Benen - Sportflock

BenenSportflock2020-04-10T15:13:04+02:00

Fitness oefeningen, workouts en artikelen voor je benen met uitgebreide uitleg, foto’s en filmpjes voor een perfecte benen krachttraining.

Benen nieuws

Hoe Gespierde Kuiten trainen

Maximale Training van je Hamstrings

Stappen voor Massieve Quadriceps

Squats Uitgelegd

Hoe verantwoord Deadliften?

Bodyweight Workout

Quadriceps Trainen

Ga je Kuiten Trainen

Deadlift Monster Oefening

Get Your Beachbody

Zo Squats uitbouwen!

Sterke Benen! Hoe en Waarom?

Benen workouts

Single-Leg Leg Extension

Weighted Sissy Squat

Narrow Stance Leg Press

Barbell Squat

Wide Stance Barbell Squat

Cable Hip Extension

Lunge Jump

Cable Hip Adduction

Physioball Hip Bridge

Freehand Jump Squat

Houver Leg Lift

Jump Squat

Squat With Ball

Barbell Deadlift

Machine Hip Extension

Thigh Adductor

Seated Leg Curls

Leg Extensions

Thigh Abductor

Seated Calf Press

Dumbbell Lunges

Leg Press

Good Morning

Lying Side Leg Raises

Butt Lift

Hip Extension

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💡TOP FOR BICEPS MUSCLE MASS
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It’s not difficult to become the same physique as me, especially when you know all the nuances and you just need to train hard and hard in order to achieve the result according to my well-trodden scheme😉
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1⃣ DB Wide Grip Bicep Curl
2️⃣ DB Bending of the arms while sitting between the legs
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Let me know about this exercise when you try 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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MORE FOODS GREAT FOR FAT LOSS
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✅ Today we have 12 foods that are great when you're trying to lose fat because of 3 different reasons!
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1⃣ First we have the high protein foods,
satiating, and of course protein helps you build muscle a bit and it helps preventing muscle loss!
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2⃣ Secondly we have the high volume foods, the foods that'll get you a butt load of volume for pretty little calories which is great for fat loss!!
3️⃣ Lastly we have the VERY low calorie foods, this speaks for itself, great for fat loss!
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I hope this was helpful! 💪
My friends, if you know someone who should see this, tag them down below 👇😉
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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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💪Strong Variation for Back Workout
⬅️ Swipe Left
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1⃣ Pull from Low
2⃣ Shrags Lift
3️⃣ Pull Down Short Grip
4️⃣ Pull Down Wide Grip
5️⃣ Pull Down Reverse Grip
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As always, use your shoulder blades to the maximum and your arms to minemums.
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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

