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Fitness & LifestyleSportflock2020-04-10T15:24:53+02:00

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Hyperextension On the SIDE ↖️
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✅ The HYPEREXTENSION is adjustable, the more horizontal the training apparatus is, the harder it is to perform this exercise, BUT the vertical the easier it is!
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🧩 Keep your abs in tense and concentrate on your lateral muscles!
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💯Since the spine takes an active part here, so if you make a large amplitude, "⚠️move very smoothly", without shaking - a slow 🐌 lowering of the body and its dynamic rise, with a slight acceleration.
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👣This technique makes the muscles elastic, promotes their development and stretches the ligaments by itself.💪😁
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ℹ️ Are you a Personal Trainer or looking for one? Check our website Sportflock.com
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👉FOLLOW our page @sportflockfitness for daily fitness and nutritional advice.
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✅ Sportflock by @vladlen.moroz
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#sportflockfitness #vladlenmoroz #sportflock #gymfreak #gymrat #personaltrainer #personaltraining #gymguy #healthy #healthylifestyle #trainer #training #nutritions #abs #workout #muscle #gym #gymlife #bodybuilding #strong #getfit #fitnessmotivation #nopainnogain

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⌚Time Lapse and How Much Can You Lose Weight? (healthy) 🎓
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Normally, a person should lose from 250 grams to 1⃣ KG per week at maximum. Weigh yourself every week on the SAME day and at the SAME time.
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✴️If you are losing more than a kilogram per week, you should think about increasing the calorie content of food equivalent to proteins, fats, carbohydrates. This may sound blasphemous, but dramatic weight loss signals that you are losing not only fat, but also muscle mass. The result will be huge folds of sagging skin on the abdomen, chest, arms.
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✴️If you are losing less than 250 grams per week, double-check your calculations. Perhaps you forgot to count the calories from the candy in the bowl on your work table.
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❇️EAT before Sleep
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✅ You need to eat every three to four hours. If you dined at 6 and now it's 10, indulge in a snack like yogurt. This will calm you down until the morning, you will not wake up in the middle of the night hungry, and EXPECT everything in the REFRIGERATOR!😉
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ℹ️ Are you a Personal Trainer or looking for one? Check our website Sportflock.com
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👉FOLLOW our page @sportflockfitness for daily fitness and nutritional advice.
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✅ Sportflock by @vladlen.moroz
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#sportflockfitness #vladlenmoroz #sportflock #gymfreak #gymrat #personaltrainer #personaltraining #gymguy #healthy #healthylifestyle #trainer #training #nutritions #abs #workout #muscle #gym #gymlife #bodybuilding #strong #getfit #fitnessmotivation #nopainnogain

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It’s impossible to have bad sleep and lose weight or muscle gain in a healthy way (BUT for BULKING it's possible, of course also not healthy way😂)
😴If you don't sleep enough, your body is stressed all the way during day week over month. And then when more often you have bad sleep, this adds +1 point to stress every times🥵, and when you accumulate a bunch of stress points, you get chronic STRESS as a reward! AND it's WELL if You noticed it, then you urgently need a vacation where it reigns: joy, relaxation and Longs sleeps! To get out of chronic stress...
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🙄Because Stress leads to feeling hungry and a change in metabolism of course not in good way.
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ℹ️ Are you a Personal Trainer or looking for one? Check our website Sportflock.com
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👉FOLLOW our page @sportflockfitness for daily fitness and nutritional advice.
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✅ Sportflock by @vladlen.moroz
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#sportflockfitness #vladlenmoroz #sportflock #gymfreak #gymrat #personaltrainer #personaltraining #gymguy #healthy #healthylifestyle #trainer #training #nutritions #abs #workout #muscle #gym #gymlife #bodybuilding #strong #getfit #fitnessmotivation #nopainnogain

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🖇️Shoulder joint
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Almost all the muscles of the shoulder girdle are responsible for movement in the shoulder joint, namely:
📍 abduction and adduction
📍 flexion and extension
📍 supination and pronation
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And in the exercise on the video, specifically the supination of the shoulder joint from the LOWER BLOCK!
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💭If you move the arm to the side, then the movement will occur due to the humerus only up to 90 degrees, further envision of the arm backward will be carried out due to the movement of the scapula and clavicle.
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It is because of ignorance of this anatomical feature that people very often train the muscles of the shoulder girdle incorrectly or do not understand what is wearing at all.
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. #TAG who need it ✌️
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ℹ️ Are you a Personal Trainer or looking for one? Check our website Sportflock.com
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👉FOLLOW our page @sportflockfitness for daily fitness and nutritional advice.
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✅ Sportflock by @vladlen.moroz
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#sportflockfitness #vladlenmoroz #sportflock #gymfreak #gymrat #personaltrainer #personaltraining #gymguy #healthy #healthylifestyle #trainer #training #nutritions #abs #workout #muscle #gym #gymlife #bodybuilding #strong #getfit #fitnessmotivation #nopainnogain💪

