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Om en behöver någon att prata med finns kuratorerna Tina och Ulrika på Druvan. Här håller Tina på med IKBT=KBT via nätet, detta är en av metoderna som kan användas vid depression, ångest, stress och sömnproblem. Mindfulness kan också vara bra för vissa. Varje termin hålls en kurs i stresshantering, ACT (Acceptans and Commitment Therapy). Detta är ngt av det de gör, förutom individuella samtal:) #Druvan #samtalsstöd #IKBT #ACT #mindfulness

Lakukann semuaa yang terbaik menurut mu#ikbt

Hilangkan semua beban mu tunjukan aksimu guys#ikbt

Moment trkhir ips4#ikbt

Happy anniversary 4 years#ikbt

It feels like a brother#ikbt#alamindonesia

Mngkin yg lain berpikir apa yang kami lakukan ini hal bodo tapi mnurut kami cuma ini yg bisa membuat kaami jadi satu keluarga bersama dan bisa menjalin ikatan bersama#ikbt

Tingkah mu skrng yg bakal jadi cerminan masa depan mu#ikbt

Ntah kapan lagi#ikbt

MOST RECENT

⚫SITTING FEMORAL CURL⚫
Work your femoris differently with this monoarticular movement.
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🔑EXECUTION🔑
1⃣Seated in a femoral flexion apparatus sitting, place your knees so that protrude just from the edge of the seat to allow full movement of the knee joint. Place the part lower tibial area against the rollers when the knees are straight or slightly bent.
2⃣Attach to hand supports and support them against the back. This relaxes something the upper tendons, something useful for the femoral arteries.
3⃣Take air and hold while pushing with calves down at speed moderate The toes should point straight up when bend your legs.
4⃣Expel the air when you reach the 90 degree angle on your knees, and maintain the end position for one or two seconds to achieve maximum voltage. Return to the starting point under control and make the necessary repetitions.
5⃣If you have rigid femoris, you will find difficult to start the exercise with the legs stretched. In that case, bend back as far as possible to make the tendons in the upper part of the femoral stretch somewhat. When you bend your knees, elevate the position of the torso to keep the tension in the upper part of the femoral and get a stronger contraction.
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💡TRAINING TIPS💡
💥If you have knees and hips flexible, contracted femoralis before or at the time of start pushing against the rollers.
◼️If your toes tend to turn inward or outward as you move, you may indicate imbalance between the semimembranosus semitendinosus and the biceps femoris. If the fingers tend to go inward, do the exercise with your fingers pointing outwards and vice versa to create a superior muscular balance.
🔶Be sure to reach a 90 degree angle on the knees at the end of the movement to produce maximum muscle tension. To increase it further, hold the end position for about two seconds.
🔷For maximum involvement of the gastrocnemius, flex the ankles (dorsiflexion) to stretch the Achilles tendon. This action achieves maximum contraction of the calves during flexion of the patellar joint.
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🔎MUSCLES INVOLVED🔍
Semitendinosus.
Semimembranous.
Femoral biceps.
Gastrocnemius.
#levelupequipment⬆️ #gym #crossfit #focus #technique #knowledgeispower

Om en behöver någon att prata med finns kuratorerna Tina och Ulrika på Druvan. Här håller Tina på med IKBT=KBT via nätet, detta är en av metoderna som kan användas vid depression, ångest, stress och sömnproblem. Mindfulness kan också vara bra för vissa. Varje termin hålls en kurs i stresshantering, ACT (Acceptans and Commitment Therapy). Detta är ngt av det de gör, förutom individuella samtal:) #Druvan #samtalsstöd #IKBT #ACT #mindfulness

