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Mais um dia de estudos pratico e te贸rico com o PRO @fernandonoronhamaradona 馃挭馃憦
Considera莽茫o enorme por esse grande nome do esporte com quem tive a oportunidade de aprender muito馃檹
#BBSFS#p贸sgradu莽茫o#bodybuildingschool#bodybuildingelite 馃槈

HOW TO HACK SQUAT!!
1. Feet Positioning
WIDE- elongate Glute muscle, create higher strength ratio, distribute more tension to inner quad tear.
Narrow- easier to attain proper depth, emphasize tension on quad sweep.
Hip - Maximize tension all around.
*****Toes should be point straight Forward to maximize Thigh/Hamstring/Glute elongation.
*****Ankle mobility!!!! Forget your coach yelling "Drive from your heels!" Relax your ankles and let weight distribution to mid/front foot during eccentric movement again with positive movement.
****keep feet as close back as possible to back of foot plate without creating hyper extension of knee i.e. (sissy Squat avoid).
2. Depth-drop your hip below knee height.
3. Keep back on back pad at all time.
4. Oxygen delivery- inhale at top of movement. Exhale on positive motion.

M贸dulo de Medicina Esportiva aplicado ao Bodybuilding - simplesmente sensacional. Muito obrigada ao professor e Dr @drmarciobacci que 茅 do 馃懝 馃憡馃徏馃挗 贸tima pessoa e um excelente profissional tbm !! #medicinaesportiva #bodyfitness #posgraduacao #fisiculturismo #maradonateam #bodyfitness #DraLubiankaCastro #nopainnogain #noexcuses #bodybuildingschool

Last Week I quickly touched on Under eating. So what is proper eating? We all have heard the phrase "You are what you eat" I would say you are how your body responds to what you eat. What you put in your mouth can have a dramatic effect on your hormones鈥攖he all-important chemicals that tell your body what to do. Knowing how your body responds to Carbohydrates, Fats and protein is essential when it come to improving performance, building Muscle and Burning Fat.
CARBOHYDRATES; There is a direct correlation as to what your blood sugar is and as to what your natural insulin response is going to be to carbs. The chain effect is how you natural body hormones, such as Growth hormone ( YES RESPONSIBLE FOR MUSCLE GROWTH) testosterone levels (hormone responsible for things like strong bones, muscle growth and protein synthesis) are affected by your insulin levels. Both of this essential hormones to building muscle decrease when insulin is High.
Now we can control our bodies natural insulin release by controlling the type of carbohydrates we consume. Complex carbs do not spike your blood sugar and the resulting insulin response as much as simple carbs do, because complex carbs are released into the bloodstream at a slower rate.

My off season recommendation is to consume about 50 to 60 percent of your daily calories intake from carbohydrates and 45 percent of them should be complex carbs.
Complex Carbohydrates:
oats
potatoes
beans.
Skip the simple carbs unless you are within the four-hour window following your workout.
Simple Carbs:
white rice
pasta
fruits

PICTURE OF MY CLIENTS @ross.hallone MEAL PREP!!!!!!!!!!! ! #Repost @ross.hallone (@get_repost)
銉汇兓銉
New month new menus, Whitney and I are all done preening for the week and it looks good. Thx Tino @strengthpak for yet another great menu!!! #mealprep #mealprepsunday #nutrition #food #Repost @ross.hallone (@get_repost)
銉汇兓銉

1995 academia Radar RJ ! Meu mestre e treinador S茅rgio Tucano , um vision谩rio do bobybuilding s贸 quem conhece sabe do estou falando !!!! #tucano #masterofthemaster #traininghard #hardcore #bodybuildingschool #bodybuilderlifestyle #rogeriocamoesoldscooltrainer #oldschoolforever

Com muita informa莽茫o e pouca forma莽茫o n茫o adianta. Para ser um profissional completo, 茅 necess谩rio muita capacita莽茫o.
Gostaria de parabenizar e agradecer a p贸s gradua莽茫o #BODYBUILDINGSCHOOL&;FITNESSSOLUTION pelo excelente curso oferecido PASSO A PASSO PARA A CONSTRU脟脙O DE UM ATLETA DE FISICULTURISMO Excelente conte煤do!
E agradecer 谩 esse excelente Dr.@robertoregisribeiro 茅 um achado! esse cara transmite conhecimento como poucos!
@coachdanielguedes amigo irm茫o, coordenador do curso de Manaus-am #1掳turma.
E que venham os demais cursos! TMJ馃憡馃憡
#coach #bodybuildingcoach #personalcoachjoelsantana #school #fitness #ifbb #solution

I just realized I have long arms, it's funny how each person has his own structure and it's pacticly impossible to recreate someone else physique, so choose poses thats suits you.

