Insanity Max 30 : êtes-vous prêt pour un nouveau défi ?

Insanity Max 30 : êtes-vous prêt pour un nouveau défi ?

Après quelques mois d'absence sur ce blog justifiés par une ptite princesse qui grandissait en moi et le rush des premières semaines qui ont suivi sa naissance, et après avoir eu le feu vert de la sage-femme pour la reprise, me voilà de retour, pleine de motivation, prête à reprendre le sport après plus d'un an d'arrêt !! 

....Ca va faire mal :-D !!

Les dégâts :

- un ventre tout flasque à cause de la grossesse

- une bonne dizaine de kilos en trop si ce n'est plus

- et des jolis petits amas de graisse disséminés un peu partout entre les hanches, les fesses, les cuisses, la poitrine (mon chéri est content, moi beaucoup moins !!), les bras...

Bref je ne sais pas s'il reste une zone sans gras sur moi ^^(mes doigts de pied peut-être ? mes oreilles?)

Objectifs : 

- rentrer dans mes pantalons d'avant-grossesse...! Et oui 3 mois après mon accouchement, je commence à peine à manger un peu mieux (pendant les premières semaines, le critère de choix d'un bon repas était qu'il fallait que ce soit prêt en 5min et englouti en autant de temps), et à part mes pantalons de grossesse et mes vieux joggings, je ne rentre dans aucun de mes jeans...

- perdre au moins une taille de soutien gorge !  Je sais que je ne retrouverai pas ma taille de soutien gorge de suite, mais là 105E c'est juste plus possible DU TOUT. (Merci de ne pas me balancer à mon chéri par contre, de mon côté je lui dirai que "oh vraiment c'est trop injuste de perdre de la graisse au niveau de la poitrine!")

Plan d'attaque : 

- Alimentation : je vais faire ce qui a toujours marché pour moi : les baby steps :) ! Autrement dit, on y va doucement , je me lance pas direct dans un régime draconien ou un virage à 180° au niveau de mes habitudes alimentaires.

Je commence par changer un seul repas par jour, les changements seront peut être moins rapides mais au moins je sais que j'ai plus de chances de tenir sur la durée si je ne suis pas frustrée.

Je m'attaquerai donc au petit déj, avec un shake protéiné et un thé vert, pour remplacer mes habituelles 6 tartines de beurre- nutella (Non c'est pas une blague et oui j'ai un poil déconné ^^vous comprenez un peu mieux pourquoi je rentre pas encore dans mes pantalons d'avant grossesse..^^)

Si vous ne savez pas par où commencer au niveau de l'alimentation, je vous redirige vers mon Challenge Nutrition :)

- Sport : J'aurais pu recommencer soft. 

Un programme comme Rockin Body (sauf que j'aime pas danser) ou comme Piyo, qui donne apparemment de supers résultats (le mélange du yoga et du pilates de ce programme fait de jolis muscles fins et longs, exactement ce qu'on recherche !!). 

Moui. 

Mais non. 

Moi ce que j'aime, c'est me défoncer, tout donner. 

C'est faire 30min en ayant l'impression d'avoir bouclé un triathlon. 

C'est être trempée de la tête aux pieds à la fin de ma séance. 

C'est gémir pendant 2 jours à cause des courbatures quand s'asseoir sur la cuvette des wc devient le défi de ma journée. 

C'est mourir au bout de 5min de workout en me disant merde j'ai même pas fini l'échauffement. 

Parce que je sais que c'est ce qui me booste, que c'est ce qui me donne une énergie incroyable, et que c'est ce qui me donne des résultats rapidement aussi :) !!

Donc pour ma reprise j'ai choisi....Insanity Max 30 !!!

Le nouveau programme Beachbody de Shaun T, un programme qui a l'air d'être encore plus fou qu'Insanity, puisque le but est de vous faire "max out", c'est à dire "arriver au bout de vos limites"...!!

