#athlean x

[hitscank]

I started stretching again. Its definitely helping, but time will tell. The exercise keeps me energized and If I go without it I'll feel like crap. These are the exercises I'm doing. They're free btw.

Plus this:

[fitnessmantram]

Pilates Arm and Chest Workout #fitnessroutine #workout #exerciseathome ...

Pilates may be a better option for reducing belly fat. Because it targets the deepest layer of the abdominals, Pilates is superior to the gym for losing belly fat. Pilates is an incredible low effect, simple on-the-knees method for conditioning and shapes the lower body, especially the butt and thighs.

People Also Read: 10 Amazing Benefits of Padmasana

[giveamadeuschohisownmovie]

Just for fun, imagine this as the cast/contestants of an American adaptation of “Physical 100”:

Dwayne “The Rock” Johnson, actor/former pro wrestler

Martin Sensmeier, actor/model

Jason Momoa, actor

Adam Driver, actor/former U.S. Marine

Brie Larson, actress

Brandon Curry, bodybuilder

Christian Guzman, bodybuilder/YouTuber

Bradley Martin, bodybuilder/YouTuber

Kali Muscle, bodybuilder/actor/YouTuber

Nonito Donaire, boxer

Deontay Wilder, boxer

Mary McGee, boxer

Andre Ward, boxer (retired)

Lauren Taylor, CrossFit

Jocko Willink, former Navy SEAL

Cydney Gillon, IFBB professional figure and fitness competitor

Renee Enos, influencer/bodybuilder

Massy Arias, influencer/health and fitness coach

Jen Selter, influencer/fitness model

Lauren Drain, influencer/fitness model

Logan Paul, influencer/WWE wrestler

Jake Paul, influencer/boxer

Mike Trout, MLB

Bryce Harper, MLB

Mark Kolozsvary, MLB

Jesus Ferreira, MLS

Zach LaVine, NBA

Steph Curry, NBA

Seth Curry, NBA

Jimmy Butler, NBA

Jordan Clarkson, NBA

Jeremy Lin, NBA/PLG

Shaquille O’Neal, NBA (retired)

Brock Purdy, NFL

Patrick Mahomes, NFL

Jimmy Garoppolo (“Jimmy G”), NFL

Jalen Hurts, NFL

Joe Burrow, NFL

Josh Allen, NFL

Tyreek Hill, NFL

Phil Kessel, NHL

Becky Sauerbrunn, NWSL

Ariel Torres, Olympic bronze medalist in karate

Nevin Harrison, Olympic gold medalist in canoeing

Jennifer Valente, Olympic gold medalist in cycling

Andrew Capobianco, Olympic gold medalist in diving

Nathan Chen, Olympic gold medalist in figure skating

Alex Hall, Olympic gold medalist in freestyle skiing

Simone Biles, Olympic gold medalist in gymnastics

Aly Raisman, Olympic gold medalist in gymnastics

Gabby Douglas, Olympic gold medalist in gymnastics

Sunisa “Suni” Lee, Olympic gold medalist in gymnastics

Lindsey Vonn, Olympic gold medalist in skiing

Chloe Kim, Olympic gold medalist in snowboarding

Nick Baumgartner, Olympic gold medalist in snowboarding

Katie Ledecky, Olympic gold medalist in swimming

Nathan Adrian, Olympic gold medalist in swimming

Michael Cherry, Olympic gold medalist in track and field

Rai Benjamin, Olympic gold medalist in track and field

Athing Mu, Olympic gold medalist in track and field

Katie Moon, Olympic gold medalist in track and field (pole vault)

David Taylor, Olympic gold medalist in wrestling

Nyjah Huston, professional skateboarder

Matt Ladley, professional snowboarder

Mia Fishel, professional soccer player (Tigres UANL Femenil)

Brian Shaw, professional strongman

Jerry Pritchett, professional strongman

Dom Gabriel (“Dom Cruise”), reality TV star (The Mole/Perfect Match)

Joey Sasso, reality TV star (The Circle/Perfect Match)

Kolohe Andino, surfer

Gemma Nguyen, stunt performer/martial artist (see: Gamology)

