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💥 Rotator Cuff💥 - 💥Awesome graphic by @itsjulieread 👏🏼 📚Caption by @dr.caleb.burgess - The rotator cuff is made up of 4 muscles: (1) Supraspinatus (2) Infraspinatus (3) Teres Minor (4) Subscapularis (*not pictured here) - 💥Together, the 4 muscles form the acronym "SITS" - 📌The rotator cuff's primary role is to provide ACTIVE stability to the glenohumeral joint (the "shoulder" joint, which is a ball-in-socket joint), as it moves. This could include, pushing, pulling, lifting, pressing, etc - 💥Certain muscles can also contribute more heavily to specific movements (although you can't isolate one at a time): - 📌Supraspinatus: abduction (raising the arm up) 📌Teres minor and infraspinatus: external rotation (rotating the arm outward or away from the body) 📌Subscapularis: internal rotation (rotating the arm inward or toward the body) - 💯I've mentioned this plenty of times, but keeping the rotator cuff strong is vital for shoulder health! - 🔍Read through the graphic (zoom if needed) to learn more about these important muscles! - ⁉️Questions? Please ask!

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💥Aerobic/Anaerobic Benefits💥 - 📈 Here's a helpful chart that shows many of the benefits of both aerobic and anaerobic exercise - 🚨 Disclaimer: This list is not "all-inclusive", but is meant to highlight the many potential benefits of each type of training. Also, I tried to keep things simple in the graphic and the descriptions below, so if you think I could have explained in more detail or been more "sciency", you're right. But that's what books 📚 are for 😉 - 🏃 AEROBIC: literally means "relating to, involving, or requiring free oxygen" - 📌It is low-to-moderate intensity exercise that relies primarily on aerobic metabolism (using primarily oxygen for energy), which can be performed for 2-3 minutes or more without resting - 🚴Common forms of aerobic exercise include walking, jogging, low-intensity cycling, etc. However this can be applied to any type of exercise as long as the INTENSITY is not too high and can be performed for a longer DURATION with minimal or no rest - 🏋🏻 ANAEROBIC: literally means "occurring in the absence of free oxygen" - 📌It is moderate to high intensity exercise that relies primarily on anaerobic metabolism (i.e. exercise that is too intense to efficiently use oxygen for energy), which is typically performed anywhere from 0-2 minutes - ⛹🏻Common forms of anaerobic exercise include sprints, weightlifting, plyometrics, HIIT (high intensity interval training), etc. However this can be applied to any type of exercise as long as the INTENSITY is high enough and is not sustainable without rest for over 2 minutes - 🚨 Keep in mind, for most types of exercise you will have a MIX of both anaerobic and aerobic metabolism, but the ratio of each will be adjusted based on the intensity and the duration of the exercise you are performing 💪🏼 . . . 📚 Baechle, T. R., & Earle, R. W. (2008). Essentials of strength training and conditioning 3rd ed.Champaign, IL: Human Kinetics.

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michaeldrachtraining. ⚡️⚡️What happens after that foot makes contact with the ground determi

⚡️⚡️What happens after that foot makes contact with the ground determines whether the athlete will be fast or slow. Watch these girls demonstrate some of the drills that focus on assuring a fast and forceful foot strike. What are you doing in your training to assure there are no “leaks” in the system at ground contact? 🎶 @markbundra

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Lately, I’ve been removing all of the things in my life that are clutter. Things that don’t bring me any closer to my goals or happiness. The result is that I often find myself in a good mood, slower to anger, and generally a more pleasant person to be around. What unnecessary things are you holding onto that block your happiness? #mobilitytraining #resistancetraining #mobilitywod #mobility #shouldermobility #posturecorrection #stickmobility #sportsrehab #stretchingtime #yogastretch #stretchy #stretches #stretchitout #stretched #crossfitters #crossfitmoms #crossfitness #resistancebandworkout #yogaworkout #exercisevideo #fitnessvideos #bodyweightworkout #homeworkouts #crossfitworkout #crossfitmotivation #crossfitproblems #crossfitwod #resistancebandsworkout #kansascity #personaltrainer

