness #fitnesslife #fitnesslifestyle #fitnessinspiration #motivation #inspiration #motivated #motivationalqoutes #fitgirl #fitnessgirl #nemethfitshape #fitshape
🤣☝️😉 Gymbox Fitness➡7:00 Zsírégető ➡8:00 Alakformáló Ágnes Fitness ➡19:00 Cardio Training Lantos Johnny Fitness,Ágnes Fitness➡személyi edzések #gymbox  #gymboxfitness  #gymboxbudapest  #agnesfitness  #lantosjohnnyfitness  #trainer  #fitnesstrainer  #personaltrainer  #monday  #mondaymotivation  #mondayinspiration  #fit  #fitness  #fitnesslife  #fitnesslifestyle  #fitnessinspiration  #motivation  #inspiration  #motivated  #motivationalqoutes  #fitgirl  #fitnessgirl  #nemethfitshape  #fitshape 
Rejuvenate and relax this Xmas at Artisa Spa. There's no better way for switching your body to holiday mode than a massage! 👏🙏🙌
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Follow Us @Artisa_Spa and give this post a thumbs up 👍!
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#artisaspa #massage #massagetherapy #massagelondon #massagetherapist #spa #wellness #wellbeing #Leyton #Hackney #BestMassageEver #fitness #health #reflexology #thaimassage #yoga #yogalondon #londonfitness #deeptissue #sportsmassage #fitfam #fitlife #gymbox #instamassage #instadaily
Rejuvenate and relax this Xmas at Artisa Spa. There's no better way for switching your body to holiday mode than a massage! 👏🙏🙌 . Follow Us @Artisa_Spa and give this post a thumbs up 👍! . . #artisaspa  #massage  #massagetherapy  #massagelondon  #massagetherapist  #spa  #wellness  #wellbeing  #Leyton  #Hackney  #BestMassageEver  #fitness  #health  #reflexology  #thaimassage  #yoga  #yogalondon  #londonfitness  #deeptissue  #sportsmassage  #fitfam  #fitlife  #gymbox  #instamassage  #instadaily 
#tricampeones #triathlonparacas postas 🏊1.9k Marc 🚴🏽90kPedro 🏃🏽21k Aldo #ISABELA'S TEAM  #ovopower #PARCKER'S #gymbox #sauconyperuoficial #LTR #ultratrailrunning
กดไลค์บ่อยจัง💢👍🏻
กดตังให้บ้างสิ💵💰 #gymboxtrang #gym 
#gymtrang #fitnesstrang 
#gymbox #trang #13illx
#fit #fitness #fitnessmotivation
#motivation #morning 
#morningmotivation #workout 
#morningworkout #trainer 
#training #personaltrainer 
#personaltraining
#ยิม #ยิมเหลือง #ยิมตรัง 
#ฟิตเนส #ฟิตเนสตรัง #ตรัง
คำว่า ความสุข 
มุมมอง ของคำนี้ ของแต่ล่ะคนไม่จำเป็นต้องเหมือนกันเสมอไป  บางอย่าง อาจจะสุขสำหรับเรา แต่ทุกข์สำหรับเขา 
การออกกำลังกาย ก็เช่นกัน บางคน อาจจะมีว่าเป็นการทรมานตัวเอง/บางคนก็อาจจะบอกว่าเป็นการบอกรักตัวเองอีก 1วิธี
การทาน บางคนอาจจะบอกว่า เกิดมาชาติเดียว ชีวิตจะตายวันไหนก็ไม่รู้อยากทานอะไรก็ทานไปเหอะ
ส่วนบางคน ก็อาจจะบอกว่า ก็เพราะจะตายวันตายพรุ่ง ก็เลยต้องเลือกทานอาหารที่มีประโยนช์ จะได้มีสุขภาพที่ดี  เพราะสภาพแวดล้อม สารเคมีต่างๆจากอาหารปัจจุบันนี้ ทำให้เราป่วยง่าย โรคภัยสารพัดโรค อะไรที่เลี่ยงได้ก็ควรเลี่ยง/หรือควบคุม จะได้อายุยืน!
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จะ ฟิต สวย/สตรอง สวย / 1แพ็ค สวย /4แพ็ค สวย/ 6 แพ็ค สวย /8 แพ็ค สวย /หรือจะพุงกลมๆ สวย /ผอม สวย/อ้วน สวย

