ПОДБОРКА УПРАЖНЕНИЙ ДЛЯ ПРЕССА
1. Прямые скручивания.
Упражнение направлено на проработку всей поверхности прямой мышцы пресса.
Это упражнение одно из самых базовых и не требует никакого дополнительного оборудования. Нагрузка здесь приходится также на прямую мышцу живота (с акцентом на верхнюю часть). Руки можно скрестить на груди, либо за головой.
3. Обратные скручивания.
Здесь основную работу тоже осуществляет прямая мышца живота, но теперь с акцентом на нижнюю часть. Также задействованы косые мышцы.
Сейчас я тренируюсь 3 раза в неделю и эти упражнения всегда есть в моих комплексах 🎯 Техника очень простая и поэтому их можно делать где угодно и когда угодно 🤙🏼
#едаялюблютебя #еда #зож #пп #кето #диета #похудение #худею #похудела #дневник #мысли #мотивация #листья #зеленый #food #weight #losingweight #diet #green #leaves #thoughts #sky #keto #ketodiet #blog #amazing #yummy
Post half-marathon refuel! 2 hours after finishing 😅
(I had a Starbuck’s Cold Brew in the meantime to get me there - from a service station where I showered and changed!) .
I had a buffet lunch which turned out to be ideal because I could avoid the potato soup and salads and go for the delicious fresh fish and meat boards with mustard, leaves and chilli oil (yes, the top and bottom photos are different… I had two plate of starters! (I also stacked the salmon so I didn’t look too greedy but it was delicious and I finished all three plates 🙊)
For the main I couldn’t decide between the roast beef and the salmon…so the chef gave me both 😋 They also cooked me some tenderstem broccoli instead of the new potatoes, roast potatoes, other root veg and Yorkshire puddings on offer - which I had with cauliflower cheese, baked kale and courgette. .
This was also just before Dexcom gave up working completely after being totally off on its readings. For the food I bolused 2 units.
Two birds with one stone my morning bulletproof mocha and top up the vitamin D
TODAY'S MENU ( hellobmonday💙🤩👩🍳) Coconut puff puff 1000
Sweet potato porridge with chicken 1500
Chicken pepper soup 1500
Keto parfait 1500
Chicken sharwama 1500
Spicy chicken salad 1800
Zero noodles 3000
Banana oats flour Bread 1500
Coconut oats flour Bread 1500
Chocolate coconut flour bread 1800
Lemon sponge cake bread 1800
Oatmeal cookies 1500
Ugu tortilla chips 1500
Granola 400g 2500
Granola 700g 3500
Portion control containers 5000
Almond chinchin 2500
Almond bread 5500( pre order)
Greek yoghurt 400ml 1500
Greek yoghurt 1litre 3500
Tummy blast ( zobo ginger apple cider Lemon ) 1500
LC crackers 1500
400g keto amala mix 4000
350g Dark chocolate chip keto granola 4500
Coconut flakes 1500
Tigernut milk ( coffee/vanilla)1000
WHY GO GLUTEN FREE🤔?
Gluten is a protein naturally found in some whole grains including wheat, barlèy and rye, it is common in foods like cereal, bread, pizza, acts as a binder holding foods together.
There's no need removing GLUTEN from your DIET, if you don't have CELIAC DISEASE, because it will not improve your heart health but may actually hurt it 🙄
In people with celiac disease, eating gluten causes the body to attack the small intestine, which causes inflammation and leads to gastrointestinal distress, and in turn increase heart disease risk🤔
A harvard research team discovered that people who avoided gluten by avoiding whole grains, which contain important NUTRIENTS, the risk of heart disease rose, if you don't have CELIAC DISEASE avoiding gluten won't decrease your chance of heart disease but might increase it, if you reduce your whole grains intake 🙄🙄
Do not alter your DIET without seeking a professional's advice, we are diff individuals and what works for us is totally different. STOP FOOD FALLACY and ASK the DIETITIAN today 🤗🤗.
Have a productive week ahead people 😁
#weightlossjourney #obesity #gluten #malnourished #cholesterol #fitnessmotivation #nutrients #vegan #paleo #dietitianinlagos #mealprep #lifestyle #nutrition #ketogenic #ketodiet #wellness #fitness #fitgang #fitfam #gluten #healthyeating #bananabread #organic #ketosis #wheat #fitspro #diet #exercise #diabetes #hypertension
Source:harvard nutrition letter.
