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Nitracore  💪 Fitness Tips & Workouts 🍏 Healthy Meals & Tricks 🙌 Join Our Facebook Community For More 👇

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Lying On Bench Biceps Curls
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📷 Post Credit to @michaeldaboul
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❌ To the neck - your shoulders will push half of the weight in this way
✅ To the forehead - you will work exactly on the right target muscle without using your shoulders.
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Learn how to train right and safe.
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#bodybuilding #fitness #aesthetics #eatclean #shredded #lifting #gym

One Arm Row - Proper Form
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📷 Post Credit to @samiotaki_official
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Exercising your upper back without machinery isn’t easy, but the one-arm dumbbell row does a good job. This exercise also strengthens your biceps and shoulders. Be especially careful if you have lower-back problems.
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#getfitnow #getfitstayfit #healthylifestyles #instafitfam #instafitsociety #fitnessaddicted #getfitordietrying #instahealthy #wellnesscoach

Protecting the Elbows on the French Press
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📷 Post Credit to @pace.training
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❌ Don’t get me wrong, a little elbow flare is fine, but don’t let it get excessive to the point where this top picture is. This issue is mainly due to going too heavy on this movement. Your bodies natural instinct to compensate the weight overload will be to shift it outwards and onto the elbows. .
Not only will this put a dangerous amount of stress on your joints, but it will also take away from that muscle tension on the triceps. So yeah, it’s pretty much a lose lose scenario.
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✅ To fix this, keep those suckers nice and tucked. Drop the ego, and select a lighter weight to do so. I typically only use dumbbells ranging anywhere from 50-65 lbs depending on how I’m feeling that day. I don’t necessarily ALWAYS use as extreme of a tuck as I am here, but I really wanted to get the point across easily here with a clear differentiation between the two pictures illustrated above. .
Don’t stress if they flare out a little bit, just don’t let it get extreme.
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#alphalete #urbanoutfittersmens #fitnesstips #onlinetrainer

LANDMINE PRESS - Proper Form
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📷 Post Credit to @nickflexx
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This is one of my favorite exercises for targeting the upper and middle chest and it’s also really easy on the shoulders. The picture on the left shows the correct form with a tight core and the picture on the right shows incorrect form with a bent over stance.
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HOW TO PERFORM THIS EXERCISE
•Grab the barbell with both hands right at the end
•Put your palms together to create a solid base
•Slightly leaning towards the bar start pushing it away from you
•During the whole time keep the chest tight, elbows tucked in together and shoulders back.
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❌ DONT DO IT❗️
1. Do not lean too far forward
2. Do not rock the weight
3. Do not bow your elbows
4. Do not lock your arms out
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#chest #triceps #arms #shoulders #fitspo #chestday #muscle #abs #shredded #gains #physique #ripped #bodybuilding #muscles #sixpack #gymlife #instafit #fitnessmodel #strong #aesthetics

Bicep Curls - Proper Form
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📷 Post Credit to @michaeldaboul
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❌raising elbows forward.
✅keeping elbows same line with shoulders.
Learn how to train right and safe.
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#bodybuilding #fitness #aesthetics #eatclean #shredded #lifting #gym #gymlife #body #fit #muscle #abs #train #aesthetic #bodybuilder #lifestyle

PUSHUPS
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📷 Post Credit to @vincelamfitness
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Definitely one of my favorite exercises. Im a huge fan of calisthenics, and I think they are extremely important for a well developed physique.
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I know many of you guys already know how to do a proper pushup, but this is mainly for my other peeps who may still struggle with them. I was actually doing them wrong for a while until I had someone take a picture of my self. If you’re ever curious about your form, have someone take a picture!
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✅ TIPS:
1.Keep your hands right underneath your elbows
2.Tuck your elbows in slightly
3.Keep your core flexed all times
4.Make sure your glutes are flexed (posterior pelvic tilt)
5.Head in a neutral position
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❌ DON’TS:
1.Flare your elbows out
2.Loose core
3.Glutes relaxed
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#chest #stretch #stretching #shoulders #health #wellness #posture #fitness #fit #motivation #workout #athlete #athletics #fitness #workoutmotivation #fitfam

V-bar barbell row - Proper Form
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📷 Post Credit to @michaeldaboul
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❌ To the chest
✅ To the abs
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Learn how to train right and safe.
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#aesthetic #bodybuilder #lifestyle #inspiration #workout #strong #ripped #hardwork #powerlifter #fitspo #physique #diet

