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single arm dumbbell row.

Choose a flat bench and place a dumbbell on each side of it.
Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.

Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight.
The palm of the hand should be facing your torso. This will be your starting position.
Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step.
Tip: Concentrate on squeezing the back muscles once you reach the full contracted position.
Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move.
The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.
Lower the resistance straight down to the starting position. Breathe in as you perform this step.
Repeat the movement for the specified amount of repetitions.
Switch sides and repeat again with the other arm.

#fitness#fitlife#motivation#gym#health#sixpacks#bjj#mma#mydubai#gymkid#pt#ptlife#personaltrainer#instafit#instagood#instagram#socialmedia#sm#usnanfit#ufitae#ufit#ompt usmanfit #ufitae

Seated Row ?

Walk to the bar. Stand with your mid-foot under the bar. Don't touch it with your shins.
Grab the bar,Use a medium grip width, Unlock your knees, Keep your hips higher than on the Deadlift,Lift your chest, Straighten your back
Row. Take a big breath, hold it and pull the bar against your lower chest.
workout with @0916jml
muscle involved ?
Seated Cable Rows emphasis is the trapezius muscles, latissimus dorsi, the erector spinae, rear deltoids, biceps, biceps brachialis, and forearm flexors.
#workout #mydubai #usmanfit #ufitae

@0916jml improvement in balance 💪 Balance is a key element of fitness, along with strength, cardiovascular exercise, and flexibility.
Balance training can be done using a stability ball, bosu ball, or board trainer. and if you don't have these equipments do my technique 😀
The overall benefits of balance training include improvements to overall fitness, sports performance, and injury prevention.

A lot of lower-body strength-training exercises also will improve your balance. Having good balance is important for many activities we do every day, such as walking and going up and down the stairs. Exercises that improve balance can help prevent falls, a common problem in older adults and stroke patients.

#usmafit #ufitglobal #ufitae #balance #fitness#fitlife#motivation#gym#health#sixpacks#mydubai#pt#personaltrainer#instafit#instagood#instagram#socialmedia#workout #fitdxb #wellness#repsuae#testimonials #pakistan #pakfit #isbfit #healthypak #onlinecoach

4 weeks/12 sessions transformation.
shout out to my hard working client @rsdillon78 proud of you 💪 keep the hard work

let's see the baseline.

date 17.03.17
weight 83kg
Left arm 29cm
right arm 29cm
chest 97cm
waist 99cm
left quad 56cm
right quad 56cm
RHR 84
5m run speed 11.5 HR 158bpm

date 10-04-17
weight 82.8
Left arm 32cm
Right arm 32cm
chest 98cm
waist 94cm
left quad 54cm
right quad 54cm
last run 5k in 25mins HR 176bpm
train for progress not for perfection

The hip hinge is essential if you don't want to snap yourself up.
showed this technique last night to @shahpourg and took the pictures and showed him the tiny mistake.
to read about more please read this article of PTDC.
https://www.theptdc.com/2015/07/expert-shows-exercises-for-training-the-hip-hinge/

#fitnessmotivation #fitlife #socialmediamarketing #usmanfit #ufitae #socialmedia #hiphinge #deadlift #exercise #morning #workout #gym #sixpacks #mydubai #fitnessindxb #fitnessmotivation #mydubai #dxbfit #dxb🇦🇪 #dxbstyle #instafit #instagram #instagood

took these pictures of @0916jml last week before he travels, trying to see what changes he gets in physical fitness,and difference in pictures.
he just completed 4 months of Personal Training and here are the results,

1st Session basic assessment.

Age 57
weight 81 •limited shoulder Range of motion.
• stability issue, • Core strength very weak.
• saviour back pain Due to Past Sciatica nerve problem. • Muscular endurance and muscular strength was 3 out of 10.
• after 3 minutes of bike with ROM (100 to 120 )HR was 155bpm.
• Pushing Strength 3 to 4 push ups.
•Pulling not a single Pull up.

Lets Check the recent assessment. • improved shoulder ROM • Core stability 1m of plank on Stability ball is easy now.
• last bench Press 50kg 3 reps/ push ups more then 10 easy.
• 1 full pull up 😬 and 9 with 30% help.
• no back pain at all in regular life and of course when travel he feels a bit but after some exercise back to normal.
• current weight 85.5kg and 1 belt size dropped.
• last HIIT worked on Bike with ROM (120-140) after 5 minutes HR was 153bpm.

after achieving the goals now we setup the new goals.
no excuses change your life with exercise like he did it.