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🦵There is a connection between leg size and heart health.
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Single Leg squat with support gonna help you do muscle mass on your legs at home 🏡
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The risk of developing cardiovascular diseases is 2 times higher than pleasures for those with a leg circumference less than 56 cm (at the hip); they also had a higher overall mortality.
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✅ Body fat did not in any way affect the relationship between large leg volume and a decrease in the listed risks.
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Many studies show that more muscle mass can protect against cardiovascular disease and reduce overall mortality.
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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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Correct and incorrect BREATHING 💨
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🚼 As you observe children, you will notice that they breathe from the belly. With age, people lose this habit and begin to breathe through the chest. This is the main mistake. The lung capacity is designed for 4-6 liters of air. During chest breathing, a person inhales only 400-500 ml, while breathing with a diaphragm - 2-3 liters.
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⚠️ The habit of breathing through the chest does not saturate the lungs with oxygen, leads to a weakening of the diaphragm muscles and a deterioration in posture: if the abdomen is not included in the breathing process, the pelvis and ribs begin to "tighten" with age, and the stomach falls inward.
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☯️ Diaphragm breathing allows you to increase the volume of air inhaled by the lungs and improve the saturation of body cells with oxygen. This normalizes the body's work at all levels: it stabilizes blood pressure, heart function, relieves feelings of anxiety and nervousness.
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✅ The solution to the problem is very simple, do breathing exercises every day 💪😎
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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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🔀 Regardless of what personal goal you're chasing, it’s going to require some sort of sacrifice.
The pursuit of one endeavour will ultimately lead to the neglect of another.
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☯️ For example, attaining a desirable physique will ultimately come down to your nutritional protocols and how dedicated you can be to a training regimen. This inevitably will require a great deal of sacrifice on your part: that being the sacrifice of instantly gratifying foods, the sacrifice of comfort by pushing your body last it’s limits. You've sacrificed being comfortable for a longer lasting gratification. Instant gratification is very fleeting, and what we attain quickly will leave just as quick, which is why instant gratification can be so addictive and dangerous. Our ability to control our urges and implement self-discipline for the purpose of delayed gratification is our greatest asset.
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✅ You learn the value of hard work through working hard.
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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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Laziness - is expressed when a hole 🕳 of a deficit of desires appears!
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Having desires, you can achieve everything, and confidently if Laziness has already been defeated by you 😉👌
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Cook 🍕 for yourself, Invest in health, your body is always in quality!
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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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🔙🚨Hunched back
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⭕ If your muscles are not strong enough to keep your back straight, you may have poor posture, which will eventually lead to scoliosis. In this condition, your back bends to the right or left side, which leads to displacement of internal organs.
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⭕ Scoliosis usually appears during adolescence and is more commonly diagnosed in women than in men. The disease has many negative health consequences, including headaches and persistent leg pain.
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✅ Low-grade scoliosis can be corrected by Physical Culture, Massage and Physiotherapy! 💪 😎
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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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🚨Reverse Hyperextension
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One of the most important exercises for your lower back, glutes and hamstrings at one, perform exactly like in my video.
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From floor that exercise performed more difficult then from special bench, coz less motion possibilities, but in the same time less stratching during exercise, so which need to do extra after exercise.💪
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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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🧨Two EXERCISES which killing your Core! 💪
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1⃣ HARD "BOOK"
2⃣ RUSSIAN TWIST
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I mostly to do focus as much attention on the eccentric phase as do the concentric phase, slowly and maximize feeling.
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Avoid a moment of rest between reps❕And maximize Time Under Tension ❗
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♾ For isolated exercise always incorporate a deliberate pause if necessary at the top-end range to maximise the contraction. Again, this may require lowering the weight lifted or reps, but quality trumps quantity 👌
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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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🧑‍🌾 Once in the human body, food is broken down into certain simple compounds, including acidic and alkaline substances.
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✅ For the assessment of food products, a special index was derived - PRAL (potential renal acid load). The principle of the formation of this indicator conventionally shows which products cause the release of more acid ions into the body, and which are alkaline.
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⛑️The formula for calculating these indicators looks like this:
PRAL = 0.49 x Protein (g / day) + 0.037 x Phosphorus (mg / day) - 0.021 x Sodium (mg / day) - 0.026 x Magnesium (mg / day) - 0.013 x Calcium (mg / day)
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Food with positive PRAL is considered acidic, while negative PRAL means food is alkaline.
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🔻Grains, meat, dairy products, fish, wine and beer are SOUR❗
🔺Fruits, vegetables, potatoes, and sparkling water are considered ALKALINE❕
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Keep the Balance on middle pH for you healthy 💪😉
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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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💯Range Of Motion (ROM): endeavour to take each rep through a full range of motion or at least to a level that you feel most comfortable for your level of flexibility.
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The greater the ROM, the more muscle fibres you'll recruit and subsequently the more muscle mass you can build. If the movement is not done in the full range, then this is suitable for beginners or for very large weights, to INCREASE strength indicators (IN ORDER HELP IS Needed 💯 TO NOT GET INJURY )
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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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