Noah Fleder, stunt performer (see: Gamology)

Vincent Bouillon, stunt performer (see: John Wick Chapter 4)

Chris Brewster, stunt performer (see: Daredevil)

Lateef Crowder dos Santos, stunt performer (see: The Mandalorian)

Danica Goodheart, U.S. Army veterinarian and NPC Figure competitor

Colby Covington, UFC

Julianna Peña, UFC

Stipe Miocic, UFC

Dustin Jacoby, UFC

Kelvin Gastelum, UFC

Beneil Dariush, UFC

Max Holloway, UFC

Cub Swanson, UFC

Matt Schnell, UFC

Tatiana Suarez, UFC

Rose Namajunas, UFC

Holly Holm, UFC

Breanna Stewart, WNBA

Candace Parker, WNBA

Roman Reigns, WWE

Dolph Ziggler, WWE

Alexa Bliss, WWE

Cody Rhodes, WWE

Ronda Rousey, WWE/former MMA fighter

Brock Lesnar, WWE/former MMA fighter

Mikhail Varshavski (“Dr. Mike”), YouTuber and amateur boxer

Cassey Ho (“Blogilates”), YouTuber

Adrienne Mishler (“Yoga with Adrienne”), YouTuber

Jeff Cavaliere (“ATHLEAN-X”), YouTuber/bodybuilder

[randomprojectsbeforeidie]

Heyoo, I'm back!

So, before I go on explaining my other goals for the year, let's see what I did about the first goal I explained yesterday:

Goal number 1: study like Wade Watts

The app I use for my reviews is Anki, for Android. It's an authomatized flashcard app, and it's really good to memorize stuff (which I need for my tests to be a public server), if a bit time consuming.

Today I studied: 30 min. This is what I've been trying to do this week, so I can up the time next week. Success!

In my progress to study on at least half of the days of the year, I'm at: 5/184, which amounts to 2.73% of my goal!

Cool!

Now, to the second goal, to fight like a Bene Gesserit. As I said before, I'm obese to the point it's affecting my mobility. I gotta gradually get out of this obese zone so I can safely fight. So, here's my plan: I consulted my nutritionist (dietician? I don't think there's a difference in Portuguese, but I know there's one in English) and he said that, to lose weight in a sustainable way, I should be losing 2kg for month. It's slow, but it's susteinable.

So I set the goal to get to 69kg by the end of this year. Considering I was weighting 85,5kg by the beggining of the year, this is quite possible! It would require me to lose 16kg to get there. It's even lower than 2kg per month!

So I decided to use the method I read about on r/xxfitness (yeah, I use Reddit), which consists in calculatind your TDEE (using Nerd Fitness Calculator) and then subtracting 10% of it to get to your conservative deficit. And then you gotta count calories, which I've being doing using the app "MyFitnessPal".

I also watched a video by ATHLEAN-X in which he made a plan for losing weight gradually. I measured myself (weight, neck, waist, hips) and got my aproximate body fat percentage according to the US Navy Calculator. And then I started my plan.

Right now, I weight 85,5kg, have a neck circunference of 35 cm, a hio circunference of 94 cm and a waist circunference of 118 cm. This amounts to 49,10% of body fat, according to the US Navy Calculator. Cool.

So here are the actions I'll take by this level, which I call Level 1: from 50-45% body fat level:

1. I will not try to modify WHAT I'm eating right now, just HOW MUCH I'm eating. Doing the calculations above, I should eat 1.636 calories for the day. As long as I stay below that, I'll not worry about much at this point.

2. I'll reduce my alcohol and limit myself to drinking at most 2 days a week, and at most 5 drinks per week.

3. I'll take 3 walks per week, for 30 minutes each. This is the funnest part for me. I love walking and hiking, and I just found out about rucking! Which sounds like the perfect training for hikes! Basically, you walk with a weighted backpack on your back. I started with a bit more than 5% of my body weight, or 5 kg of weight.

