Posts tagged by #fitness

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Tá na hora do lanche! Tenho uma receita deliciosa pra você.. Bolo de maçã funcional
Ingredientes secos:
2 colheres de sopa de farinha de coco
2 colheres de sopa de farinha de amêndoas
2 colheres de sopa de farelo de aveia
2 colheres de sopa de polvilho doce 
2 colheres de sopa de açúcar demerara (ou xilitol ou de coco)
1 colher de sopa de farinha de chia + linhaça dourada
1 colher de sopa de farinha de arroz
1 colher de sopa de farinha de grão de bico
1 colher de sopa de canela em pó 
1 colher de sopa de fermento em pó 
1 colher de café de goma xantana 
Ingredientes líquidos:
2 ovos 
50ml de leite vegetal (ou de sua preferência)
1 colher de chá de essência de baunilha 
Mel

2 maçãs pequenas: 1 em cubos e a outra em fatias finas. 
Misture todos os ingredientes secos, menos o fermento. 
Misture os ingredientes líquidos, menos o mel. 
Junte as duas misturas mexendo bem, acrescente a maçã em cubos e o fermento e mexa mais um pouco. Coloque em uma forma untada com óleo de coco e polvilho doce. Distribua por cima da massa, a maçã fatiado. Finalize com um fio de mel por cima das maçãs e leve ao forno médio por cerca de 30min. Após retirar do forno, coloque mais um fio de mel e sirva! 💕

#foconadieta #vamoscrescer #saúde #vidalight #integral #vidasaudável #instafit #dieta #receitafit #nutricao #comidadeverdade #lowcarb #semgluten #semlactose #nopainnogain #lifestyle #divafitness #projetofitness #vidafitness #fitnessgirl #fit #fitness #motivação #fitnamente
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Tá na hora do lanche! Tenho uma receita deliciosa pra você.. Bolo de maçã funcional
Ingredientes secos:
2 colheres de sopa de farinha de coco
2 colheres de sopa de farinha de amêndoas
2 colheres de sopa de farelo de aveia
2 colheres de sopa de polvilho doce
2 colheres de sopa de açúcar demerara (ou xilitol ou de coco)
1 colher de sopa de farinha de chia + linhaça dourada
1 colher de sopa de farinha de arroz
1 colher de sopa de farinha de grão de bico
1 colher de sopa de canela em pó
1 colher de sopa de fermento em pó
1 colher de café de goma xantana
Ingredientes líquidos:
2 ovos
50ml de leite vegetal (ou de sua preferência)
1 colher de chá de essência de baunilha
Mel

2 maçãs pequenas: 1 em cubos e a outra em fatias finas.
Misture todos os ingredientes secos, menos o fermento.
Misture os ingredientes líquidos, menos o mel.
Junte as duas misturas mexendo bem, acrescente a maçã em cubos e o fermento e mexa mais um pouco. Coloque em uma forma untada com óleo de coco e polvilho doce. Distribua por cima da massa, a maçã fatiado. Finalize com um fio de mel por cima das maçãs e leve ao forno médio por cerca de 30min. Após retirar do forno, coloque mais um fio de mel e sirva! 💕

