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#dumbbellrow medias

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이제 턱걸이 하러가야지 ~↗️🎶🎶🎶
덤벨 로우 50kg × 2ea , 20개 #dumbbellrow#덤벨로우 #등운동의왕#bentoverdumbbellrow
ㅡㅡㅡㅡㅡㅡㅡㅡㅡㅡㅡㅡㅡㅡㅡㅡㅡ
☞ 2018. 8. 21. Tuesday, 화요일
☞ Bent over dumbbell row 50kg/110lbs 20reps 
#daily#데일리#일상
#naturalbodybuilding#넘사벽
#부산#마산#창원#진해#용원
#selfie#selca#셀피#힘#power
#몸#몸스타그램
#운동하는남자#김해#장유#젤미#율하
#헬스#헬스하는남자#strength
이제 턱걸이 하러가야지 ~↗️🎶🎶🎶 덤벨 로우 50kg × 2ea , 20개 #dumbbellrow #덤벨로우  #등운동의왕 #bentoverdumbbellrow  ㅡㅡㅡㅡㅡㅡㅡㅡㅡㅡㅡㅡㅡㅡㅡㅡㅡ ☞ 2018. 8. 21. Tuesday, 화요일 ☞ Bent over dumbbell row 50kg/110lbs 20reps #daily #데일리 #일상  #naturalbodybuilding #넘사벽  #부산 #마산 #창원 #진해 #용원  #selfie #selca #셀피 #힘 #power  #몸 #몸스타그램  #운동하는남자 #김해 #장유 #젤미 #율하  #헬스 #헬스하는남자 #strength 
#lowerback and #middleback #workout
I did these but I didn't put any weight on the barbell. Do what you can handle.
10 #barbelldeadlift #deadlift
10 #dumbbellrow #inclinerow
10 #barbellgoodmorning #goodmorning
10 #barbellbentoverrow #bentoverrow
10 #onearmrow #onearmbentoveerow
10 #supermans
I've done 3 sets of this #circuit and I've also done up to 6 #sets. A wise trainer told me that you can't have a strong #booty or A strong #core if you don't have strong #back #babygotback #youcandoitputyourbackintoit
#backworkout #wod #workoutoftheday #gymworkout #fitness #strongback
#letsgetit #weigthtraining #weightlifting
#lowerback  and #middleback  #workout  I did these but I didn't put any weight on the barbell. Do what you can handle. 10 #barbelldeadlift  #deadlift  10 #dumbbellrow  #inclinerow  10 #barbellgoodmorning  #goodmorning  10 #barbellbentoverrow  #bentoverrow  10 #onearmrow  #onearmbentoveerow  10 #supermans  I've done 3 sets of this #circuit  and I've also done up to 6 #sets . A wise trainer told me that you can't have a strong #booty  or A strong #core  if you don't have strong #back  #babygotback  #youcandoitputyourbackintoit  #backworkout  #wod  #workoutoftheday  #gymworkout  #fitness  #strongback  #letsgetit  #weigthtraining  #weightlifting 
Deadlifts 5x1 were easy at 145#, superset with pullups 5x2 which felt ok this time with regular grip. Next (not shown) an 8 - 1 kb swing and pushup combo for time- five minutes and two seconds this week. The dumbbell rows, goblet squats, hip thrusts, and bodysaws were a circuit. Hadn’t done barbell hip thrusts in a long time!  This was another fun workout 👍
#BecauseHeavyThingsWontLiftThemselves #filmyourlifts #strengthtraining #fitoverforty #womenwholift #liftingisapractice #deadlift #pullups #womendopullups #dumbbellrow #gobletsquat #hipthrust #thethrustisamust #sliderbodysaw
Deadlifts 5x1 were easy at 145#, superset with pullups 5x2 which felt ok this time with regular grip. Next (not shown) an 8 - 1 kb swing and pushup combo for time- five minutes and two seconds this week. The dumbbell rows, goblet squats, hip thrusts, and bodysaws were a circuit. Hadn’t done barbell hip thrusts in a long time! This was another fun workout 👍 #BecauseHeavyThingsWontLiftThemselves  #filmyourlifts  #strengthtraining  #fitoverforty  #womenwholift  #liftingisapractice  #deadlift  #pullups  #womendopullups  #dumbbellrow  #gobletsquat  #hipthrust  #thethrustisamust  #sliderbodysaw 
As you can imagine. I didnt have time to post pics during the #workout but i was keeping #sweaty trying to put out an #explosive performane. #explosivetraining was all it was about today. I did #dumbbellrow with the 50 for sets of 4-8 depending where i failed. And #dumbbellshoulderpress with the 35s but without the help and support of an #inclinebench so i was dropping bullets with this #superset

#cloudsanddirt #kswiss #garyvee #gains #gottastartsomewhere #thedirtdoesnttastegood #gym #gymlife #grind #workethic #backday #shoulders
As you can imagine. I didnt have time to post pics during the #workout  but i was keeping #sweaty  trying to put out an #explosive  performane. #explosivetraining  was all it was about today. I did #dumbbellrow  with the 50 for sets of 4-8 depending where i failed. And #dumbbellshoulderpress  with the 35s but without the help and support of an #inclinebench  so i was dropping bullets with this #superset  #cloudsanddirt  #kswiss  #garyvee  #gains  #gottastartsomewhere  #thedirtdoesnttastegood  #gym  #gymlife  #grind  #workethic  #backday  #shoulders 
3x10 reps with the one arm dumbbell-row, one of my favorites 💪 #gym #workout #idoevenlift #dumbbellrow #dumbbell #fitness #power #amazingfeatofathletisicm #dunno #Norway #norway🇳🇴
Amazon purchase link
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Amazon purchase link https://amzn.to/2Pfi6Nx
Today’s #TipTuesday is: ❗️Dumbbell Single Arm Row❗️
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This movement exercises the middle back. Place your knee on a flat bench and bend the torso forward so that the upper body is parallel to the floor and your head is in a neutral position.
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As you Row, make sure your arm stays close to your body  and make sure you pull with your back.
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The common mistake people do is curve their back as well as opening their torso as they pull up.
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As you return to the floor, make sure you get a full stretch and repeat this movement and squeeze your back at the top.
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Try this exercise on your next #BackDay
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For more fitness info and guidance, please DM me and/or visit my website : benafit.org! 💪🏽📬🌎
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#BenaFit #Commitment #SelfControl #SelfDiscipline #Back #Row #DumbbellRow
Today’s #TipTuesday  is: ❗️Dumbbell Single Arm Row❗️ • This movement exercises the middle back. Place your knee on a flat bench and bend the torso forward so that the upper body is parallel to the floor and your head is in a neutral position. • As you Row, make sure your arm stays close to your body and make sure you pull with your back. • The common mistake people do is curve their back as well as opening their torso as they pull up. • As you return to the floor, make sure you get a full stretch and repeat this movement and squeeze your back at the top. • Try this exercise on your next #BackDay  • For more fitness info and guidance, please DM me and/or visit my website : benafit.org! 💪🏽📬🌎 • #BenaFit  #Commitment  #SelfControl  #SelfDiscipline  #Back  #Row  #DumbbellRow 
One Arm Dumbbell Row With 115Lb Dumbbell 
اجرای حرکت زیر بغل دمبل تک خم با دمبل ۱۱۵ پوندی.
دوستان دقت کنید تو این حرکت موقعیت دمبل تعیین کننده میزان فشار روی عضله نیستش.عده ای سوال میکنند که حرکت نیمه هستش اما در واقع دامنه حرکتی بصورت کامل رعایت شده و عمده تاثیر این حرکت در قسمت منفی حرکت و پایین ترین نقطه هستش.نقطه ای که زیربغل تو بیشترین موضع کششی خودش قرار داره.عضله تحت فشار این حرکت،بخش میانی زیربغل که درواقع متصل میشه به فیله کمری(دقیقا اسم عضلشو یادم نیست الان ولی بعدا میگم😀).سعی کنید تو اجرا،دمبل رو به زیر شکم هدایت و عضله زیربغل رو توی انقباض کامل قرار بدید.
#trainharderthanme #gohardorgohome #dumbbellworkout #intensetraining #Dumbbellrow #strongisthenewsexy #motivation #dedication #sacrification #getfit #stayhealthy #bodybuilding #shredded #pumpingiron #truefit #fitness
One Arm Dumbbell Row With 115Lb Dumbbell اجرای حرکت زیر بغل دمبل تک خم با دمبل ۱۱۵ پوندی. دوستان دقت کنید تو این حرکت موقعیت دمبل تعیین کننده میزان فشار روی عضله نیستش.عده ای سوال میکنند که حرکت نیمه هستش اما در واقع دامنه حرکتی بصورت کامل رعایت شده و عمده تاثیر این حرکت در قسمت منفی حرکت و پایین ترین نقطه هستش.نقطه ای که زیربغل تو بیشترین موضع کششی خودش قرار داره.عضله تحت فشار این حرکت،بخش میانی زیربغل که درواقع متصل میشه به فیله کمری(دقیقا اسم عضلشو یادم نیست الان ولی بعدا میگم😀).سعی کنید تو اجرا،دمبل رو به زیر شکم هدایت و عضله زیربغل رو توی انقباض کامل قرار بدید. #trainharderthanme  #gohardorgohome  #dumbbellworkout  #intensetraining  #Dumbbellrow  #strongisthenewsexy  #motivation  #dedication  #sacrification  #getfit  #stayhealthy  #bodybuilding  #shredded  #pumpingiron  #truefit  #fitness 
#MyTeam
#대세는_팔찌
#작으면어쩌지?
#운동은_하루에_한번만.

