Día de femorales.
Sentadilla Zumo , 10 a 12 rep(pesadas ) ,trata de mantener una posición erguida al momento de subir , cuando bajes controla el peso y sostén 1 o 2 seg abajo,empuja con tus talones hacia arriba y aprieta los glúteos.
•Peso muerto , mete tus talones y saca tus puntas , baja lento y sostén abajo , cuando subas solo mantén y controla al peso ala mitad , nunca dejes de sacar le pecho y tu espada baja siempre dentro.
Unilateral Training (Or Single Leg). .
Do you consider this in your own training?
It’s not very often you see people training unilaterally. But is pretty common to see people hitting plateaus or getting niggles/injuries when they train. .
Often this is down to lack of stability, over dominate muscles and general imbalances. .
Often we have a side we favour and this takes the brunt of the work when we are performing exercises. .
Usually, when I start working with someone new they are pretty shocked at some of the tightness of imbalances they have and especially if they have experience in the gym environment. .
The thing is training unilaterally is hard and it takes a lot of effort, concentration and time. .
How do you leg extend?
Do you just bang through them or do you focus on the contraction?
I’ve always had a very love hate relationship with leg extensions because when executed properly they BURN 🔥!
On your next quad workout try starting and ending with this:
💀 Leg extensions-4 sets with 10 reps with a 1-2 second squeeze then 5 regular reps on the end. 90 seconds max rest in between sets.
It’s Tuesday friends, make sure you wake up with that #TTGSD mindset!
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1/2 hour, 1 hour, 1.5 hours, 2 hours, 2.5 hours, 3 hours? Whatever it is, we still get it done ✅ Be proud of your own goal, your own steps and never compare yourself to others! There’s something for everyone in fitness 🌞
3 reasons your hamstrings are weak; 👇👇👇
1. You don't train them.
"I play soccer twice a week so I don't need to train my legs." #
You also swing your arms when you walk so you don't need to train arms???😂 #
Playing soccer twice a week would actually be more of a reason to train them!
Don't skip legs.
2. You don't know how to use them.
Then there's those people who do train hamstrings but don't know how to actually contract, fire, shorten and lengthen the hamstrings.
There lower back and joints take the brunt of the load.
Learn how to execute. Then add load. (Swipe to see the video of what a hamstring contracting looks like, I know it's weird🤣)
3. You don't train them hard enough.
Let's be honest here, you train like a p#@sy! 🤣 Especially you guys😂
Training legs is hard.
It's tiring AF.
That's why people shy away from it.
I'm not talking about smashing legs for 3 hours with 100 sets with half ass form.
Quality over quantity.
Controlling every rep.
Getting the most out of each set.
Getting stronger over time with solid form.
Pushing yourself hard enough to force an adaptation.
Tag a buddy who needs to train legs 😁
THE WORLD’S GREATEST STRETCH 🌏
It isnt exactly the best stretch in the world, but people named it this way is before of the amount of muscles that are targeted at one go. -
How to perform the stretch:
1. Start with a standing position. Take a big step forward.
2. Place the opposite hand on the ground.
3. Reach opposite up towards the sky! -
Need to stretch but don’t have much time? Add this into your routine! Bang for the luck stretch 👆🏼 Tag a friend and spread the #muscleintelligence
Sooooo the whole university thing is hitting me hard once again. Due dates and assignments and readings oh the joy. Doing my best to stay goal-driven and remember why I’m here in the first place 🌸 have a great week you guys
Another fun little shoulder super-set.
The Z-press is a shoulder press variation that is differentiated by its ability to maximize isolation of the shoulder. This movement removes ones ability to lean back against something and steals away the luxury of being able to drive through ones feet. The Z-press is a no cheating alternative that trains trunk strength, hip-flexor mobility, hamstring flexibility, and the thoracic spine all while destroying those boulders. ——————
We like to finish those bad boys off with a little TRX action. While I used to view TRX as a beginners tool for training, all it took was for me to actually try them out to realize that they are not to be trifled with! One of our favorite ways to utilize this tool is the rear delt fly, most effective in a super set! Give it all a try and let us know! (video sped up for your viewing pleasure)