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Flex Friday! Have y'all ever done band work during a WOD? This 65# band was starting to hurt in my last couple rounds of this Salty workout, give it a shot! AMRAP 8: 2 Rope Climbs 5 CTBPU 20 Single Arm STOH DB 50/35 Rest 2 minutes AMRAP 6 50ft (each) Single Arm Farmer Carry 53/35 15 Banded Push Downs 10 Barbell Rows 135/95 Sub out bent over DB/KB rows for RC 5 each arm Score is total reps Each Farmer Carry counts as 1 rep My score was 179, I got beat by @charissevzqz at 184 Hope you have a great end of the week! . . . . . #flexfriday #flexfridays #flexfriday💪 #flexin #bodybuilders #bodybuild #resistancebands #resistancetraining #dumbellworkout #fitcops #fitover50 #coreworkouts #armsworkout #garagegym #garagegymlife #homegym #homegymlife #chestworkout #friyayvibes

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flexible.bear. 🔥Neck Endurance🔥
. 😊 Many people who suffer from headaches and neck

🔥Neck Endurance🔥 . 😊 Many people who suffer from headaches and neck pain have decreased endurance in the muscles deep in the front of the neck called the "deep neck flexors". Poor use of these muscles can contribute to increased tone and stiffness in the suboccipital muscles at the base of the neck as well as increased stiffness and irritation in the upper cervical spine, both of which can refer pain into the head, contributing to headaches. . 🚩 The deep neck flexors help to flex the skull on the cervical spine (like nodding the head "Yes") as well as segmentally flexing the upper cervical vertebrae. These muscles are commonly underused if we either spend a lot of time with our shoulders rounded and our heads jutted forward or if we repetitively move into this position . 🚀 A common exercise prescribed by rehab professionals is the "chin tuck". This exercise works on the endurance and coordination of the deep neck flexors, with the combined effect of increasing upper cervical spine mobility and decreasing the tone and flexibility of the suboccipital muscles, which can help to relieve headache and neck pain. It can also help in the long term to build postural awareness so that we stop spending so much time with our heads jutted forward . Remember to keep your chin tucked (the "rolls" in your neck shouldn't change) and keep your shoulders relaxed ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ( #📷 dr.caleb.burgess) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️Follow @flexible.bear ⬅️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #exercisevideo #fitnessvideos #bodyweightworkout #homeworkouts #bodyweighttraining #bodyweightexercises #homeworkout #workoutvideos #workoutvideo #workoutathome #workoutoftheday #hiitworkout #fitnessvideo #workoutroutine #workoutflow #mobilitytraining #resistancetraining #movebetter #manualtherapy #mobilitywod #mobility #shouldermobility #posturecorrection #stickmobility #sportsrehab #prehab

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What’s up, Achievers?! @jasonlpak here

TRY OUT THIS MOBILITY SERIES! - What’s up, Achievers?! @jasonlpak here, and I wanted to show you all a quick, catch-all mobility series you can use on your next training day. Here are the steps: ✅Start in a tall plank position and then go into an upward facing dog. Get as low to the ground as possible while transitioning to the up dog, but make sure your hips stay off the floor. ✅From there push yourself back into a downward facing dog. Again, make sure you stay as low to the ground as possible while transitioning to the down dog. You can either keep your legs straight here or slightly bent. I bend my knees because my hamstring flexibility is pretty limited and they would otherwise make my back round significantly. ✅Transition back to a tall plank position and then perform some hinging alternating toe taps. - A warm up for your shoulders, mobility throughout your hips/spine/hamstrings, and an element of rotation to boot! Try this out for about 4-5 reps and let us know what you think! The divebomber push up is pretty challenging and you can also have your knees on the ground for the up dog portion of this. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ( #📷 achievefitnessboston) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💪Follow @flexible.bear 💪 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #exercisevideo #fitnessvideos #bodyweightworkout #homeworkouts #bodyweighttraining #bodyweightexercises #homeworkout #workoutvideos #workoutvideo #workoutathome #workoutoftheday #hiitworkout #fitnessvideo #workoutroutine #workoutflow #mobilitytraining #resistancetraining #movebetter #manualtherapy #mobilitywod #mobility #shouldermobility #posturecorrection #stickmobility #sportsrehab #prehab

