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j_mundz At the start of the year I was 104kg, now have dropped nearly 7kg. While cutting down I have gained strength while dropping weight. I have hit 140kg squat, 220kg deadlift and 160 kg incline hammer strength in this week. #gym #empirenation #empirefitnesscentre #fitness #fit #ambition2bfit #a2bf 3w

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  •   j2k_insta_marketing Grow your Instagram account! We offer 50-100+ real followers every day! Check us out please! 1mon
  •   kenimilovanov Looking good, dedication is the key 1mon
  •   daniellegracep Like it! 1mon
  •   thefitlosopher Hey I see you're into health and fitness. I'm working on an up and coming health & wellness business and would be interested in collaborating with you. If you're interested in getting some information, email me at stotz1225@gmail.com (Include your IG name) 3w
  •   fit_pr_couple Beautiful! 3w

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v_gisela75 DUMBBELL LATERAL LUNGES WITH KNEW LIFT
Compared to basic forward lunges, the primary difference with a lateral lunge is that during the exercise, you lunge toward the side rather than forward. You start in the same position, standing straight up with your feet shoulder-width apart, arms down at your sides. Take a big step to one side, lunging down and putting most of your weight on your leading leg. Lower yourself down until the thigh of your trailing leg is nearly parallel to the floor, always keeping your toes pointing forward during the exercise. Return to your starting position, then repeat on the other leg.
One of the main benefits of lateral lunges is that they work multiple major muscle groups in your body, literally almost all of the muscles in your lower body. The exercise targets the quadriceps muscles, which are located at the front of your upper legs, but also works the hamstrings at the back of your thighs, gluteus maximus muscles in your buttocks -- which are the largest muscles in the entire body -- as well as the adductor muscles along your inner thighs, and both the gastrocnemius and soleus muscles in your calves. It also uses the erector spinae muscle in the back as a stabilizer.
Another benefit of lateral lunges is that there are several variations of the exercise. The simplified version is using your own bodyweight, performing the lateral lunge for a given number of reps, alternating your lead foot each time. You can also add dumbbells, holding one in each hand, or hold a barbell behind you so it rests at the back of your shoulders to add resistance during the exercise.
#nabbaaustralia #nutrition #picoftheday #muscle #glutes #gymjunkie #selfie #shoutouts_4_e1 #strong #shredded #selfienation #ripped #girls #preworkout #followandlike #fitnessaddict #squats #hammies #vinice_armao #she_is_fit ##follow #girls #gympics #hardwork#ig_fitness_freaks #ripped #ifbb #champion #empirenation #empirefitnesscentre #fitgirlnutrition
1mon

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v_gisela75 BENEFITS OF BATTLE ROPE TRAINING
The major benefit of training with battle ropes is the application of upper body power, combined with endurance. By implementing a whipping or circular motion with your arms, you create what's called a “wave”, which requires a huge metabolic demand to maintain in the rope.
Power endurance is an extremely demanding task on the body. It is essentially the ability to apply maximal force, at maximal speed, for a maximal amount of time. This requires a huge demand on the energy systems in the body, burning a huge amount of calories and improving strength and fitness. Power endurance is the “holy grail” of athletic performance — so why not train like an athlete and reap the same
#nabbaaustralia #nutrition #picoftheday #muscle #glutes #gymjunkie #selfie #shoutouts_4_e1 #strong #shredded #selfienation #ripped #girls #preworkout #followandlike #fitnessaddict #squats #hammies #vinice_armao #she_is_fit ##follow #girls #gympics #hardwork#ig_fitness_freaks #ripped #ifbb #champion #empirenation #empirefitnesscentre #fitgirlnutrition
4w

