#girlswithmuscles tagged videos, images & photos trending @ Instagram now

2/23/19 BW:dunno SBD Saturday Deadlift (warning: super sloppy sumos) 1) sumo 185x12 set 1 of 3 2) conventional 160x10 set 2 of 3 3) sumo 185x13 (set 3 of 3) for those who wanna c me suffer through my set ——- am I a body builder yet ??????? I never felt the but I felt doing those sumo deadlifts. On my second set of sumos, I accidentally did 14, and third set I did 13... I can’t count past 4.... sigh. But bro my hamstrings and glutes were on fiyah, wasn’t sure I can stand anymore. WHO LET ME PROGRAM MYSELF. WHAT AM I DOING LOOOLLLLL. Hopefully I make gains ???? 🙏🏻🙏🏻 #glutesonfire #hamstringsonfire

07:50pm 23/02/2019 1 2

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Давайте разберемся с вопросом застоя в прогрессе на сушке/ похудании. . Чем сушка отличается от похудания : Сушка это снижение % содержания жира в организме и удержание ММ. Целью, как можно догадаться, является формирование формы. Основные исходные условия- %ММ больше, намного больше чем % жира. Похудание- избавление от лишних обьемов массы тела при излишках жира. Когда % жира больше % ММ и часто такая ситуация создает риски здоровью. . Начну я с похудания и на этом примере будет многое понятно и по сушке. По рекомендациям ВОЗ, процесс снижения веса без серьезного стресса должен быть примерно 3-4 кг в месяц. Получается за 6 месяцев можно скинуть 18-24 кг. Так почему же это проблема? Все же вроде просто: дефицит ккал и физ нагрузка и ждать.. . И так, из рекомендаций ВОЗ мы поняли что скидывать можно 3-4 кг без стресса для организма, что это значит? Если скинуть больше то это создаст угрозу здоровью? Нет! Суть стресса как раз таки заключается в бездумном подходе и резком большом дефиците. Давайте посчитаем, чтобы скинуть 18-20 кг за 6 месяцев нужен дефицит 450-500 ккал в день от калорийности поддержи!!! А теперь, посмотрите на свои 1200-1500 ккал)) Сечете? Разбираем дальше: . Адаптация к дефициту ккал. Слышали об этом? Организм всегда стремиться выжить его не обмануть!!! Вы в жестком дефиците, организм адаптируется и снижает внетреннровочную и тренировочную активность. При сильном дефиците внетренировочная активность может снижаться до 500-600 ккал, как и тренировочная. Было 2000, снизили на 500, расходы снизились на 500. Мы не худеем и не жрем! . Чем сильнее дефицит ккал, тем заметнее адаптация эндокринной системы- рост кортизола и грелина, снижение лептина. В результате дикая тяга к сладкому, срывы и как следствие рост средней калорийности. . Схема снижения калорийности: 1)Умеренный дефицит 2)Рефиды/ читмилы 3)Отдых от диеты Пунктом 1 и 2 вы закрываете срывы, а пунктом 3 закрываете снижение внетренировочной и тренировочной активности и поддерживаете эндокринку. #mcm #wcw #musclegirls #fitness #muscle #abs #girlswithmuscle #fitgirls #fitnessgirls #girlswithmuscles #fitnessmodel #womenwithmuscles #hardbody #fitnessgirl #inspiration #muscles #girlsthatlift #fit #

07:37pm 23/02/2019 1 17

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┊❥ . Warm up ➰ ••• | 🇫🇷 | - 🔹 L’échauffement ~ - ❥ Comme indiqué dans La Méthode Delavier de musculation chez soi écrite par Michael Gundill et Frédéric Delavier : — “Lorsque l’on commence à mettre de la pression sur une articulation, celle-ci attire l’eau comme une éponge. Les cartilages gonflent, ce qui va optimiser le rôle d’amortisseur de l’articulation et réduire les frottements. Il faut 10 minutes de travail musculaire pour que l’épaisseur du cartilage atteigne sa taille maximale. Laissez donc un peu de temps à vos articulations pour se remplir d’eau. En une heure d’inactivité, le cartilage aura retrouvé sa taille normale.” — ✅ Tips : Commence par 5’ de « machine cardio » pour donner le signal à ton corps qu’il va devoir fournir un effort physique dans les prochaines minutes/heure. — Puis échauffe toi sur ton premier exo avec des temps de récupération plus long entre 1’30 à 3’ entre chaque série d’échauffement. . ❥ Et toi ? Comment tu t’échauffes ? — # 🔴 Identifie sur tes publications le hashtag #ednfitness ! —————————————— | 🇺🇸 . | - ❥ — 🔹 The warm up ~ — ❥ As stated in The Delavier Method of Bodybuilding at Home written by Michael Gundill and Frédéric Delavier: — "When you start putting pressure on a joint, it draws water like a sponge. The cartilages swell, which will optimize the role of damper of the joint and reduce friction. It takes 10 minutes of muscle work for the thickness of the cartilage to reach its maximum size. Leave a little time for your joints to fill with water. In an hour of inactivity, the cartilage will have returned to its normal size. " — ✅ Tips: Starts with 5 'of "cardio machine" to give the signal to your body that it will have to provide physical effort in the next minutes / hour. — Then warm up on your first exo with longer recovery times between 1'30 to 3 'between each warm up. . ❥ What about you? How are you warming up? - # 🔴 Identify on your posts the hashtag #ednfitness! - —————————————— #fitness #fitgirl #fitnessmodel #training #abs #gym #fitlife #fit #fitspo #workout #ednfitness #girlswholift #trainingday #fitnessmotivation #pictureoftheday #motivation #fitnessmodel #futurecompetitor #girlswithmuscles

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