El TGU es un ejercicio que tiene al menos 200 años de antigüedad y muchos expertos
hoy en día lo consideran excepcionalmente funcional. .
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Se dice que fue Steve Maxwell quien lo introdujo en la comunidad Kettlebell enseñándoselo a Pavel Tsatsouline en el primer evento de la RKC (Russian Kettlebell Challenge), donde Pavel interpreta las virtudes de esta técnica para la estabilización del hombro, y lo incluye como uno de los 8 ejercicios esenciales de la formación RKC. .
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Maxwell lo había aprendido en la década del ´60 de un viejo entrenador de lucha defensor de los antiguos métodos de acondicionamiento, antiguamente era frecuente que los “hombres fuertes” también practicaran lucha. .
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Si de opiniones autorizadas se trata, el experto en biomecánica de la columna vertebral Dr. Stuart McGill, ha descrito el TGU como un ejercicio de “core triplanar”, confirmado por el estudio mediante EMG de Bret Contreras, en el que el TGU resultó generar un 100% de activación pico sobre Recto Abdominal, Oblicuos Internos, Oblicuos Externos y Erectores Espinales.
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Algunos beneficios del TGU son:
•Promover la lateralización cruzada .
•Mejorar la estabilidad de hombro.
•Aumentar la movilidad torácica.
•Mejorar la estabilidad de cadera.
•Estimular el sistema vestibular, visual y la propiocepción.
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Información tomada del Manual de Levantada Turka de uno de mis formadores y mentores: Jerónimo Milo @jeronimomilo director de @kbla.kettlebell.latinoamerica .
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Recomendaciones: para ir incrementando el peso comienza con uno que domines perfectamente por ambos lados y puedes ir aumentando de 2kg en cada repetición (1 por cada lado) hasta conseguir tu fuerza máxima. La meta es llegar al menos a la mitad de tu peso corporal ya después de allí serás un monstruo 💪💪💪😂😂😂
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Video de mi adorada: @coficc
Locación: @anytime_fitness_santamaria .
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#BonecoTrainer #Kettlebell #IKBT #KettlebellBCF #KBLA #KB #FitnessChile #Venezuela #Fitness #FunctionalTraining #Fuerza #Train

⚫LEG PRESS⚫
Carries well the weight in this well-known leg exercise.
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EXECUTION
▫Stand on a leg press, place your feet on the platform shoulder width apart and feel the weight on the entire sole of the foot.
🔹With the hips and back against the back, it releases the lateral closures that support the weight and extends the legs but without blocking them. This is the initial position.
🔸Inhale deeply and hold your breath as you bend your knees to descend the platform at a moderate to slow speed until your knees are at an angle of between 80 and 90 degrees.
🔺Push the platform up to the starting position by blowing out the air as you pass the hardest part halfway down. Take a breath and repeat the movement.
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💡TRAINING TIPS💡
🚨To prevent back injuries, do not lower your knees too close to the chest. The more you descend, the more likely you are to round the lower back, which increases the pressure of the vertebral discs and favors injuries.
💢Holding your breath is important not only for the safe execution of the exercise but also for the sake of being healthy. When the breath is retained in the initial phase of the ascent, more force is generated and the torso is stabilized, which allows greater effectiveness.
💨Eject the air after passing the stagnation point relieves the pressure created and prepares you for the next repetition.
▶You can place your feet higher or lower on the platform to have different sensations, that depends on your flexibility and how well you can stress your knees and lower back.
❗Maintaining a firm position in the apparatus is basic for performing the exercise properly and without injury.
🔶In the upper part of the movement, extend the legs but do not block them because it can lead to hyperextension and injury.
In comparison to the free squat, the leg press allows for much more weight, in some cases more than twice as much as a squat. That extra weight is necessary to generate greater intensity, but handle it with caution.
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🔎 MUSCLES INVOLVED🔍
Vastus Lateralis.
Vastus Madialis.
Vastus Intermedius
Rectus Femoris.
Gluteus Maximus.
Biceps Femoris.
Semitendinosus.
Semimembranosus.
#gym #bodybuilding #CrossfitVenezuela #CrossfitColombia

@Regrann from @fit_personalitys -
🔴LEG PRESS🔴
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✅ On the left the mannequin sits on the bench and extends his back. Now you don't have to arch it like when you bench press, but you need to make sure your upper-mid body stays attached to the pad. Firmly grasp the handles. At this point pushing through your heels RATHER than your toes is very important. This because doing the opposite could cause you to round your back. Foot positioning? There's no "perfect" place. You need to experiment yourself on what feels best ROM & rep quality wise. ✅
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❌The right dude is wrong. Pun intended. The lower back is not attached to the pad and this makes the exercise very "dangerous". Think about 2 forces pushing one against the other: one pushes from the shoulders, where they're counter pushed by the pad, and one coming from the load. Where's the middle spot where they meet? Obviously lower back. Which ends up giving you chronic pain. ❌🤷🏻‍♂️
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Want a healthy & strong body? Start working out PROPERLY. Safety comes first, and performing the exercises WELL is the only way you're going to grow your muscles.
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Follow @fit_personalitys for more fitness content and tips 💪 - #regrann #gym #bodybuilding #legs #legsworkouts #strength #fitnesstips #lifestyle #healthylifestyle #WordHard #TrainHard #LevelUPEquipment⬆️ #IKBT #kettlebells #weightlifting #lifting #powerlifting #focus #technique #knowledgeispower #CrossFit #CrossfitVenezuela #CrossfitColombia #calisthenics #calistenia