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🤘ALTERNATIV HANGING LEGS RAISES
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This is an alternative exercise on the ABS, raising the legs alternatively bent at the knees, develops both the rectus abdominis and oblique muscles with 3️⃣ simular move!
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➕A very big plus is that this simplification can be done at an intense speed and the effect will not be worse!
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And for newcomers to get professional abs, it is even better, since the severity of the simplification is small, but since the lower part of the abs in practice , does not function much for everyone during no activity life, BUT although during s🔞x the guys can work it out 😉 👌 (maybe girls too😅)
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ℹ️ Are you a Personal Trainer or looking for one? Check our website Sportflock.com
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👉FOLLOW our page @sportflockfitness for daily fitness and nutritional advice.
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✅ Sportflock by @vladlen.moroz
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#sportflockfitness #vladlenmoroz #sportflock #gymfreak #gymrat #personaltrainer #personaltraining #gymguy #healthy #healthylifestyle #trainer #training #nutritions #abs #workout #muscle #gym #gymlife #bodybuilding #strong #getfit #fitnessmotivation #nopainnogain

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Your mindset about burning 🔥 fat!
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👀From this picture, you can draw a simple and useful conclusion for knowledge & understanding why better do your maximum in everyone exercises! In Safety mode 🤞
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The more difficult the simplification, the faster the process of your growth occurs 💯❕❗❕❗
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Whether it's in speed, endurance, strength, intensity, or holding one position with MUSCLES, not bones and ligaments, without any STRESS for you Muscular system ... 💨😅
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🧠BE AWARE 😉✌️
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ℹ️ Are you a Personal Trainer or looking for one? Check our website Sportflock.com
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👉FOLLOW our page @sportflockfitness for daily fitness and nutritional advice.
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✅ Sportflock by @vladlen.moroz
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#sportflockfitness #vladlenmoroz #sportflock #gymfreak #gymrat #personaltrainer #personaltraining #gymguy #healthy #healthylifestyle #trainer #training #nutritions #abs #workout #muscle #gym #gymlife #bodybuilding #strong #getfit #fitnessmotivation #nopainnogain

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🚶ALWAYS START FROM THE EASY
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💨First, eliminate from your diet the things that are easiest for you to part with, such as soda, which you drink at lunch just out of habit, and not because you like soda.
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Success achieved in small steps will inspire you to more serious ACHIEVEMENTS. This I tell you for sure 💯 works! 📑🔦
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BTW... 🪔THE BIG DREAM of any person obsessed with slimness is not denying himself anything to eat ...
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💪 BUT if you mix your daily diet with foods that allow you not to gain excess WEIGHT, then it will be tasty and healthy, it turns out this is possible!
Here are 🔟 products:
1⃣ Pine nuts
2️⃣ Almonds
3️⃣ eggs
4️⃣ Tofu cheese
5️⃣ Sour milk products
6️⃣ Beans
7️⃣ Chickpea
8⃣ Apples
9⃣ Raspberry
🔟 Pineapple
✅ OFC NOT TO MUCH✅😅
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ℹ️ Are you a Personal Trainer or looking for one? Check our website Sportflock.com
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👉FOLLOW our page @sportflockfitness for daily fitness and nutritional advice.
.
✅ Sportflock by @vladlen.moroz
.
#sportflockfitness #vladlenmoroz #sportflock #gymfreak #gymrat #personaltrainer #personaltraining #gymguy #healthy #healthylifestyle #trainer #training #nutritions #abs #workout #muscle #gym #gymlife #bodybuilding #strong #getfit #fitnessmotivation #nopainnogain

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▪️What is functional training and what is it eaten with? 🤔
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🧩 While performing asymmetric exercises, the trainee achieves a balance between both halves of the body. It helps to get rid of many fears, to become stronger and more enduring. The risk of progression of pathologies of the musculoskeletal system is reduced.
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🎯The main objective of functional movements is to strengthen the muscular system without risk injury.
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🧶Exercise is often associated with strength training ...⛔This is not true. During the training, it is assumed that standard lunges, squats,
push-ups and turns ... etc
They contribute to overall physical development.
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🪢Functional exercises
involve the use of:

▫️Dumbbells

▫️ Skipping ropes

▫️ Balls

▫️ Fitness rubber band

▫️Expander ... etc

And Ofc ✅ You can/must also do without specific fixtures. ✅
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ℹ️ Are you a Personal Trainer or looking for one? Check our website Sportflock.com
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👉FOLLOW our page @sportflockfitness for daily fitness and nutritional advice.
.
✅ Sportflock by @vladlen.moroz
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#sportflockfitness #vladlenmoroz #sportflock #gymfreak #gymrat #personaltrainer #personaltraining #gymguy #healthy #healthylifestyle #trainer #training #nutritions #abs #workout #muscle #gym #gymlife #bodybuilding #strong #getfit #fitnessmotivation #nopainnogain