#bodybuilding #bodybuilder #fitness #weightlifting #beastmode #gains #lats #back #pose #classicphysique #aesthetics #offseason #bulk #arms #aestheticsarmy #bodybuildnation #physique #opa #fitfam #fitspo #igfit #bodybuildingschool #rock #oldschoolbodybuilding #flexfriday

MOST RECENT

HOW TO HACK SQUAT!!
1. Feet Positioning
WIDE- elongate Glute muscle, create higher strength ratio, distribute more tension to inner quad tear.
Narrow- easier to attain proper depth, emphasize tension on quad sweep.
Hip - Maximize tension all around.
*****Toes should be point straight Forward to maximize Thigh/Hamstring/Glute elongation.
*****Ankle mobility!!!! Forget your coach yelling "Drive from your heels!" Relax your ankles and let weight distribution to mid/front foot during eccentric movement again with positive movement.
****keep feet as close back as possible to back of foot plate without creating hyper extension of knee i.e. (sissy Squat avoid).
2. Depth-drop your hip below knee height.
3. Keep back on back pad at all time.
4. Oxygen delivery- inhale at top of movement. Exhale on positive motion.

Last Week I quickly touched on Under eating. So what is proper eating? We all have heard the phrase "You are what you eat" I would say you are how your body responds to what you eat. What you put in your mouth can have a dramatic effect on your hormones鈥攖he all-important chemicals that tell your body what to do. Knowing how your body responds to Carbohydrates, Fats and protein is essential when it come to improving performance, building Muscle and Burning Fat.
CARBOHYDRATES; There is a direct correlation as to what your blood sugar is and as to what your natural insulin response is going to be to carbs. The chain effect is how you natural body hormones, such as Growth hormone ( YES RESPONSIBLE FOR MUSCLE GROWTH) testosterone levels (hormone responsible for things like strong bones, muscle growth and protein synthesis) are affected by your insulin levels. Both of this essential hormones to building muscle decrease when insulin is High.
Now we can control our bodies natural insulin release by controlling the type of carbohydrates we consume. Complex carbs do not spike your blood sugar and the resulting insulin response as much as simple carbs do, because complex carbs are released into the bloodstream at a slower rate.

My off season recommendation is to consume about 50 to 60 percent of your daily calories intake from carbohydrates and 45 percent of them should be complex carbs.
Complex Carbohydrates:
oats
potatoes
beans.
Skip the simple carbs unless you are within the four-hour window following your workout.
Simple Carbs:
white rice
pasta
fruits

PICTURE OF MY CLIENTS @ross.hallone MEAL PREP!!!!!!!!!!! ! #Repost @ross.hallone (@get_repost)
銉汇兓銉
New month new menus, Whitney and I are all done preening for the week and it looks good. Thx Tino @strengthpak for yet another great menu!!! #mealprep #mealprepsunday #nutrition #food #Repost @ross.hallone (@get_repost)
銉汇兓銉

"When you compete with a person, you only have to be as good or better than the person to win. If you compete with yourself, there is no limitation to how good you can be."
~Chu Chin-Ning
I say it's time to F**cken WORK!! Emerald Cup 2017 we completed every Set, with set number of reps to max intensity leaving nothing behind.. EMERALD CUP 2018 we are completing every Set, with set number of reps to EXTRA reps and max intensity!!!

What are your Tips to a strong Deadlift?????? Here are mine for summo stands deadlift:

1. Set up inner shin touching barbell.
2. Pick your grip over/under or hook shoulder width apart.
3. Line up shoulder right over barbell making a nice perpendicular line.
4. Hold a thigh external rotation on hips.
5.Drive feet/heels out simulating a leg split.
6. Once barbell unstick from floor, flex quads, glutes.
*make entire movement one straight perpendicular line from the floor to lockout scraping your shins. Hit me for questions or new tips!!!!

