flexo.fitness_official

17/05/2022

16/03/2021

HIIT WORKOUT

HIIT stands for High-Intensity Interval Training and is perfect for loosing fat.

A HIIT usually consists of exercises with a high intensity, performed quickly after each other.

With these exercises it is easy to reach a high heart rate which is optimal for burning fat!

Other pros of HIIT workout:
1. Saves you time
2. It can be done anywhere
3. Increases your metabolism

Example of a HIIT workout:

Warm up: 5-10 minutes
High knees
Wall sit
Pushup
Scissor kicks
Step-ups
Rest 20 seconds
Lunges
Tricep dips
Plank with shoulder tap
Jumping squats
20 sec rest
Squats
Pike pushups
Jumping jacks
60 sec rest

REPEAT 2-4 TIMES!

15/03/2021

--Running posture--

Upper body
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Rotate the arms slightly with the shoulders, keeping your hands relaxed. Make sure you arms do not cross the other half of your upper body.

Run tall, push your chest forward and look about 20 meters ahead of you.

Lower body
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Mostly athletes land on either their mid foot or front foot while running. This shortens the contact time with the ground and allows you to stay in momentum more.

09/03/2021

--no equipment - no problem--

Use these 4 exercises during every workout for more muscle growth.
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08/03/2021

--Intensity of training--

How many repetitions should you do?

MUSCULAR ENDURANCE
People targeting muscular endurance will aim for a range from 12 to 20+ reps.

Obviously you won’t be able to lift heavy amounts of weight for 20+ reps, so you’ll be lifting lighter loads.

Also, because you’re targeting endurance improvements, you want to decrease the amount of rest between sets: 30 seconds to a minute.

If you are a runner or cyclist, strength training with higher repetitions can help your muscles develop more endurance as well!

MUSCLE SIZE
If you’re looking to get bigger:

The scientific term here is “sarcoplasmic hypertrophy,” as it focuses on increasing the amount of sarcoplasm, the non-contractile fluid found in your muscle.

Up to 30% of your muscle’s size is attributed to the sarcoplasm, so focusing on this type of hypertrophy helps build overall size.
Target a rep range of 6 – 12 reps per set.

Rest time between sets should be short, about 60 to 90 seconds.

STRENGTH & POWER
For this, target reps in the 1-5 range. And yep, that means you’re going to be picking up significantly heavier weight and focusing all of that concentrated effort into just one or a few reps.

Something to note: not only are you shocking your muscles, you’re also putting a lot of pressure on your body’s central nervous system.
Because of this you need to extend the resting period between exercises to 3-5 minutes.

How many sets should you do?

The ideal range of sets lies between 3 and 5. However this is not absolute. Make sure you can keep good form is more important then the amount of sets you can do!

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06/03/2021

--Handstand--

The handstand is one of the hardest bodyweight exercises.

You have to balance your full weight on your arms and this requires strong shoulders!

If you are interested in practicing the handstand you can find a lot of videos on youtube!

I will also share some of my tips my you.

1. Practice against the wall and get familiar with the feeling of standing upside down.

2. Besides the handstand, do other exercises that focus on the shoulder and core.

3. You're going to be balancing on your hands. If you hands are not very strong I suggest you train these.

4. Be careful, you don't want to the handstand until you really can't anymore, this is basically asking for injuries as your arms have more change to collapse.

5. Keep practicing, even though the handstand is quite hard, if you practice it every day you WILL be able to do one someday!
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02/03/2021

Recipes for working out💪🏽✨

01/03/2021

--Core strength--

Your core stabilizes your body, allowing you to move in any direction as well as having proper balance. It helps prevents falls and supports your body. So having a strong core is beneficial to everyone because it allows your body to function properly. Improved Balance and Stability.

26/02/2021

--Hyper trophy--

How to train more effectively?

Bodybuilding experts often recommend that we “keep a constant tension on the muscle” during each set of a workout, in order to maximise muscle growth.

It appears that this is true, but since slow lifting tempos do not involve maximal levels of motor unit recruitment, this cannot promote muscle growth, since it fails to activate the large numbers of highly responsive muscle fibers that are controlled by high-threshold motor units.

Only when you are exhausted at the end of a set (and makes the submaximal effort maximal) the muscle fibers of these high-threshold motor units stimulated to grow.

This does not apply when working out with heavier weights since there is already maximum effort needed.

In conclusion, lifting heavier weights always maximises muscle growth, where as lifting light weights only maximise muscle growth when your muscles are fatigued or exhausted. It does however stimulates the growth of working units and the oxygenation of the muscles.

Did you find this interesting? leave a comment!