They’re an awesome way to cut down your time spent endurance training (running, biking, etc.) without losing out on the positive effects it has on your cardio-metabolic health — meaning it can help to reduce your risk of diabetes, heart disease, and stroke.
Next time you are bored on the stationary bike, try cutting down the time by doing 5-10 10-second sprints with 50 seconds of rest after each one 🥵 quick tips: crank up the resistance for the sprint portion and pedal as fast as you can. You can stay seated or stand up from the seat — I like both variations!
💥Sitting Position and Disc Involvement💥
📚Scotland’s Woodend Hospital in 2006 used motion MRI scanning to try and identify the best and worst sitting positions for our back. This is what they found (scans measured spinal angles, spinal disk heights, and movements during and between three different positions):
🔹Slouching – caused less disk movement than upright, high rate of wear and tear.
🔹Upright (90 degrees) – caused the disks to move the most.
🔹Relaxed (135 degrees reclined) – caused the least disk movement.
🚨Final Thought: What is more important is constant motion, not sustained postures. Move Often, Move Well!
Saturday July 20th 12pm to 3pm.
On Saturday the 25th I will be running another HPC coaching day. Main focus on the day will be on warming up weightlifting and skill regression and progressions.
Layout of the day.
Workout 1 - Weightlifting
Workout 2 - Skill work/advanced skills
Workout 3 - Workout.
All workouts during the day will be programmed and coached by myself. I will also help to strategise how we can attack workouts correctly. .
If you would like to take part please let me know ASAP as spaces are limited.
Olga is getting ready for a title shot with some aggressively explosive strength training session.
All the movements are technically simple and doesn't require to much equipment, accept: agility lader, resistant band and a punching bag (all these can be found in any fighting gym). But they extremely effective, as simple they are. I call it AK-47 effect, simple to use perfect to kill.
No doubt that The Big Bad Olga Rubin's physique going to be similar as AK-47 lethal efficiency.
Her opponent going to be shot to a knockout from those 'bullets' on her upcoming fight !!!! (Soviet Power) !!!
אולגה מתכוננת לקרב על התואר עם רצף תרגול של כח מתפרץ.
כל התנועות בתרגול אינן מצריכות רמת טכניקה גבוהה וגם לא יותר מדי ציוד - סולם זריזות, רצועת התנגדות ושק איגרוף.
למרות זאת או אולי בזכות, התרגילים הנ"ל יעילים מאוד למטרות שהצבנו.
אני קורא לזה אפקט AK-47, simple to use perfect to kill.
לי אין ספק שהפיזיות שאולגה הולכת להיות יעילה כמו AK-47.
מישהו הולך להיפגע ולחטוף נוק אאוט מהכדורים האלה בקרב הקרוב!!! #mma#mmawomen#bellator#bellator224#titleshot#strengthandconditioning#strengthtraining#mmastrengthandconditioning#buildingchampion#fighting#fight#girlfights
0 134 hours ago
So, last night was a lot of fun!... I had a clear game plan in my head from the offset and delivered it near perfect which resulted in the win!
Ultimately, I wanted to go out there, enjoy myself, take minimal damage and win. Which I did.
Thanks to everybody for the continued support and to all my coaches and training partners. My head coach @paulsuthmma for always pushing me, @mariorudeboy7 for giving me that motivation, who were also my corner team last night. Gave me the best advice I could wish for... now in to the next 👊🏾💪🏾 P.S... go follow my MMA page @mccraemma
4 174 hours ago
The quality of a father can be seen in the goals, dreams and aspirations he sets not only for himself, but for his family.
We want to wish all of our fathers out there a Happy Fathers Day! And to our very own Hulk - Mystro (@master.of.the.artz) - who is a true example of a father paving the way for his boys - we want to share his very own advice for everyone. “If it’s challenging, just know you about to level up 🚀. “ #NoDaysOff
Extremely happy with @funtz_3xtv_ technical progress thus far , Well done champ the penny is dropping and you are finding the right pieces the jigsaw and putting them in the right places. There is still work to do obviously but your are on the right road💥💥💥💣
This week's guest on the Behind the Shield Podcast is Air Force Veteran and retired Phoenix Detective Jason Schechterle. Jason survived a near fatal crash after his police cruiser was struck by a taxi travelling at 115mph. Despite devastating burns, he not only recovered, but returned to work to fulfill his dream of working in homocide.