ขึ้นอยู่กับการมุมมองส่วนบุคคลว่าอะไรที่สวยสำหรับเขา😁

ทั้งนี้ทั้งนั้น ไม่ว่าเราจะเลือก ว่าสิ่งไหนคือความสุข  ทำไปโลดดดด❤ 
ขอเพียงแค่ความสุขของคุณไม่เดือดร้อนคนอื่นและตัวคุณเองแค่นั้นแหละสุขได้😇
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#ป้าปิ่นอายุ35 
#gymboxtrang #gym #gymbox #trang #fit #fitness #fitnessmotivation #motivation #morning #morningmotivation #workout #morningworkout #trainer #training #personaltrainer #personaltraining 
#fitnesstrang #gymtrang
#ยิมตรัง #ยิม #ยิมเหลือง #ฟิตเนส
#ฟิตเนสตรัง #ตรัง #workout
คำว่า ความสุข มุมมอง ของคำนี้ ของแต่ล่ะคนไม่จำเป็นต้องเหมือนกันเสมอไป บางอย่าง อาจจะสุขสำหรับเรา แต่ทุกข์สำหรับเขา การออกกำลังกาย ก็เช่นกัน บางคน อาจจะมีว่าเป็นการทรมานตัวเอง/บางคนก็อาจจะบอกว่าเป็นการบอกรักตัวเองอีก 1วิธี การทาน บางคนอาจจะบอกว่า เกิดมาชาติเดียว ชีวิตจะตายวันไหนก็ไม่รู้อยากทานอะไรก็ทานไปเหอะ ส่วนบางคน ก็อาจจะบอกว่า ก็เพราะจะตายวันตายพรุ่ง ก็เลยต้องเลือกทานอาหารที่มีประโยนช์ จะได้มีสุขภาพที่ดี เพราะสภาพแวดล้อม สารเคมีต่างๆจากอาหารปัจจุบันนี้ ทำให้เราป่วยง่าย โรคภัยสารพัดโรค อะไรที่เลี่ยงได้ก็ควรเลี่ยง/หรือควบคุม จะได้อายุยืน! : จะ ฟิต สวย/สตรอง สวย / 1แพ็ค สวย /4แพ็ค สวย/ 6 แพ็ค สวย /8 แพ็ค สวย /หรือจะพุงกลมๆ สวย /ผอม สวย/อ้วน สวย ขึ้นอยู่กับการมุมมองส่วนบุคคลว่าอะไรที่สวยสำหรับเขา😁 ทั้งนี้ทั้งนั้น ไม่ว่าเราจะเลือก ว่าสิ่งไหนคือความสุข ทำไปโลดดดด❤ ขอเพียงแค่ความสุขของคุณไม่เดือดร้อนคนอื่นและตัวคุณเองแค่นั้นแหละสุขได้😇 : #ป ้าปิ่นอายุ35 #gymboxtrang  #gym  #gymbox  #trang  #fit  #fitness  #fitnessmotivation  #motivation  #morning  #morningmotivation  #workout  #morningworkout  #trainer  #training  #personaltrainer  #personaltraining  #fitnesstrang  #gymtrang  #ย ิมตรัง #ย ิม #ย ิมเหลือง #ฟ ิตเนส #ฟ ิตเนสตรัง #ตร ัง #workout 
A crazy last weekend in Canberra with my family and thank you so much to the girls at @saloon_co for taking me from gym hair to wedding waves in under 30 minutes! These girls were amazing and worked so fast 😱🙌 Off to Bali tomorrow 😎🌴
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#weddinghair #blowdry #kookai #canberra #sydney #bondibeach #canberrahair #sydneyfitness #bali #balibody #londofitfam #londonfitness #londonfit #bondi #bondisands #fitnessmotivation #girlswithabs #fitnessmodel #fitpso #fitnessmodels #fitnessfirst #gymbox #gymboxofficial #balibible #balieats #covermodel #girlsthatlift #myproteinwomen #myprotein
A crazy last weekend in Canberra with my family and thank you so much to the girls at @saloon_co for taking me from gym hair to wedding waves in under 30 minutes! These girls were amazing and worked so fast 😱🙌 Off to Bali tomorrow 😎🌴 - #weddinghair  #blowdry  #kookai  #canberra  #sydney  #bondibeach  #canberrahair  #sydneyfitness  #bali  #balibody  #londofitfam  #londonfitness  #londonfit  #bondi  #bondisands  #fitnessmotivation  #girlswithabs  #fitnessmodel  #fitpso  #fitnessmodels  #fitnessfirst  #gymbox  #gymboxofficial  #balibible  #balieats  #covermodel  #girlsthatlift  #myproteinwomen  #myprotein 
Welcome to the team @simoluchettipt! 💪🏻 #Repost @simoluchettipt (@get_repost)
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Hello everybody, if you didn't realize it, this is me 😆⁣
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In this post i just want to explain in the best way possible what i do. 👇⁣
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First of all, the services i offer are:⁣
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🔹️ One-to-one lessons, in either Gymbox Victoria, outdoor or at your house; 👈⁣ ⁣⁣
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🔹️ Online coaching; 📲⁣
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Either one you choose, you won't regret it. 😉⁣
⁣
The fields in which i specialize are:⁣
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🔹️ BODY TRANSFORMATIONS (From FAT to FIT):⁣
⁣⁣
🔹️ MUSCLE BUILDING (From FIT to BIG/STRONG):⁣
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🔹️ STRENGHT/POWERLIFTING (From FIT to STRONG/BIG)⁣ ⁣I love any kind of training, i will vary the programmes introducing bodyweight, calisthenics, strength, hypertrophy and endurance exercises depending on your goals and most importantly your preferences. 🤸‍♂️⁣
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Give me a shout for any info, i'm really looking forward to meeting you and bringing your body to the next level!! 😎⁣
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#ChangeYourLife #Fatloss #EnjoyLife #Smile #TransformYourBody #WillPower⁣
#ReachYourGoals #Powerlifting #Weights #Strength #Passion #Weightlifting #Squat #BenchPress #Deadlift #London #Fulham #Lifestyle #Health #Balance #Fitness #Wellness #Barbell #GymBox #GymBoxVictoria #TheGymWay #NeverGiveUp #BeTheBestVersio
Welcome to the team @simoluchettipt! 💪🏻 #Repost  @simoluchettipt (@get_repost) ・・・ Hello everybody, if you didn't realize it, this is me 😆⁣ ⁣ In this post i just want to explain in the best way possible what i do. 👇⁣ ⁣ First of all, the services i offer are:⁣ ⁣ 🔹️ One-to-one lessons, in either Gymbox Victoria, outdoor or at your house; 👈⁣ ⁣⁣ ⁣ 🔹️ Online coaching; 📲⁣ ⁣ Either one you choose, you won't regret it. 😉⁣ ⁣ The fields in which i specialize are:⁣ ⁣ 🔹️ BODY TRANSFORMATIONS (From FAT to FIT):⁣ ⁣⁣ 🔹️ MUSCLE BUILDING (From FIT to BIG/STRONG):⁣ ⁣ 🔹️ STRENGHT/POWERLIFTING (From FIT to STRONG/BIG)⁣ ⁣I love any kind of training, i will vary the programmes introducing bodyweight, calisthenics, strength, hypertrophy and endurance exercises depending on your goals and most importantly your preferences. 🤸‍♂️⁣ ⁣ Give me a shout for any info, i'm really looking forward to meeting you and bringing your body to the next level!! 😎⁣ ⁣ #ChangeYourLife  #Fatloss  #EnjoyLife  #Smile  #TransformYourBody  #WillPower ⁣ #ReachYourGoals  #Powerlifting  #Weights  #Strength  #Passion  #Weightlifting  #Squat  #BenchPress  #Deadlift  #London  #Fulham  #Lifestyle  #Health  #Balance  #Fitness  #Wellness  #Barbell  #GymBox  #GymBoxVictoria  #TheGymWay  #NeverGiveUp  #BeTheBestVersio 
It’s Friday... it’s December... you have a whole weekend (month) of drinking & eating out ahead & you’re like AAAAAH I don’t want to lose that body I’ve worked so hard for but I also don’t want to miss out on socialising.