So sometimes I get obsessed with the same meal. Like, a lot. For breakfast today I had my smoked salmon egg scramble and a glorious cup of @factoryespresso
coffee with almond milk. It was so delicious that I had to have it again for lunch 😅 honestly I could probably eat it again for dinner but 9 eggs in a day seems excessive and I probably should eat a vegetable at some point 🤔 anyway how's that for #listeningtoyourbody
😆⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Happy Monday ✌🏽🌼🍳🐟 #healthy #healthyeating #lowcarb #lowcarbhighfat #lchf #keto #ketodiet
Ha ha ha !!! Je les attendais punaise mon premier point d’étape ! Bon je sais il en reste pas mal encore mais quelle fierté déjà moi qui n’arrivais pas à perdre 500g c’est un encouragement pour continuer. Et à côté de ça énergie, plus de problèmes de bidou, un sommeil plus tranquille et plus de migraines. On lâche pas !! #pointdetape #keto #ketodiet #reequilibragealimentaire #mangersain #pertedepoids
The same usual great tasting dinner ! The sauce over salmon is something new i put together . Its avocado , sour cream , egg yolk , lemon juice and salt. Not bad 😊 #ketodiet #fitness #healthyfood
The cook likes his carbs...looks like I’ll be eating a lot of eggs while I’m here. Mixed in some taco meat and cilantro, turns out what I thought was some kielbasa was just a big hot dog. I’m honestly surprised at how easy it has been to pass on the cakes, cookies and pie he’s been putting out. #keto #fatburner #fatforfuel #ketolife #ketodiet #ketogenic #paleo
BRO SPLIT VS UPPER/LOWER SPLIT FOR MUSCLE GAIN by -
Visit the link in my bio for your free Decembulk workout. If you grew a moustache for Movember, then you NEED to bulk up for Decembulk.
Listen up, if you're a natural guy and you want to build muscle quickly, stop doing the bro splits. There's a better way to build muscle, and it's been around for years: the Upper/Lower split.
Thankfully, with new research coming out of Florida Atlantic University showing that if you want to maximize muscle gains, you should have both strength days and hypertrophy (muscle building) days throughout the week.
Strength days get you stronger so that you can lift more weight on hypertrophy days. After all, what's going to build more muscle, bench pressing 135lbs for 10 reps or benching 165lbs for 10 reps? The answer is obvious.
On strength days, you will be working in the 4-8 rep range. On Hypertrophy days, you will be working in the 8-12 rep range.
This is the exact workout I recommend for Intermediates (people who have gained at least 20-30lbs of muscle). If you are a beginner (haven't gained 20-30lbs of muscle yet), then you should be doing a full body routine.
Remember, bro splits can be fun, but they're not as effective as other splits. If you're currently making progress on a bro split, imagine how much more progress you could be making on an upper/lower split. Think of it this way, Joffrey Lannister would do a Bro Split, but Jon Snow would do an Upper/Lower split. Which type of person are you?
Tell me your current training split below.
😋Follow ➡️ @fitnesssocial2
😍Tag a friend and comment to motivate them 🏆😃
✔️ We Guide You 👉
Because we want the best for you❤️!!
#ketodiet #healthyfoodie #fatburnsfat #fatburnerextreme #fitnessjourney #fitnessfirst #healthyandhappy #fitnessfreak #healthyfats #weightlossdiet #fitnessgoals #weightlossjourneyuk #obatdiet #fitnessclothing #weightlossmeals #healthyhaircare #healthygirl #fitnessmodels #weightlossgoals #healthyfoodshare #burnfatburn #fitnesspro #healthyeats #fitnesstips #weightlo
Guess I was in the mood for salads today. And big meat!!Used my homemade dairy free ranch. Wonderful! So the cheese gave me a histamine response-forgot to say without (my whole life actually, I recently realized I’ve been sensitive to dairy) but the cheese wasn’t as bad as ranch made with buttermilk, so I brought my own. Next time I’ll skip the cheese. 😭 I’m cool with butter though!
Acaba nedir nedir?
Pazar günü, hava yağmurlu, bir film açayım diyorsun; bir mısır belki bir cips... ama diyettesin 🤐 ee kıtırtısız mı kalsın filmin? Yo dostum yo! 🧀Hemen kaşar gibi dil peynir gibi çeçil gibi eriyen peynirlerden küp küp kesip ağzı açık bir şekilde dolapta 2 gün bekletiyoruz ki iyice kurusunlar. Sonra 220 derecede yaklaşık 10-15 dk fansız pişiryoruz. Pıt pıt patlama seslerini duyarsanız doğru yoldasınız demektir. Peynir patlaklarınız hazııır!
❗️ufak bir ipucu: yakmadan kahverengileşinceye kadar kızartırsanız daha kıtır olur. Before-after fotolarını yana kaydırarak görebilirsiniz. Afiyet olsun!
#ketogenicdiet #intermittentfasting #ketodiet #ketodiyeti #keto #diyet #sağlıklıyaşam
Step class smashed after work - feeling amazing now!
Thai harvest curry with chicken from PF Chang’s! yum!!