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flexible.bear. SHOULDERS SLOUCHED?
Give this little number a try. You can do this s

SHOULDERS SLOUCHED? - Give this little number a try. You can do this seated or standing, but we prefer to stand. - You’re basically trying to move the shoulder in and out while you “pull your arms apart”. - This will help create some space and get the joint moving through more of its range. - Quite simply, just move your shoulders. - Do what feels good. Do what you are capable of doing. Do it fo however long you can. Do it now! - Don’t just hit save for later and then forget about it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ( #📷 deathofthedesk) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💪Follow @flexible.bear 💪 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #exercisevideo #fitnessvideos #bodyweightworkout #homeworkouts #bodyweighttraining #bodyweightexercises #homeworkout #workoutvideos #workoutvideo #workoutathome #workoutoftheday #hiitworkout #fitnessvideo #workoutroutine #workoutflow #mobilitytraining #resistancetraining #movebetter #manualtherapy #mobilitywod #mobility #shouldermobility #posturecorrection #stickmobility #sportsrehab #prehab

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aminhamidvand73. سلام دوستان
در رابطه با سوال ببخشید دیر شد.
تو اسکوات وابسته به فاکتور

سلام دوستان در رابطه با سوال ببخشید دیر شد. تو اسکوات وابسته به فاکتور های مختلفی که به شدت فردی هست مشکلی نداره که زانو ها از نوک انگشتان رد شه. حتی اگه بخایم خیلی سعی بکنیم که حفظ بکنیم این حالتو زنجیره حرکتی رو بهم بریزیم و فشار بیشتری رو بر قسمت های دیگری که نمیخایم بیاریم. امیدوارم ساده گفته باشم. پس خلاصه کلام سعی بکنیم حرکت رو درست اجرا کنیم و اگر هم زانو از انگشتان رد شد مشکلی نداره. #squats #kinesiology #resistancetraining #researcher #bodybuilding #nature #athlete #hypertrophy #health #joint #muscle #gym #رژیم_لاغری #استرس #اسکوات #حرکات_اصلاحی👆 #پروتئین #بدنسازی #چربیسوزی #ترکیب_بدن #تمرین #موفقیت #تمرین_مقاومتی #مفاصل #تناسب_وزن #سارکوپنیا #محقق

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access4wellness. Did you know that only two 1-hour resistance exercise sessions per wee

Did you know that only two 1-hour resistance exercise sessions per week can prevent chemotherapy-related fatigue? . A 2014 study by Schmidt and colleagues found that doing 2 full-body resistance sessions per week for 13 weeks mitigated fatigue and helped to maintain quality of life in breast cancer patients for the duration of the exercise program while they underwent chemotherapy. . Other benefits of resistance exercise are ✔️Improved bone health ✔️Muscle strength and endurance ✔️Improved activities of daily living ✔️Better mobility and balance ✔️Improved mood ✔️Better sleep ✔️Decreased risk of injury and falls ✔️And many more! . It is important to remember that doing something is always better than nothing! If you are not feeling very well, do a shorter workout and lower the weight you use. Other modifications can be made to accommodate how you feel each day! Feel free to reach out to us via DM or email us at access.wellness@nshealth.ca for more information! . For more advice and tips follow our other social media pages. Facebook - access4wellness Twitter - @ACCESS4wellness . Photo credit - Danielle Cerullo @dncerullo on unsplash free stock images . . . . . . . . . . . #cancer #exerciseforcancer #cancerresearch #accessprogram #halifax #resistancetraining #liftweights #chemotherapy #fightfatigue #fightfatiguewithweights #feelbetter #improvemood

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queensherene_. I refuse to let evil and miserable people steal my joy so, I shake the