Toi qui a fait Insanity... toi qui après avoir fait la "Recovery Week" a attrapé un dictionnaire en te disant que sûrement Recovery ne voulait pas dire la même chose en américain vu les séances de malade de cette semaine-là ... Toi, quand Shaun T te dit que son objectif est de te faire "max out", qui as juste envie de prendre tes jambes à ton cou... Puis bin non tu restes, parce que comme moi tu es d'une curiosité masochiste qui te pousse à essayer quand même :-D 

Voilà ce que j'ai choisi pour ma reprise :-D

Et pour ca il a choisi un nouveau format avec plein de nouveaux exercices inédits, des séances plus courtes (30min) donc beaucoup plus intenses, ET, détail non négligeable pour moi qui reprend après plus d'un an d'arrêt : qui comporte une version light !! Pour les personnes qui reprennent le sport, qui ont des problèmes de genoux, ou de dos.... Il y a une version sans saut dans chacune des vidéos :) !!

Je vous présenterai le programme plus en détail dans un article à venir très prochainement :) ! 

En attendant je file faire ma séance du jour, motivée par le défi de Shaun T, et reboostée de vous retrouver enfin :) !!

Read More

BOOST YOUR PERFORMANCE: BENCH PRESS 1.5X YOUR WEIGHT

Build your bench-pressing strength with these three tips.

BY PETER KOCH

Alternating among wide, narrow, and normal grips allows you to focus on both prime mover and supporting muscles, which can help you break through sticking points. 3) Superset with bentover rows Beef up your lats, which are key to moving the bar, as they act as a spring and provide a bigger base for you to press off of, with bentover rows between bench-press sets.

Read More

Hex Bar Deadlift vs Barbell Deadlift : Which One is Better

The deadlift is the most popular compound movement and rightfully so since it’s become the ultimate test by which we measure our strength. Even though the most common method of doing deadlifts is by using the classic Olympic barbell, a majority of people nowadays are taking up deadlifting with a hex bar, that is shaped in the form of a hexagon and you should position yourself inside of it. It also goes by the name of “trap bar”, because a lot of gym goers use it to do shrugs.

-

Why use a barbell ?

99% of the time deadlifts are executed with an old-fashioned barbell and it is a valid method. That’s the method used in powerlifting meets and it is the way the professionals execute them.

You may like: Deadlift Everyday to Accelerate Muscle Growth

Why use a hex bar ?

Despite the fact that the most popular and common method of doing deadlifts is by using an Olympic bar, as well as the method in which it is done in competitions, many fitness enthusiasts are surprised to find that executing them with a hex bar is far less stressful on the lower back muscles and that it feels a lot more comfortable.

Is it supported by research?

Numerous studies have examined the difference in biomechanics and strength of professional powerlifters when they deadlifted with a classic bar and a hex bar. They have all come to the conclusion that when participants were deadlifting with a hex bar, they could lift an average of around 50 lbs more in comparison to when they were using the classic barbell. It was further concluded that using the hex bar stresses the lower back muscles a lot less.

You may like: 10 Deadlift Mistakes That Make You Look Like a Newbie

Conclusion

Doing deadlifts with a hex bar is superior to doing them with a standard Olympic bar, especially when you are lifting heavy loads, in regards to the reduced amount of stress on the lower back muscles.

If the gym you are going to has a hex bar and you’ve been using it for shrugs you should start practicing doing deadlifts with it. You will find that you will be able to lift a lot heavier in comparison to a barbell deadlift, (which puts a bigger burden on the leg muscles) which will ultimately lead to a bigger muscle gain in the long-term.

Even if you are a professional powerlifter, you should consider using the hex bar sporadically since it will aid you in going heavier and get stronger in all muscles in the lower body. Plus, if you’ve already given up on deadlifts because you had lower back pains, using the hex bar could be the fix to get you back on the right track.

