Fitness.x_p

Tshirts 👕 ZINAPATIKANA KWA BEI JUMLA NA REJA REJA🌴🌴 Kila Kila Za Watoto Rika Zote Za Wakubwaa Zinapatikana High Material & Quality Printed✔✔✔
Round Tshirts & Form 6

Eat healthy.........









Reposted from - Protein in 100 Calories of 🥩 vs. 🥦
⠀
Protein 💪 is an essential nutrient which your body uses to build and repair tissues. Although animal protein has some high protein levels - plant ALSO contain decent amounts! 🌱🌿🌱
⠀
For example, greens, like broccoli 🥦 contain plenty of folate, manganese, potassium, vitamins and the protein in broccoli also includes all the essential amino acids.
⠀
This photos shows the amount of protein given 100 calories of steak and 100 calories of broccoli. This does not compare the level of protein in 100 grams of each item.

Tip of the day.






Reposted from - REGULAR COFFEE VS. CAKE
Follow for original daily content

Coffee is great and has a ton of benefits, but I want to make this post about liquid calories. Liquid calories will sneak up on you quicker than any other food. It’s so easy to under estimate how many calories you have consumed if you’re not tracking, and on top of that you can slurp down a 500 calorie coffee within minutes and forget it ever happened

The strategy should be to set up your calories and macronutrients in a way where you’re not starving consistently. Having a 500 calorie drink will make you hungry in an hour tops, since liquids are digested faster. This gives you less total calories to work with

Reposted from - Follow 👈 for more updates 🔥
👥 Tag your friends
99% of people will complain about their physique for the rest of their lives… ⠀
⠀
1% of people are toned, hot and sexy. ⠀
⠀
Will you be part of the 1%? ⠀
⠀
The secret to the success of the 1% ⠀
Is that they regularly use a simple reframe. ⠀
⠀
Anyone can do it. ⠀
⠀
I call this reframe “The But Technique.” ⠀
⠀
“The But Technique” involves combatting - or softening - your excuses ⠀
by adding "but..." to the sentence. ⠀
⠀
For example, you might not have 45 mins to exercise... ⠀
BUT... you do have 10 mins! ⠀
⠀
This is a simple way to get around your excuses, ⠀
because finding a way to do something is what moves you towards ⠀
Looking toned, hot and sexy. ⠀
⠀
Compare this to doing nothing, which is what keeps you fat. ⠀
⠀

Push Day workout Routine





Reposted from - 🔥Push day routine example🔥
-
Follow !
-
I get asked quite frequently about how to structure a workout and what that may look like especially in reference to a push/pull system. Most people only feel comfortable with the popular bicep curls, cardio machines and crunches. Training, though, can be and should be so much more than that. I also work really well when I am given examples rather than just theories or facts, so as such I feel like designing an example of a push day workout might help people design their own workout routine. Now, this is an example. This is not a template program that I'm giving you. This is simply me designing a workout that is relatable to my own so that you can modify and adapt it to your comfortability and training level.

Right - BENCH PRESS EXCUTION






Reposted from - BENCH PRESS EX*****ON by
_

It’s one thing to perform an exercise, but it’s another to EXECUTE that exercise. Here are 4 keys points to nail down to master the bench press.
_

LOWERING PHASE✅ - aim for a 4-second negative, keeping the entire body tight. You are not just letting the bar drop, YOU are lowering the bar. Keep your feet in tight contact with the floor, and keep your elbows inwards to engage your back muscles.

_

BOTTOM POSITIOM✅ - aim for a 1-second pause at the bottom of the bench press to eliminate any momentum.
In terms of joint alignments, we always want to aim for straight lines. At the bottom portion of your bench press your wrists and elbows should be stacked, meaning I could draw a straight line from the wrist joint to the elbow joint. This will put you in the strongest position and avoid excessive stress to the joints.

_

CONCENTRIC PHASE✅ - after the brief 1-second pause at the bottom, you will drive the bar up with force. Remember, power and strength go hand-in-hand. Make sure you are driving your feet into the ground when driving the bar up to allow for maximum power. TIP☑️ - you are not just driving the bar straight up, you are driving the bar up and slightly towards your shoulders. If I drew a line straight up from your shoulders, that’s where the bar should end up.
_

TOP POSITION✅ - Take a 1-second pause at the top of the bench press before initiating your next rep. At the top of the bench press movement, your wrists should be stacked on top of your shoulders. Again, we are looking for straight lines.
_

Reposted from - The 4mores of building muscle
Follow 👉 📷 ➖➖➖➖➖➖➖➖➖➖

Try it...Best one

Reposted from - Build Your Chest by
_

To a build a full & complete chest, it’s important that you know how to train the different portions of the chest (upper, lower, mid). Simple chest presses and pushups will only get you so far!
_

To direct the emphasis to different portions of the chest, ✅you simply need to align the line of tension in accordance with the direction of the muscle fibers. 💢For instance - your lower pec fibers run from the front of the shoulders down and towards your midline. Therefore - a chest fly, bringing the cables from a high position to a low position, is in accordance with the direction the muscle fibers run.
_

If you don’t want to go and study the direction different muscle fibers run, you can simply stick to this cheat sheet to understand the different exercises that work the upper and lower portion of your chest.
_

Start to examine your chest and spot out lagging areas. For me, my upper chest was lagging so I dedicated these past couple months to building up my incline chest press. If your chest in general is lagging, continue to train it 2-4x/week and start to add in some of these exercises to target different portions of the chest.
_

If you have any further questions❓❓❓or would like to see more posts like this - let me know in the comments below!
_