A lot of people struggle with staying on track/not going off the rails during the festive season.

We are creatures of habit & are better with a routine. So multiple lunches, dinners out & drinks on top of that can be a little overwhelming if you’re used to a structured dietary & training routine.

So what do you do?

1. Don’t reduce your training intensity - you may have less time to train/fit all your sessions in in the week - try shortening your workout by reducing rest times, switching upper/lower splits to full body days, or doing more HIIT/METCONs instead.

2. If you’ve got a lunch & dinner out, then skip breakfast. Don’t leave your first meal full & don’t eat for the sake of eating.

3. Be smart with your choice of alcohol - avoid the beers & ciders, pick cocktails that are not sugary, & drink SLOWLY!

4. Avoid desserts if you can - especially if you’re going to be drinking & having two other courses already. If you’d rather have a dessert, skip the starter & have a low fat/low carb main.

5. If you get to choose, try not to schedule more than one meal out a day.

Most importantly, enjoy yourself! But don’t give yourself that “fuck it” mindset & “I’ll get back on it in January once this is all over”. You’d be surprised by the amount of collateral damage a person can do in a day or two, let  alone a month, if you’re not actively thinking about the choices you’re making.
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NEXT ONLINE COACHING INTAKE: January
NEXT FEMALE LIFTING WORKSHOP: January
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📷: tomyau
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#california #venicebeach #santamonica  #sandiego  #londonphotographer 
#flexibledieting #teamjlo #iifym  #londonpersonaltraining #londonpersonaltrainer #onlinecoach #gymbox #thirdspace #equinox #fitnessblogger #fitspo #bodytransformation #londonfitnessscene #fitnessfirstuk #ukfitfam #sydney #sydneyfitnessscene #entrepreneurs #fitnessentrepreneurs #itsnotfitnessitslife #perthisok #bondibeach #humpday
It’s Friday... it’s December... you have a whole weekend (month) of drinking & eating out ahead & you’re like AAAAAH I don’t want to lose that body I’ve worked so hard for but I also don’t want to miss out on socialising. A lot of people struggle with staying on track/not going off the rails during the festive season. We are creatures of habit & are better with a routine. So multiple lunches, dinners out & drinks on top of that can be a little overwhelming if you’re used to a structured dietary & training routine. So what do you do? 1. Don’t reduce your training intensity - you may have less time to train/fit all your sessions in in the week - try shortening your workout by reducing rest times, switching upper/lower splits to full body days, or doing more HIIT/METCONs instead. 2. If you’ve got a lunch & dinner out, then skip breakfast. Don’t leave your first meal full & don’t eat for the sake of eating. 3. Be smart with your choice of alcohol - avoid the beers & ciders, pick cocktails that are not sugary, & drink SLOWLY! 4. Avoid desserts if you can - especially if you’re going to be drinking & having two other courses already. If you’d rather have a dessert, skip the starter & have a low fat/low carb main. 5. If you get to choose, try not to schedule more than one meal out a day. Most importantly, enjoy yourself! But don’t give yourself that “fuck it” mindset & “I’ll get back on it in January once this is all over”. You’d be surprised by the amount of collateral damage a person can do in a day or two, let alone a month, if you’re not actively thinking about the choices you’re making. ⠀ NEXT ONLINE COACHING INTAKE: January NEXT FEMALE LIFTING WORKSHOP: January ⠀⠀ 📷: tomyau ⠀ #california  #venicebeach  #santamonica  #sandiego  #londonphotographer  #flexibledieting  #teamjlo  #iifym  #londonpersonaltraining  #londonpersonaltrainer  #onlinecoach  #gymbox  #thirdspace  #equinox  #fitnessblogger  #fitspo  #bodytransformation  #londonfitnessscene  #fitnessfirstuk  #ukfitfam  #sydney  #sydneyfitnessscene  #entrepreneurs  #fitnessentrepreneurs  #itsnotfitnessitslife  #perthisok  #bondibeach  #humpday 
Benching with 44KG dumbbells for 3 reps. Ngl im kinda gassed knowing the effort I’m putting in and it’s showing 💪🏽 #NEWPR
Benching with 44KG dumbbells for 3 reps. Ngl im kinda gassed knowing the effort I’m putting in and it’s showing 💪🏽 #NEWPR 