#motivation #usmanfit #mydubai #fitnessindxb #workout #gym #transformationcoach #dubaipersonaltrainer #rehab #rehabilitation #injuryfree #injuryrehab #nopainnogain

The single-leg Romanian deadlif withdumbbell shoulder press worked out with @martinaabril.

this exercise strengthens the posterior chain. The gluteus muscles, dynamically while synergistically working together to extend the hips. The lower back extensors function as stabilisers and are strengthened isometrically.
includes shoulder press concentrate on coordination, and helps in stability.
put this exercise in to your legs workout.
#mydubai #usmanfit #ufitae
#fitness#fitlife#motivation#gym#health#sixpacks#mydubai#pt#personaltrainer#instafit#instagood#instagram#socialmedia#usmanfit#ufitae#ufit#workout #fitdxb #wellness

Kneeling Hip Flexor Stretch... Drive your hip forward and your knee into the ground. Your iliopsoas muscle, one of the main hip flexors, is a deep muscle that requires isometric activation to stretch it.
use support if you facing stability issue.

#stretching #hipflexor #tipoftheday #motivation #weightloss #socialmedia #usmanfit #onlinetrainer #ufitae #pt#mydubai

MOST RECENT

every picture has a story, a client trained for 1 year, she moved back to US, visited dubai a year later with few friends, and we had few group sessions at @skydivedubai
#groupsession #ptdubai #personaltrainer #mydubai #dubaifitfam #motivation #usmanfit #usmanfitfitness #ufitae

@0916jml improvement in balance 💪 Balance is a key element of fitness, along with strength, cardiovascular exercise, and flexibility.
Balance training can be done using a stability ball, bosu ball, or board trainer. and if you don't have these equipments do my technique 😀
The overall benefits of balance training include improvements to overall fitness, sports performance, and injury prevention.

A lot of lower-body strength-training exercises also will improve your balance. Having good balance is important for many activities we do every day, such as walking and going up and down the stairs. Exercises that improve balance can help prevent falls, a common problem in older adults and stroke patients.

#usmafit #ufitglobal #ufitae #balance #fitness#fitlife#motivation#gym#health#sixpacks#mydubai#pt#personaltrainer#instafit#instagood#instagram#socialmedia#workout #fitdxb #wellness#repsuae#testimonials #pakistan #pakfit #isbfit #healthypak #onlinecoach

#tbt 👀 improvement in posture, strength,weight, endurance, and balance, oh yes especially lifestyle 😀💪 looking forward to help many more.
#shorttermgoals #succed #achieved #onlinetrainer #usmanfit #ufitglobal #ufitae

@usmanfit was explaining squads technique to @rsdillon78 last night let's learn the technique scientifically 👍

start with standing position bar braced across the trapezius muscle or rear deltoid muscle in the upper back.The movement is initiated by moving the hips back and bending the knees and hips to lower the torso and accompanying weight, then returning to the upright position.
the heels should always maintain contact with the floor throughout the movement. Weight shifting forward on to the toes, and off the heels creates unnecessary stress on the knee joint. This added stress may lead to inflammation or other overuse injuries.

Mistakes or errors
Two common errors include descending too rapidly and flexing the torso too far forward. Rapid descent risks being unable to complete the lift or causing injury. This occurs when the descent causes the squatting muscles to relax and tightness at the bottom is lost as a result. Over-flexing the torso greatly increases the forces exerted on the lower back, risking a spinal disc herniation

Another error where health of the knee joint is concerned is when the knee is not aligned with the direction of the toes. If the knee is not tracking over the toes during the movement this results in twisting/shearing of the joint and unwanted torque affecting the ligaments which can soon result in injury. The knee should always follow the toe. Have your toes slightly pointed out in order to track the knee properly.

#ufitae #usmanfit #mydubai

It's always Good to share the story A story of @shahpour_golkhandan fitness journey ''
started with ,,,
* lower back injury * 81kg's and weak core strength
* shoulders imbalance * eating disorder
* 0 gym knowledge * more then 2 hours traveling was a nightmare, painful, lower back hurts,

Now results are ,,, * No injury, No back pain
* 88kg's and strong core * Balance Diet,BMR increased 50%
* Confident/ improved Gym Knowledge * last traveled more then 23 hours in 3 days without back pain which makes me to think how important exercise is.
looking forward for new goals Thank you @usmanfit for your hard and smart work with me.

