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#teamon

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#TeamON #sponsoredathlete .
If you don't push your limits you will never know what you are capable of 🙌.
Don't just train, train as hard as you can to make the real difference 💪.
#anyastar #training myself and clients at @completebodygym #teamoptimum .
Representing one and only @optimumnutrition 🏋️‍♀️.
🇷🇺🇷🇺🇷🇺🇷🇺🇷🇺🇷🇺🇷🇺🇷🇺🇷🇺🇷🇺🇷🇺🇷🇺🇷🇺.
Ребят, привет!
Возвращаемся к спортивной тематике моего блога и поговорим немного о тренировках 😈.
Как давно вы тренируетесь?
Видите ли вы желаемые результаты, продвигается ли ваш прогресс стабильно?
Это очень важно понимать при составлении/корректировки своей тренировочной программы.
Основной принцип, который вы обязательно должны учитывать- принцип периодизации. Периодизация – это любые периодические изменения в плане тренировок.
Изменчивость тренировочных схем может определяется следующими показателями:
🏋️‍♀️интенсивность тренировки (вес отягощения или %ПМ).
🏋️‍♀️объем работы .
🏋️‍♀️частота тренировок и время отдыха между подходами
🏋️‍♀️количество упражнений, подходов и повторений.
🏋вид упражнений.(например, изолирующее или базовое).
🏋️‍♀️стиль выполнения упражнений (например, с идеальной техникой или читинг).
🏋️‍♀️Использование новых методик.
Цель периодизации тренировочного процесса – его адаптация к потребностям и возможностям организма.
Периодизация необходима в первую очередь для "шокирования" мышц, для того чтобы предотвратить развитие тренировочного плато. Как известно, для роста мышечной массы и для увеличения силовых показателей необходимы тяжелые тренировки, выходящие за пределы привычной для человека нагрузки. На начальных этапах тренинга любая тяжелая тренировка будет давать достаточно качественный и эффектный результат – гипертрофия мышц и увеличение силовых показателей будет происходить, даже если просто придерживаться регулярного графика тренировок, включающих в себя базовые упражнения. 
Так может продолжаться достаточно длительный промежуток времени – от нескольких месяцев до 1-1,5 года. Однако длительное нахождение в таком тренировочном режиме будет вызывать целый ряд негативных последствий.
👇👇👇👇👇👇👇.

BOM DIAAAA!!
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Sorriso no rosto, certeza de estar no caminho certo. Alguns receios e talvez alguns medos, mas a fé inabalável em um Deus todo poderoso e em si mesma! Assim, a palavra de ordem é seguir em frente com passos firmes e nunca desistir!
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Olhar fixo nos objetivos e sonhos, corpo que acompanha a mente e transpõe datas e limites.
Pensamento capaz de transpor o pensado, e capaz de se reinventar se assim necessário!
Nada de gessos ou rótulos. O frescor da brisa é sentido no seu movimentar.
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Nada de amarras ou mágoas. Nada que possa atrasar o seu caminhar é permitido. Nada de viver no passado ou futuro, porque a sede de vida lhe faz apreciar o agora como se fosse o último dia!
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Ótima semana guerreiros!
DEUS NO COMANDO!!
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Kimono @primesportes
TEAM @optimumnutrition_br
Foto @marcio_rangel
Make @wernerbluecenter
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#jiujitsu #jiujitsuforeveryone #abs#mulheresnotatame #tatame #jiujitsuforlife #jiujitsuparamulheres #oss #brazilianjiujitsu #inspired #determined
#jiujitsulife #dedicated #bodytech#judo #riodejaneiro #photooftheday #picoftheday #selfie#instagram#model#sixpack#tbt#OptimumNutrition#bjj
#canalbrothers#Team_ONbr #TeamON#optimumnutrition #Optimumnutrition_br