Sunday Funday, so relaxing 💆‍♀️ Spa day in the countryside 🧖‍♀️ and amazing outdoor views 🌳
Sunday Funday, so relaxing 💆‍♀️ Spa day in the countryside 🧖‍♀️ and amazing outdoor views 🌳
Waiting for the 4pack to pop.. before Christmas plz 🙏🏼
#fitness #abs #absworkout #abworkout #fit #gymlife #gym #gymbox #gymboxwestfield @gymboxofficial #gymbody #gymbunny #boom #fitchick
Best of luck @bratshow. Looking forward to seeing you in two months 😘 #muaythai #gymbox #bestsportintheworld
#Repost @theajblackwell with @get_repost
・・・
Such a great end to a great production this weekend! Was a honour to shoot the upcoming #shogunsofgymbox @gymboxofficial commercial over the last few weeks with so many brilliant artists! 
Big thank you to @michael.hoad_director @sonersfilms always love working with these creative geniuses! 😜
Shout out to kick ass talented actresses @corinneholt @frankatz_ and @janeelsmore 🌟
And my Raging Tiger Fist gang @joncallaway @jamestunsworth and @dannydarwin_pt 🔥🐯👊🏻🐉 Looking forward to sharing this with you all once it’s released in the new year 💪🏻
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#gymbox #actor #actors #castandcrew #filmlife #setlife #filmphotography #behindthescenes #bts #picoftheday #bestoftheday #filmfamily #makingmovies #actorslife #movielife #gymlife #cast #crew #instacool #instagood #memories #fun #family #onset #pictureoftheday #sunday #livingmybestlife #livingthedream
#Repost  @theajblackwell with @get_repost ・・・ Such a great end to a great production this weekend! Was a honour to shoot the upcoming #shogunsofgymbox  @gymboxofficial commercial over the last few weeks with so many brilliant artists! Big thank you to @michael.hoad_director @sonersfilms always love working with these creative geniuses! 😜 Shout out to kick ass talented actresses @corinneholt @frankatz_ and @janeelsmore 🌟 And my Raging Tiger Fist gang @joncallaway @jamestunsworth and @dannydarwin_pt 🔥🐯👊🏻🐉 Looking forward to sharing this with you all once it’s released in the new year 💪🏻 . . . . . #gymbox  #actor  #actors  #castandcrew  #filmlife  #setlife  #filmphotography  #behindthescenes  #bts  #picoftheday  #bestoftheday  #filmfamily  #makingmovies  #actorslife  #movielife  #gymlife  #cast  #crew  #instacool  #instagood  #memories  #fun  #family  #onset  #pictureoftheday  #sunday  #livingmybestlife  #livingthedream 
...a conversation between body and soul...
...a conversation between body and soul...
Such a great end to a great production this weekend! Was a honour to shoot the upcoming #shogunsofgymbox @gymboxofficial commercial over the last few weeks with so many brilliant artists! 
Big thank you to @michael.hoad_director @sonersfilms always love working with these creative geniuses! 😜
Shout out to kick ass talented actresses @corinneholt @frankatz_ and @janeelsmore 🌟
And my Raging Tiger Fist gang @joncallaway @jamestunsworth and @dannydarwin_pt 🔥🐯👊🏻🐉 Looking forward to sharing this with you all once it’s released in the new year 💪🏻
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#gymbox #actor #actors #castandcrew #filmlife #setlife #filmphotography #behindthescenes #bts #picoftheday #bestoftheday #filmfamily #makingmovies #actorslife #movielife #gymlife #cast #crew #instacool #instagood #memories #fun #family #onset #pictureoftheday #sunday #livingmybestlife #livingthedream
Such a great end to a great production this weekend! Was a honour to shoot the upcoming #shogunsofgymbox  @gymboxofficial commercial over the last few weeks with so many brilliant artists! Big thank you to @michael.hoad_director @sonersfilms always love working with these creative geniuses! 😜 Shout out to kick ass talented actresses @corinneholt @frankatz_ and @janeelsmore 🌟 And my Raging Tiger Fist gang @joncallaway @jamestunsworth and @dannydarwin_pt 🔥🐯👊🏻🐉 Looking forward to sharing this with you all once it’s released in the new year 💪🏻 . . . . . #gymbox  #actor  #actors  #castandcrew  #filmlife  #setlife  #filmphotography  #behindthescenes  #bts  #picoftheday  #bestoftheday  #filmfamily  #makingmovies  #actorslife  #movielife  #gymlife  #cast  #crew  #instacool  #instagood  #memories  #fun  #family  #onset  #pictureoftheday  #sunday  #livingmybestlife  #livingthedream 
Spent nearly 2 hours on 4 trains to gymnastics and they wouldn't let me in as they were full, as you could imagine I was not best pleased so... Got back on front squats, adductor held up for a beltless easy 140kg