I refuse to let evil and miserable people steal my joy so, I shake them off and keep it moving! 🏃🏾‍♀️🔥💯 Food can change your mood so my #mood right now is GOOD! Thank you @leancuisine 😋 🖤 #blackhistorymonth #celebrate #selflove #fitnessforlife #tonedbody #fitmom #fitwoman #fitnesswomen #overforty #nogym #resistancetraining #natural #queen #childofgod #blessed #overcomer #believer #godsplan #faithful #grateful #notafraid #focused #lifeisgood #eatpraylove #swfl #live #life #love #light

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***Squat & Deadlift PB’s on BIG FRIDAY*** • • • Back Squat Triple - 138kg Deadlift 1RM - 172kg • Dead happy with strength progress at the moment. • Not gonna lie, felt pretty rough this week and didn’t expect to PB on either of these. • Definitely fee like there’s a little more to squeeze out when hopefully feeling 100% next Week on week 16 , the final week of the Squat programme.

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thicktofitmajesty. THE BOOTY HAS GROWN MY FRIENDS!!
193LBS in the first photo (last year

THE BOOTY HAS GROWN MY FRIENDS!! 193LBS in the first photo (last year in April/may?) 184-186LBS in today's photo and the ass is working it's way up to getting PHAT 🤤😏🍑🍑🍑 Today I won't be in the gym again because I'm fitness today is working on the fence just like yesterday. Getting my #handywoman on. HAPPY SATURDAY ❣️ - - - #bootygrowth #georgiapeach #bootygains #weighttraining #liftheavy #heavylifting #squats #bootypower #strengthtraining #resistancetraining #consistency #dedication #getmotivated #goals #gymtime #noexcuses #getthemgains #getfit #weightlossjourney #fatloss #vegains #plantbasedfitness #protein #carbs #carbie #foodie #letseat #goodeats

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WANT BIGGER ARMS AND A SOLID BACK❓❓❓ - Then STOP 🛑 training the damn chin-up WITHOUT a damn purpose❗️💪🏻 - Rep after rep after rep will get you NOWHERE❗️So START 🚦 loading your body weight exercises with excess weight and TRAIN SMARTER❗️👊🏻 - Added weight will provide that extra resistance that is needed in order for you to get the most “bang for your buck” when training❗️Functional strength training will ALWAYS get you to where you want to be❗️ - And as always, for more information like this be sure to follow @mikecapfit88 ⤴️ * * * * * #saturdaysarefortheboys #pullday #chinups #resistancetraining

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burpeesandblueberries_. Goodafrernoon everyone. This picture is not related at all to my capti

Goodafrernoon everyone. This picture is not related at all to my caption, but Im kinda not ready to share my face with the world. Anywho, I lost my grandpa yesterday and prayers would be appreciated. I still cant process it, and every-time i think about him not being here, my eyes tear up. I also only used to see him once a year because he lives overseas, and now I wont see him this summer and that is a really bad feeling. Cherish every moment you have with your loved ones, because life is short and you dont know when they can just go.

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nandorose70. 😫😫😅Saturday- Day 5 of training this week with @intermittently_fast_

😫😫😅Saturday- Day 5 of training this week with @intermittently_fast_life 90 day transformation challenge. All legs all morning 🤙🏼 we incorporate legs in all of our workouts but today we focus on them. Train our core, superset a different squat with a balance workout. Then finish with a 5 move circuit 30 second rest between sets 👍🏼 ( no finisher today, the circuit served as a good way to finish) . Core training Declined sit ups 3x15 Medicine ball side throw 15lbs 3x15 (each side) Leg raises 3x15 Superset: Sled squat 135lbs 4x12 Ball curls 4x12 Circuit: Leg extensions 70lbs Leg curls 70lbs Calf raises 170lbs Weighted lunges 15lb dumbbells Hip thrusts 135 lbs 12 reps each for 4 rounds 🤙🏼 . @ West Pasco, Washington #health #healthy #healthychoices #fit #fitness #instafit #fatloss #musclegain #bodybuilding #strength #strengthtraining #hiitwork #intermittentfasting #fastlifefitness #resistancetraining #nasmcertified #questnutrition

