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perpetual_performance_r perpetual_performance_r

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Rihanna  •Personal Trainer •Strength & Sport Performance Coach •Rehabilitation Master Trainer •Integrative Movement Specialist •Customized Online Programs

The one-arm dumbbell row, when performed correctly, is one of the most versatile "bang for your buck" upper body exercises.
The movement involves scapular retraction and depression, along with spinal extension and compression through the thoracolumbar region, and also acts as a core stabilization exercise through anti-rotation and anti-flexion.

The row is typically intended to work the latissimus dorsi, rhomboids, lower traps, and erector spinae, and requires a large degree of stabilization from the rotator cuff.

Your spinal position can influence your shoulder mechanics. As the lats are supposed to retract and depress your scapula, the row movement will only work properly if the spine isn't stuck in kyphosis.
A rounded back will limit the mobility of the scapula and make the exercise impossible to work the lats. By "straightening out" the spine and getting it into more of a neutral position, you allow the shoulder blade to move properly and get the lats and rhomboids to pull properly. As well step further away from the hands to shift the focus to the last, rather than the upper back.
These will give you thoracic extension needed to not just do the exercises safely but to get the last working harder.
#trainning #personaltrainer #strength #rowing #pushups #pullups #fitgirls #fitnessmotivation #fitmom #fitnessblogger #girlswithabs #girlswholift #weightloss #Fatloss #fitgirlsguide #girlswithmuscles #Crossfit #functionaltraining #athlete #sport #gym #workout #exercise #strengthtraining #fitspo #fitfam #Health #kuwaitfitness #dubaifitness #dxbfitness

Triceps Dips!

Dips are a compound, body-weight exercise.
In any list of best-ever triceps exercises, it would be hard-pressed to find one equal to Dips.
Unlike some triceps movements, Dips hit every head of the triceps: the long, medial, and lateral. While it's okay to target individual heads to bring up weaknesses, the core of your triceps program should revolve around big movers like the Dip.
The problem with Dip is, most people use incorrect form. This has given the Dip a bad reputation as a "shoulder killer." The truth is that Dips bother some lifters' shoulders because they have pre-existing, underlying shoulder issues that need to be addressed however proper form is key to avoid shoulder injuries.
Triceps dips guidelines:
Torso more upright
Legs back
Narrow hand width
Elbows closer to the body
Squeeze the glutes and keep your abs engaged to maintain form
Lock out elbows in top position
Shoulder drops slightly below the elbow at bottom
Head neutral (Don't look up or down).
It's a good idea to combine Dips with pulling exercises that train muscles that work in opposition to the chest, triceps, and front shoulders like Chin ups.

#strengthtraining #strength #triceps #Chest #shoulders #girlswithabs #girlswholift #training #personaltrainer #lornajane #fitfam #Fitmom #fitgirls #fitnessmotivation #fitspo #fitgirlsguide #fitnessmodel #Gym #exercise #lift #girlswithmuscle #kuwaitfitness #dxbfitness #dubaifitness #GCC #bodyweighttraining #aesthetics #gymnastics #calisthenics

Training Plateaus!

A training plateau is a time when you are no longer progressing in your workouts.
Eventually everyone will run into a point in their training when they have a stop in their progress whether it is losing weight, muscle gain, strength increases or just overall performance.

The major reasons you plateau in your training include lack of recovery, variation, sleep, poor nutrition, and stress.
Some of these things are inevitable because life happens. However, if you want to bust through that plateau, make sure that you are recovering properly, periodizing your training, getting enough sleep, eating the right diet for your goals, and working hard to manage stress in your life!
#plateau #Training #Train #weightlifting #strenghttraining #recovery #Gym #workout #exercise #personaltrainer #bikelife #weightloss #fatloss #muscle #metcon #cardio #outdoortraining #cycling #girlswholift #girlswithabs #fitnessmodel #fitmom #fitgirls #fitfam #fitspo #stayactive #Travel #fitgirlsguide #diet #bike

You’re not going to feel the impact moment to moment. You’re not going to see the results day to day. You’re not going to feel different week to week.