Eita TREINO BOM !!! COMEÇANDO A SEGUNDONA COM #BUNDANANUCA PRA LAVRAR NO VERÃO COM AQUELE BIQUININHO NEAHH.. ACOMPANHE UM A UM NA SEQUÊNCIA DOS VÍDEOS ACIMA .
👉 CADEIRA FLEXORA 3X 20 REP. SEGURA 10 SEGUNDOS + 10 REP. CONJUGADO STIFF 3x15 INTERVALO 30" .
👉 ESCADA SOBE E DESCE 4X. 👉 MESA FLEXORA 4X12 CONJ. COM ESCADA SOBE DESCE , SEM INTERVALO.
👉AGACH. SUMO NO SMITH 4X12 CONJUGADO COM SUMO (ANILHA) 4X20
👉CADEIRA ABDUTORA 4X20 INTERVALO 45".
👉AFUNDO NO SMITH 4X10 CONJUGADO COM STIFF UNILATERAL 4X12 INTERVALO 30". #DONE 👊👊👊
AMANHÃ SE TUDO CORRER BEM VAI TA DOENDO ORA CARAI 😉
👵TREINO COM PERSONAL @MALUSAOLIVEIRA #LACRADORA
#TEAMON @optimumnutrition_br 🖤

... e aí então chegou minha hora de treinar ! 🙌🏼
Bom, me inspiro em mtas pessoas e me motivo com mtas coisas, mas hoje decidi que EU 🙋🏻 seria minha motivação e minha inspiração! Fechei meus olhos por alguns minutos para que pudesse conectar meu corpo com a minha mente e respirei pausadamente algumas vezes...muitas coisas passaram pela minha cabeça nesse momento!
Após isso fiquei pronta para fazer o que tinha que ser feito!! Ao abrir os olhos olhei no espelho e ali encontrei a energia que precisa!
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Atleta @optimumnutrition_br
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Look @canoanfitness 🔶 cupom promocional para compras no site com desconto 👉🏼 ALESSANDRA10
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#legday #Optimumnutrition_br #Team_ONbr #TeamOn #optimumnutrition #OptimumNutrition #TrueStrength #teamon #teamcanoan #ifbbpro #figurepro #fitnessmodel

The Darkness Begins...
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The @gymshark #BlackOut sale starts RIGHT NOW!!! 🦈🦈🦈
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Enjoy up to 50% off site-wide from today until Monday 27th November!!!
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We only do this once a year so get your hands on your favourite styles and items before it all sells out... jump on the link in my bio or ^^ Swipe Up ^^ on my IG Story to go straight to the sales pages!
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When it's gone, it's gone, so don't miss out... #BlackFridayWeek #gymshark

sunshine feels ✨☀️
Rio seu lindo
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#healthylifestyle @optimumnutrition_br #truestrength #teamon

Part2. Super événement organisé par @optimumnutrition_fr #teamon , rencontre avec @nassbridges une personne très humble, et avec @bazingafit qui a un physique monstrueux !💪🏼

It amazes me that even now, we women are STILL being told that having muscles is NOT womanly. Being skinny is NOT sexy. Being strong is MANLY❌
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Womanly is a phrase use to describe features that make us feminine... know what makes us feminine?👇🏽
👯‍♀️being strong
👯‍♂️being smart
👯‍♀️being healthy
👯‍♀️being self confident 👯‍♀️being loving
👯‍♀️being kind
👯‍♀️being empathetic
👯‍♀️being supportive
👯‍♀️I’m sure you can add more...
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NONE of these things are related to how we LOOK🤷🏽‍♀️
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We don’t care if we’re not ‘feminine’ to you, that men don’t find our bodies ‘attractive’ when they’re ‘too thin’ or ‘too muscly’. We are feminine in ourselves. Our bodies are WOMANLY because they house strong women. Not because they have a certain bra size or body fat level that is sexiest in underwear🙈
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So STOP saying and feeling like there is a womanly ‘mould’ out there. Womanly is DIVERSITY and HEALTH. It’s small boobs and big boobs👀Small butts and big butts. Soft bodies and hard bodies. Because it’s out MINDS than matter❤️
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Emiliabikini@gmail.com
www.emilia.fitness
Link in my bio @emiliathompsonphd
EmiliaJL87 for 40% off at www.ONacademy.co.uk
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#transformationtuesday #selflove #throwback #selflove #mindset #strengthfeed #optimumnutrition #transformation #teamON #pca #bodypower #pcaarmy #compprep #transformation #ukaesthetics #strongnotskinny #girlswithmuscle #shelifts #bodybuilding #bikini #bikiniathlete #fitspo #fitness #health #gym #girlswithmuscle #glutes #chicksthatlift #workout #iifym

Le soleil se couche mais la Zone reste toujours accessible la #TeamON 🏆🏋️‍♀️🚴 •
#GoldStandardZone
📸#repost @fit_fabb

