mit steigender Uebungsbibliothek werden auch die Workouts immer variierender. dieses hier liebe ich besonders, weil es sowohl den Focus auf Deinen Rumpf und Deinen 🍑 setzt und mit den vermeindlich niedrigen Wiederholungsanzahlen ganz unschuldig um die Ecke kommt ;) wie immer werd' ich nicht muede es zu betonen: ERST DIE AUSFUEHRUNG, DANN DAS GEWICHT! lerne die Haltung, die Bewegungsabfolge und erhoehe erst danach peu à peu das Gewicht.
KB SINGLE LEG DEADLIFT
KB VORGEBEUGTES RUDERN
fuer die genauen Ausfuehrungsanleitungen klick Dich durch zu meinem Profil @patmaterne
und schau Dir diese in den Story-Highlights "UEBUNGEN" noch einmal
genau an. fuer Fragen hab' ich immer ein offenes Ohr; schreib mir diese einfach in die Kommentare.
aber vor allem hab' wie immer Spaß, denn wenn Du Freude am Training entwickelst wird es viel, viel einfacher dieses regelmaeßig in Deinen Alltag zu integrieren,
fuer mehr Uebungen und Workouts klick Dich durch zu meinem Profil @patmaterne
Personal Training in Berlin
Когда намочил манту.. "Alex Fitness Men's Phyisuqe Stars" ,Одни из моих самых запоминающихся соревнований. 54 человека в моей категории где я взял золото 🏅
CALORIE CYCLING FOR FAT LOSS .
It’s FRIYAY and you can hear the bottle of wine calling and chips whispering “yolo…” to you from across the room. You’ve eaten well and hit the gym every day this week, you deserve to relax a bit over the weekend right? Sure! However is it really worth undoing 5 days of dedication & hard work? I’m not catastrophizing…..you actually can. Here’s how:
Say you’ve been eating consistently in a 20% deficit all week and your calories are 1700 which means you’ve reached a 1500 calorie deficit total so far. (Yay - go you!). It’s been a tough week so you treat yourself to a few drinks at the office before going out to dinner on Friday night - cocktails and more wine included of course! You skip training the next day because you’re hungover AF and have a big debrief breakfast with the girls instead. Then it’s pizza on the couch on Saturday night and a family lunch on Sunday and you simply can’t say no to your mum’s sticky date pudding, it would be rude!
Your calories rise to average 2500 both days (a bottle of wine alone has 650 calories). This now brings your total weekly deficit to 700 calories…...over an entire week. That’s under a 5% deficit. Guess what that’s doing to your results..??? KILLING THEM. It’s no wonder you are bitterly disappointed every Monday morning when you step on the scales.
So does this mean you have to give up your entire social life for chicken & broccoli at home every weekend in order to achieve your goals? Not at all! In fact, having a full, healthy social life is hugely beneficial for compliance & long-term maintenance of your results. .
“HOW THE F*CK DO I DO IT THEN ASH!?!?!?” .
Calm down...just click the link in my bio, join my mailing list and receive my guide to CALORIE CYCLING FOR FAT LOSS (going out Monday so don’t miss out!)
9 reasons to incorporate flexibility training:
1. To correct muscle imbalance 🏵
2. Increase joint range of motion
3. Decrease tension of muscles
4. Relive joint stress
5. Improve extensibility (increasing the inner angle of a joint like the knee or elbow- aka: how much it can straighten)
6. Maintain normal functional length of muscles
7. Increase optimum neuromuscular efficiency (the ability of the nervous system to properly recruit the correct muscles to produce and reduce force as well as dynamically stabilize the body’s structure in all planes of motion.)
8. Increase function 🏵
9. It feels really good😉
Flexibility training includes 💛static stretching, 💛foam rolling, 💛dynamic stretching and 💛active stretching
And yoga incorporates aaaaaalmost all of those 😁
Just saying 🤷🏻♀️😉
Anyway, have a lovely day & ty to sneak in some stretching if you can.
(P.S. I bet you can😉)
“What’s he doing now?” I hear you say.
These exercises offer some great glute burn, especially the last one.
What goes beautifully after a glute burn? That’s right! A hip flexor stretch, because activating the glutes inhibits the psoas via reciprocal inhibition. So follow this routine up with a couch stretch to undo some of the ill-effects of sitting in chairs.
If none of this looks like your cup of tea, because you prefer to just lift up heavy stuff to activate your glutes (fair enough), I urge you to give the glute blaster a try. Discovered it recently at San Diego Circus Center and there is nothing that makes my butt want to explode faster than doing these.
Performing the glute blaster... Yes, I know my right hip is elevating as my right leg raises. This is intentional because it’s actually the left glute I’m targeting, which benefits from some abduction love. Maintain a slight bend in the balancing leg to hit the glutes, not hammys.
Action shots from my 30 MINUTE Cardio FIX this Morning!! 🙊
Love being able to turn the TV on, load up a huge variety of workouts and take my pick! 😁
If you feel like quitting remember why you started! Our message from the trainer this morning 😍
Do you have a spare 30 MINUTES and a goal? I would LOVE to have you on my team and to provide you with the support to help you smash your goal! 🙌
Comment your favourite emoji below!! 🧜🏼♀️
✖️HAPPY FRIDAY LOVELIES ❤️
Well I’ve woken up in the BEST mood after last nights @nushfoods
event at @tyfldn
🙌 It’s amazing what surrounding yourself with inspirational woman can do to your mood 😊👆
Today is a great day filled with things like teaching @paolasbodybarre
them off to a @studiolagreeuk
class with clients in between! And ending with an amazing beauty launch and the theatre! .
So grateful to be able to do what I do. Sending you all positivity 😘✖️
Those who don't give up know that if they keep going through the process, they will arrive at somewhere greater than where they are now. You are capable of more than you could ever imagine.
E Q U I P M E N T H I T T
If you’re planning a sweaty training session this weekend, here’s a quick HIIT circuit with equipment that will get your heart rate in that peak zone for fat burning.
Do 20 seconds on, 10 secs off, each exercise, for 20 minutes
. Assault bike sprints
. Hanging kettle bell squats
. Bench side steps
. Box jump to side hops x4 to burpee
It was a sweaty one with @lucyelizabethgornall
Planche travels. Trying to incorporate more than just static holds on my secondary basic strength training day to (hopefully) increase time in the static positions. 3x5r of these today.
| Du kannst nichts verpassen! Das Leben ist immer da, wo du gerade bist - und nicht, wo du sein willst. _____________________________________ Outfit: 😍
may not have won the 2018 Classic Olympia trophy but you make me feel like I’m winning every damn day😍
Squats! Ass to the grass or partial movement?
We are all getting mixed messages depending on who and what we read and talk to!
First let’s consider one essential thing: WHAT IS YOUR MOBILITY LIKE? Can you squat all the way down without curving your spine and lower back under? Are you hips flexible enough to do that? If not, no ass to the grass for you dear! First work on your mobility with stretches, opening up your hips, before attempting ass to grass.
Personally, my hips are not THAT mobile, so I squat 90 degrees or a little below.
What’s your goal? Once you go below 90 degrees, you will be engaging your full leg (quads and hams) to pull yourself out of ‘the hole’ or the bottom of movement. For glute day, I do squats to 90 degrees or a bit below, like you see in video. For full leg day, I go down as low as possible while having good form, because my goal is to engage my legs fully.
Got questions? Ask away! Check out our @forakfysique
page for custom training and diet programs!
Family time 💪🏾👼🏽 SONG: March 11th (stole the last move from Dreka and Gates)