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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
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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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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.
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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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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.
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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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😴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
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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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🤔A large number of people leading a little active or sedentary lifestyle, complain that their lower back hurts, so here's the best yoga pose for statics on the Abs what helpful neutral 😉
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✅ Pavanamuktasana
This is pose helpful to improve the flexibility of the muscles of the neck and back, as well as helps to warm up the spine well and develop its flexibility, improves the nutrition of the intervertebral discs and all tissues in general.
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⬆️ Hold the pose for up to 6 breaths, and then straighten your legs. Breaths can be short for a beginner, but not fast!
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🔄 Repeat several times to enhance the effect
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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 #sportflockcom #gymfreak #gymrat #personaltrainer #personaltraining #gymguy #healthy #healthylifestyle #trainer #training #nutritions #abs #workout #muscle #gym #gymlife #bodybuilding #strong #getfit #fitnessmotivation #nopainnogain
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🥞SVEND Incline Bench Press
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💡 This is a rather unusual exercise and I do it lying ON INCLINE! I usually start with two pancakes and continue with more, pressing them vertically with my palms together by CHEST MUSCLES, raising them above my chest and straightening my arms, then returning them back to my chest.
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📚 In this simplification, we reduce the shoulder blades to the top (neck) and press the lower back to the back and keep it static, since the main load will lie on the top and on the inner parts of the chest to work out its clear outline in the middle of the chest and its top! At the same time, the weight of the pancakes can be very small, but the load is enormous.
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📈And to increase the load, not the weight of the pancakes is added, but their number I also practice two dumbbells instead of pancakes. Great as a complementary workout for chest muscles!
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ℹ️Information to conclusion ℹ
🔹 The movement combines the simultaneous squeezing of the palms to one another and the pressing movement;
🔹 Press is performed strictly on exhalation;
🔹The trajectory of all repetitions must be the same;
🔹The weight of the shells is used small but a lot.
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🚫 Mistakes 🚫
🔸Performance with excessive weight;
🔸 Lowering the elbows;
🔸Performance in half the amplitude;
🔸 JUST Holding the weight ...( If you not squeezing them in front of the chest due to the pectoral muscles.)
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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 #sportflockcom #gymfreak #gymrat #personaltrainer #personaltraining #gymguy #healthy #healthylifestyle #trainer #training #nutritions #abs #workout #muscle #gym #gymlife #bodybuilding #strong #getfit #fitnessmotivation #nopainnogain

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🔮 Quality of sleep is underrated by most people.
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🌟The main thing is Try to get 7-8 hours each night.
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🧶Put aside worries or thinking about something important before going to bed, and it is definitely not necessary to be hungry, but also not to overeat. Put your phone on airplane mode, turn off your WiFi, make sure it's quiet, and very dark.
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✅Between 10pm and 2am we produce the greatest amount of melatonin. Melatonin influences HGH secretion. HGH is used to help the body burn fat, repair collagen, regenerate body tissue, improve bone density, enhance immunity, and repair cells.
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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 #sportflockcom #gymfreak #gymrat #personaltrainer #personaltraining #gymguy #healthy #healthylifestyle #trainer #training #nutritions #abs #workout #muscle #gym #gymlife #bodybuilding #strong #getfit #fitnessmotivation #nopainnogain

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🐈‍⬛To WHOM and HOW often to do a set of stretching exercises:
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🔹For actively exercising: once a week for 30 minutes (in addition to regular short stretching after training).
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🔸For people with a sedentary lifestyle: 2 times a week for 30 minutes
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🔺For people who want to improve their stretching and flexibility, as well as relieve back pain or improve posture: 3-4 times a week for 30 minutes
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✅ For people doing yoga on a regular basis, additional stretching workouts do not need to be done .. 😅🤞
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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 #sportflockcom #gymfreak #gymrat #personaltrainer #personaltraining #gymguy #healthy #healthylifestyle #trainer #training #nutritions #abs #workout #muscle #gym #gymlife #bodybuilding #strong #getfit #fitnessmotivation #nopainnogain

