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it’s alll about the GLUTES today!🍑 Starting with some activation to focus on building the mind-muscle connection as I noticed a big difference in being able to fire up my glutes after doing so! You can try it out to see if it makes a difference for you, just remember that the goal is to build that connection with your glutes, not fatigue them!☺️ - make sure to double tap ❤️ if you love the workout videos! - 1️⃣ plate hip abduction 2 x 20 per side 2️⃣ glute bridge 10, 8, 6, 15 (increase weight when reps decrease and vice versa) 3️⃣ curtsy lunge 4 x 12 (per leg so 24 total per set) 4️⃣ front foot elevated split squat 3 x 10 - 12 per leg 5️⃣ bench supported RDL 3 x 12 per leg - for unilateral exercises, always start with the weaker side first as this helps with correcting possible muscle imbalances🥰 - song: you X you - ooyy . . . Credit @gainsbybrains #fitness #fitfam #fitspo #motivation #workout #workoutvideo #legday #gym #gymwear #leggings #abs #diet #prep #bodybuilding #aesthetics #gains #gainz #nutrition #healthy #physique #girlswholift #tutorial - @sculptwomensguide on Instagram
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Results are in! Here’s our Top 10 Visitors in August! 😎🔥🙌🏽 . Nice work to our members who are the top 10 users of our Club! There was some close competition on the visits with all of these members averaging close to 1 visit every day for the month of August 💪🏽 . Who is going to take out September? Tag your mates below and challenge them for the win! ✅ . . . . . #worldgym #topvisits #members #appreciation #training #exercise #healthy #healthyhabbits #legends #topten #fitfam #fitness #motivation #workout #fit #gym #fitspo #health #lifestyle #instagood #instafit #gymlife - @worldgymtweedheads on Instagram
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💥Top 10 Exercises💥 Which one is YOUR favourite? Let me know below 👇🏼 Here are 10 awesome exercises that’ll give you the most bang for your buck in the gym Of course, there are many variations of each which can be subbed in, if needed These should be the core of your training program as they are compound exercises that target multiple joints and muscle groups If you’re serious about losing some weight, come join my Facebook group - Simple, Sustainable Weight Loss (link is in my bio) 😊 #weightloss #fatloss #health #healthylifestyle #workout #fitness #exerciseideas #workoutplan #exercise #summerbodygoals #nutrition #weightlossjourney #fitspiration #muscle #fatlossprogram #nutritiontips #fatlosstips #fitnessjourney #losefat #montrealfitness #strengthtraining #compoundmovements #gymtime #strengthtraining #exercisetips #shred #bestexercise #musclemass - @roballenfitness on Instagram
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5️⃣ שלבים למתח הראשון. • 👈לאלה מאיתנו שמתקשים לבצע מתח, או שמצליחים לעשות כמה חזרות ספורות, הנה 5 צעדים ראשונים שיעזרו לכם מהיום הראשון ועד לביצוע עליות מתח מושלמות • 1️⃣ השלב הראשון הוא החזקה סטטית: הכוונה להחזקה של המתח במצב ההתחלתי, ללא עלייה עם ידיים ישרות. הסיבה שהשלב הזה חשוב, היא בגלל שסט של 10 חזרות של עליות מתח לוקח בערך 20-30 שניות ולפני נתחיל לנסות לעלות צריך להצליח להחזיק. כאשר נצליח 60 שניות נעבור לשלב הבא. 2️⃣ משיכת שכמות לכיסים: ממש כמו להוציא את החזה החוצה ולמשוך את הכתפיים למטה, לשחרר את השכמות ולחזור על התנועה שוב. מומלץ לבצע כ8-15 חזרות בכל סט ולבצע 3-4 סטים. 3️⃣ החזקה סטטית בסוף התנועה (למעלה): השלב הזה הוא שלב קריטי. הוא שנותן לנו אפשרות לפתח מספיק כוח סטטי כדי להגיע לסוף התנועה. חשוב מאוד לא להחזיק ממש ממש בסוף התנועה אלא טיפה לפני כדי שהקושי יהיה חזק יותר. נסו לקפוץ אל המתח שהראש עובר את גובה המוט ולהחזיק שם כמה שאתם יכולים. ברגע שתגיעו ל-20-50 שניות תוכלו להמשיך לשלב הבא או לחבר בין שני השלבים. 