#foconadieta #vamoscrescer #saúde #vidalight #integral #vidasaudável #instafit #dieta #receitafit #nutricao #comidadeverdade #lowcarb #semgluten #semlactose #nopainnogain #lifestyle #divafitness #projetofitness #vidafitness #fitnessgirl #fit #fitness #motivação #fitnamente
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Camera 1. Camera 2.  I can’t believe this cold has me wrapped around its little finger like…. 🤞🏼It’s been a full week with this lil’ demon and I’m ready to kick it’s butt!  But part of being a fitness instructor is showing up.  I can’t hide under my covers even if I feel like it!  And even with a stubborn virus I STILL feel better after a workout.  I ALWAYS feel better after a workout.  Colds have a tendency to get you down and exercise will raise that serotonin and dopamine, so if you happen to be under the weather just remember moving your body will help lift your spirits! Of course rest is important…but so is showing up.  So even if your energy only allows for a little stretching or a quick walk outside, go for it and I guarantee you’ll feel better.  Oh, and bright pink clothing also tends to help.🎀 I mean, that was my goal with this outfit today anyway! haha! Have a great start to your week guys!! Namasté 🌸💕🌷 #selflove #selfworth #lotusjulefitness #fitness #personaltrainer #fitnessinstructor #nsca #holistic #homeopath #transformation #wellness #health #fitspo #fitspiration #intuitiveeating #intuition #mindfullness #inspiration #healing #lotusjulemethod #method #lotus #jewel #ommanipadmehum #awareness #longevity #faith #persistence #timing #now
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Camera 1. Camera 2. I can’t believe this cold has me wrapped around its little finger like…. 🤞🏼It’s been a full week with this lil’ demon and I’m ready to kick it’s butt! But part of being a fitness instructor is showing up. I can’t hide under my covers even if I feel like it! And even with a stubborn virus I STILL feel better after a workout. I ALWAYS feel better after a workout. Colds have a tendency to get you down and exercise will raise that serotonin and dopamine, so if you happen to be under the weather just remember moving your body will help lift your spirits! Of course rest is important…but so is showing up. So even if your energy only allows for a little stretching or a quick walk outside, go for it and I guarantee you’ll feel better. Oh, and bright pink clothing also tends to help.🎀 I mean, that was my goal with this outfit today anyway! haha! Have a great start to your week guys!! Namasté 🌸💕🌷 #selflove #selfworth #lotusjulefitness #fitness #personaltrainer #fitnessinstructor #nsca #holistic #homeopath #transformation #wellness #health #fitspo #fitspiration #intuitiveeating #intuition #mindfullness #inspiration #healing #lotusjulemethod #method #lotus #jewel #ommanipadmehum #awareness #longevity #faith #persistence #timing #now
Week five workout 21. I got a late start today and was only able to do three miles, but I feel that’s best because upping it to 3.5 last week really made my shins sore. I think I make need to break it up between two workouts a day. I feel results more than seeing, though I have recently been able to fit in some clothes I haven’t been able to wear.  #threemiles #igotthis #fitnessmotivation #fitness goals #lunchtimeworkout #dedicated #walkinghard #rampingupforjapan #weightlossgoals #getfit #getwet #sweat #iseegreen #igottatryyougirl #igottatryyoubaby #myfriend
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Week five workout 21. I got a late start today and was only able to do three miles, but I feel that’s best because upping it to 3.5 last week really made my shins sore. I think I make need to break it up between two workouts a day. I feel results more than seeing, though I have recently been able to fit in some clothes I haven’t been able to wear. #threemiles #igotthis #fitnessmotivation #fitness goals #lunchtimeworkout #dedicated #walkinghard #rampingupforjapan #weightlossgoals #getfit #getwet #sweat #iseegreen #igottatryyougirl #igottatryyoubaby #myfriend
First beach run of the season, with photographer Neil on hand to make me look like a runner😃👏🏻
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#Repost @shootswithlight with @get_repost
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This is My Playground.
Recently announced Brooks Run Happy 2019 Team member @richard_runs enjoying the beach a short walk from his house.
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What’s your playground?
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#BrooksRunHappy #RunHappy #brooksrunninguk #RunHappyTeam #mensrunning #womensrunning #roadrunning #roadrunner #activewear #running #trailrunning #runningkit #fitness #instarunner #ukrunchat #runners #run #instarunning #runner #runningaddict #runningfriends #explore #parkrunuk #lovetorun #runnerscommunity #marathontraining #parkrun #loveparkrun #runclub
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First beach run of the season, with photographer Neil on hand to make me look like a runner😃👏🏻

#Repost @shootswithlight with @get_repost
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This is My Playground.
Recently announced Brooks Run Happy 2019 Team member @richard_runs enjoying the beach a short walk from his house.