We discussed his early life, his passion for law enforcement, the importance of training, the mental and physical journey, gratitude and so much more. Do NOT miss Jason's incredible story.
Don’t forget your core folks!!! Do it at the beginning or end of your workout or sprinkle it in during the workout! Or.. take it to the beach or mountains, switch up your training environment every now and then! Not only is variety good for you but it’s another way for your body and movements to be challenged. ••
15 Bird dogs (ea)
8 T spine rotations (ea)
30 sec. plank
15 Giving Birth Crunch
15 crossfit full situp
10 same side leg up arm up crunch (ea)
Fix your hair
15 rhythm bicycle (ea)
15 Leg raises
15 Rocky’s (ea)
30 sec side plank (ea)
10 dead bug (ea)
🔥💪🏿🏋🏿♂️Chest&Back day with a some arms at the end.
With bench we were really just testing where our 5x5 was weight (275). Sticking to strength when it comes to bench for right now.
-4 circuits of lat pulldowns, seated row machine and bent over row completing 15 reps for each exercise. You’ll hit all angles of the back during this circuit.
-Cable machine curl 4 sets for AMRAP.
-Curls & Skullcrushers to finish off
I do very little back movements with the goal of aesthetically building my back, yet my back is probably the piece of my physique that stands out the most! .
If you look at high level athletes, powerlifters, and weightlifters, their posterior chain is always very impressive. Their lats, biceps, traps, and glutes are always developed far above the average gym bro. .
Why? Because they recognize the fact that the posterior chain is a vital part of performance. Building back strength is important for pressing strength, resiliency, and force production. Your whole posterior chain is what you should build the bulk of your programming around. Too many people over do the pressing and forward dominant movements and neglect the things they can’t see. .
Change the ratio of your pressing and pulling movements and you’ll see a big benefit to your overall performance and an increase in your pressing by actually pulling volume from that and placing it into pulling! . #strengthandconditioning#nxtlvlfitness#backandbiceps#pullday#backday#posteriorchain#musclebuilding#forceproduction#powerlifting
0 104 hours ago
Misma ropa, 5 SEMANAS de diferencia, 14,5 kilos menos. Querer es poder, todo está en la mente 💪😉
Training on an empty stomach today (sorry coach) so was fuelled by nothing but rage and testosterone......worked out ok I suppose but I felt hungry during all my workout which isnt what you want. Heres a treble at 260kg. Felt really good, technique wise not bad but still needs work.
Développer un gainage solide et fonctionnel 🏁
🔎Gainage dynamique beaucoup plus intéressant que la planche dynamique surtout avec la résistance élastique qui ajouter une tension continu et solicite d'avantage la sangle abdominale
➡placer un élastique sur deux haltères lourde, bien tendu au départ
I never had to look for someone who could inspire me in doing something big. Because I always had you as my role model in life. Happy birthday big brother! ❤️🎉 @strong.as.fulat
13 1,6686 hours ago
Great to see our Academy Sponsored Athletes getting the job done for their team each week. Nunawading Spectres NBL1 with a nail biting win over Melbourne Tigers - our Luke Van Rijn hitting up 14 points with 4/7 from beyond the arc!
I was inspired by the video of @lukeerichardson ‘s deadlift progression to make one of my own. Now mine is nowhere near as impressive as his but I’m still pretty happy with it. In just over two years I’ve gone from pulling 110KG at 57KG bodyweight to pulling 202.5KG at 64.7KG bodyweight. It’s mad to look back and see my progression, and of course see some of the very dodgy hairstyles I’ve had/still have 😂
Coached by - @djswolfpack
Powerlifting team - @wolfpack_powerlifting #deadliftprogression#progress#gettingstronger
Eccoci qui , lo spettacolo qui proposto è fatto alla @pasticceria_gelateria_lafenice -
Nella versione gelato con le proteine abbiamo latte scremato in polvere, panna in polvere, proteine del latte isolate, proteine ISO WHEY ZERO, yogurt magro in polvere, leticina di soia, dolcificante Stevia, fragole e come addensante carrube. -
Arriva ad un 23% di proteine e solo un 4/5% di grassi
Se volete salvarvi il post ed andarle ad assaggiare non ve ne pentirete @biotechusa