#bbg

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قفسه سینه (فلای) دستگاه نشسته - نوع حرکت: مقاومتی عضله اصلی: سینه ای بزرگ عضلات کمکی: دلتوئید قدامی تجهیزات لازم: دستگاه قفسه سینه نشسته مکانیک: تک مفصلی سطح: آسان ---- حالت شروع روی دستگاه بنشینید و کمرتان را به پشتی تکیه دهید و دستگیره ها را بگیرید. آرنج ها باید هم ارتفاع شانه ها باشند. حرکت دست هایتان را ببتدید تا پدها مقابل سینه تان به هم برسند. برای لحظه ای انقباض را حفظ نموده و سپس دست ها را به صورت باز به حالت اولیه برگردانید. دست ها باید در حدی باز باشند که با سینه زاویه ی ۱۸۰ درجه تشکیل دهند. هدف این تمرین روی عضله ی سینه ای، هم قسمت داخلی (مرحله پایانی) و هم قسمت خارجی ( مرحله آغازین و کششی)، تمرکز می کند. تنفس وقتی دست ها باز هستند، نفس بکشید و وقتی بسته می شوند نفس را آزاد کنید. نکات با تغییر ارتفاع نیمکت دستگاه می توانید قسمت های مختلف عضله ی سینه را تقویت کنید: اگر صندلی پایین باشد با درگیر کردن عضله ی دلتویید قدامی قسمت بالای عضله ی سینه تقویت می شود و در عوض اگر صندلی بالا باشد قسمت پایینی عضله ی سینه تقویت می شود. خطاها حین برگرداندن دست ها به حالت اولیه خیلی دست ها را باز نکنید. در غیر این صورت عضلات دلتویید و سینه ای بزرگ دچار کشیدگی و آسیب می شوند. - Fitclub team #fitness #gym #bbg #body #bodybuilding #muscle #gains #beastmode #gymlife #fitfam #fitnessmotivation #workout #supplements #nutriton #shredded #fit #bodybuilder #eatclean #goals #change #transformation #motivation #health #life #look #lean .
Lately, I’ve been trying this new thing where I live each hour of the day as centred and as present as I know possibly to be. I wake up, smile and do a little stretch. Drink my 3 big, BIG glasses of water followed by a strong black cup of coffee. Sit in silence and appreciate my morning at 5am. My drive to work, the radio is off, the roads are quiet and I am taking my deep breaths and checking in with myself and body. When I am with my clients who I train back to back for 45 - 1hr sessions I am there. With them. Just them. My focus, energy, encouragement, motivation, knowledge is for them. The person who is standing in front of me and no one else. I drink my water and I coach. When I have my mid morning 15minute break I eat a couple of eggs and check in with my mind. No distractions. No devices. I make a conscious choice to walk my dog on the drive home from work at lunch time and I then disconnect from technology and social media again when I walk Nala for 40 minutes. Having this internal conversation with myself recently to live in the moment and to not violate my time has really helped me to appreciate my days and get shit done. Eating healthy, moving my body, admin for my business, meal prepping, napping, chores, reading, journaling. It’s all getting done. Instead of stressing on what needs to be done this week, I focus on each individual hour of the day. It’s really working for me and I would encourage that you try this today. It’s Saturday after all. Grab a piece of paper and pen and jot down your list of to dos today. Tonight check back in with it and see how many you managed to cross off the list. With love, Vivienne
On a scale from 1-10 how imperative is it that your watch matches your outfit?? 1 being doesn't matter, 10 meaning it HAS to match exactly.⠀ 💛🏝️👙🌊☀️🏄🏻‍♀️ ⠀
Just a girl working on following her Bliss. ✨ This is a sneaky hint into my new and exciting project and I can not wait to see it all come to life! 💕
