#1spacefitness

[gagankohli]

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Tennis ball Self massage for releasing Tension in Palm and pains in elbow While training Court Players like Tennis and badminton there is often a complaint of pain in lateral epicondyle. But we for sure that elbow joint can move in only 2 directions flexion and extension. We need to address the whole set of joints from wrist to elbow to shoulder. This self massage can be done before or after the exercise to release tension arising from palm. Continuous use of wrist and fingers for playing can cause some trouble in this area. Give atleast a minute or more to each palm #strengthcoach #morethananathlete #tennisball #massage #muscles #relaxation #techniques #1spacefitness (at New Delhi - The Capital Of India) https://www.instagram.com/p/CAFPrDeAvx6/?igshid=1nive8p2an580

[gagankohli]

Highlights of the Med Ball & Slam Ball Workout at home #thursdayworkout #thursdaymotivation #slamball #workout #medballworkout #conditioningtraining #bodyweighttraining #muscleconditioning #strengthandconditioningcoach #elitetrainer #elitetraining #1spacefitness #fitindia (at Delhi) https://www.instagram.com/p/CBSNyxFgqAo/?igshid=131cbm27jaj9j

[gagankohli]

Sports Specific Dynamic Warm up for Athletes. Being an athlete you need to be on your feet at all time. You need to move, so your Warm has to be always Moving and Sports specific. These warm up drills Open up various joints and muscles in the body. Since I am track and field athlete and a S&C coach . These drills I have designed to be done on a court or playing field. Can be done by Tennis Players, Cricket Players & Fitness enthusiasts at home. Like, Share or comment if you find these drills to be useful. #wednesdaymorning #workouts #dynamicwarmup #sportsspecifictraining #athleticperformance #strengthandconditioning #elitetrainer #fitindia #fitindian #1spacefitness #mobilityexercises #athomefitness (at Delhi) https://www.instagram.com/p/CBPXOwOA1Dd/?igshid=1brso1m5kh383

[gagankohli]

Sports Specific Hip Rotation Drills with Assisted Resistance Bands Rotation of the hips is an about requirement in various sports like Wrestling, Boxing, Cricket, Golf and many more. The First drill shows how to perform Hip Rotation with Resistance Band. The second Drill can be used by Boxers for improving Hip Rotation force while Boxing The third drill can be used by Cricketers and Golfers. It works on Hip Rotation force with oblique engagement The Final Drill is aimed at transferring hip force to shoulder Push. Follow the page for more such amazing content. #strengthandconditioningcoach #tuesdayworkout #hiprotation #sportsspecifictraining #athletictrainer #elitetraining #1spacefitness #strengthcoach #resistancebandsworkout #traindifferent (at Delhi, India) https://www.instagram.com/p/CBNBcVlgPKo/?igshid=19kg3mba4nzkl

[gagankohli]

Rotator Cuff Training at Home Throughout my training I have suffered from the problems of Impingement in my Shoulders I train continuously throughout the year and these pains often cause problems. Working on those Internal and external rotation help to keep rotator cuffs strong and healthy. When at home train through resistance bands #tuesday #tuesdaymotivation #rotatorcuff #exercises #resistancebands #workout #shoulderimpingement #shoulderhealth #trainathome #athomefitness #elitetrainer #1spacefitness (at Delhi, India) https://www.instagram.com/p/CBMyQOigxbM/?igshid=1jevk74pxbpka

[gagankohli]

Highlights of Deadlift drills at home I have been training Sports Athletes for quite some time now and more than often I come across bad exercise forms that cause pains in knees, Ankles, hips and Shoulders. It's very easy to copy someone who is doing a deadlift but when you get into the exercise to correct the motor patterns it becomes very complicated. Correct stance, correct hand placement, force generation, pulling phases, Thoracic extension, spine curvature, breathing technique. These are some of the things that often have to be corrected. If you are new to exercising do it under guided supervision. It only takes one bad day for getting injured. Let the coach help you. 💪 #strengthcoach #strengthtraining #powerlifting #bodybuilding #personaltraining #deadliftform #compoundexercises #1spacefitness #saturdayafternoon (at Delhi, India) https://www.instagram.com/p/CBFXMc4gpv5/?igshid=p9a7f111imzk

[gagankohli]

Who else is Deadlifting today?? #deadlifting #deadliftday #lowerbackworkout #weights #gains💪 #buildmuscle #athome #dailyexercise #norestdays #stayfocused #1spacefitness (at Delhi, India) https://www.instagram.com/p/CBCqRNwgrdt/?igshid=oj1m7l0yrl6e

[gagankohli]

Shoulder Stability/Scapula Mobility Exercises with mini band Variation 1 : DOWNWARD DOG Variation 2 : SLIDING DOWNWARD DOG Perform these 2 Movements during your mobility Drills to activate the Scapula. #shoulderstability #scapularmobility #scapularstability #scapula #downwarddog #dynamicstretching #dynamicwarmup #miniband #strengthandconditioning #fitness #1spacefitness #health (at Delhi, India) https://www.instagram.com/p/CA93A7egK6U/?igshid=i9i3ov8jm9ic

[gagankohli]

