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#ufitae

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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

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

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

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

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

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

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

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

The cat stretch is a great exercise that helps to increase flexibility in the lower back and core muscles. This exercise can not only be used during warm-ups and cool-downs, but may also be effective as a rehabilitation exercise for people who have recently experienced an injury to the lower back.

@0916jml love this warmup routine
#usmanfit #ufitae #dubai @fitnessindxb

MOST RECENT

big shout out to @0916jml very committed with his training. impressive improvement, injuries recovered, shape is changing big time, who said he turned 60 😜well done #usmanfit #ufitae #ufittransformation .
.
.
#transformationfriday #bodytransformation ##fitness #fitnessmotivation #fitnessjourney #fitnesslife #dubaifitfam #dubaifitness #dubai #mydubai #dubailife #dubaigym #sixpack #dubaifit #gymlife #dxb #dubaimarina #uae #dubailife#dietplan#dubaipt #dxblife

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

#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

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

closing up my night with this amazing exercise of core.
worked with @rsdillon78

The plank strengthens the abdominals, back, and shoulders. Muscles involved in the front plank.
The plank is one of the best exercises you can do for your core because it builds isometric strength to help sculpt your waistline and improve your posture.

#plank #exercise #workout #fitness #gym #livemyjob #lovemyclients #personaltrainer #pt #usmanfit #ufitae #socialmedia #abs #sixpacks #commingsoon #dubai #dxb

let's share this progress !

me and @ali.ehj started working out 8 months from now approx 2 times/week. i am sharing 2 different progressive videos of him,and what he achieved in these 8 months he should explain himself in the comment section 😃👏
really proud of him doing 80kg of dead lift 5 reps this week still he needs to improve his technique but far better then before.
proud of you habibi 🙏👏💪 #progress #tecqnique #deadlift #fitness#fitlife#motivation#gym#health#sixpacks#bjj#mma#mydubai#gymkid#pt#ptlife#personaltrainer#instafit#instagood#instagram#socialmedia#sm#usmanfit#ufitae#ufit#

let's talk about foam roller....! Foam rollers are an inexpensive, super-versatile piece of equipment that can help you with everything from working out the knots in your muscles.
In other words, if you aren’t already using one,you're missing out on some serious benefits!

#foamroller #triggerpoint #muscle #exersiseoftheday #tipoftheday

exercise if the day
One-Legged Cable Kickback
Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle.
Face the weight stack from a distance of about two feet,
grasping the steel frame or use the bench instead for support.
While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" the working leg back in a semicircular arc as high as it will comfortably go as you breathe out.
Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction.
Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
we didn't squeeze it as @martinaabril was tired 😴
Repeat for the recommended
amount of repetitions.
Switch legs and repeat the movement for the other side.

#fitness#fitlife#motivation#gym#health#sixpacks#bjj#mma#mydubai#gymkid#pt#ptlife#personaltrainer#instafit#instagood#instagram#socialmedia#sm#usmanfit#ufitae#ufit# #glutes #glutesworkout #inspiration #tip #exersiseoftheday

let's share this moment.

i have been working with david since jan 2015 and now it's 2017 it's been 2 years and today in this picture he is so much happy as he lift 90kg/4 reps after a long time and hardwork.

remember that we started with rotator cuff injury and it took 4 to 6 months to get strength to do Bench Press and now there is no any problem of doing back squats or shoulder p or lat raise.

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

exercise face pull working with @rsdillon78 this morning.

Facing a high pulley with a rope pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.
which muscles are involved?

The main muscles involved are the traps, rear delts, rotator cuffs and the smaller muscles of the mid-back.
face pulls are also incredibly effective for improving posture, shoulder health and preventing injuries.

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

Exercise triseps Dips
working with @shahpourg
How to start for advance trainee's
To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.

i mostly use this exercise separately with pushing day along with Bench P Shoulder P, Squads, 3 to 5 Sets 5 to 8 Reps Maximum.

#dubai #usmanfit #ufitae

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

holding my level 3 certificate in Advance Personal Training with @mistermattdxb if you're looking a institute to be a Certified Personal Trainer @impactbts is the one.
#certifiedpersonaltrainer #usmanfit #ufitae #ptdxb #mydubai

The cat stretch is a great exercise that helps to increase flexibility in the lower back and core muscles. This exercise can not only be used during warm-ups and cool-downs, but may also be effective as a rehabilitation exercise for people who have recently experienced an injury to the lower back.

@0916jml love this warmup routine
#usmanfit #ufitae #dubai @fitnessindxb

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

here is friday motivation i tried to find before picture but i couldn't so i decided to post after pictures which is recently shoot. me and #babak started training 3 months ago on regular basis and in our first assignment session when i fill up the PRQ he told me he had lower back pain due to flexibility issue and weak lower back issues.
in this picture he is 2kg more then his weight before we started and 70% back pain is reduced due to rehabilitation exercise and some weights training strength.
overall his flexibility,shoulder mobility, Range of motion, muscular strength and even stability is improved i will post some workouts videos which we hav done in the last few months.
have a nice weekend!
#motivationweek #ufitae #ufit #usmanfit #mydubai #dubai #fitness #nike #transformation #iranian #pakistan #ptdxb #personaltrainer

here we go guys logo is ready for registration what do u think ?
@ufit.ae
#dubai #mydubai #dubaifit #usmanfit #ufit #ufitae

@shahpourg doing squats this evening after recovery of his lower back.
#ufitae #usmanfit #dubai #mydubai

finished out 10k walk around @emirateshillsdubai it was a beautiful weather started at 6.30am finished at 8.15am.
reason of sharing this picture is that i been working with Mrs Rao who had sciatica pain and she was not able to walk more then 10 to 20 minutes. today we finished 10k without any stoppage. thx @fitbit for track aur steps and calories. #healthybody #health #usmanfit #dubai #emirateshills

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