#JumpSquat 
20kg 50회. 
25kg 40회. 
35kg 30회. 
55kg 20회. 
85kg 10회. 
100kg 5회. 
#Lunge
10kg 50회. 
20kg 40회. 
25kg 30회. 
35kg 20회. 
55kg 10회. 
60kg 5회. 
#Dumbbellshoulderpress
5kg 50회.
5kg 40회.
10kg 30회.
16kg 20회.
25kg 10회.
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#DumbbellRow
5kg 50회.
8kg 40회.
12kg 30회.
18kg 20회.
30kg 10회.

#SeatedLegCurl #LegExtension 을 #Superset
30kg 30회. 35kg 30회.
45kg 20회. 50kg 20회.
65kg 10회. 75kg 10회

#Clean
20kg 40회.
30kg 30회.
45kg 20회.
70kg 10회.
80kg 5회.

#미식축구 #americanfootball #운동 #strength #powerlifting #busangryphons #teamgryphons #노력 #Sports #dongauniversity #동아대 #54 #C_PARK
#MyTeam  #대세는_팔찌  #작으면어쩌지 ? #운동은_하루에_한번만 . #JumpSquat  20kg 50회. 25kg 40회. 35kg 30회. 55kg 20회. 85kg 10회. 100kg 5회. #Lunge  10kg 50회. 20kg 40회. 25kg 30회. 35kg 20회. 55kg 10회. 60kg 5회. #Dumbbellshoulderpress  5kg 50회. 5kg 40회. 10kg 30회. 16kg 20회. 25kg 10회. + #DumbbellRow  5kg 50회. 8kg 40회. 12kg 30회. 18kg 20회. 30kg 10회. #SeatedLegCurl  #LegExtension  을 #Superset  30kg 30회. 35kg 30회. 45kg 20회. 50kg 20회. 65kg 10회. 75kg 10회 #Clean  20kg 40회. 30kg 30회. 45kg 20회. 70kg 10회. 80kg 5회. #미식축구  #americanfootball  #운동  #strength  #powerlifting  #busangryphons  #teamgryphons  #노력  #Sports  #dongauniversity  #동아대  #54  #C_PARK 
LAST WEEK of Phase #1 Training with Kelsey @kelseylensman 💥 @twk_kmlmovement 
So what now? 
KEEP GOING‼️‼️‼️ Phase #2 will being in T minus 4 days 😆
#dontstop 
One hour of workout each day = 23 hours of balance, confidence, peace, all the feel goods 🙌🏻 Back/ Glute Day ✅

#strongwomen #fitmom #fitness #fitnessmotivation #health #backday #bootygainz #goals #bouldershoulders #shoulders #dumbbellrow #earlybirds #homegym #balance #zen #monday #mondaymotivation #loveyoself
LAST WEEK of Phase #1  Training with Kelsey @kelseylensman 💥 @twk_kmlmovement So what now? KEEP GOING‼️‼️‼️ Phase #2  will being in T minus 4 days 😆 #dontstop  One hour of workout each day = 23 hours of balance, confidence, peace, all the feel goods 🙌🏻 Back/ Glute Day ✅ #strongwomen  #fitmom  #fitness  #fitnessmotivation  #health  #backday  #bootygainz  #goals  #bouldershoulders  #shoulders  #dumbbellrow  #earlybirds  #homegym  #balance  #zen  #monday  #mondaymotivation  #loveyoself 
💪Sometimes you gotta push yourself to the limit if you wanna get to the next level⬆⬆⬆
如果你想往下一階段邁進,你必須要推自己一把!👊
PEACE✌
#FIT #Fitstyle #DumbbellRow #gym #gymlife #BackAttack #50kg #breakthrough #竹南 #健身房
Never tried this much weight but today was feelin strong and haven’t posted in awhile 😂 this is a 130lb dumbbell, today also hit 225 on bench for a pr of 7 reps and 365 on squat for 3 reps 🤓 not where I wanna be but movin in the right direction #rows #dumbbellrow #singlearmrow #back #backworkout #lift #liftheavy #pr #130 #dumbbell #train #trainhard #gohard #gohardorgohome #strength #strengthtraining #powerlifting
God gave me this body. I’m just trying to keep it right. 💪🏽😄🙌🏽
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#irunthisbody #gainz #fitchicks #fitnassmodels #fitspo #blackgirlmagic #blackgirlfitness #afrogirlfitness #fitchocolate365 #fitspo #manmakers #bibleverse #dumbbellworkout #dumbbellrow
섭이랑😗
#술한잔했어요😚 
#결혼준비잘해💕 
#사회연습열심히할게 
#Hipthrust 
70kg 12*1
70kg 10*1
115kg 04*1
135kg 01*1
140kg 05*5
115kg 10*2

#BackExtensionHold
30kg 12*1
30kg 10*1
45kg 04*1
55kg 01*1
60kg 05*5
50kg 10*2

#Clean
45kg 10*2
55kg 05*5
75kg 03*3

#Hipflexion
각65kg 10*3

#DumbbellSwings
30kg 20*5

#SkullCrusher
30kg 10*3

#DumbbellRow
25kg 10*3

#CableCurl
55kg 10*3

#CalfRaise
130 20*3

#미식축구 #americanfootball #운동 #strength #powerlifting #busangryphons #teamgryphons #노력 #Sports #dongauniversity #동아대 #54 #C_PARK
섭이랑😗 #술한잔했어요 😚 #결혼준비잘해 💕 #사회연습열심히할게  #Hipthrust  70kg 12*1 70kg 10*1 115kg 04*1 135kg 01*1 140kg 05*5 115kg 10*2 #BackExtensionHold  30kg 12*1 30kg 10*1 45kg 04*1 55kg 01*1 60kg 05*5 50kg 10*2 #Clean  45kg 10*2 55kg 05*5 75kg 03*3 #Hipflexion  각65kg 10*3 #DumbbellSwings  30kg 20*5 #SkullCrusher  30kg 10*3 #DumbbellRow  25kg 10*3 #CableCurl  55kg 10*3 #CalfRaise  130 20*3 #미식축구  #americanfootball  #운동  #strength  #powerlifting  #busangryphons  #teamgryphons  #노력  #Sports  #dongauniversity  #동아대  #54  #C_PARK 
떠오르는 신인 회원님 
앞으로의 모습이 기대되네요 ㅎㅎ 
최선을 다하겠습니다 ❤️
#서울#등운동#덤벨로우#Dumbbell#Dumbbellrow
✖️PORTION CONTROL IN THE PALM OF YOUR HAND✖️
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📚 This is a MUST SAVE!
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What is up everyone!
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I know I’ve said this a few times, and I’ll probably say it again. However, this might be THE MOST important post I’ll make. For now at least until I think of another post 😅
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The reason this post is so important is because in order to make progress, whether it be fat loss or muscle gain, we need to know how much we are consuming (at least be in the ballpark range). Not knowing how much we are consuming is like trying to get somewhere new without directions...you’ll never get there (or it just might take 10x longer). We don’t want that for you. Portion control is literally in the palm of your hand 😉😜
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The second reason this post is so important is because using your hand for measuring makes the process way faster, and we need to measure our food if we want to make progress..
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Not everyone wants to use a food scale to measure their food. And quite honestly, there is no need to. Unless you are some competitor during prep and need EXACT measurements, which most of us are not.
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Obviously everyone’s hand size is different, but the measurements given are going to work for most!
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I hope this helps!
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If you have questions regarding the right amount of food you should be consuming for your weight/age/goals, DM me or comment below.
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Was this helpful to you? Leave a comment below 👇🏼
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#fatlosshelp #weightlosshelp #weightlosssuccess #weightlosscommunity #weightlossgoal #weightlossstruggle #weightlossideas #weightlossrecipes #weightlossinspo #workoutjourney #earlyworkout #nutritionhelp #dietingtips #healthyeating #workoutinspo #fitnesshelp #workouttips #fitnesstips #howtoworkout #workouthelp #buildingmuscle #cablerow #dumbbellrow #portioncontrol #helpinghand #foodscale
✖️PORTION CONTROL IN THE PALM OF YOUR HAND✖️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📚 This is a MUST SAVE! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What is up everyone! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I know I’ve said this a few times, and I’ll probably say it again. However, this might be THE MOST important post I’ll make. For now at least until I think of another post 😅 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The reason this post is so important is because in order to make progress, whether it be fat loss or muscle gain, we need to know how much we are consuming (at least be in the ballpark range). Not knowing how much we are consuming is like trying to get somewhere new without directions...you’ll never get there (or it just might take 10x longer). We don’t want that for you. Portion control is literally in the palm of your hand 😉😜 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The second reason this post is so important is because using your hand for measuring makes the process way faster, and we need to measure our food if we want to make progress.. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Not everyone wants to use a food scale to measure their food. And quite honestly, there is no need to. Unless you are some competitor during prep and need EXACT measurements, which most of us are not. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Obviously everyone’s hand size is different, but the measurements given are going to work for most! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I hope this helps! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you have questions regarding the right amount of food you should be consuming for your weight/age/goals, DM me or comment below. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Was this helpful to you? Leave a comment below 👇🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fatlosshelp  #weightlosshelp  #weightlosssuccess  #weightlosscommunity  #weightlossgoal  #weightlossstruggle  #weightlossideas  #weightlossrecipes  #weightlossinspo  #workoutjourney  #earlyworkout  #nutritionhelp  #dietingtips  #healthyeating  #workoutinspo  #fitnesshelp  #workouttips  #fitnesstips  #howtoworkout  #workouthelp  #buildingmuscle  #cablerow  #dumbbellrow  #portioncontrol  #helpinghand  #foodscale 
這部影片僅作學生的教學使用,不多談太多細節。