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v_gisela75 FIT COUPLES CHALLENGE AND SUPPORT EACH OTHER TO BECOME BETTER
SHOULDER PUSH UPS ON TRX
THIS WAS OUR FIRST ATTEMPT! WAY HARDER THAN IT SEEMS😎
CHALLENGE YOURSELF!! DON'T SETTLE FOR MEDIOCRE OR GOOD ENOUGH! THERE IS ALWAYS MORE, BETTER, THAT NEXT LEVEL OF ACHIEVEMENT.
GO FOR IT
ALWAYS BELIEVE THAT THE BEST IS REALLY YET TO COME ☆☆☆
"REMEMBER IF IT DOESN'T CHALLENGE YOU, IT DOESN'T CHANGE YOU "
#nabbaaustralia #nutrition #picoftheday #muscle #glutes #gymjunkie #selfie #shoutouts_4_e1 #strong #shredded #selfienation #ripped #girls #preworkout #followandlike #fitnessaddict #squats #hammies #vinice_armao #she_is_fit ##follow #girls #gympics #hardwork#ig_fitness_freaks #ripped #ifbb #champion #empirenation #empirefitnesscentre #fitgirlnutrition
4w

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v_gisela75 "YOUR BIGGEST CHALLENGE ISN'T SOMEONE ELSE! IT'S THE ACHE ON YOUR LUNGS AND THE BURNING IN YOUR LEGS, AND THE VOICE INSIDE YOU THAT YELLS "CAN'T " , BUT YOU DON'T LISTEN. YOU JUST PUSH HARDER. AND THEN YOU HEAR THE VOICE WHISPER "CAN", AND YOU DISCOVER THAT THE PERSON YOU THOUGHT YOU WERE IS NO MATCH FOR THE ONE YOU REALLY ARE "
"PULL UP MACHINE" (warming up the back)
A pull-up is a variety of upper-body compound pulling exercises. The pull-up has two main grips: palms facing forward/away, and palms facing the person. The exercise targets the latissimus dorsi muscle in the back along with many other assisting muscles.

#nabbaaustralia #nutrition #picoftheday #muscle #glutes #gymjunkie #selfie #shoutouts_4_e1 #strong #shredded #selfienation #ripped #girls #preworkout #followandlike #fitnessaddict #squats #hammies #vinice_armao #she_is_fit ##follow #girls #gympics #hardwork#ig_fitness_freaks #ripped #ifbb #champion #empirenation #empirefitnesscentre #fitgirlnutrition
4w

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hvspt I'm so lucky to be a Personal Trainer at the number 1 fitness centre on the Gold Coast, Empire Fitness Centre. Well done to Ari and Jo for building such an amazing Empire. If you want to be fit healthy and strong, and have a@inspirational supportive environment to achieve your goals in then this is the place to be.#empirefitnesscentre#empirenation#empiresportsnutrition#gym#fitnesscentre#1#personaltrainer#fitness#fun#strength#healthylifestyle#lovethelifeyoulive 4w
  •   mikey79_pt Beautiful! 4w
  •   leonardoparra1 Personal trainer contac me for a free session. Entrenador personal contactame para un entrenamiento gratis #3058739781 4w
  •   cilla_92 Good on yous @empirefitnesscentre I'm so proud of yous . It is defiantly the best gym not only on the coast but in australia! It's such a beautiful family owned gym and everyone is so amazing that works there . I miss yous so much! 4w

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v_gisela75 CLAP/JUMP PUSH UPS
My first attempt doing THEM! I was hesitant to try... i was afraid of falling or looking ridiculous. But i was more scared of leaving with the thought that i NEVER tried ☆☆☆ NOW just need to improve form. LIMITATIONS ARE ONLY ON YOUR HEAD The clap/jump push-up is a plyometric exercise that builds explosive power in the upper body. It targets fast-twitch muscles, which are responsible for producing short bursts of power. You have to do the exercise as explosively as you can in order to recruit the fast-twitch fibers and increase power. Athletes that use their upper body, such as baseball and volleyball players, can use clap/jump push-ups to help improve sport performance.