Cable Positioning on Chest-Flyes
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📷 Post Credit to @pace.training
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When it comes to flyes, cables are my preferred option over the pec-dec and dumbbells. They’re just so much more versatile. But what positioning should you select for the cables?
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Upper: If you’re looking to target your upper chest, set the handles fairly low, and scoop from the bottom up. A lot of people have the impression that pulling from the bottom hits the lower chest, but it actually targets the upper chest. Keep those elbows slightly bent and use mind muscle connection to pinch those upper pecs together.
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Lower: On the contrary, if you position the cables at a high angle and scoop downwards, you’ll be targeting the lower chest. I can generally go a tad heavier pulling from the top to bottom, then pulling from the bottom to the top, so make a mental note of that. Make sure to still Lee that slight bend in the elbows (picture hugging a log) #trainingwithpace #onlinetrainer #personaltrainer

Cable one grip triceps extension
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📷 Post Credit to @michaeldaboul
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❌ Arms lower than shoulders.
✅ Arms same line with shoulders
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Learn how to train right and safe.
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#bodybuilding #fitness #aesthetics #eatclean #shredded #lifting #gym #gymlife #body #fit #muscle #abs #train #aesthetic #bodybuilder #lifestyle

Chest Press Machine - Proper Form
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📷 Post Credit to @nickflexx
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I often see a lot of people doing this machine incorrectly which can lead to shoulder, elbow and wrist problems. In the picture above as you can see the incorrect way has my elbows flared which is putting stress on my shoulders and not contracting the chest correctly. Here’s how to do the exercise the right way! ⬇️
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🤷HOW TO PERFORM THIS EXERCISE
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1. Sit down at the chest press machine with your back up against the back rest and torso erect.
2. Grab the handles with your palms-down, tuck elbows do not flare them.
3. Push the handles away from your body by contracting the chest, until the arms are close to full extension
4. Bring the handles back towards you as you breathe in.
5. Repeat for the necessary amount of reps!
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❌ DONT DO IT❗️
1. Do not flare your elbows when pressing
2. Do not raise your butt off the pad
3. Do not press with bent wrists
4. Do not lock your elbows at the top
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- I hope you guys enjoy my tip and let me know in the comments if you have any questions or feedback! ⬇️
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#fitnessgoals #fitfam#workouttips #fitnessmotivation#bodybuilding #fitness#workoutmotivation #lifestyle#inspiration #fitnesstips #flexibledieting#diet

ROW THEM CALVES - Standing Calf Raises
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📷 Post Credit to @nickflexx
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The picture on the top shows the calves fully stretched and the picture on the bottom shows the calves not fully stretched
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HOW TO PERFORM THIS EXERCISE
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1. Adjust the shoulder pads of the calf raise machine to fit your height.
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2. Place your shoulders under the pads provided and position your toes facing forward, The knees should be kept with a slight bend; never locked.
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3. Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time.
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4. Hold this contracted position for a second before you start to go back down.
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5. Repeat for the necessary amount of reps!
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❌ DONT DO IT❗️
1. Do not bounce the weight
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2. Do not do half reps, GET A FULL CONTRACTION!
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3. Do not stick to the same rep range
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4. Do not neglect them

Leg Press - Proper Form
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📷 Post Credit to @fares.la
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❌ Knees locked - puts a significant tension on your knees and you also allow your quads to rest.
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✅ Knees bent - muscles remain contracted and there's more stability.
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#bodybuilding #fitness #aesthetics #shredded #ironaddict #gym #gymlife #fit #muscle #abs #train #aesthetic #bodybuilder #lifestyle

Bench Press Proper Grip
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📷 Post Credit to @michaeldaboul
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We all know there is two type of grip, both are used and both are right. ❌ Finger out (suicided grip) - Sometimes it helps to lift heavier, but is it worth the risk? As most of you know a couple of bodybuilders died because of this grip when the bar fell down because of the weak grip.
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✅ Finger in (safe grip) - a strong grip helps you control the bar throughout the rep.
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Learn how to train right and be safe.
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#bodybuilding #fitness #aesthetics #eatclean #shredded #lifting #gym #gymlife #body #fit #muscle #abs #train #aesthetic #bodybuilder #lifestyle

