💥BATTLE ROPE + TAVOLETTA PROPRIOCETTIVA💥 ✔Mi piace proporre ai miei clienti (e a me stessa😁) esercizi, schede e metodologie di allenamento sempre diverse e particolari in modo tale che siano efficaci ma al tempo stesso mai noiose. ✔Inoltre sottoporre il nostro corpo ad esercizi, attrezzi, numero di ripetizioni, di serie e carichi diversi, significa stimolare i nostri muscoli in modo più efficace ed efficiente!

Il movimento è vita!
#carlotta_personal_trainer #rivolitorinese #rivoli #studiopersonaltraining #propriocezione #allenamentopropriocettivo #allenamentodelgiorno #allenamentofunzionale #battleropeworkout #proprioceptiontraining #allenamentobraccia #workoutoftheday #battleropetraining #staystrongstayhealthy #stayfocused

Confession time...I hate cardio.
Always have.
Always will.
However, I realize the importance of it, especially as I get older.
Getting your heart rate up is important...not one specific way of doing it
Today my cardio assault was battle ropes combined with burpees.
Yes, it sucked, but it felt good afterwards.
#fitdads #fit #healthyfit #health #weighttraining #weightlifting #fitness #wellness #wellnesswarrior #fitnessfreak #fittips #betterlife #busyfit #busylife #dowork #noexcuses #herewego #genesisfit #nutrition #hacks #tips #advice #riseandgrind #burpees #battleropes #battleropeworkout #gainz #cardio

High-intensity Power Training Workout!

This HIPT workout structure is from a study by Steven D. Moreno and his team. They study the effect of cluster sets on plyometric jump power, ground reaction force, take-off velocity, and jump height.
They used two cluster protocols:
Cluster 1 l was four sets of 5 repetitions with 30 seconds intra-set rest.

I will give you cluster 2 later 😉

Here is the HIPT workout:

1. Box jumps four sets of 5 repetitions with 30 seconds intra-set rest.

Rest 60 seconds

2. Explosive push-ups four sets of 5 repetitions with 30 seconds intra-set rest.

Rest 60 seconds

3. Slams four sets of 5 repetitions with 30 seconds intra-set rest.

Rest 60 seconds
Repeat this one more time (total of 2 rounds). #hiit #hiitcardio #hiittraining #highintensitytraining #hiitworkout #hiitworkouts #highintensityintervaltraining #assaultairbike #assaultbike #battlingropes #battleropes #battlingrope #battlerope #battleropesworkout #battleropeworkout #2xu #sportvorur

Core was on fire today....back to back with these exercises... thanks to our superb coach @aniruddha.singh1 #functionaltraining #burpees #kettlebellswings with single hand #battleropeworkout #coreworkout

" There will be obstacles
There will be doubters
There will be mistakes
But with hard work
There is no limit " .

#freemyphonememory😜 old ones .
#focusonyourself #staystrong💪 #gettingbetter #dontsettle #battleropes #myedition #ropebattle

Some of the action shots & videos of these ladies feeling badass using our new battle rope last night! 💪🏼#battleropeworkout

Good Things Come To Those Who Sweat!

If it doesn't CHALLENGE you, it doesn't change you!! Key word is CHALLENGE. In this life most people want it the easy way when the truth is if you didn't earn it it's not really yours.
#transformationtuesday #fitlife #battleropeworkout #morningworkout

Vamos hablar de uno de mis ejercicios favoritos 👇🏽
Este ejercicio sin duda está dentro de mi top 🔟 de favoritos, siempre trato de incluirlo en mis rutinas por sus grandes beneficios ➕ es uno de los ejercicio predilectos de las @victoriassecret Angels 👼 . Es un entrenamiento realizado con cuerdas largas, pesadas y de gran grosor que requiere gran esfuerzo intensidad y concentración. El rope training es lo máximo, es un ejercicio que trabaja brazos, hombros, espalda y abdomen, incluso lo puedes combinar y trabajar las piernas. #yesyoucan
✅ debido a su alta intensidad quemas muchísimas calorías y grasa corporal
✅ trabajaras varios músculos a la vez
✅ requiere poco tiempo
✅ ayuda con la fuerza muscular
✅ favorece la resistencia cardiovascular
Inclúyelo en tus rutinas, puedes hacerlo en diferentes rondas de 20-30 segundos y combínalos con diferentes movimientos 👀👆🏽
DESLIZA para ver otros movimientos 🤩➡
#unaflacafit #motivationeverywhere #ropetraining #battleropes #fitnessmotivation #battleropeworkout

Energy contribution during short maximal effort activities!

The researcher G.C. Gaitanos and his team at Loughborough University studied energy contribution during 6-second maximal sprints.
The exercise protocol consisted of ten rounds of 6-second sprints on a cycle ergometer with 30 seconds rest between sprints.
The work-to-rest ratio in this workout was 1:5 (which is a "maintenance training" protocol)

The study’s results showed that the energy required to sustain the power output during the first sprint was provided by an equal contribution from phosphocreatine and glycolysis (the ATP-PC and glycolytic systems), but that changed as the workout continued.
During the first sprint, glycolysis contributed 44% of the ATP production, and PC degradation provided the remainder.
By the final sprint ATP production from anaerobic sources (meaning the ATP-PC and glycolytic systems) was reduced to 35.6%, with glycolysis contributing only 16%. This happened because of the short rest periods.

Creatine Kinase

In 2007, exercise physiologist Magni Mohr and other researchers (Jens Bangsbo was one of them) at the University of Copenhagen set out to determine what the ideal work-to-rest ratio was to improve the efficiency of the PC system and creatine kinase.
They examined two HIIT protocols.
The first protocol was sprint interval training or sprint training, which consisted of 15 rounds of 6-second, 95% of maximal effort with 1-minute recovery, so the work-rest-ratio in the first protocol was 1:10. The second protocol was speed endurance training protocol. The results from this study showed that creatine kinase (CK) enzyme increased only during the first protocol of sprint interval training. Performance times in the 50-meter sprint test only improved for those who had trained with the sprint training protocol
Key points!

To improve the efficiency of the ATP-PC System, you must create a high flux through it.

Work duration has to be short, no longer than 10 seconds, and the optimum is less than 6 seconds.
And, the work-to-rest ratio has to be 1:10 and higher. This ratio will allow almost full recovery or replenishing of the phosphocreatine system. #hiit

Most of the tried and true equipment you use at the gym is made of iron—but if you want a more dynamic, fat busting full-body workout, ditch the weights and pick up some ropes. You'll definitely work both arms, along with your back, chest, legs, and core, depending on your routine.
Adding ropes to your routine also provides a killer cardio workout without the monotony that comes with other aerobically-focused activities. You'll sweat bullets while you swing, no matter what you're training to do. You can train for power by slamming the ropes on the ground, too—the possibilities are endless. 💪💪💪 #tinatonerfitnesscoaching

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