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WE DID IT - 20lbs LOST 🥳⁣⁣ ⁣⁣ As of today I weighed myself and I am 175lbs meaning we’ve hit our goal of losing 20lbs from 195lbs on the left to 175lbs on the right (the picture was actually a couple days ago but ya know🤷🏻‍♂️) in just over 7 weeks ⁣⁣ ⁣⁣ The main 2 challenges of losing the 20lbs👇🏻⁣⁣ ⁣⁣ 1) Not allowing myself to get upset when the scale didn’t tell me what I wanted. This cut I’ve been weighing myself every morning which I’ve never done before. However I wanted to change it up and do something different. It was a mental challenge as some days it wouldn’t go down or even go up so I had to be in control of my mind when that happened and teach myself not to be bothered by it. Which I have chatted a lot about on my stories. Weight fluctuates all the time so just stay consistent, trust the process and results will come. ⁣⁣ ⁣⁣ 2) Watching my strength decrease. Due to being in a caloric deficit your body just doesn’t have as much fuel or body weight behind it to push the weight it could before like in the picture on the left. You’ve just got to focus on maintaining your strength as much as possible but as you get deeper into a deficit over time strength does decrease, but this has only really been an issue the last 2-3 weeks. This doesn’t mean I’ve lost a ton of muscle it’s just my body simply does not have the fuel eg glycogen stores in the muscles and energy from calories to be as strong so once my calories and carbs go back up it’ll come back pretty quick. I’ve probably lost a bit of muscle but not much. I just kept telling myself once this cuts over I’ll be back stronger and looking better than ever.⁣⁣ ⁣⁣ But was it difficult to lose the weight and have a life? Nope. Still drinking, still going out, still going out for meals and being social. That’s the way I like to do it! I mean clearly the pints last night must’ve helped😂🍺 ⁣⁣ ⁣⁣ Couple more days on 2400 calories and 600 calories of cardio after each session and then on Friday we’re back in a surplus chasing after those strength and size gains👊🏻⁣⁣ ⁣⁣ Do you prefer cutting or bulking?

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Day 46 of 313 • Today’s workout was Push Hypertrophy🔥 Got a really good pump off of the tricep exercises and felt like training chest today instead of shoulders! One thing I’m lacking is shoulder workouts so gonna try to find a way to get them in! • TAGS: #pushday #chest #triceps #fitspo #pectoral #delts #hypertrophy #resistancetraining #bodybuilding #gym #gymmotivation #weightloss #fitness #weightlifting #training #muscles #health #instafit #guide #workout #strength #lifting

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⚡CIRCUIT SATURDAYS⚡Tag a friend and try these exercises. After a little break I went back to my all time favorite boot camp class, not only did I die because apparently my cardio wasn't up to par but I thoroughly enjoyed the motivation you get from group workouts. I picked a few of my favorite killers from Tonya and combined them into this circuit.❤ Give it a try or just pick a few your faves & have fun😊 . . . #letsgetit #cardioabs #resistancetraining - @fitfortheculture @afrogirlfitness @Fit_chocolate365 @sa_fitness_queens

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pulsefittraining. HUGE shoutout + thank you to @health_is_wealth_jaces_dad  for building

HUGE shoutout + thank you to @health_is_wealth_jaces_dad for building and installing our custom suspended TV mounts! They came out amazing! • • • These monitors will list our members heart rate during each class in order to see who’s striving for their max target heart rate😉👊🏼 Let’s go! • • • #grouptraining #trainer #health #fitness #workout #exercise #fitnessmotivation #northshore #peabody #health #wellness #gym #nutrition #cardio #resistancetraining #correctiveexercsise #functionaltraining