Hammer Strength Chest Press Machine
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📷 Post Credit to @officialrichardji
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This machine is a great way to target your chest and triceps not to mention it also works out your shoulders too! You will need to load the machine with weighted plates and the trick here is to have the seat adjusted so that the handles of the machine are in aligned with your lower chest in the starting position. .
Then as you perform the exercise push forward and inwards and squeezing your chest and triceps at the top of the movement.
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#chestworkout #chestday #chest #bigchest #exercisetips #workouttips #bodybuilding #igfit #igfitness #fitnesstips #workout #tips #muscles #exerciseanatomy #chestpress #hammerstrength

Biceps Concentration Curl
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📷 Post Credit to @michaeldaboul
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❌ Don’t let your shoulders do half of the job.
✅ Let your biceps do the whole job.
Learn how train right and safe
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#bodybuilding #fitness #aesthetics #eatclean #shredded #lifting #gym #gymlife #body #fit #muscle #abs #train #aesthetic #bodybuilder #lifestyle #inspiration #workout #strong #ripped

Standing Barbell Curls Proper Form
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📷 Post Credit to @pace.training
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How Much Sway is too Much? ⬇️
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The Standing Barbell Curl is hands down one of the best mass builders for the biceps. Leaving this classic exercise out of any arm regimen is a crime. Admittedly, some sway can be ok on these when the eccentric phase (way down) is controlled: As this is where roughly 75% of muscle fibers are being torn, it’s not really a big crime to cheat on the way up. But when does it become too much? Read down below.
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❌ The second those shoulders come back, and are not on a straight plane with the lower back is when you’re in trouble. Throwing the weight backwards like this is literally asking for a detrimental lower back injury that could easily end your lifting career. I know that sounds drastic, but I’m being dead serious here guys. The lower back is NOT something you want to play around with. Sure, you may be fine getting away with form like this for a year or so. But guess what? One day, it will just snap/a disc will misalign, and you’ll never be the same again. .
✅ Ok, enough with the scary stuff 😂. So how do you fix this? It’s simple. Just don’t throttle the weight back like a total moron. Pay attention to that plane. As I’ve said countless times before, take a picture from the side if you need to. As silly as it sounds, this is very beneficial when it comes to form checking yourself with any exercise. Keep in mind, a little sway every now and then is FINE, and can even be beneficial for progressive overload: just don’t make a habit out of it/let it become extreme .
Have a friend that’s the sway king of Curls? Tag them down below to save them

Cable Abs Twist
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📷 Post Credit to @michaeldaboul
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❌ Keeping shoulders up - Less work on your abs and your obliques
✅ Taking the shoulders down with rotating your waist -
Working on the targeted muscle group.
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Learn how to train right and safe.

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#abs #obliques #shoulders #workout #body #training #absday

LATERAL SHOULDER RAISES‼️
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📷 Post Credit to @vincelamfitness
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🛑 Before everyone rips me a new one, the bottom picture is NOT wrong! The top way is just a safer way to perform lateral raises especially if you’re dealing with an injury!!
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📝Lateral raises (abduction) with your thumbs up reduces the risk of injury and impingement because it clears up greater tuberosity of the humerus out of the way of the acromion process of the shoulder blade.
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⬆️For those of you that struggle with lateral raises, try doing them with your thumb upwards!
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✅TIPS:
1. Keep your arm straight
2. Don’t swing the weight
3. Tight core and back straight
4. Use a light weight and slowly work your way up
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🙏Hope everyone had a great weekend! Please like and follow for more tips!
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#deltoids #injuryprevention #rehab #shoulders #healthyshoulders #rehab #physicaltherapy #health #wellness

Plate Front Raises - Proper Form
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📷 Post Credit to @michaeldaboul
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❌ Bending elbows ✅ Straight elbows but unlocked
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When you bend your elbows while you doing plate front raises you target less fibers on your front deltoids, which results in less muscle building, so keep it straight but unlocked 👌🏻
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Learn how to train right and safe
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#getfitorgetfat #getfitnow #fitnessaddicted #instahealthy #transformationinprogress #cardiotraining #crossfiter #exercisedaily #cardioday #musclebuilding