Being a Vegan and a Hard Gainer I find it very hard to gain Lean muscle mass. On an average I gain approximately 3-4 Lbs each year (lean Muscle) Also having a tight schedule of self trainings and personal training sessions I find it very hard to adapt to the process of lean muscle gain. Track and field events require me adapt to a very different kind of training that makes even more difficult to add additional lean mass. Quarantine time bought me an opportunity to work on my lean muscle and I managed to put 1.5 lbs in last 2 months while keeping the components of my speed, agility, strength, flexibility and endurance. Most of the people said that it can't be done. Track and field athletes can't put on lean muscle mass. Breaking Barriers and exposing False Myths. More gains coming 💪💪💪 DM for Elite Training and unlocking your True potential #leanmuscle #hardgainer #veganathlete #musclegain #trackandfield #quarantinegains #quarantinefit #morethananathlete #1spacefitness (at Delhi, India) https://www.instagram.com/p/CAjm3xkAXdI/?igshid=mmlewvc1w676

[gagankohli]

TRICEPS HOME WORKOUT FOR BEGINNERS 1. Diamond Push Ups / Close Push ups works on the 3 heads of the Triceps. 2. Bench Dips : Make sure to put the hands in the neutral position to avoid internal rotation of shoulders 3. Sphinx Push Ups: Starting from a Plank position push yourself up in a Push Up position 4. Tricep Extension : Get the head below the bench to get maximum contration on Tricep Muscles #triceps #tricepsworkout #homeworkout #bodyweightexercises #gains #neverstop #1spacefitness #benchdips #closepushups #tricepextensions #fitlife #fitspo #wednesday #exercisemotivation (at Delhi, India) https://www.instagram.com/p/CAZvY4WJVpR/?igshid=1jq2komjskz5d

[gagankohli]

TRICEPS HOME WORKOUT FOR BEGINNERS 1. Diamond Push Ups / Close Push ups works on the 3 heads of the Triceps. 2. Bench Dips : Make sure to put the hands in the neutral position to avoid internal rotation of shoulders 3. Sphinx Push Ups: Starting from a Plank position push yourself up in a Push Up position 4. Tricep Extension : Get the head below the bench to get maximum contration on Tricep Muscles #triceps #tricepsworkout #homeworkout #bodyweightexercises #gains #neverstop #1spacefitness #benchdips #closepushups #tricepextensions #fitlife #fitspo #wednesday #exercisemotivation (at Delhi, India) https://www.instagram.com/p/CAZvY4WJVpR/?igshid=1jq2komjskz5d

[gagankohli]

Many of my Athletes suffer the problem from Tightness in their Psoas and Groin Area This Area is remained tight for a very long period of time combined with excessive weight training can cause Movement restrictions and even serious problems like Hernia. Swipe 👉 for watching videos #psoas #groin #muscles #foamrolling #flexibility #hernia #prevention #muscletightness #fitnessinstruction #1spacefitness (at New Delhi - The Capital Of India) https://www.instagram.com/p/CAXAZcTgxN4/?igshid=18hddsoq9jgku

[gagankohli]

It's THORS DAY Sledgehammer Hammer Workout Or Thor's Hammer Workout. Honestly Sledgehammer workout is the most effective functional Workout when I am working on my Power, strength and general conditioning. I have added a bit of hybrid Spartan and Samoan moves in this exercises. I miss those functional tyres in the gym. You gotta do with what you have. What different are you doing today. "He Holds this hammer if be worthy shall possess the power of Thor" #sledgehammer #hammerhead #functionaltraining #power #strength #thorshammer #spartanworkout #thursdayworkout #conditioning #chrishemsworth #1spacefitness (at New Delhi - The Capital Of India) https://www.instagram.com/p/CAKqXiJgmHB/?igshid=1nhfivp43mv5m

[gagankohli]

As a track and field athlete and a S & C Coach, I understand the importance of HIP HINGE Movement in sports. Right from gaining speed to changing directions fast, this movement is of critical importance. Kettlebell Swings or in this case dumbbell swings can be used to learn hip hinge movement. I like to load up my glutes by involving Resistance bands with weighted swings. Makes the glutes work more. This movement is also initiated in many compound movements like deadlift, squats, cleans, snatch, etc. So it becomes important to understand this movement and practice it. #kettlebellswings #hiphinge #sportsmovement #glutes #hips #mobility #deadlifts #squats #cleans #snatch #speedtraining #agilitytraining #1spacefitness (at New Delhi - The Capital Of India) https://www.instagram.com/p/CAIGTRwgfha/?igshid=148ufssge2nf2

[gagankohli]

I call these exercises Goblet Curls 1. Resistance band Movement - Beginners 2. Dumbbell based Movement - Beginners + Intermediates 3. R/B + Dumbbell based Movement - Beginner + Intermediate + Advanced So I believe in training the strength curves in muscle. The way we move the resistance in different ways by changing the body position and different angles hits different muscles and strength areas in that muscle. Goblet Curls are my favourite exercises for developing peak in biceps. What's your favourite bicep exercise #wednesday #bicepworkout #biceppeak #curls #strengthandconditioning #resistancebandsworkout #dumbbells #1spacefitness (at New Delhi - The Capital Of India) https://www.instagram.com/p/CAHyyPng9f2/?igshid=17w3lpvqo8644

[gagankohli]

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Piriformis Openers This exercise is a dynamic Movement for opening Piriformis and Glute muscles prior to exercising. The aim of Dynamic warm up is to mobilize joints and muscles so that they can go throught the entire range of motion. Piriformis is a deep glute muscle and should be mobilized before sessions and Stretched after sessions. Many people ignore this muscle that causes problems in the entire pelvis region muscles. Like, Share or Comment if you found this post to be useful. #piriformisstretch #warmupdrills #wednesdayworkout #glutestretch #muscleactivation #musclebuilding #musclerecovery #stretchingexercises #1spacefitness #elitetraining (at Delhi) https://www.instagram.com/p/CBPqpSagSfm/?igshid=1aqz6d4disltm