Com muita informa莽茫o e pouca forma莽茫o n茫o adianta. Para ser um profissional completo, 茅 necess谩rio muita capacita莽茫o.
Gostaria de parabenizar e agradecer a p贸s gradua莽茫o #BODYBUILDINGSCHOOL&;FITNESSSOLUTION pelo excelente curso oferecido PASSO A PASSO PARA A CONSTRU脟脙O DE UM ATLETA DE FISICULTURISMO Excelente conte煤do!
E agradecer 谩 esse excelente Dr.@robertoregisribeiro 茅 um achado! esse cara transmite conhecimento como poucos!
@coachdanielguedes amigo irm茫o, coordenador do curso de Manaus-am #1掳turma.
E que venham os demais cursos! TMJ馃憡馃憡
#coach #bodybuildingcoach #personalcoachjoelsantana #school #fitness #ifbb #solution

E sexxxxtou !!! Mais uma tarde aben莽oada de atendimentos 馃檹馃徏 .
. 馃巰 look de hj: @lovely_lv 馃巰

#DraLubiankaCastro #bodybuilding #bodybuildingschool #fitness #fitnessmotivation #verdevidafarmacia #souverdevida #medicinaesportiva #medicinaestetica #lovelygirl

Mulher n茫o pega peso 馃檮 mimimi do kcte 馃 sem esfor莽o sem ganho. Cad锚 o pessoal do " vc treina errado " 馃憖 t么 crescendo e vc N脙O 鈽猴笍 E isso que parada 2 anos devido ao internato na faculdade. Formei e voltei pro bodybuilding tem 4 meses e vc t谩 a铆 treinando a dois anos sem parar e ... 馃し馃徏鈥嶁檧锔 ENTRE ERROS E ACERTOS ESTOU INDO 馃拑馃徏
.
# #DraLubiankaCastro #maradonateam #teamverdevida #fisiculturismo #medicinaesportiva #bodybuildingschool #oldschool #determination #foco #antesedepois #alldayneguin #bodybuilding #bodybuildinglifestyle #cuidedasuavida

M贸dulo de Medicina Esportiva aplicado ao Bodybuilding - simplesmente sensacional. Muito obrigada ao professor e Dr @drmarciobacci que 茅 do 馃懝 馃憡馃徏馃挗 贸tima pessoa e um excelente profissional tbm !! #medicinaesportiva #bodyfitness #posgraduacao #fisiculturismo #maradonateam #bodyfitness #DraLubiankaCastro #nopainnogain #noexcuses #bodybuildingschool

1995 academia Radar RJ ! Meu mestre e treinador S茅rgio Tucano , um vision谩rio do bobybuilding s贸 quem conhece sabe do estou falando !!!! #tucano #masterofthemaster #traininghard #hardcore #bodybuildingschool #bodybuilderlifestyle #rogeriocamoesoldscooltrainer #oldschoolforever

楔泻芯谢邪 斜芯写懈斜懈谢写懈薪谐邪 斜褍写械褌 胁泻谢褞褔邪褌褜 胁 褋械斜褟 褌械芯褉械褌懈褔械褋泻懈泄 懈 锌褉邪泻褌懈褔械褋泻懈泄 泻褍褉褋, 褉邪蟹写械谢械薪薪褘泄 锌芯 写胁褍屑 薪邪锌褉邪胁谢械薪懈褟屑, 邪 懈屑械薪薪芯:
1. 袘邪蟹芯胁褘泄 泻褍褉褋 写谢褟 懈薪褋褌褉褍泻褌芯褉芯胁 褌褉械薪邪卸械褉薪芯谐芯 蟹邪谢邪;
2. 袘邪蟹芯胁褘泄 泻褍褉褋 写谢褟 胁褘褋褌褍锌邪褞褖懈褏 褋锌芯褉褌褋屑械薪芯胁: 褉邪蟹褉邪斜芯褌泻邪 懈薪写懈胁懈写褍邪谢褜薪褘褏 褌褉械薪懈褉芯胁芯泻 懈 锌懈褌邪薪懈褟, 芯褋薪芯胁褘 锌芯蟹懈褉芯胁邪薪懈褟, 锌芯褋褌邪薪芯胁泻邪 锌褉芯懈蟹胁芯谢褜薪褘褏 锌褉芯谐褉邪屑屑, 胁褋械 褌芯薪泻芯褋褌懈 锌芯写谐芯褌芯胁泻懈 泻 褋芯褉械胁薪芯胁邪薪懈褟屑.
袨斜褖邪褟 锌褉芯写芯谢卸懈褌械谢褜薪芯褋褌褜 芯斜褍褔邪褞褖械谐芯 泻褍褉褋邪 褋芯褋褌邪胁谢褟械褌 8 薪械写械谢褜.