What’s your playground?


#BrooksRunHappy #RunHappy #brooksrunninguk #RunHappyTeam #mensrunning #womensrunning #roadrunning #roadrunner #activewear #running #trailrunning #runningkit #fitness #instarunner #ukrunchat #runners #run #instarunning #runner #runningaddict #runningfriends #explore #parkrunuk #lovetorun #runnerscommunity #marathontraining #parkrun #loveparkrun #runclub
185kg x 8, off season volume can do one haha officially fucked. Squat strength improving every session tho. Once piriformis is warmed up pain goes but soon as start cooling down gets tight starts pinching  the sciatica again. .
@serioussportsmassage 
@ideal_cbd 
@rustynailtattoos 
@delroymcqueen .
#motivation #lifting #powerlifter #powerlifting #gym #squat #bench #deadlift #gains #instafit #power #bpu #pump #instagood #strong #powerful #dedication #bodybuilding #muscle #fitness #fitspo #sponsored #tattoos #fitspiration #cbd #getlean #dedication #fitfam #gymlife
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185kg x 8, off season volume can do one haha officially fucked. Squat strength improving every session tho. Once piriformis is warmed up pain goes but soon as start cooling down gets tight starts pinching the sciatica again. .
@serioussportsmassage
@ideal_cbd
@rustynailtattoos
@delroymcqueen .
#motivation #lifting #powerlifter #powerlifting #gym #squat #bench #deadlift #gains #instafit #power #bpu #pump #instagood #strong #powerful #dedication #bodybuilding #muscle #fitness #fitspo #sponsored #tattoos #fitspiration #cbd #getlean #dedication #fitfam #gymlife
HAPPY FAMILY DAY🖤
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Lots of love to everyone who is a part of this community☺️
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We hope everyone has an incredible day👨‍👩‍👧‍👦
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Love, HFA💪🏼
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#academystrong #academy #fitness #fit #gym #fitspo #cardio #trainer #motivation #personaltrainer #hamilton #tabata #inspire #lifestyle #bodybuilding #hiit #transform #powerlifting #new #team #localgym #sports #hamont #workout #weight #transformation #figure #lean #mobility
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HAPPY FAMILY DAY🖤
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Lots of love to everyone who is a part of this community☺️
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We hope everyone has an incredible day👨‍👩‍👧‍👦
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Love, HFA💪🏼
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#academystrong #academy #fitness #fit #gym #fitspo #cardio #trainer #motivation #personaltrainer #hamilton #tabata #inspire #lifestyle #bodybuilding #hiit #transform #powerlifting #new #team #localgym #sports #hamont #workout #weight #transformation #figure #lean #mobility
Bien le bonjour jeune cornichon qui regarde ma page tout pleins d'étoiles dans les yeux 😂

J'espère que vous allez bien mes petits nouvelle semaine qui démarre et qui dit nouvelle semaine dit de nouveaux objectifs à atteindre ! 
Et enfin je démarre sur les chapeaux de roues à la salle avec une bonne séance de jambes ! 
Et oui comme je vous l'ai annoncé la semaine dernière je fais 3 séances de jambes par semaine 💪
Et ancien objectif = 100kg objectif atteint avec 140kg🔥 
2eme séance à faire 160 kg et 180kg à atteindre ! 
Souhaitez moi bonne chance 🍀  @fondpaper #fitness #fitnessmotivation #fitnesslifestyle #fitnessinspiration #fitnessbody #leggday #leggdays #leggday❤ #leggdayfitness #leggday👊💪🍑🍑 #leggday🍗 #leggdaymotivation #leggday💥 #leggdayz #leggday🍑🍑 #follow #follow4follow #following #follower #follows #tagify_app
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Bien le bonjour jeune cornichon qui regarde ma page tout pleins d'étoiles dans les yeux 😂

