47shybů na první sérii. Chtěl jsem 50, ale únava z pátku a víkendu....Nedal zkrátka, tak příště 😉 Pak ještě nějaké jednoručky a zvedy nohou a 100opakovaní vždy. Hilton má 100let, takže....a za 40min sprcha😉 Dík moc @mullermartyn 37shybů v první sérii, tleskám
High Plank Leg raises:
🔥 gluteus, Abdominals and core 🔥
Technique: ▪️position one mini resistance band around the ankles
▪️Keep feet shoulder distance apart
▪️Push the floor away, pull shoulder blades back and down
▪️Engage gluteus and abdominals
▪️ Lift one leg at a time and avoiding the hip from tilting side to side. ⬛️ Aim for 4 sets x 20 reps (10 reps each side) ⏱30 second rest between each set 🔥 🔺Train anytime, anywhere‼️ The Mini resistance bands help you with maintaining control throughout the exercise, resulting in better muscle activation.
Fitness Empire mini resistance bands are designed to help enhance your training regardless of your location, facility or training style.
The Mini resistance bands are ideal for:
🔹Full body workouts
🔹Activating smaller muscle groups
🔹Mobility/ range of movement
🔹Strengthening the joint, ligaments and tendons. 📦 order your pack today❗️❗️❗️ 🌐 www.fitnessempire.co.uk
It starts more and more to look like an actually usable application! 😀 Here you can see an actual workout made using Caliverse app and you can see a quick fast-forward example of how it will look when running this workout while you are training 💪💪💪
13 3720 hours ago
Sometimes the hardest battle we fight is the battle within.
Die Deutsche Calisthenics Meisterschaft in Dessau- der erste Wettkampf auf dem ich jemals war...
Natürlich habe ich sehr mit mir gehadert- war kurz davor so aufgeregt- zweifelte immer wieder, ob es die richtige Entscheidung war...
Aber es ging letztendlich vor allem darum, die Atmosphäre auf mich wirken zu lassen und zu sehen, wie ich unter solchen Umständen performe- und vor allem Spaß zu haben. Denn- was soll passieren? Einfach trauen, etwas wagen- das Leben ist zu kurz für Zweifel!
Und all die Leute, die Vorbild für mich sind, auch einmal persönlich kennenzulernen, neue Gesichter zu sehen, mich inspirieren zu lassen- es war so großartig! Ich habe so viele offene, nette Menschen kennengelernt- schon alleine deswegen möchte ich die Erfahrung nicht missen.
Und: 3.Platz in der Endurance- Competition- bei kaum Vorbereitung- in meinem Leben ging es zuletzt drunter und drüber- ist für mich vollkommen ok 😉
__ LYING LEG RAISES __
Though compound lifts like squats, deadlifts, presses and pulls constitute the majority of my training program, there's still room for the odd isolation or corrective exercise. The role of these exercises is to hone in on muscle groups that are underworked during the main movement patterns, or to target weak areas that if ignored, would lead to imbalances and poor posture. // You've probably seen leg raises before as they're often suggested to people chasing that coveted six-pack look. I do them for different reasons, though. My abdominals are relatively weak compared to my spinal erectors, so because they're opposing muscle groups, I need them to be equally strong for optimal back health. Leg raises also work my hip flexors against resistance through a wide range of motion, which is something that just seldom ever happens. Don't just view ab exercises as a means of getting a nice-looking midsection - they are worth so much more than that and play a significant role in your all-important core strength! // If you keep your feet raised off the ground at all times like I do, the tension will always be on your target muscles, forcing them to work without getting a chance to rest. Pause when your hips are neutral (i.e. legs are horizontal) for even more of a challenge! If you're having a hard time raising your legs, bend your knees at the same time for an easier variation. Alternatively, place your hands on the floor for extra support. // Lying leg raises aren't the only way to do them, and they're not even my favourite version. I'll cover another more interesting variation in the near future - hanging leg raises. So for more videos like this, follow me for daily uploads and training advice!
I think I'm finally gaining some alright muscle on my legs (at last). Or maybe I'm grasping at straws to make all this gym time and the (on the face of it, at least. But it goes deeper than that) 'self indulgent' gym posts seem worth it.
Either way, I'm not quitting just yet.
As for the insults and flak that I get sometimes for posts like this (posted a bit of a rant about it fairly recently) - fuck off. Keep it to yourself.
𝗛𝗔𝗡𝗚𝗧𝗜𝗠𝗘 𝗦𝗘𝗥𝗜𝗘𝗦: THE RUNNING MAN. The best (and most fun) way for me to challenge myself in the gym is to work my body in ways I never have before, shocking my muscles into growth. Test your abs and body control with this running man exercise, 10 reps straight down the middle, then twist to one side for another 10 reps then twist to the other side for another 10. The more you can twist, the better it works your obliques.
Ever tried Hanging Leg Raises to work your core 🍎? The ability to contract and control the core muscles, while in a hanging and dynamic environment is necessary for such movements as pull-ups, ring dips, and muscle ups, and standard ring/bar gymnastics training.
In this video, I am playing around with a straddle variation that involves doing small circles clockwise then anticlockwise while maintaining open shoulders. If you are just starting out then I suggest holding the bar in a dead hang first.
★ TIP: Make sure you use plenty of chalk on your hands so you have a nice firm grip of the bar if you are not using grips.
🌵 More videos coming soon on gymnastics progressions #the_phoenix_movement#TPM
TUESDAY’S TECHNIQUE: Today I’m going to teach you one of my program staples, the Alternating Lying Leg Raise.
This is something that I see done incorrectly quite often and just wanted to clear up a few problem areas.
First and foremost, if you’re experiencing ANY back pain during ANY core exercise that’s your body’s cue telling you somethings not right.
Do not push through back pain. Listen to the steps and see where the movement is not being performed correctly.
Save this one for later and add it into your next ab circuit to fire up those abs ☺️