從高低閾值策略,就已經強調過很多代償的問題。其中更細一點的說法是,高閾值著重在Motor Output, 低閾值著重在Sensory Input。

前者以訓練的運動表現為主,後者以健康的動作平衡為主。兩者不旦沒有矛盾,還是相輔相成。

運動員想走的長久,就需要多練習Sensory Input的低閾值練習。大多人只想要衝重量,享受痠痛感,卻是拿健康為主的動作平衡當作代價。

影片的划船,則是應用呼吸、肩胛骨控制的動作平衡訓練,增加transverse plane的穩定控制,其他細節上課都談過囉。

#Searchannel 
#Physiotherapy #Strengthconditioning 
#DumbbellRow
#Powerlifting #Strength
這部影片僅作學生的教學使用,不多談太多細節。 從高低閾值策略,就已經強調過很多代償的問題。其中更細一點的說法是,高閾值著重在Motor Output, 低閾值著重在Sensory Input。 前者以訓練的運動表現為主,後者以健康的動作平衡為主。兩者不旦沒有矛盾,還是相輔相成。 運動員想走的長久,就需要多練習Sensory Input的低閾值練習。大多人只想要衝重量,享受痠痛感,卻是拿健康為主的動作平衡當作代價。 影片的划船,則是應用呼吸、肩胛骨控制的動作平衡訓練,增加transverse plane的穩定控制,其他細節上課都談過囉。 #Searchannel  #Physiotherapy  #Strengthconditioning  #DumbbellRow  #Powerlifting  #Strength 
💥Exercise Tip 101-Single Arm Dumbbell Row💥
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Many #gym rats, including me back then used to struggle with this exercise, not knowing how to position the body, not contracting the right #muscles, and definitely not liking this #movement. But if you’re one of them, you’re missing out big time!🙅🏻‍♂️
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This exercise is hands down the bread and butter when comes to building a #thickerback muscles, a.k.a your #Rhomboid and Mid & Lower #Trap. However, without the proper setup & accurate #mindmuscleconnection, you’ll basically be jerking the dumbbells up and down, like a clown🤡
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So, here’s a few cues to take note throughout this whole exercise!👇🏻
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1️⃣ #Stability Cue 🚹
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Get a bench, or you can also place your palm on the dumbbell rack, #ipsilateral foot (foot same side with working arm) placed out and far just enough to make sure your torso is stable. Both your shoulder should be leveled facing the floor (#torso not twisted up or down), and keep your head neutral to spine🕴🏻
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2️⃣ Movement Screen 🏋🏻‍♀️
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Before initiating the lift, #Retract and #Depress your #Scapula (think pulling your shoulder into the spine and down to the hip), and make sure it stays there for the entire movement. While keeping every other part of the body completely stable and stagnant, drive your elbow towards the ceiling by contracting your Rhomboid & Mid Trap. Squeeze the muscles into your mid spine for 1 sec, and slowly release your armpit to #stretch off your back muscles 💪🏻 .
🅾️Advance Cues🔴
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If you’re already mastering the basic cues, you can try adding shoulder #Protraction at the end of the movement, dragging your shoulder down & release your scapula, before re-engaging Retraction movement. This will improve your Serratus Anterior strength, which is crucial for scapula mobility & strength. 💪🏻
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Let me know if this tutorial helps! And also, comment down below if you have any exercise that you’d like me to break down for ya!👇🏻😁
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#DumbbellRow
#RowfortheHoes
#BackMusclesTraining
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#DamonC #fitness #fitnesstrainer #fitnesscoach #fitfam #fitspo #fitnesschannel #fitnesspage #fitnessinfluencer #fitnessinspiration #fitnessmotivation
💥Exercise Tip 101-Single Arm Dumbbell Row💥 . Many #gym  rats, including me back then used to struggle with this exercise, not knowing how to position the body, not contracting the right #muscles , and definitely not liking this #movement . But if you’re one of them, you’re missing out big time!🙅🏻‍♂️ . This exercise is hands down the bread and butter when comes to building a #thickerback  muscles, a.k.a your #Rhomboid  and Mid & Lower #Trap . However, without the proper setup & accurate #mindmuscleconnection , you’ll basically be jerking the dumbbells up and down, like a clown🤡 . So, here’s a few cues to take note throughout this whole exercise!👇🏻 ——————————————————— 1️⃣ #Stability  Cue 🚹 . Get a bench, or you can also place your palm on the dumbbell rack, #ipsilateral  foot (foot same side with working arm) placed out and far just enough to make sure your torso is stable. Both your shoulder should be leveled facing the floor (#torso  not twisted up or down), and keep your head neutral to spine🕴🏻 . 2️⃣ Movement Screen 🏋🏻‍♀️ . Before initiating the lift, #Retract  and #Depress  your #Scapula  (think pulling your shoulder into the spine and down to the hip), and make sure it stays there for the entire movement. While keeping every other part of the body completely stable and stagnant, drive your elbow towards the ceiling by contracting your Rhomboid & Mid Trap. Squeeze the muscles into your mid spine for 1 sec, and slowly release your armpit to #stretch  off your back muscles 💪🏻 . 🅾️Advance Cues🔴 . If you’re already mastering the basic cues, you can try adding shoulder #Protraction  at the end of the movement, dragging your shoulder down & release your scapula, before re-engaging Retraction movement. This will improve your Serratus Anterior strength, which is crucial for scapula mobility & strength. 💪🏻 ——————————————————— Let me know if this tutorial helps! And also, comment down below if you have any exercise that you’d like me to break down for ya!👇🏻😁 . #DumbbellRow  #RowfortheHoes  #BackMusclesTraining  . #DamonC  #fitness  #fitnesstrainer  #fitnesscoach  #fitfam  #fitspo  #fitnesschannel  #fitnesspage  #fitnessinfluencer  #fitnessinspiration  #fitnessmotivation 
Day 22.
STRENGTH
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- Military press
- Dumbbell row
- Hip thrusters
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EMOM (Every Minute On the Minute) - 3 rounds:

12 renegade rows (14kg)
12 dumbbell presses (16kg)
12 sit-ups (20kg plate)
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#conquer #strength #emom #militarypress #dumbbellrow #hipthrusters #heavylifting #situps #dumbbellpress #renegaderows #sats #satssödrastation #personligtränare #pt #personaltrainer
Day 22. STRENGTH ———————————————————————— - Military press - Dumbbell row - Hip thrusters . . EMOM (Every Minute On the Minute) - 3 rounds: 12 renegade rows (14kg) 12 dumbbell presses (16kg) 12 sit-ups (20kg plate) —————————————— #conquer  #strength  #emom  #militarypress  #dumbbellrow  #hipthrusters  #heavylifting  #situps  #dumbbellpress  #renegaderows  #sats  #satssödrastation  #personligtränare  #pt  #personaltrainer 
It seems like every day I see someone in the gym using bad form on their rows.
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When we use improper form, we risk the chance of injury. On top of that, we aren’t targeting the muscle(s) that we intend to.
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•In the first clip, my torso is leaned too far forward, my chest is not ‘tall’ and my sternum is caved in, and my scapula isn’t retracting so I am not getting a full contraction throughout my back.
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•In the second clip, my shoulders are elevated (shrugging my shoulders), and I am pulling the attachment to chest level which is a little too high. When the shoulders stay elevated like this, my traps are constantly engaged. When the attachment is pulled too high, we are hardly targeting lats and hitting a lot of upper back.
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•In the third clip, I lean pretty far back on each rep. Although this isn’t completely unacceptable, you don’t want ever repetition done like this. A little momentum is okay towards the end of the set to help you squeeze out the extra reps. You can say the same with the forward lean as well. This does incorporate a lot of lower back and does increase the chance of injuring it, so we don’t want this often.
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•In the final clip, everything is correct! Neutral spine, limited back and forth swinging, chest stays ‘tall’ , and scapula retracts to get a full contraction throughout the back. Nice!! ✅✅
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I hope this helps.
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If you like these kinds of instructional videos, please comment below so I know to keep making them for y’all.
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You all rock!
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#fatlosshelp #weightlosshelp #weightlosssuccess #weightlosscommunity #weightlossgoal #weightlossstruggle #weightlossideas #weightlossrecipes #weightlossinspo #workoutjourney #earlyworkout #nutritionhelp #dietingtips #healthyeating #workoutinspo #fitnesshelp #workouttips #fitnesstips #howtoworkout #workouthelp #buildingmuscle #cablerow #dumbbellrow
It seems like every day I see someone in the gym using bad form on their rows. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When we use improper form, we risk the chance of injury. On top of that, we aren’t targeting the muscle(s) that we intend to. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ •In the first clip, my torso is leaned too far forward, my chest is not ‘tall’ and my sternum is caved in, and my scapula isn’t retracting so I am not getting a full contraction throughout my back. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ •In the second clip, my shoulders are elevated (shrugging my shoulders), and I am pulling the attachment to chest level which is a little too high. When the shoulders stay elevated like this, my traps are constantly engaged. When the attachment is pulled too high, we are hardly targeting lats and hitting a lot of upper back. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ •In the third clip, I lean pretty far back on each rep. Although this isn’t completely unacceptable, you don’t want ever repetition done like this. A little momentum is okay towards the end of the set to help you squeeze out the extra reps. You can say the same with the forward lean as well. This does incorporate a lot of lower back and does increase the chance of injuring it, so we don’t want this often. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ •In the final clip, everything is correct! Neutral spine, limited back and forth swinging, chest stays ‘tall’ , and scapula retracts to get a full contraction throughout the back. Nice!! ✅✅ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I hope this helps. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you like these kinds of instructional videos, please comment below so I know to keep making them for y’all. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You all rock! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fatlosshelp  #weightlosshelp  #weightlosssuccess  #weightlosscommunity  #weightlossgoal  #weightlossstruggle  #weightlossideas  #weightlossrecipes  #weightlossinspo  #workoutjourney  #earlyworkout  #nutritionhelp  #dietingtips  #healthyeating  #workoutinspo  #fitnesshelp  #workouttips  #fitnesstips  #howtoworkout  #workouthelp  #buildingmuscle  #cablerow  #dumbbellrow 
#하루끝🌙 
#생일축하해주신모든분들감사합니다❤️ #그래도_운동은_해야지 
#jumpsquats
50kg 12*1
50kg 10*1
70kg 04*1
90kg 01*1
95kg 05*5
80kg 10*2

