#exercisetips

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Happy Friday, smexies! Today's #goodkellybadkelly is on ab bikes 🍫🚴🏻‍♀️
These can be so easy to do, if my form is bleh. If I pay attention to all the little details that make this move challenging, then they are really tiring! So if you find ab bikes super easy, perhaps this post will be useful for you 😉
A few things to think about, when thinking abt yr upper body posture in these:
1. Hands: don't put them behind yr neck/head, cuz it's the perfect position to tempt you to pull and wreck yr neck/spine! Ouch. Instead, I cup them gently behind my ears; only my fingertips touch lightly 👍🏻
2. Upper body: I know we all want to get our elbow to our knee, but that doesn't mean we sacrifice proper form for depth. If you can't get yr elbow to yr knee just yet, THAT'S OKAY. Don't give in to the urge to roll over on yr side; the move only counts if you're engaging yr core to bring yrself up, and twisting and lifting-- it doesn't matter how high you're able to get 🐝
3. Chest: make sure you're not collapsing into yrself. Keep yr chest up and open 🌟
4. Shoulders: this goes hand-in-hand w yr chest. If your chest is collapsed, chances are your shoulders are rounded and shrugged too-- nottt good for your spine and neck 😕 Try to keep your shoulders neutral; some "rounding" is natural cuz you're twisting over to one side, but make sure it's not excessive 💁🏻
Note too that when I'm doing things properly, I'm able to come up way higher vs if I were just rolling ard like a shruggy, dying squid 🦑
Sharing this because for the longest time I was doing Bad Kelly, until someone commented that I should be bringing my upper body up way higher. I quickly realised it was tiny tiny things that were keeping me from bringing my upper body higher, so I hope this helps you too! ❤️

🔥FOLLOW👉🏼@DOLLARADAYFITNESS
omygod that last one was insane
via failarmy

Another visit from the #goodformfairy to share progress I've made with everyone's favorite exercise...push-ups! ✨😂 Full credit to @corporate_sneakers for (politely) pointing out that my form was crummy when I asked her for form coaching at the beginning of the MBB home trial.
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It's no secret that I struggle with push-ups but I legit thought I was at least doing them right. 🙈😂 Turns out my hand placement was way too wide! I'm not sure if I had always been going too wide or if somehow that crept it's way into my form along the way. Either way, I've been making a conscious effort these last months to improve.
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As you can probably tell, I still struggle but I've also come a looooooong way! A little stronger every day! 💪🏼 #mbbvideo #sneakersvidoftheday
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#mbb #mbbhome #mybestbody #pushups #exerciseform #exercisevideo #fitnessvideo #fitnesstips #bbgvideo #bbg #bbgcommunity #betterforit #bebetter #strongisbeautiful #stronglikeagirl #thekaylamovement #pushup #goodform #gettingstronger #exercisetips #calisthenics #calisthenicsmovement #bodyweight #bbgnewbie #workouttips #pushupchallenge #exercisemotivation

Mountain climbers meet Mountain ⛰ Push Ups 🤝
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[Functional "Six Pack" Training]
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This is an advanced variation of the push up that requires a lot more rectus abdominis activation than traditional push ups. 👊
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ASYMMETRICAL ABS?
Activating one side more effectively than the other can lead to asymmetrical rectus abdominis alignment or the "crooked six pack." Travelling the same distance and positioning yourself identically on both sides can help prevent this.  It can also help identify the side that needs the most work! 🔎
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UPPER OR LOWER ABS?
When activated correctly, the ENTIRE rectus abdominis should be working.  This applies to all other core exercises too!  If you have difficulty activating the upper or lower portion, try pressing the fingertips into the "dead" portion of the abs and practice activating or flexing this section to lift the fingers off the muscle.  It's more of the quality of activation versus the type of exercise used.
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RECTUS ABDOMINIS (RA) FUNCTION
In isolation the RA can flex the spine, but that doesn't mean it should! 🤔  The RA is part of a system of muscles called the Abdominal Wall.  Each muscle of the wall is responsible for resisting motion to improve stability.  In the case of the RA, it RESISTS spine extension & anterior pelvic tilt.
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Follow and tag a friend who wants a six pack that functions as good as it looks!
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DM or email for personal training, coaching or business inquiries.
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👉Email: vvergara87@gmail.com
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#pt #trainsmart #fitspo #fitness #fitstagram #cyclinglife #triathlontraining #getStrong #getfit #gymmotivation #youcandoit #fitspiration #triathlete #endurance #endurancetraining #lowbackpain #rehab #training #prehab #muscle #strong #motorcontrol #weightloss #bodyawareness #runner #personaltraining  #fitnessinspiration #runners #mindbodysoul #yogafit

