gonitracore gonitracore

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The Conventional Deadlifts
[Setup]
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📷 credit: @ejmfittips
Caption: @eliteleveltrainer
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Let’s talk about conventional deadlifts for a minute. It’s a strength building, fat melting, muscle gaining wonder-move. It requires almost every muscle in your body to work as the well oiled machine you are (am I the only one who oils themselves up at the gym)?
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ANYWAY there’s nothing like the awesome feeling of a clean rep PR, but on the other hand nothing feels worse than a garbage pull. And most of the time...it’s your setup. .
👎Check the guy on he left, he has himself ready to load the low back and leverage through the lumbar spine to pivot the weight up. But as he’s grabbing his upper back rounds forward and pulls the back even tighter. This is a surefire recipe for injury
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👍Now check the stud on the right. He dropped his hip JUST ENOUGH to keep his back nice and tight to brace his core. He tightens his hamstrings and locked his legs in a ready position to fire off his glutes and extend his hips to DRIVE himself to stand. This puts him in mechanical advantage over the weight because it keeps the load close to his center of gravity. He only PULLS through a braced upper back and stiff arms. He remembers to pull his scapula down and back so he doesn’t pull a shoulder muscle. He pulls that bar up like it’s his JOB. Like a boss.
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DON’T SQUAT THE DEADLIFT
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📷 & post by: @pheasyque
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It’s extremely common to see newbies “squat” their deadlift, but what’s worse than that, is that some coaches actually advice people to do so. There couldn’t be a faster way to snap your lower back, honestly
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✅✅✅When you’re performing a deadlift, you want to keep your hips ABOVE your knees for 2 reasons
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1️⃣ the higher your hips, the less quad engagement and the more hamstring engagement there’ll be
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2️⃣You’re able to keep your back tight which is TOO important for lower back health
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3️⃣your shoulders will either be in line or beyond the bar, creating a favorable leverage for you to pull off of
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❌❌❌Sitting too low will instead cause many consecutive problems: -
1️⃣Sitting too low simply won’t allow you to keep your lower back tight, quite infact, it’ll tilt posteriorly, making you start with a ROUNDED lower back. Which is almost never safe, especially when deadlifting
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2️⃣You’re not doing this exercise for your quads
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3️⃣Your shoulders are behind the bar, creating a NON-favorable leverage
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PLEASE do not squat the deadlift, and definitely don’t deadlift the squat!
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Triceps Extensions
[Proper Form]
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📷 Post Credit to @michaeldaboul
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❌ Elbows out - you put more tension on your shoulders and you are more focused on pressing the weight as opposed to working the triceps.
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✅ Elbows in - tucked in elbows always put more tension on the triceps muscles and makes the exercise much more effective
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PROPER SHOULDER PRESS✅
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📷 Post Credit to @samiotaki_official
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Apply this for:
1) A Greater shoulder tension/activation.
2) Less help from the Triceps muscle.
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If you're having problems building shoulders, try this little twist in your shoulder press to add more tension and activation, you'll feel the difference and definitely see the gains✅
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Have a great shoulder workout❤️
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#aestheticsovereverything #getfitnow #getfitstayfit #fitnessaddicted #crossfitfam #transformationinprogress #cardiotraining #crossfitathlete #crossfiter #crossfitlove #cardioday

CHIPOTLE BOWL
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FAT LOSS🆚MUSCLE GAIN
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📷 & post: @evolvetrainingsystem
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Do you want to be able to incorporate your favourite meals regardless of your goals? Or is it that you and your partner can never make up your minds about what to prepare, since you both have different goals and end up at McDonald’s anyways 😂. DON’T WORRY I GOT YOUUU
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How to prepare
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For the rice:
If you don’t know how to cook rice please look it up on the web, I’m not going to be covering something that basic. Just remember to squirt some lime on it and chopped cilantro is optional
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The Meat:
Season with 1 tsp garlic powder and 1 tsp black pepper. Fry or bake up to you. (Frying i more calories)
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Keep it simple
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Dumbbell "Chest" Fly's
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[Form & Technique]
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📸 & post by: @sporbilinci
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🚫The most common mistake in the "Dumbbell fly" movement is to bend the arms and lower the arms too much while opening.