Inspired by yesterday's volume bench pb I thought I'd try and beat my poundage record on military press which was 41 rep total on 70kg (2870kg)

Managed actualy 44 reps on 75kg but only filmed 40 reps (3000kg)

#fitness #gymbox #gym  #motivation #workout #bodybuilding #fitnessmotivation  #training  #strong  #gymmotivation
Spent nearly 2 hours on 4 trains to gymnastics and they wouldn't let me in as they were full, as you could imagine I was not best pleased so... Got back on front squats, adductor held up for a beltless easy 140kg Inspired by yesterday's volume bench pb I thought I'd try and beat my poundage record on military press which was 41 rep total on 70kg (2870kg) Managed actualy 44 reps on 75kg but only filmed 40 reps (3000kg) #fitness  #gymbox  #gym  #motivation  #workout  #bodybuilding  #fitnessmotivation  #training  #strong  #gymmotivation 
One of the feedback I got from my Female Lifting Workshops this year was to cover how I programme for clients.
⠀
I tailor all my programmes to the individual depending on their goal, previous training experience & lifestyle, however basic programming for bodybuilding/aesthetics can be very simple. If you stick to the basics, execute the movements correctly (key!!), use the appropriate resistance & do this consistently, you will see results!
⠀
Here is an example from a full upper body sesh 2 months ago.
⠀
A1) Bench Press 4x5
A2) V tucks 4x12
⠀
B1) Pull up 3x to failure
B2) DB bent over row 3x12 (not filmed)
⠀
C1) Incline EZ bar front raises 3x10
C2) SA DB push press 3x8
⠀
D1) Seated DB curl 3x to failure
D2) Tricep push up 3x8 (not filmed)
⠀
Starting next year, I’ll be introducing basic programming into my female lifting workshops. Drop me a DM or email me to register your interest!
⠀
NEXT ONLINE COACHING INTAKE: January
NEXT FEMALE LIFTING WORKSHOP: 19th January 1-3pm | LINK IN BIO FOR DEETS
⠀
#transformationcoach #liftingworkshop #lifting  #weighttraining #teamjlo #strengthcoach #londonpersonaltraining #londonpersonaltrainer #onlinecoach #gymbox #thirdspace #equinox #fitnessblogger #fitspo #bodytransformation #londonfitnessscene #fitnessfirstuk #ukfitfam #sydney #sydneyfitnessscene #entrepreneurs #fitnessentrepreneurs #itsnotfitnessitslife #perthisok #bondibeach #humpday
One of the feedback I got from my Female Lifting Workshops this year was to cover how I programme for clients. ⠀ I tailor all my programmes to the individual depending on their goal, previous training experience & lifestyle, however basic programming for bodybuilding/aesthetics can be very simple. If you stick to the basics, execute the movements correctly (key!!), use the appropriate resistance & do this consistently, you will see results! ⠀ Here is an example from a full upper body sesh 2 months ago. ⠀ A1) Bench Press 4x5 A2) V tucks 4x12 ⠀ B1) Pull up 3x to failure B2) DB bent over row 3x12 (not filmed) ⠀ C1) Incline EZ bar front raises 3x10 C2) SA DB push press 3x8 ⠀ D1) Seated DB curl 3x to failure D2) Tricep push up 3x8 (not filmed) ⠀ Starting next year, I’ll be introducing basic programming into my female lifting workshops. Drop me a DM or email me to register your interest! ⠀ NEXT ONLINE COACHING INTAKE: January NEXT FEMALE LIFTING WORKSHOP: 19th January 1-3pm | LINK IN BIO FOR DEETS ⠀ #transformationcoach  #liftingworkshop  #lifting  #weighttraining  #teamjlo  #strengthcoach  #londonpersonaltraining  #londonpersonaltrainer  #onlinecoach  #gymbox  #thirdspace  #equinox  #fitnessblogger  #fitspo  #bodytransformation  #londonfitnessscene  #fitnessfirstuk  #ukfitfam  #sydney  #sydneyfitnessscene  #entrepreneurs  #fitnessentrepreneurs  #itsnotfitnessitslife  #perthisok  #bondibeach  #humpday 
Gordon Samsy. Booking Enquiries? Dm me.
Gordon Samsy. Booking Enquiries? Dm me.
At this moment in my life if it doesn’t...
1. Make me happy 
2. Make me better 
3. Give me value 
It can wait, I don’t have time for it.
______________________________________________________
Join The Family! Keep an eye on your emails for inspiration and knowledge on training, nutrition and making it apart of your lifestyle. 
www.brandonhepburn.com 
Any Questions?! Drop me a 📩
______________________________________________________
@fitmarkbags “BHFIT” for 15% off.
______________________________________________________
#weightlossjourney #weightloss #fatloss #workout #fit #fitness #motivation #fitnessmotivation #workoutmotivation #food #health #healthyfood #lifestyle #healthylifestyle #wellness #love #happy #bodybuilding #knowledge #gym #goals #goalsetting #fitnessgoals #business #london #gymbox #personaltrainer #coventgarden #mealprep #mealprepsunday
At this moment in my life if it doesn’t... 1. Make me happy 2. Make me better 3. Give me value It can wait, I don’t have time for it. ______________________________________________________ Join The Family! Keep an eye on your emails for inspiration and knowledge on training, nutrition and making it apart of your lifestyle. www.brandonhepburn.com Any Questions?! Drop me a 📩 ______________________________________________________ @fitmarkbags “BHFIT” for 15% off. ______________________________________________________ #weightlossjourney  #weightloss  #fatloss  #workout  #fit  #fitness  #motivation  #fitnessmotivation  #workoutmotivation  #food  #health  #healthyfood  #lifestyle  #healthylifestyle  #wellness  #love  #happy  #bodybuilding  #knowledge  #gym  #goals  #goalsetting  #fitnessgoals  #business  #london  #gymbox  #personaltrainer  #coventgarden  #mealprep  #mealprepsunday 
[PETIT GATEAU]
⠀⠀⠀⠀⠀⠀⠀⠀⠀
É quase impossível encontrar alguém que não goste desse doce.Ainda mais se for acompanhado de um delicioso sorvete e calda de chocolate!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Quem quiser o modo de preparo em vídeo é só pedir nos comentários da postagem no instagram do nosso parceiro @vegtube ou enviar um direct para eles. Agora corre para a cozinha e vamos preparar essa delícia FIT By @vegtube.😋😋😋👨‍🍳👨‍🍳👨‍🍳👨‍🍳👨‍🍳👨‍🍳👨‍🍳👨‍🍳👨‍🍳👨‍🍳👨‍🍳
.
.
Ingredientes:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 xíc. (chá) de farinha de trigo 
1/2 xícara (chá) de açúcar de coco
3 col (sopa) de cacau em pó
1 col. (sobremesa) de fermento em pó
150g de chocolate
100g de manteiga de cacau
Leite Vegetal para dar o ponto 📷 - @paulolima.fotografia

Vida funcional viva HOJE o seu melhor 😉😇🎯
————————————————-
MYCOACHX Saúde e performance exclusivo para você
By @lucasworkout