DUMBBELL BENCH PRESS
⚠EXECUTION⚠
A variation includes the use of the neutral grip in the low position, which slightly changes the emphasis on pectorals. Practice this lightweight version before moving on to the most big.
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🗝ADVICE OF TRAINING🗝
💡Holding your breath is very in this exercise to stabilize the torso and provide a firm against which the chest and shoulders. It expels the air nothing more overcome the most difficult point with in order to alleviate the intra-abdominal and intrathoracic pressures that position and hold your breath.
💈Do not stop the dumbbells in the low position. Doing so may increase pressure intrathoracic and even fainting if you hold your breath too much and use maximum weights.
🚨Lift the weights straight up.
If you wear the dumbbells above the head or abdomen increases the chances of losing control. Joining the dumbbells upwards increases the contraction force of the part internal pectorals.
Separating them further implies higher stress in shoulders and the outer parts of the pecs.
🚧Due to the low head position when using a declined bank, no we must keep it for a long time.
⏳To prevent blood from accumulating on the head, stand up and take a short walk after each series, and avoid The series of high repetitions.
♦For variety, make the press with neutral grip, which implies superior stress on the upper pectorals while working the lower pectoral and the anterior deltoid.
The use of dumbbell allows us to move through a superior range of travel than that of the bar: instead of lowering them to the level of the chest we can do it underneath.
✏However, this implies more tension on the shoulders and can produce stretch marks and even injuries.
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🔎Muscles involved🔍
Pectoralis major
Previous Deltoid
Coracobrachial
Triceps
Previous Serrato
Pectoralis minor
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#gym #bodybuilding #technique #knowledgeispower #CrossFit #CrossfitVenezuela #CrossfitColombia #calistenia #calisthenics #LevelUPEquipment⬆️ #focus #kettlebell #IKBT #BenchPress #Dumbbells #mma #running #focus

@Regrann de @rigolifrancesco - Rope Swing, una de las maneras de entender el kettlebell swing.
A diferencia del power swing, el brazo no recibe golpes de la pelvis, la piel de la mano no se abre, el antebrazo resiste mucho más.
#kettlebell #kettlebellsport #swing #fts - #regrann #LevelUP #LevelUPEquipment⬆️ #focus #technique #knowledgeispower #CrossFit #fitness #fitnesstips #WordHard #TrainHard #gym #gymnasty #calistenia #calisthenics #CrossfitVenezuela #CrossfitColombia #lifting #powerlifting #weightlifting #lifestyle #healthylifestyle #mma #running #IKBT #KettlebellLove

@Regrann from @adam_pine - 👉Optimize your starting position for a bigger deadlift.
🌵The sumo and conventional deadlift are different movements, with different techniques.
🐔Avoid turning your sumo deadlift into a pseudo-conventional deadlift with a wide stance.
🎱Point your toes out (approx. 45 degrees). This allows you to keep your knees out to open your hips, & *pull them close to the bar*. This puts them in a strong position & shortens the ROM. The closer your hips are to the bar, the easier it will be to lockout.
🍄Avoid hinging them back like a conventional deadlift. This will lengthen the distance to lockout and force your torso into a more forward position.
🐿Maintain an upright torso with your shoulders above the bar.
- - #regrann
#LevelUP #LevelUPEquipment⬆️ #gym #sumodeadlift #deadlift #bodybuilding #focus #technique #knowledgeispower #barbell #kettlebells #IKBT #mma #running #CrossFit #CrossfitVenezuela #CrossfitColombia #calistenia #calisthenics #lifestyle #healthylifestyle #lifting

