LEG TRAINING: EXERCISES I LOVE 💪 The 45 degree leg press is one of my favourite exercises for building muscle and strength in my legs and has been a (nasty) staple in my training programs since I first started lifting. I’ve heard people dismiss the leg press because it’s not functional, but I’ve found that the fact that I’m completely stable when I do the movement means I can push a huge amount more weight than I could ever push in a traditional back squat which equals more overload (ie IMO it still has huge value). It is also a safe way for more advanced lifters to use intensity training techniques. Although it’s a full leg exercise, the other cool thing about the leg press is that you can vary the foot position to target different muscles more specifically. The foot position I’m using here hits the outer part of the quads (the quad “sweep”). Placing feet high and wide on the plate and driving through the heels will work the adductors, glutes and hamstrings. I also like to use a feet together placement in the middle/lower section of the plate - I feel that in my glutes as well and also the front of my quads just above the knee and to the inside (the “teardrop”). Tips: always keep your lower back pressed right into the pad AT ALL TIMES and keep your core tight (as usual, inhale to lower the weight and exhale to drive it up) to stay safe - you want to go as low as you can into the movement but you never want to come so low that your back starts to come off the pad (how low you can go in that position will depend on how flexible you are and everyone is different). Don’t add so much weight that you can’t come down to your safest low, though (we’ve all seen the person with 10 x plates on the machine but only coming down three inches 😜). Try lowering the weight over a count of three and driving it back up to a count of one. I like to vary rep ranges in my training, but a good place to start if you’ve not leg pressed before might be something like three sets of 12 or 15 reps and if you’re doing the move on the same day as some form of squat, probably best to squat first and then move on to this later on. 👊💪 #bodybuilding#legday#hypertrophy
Recovery period over, it’s time to get back into some hard training weeks and decide on my next travel plans and goals 🤔 To start with, I’ve just signed up for the Chiang Mai Marathon this December. Whether I decide to use this as a PR attempt or just a training run, it’s good to start getting some dates on the calendar 📌 What races do you guys have coming up? Any recommendations?
A Orquídea Vanda encanta e é conhecida por sua beleza peculiar. Muito vistosa e delicada, ela conta com cores intensas e flores esplêndidas de tanta beleza. Famosa por unir graciosidade e elegância, suas raízes podem ficar livres no ar. Por unir tanta beleza e facilidade no manuseio, ela é uma das espécies mais procuradas e adquiridas por diferentes perfis, tanto para quem quer começar a criar, tanto para quem quer surpreender uma pessoa especial com um presente inusitado. ⠀
😍🌻Você tem uma orquídea que esta com folhas murchas ou não está mais florindo ,
ou que está quase morrendo e vc não sabe mais o que fazer ?
Aprenda Tudo sobre Orquideas :
🎍Escolher o vaso ideal
🛍Entender os melhores substratos
☀❄Saber os principais cuidados em cada estação do ano
🐛Identificar e combater pragas e doenças
🌺Montar o jardim dos seus sonhos
para saber como acesse o link que está na descrição do nosso perfil 👉 @cultivando_orquideas2018 👈
✨🎉🎈🎂 HAPPY 1ST BIRTHDAY EZEKIEL URIAH PETTY. 🎂🎈🎉✨
As, I sit here thinking of what to write I can’t believe we officially have a 1 year old. Time went by so fast. I just wanna go back to the day he was born & relive it all over again!
Last night after he had fallen asleep in my arms. I decided to move him onto my chest, as I laid there looking at my phone waiting for it to change slowly we were a few minutes away from midnight. I laid there thinking to myself it’s about to be a whole year. A WHOLE YEAR. how?! I couldn’t believe it.
I just started thinking of all the memories we’ve had with him, every milestone he’s done & still has to do, the day I gave birth up until now & I couldn’t help but cry. As, it hit midnight I held him tight. I cried, I kissed him & just wanted time to stop.
Ezekiel you’ve changed me in ways I never thought I would change, you’ve help me grow in ways I never thought of growing. You’ve showed me what love, compassion & patience is. I love being your mother. I love seeing you grow, seeing you smile, seeing you learn. I can’t wait to see what the future holds for us. 💛
Who’s buzzing for the start of the Champions League? I’m going to be following @ManCity in the Champions League this season on their #RoadToMadrid courtesy of @EASPORTSFIFA, can’t wait! Check out the goals I recreated from the Champions League Mode in #FIFA19, which one is your favourite?
Morning all!! I have been eating a lot of heavy food over the weekend... I need something light and fresh to tamper down the bloating!
@zanyascafe has an amazing breakfast selection.. and today I chose their granola bowl - organic granola with yogurts, topped with fresh seasonal fruits and drizzle of honey! Just delicious...
Happy hump day everyone!! For my friends on the other side of the world - happy Tuesday!!!