To expand on this part, I'm a bit of a nerd. So, along with tracking my walks with an app called "MapMyWalk", I've been using another app called "The Walk". It's basically a game/audiobook in which you are a spy (I think?) carrying an important parcel across the UK while running from a terrorist groups. As you walk, you get to check points where you listen to new parts of the story. It's been nice!

(Also, I daydream a lot, and sometimes I've been running my own story in my head where I'm a human in a post-apocalyptic alien world carrying with me a parcel I got from a dying alien who told me that would be the only thing to save his race from extinction, and I promised to get it safely to the others of his species, but it is a long walk, and I gotta keep it safe. Anyways. I do have an overactive imagination sometimes)

I also have been trying stretching. Got the routine from r/Flexibility. Maybe this will stop me from injurying myself.

Oh, and I also made a deal with myself to only weight and measure myself on the first day of each month. I've never had an eating disorder, but I'm terrified of getting them, and I'm hoping this will help me track my progress without getting obsessed with my weight.

Anyways! For the tracking:

Number 2: to fight like a Bene Gesserit:

Yesterday I consumed: 1.535/1.636 calories.

Today I rucked: with 5kg on my back for 30 minutes, walking a total of 1,98km.

Today I stretched: my upper limbs.

So that's it for today! See you guys tomorrow!

[fitnessmentor]

Flat Stomach in Under 30 Days: Proven Tips and Workouts

Achieve a Toned Midsection in Under a Month

Discover the secrets to sculpting a flat stomach in less than 30 days with these invaluable tips from Jeff, the expert behind Athlean X.

How to Achieve a Flat Stomach in Less Than 30 Days

Are you longing for a flat stomach but unsure where to start your journey? Look no further. This comprehensive workout regimen, spanning just 22 days, is meticulously designed to target deep abdominal muscles and foster a stronger core. Whether you aim to shed excess fat or already boast a lean physique, this program will propel you toward a flatter, more defined midsection.

Why 22 Days Matter

The research underscores the significance of consistency in habit formation, pinpointing the 22-day mark as pivotal. By committing to this home-based abdominal workout for a mere three weeks, you're priming your body for change and instilling lifelong fitness habits that can endure beyond the program's duration.

A Plan for Everyone

Even if you currently carry a higher body fat percentage, investing your time in this regimen holds immense value. While achieving a chiseled six-pack within the 22-day timeframe may be ambitious, the habits cultivated during this period can be transformative. Remember, it's the sustainable lifestyle changes that truly make a difference.

Nutrition: A Cornerstone of Success

While dedicating yourself to this workout plan, pay attention to the crucial role of nutrition. As the saying goes, you can't out-train a poor diet. To reveal your abs and attain a flat stomach, prioritizing healthy eating habits is paramount. Strike a balance between nutritious choices and occasional indulgences to optimize your results.

Discover the Power of Core Activation

The beauty of this program lies in its focus on activating the often-neglected muscles of the transverse abdominis and pelvic floor. Strengthening these core muscles tightens your waistline and enhances overall stability, even at rest.

A Step-by-Step Guide to Success

Divided into three phases spanning seven days each, this 22-day plan gradually builds core strength and control. Let's explore each phase in detail:

Phase 1: Foundational Static Holds (Days 1-7)

During the initial week, emphasis is placed on mastering static holds to engage and activate deep core muscles effectively. Perform the following exercises mindfully, focusing on precise muscle activation:

Static Supine TA Hold

Static Hollow TA Hold

Static V-Sit TA Hold

Static Plank TA Hold

Static Elevated Plank TA Hold

Static Kneeling TA Hold

Static Standing TA Hold

Phase 2: Dynamic Movement (Days 8-14)

In the second week, dynamic movements are introduced to further enhance core strength and stability. These exercises add a new dimension of challenge to your core muscles:

Supine Flutters

Hollow Rocks

V-Sit Drifts

Plank Step Outs

Knee Drives

Kneeling Walkouts

Standing Walkouts

Phase 3: Refinement (Days 15-22)

As you enter the final stretch of the program, the focus shifts to refining your technique and maximizing core engagement. Decrease the number of static holds while increasing the intensity and duration of dynamic movements:

Static exercises: 10 reps x 20 seconds

Dynamic exercises: 5 reps x 20 seconds

Commit to this structured plan; in less than a month, you'll be well on your way to achieving the flat stomach you've always desired.

