#pheasyque

FORTALEÇA O SEU ABDÔMEN COM ESSES 6 EXERCÍCIOS. 💪🏽🏋🏽‍♂️ . Repost from @pheasyque • ⭕️6 Exercises to Target your core, that get progressively harder!⭕️ ⁣ ⁣ Here are 6 great exercises that you can include in your routine, to specifically target and strengthen your core muscles, important for sports that require very fast changes of direction & more. ⁣ I've put them in order of difficulty (at least in my opinion) so if you're new to "core stuff" start with the first ones and progress to the latest as you get stronger! ⁣ ⁣ 1) Hyperextensions: Adjust lower leg brace so pressure is evenly distributed on thigh pad. When you're ready, begin by extending your torso, and then come down to full flexion. Full range of motion will vary from person to person. ⁣work with what feels comfortable and don't be scared to experiment! ⁣ 2) KB Goblet Squats: Holding the kettlebell in front of your shoulders when squatting will require a lot of stability & engagement of the core muscles. Simply grab two KBs you can comfortably hold on your shoulders and start squatting! ⁣ ⁣ 3) Dead Bug Variation: Definitely one of my favorite exercises for the core. You want to grab a DB, starting with both your arms & legs (bent at 90 degrees) up, while keeping the pelvis posteriorly tilted. As you perform reps, both arms and legs go down: arms reach on the opposing side of leg that's coming down, then come back up.⁣ ⁣ So for example: If I go down on my right side with my arms, I'll extend my left leg down & vice versa.⁣ ⁣ 4) Plank variation: this starts like a normal front plank but becomes more difficult because you want to lift one side at a time, alternating them! ⁣ ⁣ 5) the Ab whee roll out: this one is probably very famous already, and probably doesn't need text asides from the one contained in the slide. ⁣ ⁣ 6) Lastly, the "stir the pot" exercise: this one is very difficult, especially if you don't do it kneeling. You "basically" draw circles on a ball with your elbows, trying to maintain body stability during the execution. It's a fun.. but excruciating exercise that you should try out! Haha 🔥🔥🔥TAG Somebody who needs to see this post! #pheasyque #core (at GaragemFight DNJJ - Paulo Afonso/BA) https://www.instagram.com/p/CaaGr64L7F4/?utm_medium=tumblr

FORTALEÇA O SEU ABDÔMEN COM ESSES 6 EXERCÍCIOS. 💪🏽🏋🏽‍♂️ . Repost from @pheasyque • ⭕️6 Exercises to Target your core, that get progressively harder!⭕️ ⁣ ⁣ Here are 6 great exercises that you can include in your routine, to specifically target and strengthen your core muscles, important for sports that require very fast changes of direction & more. ⁣ I've put them in order of difficulty (at least in my opinion) so if you're new to "core stuff" start with the first ones and progress to the latest as you get stronger! ⁣ ⁣ 1) Hyperextensions: Adjust lower leg brace so pressure is evenly distributed on thigh pad. When you're ready, begin by extending your torso, and then come down to full flexion. Full range of motion will vary from person to person. ⁣work with what feels comfortable and don't be scared to experiment! ⁣ 2) KB Goblet Squats: Holding the kettlebell in front of your shoulders when squatting will require a lot of stability & engagement of the core muscles. Simply grab two KBs you can comfortably hold on your shoulders and start squatting! ⁣ ⁣ 3) Dead Bug Variation: Definitely one of my favorite exercises for the core. You want to grab a DB, starting with both your arms & legs (bent at 90 degrees) up, while keeping the pelvis posteriorly tilted. As you perform reps, both arms and legs go down: arms reach on the opposing side of leg that's coming down, then come back up.⁣ ⁣ So for example: If I go down on my right side with my arms, I'll extend my left leg down & vice versa.⁣ ⁣ 4) Plank variation: this starts like a normal front plank but becomes more difficult because you want to lift one side at a time, alternating them! ⁣ ⁣ 5) the Ab whee roll out: this one is probably very famous already, and probably doesn't need text asides from the one contained in the slide. ⁣ ⁣ 6) Lastly, the "stir the pot" exercise: this one is very difficult, especially if you don't do it kneeling. You "basically" draw circles on a ball with your elbows, trying to maintain body stability during the execution. It's a fun.. but excruciating exercise that you should try out! Haha 🔥🔥🔥TAG Somebody who needs to see this post! #pheasyque #core (at GaragemFight DNJJ - Paulo Afonso/BA) https://www.instagram.com/p/CaaFhPorsUI/?utm_medium=tumblr