MOST RECENT

¡Se acerca diciembre! Si aún no has hecho tu carta para Santa no te preocupes, te tenemos una idea para que agregues a tu lista de deseos 🍹🍸 #BartenderOn #PTY #TeamOn #Cursos #Bartender #Horarios

¿No te gusta la inactividad de una oficina? Pues este es tu trabajo ideal ¡Certíficate con nosotros y ólvidate del trabajo aburrido! 🍹🍸#BartenderOn #TeamOn #Cursos #Coctelería #Cócteles

Legit the best core and abb work out I’ve done! Amazing to participate in a session lead by @lillysabri. Such an inspiration! THANKYOU!! 💪🏼👌🏽@shaunstafford #GoldStandardZone #optimumnutrition #teamon #on

Years of hard work have finally paid off 🙌🏻 I feel so proud to be part of the best team #TeamOptimumNutrition #TeamON

Mantém o foco no teu objectivo e nada te consegue deter. Custa mas o sabor da vitória será bem melhor!! 💪💪💪💪 #keepfocus #keepworking #gymaolic #gymaddict #teamon #optimumnutrition_pt

‼️WHAT AN INSPIRATION‼️ @jameskearsley
THIS GUY HAS OVERCOME HIS BATTLE & DEMONS , PUSHED THROUGH DAY IN, DAY OUT, AND LOOK AT HIM NOW 🔥 #unstoppable
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A POSITIVE MIND CAN DO WONDERS - STAY STONG, FOCUSSED & DETERMINED 👊🏼
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@jameskearsley ・・・
2016 - 2017 Cancer Survivor Transformation
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When I was initially diagnosed in 2014 I began using this social media account for my own personal documentation, to look back on later on in life
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Over time, my posts began to reach a broader audience; and people began to connect. I never knew why it attracted so many people - maybe because cancer touches so many people's lives. But I could see what I was posting was helping others - to overcome their own battles, or to help them with a loved one's
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Now that's why I post these sorts of pictures; not to brag about my fitness/gym transformations, but in an attempt to help others. To show people that results can be achieved when effort is applied. Or that so many different things can be overcome with a positive mentality and with positive thinking -
To anyone that may be fighting their own battle, or have a friend or family member battling their own - just remember to keep your eyes on the prize and to never let go of that positive mindset. With that, the rest will be easy
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#CancerSurvivor
#Motivation
#TeamON

Sweaty Selfie After Another Mad @optimumnutrition @optimumnutrition_uk Evening, These Lot Dont Play About... 😆👌🏻✌🏼🎥 FULL VIDEO TO COME! ✌🏼👌🏻👍🏻

#TransformationTuesday 🍷➡️💪
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Its not a crazy transformation, but it does show my own journey from binge drinking, rugby playing, uni student to personal trainer, fitness competitor, gym manager!
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I’ve swapped regular binge drinking & partying for more consistent clean eating & training, oh & the occasional eating challenge 😆
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For training & nutrition plans drop me or @lucyfoxwalton a message to info@chaseperfection.com
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#transformation #makethechange #partyboy #bingedrinking #partylife #student #fitness #lifestyle #motivation #inspiration #fitspo #chaseperfection #teamON #sponsoredathlete #drzaks #promixx #gymlife #leanlifestyle #dedication #edwardwinehands

The Bigger and stronger my glutes are the faster I Sprint simple.. 🍑🏃🏼‍♀️= 200kg Hip Thrusts in training today keeping its power strength based so 3-5 reps x 5 sets ...I’ve followed @bretcontreras1 since before I became a trainer. I’ve been doing hip thrusts for years and at one stage was the only person I knew doing them I used to get some serious weird looks in the gym setting them and doing them yup Im using my va JJ to lift the bar dude ....so it’s so great to see this hugely important compound movement become so mainstream. All of my clients men and women do them weekly as they are so pivotal to a strong posterior chain and core and long term that leads to a lesser chance of back trouble and lower back issues as we get older. Important cues to remember when doing them
🔥tuck your chin to your chest throughout the movement
🔥ensure your feet are at 90 angles at the top of the movement
🔥ensure core is braced with a large diaphragmatic breath in and then out as you perform movement. 🔥earn the weight. As I said I’ve been doing them for years
🔥squeeze and engage the glutes and hamstring at the top of movement
🔥I’m using them for power transference therefore my tempo is fast and I’m Drive as powerfully and quick as I can through the movement.
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#hipthrust #hipthrusts #hipthrusters #glutes #glutesworkout #bigbooty #sprinter #sprints #trackandfield #athlete #athletics #athletictraining #strength #power #glutebridge #glutesday #fit #fitness #fitnessmotivation #trainharderthanme #teamon #optimumnutrition #legday #gainz #glutegains #bigass

