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ali_asghar_rushdi ali_asghar_rushdi

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Ali Asghar Rushdi  Fitness enthusiast that's been practicing for 15 years. I've tried it all. Ask me about anything. Dxb Toronto Mumbai

When you're at a pool party and you run into Miss Nevada @missarielletatiana
#vegas #nofilter #encorebeachclub #whathappensinvegas #latergram

Medicine Ball Glute Bridge
This is a great beginner exercise that strengthens the glutes and hamstrings. It can also provide some relief to those suffering from debilitating lower back pain and sciatica.
How - Start by lying on your back with the heels of both feet on a medicine ball. While pushing your feet down on the medicine ball raise your hips into a bridge position. Contract your glutes as hard as you can and hold the position for a second. Then lower your hips back into the starting position.

Use this exercise as a finisher to your workout because believe me it'll be hard to do much of anything after.

#fitness #fitlife #noexcuses #gymlife #strongnotskinny #fitnessmotivation #getfit #fitnessgoals #workout #gains #mytoronto #toronto #bodybuilding #health #glutes #legday #hamstrings

Ardha Matsyendrasana (Half Spinal Twist Pose)
Also known as the half lord of the fishes pose, this #asana is great for keeping the spine supple, increasing it's #elasticity and; opening up the chest and increasing the oxygen supply to the lungs. Furthermore, this post helps relieve menstrual discomfort, fatigue, back pain and sciatica.

How - Sit up with legs stretched out and spine erect. Bend the left leg, placing the heel next to the right hip. Take the left leg over the right knee. Place the right hand behind you and the use the left hand to hold the right ankle. Breathing out twist the waist, shoulders and neck to the right looking over the right shoulder.
Keep the spine erect and breathe gently. Hold for 30 seconds or so and slowly while breathing in return to the start. Repeat the pose with the other side.

Twist as much as possible against resistance but avoid injury.

#fitness #fitlife #noexcuses #yogalife #strongnotskinny #fitnessmotivation #getfit #fitnessgoals #workout #gains #dubaifitness #mydubai #Dubaimuscle #yoga #health #flexibility #ardhamatsyendrasana

This is green juice. It contains kale, spinach, broccoli, green apple, avocado, parsley, kiwi, cilantro and celery.

What can it do for You?
1) If you're not one for eating salads this will help you get that fibre in your diet.
2) Be a source of micronutrients such as vitamins A, B-1, B-3, B-6, B-12, C, E, K; minerals iron, copper, manganese, phosphorous, magnesium, calcium, zinc, potassium; monounsaturated fatty acids, omega 3 fatty acids and other important compounds like lutein, zeaxanthin, niacin, thiamin and riboflavin which all promote good health and functioning of the organs.

What can it NOT do?
1) DETOX your body by removing toxins - The body is quite efficient at removing waste all by itself. The lungs, skin, liver and kidney have a full time job handling that function. If there's even a slight problem with the functioning of these organs it leads to serious illness and death. So no, we are not plagued by 'toxins'.
https://www.health.harvard.edu/staying-healthy/the-dubious-practice-of-detox

2) Burn Fat - A calorific deficit helps one burn fat. If you restrict your diet to only juices, you may see a dramatic loss in weight. And that's probably because you will lose muscle and water weight. But it also puts your body in starvation mode (where it will try harder to retain fat) and the second you resume a normal diet the fat will rebound. http://www.livestrong.com/article/539421-does-juice-fasting-cause-fat-loss/

So take all this talk about juicing and detoxing with a pinch of salt. It's awesome to juice but keep the reason as loading up on fibre and micronutrients.

#fitness #fitlife #noexcuses #gymlife #strongnotskinny #fitnessmotivation #getfit #fitnessgoals #workout #dubaifitness #mydubai #Dubaimuscle #health #nutrition #greenjuice #detox #vitamins #minerals #micronutrients

Usthrasana (camel pose)

As much as I love lifting weights and running, an important aspect of Fitness, a very very functional aspect is flexibility. Although I don't agree with the spiritual side of yoga (Chakras, ascending to a higher self, etc.), I do agree that it can help maintain and improve flexibility and; keep the spine and joints supple.
This pose is great for helping with digestion, strengthening the spine and shoulders, improving upper and lower back flexibility, easing lower back pain, improving posture and reducing menstrual discomfort in women.

How - Start in a kneeling position, the knees in line with the shoulders, soles of the feet facing the ceiling and hands on the hips. While inhaling tuck in the tail bone and arch the back while sliding the palms over to the feet till the arms are straight. Maintain the position for 30 or so seconds and then while breathing out slowly return to the start.

Tips - keep the neck in a neutral position and keep a cushion underneath the knees to ease into this asana.

#fitness #fitlife #noexcuses #strongnotskinny #fitnessmotivation #getfit #fitnessgoals #workout #dubaifitness #mydubai #health #yoga #instafit #flexibility

An early morning jog at marine drive is not just good #cardio but also a great way to release any stress one's carrying.
Sometimes It's not just what you do but where you do it. Getting up at 6 am is easy when the weather is this spectacular. The fresh sea air does wonders for the mind and body.
#fitness #fitlife #noexcuses #strongnotskinny #fitnessmotivation #getfit #fitnessgoals #workout #gains #mumbaifitness #mymumbai #bodybuilding #health #marinedrive

#sumodeadlift

When you're travelling and your hotel actually has a competent gym - it's like finding a diamond in the rough. You've got to capitalise on this moment.
Hit 90 Kg for 6 reps and repeated that for 4 sets. It's not my best and definitely not a PR but hey if I'm struggling to maintain some form of a routine in a different country then definitely not too shabby.