#Clean
45kg 10*2
55kg 05*5
75kg 03*3
90kg 01*1

#LungeCircuit
55kg
앞 뒤 좌 우 대각선방향마다 5회씩.
5바퀴.

#dumbellswings
30kg 20*5

#inclinedumbbellpress
30kg 10*3

#DumbbellRow
25kg 10*3

#CablePushDown
60kg 10*3

#CableChestPress
30kg 10*3

#InclineChestPress
75kg 10*3

#ShoulderPress
70kg 10*3

#미식축구 #americanfootball #운동 #strength #powerlifting #busangryphons #teamgryphons #노력 #Sports #dongauniversity #동아대 #54 #C_PARK #헤롱헤롱 #생일끝 #굳밤
#하루끝 🌙 #생일축하해주신모든분들감사합니다 ❤️ #그래도_운동은_해야지  #jumpsquats  50kg 12*1 50kg 10*1 70kg 04*1 90kg 01*1 95kg 05*5 80kg 10*2 #Clean  45kg 10*2 55kg 05*5 75kg 03*3 90kg 01*1 #LungeCircuit  55kg 앞 뒤 좌 우 대각선방향마다 5회씩. 5바퀴. #dumbellswings  30kg 20*5 #inclinedumbbellpress  30kg 10*3 #DumbbellRow  25kg 10*3 #CablePushDown  60kg 10*3 #CableChestPress  30kg 10*3 #InclineChestPress  75kg 10*3 #ShoulderPress  70kg 10*3 #미식축구  #americanfootball  #운동  #strength  #powerlifting  #busangryphons  #teamgryphons  #노력  #Sports  #dongauniversity  #동아대  #54  #C_PARK  #헤롱헤롱  #생일끝  #굳밤 
RENEGADE ROWS
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The renegade row is a multi-purpose, multi-joint exercise that increases strength in the back, shoulders, triceps, and biceps. This two-in-one exercise will also actively engage the core throughout the range of motion. .
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Tips: Keep your body in straight line from your shoulders to your ankles as you row the weight.
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Be sure to finish the movement by pulling the dumbbell all the way to your ribs.
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Don't let your shoulders slouch. Be sure to bring your shoulder blades together.
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#Fitness #training #FitLife #fitfab40s #workouttraining #fitnessaddict #determined #fitnessmotivation #fitnesstips #fitnessfocus  #dumbbellrow #renagaderow
RENEGADE ROWS . The renegade row is a multi-purpose, multi-joint exercise that increases strength in the back, shoulders, triceps, and biceps. This two-in-one exercise will also actively engage the core throughout the range of motion. . . Tips: Keep your body in straight line from your shoulders to your ankles as you row the weight. . Be sure to finish the movement by pulling the dumbbell all the way to your ribs. . Don't let your shoulders slouch. Be sure to bring your shoulder blades together. . . . #Fitness  #training  #FitLife  #fitfab40s  #workouttraining  #fitnessaddict  #determined  #fitnessmotivation  #fitnesstips  #fitnessfocus   #dumbbellrow  #renagaderow 
Single arm dumbbell row 🔥
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One of my favorite upper body exercises and there are so many variations to choose from! This version is new to me and this was the second time I tried it, it feels different to the bent over row and I could definitely feel less strain on my lower back. I could also feel more muscles engaged in my upper back, shoulders and arms! Still got some work to do on keeping control of the eccentric move! .
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#singlearmrow #onearmrow #dumbbellrow #dumbbellrows #onearmdumbbellrow #singlearmdumbbellrow #upperbodyworkouts #upperbodyworkout #thesportsmodelproject #thebossbabesociete #bossbabe #workoutvids #workoutvideos #dumbbellworkout #dumbbellexercises #latsworkout #shouldersworkout #bicepsworkout #igfitnessgirls #instafitsociety #instafitgirls #leanbulking #girlswholift #bikinibody #igfitfam #fitness #strongnotskinny
Single arm dumbbell row 🔥 . One of my favorite upper body exercises and there are so many variations to choose from! This version is new to me and this was the second time I tried it, it feels different to the bent over row and I could definitely feel less strain on my lower back. I could also feel more muscles engaged in my upper back, shoulders and arms! Still got some work to do on keeping control of the eccentric move! . . . . #singlearmrow  #onearmrow  #dumbbellrow  #dumbbellrows  #onearmdumbbellrow  #singlearmdumbbellrow  #upperbodyworkouts  #upperbodyworkout  #thesportsmodelproject  #thebossbabesociete  #bossbabe  #workoutvids  #workoutvideos  #dumbbellworkout  #dumbbellexercises  #latsworkout  #shouldersworkout  #bicepsworkout  #igfitnessgirls  #instafitsociety  #instafitgirls  #leanbulking  #girlswholift  #bikinibody  #igfitfam  #fitness  #strongnotskinny 
Grip and Rip type of day today ! Lets go ! -Seated Rows 5x10-15
One Arm Dumbbell Rows 4x10-12
Chest Supported T-Bar Row 5x8-12
Superset w/ Lying Leg Curls 5x10-12
Wide Grip Lat Pulldown 5x10-15
Back Extentions 4x10
Superset w/ Hamflexor Leg Curl 4x10