1. 袘邪蟹芯胁褘泄 泻褍褉褋 写谢褟 懈薪褋褌褉褍泻褌芯褉芯胁 褌褉械薪邪卸械褉薪芯谐芯 蟹邪谢邪 (褌械芯褉懈褟, 24 褔邪褋邪). 袩褉械锌芯写邪胁邪褌械谢褜- 袩芯写芯谢褟泻邪 袙谢邪写懈屑懈褉. 孝械芯褉懈褌懈褔械褋泻懈泄 泻褍褉褋 胁泻谢褞褔邪械褌 胁 褋械斜褟 褋谢械写褍褞褖懈械 写懈褋褑懈锌谢懈薪褘:
1.1. 袗薪邪褌芯屑懈褟. 袨褋褌械芯谢芯谐懈褟 懈 屑懈芯谢芯谐懈褟 (6 褔邪褋芯胁).
1.2. 肖懈蟹懈芯谢芯谐懈褟. 袚芯褉屑芯薪邪谢褜薪邪褟 褉械谐褍谢褟褑懈褟. 袣褉芯胁芯芯斜褉邪褖械薪懈械. 袩懈褖械胁邪褉懈褌械谢褜薪邪褟 褋懈褋褌械屑邪 (6 褔邪褋芯胁).
1.3. 袘懈芯褏懈屑懈褟. 袨褋薪芯胁褘 锌懈褌邪薪懈褟 懈 芯斜屑械薪 胁械褖械褋褌胁:
芯斜屑械薪 斜械谢泻芯胁, 芯斜屑械薪 卸懈褉芯胁, 芯斜屑械薪 褍谐谢械胁芯写芯胁, 芯斜屑械薪 屑懈薪械褉邪谢褜薪褘褏 褋芯谢械泄 懈 胁芯写褘, 胁懈褌邪屑懈薪芯胁 (6 褔邪褋芯胁).
1.4. 袛懈械褌芯谢芯谐懈褟. 小芯褋褌邪胁谢械薪懈械 写薪械胁薪芯谐芯 褉邪褑懈芯薪邪 锌懈褌邪薪懈褟. 袩芯写褋褔械褌 薪械芯斜褏芯写懈屑芯谐芯 泻芯谢懈褔械褋褌胁邪 泻邪谢芯褉懈泄 薪邪 写械薪褜 (3 褔邪褋邪).
1.5. 小锌芯褉褌懈胁薪芯械 锌懈褌邪薪懈械. (3 褔邪褋邪). 2. 袘邪蟹芯胁褘泄 泻褍褉褋 写谢褟 懈薪褋褌褉褍泻褌芯褉芯胁 褌褉械薪邪卸械褉薪芯谐芯 蟹邪谢邪 (袩袪袗袣孝袠袣袗, 8 褔邪褋芯胁). 袩褉邪泻褌懈褔械褋泻懈泄 泻褍褉褋 锌芯写褉邪蟹写械谢褟械褌褋褟 薪邪:
2.1. 袠蟹褍褔械薪懈械 斜邪蟹芯胁褘褏 懈 懈蟹芯谢懈褉褍褞褖懈褏 褍锌褉邪卸薪械薪懈泄 薪邪 胁褋械 屑褘褕械褔薪褘械 谐褉褍锌锌褘 (2 褔邪褋邪). 孝褉械薪械褉-锌褉械锌芯写邪胁邪褌械谢褜 - 袞褍褉邪胁谢械胁 小褌邪薪懈褋谢邪胁.
2.2. 袪邪斜芯褌邪 褋 褋芯斜褋褌胁械薪薪褘屑 胁械褋芯屑, 屑芯写懈褎懈泻邪褑懈褟 褍锌褉邪卸薪械薪懈泄 懈 懈褏 褌械褏薪懈泻邪 (2 褔邪褋邪). 小锌芯褉褌懈胁薪褘械 写芯斜邪胁泻懈 胁芯 胁褉械屑褟 蟹邪薪褟褌懈泄 褋锌芯褉褌芯屑(2 褔邪褋邪) . 孝褉械薪械褉鈥撔垦械锌芯写邪胁邪褌械谢褜 - 孝邪褉邪褋械薪泻芯 袝谐芯褉.
2.3. 袪械邪斜懈谢懈褌邪褑懈褟. 袠蟹褍褔械薪懈械 褍锌褉邪卸薪械薪懈泄 锌褉懈 褉邪蟹谢懈褔薪褘褏 锌邪褌芯谢芯谐懈褔械褋泻懈褏 芯褌泻谢芯薪械薪懈褟褏 褋锌懈薪褘: 锌褉芯褌褉褍蟹懈懈, 屑械卸锌芯蟹胁芯薪芯褔薪褘械 谐褉褘卸懈, 锌褉芯斜谢械屑褘 褋 褋褍褋褌邪胁邪屑懈 (2 褔邪褋邪). 孝褉械薪械褉-锌褉械锌芯写邪胁邪褌械谢褜 - 袘褍泻邪褉褜 袘芯谐写邪薪.
2.4. 袨褋芯斜械薪薪芯褋褌懈 锌懈褌邪薪懈褟 锌褉懈 锌芯写谐芯褌芯胁泻械 泻 褋芯褉械胁薪芯胁邪薪懈褟屑 懈 胁 屑械卸褋械蟹芯薪褜械 (2 褔邪褋邪). 孝褉械薪械褉-锌褉械锌芯写邪胁邪褌械谢褜 - 小褌械锌邪薪械薪泻芯 小褌械锌邪薪.