[skills-course]

Download Athlean X – Workout Training Programs (2021) LINK DOWNLOAD: https://skillscourse.net/athlean-x-workout-training-programs-2021/?feed_id=2479&_unique_id=65aa3f17b0860 categories:

[yellowgnomeboots]

Trying to sort out my centre back tension and pain today.

So far the best stretch that actually stretches the right area for me was on this body/muscle building website. Its also cool because you can literally see the muscles moving in the video. Like - yep, those ones.

It wasn't a total fix but it helped. I couldn't even do it properly since I had to use a desk edge not a door frame but it still helped.

All the other "stretches to do at work" and sites with pictures of women reaching round to their back with big red pain indicators on them never seem to help me.

The other thing I discovered is that the ergonomically-correct 90 degree arm angle when using the computer makes that area uncomfortable, but pushing the keyboard further away and increasing the angle to about 130 degrees relieves the discomfort. Not sure if there are long term negatives to this but it is much more comfortable. Haven't been able to work out what this means yet or how to perhaps improve that area so it doesn't need these interventions.

[merkabici]

Introducción a la Calistenia: Definición, Beneficios y Ejercicios para Principiantes

La calistenia es un método de entrenamiento que utiliza el peso corporal como resistencia, ideal para principiantes sin experiencia deportiva. Ofrece múltiples beneficios en fuerza, agilidad y coordinación. Los ejercicios básicos, como sentadillas, dominadas, elevaciones de pierna, flexiones y planchas, permiten practicar en cualquier lugar, sin necesidad de mucho tiempo o recursos. Aprender la técnica correcta, trabajar en la progresión y ser constante son clave para aprovechar al máximo los beneficios de la calistenia. Qué es la calistenia? La calistenia es un sistema de entrenamiento que se basa en el uso del propio peso corporal como resistencia. Es una disciplina física que no requiere de aparatos ni de equipos especiales, permitiendo a las personas ejercitarse en cualquier lugar sin necesidad de mucho tiempo o recursos. Definición de la calistenia La calistenia se define como un método de entrenamiento que se centra en movimientos funcionales que involucran grupos musculares grandes y pequeños. A diferencia de los típicos ejercicios de gimnasio, la calistenia tiene como objetivo principal trabajar la fuerza, la flexibilidad y la resistencia utilizando solo el peso corporal. Método Ryosuke Beneficios de la calistenia La práctica regular de calistenia ofrece una amplia variedad de beneficios para el cuerpo y la mente. Algunos de sus principales beneficios incluyen: - Desarrollo de la fuerza muscular y la resistencia. - Mejora de la flexibilidad y la movilidad articular. - Aumento de la densidad ósea y fortalecimiento de los huesos. - Mejora de la coordinación, el equilibrio y la postura. - Aumento de la capacidad cardiovascular y la resistencia aeróbica. - Reducción del estrés y el riesgo de lesiones musculares. Importancia de la coordinación corporal en la calistenia La coordinación corporal desempeña un papel fundamental en la práctica de la calistenia. A medida que se realizan los ejercicios, es necesario tener un control preciso sobre los movimientos y mantener el equilibrio adecuado. Esto no solo ayuda a optimizar los resultados del entrenamiento, sino que también contribuye a mejorar la propriocepción y la conciencia corporal. Ejercicios de calistenia A continuación, te presentamos una selección de ejercicios de calistenia que son ideales para principiantes. Estos ejercicios te permitirán trabajar diferentes grupos musculares utilizando únicamente tu propio peso corporal. Recuerda que es importante realizar una buena técnica en cada ejercicio y progresar de manera constante. https://youtu.be/5uFpo7KHOrI?si=WWyLSZnhrNtP3H61 Fuente vídeo: ATHLEAN-X Español Ejercicios Básicos de Calistenia - Sentadillas: un ejercicio clave para fortalecer las piernas y glúteos. Colócate de pie, separa las piernas al ancho de los hombros y flexiona las rodillas hasta que los muslos estén paralelos al suelo. - Dominadas: excelente para fortalecer la espalda y los brazos. Agárrate de una barra con