J'espère que vous allez bien mes petits nouvelle semaine qui démarre et qui dit nouvelle semaine dit de nouveaux objectifs à atteindre !
Et enfin je démarre sur les chapeaux de roues à la salle avec une bonne séance de jambes !
Et oui comme je vous l'ai annoncé la semaine dernière je fais 3 séances de jambes par semaine 💪
Et ancien objectif = 100kg objectif atteint avec 140kg🔥
2eme séance à faire 160 kg et 180kg à atteindre !
Souhaitez moi bonne chance 🍀 @fondpaper #fitness #fitnessmotivation #fitnesslifestyle #fitnessinspiration #fitnessbody #leggday #leggdays #leggday❤ #leggdayfitness #leggday👊💪🍑🍑 #leggday🍗 #leggdaymotivation #leggday💥 #leggdayz #leggday🍑🍑 #follow #follow4follow #following #follower #follows #tagify_app
🤸‍♀️SPOR TAYT 59,95₺❤
🔎 Ürün kodu: 966
🎀 Yüksek bel, micro dalgıç kumaş
🎀 İç göstermez
🎀 Bedenler: S - M- L- XL
🎀 Değişim garantisi / iade yoktur.
🎀 Kapıda ödeme kolaylığı .
📞 WhatsApp sipariş; 0533 973 16 42
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(100 TL ÜZERİ KARGO BEDAVA! 😍)
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. ⚠️ Ürün siparişleriniz 1-3 gün içerisinde adresinize teslim edilmektedir. Kargo kapıda ödeme bedeli 10₺ dir.
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#tayt #sportayt #besyo #moda #kadın #fitness #yoga #pilates #diyet #egzersiz #fit #istanbul #izmir #macfit #bursa
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🤸‍♀️SPOR TAYT 59,95₺❤
🔎 Ürün kodu: 966
🎀 Yüksek bel, micro dalgıç kumaş
🎀 İç göstermez
🎀 Bedenler: S - M- L- XL
🎀 Değişim garantisi / iade yoktur.
🎀 Kapıda ödeme kolaylığı .
📞 WhatsApp sipariş; 0533 973 16 42
.
(100 TL ÜZERİ KARGO BEDAVA! 😍)
.
. ⚠️ Ürün siparişleriniz 1-3 gün içerisinde adresinize teslim edilmektedir. Kargo kapıda ödeme bedeli 10₺ dir.
.
#tayt #sportayt #besyo #moda #kadın #fitness #yoga #pilates #diyet #egzersiz #fit #istanbul #izmir #macfit #bursa
#Repost @wnbfitaly (@get_repost)
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🏆READY FOR THE STAGE🏆
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🇮🇹CORSO WNBF ITALY 🇮🇹
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👉Categorie Bikini, Men’s Physique, Figure, Bodybuilding, Fit Body
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📅Domenica 5 Maggio 2019 presso 
Just Wellness Centro Fitness 
Via la Filanda 12 CORNAREDO (MI)📅
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Programma 🗂
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9:00 - 10:00 Registrazione partecipanti
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10:00 - 13:00  Regolamento e Criteri di giudizio
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14:00 – 17:00 Corso di Posing
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🚨Seminario riservato ai SOLI tesserati WNBF ITALY:🚨
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🇮🇹🚨GRATUITO per gli atleti Pro ed amatori🚨🇮🇹
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⭕Costo 45 € per tesserati sostenitori e accompagnatori
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A breve online il link per le iscrizioni.
TESSERARSI CONVIENE! .
Stay tuned!💪🇮🇹
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#wnbfITALY #WNBF #wnbffamily #motivazione #NaturalBodybuilding #Bodybuilding #ItalyFitness #figurecompetitor #Figure
#posing #posingbikini #physique #mensphysique 
#bikini #bikiniathlete #muscle #muspclegirls #instafit #fitlife #wnbfBodybuildingPro #bench #squat #WNBF30 #palestra #fitness #stage #fitgirl #fitnessmotivation 
#fitnessgirl
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#Repost @wnbfitaly (@get_repost )
・・・
🏆READY FOR THE STAGE🏆
.
🇮🇹CORSO WNBF ITALY 🇮🇹
.
👉Categorie Bikini, Men’s Physique, Figure, Bodybuilding, Fit Body
.
📅Domenica 5 Maggio 2019 presso
Just Wellness Centro Fitness
Via la Filanda 12 CORNAREDO (MI)📅
.
Programma 🗂
.
9:00 - 10:00 Registrazione partecipanti
.
10:00 - 13:00  Regolamento e Criteri di giudizio
.
14:00 – 17:00 Corso di Posing
.
🚨Seminario riservato ai SOLI tesserati WNBF ITALY:🚨
.
🇮🇹🚨GRATUITO per gli atleti Pro ed amatori🚨🇮🇹
.
⭕Costo 45 € per tesserati sostenitori e accompagnatori
.
A breve online il link per le iscrizioni.
TESSERARSI CONVIENE! .
Stay tuned!💪🇮🇹
.
.
.
.

