Şapşal oğlumla yaramaz kızım🧡🧡 Diyorum ya hiç benzemiyorlar diye😃😃 Aslında Çabi çok daha kontrol edilebilir bir köpek, kız mutfak tezgahına bile zıplıyor😃 Çabi büyürken evde kapılarda güvenlik paravanları vardı ve onun bazı şeylerden çekinmesi işimize gelmişti şimdi dalga geçtiğime bakmayın kedileri alıştırırken veya annemi kaçırırken çok işimize yaramıştı😃 Videonun tamamını kanala yüklerim😉
Menurut kalian, dua orang ini lagi ngapain ya?? Hehehehe.
Btw, udah punya kaos item kayak di foto itu belum?? Buruan beli via line official kita ya "@workoutembassy " mumpung masih ada stock nya. Edisi terbatas lho.
Jangan lupa juga ramein #wegetfit tiap senin rabu dan jumat di #WorkoutEmbassyPlayground aka rooftop lt 9 @plaza_semanggi jam 19.30 wib.
Sampai ketemu besok malam.
Nothing like some ladders to get your toes tapping on Tuesday morning!⠀
Controlled drills such as ladders and hurdles help our athletes in the "return to sport" phase get back to top shape.⠀
Gestern waren wir endlich mal wieder im Agility-Training - das war soooo toll, da konnte ich endlich wieder über die Hürden fliegen, über Steg und Wand rennen und durch den Tunnel fetzen 🐶🐾🐾
Musste aber leider mal kurz im Auto warten, weil ich es echt schwer ertrage, wenn andere Hundis kurz mal trainieren - das ist aber doch auch voll fies, oder?! #suki#crazydog#mitmirwirdsnielangweilig#agility
💥ANAEROBIC CONDITIONING: Intensity, Duration and REST💥
In a follow-up to yesterday’s infographic, I wanted to take today’s video to elaborate on one of the key notes I mentioned:
EVEN IF YOU GO ALL-OUT INTENSITY, YOU ARE NOT TRAINING THE ANAEROBIC SYSTEM IF YOU DO NOT REST LONG ENOUGH.
Their are TWO primary anaerobic systems (~75% of maximum effort or higher) that provide energy for activity:
🎯Used for very short bursts of time (0-6 seconds).
🎯Intensity is EXTREMELY HIGH (~100%, ie. sprinting, low-rep strength etc).
🎯Very RAPID supply of energy, but only sustained for very SHORT periods of time.
✅ In order to fully recover and supply the energy needed for a second repeat bout of that exercise, it needs to rest 12-20x as long as the activity itself (ie. 5 seconds of max effort sprints, requires anywhere from 60-100 seconds of rest).
🎯Used for slightly longer bursts of time (6-30 seconds).
🎯Intensity is VERY HIGH (~75% or greater ie. sprinting, moderate rep strength etc).
🎯Fairly RAPID supply of energy, but only sustained for very MODERATE periods of time.
✅ In order to fully recover and supply the energy needed for a second repeat bout of that exercise, it needs to rest 3-5x as long as the activity itself (ie. 20 seconds higher intensity work, requires anywhere from 60-100 seconds of rest).
These Reactive Change of Direction drills are things I incorporate into my own training a few times per week. Before I go, I’ll randomly call out two or three colours to go for (always reverse pivoting back to the middle), and work hard for 20 seconds. Depending on the day, I’ll take anywhere from 60-100 seconds rest, before repeating for 5-8 sets.
🗣Always remember, if something is in your training program it is there for a reason (assuming you have a good coach and not a random program design). Trying to perform more with less rest thinking it will be better for your long-term development is the wrong play. Go 76ers with it, and TRUST THE PROCESS.
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10 Components of Fitness•
There are ten recognized general physical skills, and they are all practiced regularly with CrossFit. You are only as fit as your competency in each of these ten skills.
1. Cardiovascular / respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.
3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility – The ability to maximize the range of motion at a given joint.
5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed – The ability to minimize the time cycle of a repeated movement.
7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility – The ability to minimize transition time from one movement pattern to another.
9. Balance – The ability to control the placement of the body’s center of gravity in relation to its support base.
10. Accuracy – The ability to control movement in a given direction or at a given intensity.
Improvements in endurance, stamina, strength, and flexibility come about through training. Training refers to activity that improves performance through a measurable organic change in the body. (1 – 4)
By contrast improvements in coordination, agility, balance, and accuracy come about through practice. Practice refers to activity that improves performance through changes in the nervous system. (7 – 10)
Power and speed are adaptations of both training AND practice. (5 & 6)
#tencomponentsoffitness#cardio#stamina#strength#flexibility#power#agility#speed#accuracy#coordination#balance#howmanyareyouworkingon#constantlyvaried#functionalmovement#crossfit#crossfitphos#crossfitphoswest 🔥 @crossfit