Read More

workout fitness motivation /2/

workout fitness motivation /2
 



workout fitness motivation Follow my FB Page : https://www.facebook.com/MuscleFitnessBuilding/ AND MY WEBSITE : http://www.muscle4.com/ subscribe for more videos :* ;) https://www.youtube.com/channel/UCIhh_zepzn2wYrUpTNVYkZw

Read More

Diet Blood Type AB

Diet Blood Type AB this species must have a good knowledge of the system, and must get used to the foods in each of the species A and species B, because the type AB contains both. There are some foods such as tomatoes do not fit the type A, but they never fit type AB too, as it does not fit the type B also, because of the material lecithin Lectins that can not be borne by the people who belong toboth Type A and B. Vochkas this species are characterized by a lack of acid gastric making some red meat is suitable for them Vtakhtzn in body lotion in their bodies, and this trait found in species A, while the other character that is characterized by people AB is familiarity on the meat, and this trait found in species B, and Therefore, this species was very well organized on a few acid in the stomach, and at the same time to get used to the consumption of proteins Alehioanahdleil foods diet blood type AB foods than red Wazznallhom: digested very slowly and stored in the body lotion. Pulses alkaline: proven insulin causing the low blood sugar and it thus causing low rate of metabolism of food .. seeds and grains: also cause low blood sugar level. Corn: Reduces insulin ratio 0 Wheat: slows metabolism and decreases insulin ratio. Foods that help in weight loss: Tofu: increases the speed of the metabolism of food 0 seafood: rev up the metabolism of food 0 dairy products: help to produce insulin 0 green vegetables: help correct representation 0 Pineapple: digests the non-digestible foods and Asa'dalaharkh intestine .. Dog (KELP): is the seaweed helps to produce insulin. Must stay away from smoked foods or processed meats because these foods cause cancer of the stomach for people who are characterized by a lack of stomach acid secretions, and this trait characteristic of people in a platoon A. Meat useful for this species are: lamb - Table-ml - turkey - rabbits - the liver. Prohibited the meat of this species are: pork - beef - chicken - ducks - Al_husal. The marine organisms is a good source of protein, but there are some difficulties that can be encountered in the digestion of lysine in some fish. If in your family history people with breast cancer, God forbid, you must enter snails in your food system and the marine snail has the ability to get rid of and get rid of the disease, skin diseases .. worth of fish for this species: salmon - sardines - mackerel - tuna - CODE - Reply Snapper (RED SNAPPER) - snails - Alhbarh - Shark - caviar. Prohibited fish for this species: the octopus - Shells - shrimp (shrimp) - crawfish - frogs - turtles - Abu scissors (CRAP) crab dairy products and eggs: Eggs are good sources of protein, but they contain a high content of cholesterol, and the persons belonging to these species are also vulnerable to heart disease, and the problem is saturated fat and not the problem are foods that contain cholesterol .. Here we see that the eggs are not quite the type AB, but the chicken from the contraband because of the material lysine found in chicken muscle while not present in the egg, as I like to remind that this species is exposed to the mucous secretions released Vigolhm susceptible to respiratory infections, as well as chest colds and ear infection, therefore, should eat foods allowed and avoid forbidden foods to stay away from health problems. Milk derivatives useful: Mozzarella cheese - milk - sheep milk - cheese Quraish - block - cheddar cheese - Swiss cheese - cheese Karim (cups) - soy milk - soy cheese. Dairy products are prohibited: butter - ice cream - whole milk - milk, butter - Albarmisan cheese - blue cheese - American cheese. Oils and fats: prefer to use olive oil for animal fats It helps to reduce the proportion of bad cholesterol in the body and raise the ratio of good cholesterol in the body. Beneficial oils and fats: olive oil - almond oil - flax oil - cod liver oil. Oils and fats prohibited: corn oil - cotton oil - sesame oil - sunflower oil. Nuts and seeds: Nuts must be addressed carefully and in small quantities may be a good source of protein, but all the seeds contain a substance to reduce the proportion of insulin, leading to a reduction in sugar and low metabolism, the almond is a very good source for this species. Useful nuts are: almonds - Alqaka (nuts or walnuts) -allowes Bajali - Sudanese Almond - Almond Butter - Peanuts - Almcdemia - cashew nuts - almonds, Brazil. Harmful nuts: papaya seeds - pumpkin seeds (Alvcefs bear cub) - sesame oil (sesame paste) - sunflower seeds. Legumes: Lentil is important pulses that fight cancer-causing foods with lentils that is good for people who belong to the blood type B, Valads contains material against oxidation of foods that cause cancer, while pulses alkaline slow the rate of insulin production. Worth of pulses: All kinds of white beans, red beans, black beans alkaline. Tortillas (CEREALS): mustahabb that does not deal with large quantities of wheat, but can eat tortillas in limited quantities, especially made of rice and barley species. Tortillas useful: It is made from barley, rice and wheat. Tortillas forbidden: tortillas made from corn. Baking and Pastry: it looks like tortillas and cereals in the type of foods full Vaalghemh is not allowed, especially in the case of people who suffer from secretions of mucus in the chest or have an increase in weight. In this case, the flour, rice and soy flour is the best alternative for them and avoid bread made from corn. Worth of bread: bread made from brown rice - soy - made from whole wheat bread and protease. Blocked from bread: it is made from corn. Pasta: useful of pasta is: made from barley, rice, wheat flour, rice and any barley and wheat as all types of rice allowed. Blocked from pasta is: type of pasta made from black or any pasta noodles with ground cord and ready-wheat pasta (Indomie). Vegetables: Vegetables are considered a good source to protect the body from heart disease and cancer, especially for people who belong to a blood type A or AB because they have a weaker immune system. Worth of vegetables: beets Exchange - broccoli - celery - option - black nightshade - garlic - parsley -alksberh - sweet potato - spinach - cabbage - carrots - onions types - Pumpkin - tomatoes - mushrooms - lettuce - Ginger - Okra - Olives types. Blocked from vegetables: Ground cord - Avocado - white corn - corn - bell peppers, red, yellow ... fruit: some tropical fruit, guava Kalmanju not suitable for persons belonging to blood type AB, but pineapple is a good helper for digestion. The orange should be avoided from the diet because it works to increase gastric sensitivity, which interfere with the absorption of good metals, but grapefruit is acidic oranges is good for this species, and lemon is an excellent source also for this species because it helps digestion and concludes chest of mucous secretions, as Bananas are a good source of potassium, but it is not suitable for this species can be compensated by other fruits, Kalmhamsh, figs, Alhbhb (watermelon) types and kiwi ... useful fruit: lemon - Pineapple - plum - Kiwi - grapes - Cherry - Apple - Peach - berries - dates - Kherbz - Alcassap - Hindol - Tangerines - Raisins - pear - papaya. Forbidden fruit: bananas - Nargen - Guava - manga - orange - pomegranate juices and liquids: useful for this species to take a daily cup of warm water with the juice of half a lemon to get rid of mucous secretions accumulated during the period of sleep in the morning and can drink a glass of grapefruit papaya or beyond. Useful of juices is: grape juice - juice papaya - celery juice - black cherry juice - carrot juice - apple juice - peach juice - grapefruit juice - Pineapple juice - prune juice ... prohibited from juices is orange juice. Alabazer: Garlic antibiotic is very good for this species is considered as the sugar and chocolate are allowed, but in limited quantities. Avoid black pepper and vinegar because it is acidic 0 and will show the most important Alabazer beneficial and harmful species AB: very useful Alabazer: Abzar Cree - parsley - garlic - dill - salt - soy sauce - sugar - tamarind - Vanilla - mint - honey - molasses - Retriever - cloves - Cummins - Alojar- diamondoid - cinnamon - Herd - Cardamom - Sherah rice ... prohibited from Alabazer: Corn Syrup - pepper types - types -alncha vinegar. Spice: We must bear in mind delete all pickled spices because they cause stomach cancer and also avoid ketchup that contains vinegar. Neutral foods that do not harm them: jam of the allowable fruit - jelly also allowed fruit - mayonnaise - Retriever - salad dressing, "taking into account that be lower in fat." Contraband: ketchup and pickles. Herbal Teas: useful than component of ginger - Ginseng - drinks green tea: Drink a cup or two cups of coffee increases the acidity of the stomach and contains the same in soy enzymes, green Vahaa coffee of the best drinks useful ones: coffee kinds - green tea - beer. .. contraband: Alcoholic beverages - soda (Pepsi, etc.) - Black tea (Elad