袩芯 芯泻芯薪褔邪薪懈褞 锌褉邪泻褌懈褔械褋泻芯谐芯 懈 褌械芯褉懈褌懈褔械褋泻芯谐芯 泻褍褉褋邪, 懈薪褋褌褉褍泻褌芯褉邪 褋写邪褞褌 邪褌褌械褋褌邪褑懈褞 锌芯 胁褘褕械锌械褉械褔懈褋谢械薪薪褘屑 写懈褋褑懈锌谢懈薪邪屑.

袩褉懈 褍褋锌械褕薪芯屑 锌褉芯褏芯卸写械薪懈懈 邪褌褌械褋褌邪褑懈懈 懈薪褋褌褉褍泻褌芯褉 锌芯谢褍褔邪械褌 小械褉褌懈褎懈泻邪褌, 泻芯褌芯褉褘泄 褟胁谢褟械褌褋褟 褉械泻芯屑械薪写邪褑懈械泄 薪邪 写芯谢卸薪芯褋褌褜 懈薪褋褌褉褍泻褌芯褉邪 褌褉械薪邪卸械褉薪芯谐芯 蟹邪谢邪.
#yodsportclub #yod #bodybuildingmotivation #bodybuilding #fitness #bodybuildingschool #gym #muscle #coach #personaltrainer #training

Com o Grande atleta e amigo @japagym !!!!! Principais t铆tulos: Campe茫o OVERALL Paulista 2014, Campe茫o Brasileiro 2014, Campe茫o Sul-americano 2014, Top 3 sul-americano 2015, Campe茫o Sul-americano 2016. #bodybuildingcouch #bodybuildingschool #bbsfs 馃挭馃拃

P贸s Gradua莽茫o Bodybuilding Couch. Padr玫es das Categorias IFBB e processos avaliativos adotados pelos 谩rbitros durante campeonato. Aula ministrada pelo Professor Andre Pierin. #bodybuildingcouch #bodybuildingschool #bbsfs #ifbb 馃拃馃挭 @andrepierin

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