I would recommend this variation of the conventional #deadlift for those who have lower back pain, lower and upper back inflexibility or are tall. For this movement one needs flexible hip adductors (inner thigh muscles). Keep lifting! Keep moving! Keep Fit!

#fitness #fitlife #noexcuses #gymlife #strongnotskinny #fitnessmotivation #getfit #fitnessgoals #workout #gains #dubaifitness #mydubai #Dubaimuscle #bodybuilding #health #pullday

Arnold Press - Named after famed bodybuilder #arnoldschwarzenegger the #arnoldpress is a harder variation of the regular shoulder dumbell press. Use this movement to build all three of the main muscles in the #shoulders and improve #shoulderstability
How - Start by sitting on a bench with back support keeping the dumbells next to the torso at about upper chest level, palms facing the body and elbows bent. The starting position should like the contracted portion of a dumbell bicep curl.

While breathing out slowly and raising the weights, rotate your palms till they are facing forward. Continue to lift the dumbells till your arms are overhead and pause for a moment. While breathing in return to the starting position, lowering the weights and rotating the palms back towards the body.

Maintain a tight core through out, keep a steady pace and allow full rotation with the weight. Always keep trying variations of exercises to maintain intensity and interest; and of course avoid plateaus.

#fitness #fitlife #noexcuses #gymlife #strongnotskinny #fitnessmotivation #getfit #fitnessgoals #workout #gains #dubaifitness #mydubai #Dubaimuscle #bodybuilding #health #latergram #pushday

Single arm bent over rows - So for a wider, thicker back there are 2 pull movements that have to be incorporated into your workout - an overhead to downward pull like pull-ups and a pull perpendicular to the body like rows against resistance.
This month after deadlifts and pull-ups I like to do dumbells rows as opposed to the barbell rows as they provide a longer range of motion. Plus it's easier to maintain form when going heavy (unlike barbell rows where proper form limits resistance). How - start by placing the right knee on the bench and place the other leg parallel to the bench with a wide stance to maintain stability. Grab the dumbell with a neutral grip. Keep the spine in a neutral position, core tight and shoulders pinched. Drive the dumbell back towards the hip in a rowing movement as shown in the video while breathing out. The important aspect here is controlling the movement as much as possible. Avoid using momentum as most people tend to. And finally, feel it in the lats.

Complete reps for one side and then repeat with the other arm.

#fitness #fitlife #noexcuses #gymlife #strongnotskinny #fitnessmotivation #getfit #fitnessgoals #workout #gains #dubaifitness #mydubai #Dubaimuscle #bodybuilding #health #lats #pullday

Incline Dumbell Press - As I sat on the incline bench press ready to start an explosive push day my friend Ronaldo (a PT) told me to try this alternate exercise which is easier on the shoulder joints. This is a great compound exercise to build strength that focuses on the chest while also working the shoulders and triceps.

How - Set the bench on the first incline level. Sit down and using a neutral grip hold the dumbells and place them on the thighs. Depending on how heavy the weights are use the thighs to propel the weights up while lying down and bring them close to the chest.
Extend the arms and push the weights up, gripping them as tightly as possible for shoulder stability. Avoid banging them together to keep the shoulders safe from injury. To increase tension in the chest stop the extension slightly before locking the elbows. Bring them back down keeping them at a slight angle upto chest level. Keep the shoulder blades pinched throughout the set.

An important part of fitness is accepting criticism and following the advice when it comes from a credible source.

#fitness #fitlife #noexcuses #gymlife #strongnotskinny #fitnessmotivation #getfit #fitnessgoals #workout #gains #dubaifitness #mydubai #Dubaimuscle #bodybuilding #health #pushday #chest

From crystal clear waters with shocking visibility of 16m to the staggeringly beautiful biodiversity underneath the Indian Ocean, scuba diving at this island paradise was a once in a lifetime experience.

Not only was I lucky enough to spot a pod of dolphins zoom past me but a scared little octopus made it's acquaintance too.
2 dives each lasting about 40 minutes really tired me out. Contact #scubafishzanzibar for a very well organized and professional diving experience in Zanzibar. My divemaster Salu was the most patient and helpful guy so try and ask for him.
#fitness #fitlife #noexcuses #strongnotskinny #fitnessmotivation #getfit #fitnessgoals #workout #gains #bodybuilding #health #PADI #Scubadiving #zanzibar #mnemba #hobby

Prisoner Squats - This is an amazing bodyweight exercise which builds strong quads and hamstrings (major thigh muscles) and glutes. It also helps with upper body mobility. If performed with good form and high reps you can build tree trunk thighs like Mike Tyson did when he served time.

Form - Start out with feet slightly wider than hip width apart. Keep the toes pointed slightly outwards to avoid knees collapsing inwards. Place hands behind the head and keep the back straight. Keep the core tight throughout the movement and squat down by pushing the hips back and bending through the knees. Go as deep as possible without dropping the chest. While standing up drive through the heels and glutes. Make sure the feet are always firmly rooted to the ground.

No more excuses!

#fitness #fitlife #noexcuses #gymlife #strongnotskinny #fitnessmotivation #getfit #fitnessgoals #workout #gains #dubaifitness #mydubai #Dubaimuscle #bodybuilding #health #squats #legday #latergram

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