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Remember, during crunches, avoid excessive torso bending! Over-flexing can engage other muscles and reduce the effectiveness of your core workout. Focus on controlled movements to truly target your abs! 💪 #FitnessTips #CoreWorkout

Nataliya Kuznetsova

57,402 subscribers

92,541 просмотров • 1 год назад •via X (Twitter)

Здоровье и велнес Образование Спорт #FitnessTips #CoreWorkout

Anya Rossi• Live Now

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3-Minute Core Workout for 14 Days Just 3 minutes a day to get your core moving and build consistency. Complete 5 rounds each morning, take breaks when you need them, and focus on controlled movements rather than rushing. You won’t transform overnight, but staying consistent can make a real difference in how strong and confident you feel. 💪

3-Minute Core Workout for 14 Days Just 3 minutes a day to get your core moving and build consistency. Complete 5 rounds each morning, take breaks when you need them, and focus on controlled movements rather than rushing. You won’t transform overnight, but staying consistent can make a real difference in how strong and confident you feel. 💪

ᴀʀᴛ ᴏꜰ ᴘʜʏꜱɪQᴜᴇ

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This video has been INSANELY HELPFUL to a lot of my clients If you can’t seem to get Cable Crunches down…watch it!!! The foam roller helps lock hips in place and then you can just focus on flexing/extending your spine which is EXACTLY what you want to be focused on for Abs

This video has been INSANELY HELPFUL to a lot of my clients If you can’t seem to get Cable Crunches down…watch it!!! The foam roller helps lock hips in place and then you can just focus on flexing/extending your spine which is EXACTLY what you want to be focused on for Abs

Dean Turner

86,348 просмотров • 3 месяцев назад

HIT EVERY PART OF YOUR BACK 🔥 Add these cable exercises to your routine as accessory movements to keep constant tension on the muscles and target areas that may be missed with your main lifts. A well-structured back workout could look like this🔥🔥

HIT EVERY PART OF YOUR BACK 🔥 Add these cable exercises to your routine as accessory movements to keep constant tension on the muscles and target areas that may be missed with your main lifts. A well-structured back workout could look like this🔥🔥

FITNESS WORLD💪✌

38,373 просмотров • 29 дней назад

Your core doesn’t get much of a break with this one. The abs and obliques are working to keep everything controlled while your hips move through each rep. Keep the pace steady and don’t rush it. It won’t magically strip belly fat, but as a core workout, it definitely earns its place.

Your core doesn’t get much of a break with this one. The abs and obliques are working to keep everything controlled while your hips move through each rep. Keep the pace steady and don’t rush it. It won’t magically strip belly fat, but as a core workout, it definitely earns its place.

Cardio Arena

94,362 просмотров • 17 дней назад

Quality over quantity. How WELL you perform every rep of an exercise is FAR more important than how MUCH you lift or how MANY reps you do. Take your time. Ramp force gradually, accelerate minimally, and move slowly and deliberately to keep the target muscles continuously loaded and minimize risk of injury. Focus on what you are doing to your muscles with the weight, not on what you are doing to the weight with your muscles. Learn more —>

Quality over quantity. How WELL you perform every rep of an exercise is FAR more important than how MUCH you lift or how MANY reps you do. Take your time. Ramp force gradually, accelerate minimally, and move slowly and deliberately to keep the target muscles continuously loaded and minimize risk of injury. Focus on what you are doing to your muscles with the weight, not on what you are doing to the weight with your muscles. Learn more —>

Drew Baye High Intensity Training

71,594 просмотров • 19 дней назад

Great routine for people who sit at desks. 5 minutes to feel stronger & pain free. Cat Cows increases the flexibility of the neck, shoulders and spine while stretching the muscles of the hips, back, abdomen and chest. Bird Dogs promote proper posture, improves stability, relieves low back pain and encourages a neutral spine while strengthening your core, hips and back. The McGill Crunch activates your core while keeping your lower back in a natural arched position. This minimizes stress on the spine while increasing endurance in your ab muscles and can relieve low back pain. Side planks work the obliques, which are one of the most underrated muscles in your body. They also strengthening your glutes, hips, and shoulders. Glute bridge holds work your glutes, hamstrings and lower back without putting pressure on your spine. When doing the core exercises make sure to BRACE your stomach as if Mike Tyson were to punch you in the stomach. This activates your core. When doing the full body or glute exercises make sure to squeeze your glutes as if you're trying to crush a quarter in your butthole. Do 6 reps of each exercise with slow and controlled movements while mentally activating your muscles. Try it out between desk sessions & let me know how it went.