#domingo#sunday#lucasworkout#vegtube#domingofit#semtempo#myxcoachtv#seutreinadoronline#anitta#mycoachx#treinamentointeligente#ivetesangalo#verdevidafarmacia#ivetesangalo#smartfit#bodytecheldorado#bodytechsalvador#bodytechiguatemi#reeboksportsclub#bluefit#equinox#reeboksportsclub#bluefit#equinox#davidbartongym#gymbox#holmesplace#skywellness#goldsgym#academiacompetition#lafitness#vegan #petitgateau ⠀⠀⠀⠀⠀⠀⠀⠀⠀
[PETIT GATEAU] ⠀⠀⠀⠀⠀⠀⠀⠀⠀ É quase impossível encontrar alguém que não goste desse doce.Ainda mais se for acompanhado de um delicioso sorvete e calda de chocolate! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Quem quiser o modo de preparo em vídeo é só pedir nos comentários da postagem no instagram do nosso parceiro @vegtube ou enviar um direct para eles. Agora corre para a cozinha e vamos preparar essa delícia FIT By @vegtube.😋😋😋👨‍🍳👨‍🍳👨‍🍳👨‍🍳👨‍🍳👨‍🍳👨‍🍳👨‍🍳👨‍🍳👨‍🍳👨‍🍳 . . Ingredientes: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1 xíc. (chá) de farinha de trigo 1/2 xícara (chá) de açúcar de coco 3 col (sopa) de cacau em pó 1 col. (sobremesa) de fermento em pó 150g de chocolate 100g de manteiga de cacau Leite Vegetal para dar o ponto 📷 - @paulolima.fotografia Vida funcional viva HOJE o seu melhor 😉😇🎯 ————————————————- MYCOACHX Saúde e performance exclusivo para você By @lucasworkout #domingo #sunday #lucasworkout #vegtube #domingofit #semtempo #myxcoachtv #seutreinadoronline #anitta #mycoachx #treinamentointeligente #ivetesangalo #verdevidafarmacia #ivetesangalo #smartfit #bodytecheldorado #bodytechsalvador #bodytechiguatemi #reeboksportsclub #bluefit #equinox #reeboksportsclub #bluefit #equinox #davidbartongym #gymbox #holmesplace #skywellness #goldsgym #academiacompetition #lafitness #vegan  #petitgateau  ⠀⠀⠀⠀⠀⠀⠀⠀⠀
[PETIT GATEAU]
⠀⠀⠀⠀⠀⠀⠀⠀⠀
É quase impossível encontrar alguém que não goste desse doce.Ainda mais se for acompanhado de um delicioso sorvete e calda de chocolate!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Quem quiser o modo de preparo em vídeo é só pedir nos comentários da postagem no instagram do nosso parceiro @vegtube ou enviar um direct para eles. Agora corre para a cozinha e vamos preparar essa delícia FIT By @vegtube.😋😋😋👨‍🍳👨‍🍳👨‍🍳👨‍🍳👨‍🍳👨‍🍳👨‍🍳👨‍🍳👨‍🍳👨‍🍳👨‍🍳
.
.
Ingredientes:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 xíc. (chá) de farinha de trigo 
1/2 xícara (chá) de açúcar de coco
3 col (sopa) de cacau em pó
1 col. (sobremesa) de fermento em pó
150g de chocolate
100g de manteiga de cacau
Leite Vegetal para dar o ponto 📷 - @paulolima.fotografia

Vida funcional viva HOJE o seu melhor 😉😇🎯
————————————————-
MYCOACHX Saúde e performance exclusivo para você
By @lucasworkout

#domingo#sunday#lucasworkout#vegtube#domingofit#semtempo#myxcoachtv#seutreinadoronline#anitta#mycoachx#treinamentointeligente#ivetesangalo#verdevidafarmacia#ivetesangalo#smartfit#bodytecheldorado#bodytechsalvador#bodytechiguatemi#reeboksportsclub#bluefit#equinox#reeboksportsclub#bluefit#equinox#davidbartongym#gymbox#holmesplace#skywellness#goldsgym#academiacompetition#lafitness#vegan #petitgateau ⠀⠀⠀⠀⠀⠀⠀⠀⠀
[PETIT GATEAU] ⠀⠀⠀⠀⠀⠀⠀⠀⠀ É quase impossível encontrar alguém que não goste desse doce.Ainda mais se for acompanhado de um delicioso sorvete e calda de chocolate! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Quem quiser o modo de preparo em vídeo é só pedir nos comentários da postagem no instagram do nosso parceiro @vegtube ou enviar um direct para eles. Agora corre para a cozinha e vamos preparar essa delícia FIT By @vegtube.😋😋😋👨‍🍳👨‍🍳👨‍🍳👨‍🍳👨‍🍳👨‍🍳👨‍🍳👨‍🍳👨‍🍳👨‍🍳👨‍🍳 . . Ingredientes: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1 xíc. (chá) de farinha de trigo 1/2 xícara (chá) de açúcar de coco 3 col (sopa) de cacau em pó 1 col. (sobremesa) de fermento em pó 150g de chocolate 100g de manteiga de cacau Leite Vegetal para dar o ponto 📷 - @paulolima.fotografia Vida funcional viva HOJE o seu melhor 😉😇🎯 ————————————————- MYCOACHX Saúde e performance exclusivo para você By @lucasworkout #domingo #sunday #lucasworkout #vegtube #domingofit #semtempo #myxcoachtv #seutreinadoronline #anitta #mycoachx #treinamentointeligente #ivetesangalo #verdevidafarmacia #ivetesangalo #smartfit #bodytecheldorado #bodytechsalvador #bodytechiguatemi #reeboksportsclub #bluefit #equinox #reeboksportsclub #bluefit #equinox #davidbartongym #gymbox #holmesplace #skywellness #goldsgym #academiacompetition #lafitness #vegan  #petitgateau  ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Don't make your legs workout entirely quads focussed, hitting the hamstrings is equally important. 
Stiff leg deadlift is my go-to favorite exercise for hamstrings.
Include this exercise in your schedule and feel the burn in your hamstrings.
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.
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#fitnessexpert #fitnessenthusiast
#fitnessconnection #fitnessmodelsdotcom #gymbox #gymking #gymaesthetic #gymworkouts
#gymmodel #indianfitness #sixpackfitness #indiangym #sixpackabs #bodybuildingdiet #bodybuildingaddict
#gymfit #gymvideos #workoutplan #workouttips #coreexercise #exercisedaily #workout💪
#transformations #transformational #transformationfitnation #transformationchallenge #transformationpic #gymtransformation #transformationcoach #fitnesstransformation
Don't make your legs workout entirely quads focussed, hitting the hamstrings is equally important. Stiff leg deadlift is my go-to favorite exercise for hamstrings. Include this exercise in your schedule and feel the burn in your hamstrings. . . . #fitnessexpert  #fitnessenthusiast  #fitnessconnection  #fitnessmodelsdotcom  #gymbox  #gymking  #gymaesthetic  #gymworkouts  #gymmodel  #indianfitness  #sixpackfitness  #indiangym  #sixpackabs  #bodybuildingdiet  #bodybuildingaddict  #gymfit  #gymvideos  #workoutplan  #workouttips  #coreexercise  #exercisedaily  #workout 💪 #transformations  #transformational  #transformationfitnation  #transformationchallenge  #transformationpic  #gymtransformation  #transformationcoach  #fitnesstransformation 
5 rounds non-stop:
15kcal assault bike
x10 100kg dead lifts
x15 ball to 9ft with squat
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Dead.
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@gymboxofficial
#gymbox #fitness #fit #CrossFit #dead #exercise #burning #timetoeat
Sick AF Routine few weeks back with @livquantrill You need to get to these classes!! 🙌 Thank you @stilettoldn 💓
Sick AF Routine few weeks back with @livquantrill You need to get to these classes!! 🙌 Thank you @stilettoldn 💓
20181112 Korea Partner WOD
.
Athletes here got so better at it!
Or Just I got worse 😬
Time to re-motivate myself.
.
WOD
.
Team of 2,
12min AMRAP, 
Ascending &descending ladder,