La muscu est un marathon, pas un sprint. 💪🏻
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Nan je dec va courir 42km tu verras ce que c’est que de la vraie endurance 😂
Perso c’est un objectif de vie d’en faire un!
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Snapchat 👻 : go.muscu
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#TeamGoMuscu#GoMuscu#Muscu#Musculation#Fitness#Fitboy#onmangepropreonsentrainesale#Teamshape#teamnass#Ddz#SegpaArmy#tiboinshape#team_am#TeamOn#teamcln#roadtosaiyan#transformation#ectomorph#Kurnaz#fitmotivation#fitgirl#troll#fitshape#fitwomen

#TeamON #sponsoredathlete .
If you don't push your limits you will never know what you are capable of 🙌.
Don't just train, train as hard as you can to make the real difference 💪.
#anyastar #training myself and clients at @completebodygym #teamoptimum .
Representing one and only @optimumnutrition 🏋️‍♀️.
🇷🇺🇷🇺🇷🇺🇷🇺🇷🇺🇷🇺🇷🇺🇷🇺🇷🇺🇷🇺🇷🇺🇷🇺🇷🇺.
Ребят, привет!
Возвращаемся к спортивной тематике моего блога и поговорим немного о тренировках 😈.
Как давно вы тренируетесь?
Видите ли вы желаемые результаты, продвигается ли ваш прогресс стабильно?
Это очень важно понимать при составлении/корректировки своей тренировочной программы.
Основной принцип, который вы обязательно должны учитывать- принцип периодизации. Периодизация – это любые периодические изменения в плане тренировок.
Изменчивость тренировочных схем может определяется следующими показателями:
🏋️‍♀️интенсивность тренировки (вес отягощения или %ПМ).
🏋️‍♀️объем работы .
🏋️‍♀️частота тренировок и время отдыха между подходами
🏋️‍♀️количество упражнений, подходов и повторений.
🏋вид упражнений.(например, изолирующее или базовое).
🏋️‍♀️стиль выполнения упражнений (например, с идеальной техникой или читинг).
🏋️‍♀️Использование новых методик.
Цель периодизации тренировочного процесса – его адаптация к потребностям и возможностям организма.
Периодизация необходима в первую очередь для "шокирования" мышц, для того чтобы предотвратить развитие тренировочного плато. Как известно, для роста мышечной массы и для увеличения силовых показателей необходимы тяжелые тренировки, выходящие за пределы привычной для человека нагрузки. На начальных этапах тренинга любая тяжелая тренировка будет давать достаточно качественный и эффектный результат – гипертрофия мышц и увеличение силовых показателей будет происходить, даже если просто придерживаться регулярного графика тренировок, включающих в себя базовые упражнения. 
Так может продолжаться достаточно длительный промежуток времени – от нескольких месяцев до 1-1,5 года. Однако длительное нахождение в таком тренировочном режиме будет вызывать целый ряд негативных последствий.
👇👇👇👇👇👇👇.

Killed that chest today. 💪🏼😤
Unfortunately it’s still kind of awkward feeling when i getting pumped during my workout, because of the OP i had before. 🚑
I was told to do training pause 2 week longer than i did but even that 2 weeks i did was already to much for me. 😖
Maybe i started to early with that shit, who knows, but i love it to kill it and ☠️ i just felt like i can’t wait any more ⌚️
So whatever, it is what is… 😏
Hopefully i will feel me completely fit very soon. 👌🏼
I will stay positive anyway! 😉
It is also important for recovery, right? 😃
✖️✖️✖️✖️✖️✖️✖️✖️✖️✖️✖️
#loveit #killit #whateverittakes #5percenter #mentality #1dayyoumay #killitforrich #nevergiveup #nopainnogain #norestdays #noovertraining #richpiana #gettingpumped #gettingbig #stayingshredded #stayingripped #teamon #goldstandardzone #OptimumNutrition

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