Great routine for people who sit at desks. 5 minutes to feel stronger & pain free. Cat Cows increases the flexibility of the neck, shoulders and spine while stretching the muscles of the hips, back, abdomen and chest. Bird Dogs promote proper posture, improves stability, relieves low back pain and encourages a neutral spine while strengthening your core, hips and back. The McGill Crunch activates your core while keeping your lower back in a natural arched position. This minimizes stress on the spine while increasing endurance in your ab muscles and can relieve low back pain. Side planks work the obliques, which are one of the most underrated muscles in your body. They also strengthening your glutes, hips, and shoulders. Glute bridge holds work your glutes, hamstrings and lower back without putting pressure on your spine. When doing the core exercises make sure to BRACE your stomach as if Mike Tyson were to punch you in the stomach. This activates your core. When doing the full body or glute exercises make sure to squeeze your glutes as if you're trying to crush a quarter in your butthole. Do 6 reps of each exercise with slow and controlled movements while mentally activating your muscles. Try it out between desk sessions & let me know how it went.

Dan Go

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4. Ab wheel The king of core exercises: • Start on your knees with the wheel under your shoulders • Brace your core and squeeze your butt • Roll forward only as far as you can control • Pull yourself back using your abs, not arms The goal is to get to do it on your feet.

4. Ab wheel The king of core exercises: • Start on your knees with the wheel under your shoulders • Brace your core and squeeze your butt • Roll forward only as far as you can control • Pull yourself back using your abs, not arms The goal is to get to do it on your feet.

Impakt CEO (Winston) - Get paid while getting fit.

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The abs are treated like a special case for no good reason. Every other muscle in the body grows through progressive load. Add weight, hit the rep range, recover, repeat. Then we get to the abs and suddenly the protocol is bodyweight crunches, sit-ups, and leg raises. Sit-ups recruit the hip flexors more than the abs. Leg raises do the same. The exercises everyone does for a "core workout" are mostly working the muscles that pull the thigh towards the chest. Weighted cable crunches. 4 to 6 reps. Add a kilo a fortnight. Watch them grow like every other muscle. The rectus abdominis didn't evolve on a different planet.

The abs are treated like a special case for no good reason. Every other muscle in the body grows through progressive load. Add weight, hit the rep range, recover, repeat. Then we get to the abs and suddenly the protocol is bodyweight crunches, sit-ups, and leg raises. Sit-ups recruit the hip flexors more than the abs. Leg raises do the same. The exercises everyone does for a "core workout" are mostly working the muscles that pull the thigh towards the chest. Weighted cable crunches. 4 to 6 reps. Add a kilo a fortnight. Watch them grow like every other muscle. The rectus abdominis didn't evolve on a different planet.

Sama Hoole

20,550 просмотров • 2 месяцев назад

A wall can turn a basic core session into something much tougher. This sequence changes the angle and movement pattern each time, so your abs, obliques and hip flexors have to keep adjusting instead of repeating the same crunch over and over. Control the reps, keep your lower back steady, and let the core do the work.

A wall can turn a basic core session into something much tougher. This sequence changes the angle and movement pattern each time, so your abs, obliques and hip flexors have to keep adjusting instead of repeating the same crunch over and over. Control the reps, keep your lower back steady, and let the core do the work.