Do you take the time to stretch?! I never use to think this was important until a few years ago. I use to just keep training my body into the ground. Recovery work and regular therapy will actually improve your performance, allow your muscles to engage better, recover better, prevent injury and overall help you move, look and feel better.
I make a point to include stretching at least 4x a week following some cardio or a workout when everything is warmed up.
I've also started to include some active and static release techniques. Thanks to the amazing knowledge from my other half, @joe_arko..... you can't properly stretch a muscle until it's been released.
#mindfulfitlifenation

Easy pepper steak marinade😋🔥!
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Tag the people you'd love to share this with & follow @slimcooking for more 🥗!
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By artist/chef gimmesomeoven | #slimcooking
©--> to the respective owners
#bellpwppers #quinoa #marinade
Check recipe below 👇
Ingredients
1/4 cup soy sauce
1/3 cup water
2 Tbsp. rice wine vinegar
1 Tbsp. corn starch
1/8 tsp. coarsely-ground black pepper
Pepper Steak Ingredients:
1 lb. thinly sliced flank steak or sirloin, cut diagonally across the grain into thin strips
2 Tbsp. olive oil
12 mini sweet peppers, thinly sliced
2 scallions, sliced diagonally into 1 inch pieces, white and green pieces separated
2 Tbsp. minced fresh ginger
4 garlic cloves, minced
To Make The Marinade:
Add all marinade ingredients to a large bowl or ziplock bag, and stir to combine. Add the sliced steak, and toss in the marinade. Cover/seal and refrigerate for at least 15 minutes.
To Make The Pepper Steak:
Heat 1 Tbsp. oil in a large skillet over medium-high heat. Add the sweet peppers and white part of the scallions, ginger, garlic, and saute for 3 minutes, stirring occasionally. Transfer to a plate.
Remove half the steak from the marinade with a slotted spoon (reserving the marinade) and saute about 2-3 minutes until browned, stirring occasionally. Transfer steak to plate with the veggies. Saute the remaining steak, then transfer to plate.
Add the reserved marinade to the skillet and cook for 1 minute or until thickened. Add the steak, veggies and green parts of the scallions to the skillet, and stir to combine. Cook for an additional minute, then remove from heat.
Serve immediately over rice or quinoa.
Enjoy 😊!

Having a little bit of time off in beautiful Bali! 🌴🙏🏻💕
Trying to relax, but like any business owner big or small, I find it so so hard to switch off! My mind constantly races thinking of my little business, what I can be doing better, how I can add more value for my members etc. but the best thing sometimes is to step back, go away and re-evaluate. I can't wait to get back to my crew and bring back some awesome fresh ideas 👌🏻

MOST RECENT

There's nothing like the English sun to remind us to make the most of each moment ... starting with a lunch lounge! 😎⠀
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It's a long weekend here and rain/thunder is forecast, naturally 😊⠀
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Enjoy each day, I say (am wearing equivalent of SPF 70 on my face today!). ⠀
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Anyone up to any sunny fun?

Opäť dôkaz, že sa to dá v každom veku. Dáma na foto má 75 rokov. Žiadne výhovorky ! Projekt SeniorFitness 💪🏋️‍♀️ The proof, that it is possible at any age. The lady on a photo is 75 y. old. No excuses. SeniorFitness Project 💪👍#seniorfitness #workout #process #science #passion #coachviktoroliva #personaltrainer #reebokcrossfit #health #movementasmedicine #movewellmoveoften #ftvs #exercisetips #technique #trx #trainsmart #training #core #stabilization #lunges

Currently working on a blog which I will have up later on. 'can't stop the craving' reasons we crave certain foods, and ways to curb and resolve the cravings. #website #blogs #personaltrainer #gymtips #gymgoals #fitnesslife #fitnessmotivation #fitnesstips #exercisetips #gymstuff #nutrionfirst #nutrition #foodgoals #foodtips #healthtips #healthgoals #healthblog #fitnessblog #gymblog #foodblogger

Back into the routine! ☺

Travel was great but having a set routine and solid sessions again feels awesome.

First training session back had to be legs. I train legs 2 times a week one day being quad focused and the other hamstrings. Calfs are a big weak point so I train them as much as possible 😅
#legday #legpress #backtotraining #legworkout #quads #squatbooty #exerciseideas #exercisetips #feeltheburn #guyswholift #naturalphysique #naturalbodybuilder

Great demo here of a lateral bound by @goodridgestrength
So many times ppl perform this exercise by reaching with the landing leg for distance, rather than pushing with the takeoff leg. As you see here he creates great triple extension for power and therefore distance, but then also triple flexion to decelerate the landing.
I personally think you should aim to reduce the rotation of the land knee by not allowing the trail leg to swing behind, but overall a really positive demo.

Parallel or ass to grass?

That depends on what your goals and usually your sport! Bodybuilders will usually go parallel or just below as this will allow quadricep activation to dominate the movement whereas ass to grass (below parallel) will introduce more glute activation!
As a trainer I take into account what my clients goals are and decide accordingly on what best ROM (range of motion) to adopt!