#پرس_زیرسینه_هالتر نوع حرکت: مقاومتی عضله اصلی: سینه ای بزرگ عضلات کمکی: دلتوئید ، سه سر بازویی تجهیزات لازم: میز پرس زیر سینه ، هالتر مکانیک: چندمفصلی سطح: دشوار -------------------------------------------------------------------------- حالت شروع روی نیمکت زیر سینه با درجه ی شیب ۳۵/۴۵ درجه دراز بکشید و پاها را به انتهای نیمکت بچسبانید و با کف دست های رو به جلو هالتر را بگیرید به گونه ای که عرض بازوها کمی بیشتر از عرض شانه ها باشد تا وقتی هالتر روی سینه پایین می آید ساعدها به صورت عمود بر زمین باشند. حرکت تا زمانِ رسیدن به سینه، هالتر را به آرامی پایین بیاورید. با حفظ خمیدگی آرنج ها و بدون کج شدنِ هالتر، آن را بالا ببرید. بعد از لحظه ای دوباره تکرار کنید. هدف پرس زیر سینه با هالتر مهم ترین حرکت برای افزایش حجم و قدرت عضله ی زیر سینه است. استفاده از عضله ی سه سر برای انجام این حرکت بسیار مهم است و دلتوییدهای قدامی نیز در این حرکت به عنوان عضلات اضافی دخالت دارند. تنفس در فاز منفی یا همان حین پایین آوردن هالتر، نفس بکشید و حین دوباره بالا بردنش آزاد کنید. نکات این یک تمرین چندمفصلی و بسیار مهم برای تقویت سینه با استفاده از عضله ی زیر سینه ای بزرگ است حتی اگر عضلات سه سر و دلتوییدهای قدامی را به فعالیت وا دارد. با تغییر عرض دست ها این تمرین روی سه سر (عرض باریک) و سینه ای خارجی (عرض پهن) متمرکز می شود. خطاها خیلی هالتر را پایین نیاورده و برای کمک گرفتن جهت بلند کردنِ هالتر از تماس هالتر با سینه بپرهیزید. جهت وارد کردن اضافه بار هالتر را تا ۵-۱۰ سانتی متر بیشتر بلند نکنید. حالت صاف کمر روی نیمکت را حفظ نمایید و حین بالا بردن هالتر کمر را خم نکنید. جهت جلوگیری از برگشت های های خطرناکِ آرنج، در آخر اجرای تمرین بازوها را کاملا صاف نکنید. Fitclub team #fitness #gym #bbg #body #bodybuilding #muscle #gains #beastmode #gymlife #fitfam #fitnessmotivation #workout #supplements #nutriton #shredded #fit #bodybuilder #eatclean #goals #change #transformation #motivation #health #life #look #lean .
Please follow and like 🔥✔️✔️💯 Swipe left ⏭️⏭️for more For more content follow us 👉@workout_collage CREDIT: DM for credit ➖➖➖➖➖➖➖➖➖➖ #fitness #gym #bbg #body #bodybuilding #muscle #gains #bestmod #gymlife #fitfam #fitnessmotivation #workout #suppliment #nuttration #shredded #fit #bodybuilder #eatclin #goals #change #transformation #motivation #health #life #look #lean #strangth #protiens 💪💪
Fueled up and ready for the weekend! (See what I did there? 😝) We’re heading up to Flatiron Reservoir for the weekend with my entire fam for some serious glamping! I’m so excited for a weekend with both of my boys and my parents. They’re ready to do allllll the things🎣☀️💦⛺️ Oh and guess what? My absolute favorite “Blondie” tee is back 🙌🏼🙌🏼 Available for pre-order at @gunnysackandco - it WILL sell out so make sure to snag yours while you can! Use my code STYLEMEBLONDE20 for 20% off 🖤 HAPPY WEEKEND! #stylemeblonde #weekend #soakingupsummertime
People's opinions about you will vary widely, but at last the only thing that truly matters, is what you think of yourself. 🌟
really simple dinner i had a couple weeks ago! garlic parmesan marinated tender and some mixed greens with sun gold tomatoes and blueberries 🙆🏻‍♀️ also idk what is up with me but I’m really not liking chicken like at all lately, I think I ended up eating maybe a quarter of the chicken?? Something about seeing it raw gives me the chills 🤕
Nothing starts off FRIDAY evening better than a delicious personal #pizza 🙌🏽🍕 . @outeraislegourmet cauliflower pizza crust topped with 🧀Parmesan cheese 🍗turkey deli meat 🌶green bell peppers 🥑avocado 🍴red onion 🔥red pepper flakes & @traderjoes onion and garlic seasoning doesn't get much better than this😋
This mixtape Gone be crazy stay tuned 🔥💯💯 #BBG Ent #Unsigned Artist #Drop if Fwm 🔥🔥
HAPPY FRIDAY! 🎉 Needed to get in this workday walk today. I love having a beautiful place to take short walks during the day; it really helps to get out when you have some clients that drive you, well, you know 🤯🤯🤯 Today I did one of the walking meditations with the @calm app. I’ll try to get in either legs or full body tonight. If not, I’ll have to cram them in this weekend. 😜 . . . . 💦 #sweatnation #bbg #bbgcommunity #bbg12weekchallenge #bbgover30 #health #healthylife #healthylifestyle #healthyliving #fitness #fitnessmotivation #progressnotperfection #motivation #goals