5 EXERCISES WHERE ALL YOU NEED A CHAIR 👉Tag your friends ❤️ 👉 Follow us @fitnessmantra.go for more amazing healthy tips 👉If you like our post please share and comment 😊 👉 Double tap ❤️ ❤️ and turn on Post notification 🔔 #pheasyque #workouttipoftheday #workoutprograms #excercisetip #excercisemotivation #fıtnessmotivation ##fitnesstip #workouts #workoutoftheday #workoutoftheweek #workoutprograms #thetrainingmaster #chairworkout #musclefitness #musclegrowth #workouttip #fitnessvedio #quadsworkout #mobilitywork #fatfitness https://www.instagram.com/p/CEes8S8gLP8/?igshid=wj0tbgwtw0f8

SQUATS (tag a friend who wants to squat without pain) -- Tonight, I'm sharing a post from @pheasyque to show some drills to squat better. -- 3 EASY SQUAT MOBILITY EXERCISES [squat warm up] ⭕️ - Both the idea and the caption come from the man himself James (@lustrengththerapy) whom I want to thank for this amazing post! - The squat requires an adequate amount of ankle, hip and thoracic spine mobility. - Mobilizing all three of these joints will help you achieve a greater depth along with minimizing the chances of any compensation. It can also make your squat more efficient and less prone to injury and promote longevity in the sport of powerlifting/weightlifting. 1️⃣ Dynamic Squat & Pull: ➡️ Squat as low as you can and grab onto the toes of your feet ➡️ Lift your hips up towards the ceiling ➡️ Pull yourself back down and lift the chest towards the ceiling 2️⃣ Squat & Thoracic Reach: ➡️ Squat as low as you can and place one hand on the ground ➡️ Wedge the same side elbow into the knee ➡️ Reach the opposing arm towards the ceiling and follow with your eyes 3️⃣ Squat + Wall Slides: ➡️ Sit as low as you can against a wall ➡️ Place the back of your arms on the wall and bent to 90 degrees ➡️ Press the arms up along the wall until the elbows are fully extended Incorporate these mobility exercises prior to your squat day to help improve your overall mobility! . If you guys want me to include more mobility related stuff, comment down below saying “More Mobility, Pheasyque!” and I’ll make sure to draw more of these. 🤣 - 🔥🔥🔥TAG somebody who needs to see this! #pheasyque (at San Diego, California) https://www.instagram.com/p/BtFZsLJBHSu/?utm_source=ig_tumblr_share&igshid=1b1935h4kb3ml

Entendendo a postura correta do levantamento de peso 🏋🏽‍♂️. . Repost from @pheasyque using @RepostRegramApp - ⭕️DEADLIFT ANALOGIES⭕️ - One of my "all time favorite". This is the first analogy that clicked in my head when I first learned how to do a proper deadlift. I really hope it’ll make sense to all of you. - ❌Most people treat the deadlift like a “fishing pole”: - where the pole = back, the fisherman = legs, and the fish = the weight. - When you try to pull the fish with the pole, most of the stress is placed on the pole itself, while the fisherman is basically glued to the ground. If you try to carch a heavy fish, the pole would bend until it’d break. That’s exactly how you develop lower back pain: you try to pull the bar with your back instead of using your legs, aka “doing the fishing pole deadlift”. - ✅ On the other hand think about the deadlift as a pulley, where: - the pulley = the back, the man pulling the rope = your legs, - It becomes much safer. The pulley (your back) does NOT move: it’s blocked, it’s fixed. Sure it holds the weight up, but the load is carried and hooked to the rope, which is pulled by the hands (your legs). This serves as an analogy to explain that your back stays tight & firm, your hands are hooked to the weight, while the “pull” is done by your legs. If the weight would be too heavy, you’d end up not being able to “pull the rope”, without breaking it though! You rather not lift the weight than lift it with bad technique. - You need to push those feet through the ground to pull the weight up. - So, which deadlift do you do? The “fishing pole deadlift” or the “pulley deadlift?” - 🔥🔥🔥TAG a friend who needs to see this! #pheasyque (at GaragemFight DNJJ - Paulo Afonso/BA) https://www.instagram.com/p/Bn64N-0hENF/?utm_source=ig_tumblr_share&igshid=1e5u3xonwvd5u