ᴀʀᴛ ᴏꜰ ᴘʜʏꜱɪQᴜᴇ

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💪 Why flexing feels so GOOD! Your body and mood are connected! Research shows that adopting powerful postures (like flexing those muscles 💪) can boost feelings of confidence and positivity. While early studies suggested hormonal changes (like higher testosterone and lower cortisol), later research found the main benefit is how you feel—more powerful, upbeat, and ready to take on the world! So, join me this #FlexFriday—strike a pose, flex those muscles, and lift your mood! Tag me in your flex vids! 🪞✨ #MindBodyScience #PowerPose #HappyVibes

💪 Why flexing feels so GOOD! Your body and mood are connected! Research shows that adopting powerful postures (like flexing those muscles 💪) can boost feelings of confidence and positivity. While early studies suggested hormonal changes (like higher testosterone and lower cortisol), later research found the main benefit is how you feel—more powerful, upbeat, and ready to take on the world! So, join me this #FlexFriday—strike a pose, flex those muscles, and lift your mood! Tag me in your flex vids! 🪞✨ #MindBodyScience #PowerPose #HappyVibes

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form tips👇🏻 •have a slight bend in your knees & hinge at your hips •as you do, engage your lats & core •control the negative & work the range of motion your body allows •focus on sitting back in your heels and feeling your hamstrings pull the weight up

form tips👇🏻 •have a slight bend in your knees & hinge at your hips •as you do, engage your lats & core •control the negative & work the range of motion your body allows •focus on sitting back in your heels and feeling your hamstrings pull the weight up

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One of my favorite exercises to target: — chest engagement — triceps engagement — hip flexor recruitment — core strength & stability Focus on keeping your hips square to the ground at all times! Control control control.

One of my favorite exercises to target: — chest engagement — triceps engagement — hip flexor recruitment — core strength & stability Focus on keeping your hips square to the ground at all times! Control control control.

Nick Walker

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Most people think squats are just for building big quads... they’re wrong. ❌ 60 seconds of squats : 🔥 Burn more calories (even after the workout!) 💪 Engage your core & back for better posture. 🦵 Lubricate your joints and boost mobility. ⚡ Increase blood flow for instant energy.

Most people think squats are just for building big quads... they’re wrong. ❌ 60 seconds of squats : 🔥 Burn more calories (even after the workout!) 💪 Engage your core & back for better posture. 🦵 Lubricate your joints and boost mobility. ⚡ Increase blood flow for instant energy.

Health & Living

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Chest Workout Routine To build a great chest, you need the right workout routine. This routine will help you effectively target your chest muscles and build strength and size. Warm-up (5-10 minutes) It is important to warm up before starting any workout. This prevents injury and prepares the muscles for the workout. * Light cardio (such as jumping jacks or skipping) * Dynamic stretching (such as arm circles, torso twists) Main Workout Perform the following exercises in 3-4 sets, with 8-12 repetitions in each set. Rest 60-90 seconds between each set. * Barbell Bench Press * This is one of the most effective exercises for the chest. It targets the upper, middle and lower chest muscles. * How to do: Lie on your back on a bench, feet firmly planted on the floor. Hold the barbell slightly wider than shoulder-width apart. Bring the barbell down to your chest and then push it up. * Incline Dumbbell Press * This exercise especially helps develop the upper chest muscles. * How to do: Sit on an inclined bench (about 30-45 degrees). Hold a dumbbell in each hand. Push the dumbbells up above your chest, then slowly bring them down. * Dumbbell Fly * This exercise helps stretch the chest muscles and give a deep cut. * How to do: Lie on the bench on your back, holding a dumbbell in each hand. With your arms slightly bent, stretch the dumbbells above your chest as if you were hugging someone. Slowly bring them back to the starting position. * Cable Crossover * This exercise focuses on the inner chest muscles and provides a better definition. * How to do: Stand in the middle of the cable machine. Hold a handle with each hand. Bring your arms to the front, as if you are bringing your hands together. * Push-ups * Push-ups are a great bodyweight exercise that strengthens the chest, shoulders and triceps. * How to do: Come down on your palms and toes, keeping the body straight. Lower your chest close to the ground and then push up. If normal push-ups are difficult, you can do them on your knees. Cool-down (5-10 minutes) Cooling down and stretching after a workout is important for muscle recovery. * Do static stretches of the chest, shoulders and triceps. Hold each stretch for 20-30 seconds. Important tips * Progressive overload: Slowly increase the weight or increase the number of repetitions over time so that your muscles are constantly challenged. * Correct Form: Always focus on maintaining correct form. Incorrect form can lead to injuries and muscles not being targeted properly. * Nutrition: Adequate protein and a balanced diet are important for muscle growth. * Rest: Getting enough sleep and giving your chest a rest before the next workout is essential for muscle recovery and growth. This routine can help you build a strong and well-developed chest. Remember, consistency is key to seeing results!