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Why the kneeling push-up needs to die. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The only thing kneeling push-ups make you stronger at is kneeling push-ups. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When you do a kneeling push up you are only using a small amount of the muscles in your body required to do a real push up. It's impossible to build the core strength, and learn to develop full body tension with your knees on the ground. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The kneeling push up also puts your shoulders in an unsafe position, you can’t get near the proper range of motion safely. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ A push up is a moving plank. Most people lack the core strength and connectivity to their bodies ability to synergistically use all the muscles in their quads, glutes, core, upper back, shoulders, and chest together to do a full push up. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This carries over to all big strength movements and the push up is one of the best ways to learn how to achieve full body tension. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So how do you get stronger at doing push-ups then? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Elevate your hands on a bench or box. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ By shifting our hand position higher instead of dropping our knees to the ground we can mimic the regular push up and still integrate all of the muscles needed to advance to a full pushup. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Train smart. Train hard. Train better. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #pushups #getbettereveryday #revampstrength

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nzcordz. Indoor and outdoor football is about agility, explosive starts and rea

Indoor and outdoor football is about agility, explosive starts and reaction time. With our Quick React, players can mirror their opponent during quick react drills. #football #athletictraining #resistancebands #resistancetraining #agility #agilitytraining #fitness #soccer #soccerskills

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truefitnesstech. Strength doesn't come from what you can do. It comes  from overcoming

Strength doesn't come from what you can do. It comes from overcoming the things you once thought you couldn't. #TRUEmotivation #TRUEstrength

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E’ giusto te

RAGGIUNGERE IL GIUSTO APPORTO PROTEICO NEL VEGETARIANO ! E’ giusto tenere in considerazione che il vegetariano utilizza principalmente come fonte proteica, non vegetale, latticini e albume. E’ importante prestare attenzione ai latticini perchè per ogni 1,6g di proteine si porta sempre dietro 1,5g di carboidrati. Meglio utilizzare le proteine dell’albume, che per ogni 100g di prodotto contengono 10g di proteine di alta qualità. @marcellolucchese - - - - #endurancetraining #resistancetraining #kinesinutrition #marcellolucchese #fitness #fit #gym #motivation #bodybuilding #workout #preparazioneatletica #nutrizione #health #ergogenico #training #strong #fitnessmotivation #diet #train #fitnessaddict #nutrizionesportiva #eatclean #lifestyle #determination #gymlife #active #healthychoices #lovelife #lovegym

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First we workout, then we enjoy homemade maple donut 🍩 energy balls 😋 . . After yesterdays full body workout, I decided to just focus on upper body this morning and did a workout from the @madeline_moves anywhere guide 💪🏻 30 Minutes and my arms were 🍝! . . Check out my stories for some of my fav moves and don’t let the front to back shoulder presses fool ya, they’re so HARD!!

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#Repost @marceloscience ・・・ Texto @marceloscience - Primeiro devemos entender que definir é simplesmente PERDER GORDURA, claro que normalmente as pessoas também querem uma boa qualidade muscular, nesse sentido o treino é importante. Porém, NÃO da forma que a maioria faz, gastando muito tempo com vários exercícios abdominais ineficazes com centenas de repetições. Estudo de Vispute (2011) mostra exatamente isso, nele os participantes fizeram 7 exercícios abdominais, 5 vezes por semana, durante 6 semanas e NÃO tiveram redução de gordura abdominal. Assim, se você quer ficar com o abdômen definido saiba que trabalhar o abdômen até pode ser importante, mas com certeza o FUNDAMENTAL é ter uma alimentação equilibrada e baixo percentual de gordura. Bons treinos e bons estudos 😉 MARQUEM QUEM POSSA SE INTERESSAR SOBRE O ASSUNTO E/OU AGREGAR VALOR À DISCUSSÃO #exercise #fat #resistancetraining #resistance #metabolismo #gordura #massamuscular #treino #musculação #definir #músculo #abdominal #leanmass #strength #hipertrofia Fonte: The effect of abdominal exercise on abdominal fat, Vispute et al., 2011.

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First, we workout and then, we Saturday! 💪🏼🙌🏼 #weekendwarriors

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Quick Resistance Workout! . Use less weight, add more muscle, transform into a TITAN! . #workout

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