On Monday’s we stretch! And if we don’t, we’re going to start! You should be really stretching every time after you finish a workout session. I know it feels time consuming, some of us, me included, definitely don’t have the patience for it, but I’m going to help break things down and bring you my most efficient stretching routine. Bookmark this, save it, every Monday we’ll add something new so we build this routine together over time! The first and most important thing we’re going to work on this week is our spine. Your spine is central and core to everything. With that being said, no matter what day it is in the gym for me, I always, always, always make sure I stretch and alleviate tension of my spine after any workout! If you practice yoga, this routine is going to feel familiar!
If you mind your own business, you wouldn't be so distracted
🇺🇸 This weekend I joined my second individual @crossfit competition, and I finished the competition in the unexpected third place in the RX category, I am very happy with the result I achieved and even more so because all the long and alone training sessions is paying off, I couldn’t be more proud of me.
I made new friends over the weekend, and most importantly I had a lot of fun with the Bengkel family, I love all of you my friends. Thank you for all the support throughout the weekend and much to my wife @nataliezeferino who even in Jakarta has been supporting me at all times
Congrats @shannon_hansell_health for the amazing job in your first #crossfit competition, so proud of you 💪🏻
Thanks to @pranaon_id for fueling me with the best supplements over the weekend
🇧🇷 Esse final de semana eu participei da minha segunda competição individual de Crossfit, e finalizei a competição no inesperado terceiro lugar na categoria RX, estou muito feliz com o resultado que consegui e mais ainda porque todas as sessões de treino longas e sozinhas estão valendo a pena.
Fiz novas amizades durante o fim de semana, e o mais importante me diverti muito ao lado da família Bengkel, amo todos vocês meus amigos. Obrigado por todo suporte durante todo o final de semana e muito a minha esposa @nataliezeferino que mesmo em Jakarta esteve me apoiando a todo momento.
Obrigado a @pranaon_id por me abastecer com os melhores suplementos durante o final de semana
The current body situation 🥨
I’ve been on a slow little trim down train for nearly 2 months now, and despite at times feeling like I haven’t seen any changes in my body, I know that isn’t true! I’ve definitely lost some stomach fat, and my legs have slimmed down a lot, but it’s only been 7 weeks, and slow and steady wins the race 🐢 and so I’m not expecting to see huge changes in such a short amount of time! I’m hoping to have a lost a bit more body fat for my birthday in a months time, but so far I’m really happy with how it is going 💛✨
Just a quick update guys. @wildonmeats is updating website again, so posts have been on hold. As you’ll know if you own your business constant development is needed. We’re in our 2nd year of business and as a company we want to provide you with an excellent service! But I will be back next week with all our updates ! Can’t tell you how excited I am for this year! Not only as a company but for you guys 2. #bossladymindset#wildmeat#lifestyleblogger#lifestylebrand#fitness#fitnessmotivstion
514 minutes ago
🏋🏻♀️Жим штанги от груди, лежа на прямой скамье — это одно из пяти базовых упражнений, наиболее эффективных для комплексного развития всей мускулатуры тела. ⠀
Основными рабочими мышцами при выполнении жима лежа являются грудные мышцы.
При правильной технике жима штанги лежа :
✔️Ноги должны плотно стоять на полу ⠀
✔️Лопатки сводятся вместе, грудь выставляется вперед, спина сохраняет легкий прогиб, таз при не отрывается от скамьи ⠀
✔️Штанга опускается вниз медленно,выдох совершается в верхней точке траектории.
ATHLETE OF THE WEEK: it’s our BUCS medalist! 🥇🙌🏻📣
NAME: Ché Richards
YEAR OF SUBJECT: 3rd Year Law •
EVENT: Long Jump
BEST COMPETITION TO DATE? I’ll have to go with my national champs 2017 where I jumped 7.80m. It was great to jump a PB in front of a home crowd! Can’t wait to feel that again.
FAVOURITE POST COMPETITION MEAL: Anything that has seasoned meat in it😩
KEY TO SUCCESS:
Knowing that your current situation will never be your final destination. Being patient with the highs and even more patient with the lows that come with life. Reminding yourself that even though you’re not 💯 at the moment, there was a time when you were and there’s a time when you will be again.
WHAT SPORT/EVENT I WOULD LOVE TO BE GOOD AT IT I WASN’T DOING LONG JUMP?
Swimming😭 I can’t swim and I’m from the Caribbean! Someone please teach me! I get anxious when my feet don’t touch the bottom so you’ll have to be patient with me.😅
BIGGEST FEAR? Being served unseasoned meat!!!!! •
HIGHLIGHT OF EUAC?
The people of course!👏🏾 A great bunch of stars who are genuine and always show a love for the sport! The support from EUAC is always appreciated!
Mechanical tension is certainly a driver for hypertrophy, which means the amount of weight you are lifting, provided there is no compromise to form, but so is metabolic stress. A 200kg bench press will produce twice the mechanical tension than that of a 100kg bench press. This doesn’t mean you should do one rep maxes every session, just means you should be increasing poundages with subsequent workouts to ensure increased mechanical tension. This kind of work should be timed at the beginning of your session. Metabolic stress is induced by high rep work, and by controlling and squeezing the living hell out of the muscles you are training, to the point where they cramp. Slowing down the eccentrics, the bottom of the lift, and driving as much blood into the muscle as you can causes metabolic stress. Rest pause sets, 6X4 sets, drop sets, these kind of things induce metabolic stress, and this work should come after heavy work. The back is an extremely complex muscle group and needs the maximum mind to muscle connection to elicit the best hypertrophic response. But always remember, this kind of high rep and pump work always comes after heavy instense work. So, there is no way around intense, fucking heavy training :) ____