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By doing this you end up putting more emphasis on the muscles in your shoulders rather than your chest
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✅ in order to properly engage the chest the arm opening should be parallel to the side and the forearm opening is at an average 45 ° angle
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You can touch the dumbbells at the top to provide a static (isometric) contraction of your chest muscles, or you can keep them under constant tension by opening the arms back to the side and avoiding the burden above the chest muscles
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BOOTY BUILDING EXERCISES
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📷 & post: @syattfitness
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☕️Point is, a nice butt is a very nice. And if you want to build a nice nice butt there are many ways to do it. But sometimes you might want to build a nice nice butt without building your legs. And that’s ok because we all have goals and all goals are valid. And as long as you’re working towards a nice nice butt I think we can all be in agreement that we’re creating a positive environment in a nice nice world.
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🦄Anyway. If you want to build a nice nice butt without building your legs the key is to emphasize exercises known as “hip dominant.” These are exercises that use mostly glutes and hamstring and very little quad. Nearly all of these exercises have the knees almost straight while the hips create the movement (flex and extend) to force your nice butt to fire and grow into a nice nice butt.
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🦄As for how many sets & reps you should do, the options are many & neither is “right” nor “wrong.” Generally, some exercises (sumo deadlift, barbell hip thrust) can be heavy for 3-5 sets of 3-5 reps whereas other exercises (SL RDL, SL Hip Thrust) can be moderate for 3-4 sets of 6-12 reps, & others (Back Extension, Cable Pull Through @lukeguldanofficial ) can be lighter for 2-3 sets of 12-20 reps
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✅SQUAT: [STABLE SQUAT]❌
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📷 & post: @fitness_iq
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In order to have the most mechanically sound squat, you need stability both at the knees AND feet.
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What this means is that your knees should track over your toes regardless of stance if you want to produce an efficient amount of force in the most effective/ safest manner possible.
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That being said, a cause of why your squat might be unstable and you're potentially being cut off your power/ strength is due "knee valgus" which can be caused by flat feet/ foot pronation resulting in internal rotation of the knee/ hip such as in the picture above and this can cause knee issues over time.
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Other factors that can attribute to "Knee Valgus" that are fixable [ not genetic structure ] can be weak abductors relative to adductors and if that's the case you'll have strengthened them.
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I know some of you will say "well, so and so knees buckle and they're a top level lifter". My thing with "knee valgus" is, was it controlled or was it NOT controlled? In the sense of active structures stabilizing the knee it or just passive structures working which can lead to an injury.
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My advice would be to strengthen those imbalances, work on your foot's arch and lower the load if you need to so that you're able to get strong with the most efficient motor patterns for the sake of longevity in the game.
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Check @dr.jacob.harden and @vinnierehab on how to fix a flat/pronated feet
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Range Of Motion
[The Leg Press]
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Can You Go To Far⁉️
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Caption by: @eliteleveltrainer
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When it comes to building muscular legs, there’s no denying that there are many ways to go! Squats are usually at the top of most experienced lifters list, however the leg press has earned its keep as a great lower body developer. This is especially true when people complain that “squats” hurt their knees, or their back
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To be clear: the leg press does NOT replace the squat but can be considered a safe alternative or at the very least an additional compound on leg day. That isn’t to say that the leg press is not without its risks! Consider the two photos
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✅The left photo tells another tale: a neutral spine from neck to tailbone keeps the spine safe will performing the lift. All three joint mechanics are aligned properly and distributes the weight fully. If ROM is limited due to ankle tightness, knee pain, or hip issues consider altering foot position for a more desirable hip and knee and ankle angle OR.... lower the weight! When one joint is limited the other two will take up the slack. .