Knees Rotating Inward on Squats
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📷 Post Credit to @pace.training
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The squat is as classic of an exercise as it gets. This compound is the absolute best way to build up a lower body. As simple as it looks, there are lots of small, mechanical execution points: a lot more muscles at involved in these than just the quads and hammies!
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❌ Knees caving in is one of the most common mistakes when it comes to squats. I over-exaggerated this a tad here to easily illustrate the issue. Most times, you won’t even be aware that your knees are slightly rotating in! A good way to find this out is to either have a friend watch you, or take a video of yourself. This is most likely an issue of weak hips.
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✅ So what can you do to fix this? It’s hard to tell, but I actually have a band in between my knees in the bottom picture. I’m lucky enough that @prooffitness provides these for members at my gym, but if yours doesn’t, you can find them for pretty dang cheap online. This makes it much easier to trigger hip activation, and is a great way to build up that strength, and work on alleviating the issue. You’re also going to want to do some other exercise to build up those hips, such as claim raises.
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Have a friend that could benefit from this tip? Tag them in the comments ⬇️
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#fitspirational #aestheticrevolution #fitnessaddicts #healthylifestyles #instafitsociety #instahealthy #wellnesscoach #exercisedaily #musclemen #cardioday #crossfitfamily

Supination on Alternating Curls
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📷 Post Credit to @pace.training
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Alternating Curls are my all time favorite bicep exercise. They’re just great all around, and are GREAT for adding on mass 💪
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⚠️There’s nothing wrong with the image on the left! The only thing about it is that it’s not as optimal as it could be. With this positioning, the short head of the muscle is mainly being activated. Ok, so how do you engage that long head as well? Read below ⬇️
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✅I’m really focusing on what is called “supination of the wrist” here. There’s the basic punny analogy that it is comparative to holding and actual bowl of soup 😂. Once the palm faces up is when the long head begins to become activated. To really get the most out of it, rotate that wrist even more, and get the pinky above the ulna (outside of the wrist). Doing so will give you the best bang for your buck, working as much of the bicep as possible 👌
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Have a friend that would be interested in learning about supination? Tag them down below! .
#trainingwithpace #onlinecoach #onlinetrainer #urbanoutfitters #mensfitness #exercisetips

PRONE SHOULDER EXTENSIONS
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📷 Post Credit to @vincelamfitness
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😊 Hope everyone is having a great weekend
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✅ This is a great exercise for increasing the range of motion in your shoulders as well keeping your shoulder mobile and healthy.
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🔥 In a shoulder extension, your body uses the latissimus dorsi, teres major and minor and posterior deltoid muscles. These muscles are important for lifting yourself up and having a good range of motion in your shoulders to improve mobility.
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💡This can be beneficial for your workouts and also prevent future injuries!
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HOW⁉️
1.Fine a flat surface where you can hang your arm straight down
2.Grab a light weight dumbbell with your thumbs facing upwards
3.Keeping your arms straight, bring the weight up until it is parallel to your body
4.Slowly return to the starting position
5.Perform 20-30 reps.
⬆️Start with a light weight and slowly work your way up.
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👇🙏Give this a try and tag a friend for some healthy shoulders!
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#shoulders #healthyshoulders #rehab #physicaltherapy #health #wellness #awareness #longtermcare #fitness

Dumbbell Lateral Raises - Proper Form
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📷 Post Credit to @samiotaki_official
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The benefits of the lateral raise are stronger, larger shoulders and increased shoulder mobility. If you brace correctly throughout the lift, your core also benefits, and muscles in the upper back, arms and neck will also feel the strain after a few sets.

☠️ DB SKULL CRUSHERS💀
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📷 Post Credit to @nickflexx
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🤷🏼‍♂️ HOW TO PERFORM THIS EXERCISE-
1. Lie back on a flat bench with a dumbbell in each hand. (Neutral grip)
2. Hold the weights over your chest, palms facing each other.
3. Bend your elbows and lower the weights to the sides of your head.
4. Press back up without locking out your elbows. Keep constant tension!
5. Repeat!
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❌ DONT DO IT❗️
1. To avoid elbow injury, using dumbbells is a much better option than the straight bar or the ez curl bar.
2. Don’t lower to your nose! (lower weight about forehead level or just past your head)
3. Don’t do low reps!
4. Don’t worry about weight!
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This is one exercise that I love doing for triceps. It is very basic movement and I have some tips to share with you along with the ones listed above.When performing this movement, bringing your forearms past 90° is OK! Creating more tension and bringing the weight to your forehead/ past it just hits the tricep at a different angle. You can experiment lowering the weight to different spots to feel how it hits the muscle. Last, do not lock out at the top of the movement as the dumbbells will be directly above your arms which is causing no tension on the tricep muscle. Let me know how you like this exercise!
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#triceps#weights #fitnessfam #gains#macros #shredz #fitspo#fitnessgoals #skullcrushers #fitfam #workouttips#fitnessmotivati

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