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HALF SQUAT 🦿
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✅ Usually, when squatting with a barbell, the most difficult thing is to get out of the lowest point and sometimes it is difficult to get to it if you just started squatting. This exercise is the best way to overcome this difficulty, since it uses exactly the muscles that work at the very bottom of the squat.
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🦿The technology of the exercise is laid down in the name itself, which means it is desirable to repeat the movement as at the lowest point of the squat ✅There is the Technique!
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💯In order for the load to be ideal, it is worth putting under the shins so that it is soft and completely covers the volume of the space between the ankle and the floor!
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❌It is better not to perform in a smith, since the movement is not natural and the bar moves exactly vertically, which we do not need!
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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 #sportflockcom #gymfreak #gymrat #personaltrainer #personaltraining #gymguy #healthy #healthylifestyle #trainer #training #nutritions #abs #workout #muscle #gym #gymlife #bodybuilding #strong #getfit #fitnessmotivation #nopainnogain

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"METABOLISM" the reason you can't lose weight? 🤔
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"Blaming your metabolism is an excuse I hear all too often.
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And because i know the truth, I’m gonna let you in ona little secret.
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You arent broken. Your metabolism isn't to blame.
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✅ The reality is... You're moving less and eating more. Simple of that.
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🚸Now, it's true that we all have our individual metabolic rate, which is the number of calories we burn each day just by existing. And while that number can vary greatly from person to person, it still doesn’t have much of an impact on your ability to lose body fat.
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🚷What matters far more for overcoming a “slow metabolism’, is to increase your non exercise activity (NEAT). This is the calories you burn from walking around, cleaning your house, and fidgeting. And it makes a much bigger difference than you think.
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🎰Other ways you can maximize your metabolism is to prioritize strength training over cardio, as lifting weights will help you maintain your muscle mass while dieting.
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🌶️Rather than eating small meals 5-6 times a day, pick an eating schedule that works for you, but prioritize protein.
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🎼Stick to the basics. Lift weights, eat enough protein, and do as much non exercise activity as you can.
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And be very honest about how much you are truly eating?! 💪
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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 #sportflockcom #gymfreak #gymrat #personaltrainer #personaltraining #gymguy #healthy #healthylifestyle #trainer #training #nutritions #abs #workout #muscle #gym #gymlife #bodybuilding #strong #getfit #fitnessmotivation #nopainnogain

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🔂Bench press Bradford
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The Bradford press is two basic shoulder exercises combined into a single unit: the army press and the overhead press.
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⛑️This simplification killed my deltas more than once, and after the execution I saw a calosal pump!
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💎The technique for performing this exercise on the shoulders is as follows:
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• Standing or sitting, squeeze the barbell from behind the head onto straight arms and lower it not to the starting position, but to the chest!
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• Squeezing the barbell from the chest, lower it, respectively, already behind the head!
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😏If we compare the Bradford press with the usual exercises on the shoulders, then it can be noted that the load on the muscles of the core changes in turn, and on the deltoids it increases quite strongly, since the muscles of the shoulder have to cope with the unusual and rather stressful load of moving the bar from behind the head to the chest and back.
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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 #sportflockcom #gymfreak #gymrat #personaltrainer #personaltraining #gymguy #healthy #healthylifestyle #trainer #training #nutritions #abs #workout #muscle #gym #gymlife #bodybuilding #strong #getfit #fitnessmotivation #nopainnogain

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Upright row is two exercises in one, in it there are simultaneously shrugs and raising dumbbells through the sides. Since when I pull the BB up, the deltoid muscles are first involved in the work. After which the emphasis of the load is moved higher to the top of the trapezoid but much more better if you up your should blads in end of upper point of movement.
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So, different exercise techniques will allow you to focus efforts either on the shoulders or connect the upper back to work.
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And I definitely do not advise starting with a lot of weight, since in this exercise, it is very important to have the correct and delivered technique! 💪
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Two ✌️ tips:
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1⃣ For the shoulder - keep your shoulder blades static and work with your shoulders!
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2️⃣ For the trapezoid - the initial upward movement of the projectile, bring the shoulder blades up and together!
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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 #sportflockcom #gymfreak #gymrat #personaltrainer #personaltraining #gymguy #healthy #healthylifestyle #trainer #training #nutritions #abs #workout #muscle #gym #gymlife #bodybuilding #strong #getfit #fitnessmotivation #nopainnogain

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