#solutionnutrition #backday #bodybuilding #npc #bodybuilder #dumbbellrow #back #hamstring #offseason #gaines #cruising #on #trt #gh
Well that was fuckin brutal 😭
It’s been a while since I trained post #nightshift! 
And cos I’ve got a new phone case with no stand, I couldn’t film. Did it really happen if there was no video 🤷🏼‍♀️ The hubby is working away so had to squeeze in my solo.
Pleased with this mornings efforts. Had to cut the rest time down (just this once!!) because, sleep needed. So smashed out my sets with heavier weights on most-except upright row cos they’re just the work of the devil. Either way, happy bunny. 
#hacksquat #seatedcablerow #assistedpullups #uprightrow #dumbbellrow #fueldbycaffeine #poweredbymusic #puregrit #puredetermination #nursinglife #strongwoman
Well that was fuckin brutal 😭 It’s been a while since I trained post #nightshift ! And cos I’ve got a new phone case with no stand, I couldn’t film. Did it really happen if there was no video 🤷🏼‍♀️ The hubby is working away so had to squeeze in my solo. Pleased with this mornings efforts. Had to cut the rest time down (just this once!!) because, sleep needed. So smashed out my sets with heavier weights on most-except upright row cos they’re just the work of the devil. Either way, happy bunny. #hacksquat  #seatedcablerow  #assistedpullups  #uprightrow  #dumbbellrow  #fueldbycaffeine  #poweredbymusic  #puregrit  #puredetermination  #nursinglife  #strongwoman 
Not too long of a session to round out the week. Attack the High Pulls and keep excellent form (back tight, tuck elbow into back pocket) on the Bent Over DB Rows.💪 Football is back tomorrow!
Not too long of a session to round out the week. Attack the High Pulls and keep excellent form (back tight, tuck elbow into back pocket) on the Bent Over DB Rows.💪 Football is back tomorrow!
Woot! chinups/pullups were better this week. Felt stronger and not only got them all in one fewer set than last time but the final set was just a single rep, the only one less than 4.
Swipe for the rest of the workout. Kb front squats were also part of the density set with the RDLs and rollouts. Two angles on the banded RDLs bc I was feeling them a little bit in my back and having trouble finding my hamstrings 🤔  I didn’t realize my legs were moving during the rollouts, was too focused on keeping my abs tight. This is an exhausting density set! 
Seated lat raises and curls were also programmed but I skipped them due to an odd strain in my forearm I’ve been really hoping will go away.... #BecauseHeavyThingsWontLiftThemselves #filmyourlifts #strengthtraining #fitoverforty #womenwholift #liftingisapractice #chinups #womendochinups #pullups #benchpress #dumbbellrow #RDL
Woot! chinups/pullups were better this week. Felt stronger and not only got them all in one fewer set than last time but the final set was just a single rep, the only one less than 4. Swipe for the rest of the workout. Kb front squats were also part of the density set with the RDLs and rollouts. Two angles on the banded RDLs bc I was feeling them a little bit in my back and having trouble finding my hamstrings 🤔 I didn’t realize my legs were moving during the rollouts, was too focused on keeping my abs tight. This is an exhausting density set! Seated lat raises and curls were also programmed but I skipped them due to an odd strain in my forearm I’ve been really hoping will go away.... #BecauseHeavyThingsWontLiftThemselves  #filmyourlifts  #strengthtraining  #fitoverforty  #womenwholift  #liftingisapractice  #chinups  #womendochinups  #pullups  #benchpress  #dumbbellrow  #RDL 
Hoy he leído varios artículos en los que se ponía de manifiesto que a nuestro cerebro le cuesta 21 días incorporar un hábito a nuestro día a día. 21 días de hacer lo mismo (o no hacerlo, según objetivos) para que cale hondo en nosotros sin que nos genere presión o ansiedad.
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Esa información me ha dado qué pensar y he decidido experimentarlo en mis propias carnes para ver si es verdad o no.
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Durante los próximos 21 días voy a intentar cumplir los siguientes objetivos:
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🔹Dejar de lado los ultraprocesados y sumarme al movimiento #realfooding.
🔹Hacer 20 sentadillas y flexiones a diario, al margen de los entrenamientos (poquitas, pero por algo se empieza).
🔹Dedicar 15 minutos al día a mi misma, a tumbarme en la cama con mi música y descansar la mente.
🔹 Hacer #bulletjournaling a diario.
🔹 Hacer ejercicio a diario (esto ya lo hago 6/7 días, pero quiero aumentar).
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En 21 días, el próximo 25 de agosto, haré otro post hablando de qué tal me ha ido en el proceso. 
Se admiten apuestas 💪🏻
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PD: la foto me la ha hecho @nat.fit mientras hacía remo con mancuernas de 8 kilos, uno de mis ejercicios de hoy.
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#weightloss #perdidadepeso #healthylife #dumbbellrow #gym #gymlife #vidasana #fit #21dias #habitossaludables #healthyhabits
Hoy he leído varios artículos en los que se ponía de manifiesto que a nuestro cerebro le cuesta 21 días incorporar un hábito a nuestro día a día. 21 días de hacer lo mismo (o no hacerlo, según objetivos) para que cale hondo en nosotros sin que nos genere presión o ansiedad. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Esa información me ha dado qué pensar y he decidido experimentarlo en mis propias carnes para ver si es verdad o no. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Durante los próximos 21 días voy a intentar cumplir los siguientes objetivos: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔹Dejar de lado los ultraprocesados y sumarme al movimiento #realfooding . 🔹Hacer 20 sentadillas y flexiones a diario, al margen de los entrenamientos (poquitas, pero por algo se empieza). 🔹Dedicar 15 minutos al día a mi misma, a tumbarme en la cama con mi música y descansar la mente. 🔹 Hacer #bulletjournaling  a diario. 🔹 Hacer ejercicio a diario (esto ya lo hago 6/7 días, pero quiero aumentar). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ En 21 días, el próximo 25 de agosto, haré otro post hablando de qué tal me ha ido en el proceso. Se admiten apuestas 💪🏻 . . . PD: la foto me la ha hecho @nat.fit mientras hacía remo con mancuernas de 8 kilos, uno de mis ejercicios de hoy. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #weightloss  #perdidadepeso  #healthylife  #dumbbellrow  #gym  #gymlife  #vidasana  #fit  #21dias  #habitossaludables  #healthyhabits 
We don't always use barbells to make our athletes better. There are a lot of accessory exercises to improve your lifting skills or to create a strong foundation for athletes who want to start Olympic Weightlifting. 
The main muscle group worked during the single arm row is the latissimus dorsi. You also engage the entire back, shoulders, and arms (and many more other muscles). By focusing on one arm at a time, you can better isolate the lats.

A lot of people will tend to stay too loose in the entire back during the lifts. Keep back and lats tight during both the snatch and the clean & jerk. By tighten up your lats during the lift you will keep the bar a lot closer. So, train your lats and know how to use them for optimising your lifts!
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#TeamWeLift #WeLift #weightlifting #crossfit #training #bodybuilding #lats #motivation #technique #dumbbellrow
We don't always use barbells to make our athletes better. There are a lot of accessory exercises to improve your lifting skills or to create a strong foundation for athletes who want to start Olympic Weightlifting. The main muscle group worked during the single arm row is the latissimus dorsi. You also engage the entire back, shoulders, and arms (and many more other muscles). By focusing on one arm at a time, you can better isolate the lats. A lot of people will tend to stay too loose in the entire back during the lifts. Keep back and lats tight during both the snatch and the clean & jerk. By tighten up your lats during the lift you will keep the bar a lot closer. So, train your lats and know how to use them for optimising your lifts! _______ #TeamWeLift  #WeLift  #weightlifting  #crossfit  #training  #bodybuilding  #lats  #motivation  #technique  #dumbbellrow 
🚨 MASSTHETIC MECHANICS - One-Arm Dumbbell Row 🚨 .
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Today we are going to take a look at and break down one of the most effective exercises for working the lats through their complete range of motion, but also one of the most butchered movements I see people doing in the gym. .
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DISCLAIMER: This is applying to anyone looking to train the lats with this movement with the goal of muscle building. .
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The first thing we want to look at is our setup. We are going to have the same side leg we are rowing with in front and driving hard into the floor, at the same time, the opposite hard is supporting us with a stable surface. Reason for the same leg being forward is that we want to eliminate the possibility of hip and pelvic rotation. In order to get the lat fully contracted you will need a slight rotation, but you want that coming from the spine, so by driving the leg hard into the floor and keeping a flat and neutral spine will keep you from rotating at the hips. .
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The next thing to think about is how are you working the lat through its fullest range. A muscle is contracted when you bring the insertion of that muscle as close as possible to the origin. The lat insertion is deep underneath the humerus, so to fully lengthen the muscle you need to think about really allowing the arm to stretch, and the lays origin is at the spine, so to bring those two points closer it's not going to be just rowing up, but rather rowing back first, then squeezing your elbow behind you. .
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This move will time some time to fully master, and will probably requiring you lowering the weight that you've been working with. Eliminate swinging and momentum, and trust me, when you get this down, you will feel your lats like never before and the gains will come! .
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Tag you homies who love training back. .
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#I3Training #FrankRich #MasstheticMuscle #MasstheticMechanics
🚨 MASSTHETIC MECHANICS - One-Arm Dumbbell Row 🚨 . . Today we are going to take a look at and break down one of the most effective exercises for working the lats through their complete range of motion, but also one of the most butchered movements I see people doing in the gym. . . DISCLAIMER: This is applying to anyone looking to train the lats with this movement with the goal of muscle building. . . The first thing we want to look at is our setup. We are going to have the same side leg we are rowing with in front and driving hard into the floor, at the same time, the opposite hard is supporting us with a stable surface. Reason for the same leg being forward is that we want to eliminate the possibility of hip and pelvic rotation. In order to get the lat fully contracted you will need a slight rotation, but you want that coming from the spine, so by driving the leg hard into the floor and keeping a flat and neutral spine will keep you from rotating at the hips. . . The next thing to think about is how are you working the lat through its fullest range. A muscle is contracted when you bring the insertion of that muscle as close as possible to the origin. The lat insertion is deep underneath the humerus, so to fully lengthen the muscle you need to think about really allowing the arm to stretch, and the lays origin is at the spine, so to bring those two points closer it's not going to be just rowing up, but rather rowing back first, then squeezing your elbow behind you. . . This move will time some time to fully master, and will probably requiring you lowering the weight that you've been working with. Eliminate swinging and momentum, and trust me, when you get this down, you will feel your lats like never before and the gains will come! . . Tag you homies who love training back. . . #I3Training  #FrankRich  #MasstheticMuscle  #MasstheticMechanics 
#남자는_힘이다
스트렝스에 대하여 좀더 관심을 가지게해준책.
내 운동 목적이 뭔지 무슨 운동을 해야는지 다시한번 생각해보게 해준책.
#책읽는남자
#지속되는_폭염_그래도_운동은_가야지

#jumpsquats
45kg 12*1
45kg 10*1
65kg 04*1
80kg 01*1
90kg 05*5
75kg 10*2

#LungeCircuit
50kg
앞 뒤 좌 우 대각선방향마다 5회씩.
5바퀴.