las manos separadas al ancho de los hombros y eleva tu cuerpo hasta que tu barbilla supere la barra. - Elevaciones de pierna: perfectas para trabajar los abdominales. Sujétate de una barra o cualquier superficie elevada y eleva tus piernas extendidas hasta formar un ángulo de 90 grados con respecto al torso. - Flexiones: un clásico de la calistenia que trabaja los brazos, hombros y pecho. Colócate en posición de plancha con las manos separadas al ancho de los hombros y baja tu cuerpo flexionando los codos, luego vuelve a la posición inicial. - Planchas: excelente para fortalecer los músculos centrales. Colócate en posición de plancha apoyando tus antebrazos y dedos de los pies, mantén tu cuerpo recto y contraído. Ejercicios para Aumentar la Fuerza y Agilidad - Fondos de tríceps: ideal para trabajar los tríceps. Colócate de espaldas a una barra o banco, apoya tus manos en la superficie detrás de ti y flexiona los codos para bajar tu cuerpo, luego extiende los codos para volver a la posición inicial. - Zancadas: excelente para fortalecer las piernas y glúteos. Da un paso adelante y flexiona ambas rodillas hasta formar ángulos de 90 grados, luego regresa a la posición inicial y repite con la otra pierna. - Flexiones de brazos con apoyo: ideal para principiantes que aún no pueden hacer flexiones completas. Coloca tus manos sobre una superficie elevada, como una barra o banco, y realiza flexiones con los codos pegados al cuerpo. Rutina de Ejercicios de Calistenia para Principiantes A continuación, te presentamos una sencilla rutina de ejercicios de calistenia para principiantes que puedes realizar en tu hogar o en cualquier lugar con espacio suficiente: - Calentamiento: realiza 5-10 minutos de estiramientos dinámicos y movimientos articulares para preparar tu cuerpo. - Sentadillas: realiza 3 series de 10 repeticiones. - Flexiones: realiza 3 series de 8 repeticiones. - Dominadas asistidas: realiza 3 series de 6 repeticiones. - Planchas: realiza 3 series de 30 segundos de mantenimiento. - Estiramientos: finaliza la rutina con estiramientos estáticos para evitar lesiones y relajar los músculos. Recuerda adaptar la rutina a tu nivel de condición física y descansar lo suficiente entre series y ejercicios. Con el tiempo, podrás aumentar la intensidad y la cantidad de repeticiones. Remo Indoor Consejos para principiantes en calistenia Conseguir un buen comienzo en la práctica de calistenia puede marcar la diferencia en tu progreso y resultados. Aquí te ofrecemos algunos consejos importantes para principiantes: Técnica correcta en ejercicios de calistenia La técnica adecuada es fundamental en la calistenia para evitar lesiones y maximizar los beneficios. Asegúrate de aprender y dominar la forma correcta de realizar cada ejercicio, prestando especial atención a la alineación corporal, la postura y el movimiento controlado. Consulta vídeos instructivos, busca información de calidad y, si es posible, trabaja con un entrenador o instructor certificado para asegurarte de realizar los ejercicios de manera segura y efectiva. Progresión en los ejercicios La progresión es clave en la calistenia. No intentes realizar ejercicios avanzados sin antes haber dominado los básicos. Comienza por los ejercicios más simples y, a medida que adquieras fuerza y control, ve avanzando gradualmente hacia movimientos más desafiantes. Recuerda que cada persona tiene su ritmo de progresión, por lo que es importante escuchar a tu cuerpo y avanzar a tu propio ritmo, evitando forzar movimientos para los que aún no estés preparado. Importancia de la constancia en la práctica de calistenia La constancia es esencial en cualquier rutina de entrenamiento, y la calistenia no es una excepción. Si deseas obtener resultados duraderos y mejorar tu rendimiento, es necesario ser constante en la práctica de los ejercicios. Establece una rutina regular y busca la forma de incorporarla en tu día a día. Recuerda que la disciplina y la perseverancia son fundamentales para alcanzar tus metas en la calistenia. Read the full article

[joesmithrealname]

PR HRR. So pumped. Literally. Shoulder day went so sweetly today. Heavy weight, light reps. About to eat a trillion calories and enjoy this moment. @hubermanlab couldn’t do this stuff without you or Cavaliere over at Athlean X.