Read More

The Beautiful Things , Bali, Indonesia

The Beautiful Things Bali, Indonesia

Read More

Bali, Indonesia

 The Beautiful Things Bali, Indonesia

Read More

Bali, Indonesia , The Beautiful Things

 The Beautiful Things Bali, Indonesia

Read More

Bali, Indonesia , The Beautiful Things

Read More

Blow Up Your Bench for a Massive Chest

A step-by-step guide so you don't cheat yourself out of a bigger chest.

THE BENCH PRESS

Almost anyone who has stepped foot inside a gym has made the bench priority one at some point. After all, a big bench equals a big chest. And who doesn’t want a massive chest that’s the envy of all? So why has an exercise that was once an, ahem, benchmark for strength and size been kicked to the curb like yesterday’s outdated software? Most people will tell you that they steer clear of it for fear of a torn pec or rotator cuff injury. That’s too bad, because the bench press is still the big daddy of upper-body exercises — as long as it’s done the right way. That’s where we come in. On the following pages, you’ll find a step-by-step guide to performing this exercise for both monster chest growth and a jaw-dropping retort to the inevitable — and annoying — question, how much do you bench?

-

1. Lie on a flat bench with your feet flat on the ground, beyond shoulder width and your legs bent at about a 90-degree angle.

2. Keep a slight arch in your lower back to maintain the natural curve of your spine.

3. Keep your glutes tightly contracted; press your shoulders and glutes into the bench.

4. Grip the bar slightly beyond shoulder width.

5. In order to increase the pressure in your chest and abdominal cavity, take a big breath and hold it as you lower the weight.

FLEX TIP: THE BAR SHOULD NOT BE IN YOUR SIGHTLINE WHEN IT IS RACKED. IF IT IS, YOU RISK BUMPING THE RACK WITH THE BAR WHEN PRESSING THE WEIGHT UP.

Read More

tshirts muscle fitness building

Buy now favorite shirt in different colors for all tastes for only 21.95 $

Read More

13. Lateral Shoulder Stretch Targeted muscles: Side Deltoid.

13. Lateral Shoulder Stretch

Targeted muscles: Side Deltoid.

Performed in a standing position. First, pack your shoulders down and back. Then lift your arm up and across your chest. Apply pressure to your arm to increase the stretch on your shoulder. Switch.

14. Standing Assisted Neck Flexion Stretch

Targeted muscles: Trapezius Muscle.

Performed in a standing position. First, put your feet together. With your spine long, slowly sit your hips back, rounding your upper back. Assist the stretch by wrapping your hands up and around your head and gently pulling forward, tucking your chin to your chest.

15. Lat Stretch with Spinal Traction

Targeted muscles: Latissimus Dorsi.

Performed on a bar. Take a firm grip on the bar with your hands extended upwards and slightly open. Slowly lift your feet off the ground. The stretch should be felt in your lats and chest. Taking your feet off the ground will result in slight feeling of traction in your lumbar spine.  You should avoid this stretch if you have injury and/or have impingement of the shoulder.

16. Lat Stretch at the Wall

Targeted muscles: Latissimus Dorsi.

In a standing position place both hands on the corner of a wall or post.  Keep your spine long and slowly push your hips out to the side. People with lower back problems should avoid this stretch.

17. Child’s Pose

Targeted muscles: Latissimus Dorsi.

Kneel down on hands and knees. Slowly bring your hips back until your forehead touches the floor.  With your hands extended in front of you, relax the back muscles leaning on the forehead. If you have any difficulties, slightly open your knees, getting a better stretch in your hips. With your upper back in a shape of an arch, rotate your shoulders stretching your lats and chest muscles.

