Me trying to balance out my life🙄 . Been working on some important stabilizer muscles and focusing on balance that are actually used in our every day lives. After integrating real life movements in exercise I've noticed a big change in the way I function in my daily routines. . Anyway this is me trying to hold a handstand, it’s gettin better🤔 how long can you hold a hand stand for?!
Want to grow your biceps? Or maybe just tighten up? ⠀ Either way, you’ll want to apply these tips to your training 𝘯𝘰𝘸. ⠀ 1️⃣ Drop the weight, bro. ⠀ Sounds counterintuitive, I know. ⠀ But when you use a weight your biceps can’t handle, your form is going to suck. ⠀ When your form sucks, other muscles have to help: namely your front delts, traps, and forearms. ⠀ By dropping the weight, you’ll actually put 𝘮𝘰𝘳𝘦 tension on your biceps and get a better mind-muscle connection than you do if you’re using poor form. ⠀ 2️⃣ Use a full range of motion (ROM). ⠀ Notice how I slightly flex my triceps at the bottom of each rep. ⠀ Doing so keeps me in check and reassures I’m using a complete ROM. ⠀ Only using a partial ROM leads to inconsistent reps and less gains. You’ll have a hard time knowing if you actually got stronger or just used a smaller ROM. ⠀ 3️⃣ Start with the exercise that allows you to lift the heaviest weight. ⠀ For most people, this will be a standing ez bar or barbell bicep curl. Focus on adding sets, reps, and/weight to this exercise over time. ⠀ Just like any other muscle, your biceps will grow from progressive overload and eating in a caloric surplus. ⠀ Because the biceps are a relatively small muscle group, it’s hard to build strength. ⠀ Adding 5 or 10 pounds to your main bicep exercise in a month is great progress considering some months you may only be able to add a rep or two. ⠀ 4️⃣ Train them 2-3 times per week. ⠀ More frequency seems to be more effective when it comes to arm training. ⠀ I’ve found 2-3x per week to be a sweet spot. ⠀ That’s doesn’t mean 2-3 arm days, that means you do biceps along with an upper body, back, or full body workout. ⠀ 5️⃣ Add in some variety. ⠀ If you use the same few exercises all the time, you’ll likely experience some wear and tear. ⠀ This may lead to nagging injuries like elbow pain or bicep tendon soreness. ⠀ To avoid this, I swap out 2 of my 4 bicep exercises each month to keep myself feeling fresh. ⠀ Using variety in angles and execution of your exercises will allow you to hit both the long and short head of the bicep, leading to more gains.
Here are Five simple yet delicious Dinner Recipes 🍛💫 *Swipe to see all 5 ideas + below for details! 🧡✨ ⠀ I’m all for easy and healthy simple recipes. Because eating clean should not only be sustainable but also taste good!🧡 These recipes Include plenty of veggies, protein and healthy carbs. ⠀ 1️⃣ 395 CALORIES Salmon Pesto with Healthy Carbs 4oz wild caught salmon grilled with pesto zoodles, with stir fry vegetables (asparagus, 1 cup mushrooms, 1 cup cherry tomatoes, oil, garlic, salt & pepper) ⠀ 2️⃣ 404 CALORIES Healthy version of Egg Fried Rice 🍛 How to Make Cauli Rice: Cut up the raw cauliflower head into pieces and place in food blender until it becomes rice like. Add oil & garlic to a pan, then add cauliflower rice, sea salt & pepper and cook until soft. Add desired seasoning or chopped veggies, like peas. ⠀ 3️⃣ 420 CALORIES Super Healthy Spaghetti Bolognese🍝(using zoodles and 1 cup marinara sauce), pasture-raised chicken (6oz) and stir fried mushrooms (1cup) 1.5 tsp olive oil, sea salt & pepper to taste. ⠀ 4️⃣ 469 CALORIES Eggplant Mozzarella with Grilled Chicken 1 Eggplant, 3 oz Fresh Mozzarella, 2 cups Marinara Sauce, 3 Basil Leaves. Slice eggplant into 1/2” pieces, and season. Lightly grill eggplant and in pan place slices of mozzarella, 2 tbsp marinara, and 1 basil leaf on each piece. Bake for 10-12 minutes or until cheese is melted. ⠀ 5️⃣ 484 CALORIES Fast and delicious Greek 🥗Salad Chopped 2 mini cucumbers, 1 cup cherry tomatoes, 1/2 cup chickpeas, onion with the oil, 1/4 lemon juice, & salt in a bowl. You can top with olives and 1 grilled chicken thigh. Swap chicken for feta to make this vegetarian, or add both😋 ⠀ ⠀ #mealprepping #mealprep #wholefood #wholefoods #eattherainbow #cleaneatingrecipe #easyrecipes #cleaneating #f4 #l4 #fatinvestment #looseweight #eatright #healthylifestyle #healthy2019 #ﬁt #fatandtired #fatinvestment #fitnessfood #fitnessjourney #myjourney #journeytofit #fat #fatguy #lifestyle #nosurgery #missions #fitnessfun #fitnessphysique #healthyrecipes
Majka mi je rekla da moraam da postavim ovu sliku,😂😂,a ja moram da je poslušam.😊"It is a great thing to know our vices."Cicero 🍯✌🔥Boa tarde.🍷