@pheasyque ・・・ ⭕️SQUATS: WHERE TO PLACE THE WEIGHT ON YOUR FEET⭕️ - Ever found yourself struggling with knee pain when squatting? Got flat feet? Knees bend inwards? - ✅✅✅WORK ON YOUR ARCHES! - I struggled with this myself, back in the days, because I do have flat feet. - Strengthening/building an arch is crucial when it comes to having a great squat: developing an arch will allow your knees to bend outwards thanks to the external rotation cue implemented by the arch itself to the top, as opposed to having the weight placed on your inner part of the foot, which’ll cause everything else to rotate internally and cause pain as a result. - It’s not like flat feet is “BAD”, but the way the forces act on it (especially when overloded) can cause troubles. - Actively work on your arch and make sure that you’re giving your feet an external rotation cue which will eventually make your knees bend outwards. - It’ll take time and it’ll feel awkward, but it’ll improve your squats 100%! - 🔥🔥🔥TAG somebody who needs to see this!! #pheasyque #powerliftingcoach #ontariopowerlifting #ontariomuscle #ontariofit #squats #canadianpowerlifting #powerliftingcanada #cscs #canfitpro #strengthtraining #clarington (at Courtice) https://www.instagram.com/p/BnJODqZACL6/?utm_source=ig_tumblr_share&igshid=1hdfan1un115h

@pheasyque ・・・ ⭕️BENCH PRESS ARCH: HOW TO BUILD IT⭕️ - Before y'all ask me where to buy these ropes, it's obviously just an analogy to visualize the shoulderblades tucking motion that we have to execute at the bench press set up, before performing the actual rep. - A strong arch is not only "recommended" but actually essential to be able to bench press safely and strongly. - But isn't the arch bad for your back? No it isn't. Especially, since it's not a lower back arch we're talking about, but rather an upper back one (thoracic extensions) which comes naturally, as a response to you "pulling the ropes down", basically pulling your shoulderblades down and back. Try it out yoursef, you'll create an arch. - With that said, the bench press arch is always a "go to" - it's not just for power lifters. And that's because it's S A F E. - There's no other way you're going to save your shoulders from getting injured, so you better nail that arch already if you want to maximize chest gains and train the way you're supposed to train. - So yeah: visualize yourself with two ropes attached to your shoulder blades. The left one gets pulled to the right and down, while the right one gets pulled to the left and down like an X. - That will automatically create an upper back arch, put your shoulders in a safe spot and push your chest out to maximize its stretch and muscle recruitment. - 🔥🔥🔥TAG somebody who needs to see this! #pheasyque #howmuchyabench #bigbenchas #bencharch #serioussteelfitness #benchpress #benchpresscoaching #powerliftingcoach #ontariopowerlifting #bcpowerlifting #fitnesswest #ontariofit #ontariomuscle #invictuspowerlifting (at Fitness West) https://www.instagram.com/p/BmByXGMgBY7/?utm_source=ig_tumblr_share&igshid=gr965ea2qaht

HIT THAT FOLLOW 💥BUTTON @TURNAROUNDFITNESS FOR DAILY FITNESS TIPS!!! - - 🔴HEALTH & FITNESS?🔴 📸 by @pheasyque - The fitness industry? A big joke. - I love how the “health & fitness” is based on looking freaking shredded to the bone, where there’s actually (close to) nothing healthy about it. Besides all the so called “IG fitness models” who claim natural while they are not, let me tell you why besides being too fat, even the super lean extreme is unhealthy, and shouldn’t be a realistic & sustainable goal for anyone. - Have you ever tried dieting to very low levels of bodyfat? Well, that’s the point where hormones don’t work properly, where you have zero energy all day long, you’re moody, you’re veeeery hungry, you can’t lift as heavy as you should, and if you go to the squat rack... yeah that’s where you feel your joints feeling somewhat weaker than usual. And while that’s something to “expect” and the normality for those who constantly compete, why is that actually pushed as “healthy”? - I mean, yeah, I myself preach aesthetics, but that shouldn’t be the definition of what is “healthy.” Some bodyfat is essential, and a good amount more of it is REQUIRED to stay healthy and make bodily things work properly. This is why the strongest & healthy people are not the most shredded. - Does this mean you should never look to get into contest shape or to the leanest version of yourself? Hell no, I’m the first one who preaches going beyond your limits, and you obviously shouldn’t use this to procrastinate on your fat loss goal.. however, if we’re talking about what’s healthy and what’s not, I gotta say what’s needed to be said. - 👉🏻 What’s your opinion? Do you share my thoughts or have a different one? Comment down below! - #pheasyque #IIFYM #fitness #entrepreneur #flexibledieting#gym #liftheavy #bodybuilding #powerlifting#fitnessentrepreneur #swolfie #gymshark #alphalete#intermittentfasting #fitnessmodel #aesthetics #fatloss#bulking #dieting #diet #calories #macronutrients #gains#strong #squat #deadlift #shqiptar #kosovo #albania