Photo credit to @michaelboatengtalks shoot over to his page now and check out his work! Thanks for today mate!
Also watch out for my upcoming 6 WEEK LEG PROGRAM which will include 2 sessions per week and education on lower body development and progression! Only at @ufcgymaustralia
#bodybuilding #muscle #personaltrainer #exercise #exercises #gym #determination #exercisetips #motivation #legday #shredded #exercisescience #exercisehelp #crossfit #fitness #lifestyle #fitlife #fitspo #instafit #follow #like #followme #hiit #fatloss #loseweight #abs #sixpack #ufc #trainingprogram #legs

Don't discount local fatigue. Eg a very "fit" person could start feeling tight hamstrings 3km into a marathon. Therefore the HS aren't fit enough to run a marathon, even though the heart and lungs are.

Leg day Thursday!
Man My legs and glutes are burning 🔥
I'm actually going to separate glutes day from leg day in the future so I can focus on isolating each muscle.
Today I just focused on quads and calves... I always forget to train calves 😔 they need some loving and attention too!
I'll do a video of calf workouts next 😉
Leggings: @tailthreads .
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#tailthreads #leggings #scrunchbutt #bootyscrunch #gymleggings  #fitchicks #weights #gymmotivation #fitfam #squats #bootybuilding #behealthy #squatbooty #fitnesslifestyle  #girlswhoworkout #indianblogger #strongisthenewskinny

Happy Friday, smexies! Today's #goodkellybadkelly is on ab bikes 🍫🚴🏻‍♀️
These can be so easy to do, if my form is bleh. If I pay attention to all the little details that make this move challenging, then they are really tiring! So if you find ab bikes super easy, perhaps this post will be useful for you 😉
A few things to think about, when thinking abt yr upper body posture in these:
1. Hands: don't put them behind yr neck/head, cuz it's the perfect position to tempt you to pull and wreck yr neck/spine! Ouch. Instead, I cup them gently behind my ears; only my fingertips touch lightly 👍🏻
2. Upper body: I know we all want to get our elbow to our knee, but that doesn't mean we sacrifice proper form for depth. If you can't get yr elbow to yr knee just yet, THAT'S OKAY. Don't give in to the urge to roll over on yr side; the move only counts if you're engaging yr core to bring yrself up, and twisting and lifting-- it doesn't matter how high you're able to get 🐝
3. Chest: make sure you're not collapsing into yrself. Keep yr chest up and open 🌟
4. Shoulders: this goes hand-in-hand w yr chest. If your chest is collapsed, chances are your shoulders are rounded and shrugged too-- nottt good for your spine and neck 😕 Try to keep your shoulders neutral; some "rounding" is natural cuz you're twisting over to one side, but make sure it's not excessive 💁🏻
Note too that when I'm doing things properly, I'm able to come up way higher vs if I were just rolling ard like a shruggy, dying squid 🦑
Sharing this because for the longest time I was doing Bad Kelly, until someone commented that I should be bringing my upper body up way higher. I quickly realised it was tiny tiny things that were keeping me from bringing my upper body higher, so I hope this helps you too! ❤️

Mom & Baby Yoga truly has its calming effect 😆 These cutie pies just went off dreaming 😌
Thanks for the invite @myyk and the workout tips/session @yehyan426 with the 👶🏻👶🏻 #activity #momlife #momworkouts #babies #yoga #happymama #learnandplay #noexcuses #playdaysapp #exercisetips #pamatvhk #tips #mommyfitness

A big complaint from athletes is that doing eccentric hammy exercises makes them sore. But as @chrisabeardsley shows here, regular exposure creates an adaptation. Irregular exposure reverses that adaptation.
So a few reps per day/few exposures per week means you will get used to the load and stop being sore.
Just like acute:chronic workload, little bits often rather than big spikes will get the best overall benefits.

🔥E.O.T.D.🔥
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Today we have a quad dominant exercise that are a must try!
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🔥Smith Machine Squats🔥
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Instead of just your normal squats, I decided to switch it up with a heel elevated squat using the smith machine. But, this isn't just your normal 2x4 elevation, instead I used a DB. This allows you to create a higher elevation, putting more emphasis on your quads to contract and isolate them. Rather than compound lifts that work glutes, hams, and quads.
✖️Focus keeping your head and spine neutral.
✖️Sit back and press through your heels.
✖️Aim to hit the DB with your booty and if you like you can do paused reps as well!
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I like the smith machine, because most people underestimate the body's ability to adapt to certain stress. The smith machine allows you to make adjustments to a majority of movements that can help you continue to grow and progress.
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#fitness #fitnesslifestyle #quadguy #staygolden #weightlossjourney #squats #GhostLifestyle #ExerciseOfTheDay #BeSeen #alphalete #Legend #ExerciseTips #WorkoutTips #workoutvideo #highintensity #legday #TrainHarderThanMe #BestSelf #IgniteYourFire #getripped #summershredding #quadexercise #fitnessfamily

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