From my bro, friend and coach @Regrann from @bonecotrainer
🎂🍻🎊HAPPY BIRTHDAY DUDE - Una rutina realizada con mi herramienta preferida las #Kettlebells .
Movimientos fáciles de aprender pero que requieren de buena técnica y concentración.
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Clean + Squat + SotPress + BentPress .
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Puedes realizar 5 series de 8 a 10 repeticiones de cada lado con un peso que domines (si no dominas el ejercicio al 100% puedes intentar con poco peso) 💪💪💪
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Las #Kettlebells son una herramienta super potentes para realizar un trabajo totalmente integral, si quieres aprender más de como entrenar con ellas puedes contactarme ✌✌
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#BonecoTrainer #IKBT #KettlebellBCF #FunctionalTraining #PesaRusa #Kettlebell #KB #Clean #BentPress #SotPress #Squat #FitnessChile #Fitness #Fit #Chile #Venezuela #Panama #Colombia #USA #Girya #Levantamiento - #regrann

Movimiento: #Snatch con #Kettlebell .
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Comparto con Uds unos de mis ejercicios preferidos cuando entreno con las #Kettlebells la mejor forma de explicarlo es poniendo atención al video.
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Hay diferentes formas de hacerlos y va a depender del objetivo que desees o la disciplina que practiques, por ejemplo: el del video es el usado en el entrenamiento de kettlebell deportivo o de competencia, lo que se busca es la mayor cantidad de repeticiones en un tiempo reglamentario (10 min)
Así mismo los practicantes de #Crossfit lo realizan con unas variantes donde se involucra el tren inferior realizando una flexión de rodilla profunda a diferencia del deportivo se realiza principalmente flexión de caderas y es desde allí que se realiza la explosión, en ambos casos se debe terminar con la pesa por encima de la cabeza (punto de fijación u overhead) .
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Los músculos que se fortalecen o involucran en el #Snatch son: .
•Deltoides anterior..
•Rotadores del hombro..
•Trapecio medio..
•Trapecio superior..
•Pectoral superior..
•Abdominales oblicuos..
•Abdominales frontales..
•Cuádriceps.(depende del caso)..
•Femoral..
•Lumbares..
•Glúteo..
•Tríceps braquial..
•Bíceps braquial..
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¿Algo completo no? .
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Importante: El peso depende de la disciplina y debe ser incrementado gradualmente.
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Si deseas saber algo más sobre las #Kettlebells no dudes en preguntarme 💪💪💪.
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#BonecoTrainer #IKBT #KettlebellBCF #KB #Fitness #FitnessChile #Wellness #Lifting #CrossFit #KettlebellDeportivo #Girga #PesasRusas

Mi gente, familia, amigos, clientes, seguidores ¿Dónde encuentras los eventos, formaciones, entrenamientos y servicios que ofrezco junto a mi socio de vida @bonecotrainer y nuestros aliados?
👉En nuestra cuenta @bcfitnessca Bienestar & Coaching
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¿Qué somos y qué hacemos?
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Somos soñadores y emprendedores, profesionales en el área del Coaching, el Training, el Diseño gráfico e instruccional, Facilitadores de aprendizajes en nuestras áreas de especialidad.
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Directores de la Certificación Internacional de Coaching Profesional de Vida y Deporte, única en Latinoamerica con doble acreditación.
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Instructores de acondicionamiento físico en diferentes disciplinas (Baile estilo CofiDance™, TRX®, Functional Training System FTS®, Pilates, Kettlebell, entre otros)
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Profesionales del Diseño Gráfico (Tomas) e Instruccional de Contenidos formativos (Carla).
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Facilitadores de aprendizajes tanto en formato Presencial como Online.
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Miembros activos de la International Association of Coaching (IAC)® @iacglobalworld y parte de su portafolio mundial de comunicaciones como equipo voluntario.
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Continuos aprendices, en constante estudio y formación, con aliados y alumnos en diferentes latitudes.
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Si quieres saber más, síguenos en nuestra cuenta en Instagram, Facebook, LinkedIn, nuestro canal de YouTube y nuestra web: 🌐www.bcfitnessca.com
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#Coaching #LifeCoaching #TeamCoaching #CoachingDeportivo #Fitness #Training #Dance #Kettlebell #IKBT #Deporte #MarcaPersonal #DiseñoGrafico #Bienestar #PausasActivas #Liderazgo #Motivación #Certificacion #ViveLasMaestrias #CoachingVidaYDeporteBCF