#nabbaaustralia #nutrition #picoftheday #muscle #glutes #gymjunkie #selfie #shoutouts_4_e1 #strong #shredded #selfienation #ripped #girls #preworkout #followandlike #fitnessaddict #squats #hammies #vinice_armao #she_is_fit ##follow #girls #gympics #hardwork#ig_fitness_freaks #ripped #ifbb #champion #empirenation #empirefitnesscentre #fitgirlnutrition
1mon
  •   v_gisela75 THANK YOU!!! @ovfitness cause when i hesitated you told me "YOU GOT THIS " your not only my great gym partner but my AMAZING partner in life!! ♡♡♡ TE AMO ♡♡ 1mon
  •   v_gisela75 By the way; we tried this clap jump PUSH UPS almost at the end of the training session! OMIGAAAA 1mon

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v_gisela75 TRX Chest Fly

Strengthens chest and improves stabilization of shoulders and core.

Hold the handles in a normal grip and face away from the anchor point.

Slowly spread your arms with a slight bend in your elbow to protect the joint from overextending. Keep the bend consistent throughout the exercise.

Widen your arms until your hands are next to your shoulders (arms are at an approximate 180 degree angle). Push back into your hands by using your chest muscles to return to your starting position. Keep your body straight and stabilize with the core throughout the full exercise.

To adjust the intensity of this exercise, move your feet forward or backwards.

#nabbaaustralia #nutrition #picoftheday #muscle #glutes #gymjunkie #selfie #shoutouts_4_e1 #strong #shredded #selfienation #ripped #girls #preworkout #followandlike #fitnessaddict #squats #hammies #vinice_armao #she_is_fit ##follow #girls #gympics #hardwork#ig_fitness_freaks #ripped #ifbb #champion #empirenation #empirefitnesscentre #fitgirlnutrition
1mon

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v_gisela75 SUMO SQUATS

Squats work multiple lower body muscles. Squats give you fast gains in size and strength. A sumo squat, also known as a plie squat, is a variation to the regular squat.
The main difference between the two exercises is the placement of your feet. During a regular squat, the feet are placed shoulder width distance or slightly wider apart, and the toes face forward. When doing a sumo squat, the feet are in a wide stance with the toes turned out at an angle.
The sumo and regular squat both work the glutes, quadriceps, hamstrings, hip flexors and calves. However, the sumo squat places more emphasis on the inner thighs and glutes. The muscles on the inner thighs are called the adductors. Adduction is the motion of moving the thighs toward the midline
#nabbaaustralia #nutrition #picoftheday #muscle #glutes #gymjunkie #selfie #shoutouts_4_e1 #strong #shredded #selfienation #ripped #girls #preworkout #followandlike #fitnessaddict #squats #hammies #vinice_armao #she_is_fit ##follow #girls #gympics #hardwork#ig_fitness_freaks #ripped #ifbb #champion #empirenation #empirefitnesscentre #fitgirlnutrition
1mon

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v_gisela75 TRX BICEP CURLS " LOOKS EASY; BUT NOT AT ALL"
Set the TRX at mid-length. Stand facing the anchor point with hands in handles and elbows bent so handles are next to ears and palms face behind you. Lean body back, lengthening elbows and maintaining tension in the straps. Keeping abdominals engaged so that hips stay in line with ribs and shoulders and there is hyperextension in the back, bend elbows back to start for a biceps curl. Repeat for 30 seconds to 1 minute.

Advanced: Step forward so that body is more horizontal.

Beginner: Step back so the body is more vertical. Use a wide or offset stance (with one foot behind the other). PS: FOR MORE CHALLENGING AND ADVANCED WORKOUT. YOU CAN SUPERSET FIRST WITH HAMMER CURLS; HEAVY DUMBBELLS 6-8 REPS THEN USE THE TRX FOR HIGH REPS (15-20) THAT'S HOW I DID IT! AND GOT AN AWESOME PUMP☆☆☆☆☆ #nabbaaustralia #nutrition #picoftheday #muscle #glutes #gymjunkie #selfie #shoutouts_4_e1 #strong #shredded #selfienation #ripped #girls #preworkout #followandlike #fitnessaddict #squats #hammies #vinice_armao #she_is_fit ##follow #girls #gympics #hardwork#ig_fitness_freaks #ripped #ifbb #champion #empirenation #empirefitnesscentre #fitgirlnutrition
1mon

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