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ig_aesthetic_ ig_aesthetic_

319 posts   15363 followers   1112 followings

Fitness e Bodybuilding💪  NO PAIN NO GAIN💪💪💪 👍👍Follow us for more:🔻 📽📽 VIDEO🎥🎥 📷📷 PICS 📷📷 🏋️‍♂️🏋️‍♀️MEMES 🏋️‍♀️🏋️‍♂️

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🔴LOW CABLE CHEST FLY🔴
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✅ The set up is pretty easy: you place the cable at its lower attachment, you grab it on both sides with your palms facing upwards, and you stay in the middle with a slight bent front leg and a straight back leg sitting on its toes. -
At this point you lock your shoulders DOWN and your scapulas BACK, pushing your chest out and maintaining a neutral spine.
From here nothing moves except for your arms: think about hugging someone in front of you! ✅
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❌ The wrong one is the typical dude who either didn't ask for the exercise demonstration or he's loaded the cables too much, not being able to perform the exercise.
His back is rounded which means his shoulders aren't tucked down and his scapulas aren't tucked back. This also means his chest is not sticking out and not getting engaged at all.
At this point the exercise becomes front delt/bicep but also nerve dominant, which will definitely equal chronic nerve pain if done for long... with zero chest growth of course. ❌
Via @pheasyque
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DOUBLE TAP IF YOU WANT THIS MACHINE 👉 Used the Leverage Squats Machine instead of the usual Barbell Squats! The back support you get from these are just too good!
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Thanks @rbnfitness_ for this video🔝🔝
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Who Doesn't Like A Burn?! 🔥💪🏼.
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🙄 To see your abs, diet plays a big role. Yeah, no crap. Its 2017, you already know that. But a lot of people forget one thing: to really make the abs pop you have to build them. Hypertrophied abs will look great even if your body fat creeps up. So what's the best way to build them?
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✅ 4 Friendly Tips :
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1. Abs need resistance to reach their full potential, just like any other muscle group. If you want maximum abdominal definition, you must hypertrophy them. There's no reason to worry about your abs getting "too big" by training them heavy with external load. You won't build a blocky midsection, so stop worrying about it... or stop using that as an excuse to skip ab work.
2. It's important to use a variety of ab exercises because it stimulates different muscles and keeps you challenged and interested. But the truth is that many so-called "upper," "lower," and "oblique/intercostal" movements don't really target those areas as much as you think. For example, there are EMG studies that concluded that the most oblique activation is seen in a reverse crunch, not a twisting movement as you might expect. And while the reverse crunch does produce the greatest muscle activity in the low portion of the rectus abdominis, there's basically no difference in the muscle activity of the upper ab region between a crunch, reverse crunch, or twisting crunch.
3. The abs can and should be trained frequently. So toss your “overtraining” excuse out the window. The “force production potential” of the abs is lower than that of most muscle groups and they're less prone to suffering from a high amount of micro-trauma. Just like traps and calves, the relatively “short range” of motion of most ab exercises means that the amount of work performed (work = force x distance) will be pretty low. "As a result, the ab muscles can be trained more often—so 2-3x’s a week is just fine.
4. The shape of your abs is largely genetic. So don't get caught up on symmetry.
Credit @schoolofmuscle -
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Follow 👉🏻 @ig_aesthetic_ for more! 🙂.
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#abworkout #6pack #coreworkout #obliques #shredded #abs #npc #npcbikini #ifbb #mensphysique #mrolympia