18. Standing Calf Stretch

Targeted muscles: Soleus and Gastrocnemius.

Performed on a rack or on the edge of a stair step. Gently rotate your ankles in and out. Feel the stretch in the calf muscles.

19. Front Split

Targeted muscles: Psoas and Hamstring.

Classified as an advanced stretch. Not advisable for beginners and should be not be taken lightly by anyone, especially if one has any hip problems. Position your body in a kneeling lunge. Place one foot in front of you, and the other behind. Start gently sliding down as far as you can go. A support of a chair can help in the beginning, until your hip flexors and hamstrings release.

20. Seated Forward Fold / Seated Toe Touch

Targeted muscles: Hamstrings and Calfs.

Sit into your seat bones and extend the legs forward. Move your hands towards the toes until you can touch them. Pinch the tows with your fingers and hold. If necessary, bend your knees. By repeating this stretch, your flexibility will improve, and straighten fully eventually. It is crucial to keep the spine as straight as possible. Another variation of this stretch involves lying on the back with feet going up the wall.

Continues on page 4…

article originally  : fitnessandpower.com

Read More

34 Pictures To See Which Muscle You’re Stretching 1

5. Butterfly Stretch

Targeted muscles: Adductors.

 

Sit on the floor and bring the soles of your feet together. Sit on your sitting bones with firm back. You can try to extend this stretch by applying pressure on your knees with your hands. At the same time, try pulling the feet closer to your body. The closer they are, the more you stretch your groin muscles.  After this, move the feet slightly forward and away from your hips, and gently round your upper body, relaxing your back muscles.

6. Forearm Extensor Stretch

Targeted muscles: Forearm Extensor.

Performed in a standing position. First, pack your shoulders down and back. Then, extend your left arm and rotate the shoulder in the optimal position to stretch the forearm muscle.  After relaxing your body in this position, begin the stretch by applying downward pressure on the palm with your opposing hand.   The end position of your palm can progress until the tips of your fingers touch together in a shape of a tea cup.

7. Lateral Side Flexion of the Neck

Targeted muscles: Sternocleidomastoid “SCM”.

Ideally performed seated on a chair. Slowly drop your neck towards the shoulders, while at the same time keeping it as long as possible. Make sure not to collapse your cervical spine in the process. For added stretch try grabbing the bottom of the seat. By creating this consistent tension down the arm and neck you target the upper traps.

8. Neck Rotation Stretch

Targeted muscles: Sternocleidomastoid “SCM”.

It involves slow rotation of your neck. In doing so, keep your chin slightly elevated to isolate the SCM.  For a deeper stretch, put the opposite hand from the direction that you are rotating on your chin and apply slight pressure.

9. Neck Extension Stretch

Targeted muscles: Sternocleidomastoid “SCM”.

Performed in a standing position. Place hands on your hips and tilt your head back. Keeping your spine long, make sure you’re cervical spine isn’t collapsing.

10. Lateral Side Flexion of the Neck with Hand Assistance

Targeted muscles: Sternocleidomastoid “SCM” and Upper Trapezius.

Performed in a similar way as the Lateral Side flexion of the neck, just that in this case you help yourself by putting the hand on the top of your head and gently pulling.

11. Half Kneeling Quad / Hip Flexor Stretch

Targeted muscles: Psoas and Quadracep.

Performed in a half-kneeling position. Slowly bring your right hip forward until you feel a good stretch in the front of your hip. Grabbing your back foot with the same arm squeeze the glute increasing the stretch on your Hip Flexors.

12. Forearm Extensor Stretch

Targeted muscles: Forearm Extensor.

Performed in a standing position. First, pack your shoulders down and back. Then, extend your left arm and lift it slightly up rotating the shoulder in the optimal position to stretch the forearm muscle.  After relaxing your body in this position, begin the stretch by apply downward pressure on the palm with your opposing hand.   The end position of your palm can progress until the tips of your fingers touch together in a shape of a tea cup.

Continues on page 3…

article originally  : fitnessandpower.com

Read More