#wnbfITALY #WNBF #wnbffamily #motivazione #NaturalBodybuilding #Bodybuilding #ItalyFitness #figurecompetitor #Figure
#posing #posingbikini #physique #mensphysique
#bikini #bikiniathlete #muscle #muspclegirls #instafit #fitlife #wnbfBodybuildingPro #bench #squat #WNBF30 #palestra #fitness #stage #fitgirl #fitnessmotivation
#fitnessgirl
Glucosa. Insulina. Obesidad. Diabetes. ¿Cuál es la relación entre ellas? 🤷‍♀️ 🤷‍♂️
¡La obesidad y la diabetes son un matrimonio! 🤦‍♀️ 🤦‍♂️
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Para subscribirse a Metabolismo TV y recibir notificaciones de nuestros nuevos episodios sólo haga click aquí: https://www.youtube.com/channel/UC_TEDbtz_YrgWf6BoBXRX-w?sub_confirmation=1 -
Subscribete a MetabolismoTV en Messenger para acceso a educación exclusiva por Frank en el tema del metabolismo: https://pxlme.me/v2EcSQN1 -
Para hacer su prueba de metabolismo gratis haga click aquí: https://www.naturalslim.com/prueba-tu-metabolismo/ -
Para ordenar el Libro El Poder del Metabolismo: https://www.amazon.com/El-Poder-del-Metabolismo-Ejemplares/dp/0988221810/
-
Para ordenar el libro en uno de los países listados abajo contacte a través de https://www.naturalslim.com/ a su distribuidor local quien le ayudará a obtenerlo. -
Descubre tu metabolismo junto con el autor Frank Suárez, especialista en Obesidad y Metabolismo, y escritor del Best-Seller "El Poder del Metabolismo", para que puedas adelgazar y mejorar tu salud.
-
Para tener la ayuda de un consultor certificado en metabolismo en Estados Unidos llame al 1-888-348-7352 o directo 727-723-1600 o visítenos en https://us.naturalslim.com/ -
En Puerto Rico llame 787-763-2527, en México (55) 5256-1368, en Panamá +507 396-6000, en Costa Rica 2291-0914 y en Colombia al (57-1) 3599314.
-
En Europa +3120-2296-300 o visítenos en https://www.naturalslim.eu/
-
Para atención personal en los países anteriores visite https://www.naturalslim.com/
-
Sigue a Frank y MetabolismoTV en Facebook aquí: https://www.facebook.com/MetabolismoTV/
-
Envíale un mensaje a Frank y al equipo de MetabolismoTV aquí: https://www.messenger.com/t/MetabolismoTV/
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Recibe acceso a las 3 primeras lecciones del curso Básicos del Metabolismo en Unimetab: https://www.unimetab.com/
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Glucosa. Insulina. Obesidad. Diabetes. ¿Cuál es la relación entre ellas? 🤷‍♀️ 🤷‍♂️
¡La obesidad y la diabetes son un matrimonio! 🤦‍♀️ 🤦‍♂️
-
-
Para subscribirse a Metabolismo TV y recibir notificaciones de nuestros nuevos episodios sólo haga click aquí: https://www.youtube.com/channel/UC_TEDbtz_YrgWf6BoBXRX-w?sub_confirmation=1 -
Subscribete a MetabolismoTV en Messenger para acceso a educación exclusiva por Frank en el tema del metabolismo: https://pxlme.me/v2EcSQN1 -
Para hacer su prueba de metabolismo gratis haga click aquí: https://www.naturalslim.com/prueba-tu-metabolismo/ -
Para ordenar el Libro El Poder del Metabolismo: https://www.amazon.com/El-Poder-del-Metabolismo-Ejemplares/dp/0988221810/
-
Para ordenar el libro en uno de los países listados abajo contacte a través de https://www.naturalslim.com/ a su distribuidor local quien le ayudará a obtenerlo. -
Descubre tu metabolismo junto con el autor Frank Suárez, especialista en Obesidad y Metabolismo, y escritor del Best-Seller "El Poder del Metabolismo", para que puedas adelgazar y mejorar tu salud.
-
Para tener la ayuda de un consultor certificado en metabolismo en Estados Unidos llame al 1-888-348-7352 o directo 727-723-1600 o visítenos en https://us.naturalslim.com/ -
En Puerto Rico llame 787-763-2527, en México (55) 5256-1368, en Panamá +507 396-6000, en Costa Rica 2291-0914 y en Colombia al (57-1) 3599314.
-
En Europa +3120-2296-300 o visítenos en https://www.naturalslim.eu/
-
Para atención personal en los países anteriores visite https://www.naturalslim.com/
-
Sigue a Frank y MetabolismoTV en Facebook aquí: https://www.facebook.com/MetabolismoTV/
-
Envíale un mensaje a Frank y al equipo de MetabolismoTV aquí: https://www.messenger.com/t/MetabolismoTV/
-
Recibe acceso a las 3 primeras lecciones del curso Básicos del Metabolismo en Unimetab: https://www.unimetab.com/