Thank you @shahpour_golkhandan to trust on us we are looking forward for more changes in future
#ufitae #usmanfit #bodytransformation

let's share the recent success story with you guys.
Mauro is one of my those clients who trains regular with me and when they travel they eat the right food.
came down to 86kg on scale from 106kg's in 12 months. looking forward for more change keep the hard work muaro proud of you.
#ufitae #usmanfit #bodytransformation

what a amazing feeling when clients appreciate the trainers @0916jml appreciate your video testimonies means to me a lot. i wish you the healthy life in the future.
#usmanfit #ufitae #mydubai

The hip hinge is essential if you don't want to snap yourself up.
showed this technique last night to @shahpourg and took the pictures and showed him the tiny mistake.
to read about more please read this article of PTDC.
https://www.theptdc.com/2015/07/expert-shows-exercises-for-training-the-hip-hinge/

#fitnessmotivation #fitlife #socialmediamarketing #usmanfit #ufitae #socialmedia #hiphinge #deadlift #exercise #morning #workout #gym #sixpacks #mydubai #fitnessindxb #fitnessmotivation #mydubai #dxbfit #dxb🇦🇪 #dxbstyle #instafit #instagram #instagood

The single-leg Romanian deadlif withdumbbell shoulder press worked out with @martinaabril.

this exercise strengthens the posterior chain. The gluteus muscles, dynamically while synergistically working together to extend the hips. The lower back extensors function as stabilisers and are strengthened isometrically.
includes shoulder press concentrate on coordination, and helps in stability.
put this exercise in to your legs workout.
#mydubai #usmanfit #ufitae
#fitness#fitlife#motivation#gym#health#sixpacks#mydubai#pt#personaltrainer#instafit#instagood#instagram#socialmedia#usmanfit#ufitae#ufit#workout #fitdxb #wellness

4 weeks/12 sessions transformation.
shout out to my hard working client @rsdillon78 proud of you 💪 keep the hard work

let's see the baseline.

date 17.03.17
weight 83kg
Left arm 29cm
right arm 29cm
chest 97cm
waist 99cm
left quad 56cm
right quad 56cm
RHR 84
5m run speed 11.5 HR 158bpm

date 10-04-17
weight 82.8
Left arm 32cm
Right arm 32cm
chest 98cm
waist 94cm
left quad 54cm
right quad 54cm
last run 5k in 25mins HR 176bpm
train for progress not for perfection

old is gold, everything he understands and try to perform properly any exercise i give.
#mydubai #healthylife #motivation #fit #fitness #oldisgold #oldman #exercise #dubaimarina #usmanfit #ufit #ufitae

took these pictures of @0916jml last week before he travels, trying to see what changes he gets in physical fitness,and difference in pictures.
he just completed 4 months of Personal Training and here are the results,

1st Session basic assessment.

Age 57
weight 81 •limited shoulder Range of motion.
• stability issue, • Core strength very weak.
• saviour back pain Due to Past Sciatica nerve problem. • Muscular endurance and muscular strength was 3 out of 10.
• after 3 minutes of bike with ROM (100 to 120 )HR was 155bpm.
• Pushing Strength 3 to 4 push ups.
•Pulling not a single Pull up.

Lets Check the recent assessment. • improved shoulder ROM • Core stability 1m of plank on Stability ball is easy now.
• last bench Press 50kg 3 reps/ push ups more then 10 easy.
• 1 full pull up 😬 and 9 with 30% help.
• no back pain at all in regular life and of course when travel he feels a bit but after some exercise back to normal.
• current weight 85.5kg and 1 belt size dropped.
• last HIIT worked on Bike with ROM (120-140) after 5 minutes HR was 153bpm.

after achieving the goals now we setup the new goals.
no excuses change your life with exercise like he did it.

#motivation #usmanfit #mydubai #fitnessindxb #workout #gym #transformationcoach #dubaipersonaltrainer #rehab #rehabilitation #injuryfree #injuryrehab #nopainnogain

@0916jml is working hard, some clips from yesterday,he never thought he will do all of this in his life after saviour back injury.
#ufitae #usmanfit #mydubai

Kneeling Hip Flexor Stretch... Drive your hip forward and your knee into the ground. Your iliopsoas muscle, one of the main hip flexors, is a deep muscle that requires isometric activation to stretch it.
use support if you facing stability issue.

#stretching #hipflexor #tipoftheday #motivation #weightloss #socialmedia #usmanfit #onlinetrainer #ufitae #pt#mydubai

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