저 오늘부터 다이어트 들어갔습니다😭😭
#공복유산소 한시간 하고 식단 먹은 후 사진!!!!
지금 몸이 나쁘지는 않은데.........
내년 책출간 때문에 좀더 슬림해야한다고 해서
박형성이 오늘부터는 식단 지키라고 했어요🤣
오빠가 원하는 저의 몸은 여자다움이에요!!!!!
잘록한 허리와 탄탄한 힙!!!!!🍑🍑🍑
이걸 중점으로 운동하고 있어요
근데 아직 전체적으로 부족해요..ㅠㅠㅠㅠ
등구리와 팔뚝살ㅋㅋㅋㅋ복근 ㅋㅋㅋㅋㅋㅋ
괜찮아요 변하면 되니깐!!!!!!!😂😂😂😂😂
오빠의 도움을 왕창 받아야죵💕💕💕💕💕💕
근데 막 중량 치고 이런게 아님 홈트에 가까워용 흐흣
저의 목표는 #53키로 막이래 ㅋㅋㅋㅋㅋ......
몸무게가 아닌 슬림하고 탄탄한 몸매에요!!
두달정도 길게 볼 예정이에요🤣🤣🤣🤣
다이아트 하시는 분들 같이 화이팅해영❤️❤️
Training for Strength. While choosing a weight at which you can do just 8-12 reps builds muscle, it also builds strength, no doubt. But that weight is not optimal for strength building. When focusing on maximizing your strength, you want to train with even heavier loads, ones you can lift for just 1-6 reps
Hypertrophy-Hypertrophy-Specific Training (HST) is a method of strength training intended to induce the fastest muscle growth, or hypertrophy, possible, without losing efficacy over an extended period of time.
Endurance-Muscular endurance – Your heaviest sets should be greater than 12 repetitions. Aim for a range from 12 to 20 reps. Obviously you won't be able to lift heavy amounts of weight for 20 reps, so you'll be lifting lighter loads.
After a stressful busy day full of meetings, the weather today 🌨really did not help my spirits. It amazing what an exhilarating workout session with one of our PT's can do. My mood has been lifted after a sweaty😅 routine. ⠀
What is your go to stress reliever?
👣Ankle Mobility Exercises. 👣
▪️Ankle restrictions can lead to ankle injuries. Let's say you are playing basketball or hiking with your friends... if the ankle is stiff then you'll likely compensate from other parts of the foot or ankle which can lead to ankle sprains and joint pain. Over time, this wear and tear to foot/ankle can lead to plantar fasciitis or bunions. I'll explain more about bunions in a future post. .
How Can I Improve My Ankle Mobility?
▪️I'll talk about 2 ways in this post but there are additional ways to improve ankle mobility: .
1. Stretch the calf muscle- there are two calf muscles. One gets stretched with the knee bent and the other gets stretched with the knee straight.
2. Mobilize the joint- the joint may be restricted which needs to improve in mobility. Exercise #4 shows how to mobilize the joint in a half kneel position. .
▪️In conclusion, it is important to restore mobility to the ankle if restrictions are present before strengthening the ankle.
Dec 11th: Single Leg Work
Not all days can be your best days but get that shit done son! Everything you do on one leg will transfer onto two, work on your weaknesses.
Warmup: 2000 m row @ 6.45.55
Mobility work then:
10-1 One-legged squats off box
55 on each leg. End Time: 9.20
Straight Leg Single Leg Deadlifts
10/10/5/5/5 @ 40/45/45/50/40 kg
Finisher: 300 sec Plank variations
You’ve seen the descents now heres the difference in fitness on the ascents, Joel left me as usual to get some footage and the only reason Clints was behind is because he had to sort something on his bike. These boys are another level, this is why everytime i go out with them i have no choice but to progress. I couldn’t think of anyone better to help me on my journey to Ironman