#dumbellswings
30kg 20*5

#inclinedumbbellpress
30kg 10*3

#DumbbellRow
각25kg 10*3

#CablePushDown
60kg 10*3

#CableChestPress
30kg 10*3

#InclineChestPress
75kg 10*3

#ShoulderPress
70kg 10*3

#VMO강화
55kg 30

#미식축구 #아메리칸풋볼 #americanfootball #운동 #strength #busangryphons #부산그리폰즈 #teamgryphons #노력 #스포츠 #Sports #dongauniversity #동아대 #레오파즈 #leopards #54 #C_PARK
#남자는_힘이다  스트렝스에 대하여 좀더 관심을 가지게해준책. 내 운동 목적이 뭔지 무슨 운동을 해야는지 다시한번 생각해보게 해준책. #책읽는남자  #지속되는_폭염_그래도_운동은_가야지  #jumpsquats  45kg 12*1 45kg 10*1 65kg 04*1 80kg 01*1 90kg 05*5 75kg 10*2 #LungeCircuit  50kg 앞 뒤 좌 우 대각선방향마다 5회씩. 5바퀴. #dumbellswings  30kg 20*5 #inclinedumbbellpress  30kg 10*3 #DumbbellRow  각25kg 10*3 #CablePushDown  60kg 10*3 #CableChestPress  30kg 10*3 #InclineChestPress  75kg 10*3 #ShoulderPress  70kg 10*3 #VMO강화  55kg 30 #미식축구  #아메리칸풋볼  #americanfootball  #운동  #strength  #busangryphons  #부산그리폰즈  #teamgryphons  #노력  #스포츠  #Sports  #dongauniversity  #동아대  #레오파즈  #leopards  #54  #C_PARK 
" Difficult roads often lead to beautiful destinations " 🗻
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Yesterdays circuit session 👌 so sweaty and my whole body was shaking at the end. Thank you @minnamaj for a great workout! I can barerly move today, i'm soooo sore.. but I see that as a reward 🏆I wanted to share this awesome session with you guys 💪 and it's important for me to see how I look when I do these exercise, because my lower back and left hip are not my best friends right now.. 😂
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CIRCUIT 40HIT/20REST - 45min
4 stations;
- TRX
- Kettlebell swing
- Squats - One arm dumbbell row

FINISHER 30HIT/30HIT (no rest) x 4
- Static wall sit
- Bear plank
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Music 🎶🎵; Isabella Snook and Maui Black - Burn Bright
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#circuit #sweat #circuittraining #trx #kettlebellswing #kettlebell #dumbbell #dumbbellrow #bearplank #staticwallsit #wallsit #jägarvila #enarmsrodd #björnen #instaworkout #instafitness #myfitnessjourney #gymlife #massiveperformance
" Difficult roads often lead to beautiful destinations " 🗻 . Yesterdays circuit session 👌 so sweaty and my whole body was shaking at the end. Thank you @minnamaj for a great workout! I can barerly move today, i'm soooo sore.. but I see that as a reward 🏆I wanted to share this awesome session with you guys 💪 and it's important for me to see how I look when I do these exercise, because my lower back and left hip are not my best friends right now.. 😂 . CIRCUIT 40HIT/20REST - 45min 4 stations; - TRX - Kettlebell swing - Squats - One arm dumbbell row FINISHER 30HIT/30HIT (no rest) x 4 - Static wall sit - Bear plank . Music 🎶🎵; Isabella Snook and Maui Black - Burn Bright . . . . . #circuit  #sweat  #circuittraining  #trx  #kettlebellswing  #kettlebell  #dumbbell  #dumbbellrow  #bearplank  #staticwallsit  #wallsit  #jägarvila  #enarmsrodd  #björnen  #instaworkout  #instafitness  #myfitnessjourney  #gymlife  #massiveperformance 
Poranny trening zrobiony i to z nie byle kim !!! Wyczuwam że będzie tak coraz częściej!!! Plecy same się nie zrobią od najmłodszych lat 😂😂😂 #workout #backday #dumbbellrow #zLenusia #trenerbizą
Add weight for the Dips and Chin ups if possible but make sure it's not so much it affects your ability to stick to the tempo.

#wod #fitness #crossfit #strength #conditioning #london #uk #workoutoftheday #gym #emom #functionalfitness #strong #training #programdesign #personaltraining #pt #dips #chinup #archerpressup #pressup #dumbbellrow #row #run #row #burpees
Hump day Trunk tester • Bent Over Landmine Row (kg) • Arabesque one arm DB Row
Hump day Trunk tester • Bent Over Landmine Row (kg) • Arabesque one arm DB Row
*SWIPE LEFT

I straddle my legs when I do dumbbell rows because I know several people who’ve caught a hernia near the groin due to the weight imbalance.
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What day is back day for you?
#back #backday #backworkout #lifting #weights #weighttraining #doyouevenlift #backexercise #exercise #rows #dumbbellrow #dumbbell #bodybuilding #fitness
This is currently my favourite exercise for hitting the lats. As the arm straightens I feed the dumbbell across the body slightly for more of a stretch through the lat. The shoulder blade moves back first then you pull the elbow back and down toward the hip. The slight twist of the palm facing backward to forward helps me keep the elbow in tighter to the body.

I feel this a lot less in my biceps and significantly less in the forearms compared to the normal bench supported, slightly ego lead 1 arm dumbbell as you won’t be using as heavy weight.

Give it a go and let me know what you think. 
#beinspired #beinspriational #personaltraining #personaltrainer #lats #backday #dumbbellrow #posteriorchain #neckvein
This is currently my favourite exercise for hitting the lats. As the arm straightens I feed the dumbbell across the body slightly for more of a stretch through the lat. The shoulder blade moves back first then you pull the elbow back and down toward the hip. The slight twist of the palm facing backward to forward helps me keep the elbow in tighter to the body. I feel this a lot less in my biceps and significantly less in the forearms compared to the normal bench supported, slightly ego lead 1 arm dumbbell as you won’t be using as heavy weight. Give it a go and let me know what you think. #beinspired  #beinspriational  #personaltraining  #personaltrainer  #lats  #backday  #dumbbellrow  #posteriorchain  #neckvein 
Great workout today after taking a short break following my strength based PRs. Felt good with a Hypertrophy-focused approach this time around
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1. Front Squat - 95x8 / 115x6 / 135x5x5x5
2. DB Incline Bench - 30x10 / 45x8 / 60x8x8x8
3. DB Row - 30x10 / 45x8 / 60x8x8x8
4. Tricep Extension - 20 3x8 SS
5. Bicep Curl - 40 3x8 SS
Great workout today after taking a short break following my strength based PRs. Felt good with a Hypertrophy-focused approach this time around • 1. Front Squat - 95x8 / 115x6 / 135x5x5x5 2. DB Incline Bench - 30x10 / 45x8 / 60x8x8x8 3. DB Row - 30x10 / 45x8 / 60x8x8x8 4. Tricep Extension - 20 3x8 SS 5. Bicep Curl - 40 3x8 SS
Steadily cranking up the weight with dumbbell bent over rows. My rep cycle is back onto heavy ass lifting and I am happy that I am noticing I am able to lift heavier. 💪🏼 #backworkout #backday #lats #latworkout #latpulldown #workout #fitness #gym #puregym #lifting #weights #weighttraining #bodybuilding #ladiesthatlift #girlswholift #traps #trapworkout #pullups #14kg #progress #girlswholiftheavy #reps #heavylifting #dumbbells #dumbbellrow #instafit #fastedworkout #motivation #fitfam #bodybuildingwomen
Steadily cranking up the weight with dumbbell bent over rows. My rep cycle is back onto heavy ass lifting and I am happy that I am noticing I am able to lift heavier. 💪🏼 #backworkout  #backday  #lats  #latworkout  #latpulldown  #workout  #fitness  #gym  #puregym  #lifting  #weights  #weighttraining  #bodybuilding  #ladiesthatlift  #girlswholift  #traps  #trapworkout  #pullups  #14kg  #progress  #girlswholiftheavy  #reps  #heavylifting  #dumbbells  #dumbbellrow  #instafit  #fastedworkout  #motivation  #fitfam  #bodybuildingwomen 
5 rounds
8 x 60kg bench press
 and 
6 x each arm dumbbell rows @ 22.5kg

90 seconds rest in between each round

Straight into

21-15-9
400m run at the start of each round
American kettlebell swings 20kg
HRPU
07:54

#crossfit #crossfitmasters #masters40to44 #garagecrossfit #garagegym #garagegymexperiment #garageathlete #youarenotyourgymmembership #bench #dumbbell #dumbbellrow #kettlebell #kettlebellswings #hrpu #handreleasepushups #fitness #wod #fitnurse
💥💥💥Dumbbell Row💥💥💥
For anyone trying to gain maximal back strength and thickness this exercise is a must.  I like dumbbells because it allows you to go through a full range of motion through the scapula, whereas a barbell can be loaded but limits ROM.