4️⃣ אקסצנטרי מבוקר: ביצוע שלב הירידה של המתח בלבד ובמהירות אטית מאוד. אנחנו קופצים לסוף התנועה כמו בשלב הקודם, אך הפעם אנחנו מתמקדים בירידה ומשתדלים לבצע אותה ב-3-6 שניות. זה אומר שייקח לנו כ-3-6 שניות להגיע מלמעלה למצב של תלייה מהמתח עם ידיים ישרות. שלב זה דורש המון אנרגיה מהגוף ויוצר המון הרס של שריר. 5️⃣ מתח עם גומייה כמה ימים אחרי השלב הזה אתם אמורים כבר להצליח את המתח הראשון. מה שנדרש מאתנו זה לקחת גומייה שמותאמת לתרגיל המתח, לתלות אותה על המתח ולדרוך עלייה. הגומייה תעזור לנו לבצע מספר חזרות כלשהו. בשלב זה תספרו כמה חזרות אתם מבצעים וכל פעם נסו לשבור את השיא של עצמכם בפעם הבאה שתבואו להתאמן. • לעוד תוכן מעולה בתחום הכושר עקבו אחרי @best___fitness • #מתח #מגב #כוח #שרירים #שריר #חדרכושר #מכוןכושר #אתלטיקה #אקרובטיקה #חיטוב #מסתשריר #אימון #אימוןביתי #קליסטניקס #וואןבודי #be_the_best_in_your_own_way - @onebody.co.il on Instagram
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💥GLUTE WORKOUT💥 . Follow for more fitness/nutrition info 🙂 . Tag someone who wants to build a bigger butt 👊🏼 . Here’s a little workout that’s focused almost entirely around your glutes. Ideally I would suggest to make this a “leg day” or add in other muscle groups but I know how much everyone wants to grow their glutes. You’ve gotta hit them hard and a few times a week 😎 . You should do some light cardio for 3-5 mins to get warmed up and then stretch out your hip flexors to be able to maximally extend the hips (search for couch stretch) - after that you want to get your glutes ACTIVATED so that you can “feel” them contract . Next step is to BUILD them. This is in the 10-12 rep range and you go as heavy as you can while keeping great form 👍🏼 . The FINISH portion can be put as a little Cardio finisher on any day. It’s just 3 glute focused movements that you can do quickly, without using much weight and the goal is to get your heart rate up . Let me know if you’ve got any questions 🤔 . . 📸 @roballenfitness . #fitfam #instafit #gym #booty #leggings #fitness #longhair #workoutvideo #workoutvideos #legs #hipdips #leggings #superset #fitcouple #workout #legworkout #motivation #squats #legs #cutecouple #wshhfitness #workout #goals #diet #healthy #HITT #diet #abs #squats #fit #fitness #dedication #gym #cellulite #homeworkout #transformation #stretchmarks - @glutes_workout on Instagram
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⚙️ How to squeeze glutes when squatting: the clothespin analogy ⚙️ by @fitnessgyan What does it mean to squeeze your glutes by externally rotate the hips when squatting ? This one tip has worked wonders for many people, when it comes to explaining it. 💡The gluteus maximus is a hip extensor that originates from the ilium (pelvis bone) and inserts onto the gluteal tuberosity of the femur. Visualizing glutes as clothespin will help you understand how to create tension in your lower body, with all the joints stacked, and set up for a proper squat. As you pinch the clothespin it opens up allowing you to grab things with it! ➖➖➖➖➖➖➖➖➖➖ ⠀ 👉Share it with your loved ones. ❤️ 👉Tag someone who needs to see this! ⠀ ➖➖➖➖➖➖➖➖➖➖ ❤️DOUBLE TAP ❤️ ➖➖➖➖➖➖➖➖➖➖ ⠀ 👉Follow @fitnessgyan 👈 👉Follow @fitnessgyan 👈 ⠀ ➖➖➖➖➖➖➖➖➖➖ 📲Follow now to become healthy! ➖➖➖➖➖➖➖➖➖➖ ⠀ Thanks to @pheasyque for this beautiful explanation ⠀ ➖➖➖➖➖➖➖➖➖➖ ⭕♻️Turn on POST NOTIFICATION ➖➖➖➖➖➖➖➖➖➖ #fitnessgyan #squats #musclescience - @fitnessgyan on Instagram
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