Chest Workout Routine To build a great chest, you need the right workout routine. This routine will help you effectively target your chest muscles and build strength and size. Warm-up (5-10 minutes) It is important to warm up before starting any workout. This prevents injury and prepares the muscles for the workout. * Light cardio (such as jumping jacks or skipping) * Dynamic stretching (such as arm circles, torso twists) Main Workout Perform the following exercises in 3-4 sets, with 8-12 repetitions in each set. Rest 60-90 seconds between each set. * Barbell Bench Press * This is one of the most effective exercises for the chest. It targets the upper, middle and lower chest muscles. * How to do: Lie on your back on a bench, feet firmly planted on the floor. Hold the barbell slightly wider than shoulder-width apart. Bring the barbell down to your chest and then push it up. * Incline Dumbbell Press * This exercise especially helps develop the upper chest muscles. * How to do: Sit on an inclined bench (about 30-45 degrees). Hold a dumbbell in each hand. Push the dumbbells up above your chest, then slowly bring them down. * Dumbbell Fly * This exercise helps stretch the chest muscles and give a deep cut. * How to do: Lie on the bench on your back, holding a dumbbell in each hand. With your arms slightly bent, stretch the dumbbells above your chest as if you were hugging someone. Slowly bring them back to the starting position. * Cable Crossover * This exercise focuses on the inner chest muscles and provides a better definition. * How to do: Stand in the middle of the cable machine. Hold a handle with each hand. Bring your arms to the front, as if you are bringing your hands together. * Push-ups * Push-ups are a great bodyweight exercise that strengthens the chest, shoulders and triceps. * How to do: Come down on your palms and toes, keeping the body straight. Lower your chest close to the ground and then push up. If normal push-ups are difficult, you can do them on your knees. Cool-down (5-10 minutes) Cooling down and stretching after a workout is important for muscle recovery. * Do static stretches of the chest, shoulders and triceps. Hold each stretch for 20-30 seconds. Important tips * Progressive overload: Slowly increase the weight or increase the number of repetitions over time so that your muscles are constantly challenged. * Correct Form: Always focus on maintaining correct form. Incorrect form can lead to injuries and muscles not being targeted properly. * Nutrition: Adequate protein and a balanced diet are important for muscle growth. * Rest: Getting enough sleep and giving your chest a rest before the next workout is essential for muscle recovery and growth. This routine can help you build a strong and well-developed chest. Remember, consistency is key to seeing results!

Dev Fitness Expert

11,047 просмотров • 1 год назад

Your abs recover faster, so you should train them every day. That's the logic. It sounds reasonable until you actually check whether the premise is true. The "train abs daily" belief rests on two assumptions: that core muscles are predominantly slow-twitch, and that slow-twitch fibers recover faster and therefore need higher frequency. There's something right about the second part. But the first part is where the reasoning starts to fall apart. So here's the question to ask: if you don't actually train your quads every day, why would you assume your abs need it? Autopsy data going back to the early 1990s shows that most core muscles are roughly 50/50 fast- and slow-twitch — almost identical to something like your vastus lateralis (your quads). The muscle you'd never dream of hammering seven days a week. And when you look at the actual literature, there's no evidence that the training principles for your abs should differ from those for your quads.

Your abs recover faster, so you should train them every day. That's the logic. It sounds reasonable until you actually check whether the premise is true. The "train abs daily" belief rests on two assumptions: that core muscles are predominantly slow-twitch, and that slow-twitch fibers recover faster and therefore need higher frequency. There's something right about the second part. But the first part is where the reasoning starts to fall apart. So here's the question to ask: if you don't actually train your quads every day, why would you assume your abs need it? Autopsy data going back to the early 1990s shows that most core muscles are roughly 50/50 fast- and slow-twitch — almost identical to something like your vastus lateralis (your quads). The muscle you'd never dream of hammering seven days a week. And when you look at the actual literature, there's no evidence that the training principles for your abs should differ from those for your quads.

Andy Galpin, PhD

462,808 просмотров • 5 месяцев назад