Tights??? .......cause guys can wear them too!
Izdržljivost u snazi predstavlja sposobnost da se određena aktivnost izvodi duži vremenski period, bez opadanja efikasnosti.
Izdržljivost se ispoljava u 2 osnovne forme: dinamička (karakteristika su ponavljajući pokreti), statička (održavanje jedne pozicije). Metodika obuhvata 2 modela razvoja izdržljivosti u snazi: Intervalni metod i ponovljeni izometrijski. Bitni elementi za oba modela su: veličina opterećenja, tempo pokreta, trajanje rada, intervalni odmor i početno stanje sportiste.
Intervalni metod: opterećenje u okviru 25-40% 1RM, tempo rada 60-100 ponavaljanja u minuti, 6-10 serija, broj ponavljanja u seriji zavisi od opterećenja te stoga veliki otpor (65-75%) 8-12 ponavljanja, srednji (50-65%) 13-18p, mali otpor (25-50%) 19-25p.
U svakoj seriji težimo da se približimo otkazu. PAUZA - 2x duža od trajanja rada.
Metod ponovljenih izometrijskih naprezanja: ovdje se fokusiramo na izdržaj tereta u nivou od 60% max. izometrijske sile u trajanju od 5s te ide odmor 2s. Ovo se smjenjuje sve dok se ne pojavi nemogućnost održavanja izometrijskog položaja.
#savjeti #iskustva #trening #nauka #fitness #lifestyle #bodybuilding #instafit #instafitness #suplements #motivation #transformation #sport #gym #gymlife #training #teretana #besmart #bestrong #befit #instaphoto #bicepsflex #chestday #legday #benchpress #squat #deadlift #dips #stamina #endurance
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Nice to see my clients still going to the gym even when they are on holiday 😂💪🏼👏🏼 well done guys!!
Did 43 reps in 30 seconds 💯
Even tho I couldn't catch the first one but I am pretty sure if I would have not extended my legs that much I would've made 1st place 🔝
Back in my ‘happy place’ listening to 80’s pop and squatting, lifting and pressing heavy 💪🏼 .
Whether I’ll be able to walk for the rest of the weekend remains to be seen....! But walkings over rated, right?! 🤷🏻♀️
Who’s else out there is a weekend warrior? What workout are you smashing this Saturday?
#legday #weekendwarrior #beepic
Woot woot week 1is done! 30 to 40 minutes a day, 4 times a week! That's what I call awesome!
This week has been a little tough nutrition wise, I'm not gonna lie. Letting myself indulge a little too often in the chocolate. My results this week may be less than stellar, but I know what I need to do get back on track so that's what I'm going to do. Purge the house and reign in my willpower. It all starts today, not tomorrow or Monday, TODAY!
Have a great weekend!
#liift4 #legday #hiit #abs #homegym #homeworkouts #fitmom #noexcuses #startstoday #willpower #icandoit #momlife #momwithbluehair
Getting these hamstrings going baby! 😏 I hope you guys love legday as much as I do. 😋🤙🏾
Because normal swimming is too easy I decided that I push my sister on a floaty 🤷🏽♂️🤙🏼
Was going to film a work out for you guys today but then decided not to because it’s always easier to just focus on the session, but here’s a little clip from today as I wanted to touch up on a topic - Front squats. Personally, front squats are not my favourite squat variation mainly because I find it difficult to maintain a good form/ keep my back straight, specially with heavier weights so they make me feel weaker. However, I do try to incooperate it into my workouts whenever I can and here are a few reasons why:
Front squats require more mobility, especially of the of the upper back, hips, ankles and shoulders, to keep a good form, and flexibility of the wrists. So I find that they are overall a good movement for me to improve my athletic performance and mobility. However, they might not be ideal for strength gains as it is harder to max out on the weight due to the increased requirement of mobility. Front squats also focus more on the quads and upper back, whereas back squats focus more on hips, glutes and lower back, so I find them to be a good compound lift for a quad focused leg day. With this being said, although I have done my research, I am no certified professional and these are only my Personal preferences - so correct me if I’m wrong, I’m interested to hear your views/ preferences -🍯
A very comfy single at 110 followed by 4x5 bench at 90kg. I’m aware this is the worst angle possible
The couples who squat together, stay together! 🔥🤙
Box Squats 135×8 115×8 95×8
Plus accessory work.
Also, I got to train a newbie on squats and it's definitely got me thinking on whether to start coaching beginners, or not.
So glad I am finally feeling better enough to train! 🤙
Ready for December! Okay, not really but I'm super excited for it though!
This man stood up, and came forward for me yesterday. He did absolutely amazing, and there is no way I could have done it without him. Lucky, and grateful don't even come close to explaining it. 😍😍😍
Tomorrow is the day I have been working my ass off for. I want to thank all of my wonderful, true supporters for getting me here. Here's to having fun, kicking ass, and making awesome memories. 🤙