Here's a few do's and dont's of rowing: 💥Start with your shoulders in full protraction (shoulders rolled forward). The more parallel your body, and the morr support your chest has, the more focus will be placed on your lats.
💥When engaging the pull, lock your Core making sure as you pull tour shoulders don't move and your lower back isn't moving. Bring the weight to your lower chest by pulling through your elbows not through your wrist. Pulling through your wrist puts more focus on your biceps and forearms instead of the lats.
💥 Lower in a controlled fashion and repeat. Inhale at the bottom and exhale as you pull up. 💣Common errors: pulling with your traps (shrugged shoulders), broken wrist, pulling through wrist, rounded upper back or extended lower back, and pulling weight to upper chest
💥💥💥Dumbbell Row💥💥💥 For anyone trying to gain maximal back strength and thickness this exercise is a must. I like dumbbells because it allows you to go through a full range of motion through the scapula, whereas a barbell can be loaded but limits ROM. Here's a few do's and dont's of rowing: 💥Start with your shoulders in full protraction (shoulders rolled forward). The more parallel your body, and the morr support your chest has, the more focus will be placed on your lats. 💥When engaging the pull, lock your Core making sure as you pull tour shoulders don't move and your lower back isn't moving. Bring the weight to your lower chest by pulling through your elbows not through your wrist. Pulling through your wrist puts more focus on your biceps and forearms instead of the lats. 💥 Lower in a controlled fashion and repeat. Inhale at the bottom and exhale as you pull up. 💣Common errors: pulling with your traps (shrugged shoulders), broken wrist, pulling through wrist, rounded upper back or extended lower back, and pulling weight to upper chest
↪Link in Bio @FrankWallFitness to set up your 1 on 1 coaching call to help you find out what exercise program is best for you↩
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🔺Save this one for later and add it to your "Back Workout" collection🔺
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🔸What: Half Lunged Single Arm Dumbbell Row
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This will strengthen your:
🔼Back
🔼Grip
🔼Core
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🔸Who: Anyone who doesn't have access to much equipment yet still needs to strengthen the backside of their body.
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🔸Where: Anywhere! Whether it's a water bottle, gallon of water, dumbbell or something heavier than 5 or 10lbs you can hold onto, you can do this move wherever you want👍
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🔸When: Even with the arm supported, you will still feel your core engaged in this movement. I'd preferably use this at beginning of a circuit or supersetting it with a more isolated exercise such as a pushup or tricep extension/ kickback.
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This is a great move to throw in with high reps when you're short on time and want to add it in to a full body circuit to help burn more fat👊
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🔸Why: The bicep is strongest when in a neutral to underhand position. Keeping the elbow in close to the body with a slight rotation will help you feel a deeper contraction in your lats.
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 When your lower back needs a little support when you are pairing additional core exercises with this one, dropping your forearm on your thigh will allow you to feel your back engage more.
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🔸How: Watch the video, sound on🔊
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Grab a dumbbell or weighted object you can hold onto. Imagine you're about to drop into a lunge. Halfway down, stop and brace your forearm on your thigh. Maintaining a flat back, retract your shoulder blade and then pull the weight towards your lower abdomen arching your arms back.
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You don't want your elbow raising higher than your shoulder because you want to keep good posture while keeping your traps from engaging as much as possible👌
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Like ❤ and comment below 👇 if you're going to try this. Tag a friend who could use some help with limited equipment✌
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↪ Shoot me a DM @FrankWallFitness if you need help on what other exercises to pair this move with and coming up with a plan of your own💪↩
↪Link in Bio @FrankWallFitness to set up your 1 on 1 coaching call to help you find out what exercise program is best for you↩ ___ 🔺Save this one for later and add it to your "Back Workout" collection🔺 ___ 🔸What: Half Lunged Single Arm Dumbbell Row ___ This will strengthen your: 🔼Back 🔼Grip 🔼Core ___ 🔸Who: Anyone who doesn't have access to much equipment yet still needs to strengthen the backside of their body. ___ 🔸Where: Anywhere! Whether it's a water bottle, gallon of water, dumbbell or something heavier than 5 or 10lbs you can hold onto, you can do this move wherever you want👍 ___ 🔸When: Even with the arm supported, you will still feel your core engaged in this movement. I'd preferably use this at beginning of a circuit or supersetting it with a more isolated exercise such as a pushup or tricep extension/ kickback. ___ This is a great move to throw in with high reps when you're short on time and want to add it in to a full body circuit to help burn more fat👊 ___ 🔸Why: The bicep is strongest when in a neutral to underhand position. Keeping the elbow in close to the body with a slight rotation will help you feel a deeper contraction in your lats. ___ When your lower back needs a little support when you are pairing additional core exercises with this one, dropping your forearm on your thigh will allow you to feel your back engage more. ___ 🔸How: Watch the video, sound on🔊 ___ Grab a dumbbell or weighted object you can hold onto. Imagine you're about to drop into a lunge. Halfway down, stop and brace your forearm on your thigh. Maintaining a flat back, retract your shoulder blade and then pull the weight towards your lower abdomen arching your arms back. ___ You don't want your elbow raising higher than your shoulder because you want to keep good posture while keeping your traps from engaging as much as possible👌 ___ Like ❤ and comment below 👇 if you're going to try this. Tag a friend who could use some help with limited equipment✌ ___ ↪ Shoot me a DM @FrankWallFitness if you need help on what other exercises to pair this move with and coming up with a plan of your own💪↩
parts of today's lift // chest and back (android quality...obviously 😂)
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Bench
* Incline (shown - 2 x 8 @ 65)
3 Board Press
* Pull Ups ( shown - 32 pulls min. @ 2 sets)
Barbell Row
Deadstop Dumbbell Row
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#gymlife #strongwomen #fitmotivation #gymmotivation #lifestyle #gymrat #workingonmyfitness #strengthtraining #strength #gym #womenwholift #lifting #weightlifting #melaninfit #melanin #thickfit #barbell #benchpress #chestday #internationalchestday #nikepro #Nike #blackwomenwholift #chestday #backworkout #backday #benchpress #inclinebench #barbellrows #dumbbellrows #dumbbellrow
parts of today's lift // chest and back (android quality...obviously 😂) . . Bench * Incline (shown - 2 x 8 @ 65) 3 Board Press * Pull Ups ( shown - 32 pulls min. @ 2 sets) Barbell Row Deadstop Dumbbell Row . . . #gymlife  #strongwomen  #fitmotivation  #gymmotivation  #lifestyle  #gymrat  #workingonmyfitness  #strengthtraining  #strength  #gym  #womenwholift  #lifting  #weightlifting  #melaninfit  #melanin  #thickfit  #barbell  #benchpress  #chestday  #internationalchestday  #nikepro  #Nike  #blackwomenwholift  #chestday  #backworkout  #backday  #benchpress  #inclinebench  #barbellrows  #dumbbellrows  #dumbbellrow 
Swipe ⬅️⬅️⬅️ .
Latihan otot punggung adalah salah satu latihan berat bagi saya selain latihan kaki. Banyak gerakan yang dilakukan untuk melatih otot punggung atas, tengah dan bawah dengan berbagai sudutnya. Salah satu latihan punggung yang menantang adalah dead lift dan single arm dumbbell row. Beban yang terus dinaikkan dari waktu ke waktu mengharuskan saya menggunakan berbagai alat bantu agar fokus pada otot yang dilatih

1. Hand strap, untuk membantu memperkuat grip (pegangan tangan pada barbell atau dumbell) agar pikiran tetap fokus pada otot yang dilatih, tidak terganggu oleh pegangan yang melorot atau jempol yang menahan pegangan

2. Training belt, untuk menjaga area punggung bawah tetap kokoh pada saat mengangkat beban berat sehingga terhindar dari cedera

Hari ini saya mengangkat beban 2x25kg x 4 set (8, 10, 10, 12 reps dg pemanasan 2x10kg dan 2x15kg) untuk dead lift. Untuk single arm dumble row dengan mode pyramid masing2  1 set kanan dan kiri : 22.5kg, 25kg, 26kg, 28kg

Latihan yang saya lakukan ini adalah untuk hypertrophy (pertumbuhan otot, muscle gain) yang umum dilakukan oleh body builder. Untuk teman-teman yang bukan (belum pengen) body builder, silakan melakukan latihan sesuai kebutuhan dan fitness goal masing-masing. Ngga perlu terintimidasi sama yang ngangkatnya berat, lebih baik fokus pada target sendiri dan lakukan dengan cara yang tepat dan teknik yang benar agar hasilnya maksimal. 
Salam sehat, kuat, bugar!!
Rike Setiawati
Personal Trainer Rai Fitness Bandung