1 WBS / 1 Burpee
2 WBS / 2 Burpees
.
9 WBS/ 9 Burpee
10 WBS/ 10 Burpee
9 WBS/ 9 Burpee
.
Then directly into 
100 DB Cluster (40/25 #)
20181112 Korea Partner WOD
. Athletes here got so better at it! Or Just I got worse 😬 Time to re-motivate myself. . WOD .
Team of 2, 12min AMRAP,  Ascending &descending ladder, 1 WBS / 1 Burpee 2 WBS / 2 Burpees . 9 WBS/ 9 Burpee 10 WBS/ 10 Burpee 9 WBS/ 9 Burpee . Then directly into  100 DB Cluster (40/25 #)
Vos dimanches ne seront plus jamais les mêmes avec le nouveau vélo d'appartement innovant de Technogym. Le SKILLBIKE est la combinaison parfaite entre design et technologie. A découvrir dans notre Showroom Technogym qui se situe au Lac II - Rue de la Feuille d'Erable - derrière le Tunisia Mall II 
Vous pouvez aussi nous joindre au 71 267 500 ou au 25 64 64 64
#technogym#skillbike #skillrun #skillrow #skillline #skillmill#technogymtunisie #medtco #sport#sportmotivation #running #run #tnrunner#tncycling #rameur #runner #cycliste #cyclisme#cycling #californiagym #arenagym #gymbox#gammarth #carthage #marsa #lamarsa #lac2#cardio #homegym
Vos dimanches ne seront plus jamais les mêmes avec le nouveau vélo d'appartement innovant de Technogym. Le SKILLBIKE est la combinaison parfaite entre design et technologie. A découvrir dans notre Showroom Technogym qui se situe au Lac II - Rue de la Feuille d'Erable - derrière le Tunisia Mall II Vous pouvez aussi nous joindre au 71 267 500 ou au 25 64 64 64 #technogym #skillbike  #skillrun  #skillrow  #skillline  #skillmill #technogymtunisie  #medtco  #sport #sportmotivation  #running  #run  #tnrunner #tncycling  #rameur  #runner  #cycliste  #cyclisme #cycling  #californiagym  #arenagym  #gymbox #gammarth  #carthage  #marsa  #lamarsa  #lac2 #cardio  #homegym 
Another Sunday upside down with @deenschoo #sundaytrapeze #trapezeclass #gymbox
Great session, strung together MUs and smashed a clean ladder (77.5 in the gallery)
Great session, strung together MUs and smashed a clean ladder (77.5 in the gallery)
🤔One of the age-old gym arguments is whats better: morning or evening training sessions?
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🔝Read the blog to find out more. Swipe up in storys. -
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#gymbox #puregym #equinox #psycle #thirdspace #thegymgroup #nuffieldhealth #xercise4less #fitfamuk
#davidlloyd #blog #blogger
IN OUT SHAKE IT ALL ABOUT •
•
Here’s my 152.5kg squat from yesterday’s comp. It felt good now I’m ready to build it back up with @jasoncoultman_strengthcoach help 👊🏽 A COACH NEEDS A COACH 💪🏽
•
•
For coaching or PT please feel free to contact me via DM or email chloewhylie@gmail.com.
•
•
•
•
•
#squat #deadlift #benchpress #sbd #powerlifter #powerlifting #girlswholift #girlswhopowerlift #ipf #sundayvibes #weightlifting #weightlifter #strengthtraining #strengthandconditioning #eleiko #lifters #shecan #weliftandwelive #gymbox #gymboxofficial #gymboxfarringdon #southmidlandspowerlifting
IN OUT SHAKE IT ALL ABOUT • • Here’s my 152.5kg squat from yesterday’s comp. It felt good now I’m ready to build it back up with @jasoncoultman_strengthcoach help 👊🏽 A COACH NEEDS A COACH 💪🏽 • • For coaching or PT please feel free to contact me via DM or email chloewhylie@gmail.com. • • • • • #squat  #deadlift  #benchpress  #sbd  #powerlifter  #powerlifting  #girlswholift  #girlswhopowerlift  #ipf  #sundayvibes  #weightlifting  #weightlifter  #strengthtraining  #strengthandconditioning  #eleiko  #lifters  #shecan  #weliftandwelive  #gymbox  #gymboxofficial  #gymboxfarringdon  #southmidlandspowerlifting 
A fun week of cardio workouts with plenty of variety and a couple of long hero workouts. The extra work is starting to make a difference and I’ll look to take things up a notch this week.
A fun week of cardio workouts with plenty of variety and a couple of long hero workouts. The extra work is starting to make a difference and I’ll look to take things up a notch this week.
Nobody learnt to swim trusting the waves .
#partenparte #gymbox #box #december15
Two of the most talented action performers I’ve ever had the pleasure of working with, @corinneholt and @theajblackwell. You might not know them now but I promise you will soon. ☯️ @gymboxofficial .
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#actionmovies #director #actionfilms #stunts #stuntfighting #gymbox #martialarts #martialartsmovies #martialartsfilms #actionstar #tkd #kickboxing #mma #filmmaker #filmmaking #actiondirector
Back pain and injuries attributed to 37% of the total sick day absences in the U.K last year.
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The sedentary lifestyle of office jobs is obviously a huge contributing factor.
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The most common cause of lower back pain is postural stress.
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Research has shown that up to 90% more pressure is put on your back when you sit versus when you stand.
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Learning how to strengthen your posterior chain, improve your posture and enhancing your functionality will do wonders for your health and wellbeing.
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If you need help or guidance, I’m here to help 👍🏻 Email me at info@raybuckton.com or DM me for more info 📧
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#raybucktonfitness #gymbox #personaltrainer #gymboxfarringdon #fitspiration #fitnessgoals #fitfam #fitlife #getfit #training #fitnessmotivation #nopainnogain #workoutmotivation #physique #workouttime #fitspo #gymmotivation #iworkout #abs #fitfluential #justdoit #wellnessjourney #holistichealth #cleanliving
Back pain and injuries attributed to 37% of the total sick day absences in the U.K last year. . The sedentary lifestyle of office jobs is obviously a huge contributing factor. . The most common cause of lower back pain is postural stress. . Research has shown that up to 90% more pressure is put on your back when you sit versus when you stand. . Learning how to strengthen your posterior chain, improve your posture and enhancing your functionality will do wonders for your health and wellbeing. . If you need help or guidance, I’m here to help 👍🏻 Email me at info@raybuckton.com or DM me for more info 📧 . . . . #raybucktonfitness  #gymbox  #personaltrainer  #gymboxfarringdon  #fitspiration  #fitnessgoals  #fitfam  #fitlife  #getfit  #training  #fitnessmotivation  #nopainnogain  #workoutmotivation  #physique  #workouttime  #fitspo  #gymmotivation  #iworkout  #abs  #fitfluential  #justdoit  #wellnessjourney  #holistichealth  #cleanliving 
Silks, hoop, trapeze, bungee... You name it and @hattie.grover is probably hanging from it! 🐒 Hattie started her aerial training at Gymbox and has since gone on to be a performer in circus competitons || #TheAntidoteToBoringGyms #Gymbox #AerialSeries
Silks, hoop, trapeze, bungee... You name it and @hattie.grover is probably hanging from it! 🐒 Hattie started her aerial training at Gymbox and has since gone on to be a performer in circus competitons || #TheAntidoteToBoringGyms  #Gymbox  #AerialSeries 
Также в нашем клубе Вы можете посещать боевые искусства. Одним из них является ММА.