📖📚📝@Regrann from @kinectmd - Excellent post by @syattfitness✅ with @repostapp
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🍖Let's talk protein💪
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☝️Before we dive into the wonderful world of supplements, let's clarify a couple things.
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1⃣Protein powder is not a steroid. It's protein. Just like protein found in chicken or tuna or fish or greek yogurt. It's just a convenient way to get more protein in your diet.
2⃣Protein powder is not dangerous. At all.
3⃣Protein powder is not essential. You can make the exact same amount of progress without using it.
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💥Make sense? Onward.
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🍗Whey protein & Casein are two of the most commonly used protein powders. They're both derived from milk, are high quality, & if you need a quick & easy way to get more protein in your diet they're both great choices.
👉Some coaches say Whey is better than Casein. Others say Casein is better than Whey. Others say they're both awful for you (check the comments 😉). And others say "it depends" which is best.
✅Truth is, they're both great & have a host of unique benefits. That said, they're also VERY similar (much more than many believe) so let's have a look and see.
↔️They both have equal amounts of calories.
↔️They both have equal amounts of protein.
↔️They both result in the same NET protein synthesis --> I capitalized NET & included sources to 2 studies because I guarantee some people are going to say "Whey has a greater effect on protein synthesis" but that's only in the short term. Long term, protein synthesis is essentially equal between the two. Any questions, look at the studies referenced in the pic.
🔝Whey digests faster than Casein so it *might* be better closer to your workouts so you get amino acids more quickly.
🔝Casein digests more slowly so it *might* be better before bed so you get a steady stream of amino acids throughout the night.
✔️Whey is lighter in your stomach so, if you don't like feeling very full this is probably your best bet.
✔️Casein is thicker & more filling so if you're dieting & hungry this is a really good way to keep hunger at bay for less calories.
💰Key takeaway? They're both great. Both work. Both safe. And you can't go wrong either way. Choose whatever you like best.

Compartimos un poco de una de las especialidades de nuestro director: Entrenamiento Integral con Kettlebell.
By: @bonecotrainer - Una rutina realizada con mi herramienta preferida las #Kettlebells .
Movimientos fáciles de aprender pero que requieren de buena técnica y concentración.
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Clean + Squat + SotPress + BentPress .
.
Puedes realizar 5 series de 8 a 10 repeticiones de cada lado con un peso que domines (si no dominas el ejercicio al 100% puedes intentar con poco peso) 💪💪💪
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Las #Kettlebells son una herramienta super potentes para realizar un trabajo totalmente integral, si quieres aprender más de como entrenar con ellas puedes contactarme ✌✌
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#BonecoTrainer #IKBT #KettlebellBCF #FunctionalTraining #PesaRusa #Kettlebell #KB #Clean #BentPress #SotPress #Squat #FitnessChile #Fitness #Fit #Chile #VenezolanosEnChile #Venezuela #Panama #USA #Girya #Levantamiento

Una rutina realizada con mi herramienta preferida las #Kettlebells .
Movimientos fáciles de aprender pero que requieren de buena técnica y concentración.
.
.
Clean + Squat + SotPress + BentPress .
.
Puedes realizar 5 series de 8 a 10 repeticiones de cada lado con un peso que domines (si no dominas el ejercicio al 100% puedes intentar con poco peso) 💪💪💪
.
.
Las #Kettlebells son una herramienta super potentes para realizar un trabajo totalmente integral, si quieres aprender más de como entrenar con ellas puedes contactarme ✌✌
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#BonecoTrainer #IKBT #KettlebellBCF #FunctionalTraining #PesaRusa #Kettlebell #KB #Clean #BentPress #SotPress #Squat #FitnessChile #Fitness #Fit #Chile #VenezolanosEnChile #Venezuela #Panama #USA #Girya #Levantamiento

🔜Desliza la imagen y descubre la secuencia de un ejercicio super potente para fortalecer el hombro y la zona media 💪💪
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🔜Secuencia del #BentPress con #Kettlebell .
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🔜1. Posición de Rack (Clean)
🔜2. Flexión y torsión de cadera
🔜3. Press de hombro .
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En los siguientes post estaré subiendo unos vídeos donde combino algunos ejercicios con #Kettlebell para que detalles y puedas practicarlos 💪💪💪
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Locación: @anytime_fitness_santamaria
Foto: @coficc
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#BonecoTrainer #BCFitness #Fitness #KB #Kettlebells #IKBT #KettlebellBCF #Press #Clean #Power #Chile #FitnessChile #VenezolanosEnChile #Training #InstaFit #Bent #Fit #Latinoamerica #PersonalTrainer #FunctionalTraining #CrossTraining #Tatoo #Ink

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