ZERCHER SQUAT
Questo sollevamento metterà a dura prova il vostro ego. Se cercate una sola alzata in grado di mettere sotto torchio il vostro core, la vostra schiena, le vostre gambe e le vostre braccia lo Zercher squat è l'alzata che fa per voi. •
Come si esegue? Posizionate il bilanciere sul rack all'altezza del vostro ombelico, adesso passate le braccia attorno al bilanciere (immaginate di abbracciare un tronco) e posizionatelo nell'incavo dei gomiti. Adesso contraendo schiena ed addominali staccate il bilanciere dal rack e fermatevi in posizione eretta. Duro? Questo è lo Zercher! A questo punto scendete in buca fino a che i gomiti arrivino all'interno delle vostre ginocchia e da lì risalite. Avete appena fatto il vostro primo Zercher squat. •
La cosa che differenzia in modo sostanziale lo Zercher squat dagli altri tipi di squat è lo scarico delle forze verso terra. Mentre nel  Back e nel front il peso viene scaricato a livello di struttura muscolo scheletrica verso terra nello Zercher tutto il peso del bilanciere è sostenuto muscolarmente da braccia, schiena, addominali e lombari. Questo rende l'esercizio eccezionale per la costruzione della forza nella regione lombare ed addominale. Inoltre imponendo il carico frontalmente sollecita in modo incredibile tutti i muscoli del tronco, costringendo l'atleta a restare ERETTO, DURO E CONTRATTO durante tutto il movimento per evitare di perdere il bilanciere. •
Come lo alleno? Per capire quanto possiamo spingere di Zercher squat dobbiamo prima valutare quanti chili siamo in grado di tenere "in braccio" in posizione eretta. Non è uno scherzo, provate e poi mi saprete dire! Non ci sono calcoli, non ci sono percentuali da ricavare dai massimali di back o di front, lo Zercher è prima di tutto forza nel tronco! Se non siete in grado di sostenere un determinato peso è inutile e stupido pensare di squattarci.
Detto questo ecco un modo per allenarlo usando uno schema ad onda multipla
•
SEDUTA DI ZERCHER SQUAT
1x5 70% rec 2'
1x4 75% rec 2'
1x3 80% rec 2'
1x5 70% rec 2'
1x4 75% rec 2'
1x3 80% rec 2'
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Pochi fronzoli, qui si parla di forza, non vi resta che provare
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ZERCHER SQUAT
Questo sollevamento metterà a dura prova il vostro ego. Se cercate una sola alzata in grado di mettere sotto torchio il vostro core, la vostra schiena, le vostre gambe e le vostre braccia lo Zercher squat è l'alzata che fa per voi. •
Come si esegue? Posizionate il bilanciere sul rack all'altezza del vostro ombelico, adesso passate le braccia attorno al bilanciere (immaginate di abbracciare un tronco) e posizionatelo nell'incavo dei gomiti. Adesso contraendo schiena ed addominali staccate il bilanciere dal rack e fermatevi in posizione eretta. Duro? Questo è lo Zercher! A questo punto scendete in buca fino a che i gomiti arrivino all'interno delle vostre ginocchia e da lì risalite. Avete appena fatto il vostro primo Zercher squat. •
La cosa che differenzia in modo sostanziale lo Zercher squat dagli altri tipi di squat è lo scarico delle forze verso terra. Mentre nel Back e nel front il peso viene scaricato a livello di struttura muscolo scheletrica verso terra nello Zercher tutto il peso del bilanciere è sostenuto muscolarmente da braccia, schiena, addominali e lombari. Questo rende l'esercizio eccezionale per la costruzione della forza nella regione lombare ed addominale. Inoltre imponendo il carico frontalmente sollecita in modo incredibile tutti i muscoli del tronco, costringendo l'atleta a restare ERETTO, DURO E CONTRATTO durante tutto il movimento per evitare di perdere il bilanciere. •
Come lo alleno? Per capire quanto possiamo spingere di Zercher squat dobbiamo prima valutare quanti chili siamo in grado di tenere "in braccio" in posizione eretta. Non è uno scherzo, provate e poi mi saprete dire! Non ci sono calcoli, non ci sono percentuali da ricavare dai massimali di back o di front, lo Zercher è prima di tutto forza nel tronco! Se non siete in grado di sostenere un determinato peso è inutile e stupido pensare di squattarci.
Detto questo ecco un modo per allenarlo usando uno schema ad onda multipla