🔴SEATED DUMBELL SHOULDER PRESS🔴 ✅Just like the bench, it is very important to arch your back a little here aswell, so that you can retract your shoulderblades back together. That makes it more of a stable & safe set up to start the exercise with, especially for the shoulder joints & the nerves/tendons that pass there, since you're basically leaving that area "free" of pinching during the movement. Keep your arms at a 45 Degree angle, and focus on keeping your shoulderblades tuck back together, sticking your chest out during the whole exercise execution. That's VERY IMPORTANT. ✅ ❌On the other hand, keeping your back straightly attached to the bench & your arms at a 90 degree angle makes the exercise less stable & less safe. Not tucking your shoulderblades back together makes them move during the exercise by "falling forward". Opposite motions cause those nerves & tendons to get pinched, which then cause shoulder pain. ❌ 👉🏻Tag a friend who suffers of shoulder pain when doing this exercise and show him/her this!
#pheasyque #IIFYM #fitness #entrepreneur #flexibledieting #gym #liftheavy #bodybuilding #powerlifting #fitnessentrepreneur #swolfie #gymshark #alphalete #intermittentfasting #fitnessmodel #aesthetics #fatloss #bulking #dieting #diet #calories #macronutrients #gains #strong #squat #deadlift #shqiptar #kosovo #albania
Via @pheasyque

🔴ARM ANGLE IN THE BENCH PRESS🔴
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Via @pheasyque
Today we talk about the arm angle and why it is important to have your arms directed correctly in order to maximize your strength in this exercise. -
✅In the left picture, arms are at a 75 degree-ish. The reason behind it is that by having your arms closer to your torso you're able to stick your chest out and create a strong upper back shelf which brings your shoulders locked back by arching your back a little, resulting in an aligned aligned upper back-shoulder-chest chain.
Not too close though! Having your arms too much close to your torso will decrease the stress on the chest and basically make it a tricep exercise, so be aware of that. ✅
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❌On the right, the arm angle is greater: up to 90 degrees. Having your arms this wide makes it impossible to lock your shoulderblades back together and stick your chest out, which neglects you from creating a strong "pillow" of muscles against the pad, needed for you to press up.
Further more, having your arms far off your torso in a 90 degree angle, dis-aligns your shoulders from your chest, which end up taking most of the stress. Your chest now doesn't get engaged as much as it should, and your shoulders are facing too much of a heavy weight for them to push up. -
Results? No chest development and shoulder impingement. You get all kinds of nerve pinching this way!❌
Via@pheasyque
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#Glute & Hamstring Demolisher 😱🍑🔥
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1️⃣ started off with 5 sets of 5 sumo squats with a pulse | sumo squats are my fave because they target more of the glutes and place less pressure on the knees

2️⃣ 4 sets of 5 single leg straight leg DL to reverse lunge (each leg) to ➡️ 10 pulses straight leg DL

Song: Falls | ODESZA
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Credit: @whitneyysimmons #fitness #fitfam #fitspo #motivation #workout #workoutvideo #legday #gym #gymwear #leggings #abs #diet #prep #bodybuilding #aesthetics #gains #gainz #nutrition #healthy #physique #girlswholift #tutorial

🔴MAXIMIZING STRENGTH WHEN BENCH PRESSING🔴
Credit @pheasyque "This is an advanced topic, but if you nail it down in the early stages, your strength will skyrocket. -
When it comes to bench pressing very heavy and continuously getting stronger, the whole body has to get involved. No, I'm not joking. -
Those who're very experienced at it will know that once the baby gains have been made, only perfecting the exercise will allow strength to go up, which is exactly why I drew this infographics.
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Perfect technique is what you're looking at.
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Even though it's a chest exercise, your whole body has to be set in the right position to express your maximal strength potential: this means locking your scapulas back together and create a strong shelf, have a good arch with a squeezed butt, and your feet/toes planted to the ground. -
NOTE: ‼️each of the 3 points stay attached to the pad for the whole movement. Your torso & legs don't move at all‼️
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Each of these 3 points have to push against the pad, directing the force towards the bar, which has to move up. If you've never tried this and you are going to, you'll notice your bench press strength going up very fast, that's because you're now pushing with 3 force generating spots, instead of one (I didn't know how to call them so I called them this way). -
Powerlifters, take notes! (Unless you do this already) ✍🏻✍🏻✍🏻"
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Maybe tag someone who sucks at bench pressing and needs to know about these 0.02 cents!
Via @pheasyque
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🔥😳😂THE FEELS.. TRUE OR FALSE?

Can you relate?

Thoughts? 🤔 What do you guys think?

COMMENT BELOW!

Athlete: @hulk_the_unstoppable.
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