🍃🍎Faith from @SmoothieSlimDetox lost 16 LBS (7 KG) in only 12 days with a homemade smoothie cleanse! . 📗In her eBook guide “12 Day Smoothie Slim Detox” she shares the secret smoothies recipes and methods she used to lose 16lbs (7kg) in 12 days, and teaches you how you can to! . 🌟This really is the healthiest way to kickstart your weight loss and cleanse your body! . 👉🏼Head over to @SmoothieSlimDetox and click the link in the bio to download the eBook 📗📲
Ever feel like you’re failing #fitness ? 😩 ⠀⠀⠀⠀ I get this all the time (even guilty myself) - “I feel like I’m working so hard but nothing happens.” ⠀⠀⠀⠀ 2 reasons why you think you’re failing but probably not: ⠀⠀⠀⠀ 1️⃣: Addiction to INSTANT GRATIFICATION: I blame our culture & social media for this one. Those “Get Model Fit in 15 days” programs out there convincing you its not that hard are a load of TOTAL BS. Unless you happen to be one of the few genetic outliers, progress takes TIME, patience & CONSISTENCY!! There is no app for hard work. Only 6 months ago, I was the weakest I’d ever been & could barely squat a pickle. And here I am today box squatting 175lbs for 5 rounds like it ain’t no thang. 💁🏻‍♀️ ⠀⠀⠀ 2️⃣: COMPARISON: Man, this one gets us all. But dang it, STOP comparing yourself to strangers on the internet. ESPECIALLY to IG fitspos who basically get paid to workout for a living or happen to have freakish genetics & are too afraid to tell you so (because then you won’t buy their programs 🤦🏻‍♀️). The ONLY person you need to be concerned with is YOURSELF. 🙌🏻 ⠀⠀⠀⠀ Of course, there are many women out there who can lift heavier than me. But honestly, I don’t care. I am not in competition with them. I applaud them! So ask yourself, are you focusing on being better & stronger than YOU were yesterday?? Because that is ALL the matters. 🙏🏻 ⠀⠀⠀⠀ Your journey is about breaking your OWN limits. Focus on outdoing your past, not other people.💪🏻 Lastly, get yourself some badass friends to support you & keep you laughing on your journey like these amazing humans - @meowmeix @jjarel. 💃🏻💪🏻❤️ #YourSoulSexy #FlexFriday #teamYSS #selfgrowth
been a minute since i posted a recipe on the blog. but these spicy & creamy cold sesame noodles seemed like a GOOD excuse 🤤 these are the perfect summer dish to make when its hot af and you dont want to cook anything. also! they can be made ahead and served cold so great for dinner parties 🎉 #stellarhealth
✨ HOMEMADE WALNUTTY GRANOLA ✨ Sometimes I like baking just so my house smells like freshly baked goods instead of dog 🐶🤔🤷🏻‍♀️ bonus... getting to eat freshly baked goods. Win win I say. - - WHAT YOU’LL NEED: 1/3 cup raw buckwheat 1/3 cup goji berries (or sultanas) 1/3 cup pumpkin & sunflower seeds 1 cup walnuts 1 tbsp cinnamon 1/4 cup coconut oil 1/4 cup honey 1 cup oats 12 mini dates - - HOW TO: STEP (1) purée dates — add a splash of water if needed STEP (2) combine buckwheat, pumpkin & sunflower seeds, walnuts, oats, cinnamon, coconut oil, honey & puréed dates in a bowl STEP (3) mix well STEP (4) sit in the fridge for 1 hour STEP (5) bake at 175 degrees for 10 minutes, mix, then add goji berries for another 5 minutes. STEP (7) ENJOY - - #FOODMADESIMPLE #granola #bestme #girlgains #homemadegranola #vegangranola #veganfood #vegan #veganeats #breakfast #nuts #foodie #food #healthyeating #foodblogger #fitnessblogger #brisbanefoodie #brisbane #bbg #girlsthatlift #peanutbutter #strength #yoga #yogi #balanced #madesimple #wholefoods
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