SEDUTA DI ZERCHER SQUAT
1x5 70% rec 2'
1x4 75% rec 2'
1x3 80% rec 2'
1x5 70% rec 2'
1x4 75% rec 2'
1x3 80% rec 2'

Pochi fronzoli, qui si parla di forza, non vi resta che provare
MOTIVATION MONDAYYYYYYYY: If you think you can; if you think you can’t, you’re absolutely right🌚🌚 Probably my favourite quote😇 Swipe to see ma breakfast and lunch🤩. Breakfast was a chocolate protein smoothie, recipe is:
✨1.5 tbsp of protein powder by pulsin
✨1.5 tbsp of cacao by @tropeaka (you can do this to taste, i’m just OBSESSED with chocolate lol)
✨1 tsp of immunity powder by @tropeaka ✨1 frozen chopped up banana
✨agave syrup to taste

BLITZ DA FUCK OUTTA IT AND THERE YA GOOOOO. 
Lunch was stir-fried veggies and a bean burger that was too spicy for meh😢😢😢 GONNA GO TRAIN LEGZ NOW SO LONGGGGGG🌺
81 18
MOTIVATION MONDAYYYYYYYY: If you think you can; if you think you can’t, you’re absolutely right🌚🌚 Probably my favourite quote😇 Swipe to see ma breakfast and lunch🤩. Breakfast was a chocolate protein smoothie, recipe is:
✨1.5 tbsp of protein powder by pulsin
✨1.5 tbsp of cacao by @tropeaka (you can do this to taste, i’m just OBSESSED with chocolate lol)
✨1 tsp of immunity powder by @tropeaka ✨1 frozen chopped up banana
✨agave syrup to taste

