Friday PR 💪🏼. In 7 weeks @georgia.webster
has put over 20kg on her deadlift. But the thing I am most proud of with our progression is Georgia’s mindset. Showing great focus and desire to push herself every session. We have fun but we get the work done 😉
You are beautiful!!! Just the way you are ♡♡ ‘When you’re always trying to conform to the norm, you lose your uniqueness, which can be the foundation for your greatness.’💛 .
You look like YOU for a reason. You’re unique and beautiful in your own way. We each have our own body types, and we must learn to accept that.🙏🏻 See your body for what it is- the most beautiful work of art ♡♡♡ #loveYourselfFirst #bodyAppreciation #workSmart #trainSmart #youAreEnough
Say hello to better, smarter nutirition and training! @nikkohuelgas
got his #DNAfit
test to help understand his body better.
Each person is unique. We need specific kinds of stimuli, varying amounts of nutrients, and different types of training. Understanding your genes will give you the best chance of living up to your potential. This is the next generation in performance testing!
** FACE PULLS 🤪 **
Quick bit of Friday morning motivation before hitting the weekend! .
Face pulls are undeniably one of the best drills for correcting upper back posture. .
Target that neglected muscle group with 3 sets of 15 reps, 2-3 times a week.
Excellent infographic summary put together by YLMSportScience 💪
Don't always think of the effects of 'soreness' or muscle fatigue around muscle hypertrophy (growth). Be mindful about your training and make sure you go through cycles where you ⬇ your training volume for adaptations and recovery. ⚠ Eccentric control proves best for muscle growth/size; muscular control of tension as the muscle is lengthening 👉 e.g. the downward phase of a bicep curl!
Train HARD but Train SMART my friends 🤓👊
4 reasons on why to create a Strength Profile:
💪🏼Choose the load after a target performance is selected
👍🏼Evaluate weaknesses and strengths,
👌🏼Estimate 1RM and Best Power Output
Training with #BeastSensor
through power rank, based on velocity of the liftings
Entrenamiento con Beast Sensor (acelerómetro) en rangos de potencia, basado en la velocidad del levantamiento
* Intensity *
When we think about building muscle most first thoughts come to lifting heavier weights...BUT...as much as heavy weights are part of it, there are 3 ways to build muscle
1️⃣ Mechanical Tension - This can be heavy training. It is creating near-maximal tension throughout your entire system and placing your body under an intense stress.
2️⃣ Metabolic Stress - Ever gone for the maximum number of reps and felt that lovely burning sensation in your muscles? That's metabolic stress. Commonly referred to as "the pump” High reps short rest works well for this.
3️⃣ Muscle Damage - Muscle damage can also occur from doing something completely new. If your body is unaccustomed to something, it gets a shock. Also from focusing on the eccentric portion of the lift.
This shows emphasis on adding extra tension with the pause, stress with reps ( should be higher ) and muscle damage by using a slow negative on the last rep 👊🏽 #trainsmart
✖️STRENGTH IS THE KEY!🤙🏼✖️ mein heutiges Training: frontsquats 5x5, LH Lunges 5x4, Box Steps 5x4 + Jumps, 2000m Rudern! gebt Vollgas und kommt gut ins Wochenende! 🤗 (im Video 80kg ;))
Lakesman Swim- Bike - run half 2018
Not the most elegant swim exit, aaarrgh that was windy on the bike, running in smiling. What a great event. Athlete focused, stunning scenery and friendly locals supporting. #lakesman2018 #70
You can’t pour from an empty cup!
Recover from your working week or weekend sport correctly and you will be jumping into training again next week
#renew #revive #recover
Remember to tuck your elbows when you press and train your abs.
I've noticed that the outdoor training always boosts my creative inspiration ➕ and increases my performance results 💯 Try it out by joining our weekly @niketraining #NTC
Outdoor Calisthenics Classes ✅
Save the Date 📆 24.06.2018 🕛 12:00 🔜 NTC Calisthenics & Athletics Classes with @hauptstadttrainer
and me at @barliner_workout
playground📍Check out your @niketraining
App to register 📲 Link in Bio 🔝🔝🔝
Les abdos se travaillent aussi bien de manière dynamique que statique.
Sur cette vidéo, on combine les 2 sur le mouvement de mountain climbers.
An often confused concept among trainees and trainers alike is position of the shoulders relative to the bar which is tied directly into height of the hips. How how we have our hips is what determines where the position of our shoulders will fall prior to lifting. ❌✅
Despite always hearing in the gym “shoulders above the bar” cue, this is anatomically incorrect for leverage and efficient pulling power. The shoulder joint should be positioned slightly in front of the bar with the scapula (armpits area) positioned directly over the bar. The height of our hips determines the shoulder position setup, hips higher brings the shoulders further in front of the bar, hips too low brings the shoulders above the bar. Hips too low and we also have greater flexion at the knee joint with the knees coming further ahead of the bar, similar to a squat.
The reason for this comes down to leverage and the lats. The arms are not vertical in a deadlift, they are slightly inclined in front of the bar. The lats are attached to the humerous (arm bone) and are responsible for keeping the arms pulled in towards the body. The most effect angle for the lats to operate is with the arms at a 90 degree angle from the body, and if the shoulders were above the bar with vertical arms this angle would be reduced. Think of a wrench, the most effective angle to pull from would be 90 degrees as this gives the longest moment arm.
If you ever watch a heavy lift from the side you will notice that the weight does not leave the ground until the armpits are over the bar. This is where people say “the hips rose too fast”, if the shoulders are above the bar the hips must rise first in order to give the proper angles for leverage. This also wastes a considerable amount of energy before the bar has even begun the leave the floor. But good news, setup properly in the first place and and this can be avoided.
Share this with your friends that like to squat the weight deadlifting.
Did you know 5 million Australians are effected by incontinence –both males and females.
It can be treated, managed and in the majority of cases CURED if you seek the right help!
-Sometimes feel you have not completely emptied your bladder?
-Have to rush to use the toilet?
-Leak when you exercise or play sport?Plan your daily routine around where the nearest toilet is?
If you answered yes to any of these questions, then you could be developing urinary incontinence!
WHY DOES THIS HAPPEN?
The strength and endurance of your pelvic floor muscles is directly related to bladder and bowel control. Weakened pelvic floor muscles mean the internal organs are not fully supported which can result in difficulty controlling the release of urine.
Whilst childbirth is a common cause of weakened pelvic floor muscles, participation in high impact exercise involving repetitive running, jumping and heavy lifting that increase stress to this area can also play a role.
HOW DO I FIX THIS?
The good news is in most case you don’t need to stop exercising if you are experience incontinence but it is important that you seek help so you can address the issue.
Pelvic floor muscle training is a big component of addressing incontinence.
WHERE DO I SEEK HELP?
Your GP should be your first point of call if you are experiencing incontinence. Depending on the severity, they will then refer you to a women’s health physiotherapist who is capable of completing an internal assessment of your pelvic floor and will work with you to manage your symptoms.
HOW CAN MTP HEALTH HELP?
Many females find it difficult to bridge the gap between localised pelvic floor activation and exercise through into their normal exercise regime eg: heavier lifting, jumping which is where having this deep core stabiliser becomes exceptionally important.
Cue MTP HEALTH! Not only are we experts in movement but our EP Sarah can work with you to coordinate your pelvic floor activation with the exercises you love that you may have previously avoided for fear of leakage. Call us today for 50% off assessments! #worldcontinenceweek #pelvicfloor #womenshealth #postbaby #pelvichealth