#backpose #backmuscle #weekendworkout #tipslatihan #personaltrainer #raifitness #fitnessmotivation #strongissexy #girlwithmuscle #deadlift #singlearm #dumbbellrow #progressiveoverload #liftitorgohome #weightroimwarrior #fitnesstips #workout #trainhard #musclegain #hypertrophy 
Pic n video taken by @daisyseptiani
Swipe ⬅️⬅️⬅️ . Latihan otot punggung adalah salah satu latihan berat bagi saya selain latihan kaki. Banyak gerakan yang dilakukan untuk melatih otot punggung atas, tengah dan bawah dengan berbagai sudutnya. Salah satu latihan punggung yang menantang adalah dead lift dan single arm dumbbell row. Beban yang terus dinaikkan dari waktu ke waktu mengharuskan saya menggunakan berbagai alat bantu agar fokus pada otot yang dilatih 1. Hand strap, untuk membantu memperkuat grip (pegangan tangan pada barbell atau dumbell) agar pikiran tetap fokus pada otot yang dilatih, tidak terganggu oleh pegangan yang melorot atau jempol yang menahan pegangan 2. Training belt, untuk menjaga area punggung bawah tetap kokoh pada saat mengangkat beban berat sehingga terhindar dari cedera Hari ini saya mengangkat beban 2x25kg x 4 set (8, 10, 10, 12 reps dg pemanasan 2x10kg dan 2x15kg) untuk dead lift. Untuk single arm dumble row dengan mode pyramid masing2 1 set kanan dan kiri : 22.5kg, 25kg, 26kg, 28kg Latihan yang saya lakukan ini adalah untuk hypertrophy (pertumbuhan otot, muscle gain) yang umum dilakukan oleh body builder. Untuk teman-teman yang bukan (belum pengen) body builder, silakan melakukan latihan sesuai kebutuhan dan fitness goal masing-masing. Ngga perlu terintimidasi sama yang ngangkatnya berat, lebih baik fokus pada target sendiri dan lakukan dengan cara yang tepat dan teknik yang benar agar hasilnya maksimal. Salam sehat, kuat, bugar!! Rike Setiawati Personal Trainer Rai Fitness Bandung #backpose  #backmuscle  #weekendworkout  #tipslatihan  #personaltrainer  #raifitness  #fitnessmotivation  #strongissexy  #girlwithmuscle  #deadlift  #singlearm  #dumbbellrow  #progressiveoverload  #liftitorgohome  #weightroimwarrior  #fitnesstips  #workout  #trainhard  #musclegain  #hypertrophy  Pic n video taken by @daisyseptiani
The shoes that take me where I need to go and the equipment that makes me strong enough to go farther...#gymtime #mymeditation #reebok #deadlift #barbell #dumbbellrow #bench #gettingstronger #getfit #missionbestself #weightlifting #dothework #disciplineequalsfreedom
This workout felt a bit better than last time 👍 Still hit the wall when I got to the neutral-grip pullups, but I managed all my reps in 2 fewer sets than last week and they felt stronger. (They are soooo use-it-or-lose-it for me!)
@tonygentilcore I added a band around the hips to the banded RDLs and I liked it once I figured out how far to walk out. Keep doing them like this? 
Rollouts are hard. My abs are somehow still lazy :-) Also landmine presses, 2 kb front squats, and a lateral raise/curl finisher. 
#BecauseHeavyThingsWontLiftThemselves #filmyourlifts #strengthtraining #fitoverforty #womenwholift #liftingisapractice #chinup #womendochinups #benchpress #dumbbellrow #barbellRDL #rollout
This workout felt a bit better than last time 👍 Still hit the wall when I got to the neutral-grip pullups, but I managed all my reps in 2 fewer sets than last week and they felt stronger. (They are soooo use-it-or-lose-it for me!) @tonygentilcore I added a band around the hips to the banded RDLs and I liked it once I figured out how far to walk out. Keep doing them like this? Rollouts are hard. My abs are somehow still lazy :-) Also landmine presses, 2 kb front squats, and a lateral raise/curl finisher. #BecauseHeavyThingsWontLiftThemselves  #filmyourlifts  #strengthtraining  #fitoverforty  #womenwholift  #liftingisapractice  #chinup  #womendochinups  #benchpress  #dumbbellrow  #barbellRDL  #rollout 
Personalized attention for each one of you. We make sure our members get proper guidance and assistance throughout their workouts. Start your fitness journey with Core Physique and see a change! #corephysique #fitnessstartstoday #getfit #fit #healthy #gym #instafit #igfitness #fitness #fitlife #workout #dumbbellworkout #dumbbellrow #weights #weighttraining #strength #gurgaon #india #dedication #motivation #everyday #everydaygrind #fitnation #fitspo #gohardorgohome #keepgoing
Personalized attention for each one of you. We make sure our members get proper guidance and assistance throughout their workouts. Start your fitness journey with Core Physique and see a change! #corephysique  #fitnessstartstoday  #getfit  #fit  #healthy  #gym  #instafit  #igfitness  #fitness  #fitlife  #workout  #dumbbellworkout  #dumbbellrow  #weights  #weighttraining  #strength  #gurgaon  #india  #dedication  #motivation  #everyday  #everydaygrind  #fitnation  #fitspo  #gohardorgohome  #keepgoing 
¤》#RUN DONE +#GYM #WORKOUT《¤ .
2.74miles 587cal 37min  #runningman #runner #run #runforfun #running #health #letsgo .
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UPPER BODY CIRCUIT- 30min
#dumbbellpress #dumbbellrow #ezbarcurls #latpulldown #shoulderpress
#웅아_나_화장실좀
#오늘도_덥다 
#그래도_운동은_해야지 
#jumpsquats
45kg 12*1
45kg 10*1
60kg 04*1
75kg 01*1
85kg 05*5
70kg 10*2

#LungeCircuit
45kg
앞 뒤 좌 우 대각선방향마다 5회씩.
5바퀴.

#dumbellswings
30kg 20*5

#inclinedumbbellpress
30kg 10*3

#DumbbellRow
각25kg 10*3

#CablePushDown
55kg 10*3

#CableChestPress
30kg 10*3

#InclineChestPress
70kg 10*3

#ShoulderPress
65kg 10*3

#VMO강화
55kg 30

#미식축구 #americanfootball #운동 #strength #powerlifting #busangryphons #부산그리폰즈 #teamgryphons #노력 #Sports #dongauniversity #leopards #54 #C_PARK
#웅아_나_화장실좀  #오늘도_덥다  #그래도_운동은_해야지  #jumpsquats  45kg 12*1 45kg 10*1 60kg 04*1 75kg 01*1 85kg 05*5 70kg 10*2 #LungeCircuit  45kg 앞 뒤 좌 우 대각선방향마다 5회씩. 5바퀴. #dumbellswings  30kg 20*5 #inclinedumbbellpress  30kg 10*3 #DumbbellRow  각25kg 10*3 #CablePushDown  55kg 10*3 #CableChestPress  30kg 10*3 #InclineChestPress  70kg 10*3 #ShoulderPress  65kg 10*3 #VMO강화  55kg 30 #미식축구  #americanfootball  #운동  #strength  #powerlifting  #busangryphons  #부산그리폰즈  #teamgryphons  #노력  #Sports  #dongauniversity  #leopards  #54  #C_PARK 
Dit is een ideale oefening om de bovenkant van je lijf sterker te maken en dan vooral de achterkant.👌 Bij deze oefening haal je de meeste kracht uit je rug, maar je traint meerdere spiergroepen. Een aantal voordelen van deze oefening of een rij: ⠀⠀⠀⠀⠀⠀⠀⠀⠀
•	Een sterkere rug
•	Sterkere schouders, boven- en onderarmen
•	Sterkere core
•	Leren stabiliseren van je schouderbladen
•	Versterken en verbeteren van je lichaamshouding
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Hoe doe je deze oefening goed?
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•	Zet één hand op een verhoging en pak met je andere hand de dumbbell.
•	Zet je voeten naast elkaar en duw je heupen naar achteren.
•	Zorg dat je ruggengraat in een neutrale positie is, dus niet bol of hol.
•	Maak een dubbele kin.
•	Begin de beweging door de spieren in je rug aan te spannen, niet door met je arm te trekken. De spieren in je rug bewegen je schouderbladen naar elkaar toe en naar beneden. Alsof je je linkerschouderblad in je rechterachterzak wilt stoppen.
•	Hou je onderarm gedurende de beweging zo verticaal mogelijk
•	Beweeg je ellenboog niet te ver achter je lijf (in het filmpje lijkt dat misschien wel zo, maar het is van onderen gefilmd #leerpuntje).
•	Varieer met de positie van je bovenarm. Deze kan je strak tegen je ribbenkast aanhouden, maar ook er iets vanaf.
•	Adem uit als je de dumbbell omhoog trekt en adem uit als je de dumbbell laat zakken.
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Deze oefening is veilig tijdens en na je zwangerschap zolang je goed kan doorademen en geen druk of pijn ervaart op je buik en/of bekkenbodem. Er zijn meerdere varianten van, in de toekomst zullen we nog wat meer varianten laten zien. Begin vooral niet te zwaar, bouw het gewicht rustig op. Doe 3 tot 4 rondes van 8 tot 12 herhalingen per arm. Succes!💪
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#trainingformamas
Dit is een ideale oefening om de bovenkant van je lijf sterker te maken en dan vooral de achterkant.👌 Bij deze oefening haal je de meeste kracht uit je rug, maar je traint meerdere spiergroepen. Een aantal voordelen van deze oefening of een rij: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • Een sterkere rug • Sterkere schouders, boven- en onderarmen • Sterkere core • Leren stabiliseren van je schouderbladen • Versterken en verbeteren van je lichaamshouding ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hoe doe je deze oefening goed? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • Zet één hand op een verhoging en pak met je andere hand de dumbbell. • Zet je voeten naast elkaar en duw je heupen naar achteren. • Zorg dat je ruggengraat in een neutrale positie is, dus niet bol of hol. • Maak een dubbele kin. • Begin de beweging door de spieren in je rug aan te spannen, niet door met je arm te trekken. De spieren in je rug bewegen je schouderbladen naar elkaar toe en naar beneden. Alsof je je linkerschouderblad in je rechterachterzak wilt stoppen. • Hou je onderarm gedurende de beweging zo verticaal mogelijk • Beweeg je ellenboog niet te ver achter je lijf (in het filmpje lijkt dat misschien wel zo, maar het is van onderen gefilmd #leerpuntje ). • Varieer met de positie van je bovenarm. Deze kan je strak tegen je ribbenkast aanhouden, maar ook er iets vanaf. • Adem uit als je de dumbbell omhoog trekt en adem uit als je de dumbbell laat zakken. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Deze oefening is veilig tijdens en na je zwangerschap zolang je goed kan doorademen en geen druk of pijn ervaart op je buik en/of bekkenbodem. Er zijn meerdere varianten van, in de toekomst zullen we nog wat meer varianten laten zien. Begin vooral niet te zwaar, bouw het gewicht rustig op. Doe 3 tot 4 rondes van 8 tot 12 herhalingen per arm. Succes!💪 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #trainingformamas