⚠️The right photo is cautionary space in the front thoracic space is still neutral but you will notice the depth increases. This isn’t wrong however pressure is now transferred into pulling the hamstrings and shortening the hip. This pulls muscles of the mid/upper back. This coupled with a hiking up of the hips❌❌ off the pad, and you’ve pulled the lower back to its maximum and at this stage becomes a breeding ground for low back strain and herniated discs
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However, being mindful in this depth yields desirable results: strengthening end limit hip flexion. IF your hips are too tight one of two things will happen: hips will pop up( low back stress) OR ankles will shorten and the heels will pop up ( putting knee at risk). So just use caution when attempting greater ROM
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4-Squat Variations
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📷 & post by: @syattfitness
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Today I've got 4 squat variations to show you - 4 of my personal favorites - each of which trains your body in a different way to move better get stronger, leaner, faster, and more explosive. Try one, Merlins Beard, try 'em all! They're certainly not for the faint of heart but, not to worry, should anyone pass out I've got a fresh batch of mandrake juice brewing that'll be ready in a day or two.
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🦄1.5 Squats are a demonic tool in which every rep is really 1.5 reps. You go all the way down, half way up, all the way down, and all the way back up to complete a single rep. It burns the living horcruxes out of your quads and, believe you me, that's not something to joke about.
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🍕Pause Squats are simple - not easy - in that you pause for 2-4 seconds in the bottom position of every rep (which is great for improving maximum, starting, and explosive strength).
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🦄Box Squats are a great teaching tool for any witch or wizard who hasn't squatted much and/or has trouble finding their balance. Plus, they're much easier on the joints and tend to hit your glutes/hammies better than "free squats."
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🍕Finally, Front Squats are the worst invention since the crutiatus curse but they work something extraordinary and are one of my all-time favorite squat variations especially for athletes and anyone with shoulder
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EAT YOUR EGGIES
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📷 & post: @syattfitness
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🦄You ready for the poop storm in the comments? Strap in and hold your Nimbus 2000 toight
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☕️First things first --> eggs do NOT raise your cholesterol. It's a common myth that's been debunked time and again. Doctors USED to think eggs would raise your cholesterol because they're high in cholesterol. But what we've found over the years is your body has a negative feedback loop. Which basically means the more cholesterol you eat, the less it naturally produces. And the less cholesterol you eat, the more it produces. So if you're healthy and strong and don't have any pre-existing cholesterol issues...you have no reason to worry about eggs negatively impacting your cholesterol.
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🦄Not to mention...cholesterol is wicked important! Without cholesterol we wouldn’t be alive. We need it to live and function. So the goal of a healthy diet isn’t to eliminate cholesterol. It’s to eat in a way that balances your cholesterol and keeps it in a healthy range (which comes from maintaining a healthy body composition, eating high quality foods, and being physically active).
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☕️Cholesterol aside, eggs have so so so so so many vitamins and minerals and health benefits it's mind boggling. There's research saying everything (both good and bad) but the most well performed, peer reviewed data tells us eggs help reduce weight, maintain a healthy body composition, increase your HDL cholesterol (the good kind), tremendously improve your eye health, and a muggle ton more.
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🦄Do you need to eat eggs? No, of course not. And if you choose not to for any reason, that’s totally fine.
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🦄Just remember they’re nothing to be afraid of and, actually, have a lotttt of health benefits
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Elbow Placement on The Skull-Crusher:
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📷 & post by: @griffduncanfit
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The skull-crusher is a classic exercise for building the long head of the triceps. The key to this movement is all in the elbow positioning
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❌A lot of people have the tendency to place their elbows too far forward, and let them flare out. Doing so places a lot of unnecessary tension on the joints, and can easily lead to an injury, or long term damage
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✅Bring the elbows back, and place the weight behind your head. Not only does this prevent injury, but it engages the muscles a WHOLE lot more. Sounds like a win win to me!
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