But if you keep on showing up, doing something every day, doing your best, learning, growing, adjusting and being resilient despite the setbacks and tough stuff, you get to wake up a year from now a completely different person, doing something completely different.
Don’t measure your progress in minutes, days or weeks. Measure your progress in lives impacted, level of purpose and fulfillment and the sustained joy you feel at creating something you love in every moment.
#fitness #fitmom #fitgirls #fitmotivation #Tbt #paddleboarding #Sea #outdoors #watersport #Sport #athlete #inspiration #personaltrainer #Squat #Deadlift #metcon #training #fitgirlsguide #fitnessmodel #summer17 #gym #exersise #nogymnoproblem #Dxb #Fitfam #fitspo #girlswithmuscle #girlswithabs #girlswholift

Integrated & functional training methodology incorporates all components in training program to improve all biomotor abilities, builds high level of multiplanar, multidimensional, and functional strength, neuromuscular efficiency and dynamic flexibility.
#functionaltraining #strength #trainning #lunges #Workout #Gym #Fitmom #leangains #weightloss #Fitspo #fitgirls #fitnessmotivation #kuwaitfitness #dxbfitness #dubaifitness #gymwear #trainer #personaltrainer #Summer #beachbody #girlswithabs #Abs #girlswholift #fitgirlsguide #strengthandconditioning #lornajane

From an early age I developed a love and passion for physical fitness. It made me feel powerful, capable and was a means by which I could practice what I now call “emotional alchemy.” If I become sad or anxious I transform those emotions to motivation and channel that energy into my workouts.

Physical, mental and emotional have always been different shades of the same color to me. I learned at an early age to use the energy of one to help me in the realm of the other. Physical performance helped me master mental and emotional challenges and vice versa. #trainning #performance #personaltrainer #strength #power #speed #battleropes #gymwear #lululemon #activewear #workout #outdoortraining #functionaltraining #lift #gym #exercise #metcon #conditioning #athlete #kuwaitfitness #dxb #gcc #weightloss #Fitfam #fitmom #fitgirls #Fitspo #motivation #inspiration #burnfat

Human bodies are designed for regular physical activity, lack of enough physical activity (Inactivity) will eventually leads to deterioration, such as:
Loss of bone density
Stiffening of joints
Weakening of muscles
Weakening of the heart and lungs
Degeneration of the cellular energy systems.

In the other hand physical activity provides powerful long-term benefits, including:

Lower blood pressure
Better regulation of blood sugar
Lower resting heart rate
Better control of body fat
Improved immune function
Increased muscular strength and endurance
Improved cardiorespiratory functioning
Increased flexibility
Better join health
Improved mental functioning
Higher quality of sleep.

You must keep moving as you age,
to keep moving as you age.

#movement #Body #trainning #Health #vitality #performance #muscle #fitnessblogger #strength #fatloss #personaltrainer #Pushup #beachbody #leangains #girlswholift #girlswithabs #fitness #fitmom #fitfam #Fitspo #fitnessblog #fitmotivation #fitgirls #bodyweighttraining #lift #workout #gym #activewear #nuxactive

I was/am an Engineer, Athlete,
Personal trainer, Mother, Writer...but if I watched myself in all of these things through life the thread was I was/am a Transformer, Teacher, Inspirer..... My personal gift was to touch, move and inspire people and this purpose I bring with me everywhere I go from my job, to my hobbies, to my individual interactions with people.
Do you know your purpose in life?
#fitmotivation #fitspo #fitmom #personaltrainer #fitnessaddict #fitfam #fitlife #inspiration #Motivation #goals #Abs #leangains #leanmuscle #strenghtraining #yoga #runner #sprinter #weightlifting #squats #fitgirls #Sport #athlete #athletics #aesthetic #gym #workout #Training #exersice #girlswhosquat #girlswholift

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