BLITZ DA FUCK OUTTA IT AND THERE YA GOOOOO.
Lunch was stir-fried veggies and a bean burger that was too spicy for meh😢😢😢 GONNA GO TRAIN LEGZ NOW SO LONGGGGGG🌺
Biały czy czarny? Czarny czy biały? 
Otaczajcie się w życiu ludźmi z pasja dystansem do siebie. Takimi, którzy wnoszą do Waszego życia coś innego niż trudne sprawy, wieczne narzekanie i marudzenie. Piatek! Jakieś piwko chyba wleci :p Milego! :)
#fit #fitboy #fitness #fitnesslife #gym #motivation #polskichlopak #polishboy #instaboy #instagoods #instagram #selfie #smile #photography #sportowytrybzycia #sportowyświr #sport #wroclove #gdańsk #gorzów #motywacja #rozwójosobisty #streetworkout #kalistenika #poland #dzik #warsaw #socialmedia #mirrorselfie
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Biały czy czarny? Czarny czy biały?
Otaczajcie się w życiu ludźmi z pasja dystansem do siebie. Takimi, którzy wnoszą do Waszego życia coś innego niż trudne sprawy, wieczne narzekanie i marudzenie. Piatek! Jakieś piwko chyba wleci :p Milego! :)
#fit #fitboy #fitness #fitnesslife #gym #motivation #polskichlopak #polishboy #instaboy #instagoods #instagram #selfie #smile #photography #sportowytrybzycia #sportowyświr #sport #wroclove #gdańsk #gorzów #motywacja #rozwójosobisty #streetworkout #kalistenika #poland #dzik #warsaw #socialmedia #mirrorselfie
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Islam religion ● Religião do islamismo ● Исламская религия ● 이슬람교의 종교
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᠅ The Holy Quran translated to English ⠀
᠅ O Sagrado Alcorão traduzido para o Português ⠀
᠅ Перевод Священного Корана на русский язык ⠀
᠅ 꾸란의 한국어 번역
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᠅ additional Hashtags
#islam . #christian . #일상 . #데일리 . #소통 . #love . #instagood . #photooftheday . #fashion . #beautiful . #tbt . #like4like . #picoftheday . #follow . #selfie . #summer . #art . #instadaily . #nature . #girl . #fun . #style . #food . #travel . #fitness . #draw . #맞팔 . #москва . #красота . #россия
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19.9K 2.1K


Islam religion ● Religião do islamismo ● Исламская религия ● 이슬람교의 종교

᠅ The Holy Quran translated to English ⠀
᠅ O Sagrado Alcorão traduzido para o Português ⠀
᠅ Перевод Священного Корана на русский язык ⠀
᠅ 꾸란의 한국어 번역

━━━━━━━━━━━━━
᠅ additional Hashtags
#islam . #christian . #일상 . #데일리 . #소통 . #love . #instagood . #photooftheday . #fashion . #beautiful . #tbt . #like4like . #picoftheday . #follow . #selfie . #summer . #art . #instadaily . #nature . #girl . #fun . #style . #food . #travel . #fitness . #draw . #맞팔 . #москва . #красота . #россия
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रै लाडलो समझण आळे तो खामोशी न बी
समझ ज्यां सै
ना समझण आले तो जज्बातां की बी कदर ना
करते
✋🤚👆🙁😊🖐️🕵️😒🏃
.

#distance #runner #fitness #running #crossfit #fitnessmotivation #runningmotivation #5k #love #workout #ufc #yoga #mma #gym #strong #healthy #inspiration #abs #squats #fitfam #shredded #power #love
#crosscountry #crossfitgames #tbt #hardwork #achieve #goal #work
#respect *women *girl

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