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🔜VOLUME AND REST BASED ON TRAINING GOALS 🔝
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🚻 This is a basic breakdown of how to get started training toward your goal.
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⚠️It is important to note that warm up sets are not included. These are mainly meant for core exercises like bench, deadlift, squat, etc. Assistance exercises may require a different number of reps, generally higher (never 1 rep max). Of course these rep ranges, sets, and rest intervals don't apply to all exercises. You need to carefully assess how much load is being used which could help in better identification of how much rest you should take. For example, using heavier weights close to your 1 rep max will typically require longer rest period versus weights that allow you to lift for a lot of reps may only need a short rest period.
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💎There is one obvious element missing. Its the assignment of weight. Typically you want to calculate how much weight you should lift for a certain number of reps based off your 1 repetition max lift.
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ℹ️ Are you a Personal Trainer or looking for one? Check our website Sportflock.com
.
👉FOLLOW our page @sportflockfitness for daily fitness and nutritional advice.
.
✅ Sportflock by @vladlen.moroz
.
#sportflockfitness #vladlenmoroz #sportflock #gymfreak #gymrat #personaltrainer #personaltraining #gymguy #healthy #healthylifestyle #trainer #training #nutritions #abs #workout #muscle #gym #gymlife #bodybuilding #strong #getfit #fitnessmotivation #nopainnogain

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What is a therapeutic diet?🚑
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💯❤️Healing diets are needed by people who, for one reason or another, have to eat differently from the rest of the population. Such diets differ depending on the types of diseases.
✅ And Obesity is also a disease, and therefore it needs a special medical table, which is different from the diet of a healthy person.
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So if you want to hear my advice, if you see a problem like that, solve it and do not repeat again or after others💪⏳
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ℹ️ Are you a Personal Trainer or looking for one? Check our website Sportflock.com
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👉FOLLOW our page @sportflockfitness for daily fitness and nutritional advice.
.
✅ Sportflock by @vladlen.moroz
.
#sportflockfitness #vladlenmoroz #sportflock #gymfreak #gymrat #personaltrainer #personaltraining #gymguy #healthy #healthylifestyle #trainer #training #nutritions #abs #workout #muscle #gym #gymlife #bodybuilding #strong #getfit #fitnessmotivation #nopainnogain

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Lifting the tors with the HAMSTRINGS 🦵
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✅ Now a special simulator is used to train the hamstrings. But the fact is that the simulator trains the lower part of the biceps, which does not participate much in squats and deadlifts.
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☝️ This exercise loads exactly fully hamstrings !
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💪Do it slowly and help yourself by arms if it's necessary. However it's not easy exercise 😉
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🤲So my advice to you is to use a two-way contraction, which means alternating curls with your weight in the simulator, and you will get the perfect hamstrings 🦵
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ℹ️ Are you a Personal Trainer or looking for one? Check our website Sportflock.com
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👉FOLLOW our page @sportflockfitness for daily fitness and nutritional advice.
.
✅ Sportflock by @vladlen.moroz
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#sportflockfitness #vladlenmoroz #sportflock #gymfreak #gymrat #personaltrainer #personaltraining #gymguy #healthy #healthylifestyle #trainer #training #nutritions #abs #workout #muscle #gym #gymlife #bodybuilding #strong #getfit #fitnessmotivation #nopainnogain

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😴For Me, Sleep is one of the most enjoyable pastimes. And the right position during sleep will help you recover faster and feel great.
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✅ For a healthy person, postures on the back and on the side are suitable, both on the right and on the left.
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⭕ The position on the stomach is considered not the most useful, as a rule, the load on the cervical spine increases.
⭕People with acidic stomach contents are advised to sleep with the head of the bed raised to reduce the frequency of throws.
⭕ For those who have problems with the spine, sleep on the side in the fetal position is more suitable. This pose relieves the spine better than others. "Pregnant women are advised to sleep on their left side, this improves blood circulation"
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But what the Scientists found out - sleep on the left side, for example, is better than on the right, as it improves not only the quality of sleep, but also the work of the body as a whole:
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• Improves the functioning of the lymphatic system
• Allows the spleen to do its job better
• Promotes bowel movement
• Prevents heartburn at night
• Protects the liver from overload
• Improves heart function
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ℹ️ Are you a Personal Trainer or looking for one? Check our website Sportflock.com
.
👉FOLLOW our page @sportflockfitness for daily fitness and nutritional advice.
.
✅ Sportflock by @vladlen.moroz
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#sportflockfitness #vladlenmoroz #sportflock #gymfreak #gymrat #personaltrainer #personaltraining #gymguy #healthy #healthylifestyle #trainer #training #nutritions #abs #workout #muscle #gym #gymlife #bodybuilding #strong #getfit #fitnessmotivation #nopainnogain

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