[fitness-trending-content]

ATHLEAN-X Gym Tour (STEP INSIDE!) 🚂🏋️‍♂️💪 https://newsinfitness.com/athlean-x-gym-tour-step-inside/

[fitnessmantram]

Push Workout For Mass | Push Workout for size | Perfect Push Up Workout |...

A lot of people do over 300 push-ups every day. However, if done correctly, even 50 to 100 push-ups should be sufficient for the average person to maintain a strong upper body. You can begin with 20 push-ups, yet don't adhere to this number. To keep your body challenged, it's important to keep increasing the number.

[idujoseph]

Do This Athlean X Chest Exercises Every Morning For Easy Blood Flow

[ketofit1]

Athlean-X's Ridiculous Fat Loss Advice

[cavenewstimes]

A Top Trainer Shared the 2 Best Lat-Building Exercises

2023-06-04 13:00:00A Top Trainer Shared the 2 Best Lat-Building ExercisesYou’re going to desire these 2 relocations in your back day rotation … This material is imported from youTube. You might have the ability to discover the very same material in another format, or you might have the ability to discover more info, at their website. Strength coach and Athlean-X creator Jeff Cavaliere C.S.C.S.…

[fitnessmentor]

Unlock Your Potential for a Bigger Chest with Proven Techniques

Jeff from Athlean X explains the best way to do Push ups for a bigger chest.

Best Way to do Pushups for a Bigger Chest

“The pushup is definitely one of the best (and only) options for building a big when training at home. That said, most of us don’t do this bodyweight exercise as effectively as we can, which is costing us a chance to build the biggest chest or pecs that we can. In this video, I show you the best way to do pushups for a bigger chest by making just one small but important change to the way you do them.”

Source: Depositphotos / CrossFit Inc

“To begin, it is important to understand what the function of the chest muscles is in the first place. We are all familiar with their ability to push our arms away from our bodies, as in a bench press. That said, given the orientation of the fibers of the chest, it is actually more important for the pecs to pull your arm across your chest into what is called horizontal adduction.”

Best Way to do Pushups for a Bigger Chest

“This motion occurs most visibly in exercises like cable crossovers and even dumbbell flyes. That said, especially for athletes, flyes present a risk/reward ratio that isn’t necessarily optimal or even necessary if performed with the arms too far out in an attempt to maximize chest stretch. Even Arnold himself tore his pecs twice during the pec fly while chasing that elusive extra stretch he felt the exercise was providing him.”

Best Way to do Pushups for a Bigger Chest

“That said, the portion of the horizontal adduction that we should be chasing the most is the end contraction. This comes when are hands are positioned in front of our chests and at or crossing over the midline if possible.

In pushups, since our hands are fixed on the ground, moving them closer with each rep is impossible.We can still simulate the movement to engage the chest more strongly.

“As I show you here, you want to be sure that when you come up to the top of each push-up, you attempt to pull the hands closer to each other (though they won’t move since they are pressed into the ground) and then turn your forearms away from you. This second part can be accomplished by trying to envision your biceps turning towards the front as you come up. Both of these moves act to fire up the pec muscles even more and get a much stronger contraction on each pushup than you would otherwise get.”

Best Way to do Pushups for a Bigger Chest

“Counting reps during push-ups isn’t crucial for effective muscle building during this home chest exercise. You want to focus on increasing the number of quality reps you perform. The quality means everything. Contract your pecs more for improved development and chest growth during home workouts (or wherever you apply these tips).”

[skills-course]

Athlean X – Workout Training Programs (2021)

Athlean X – Workout Training Programs (2021) Each of our best selling training programs are designed to help you build a ripped, athletic body with the latest science-based workouts. No matter your fitness goal, our best sellers can turn those into real results. Transform your physique with the confidence and join others who have done the same by choosing the program that is right for you. THE…