MMA расшифровывается как Mixed Martial Arts, что в дословном переводе с английского означает «Смешанные Боевые Искусства». MMA — школа контактных единоборств, которую в народе часто и ошибочно называют «Боями без правил», хотя правила в MMA конечно же есть. Так в современных правилах MMA запрещены укусы, тычки в глаза, удары в горло и прочие адские приёмы. 
В основе MMA лежит Панкратион — древний вид единоборств, сочетающий в себе удары руками и ногами, а также элементы борьбы. Сам термин MMA был предложен сравнительно недавно: в 1995 году его ввёл в обиход Рик Блюм, президент организации Battlecade.

Как записаться к нам?
Позвоните по телефонам: 📞 +77272215555, 📞+77073374541
Или приходите 👣 по адресу: Жетысу 1 дом 16/4

#фитнес #мотивация #алматы #бойцовскийзал #мма #MMA #кигбоксинг #красота #зож #фитнес #мотивация #мыщцы #красивоетело #теломечты #тренажеры #тренажерныйзал #almaty #technogym #bodybuilding #gymbox #dreamisland #gym #motivation #тренажерныйзалалматы #бассейн #детскоеплавание #💪
Также в нашем клубе Вы можете посещать боевые искусства. Одним из них является ММА. MMA расшифровывается как Mixed Martial Arts, что в дословном переводе с английского означает «Смешанные Боевые Искусства». MMA — школа контактных единоборств, которую в народе часто и ошибочно называют «Боями без правил», хотя правила в MMA конечно же есть. Так в современных правилах MMA запрещены укусы, тычки в глаза, удары в горло и прочие адские приёмы. В основе MMA лежит Панкратион — древний вид единоборств, сочетающий в себе удары руками и ногами, а также элементы борьбы. Сам термин MMA был предложен сравнительно недавно: в 1995 году его ввёл в обиход Рик Блюм, президент организации Battlecade. Как записаться к нам? Позвоните по телефонам: 📞 +77272215555, 📞+77073374541 Или приходите 👣 по адресу: Жетысу 1 дом 16/4 #фитнес  #мотивация  #алматы  #бойцовскийзал  #мма  #MMA  #кигбоксинг  #красота  #зож  #фитнес  #мотивация  #мыщцы  #красивоетело  #теломечты  #тренажеры  #тренажерныйзал  #almaty  #technogym  #bodybuilding  #gymbox  #dreamisland  #gym  #motivation  #тренажерныйзалалматы  #бассейн  #детскоеплавание  #💪
Deadlifts with @kpeakfit 205kg @ 80kg 
#🦄
Deadlifts with @kpeakfit 205kg @ 80kg #🦄
Take a deep breath and just #enjoyyourlife. 💪🏼
Good way to start the week with a new challenge! Aerial Pilates! #gymbox #fitnessgoals #aerialpilates #pilates #challange
Back to heavy weight. 100kg back squat. Not the best form, but I am very excited for the next one. 
#girlswhofight #girlswholift #weights #barbells #strongwomen #stronggirls #happy #squats #gymbox #gymboxstratford
Killing leg extension#gymbox