Health and Fitness

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𝐄𝐍𝐉𝐎𝐘 𝐓𝐇𝐄 𝐆𝐘𝐌!🔥
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What is the foundational principle of long term sustainability & results? It's consistency, and a huge part of staying consistent is actually having a gym routine that you enjoy and makes you feel good both mentally & physically.
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Try and implement some of these tips & strategies to create a positive gym environment for yourself, to not only enjoy the outcome, but the process as well! .

🔴 ABS OF STEEL 🔴 workout thegainzcenter
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🔹 Here’s an ABS WORKOUT for you to perform without any equipment needed!⠀
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🔹 Be sure to train abs 3-4 times a week for optimal growth!⠀
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Since you’re seeing this, I assume you’re trying to 💪 BUILD MUSCLE? 💪⠀
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🔥 3D TRICEPS - Target Each Muscle!
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A common mistake during the squat is that the knees fall inwards. Thus a lot of pressure is on the knees, it also get’s even more difficult to activate the glutes and the risk of injury increases.⁣
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But how do you avoid it?⁣
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At first it’s necessary to build a so called tripod with your feet. Distribute the weight on three points: the base of your big toe, the base of your pinky and the anterioir heel. It will take some time to strengthen your feet, especially people with flat feed will need time.⁣
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Distributing the weight only on the base of your big toe and the anterior heel will lead to the feet and thus the knees collapsing inward.⁣
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Furthermore you could incorporate split squats into your workouts, thus you learn to maintain the correct knee travel.⁣
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Another great cue is to push your knees out, but don’t overdo it with this one!⁣
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Of course there's going to be some over lapping here and there since some of these movements require all of the core in order to execute.

There might be even some exercise listed that you didn't think involved the core.

Please check them out and hope this helps you in putting together a good core program. Have a great day! 👊

Hope this helps!

If you made it this far, please comment below "CORE WORK" or tag/share with a friend and also tag a friend as it helps me to see that I'm making a difference in your fitness goals. .

Leg Press Feet Position by 📍
White shoe is the standard feet position that work the leg overall, evenly
Different colors respond to different footprints on the leg press platform, with different muscle emphasis
If it's your deadlift day, feel free to use high feet to get that last bit of glutes and hams workout in
If it's your heavy squat day, feel free to use low feet to destroy those quads
There's a lot of different combinations you can experiment with!

                                                         

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If you are past the beginner’s stage and want to gain muscle, one of the best body part splits you can use to accomplish this is the push/pull/legs split routine.⁣
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The essence of push/pull(legs is that you split your body into three body parts, where each body part is trained on its own separate day. On your push day you train chest, shoulders and triceps. In the pull workout you train the back and biceps. Lastly, on the leg day you train your quads, hamstring and calfs. Some people also train abdominals on leg day. ⁣
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With push/pull/legs you train all related muscle groups together. This means that you get the maximum overlap of movements within the same workout, and the muscle groups being trained get an overall benefit from this overlap.⁣
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For example when you train chest with say bench press, you are also hitting your anterior deltoids and triceps hard. And when you train shoulders you are again involving your triceps. So it makes sense to work these all together in the same workout for maximum synergy and effectiveness.⁣
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*Build-A-Forearm*
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𝗛𝗼𝘄 𝗢𝗳𝘁𝗲𝗻 𝗗𝗼 𝗬𝗼𝘂 𝗚𝗼 𝗥𝘂𝗻𝗻𝗶𝗻𝗴?
𝗟𝗲𝘁 𝘂𝘀 𝗸𝗻𝗼𝘄 𝗶𝗻 𝘁𝗵𝗲 𝗰𝗼𝗺𝗺𝗲𝗻𝘁𝘀 𝗯𝗲𝗹𝗼𝘄!
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Think you don’t have time to train today? Think again. Research shows that just 30 minutes of running can have huge benefits on your short-term and long-term health. Here are the top 4 reasons to lace up your shoes and squeeze in that run today.

1. BURN FAT
Studies across the board show that running for just 15-30 minutes will kick-start your metabolism and burn some serious fat.

You’ll also keep burning fat long after your run. After intense physical activity, your body goes into EPOC mode (excess post-exercise oxygen consumption), where it uses the energy from fat and carbohydrates to restore itself to its pre-exercise state. EPOC can last from 15 minutes to a whopping 48 hours; so that 30 minute run could keep you burning fat for 2 whole day.

2. IMPROVES MENTAL HEALTH
Simply put, running makes you feel good – Performing regular bouts of running has countless long-term effects on your mental health, from decreased stress and anxiety to improved energy levels. If you don’t trust the research, just try out short, regular runs for a month and see the effects yourself.

3. BURN THOSE CALORIES
One 30 minute run is guaranteed to burn between 200-500 calories. That’s a fantastic step forwards to your weight loss goal. Or a guilt-free guilty pleasure that day. Or splitting the bottle instead of having a glass. Whatever your goals and priorities are, calorie wiggle-room is always good new.

4. IMPROVES OVERALL HEALTH & STRENGTH
If you can run 3-5 days a week for 30 minutes, the internal health benefits will very quickly start to show on the surface, too. You’ll soon see effects like more defined muscles, pounds off the scale, and clearer, healthier skin.
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