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Ova cura bencha, deadlifta i diže u čučnju više nego mi, ali ne pratimo ju zbog toga

Piše , Objavljeno

Powerlifting je odličan način kako doći do mišića, a ova djevojka imena Stephanie Sanzo diže više nego mi na naš najbolji dan. Možda zato što je ona svaki dan u teretani, a mi smo svaki vikend na barhoppingu.

Stephanie dolazi iz Australije i ima nevjerojatnu snagu, ali i ogroman broj sljedbenika na društvenim mrežama. Prati ju preko 1.4 milijuna ljudi na Instagramu, a zahvaljujući kombinaciji ljepote, snage i snalažljivosti na društvenim mrežama je postala uzor i inspiracija brojnim djevojkama, ali i muškarcima koji teže učiniti se boljim osobama. Barem na fizičkoj razini, u gymu.

Baci pogled na njen Instagram grid, možda dobiješ inspiraciju za neke nove pokrete u teretani koji će ti potaknuti rast mišića promjenom.

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LOWER BODY BARBELL COMPLEX ?⁣ ⁣ A complex is a series of exercises performed in succession using the same piece of equipment ?⁣ ⁣ Complex’s can be used as a stand alone session which is great for anyone that is short on time – OR – for anyone wanting an additional high intensity workout to increase calories expenditure ?⁣ ⁣ These were the movements in this complex: ⁣ ⁣ 1️⃣ Reverse Lunge ⁣ 2️⃣ Goodmornings⁣ 3️⃣ Front Squats⁣ 4️⃣ Romanians Deadlifts ⁣ ➡️ Complete 5 Rounds of 5-10 Reps Each⁣ ⁣ Find more complex’s and other challenges in my program BUILD (link in bio) ?⁣ ⁣ SONG ? Forever by Jonezen

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SQUATS ?⁣ ⁣ Love them or hate them…⁣ ⁣ They’re something that I believe we should all be doing ?⁣ ⁣ Here’s some of benefits I’ve found from squats:⁣ ⁣ ➡ They are a functional everyday movement pattern⁣ ⁣ ➡They work the entire body⁣ ⁣ ➡They shape all of the muscles in the lower body⁣ ⁣ ➡ They burn a huge amount of calories⁣ ⁣ ➡ They force you to face your fears and overcome resistance⁣ ⁣ ➡ They help you to develop better confidence and self-belief⁣ ⁣ The only downfall of squats is that they are HARD ?But never forget … the hard things in life will always give you the best results ?⁣ ⁣ With SWEAT NATION coming to an end .. I would encourage you to embrace all of the challenges that you’re facing and welcome all the opportunities for growth ?⁣ ⁣ SWEATNATION together with @underarmourwomen helping to reach and inspire more amazing women around the world!⁣

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try:⁣ ⁣ 1. Close Grip Block Press 3×4⁣ 2. Barbell Incline Press 3×6⁣ 3. DB Chest Supported Rows 5×8⁣ 4a. Bench Dips (Weighted w EZ Bar) 3×10⁣ 4b. EZ Bar Overhead Extensions 3×10⁣ 5a. Cable Underhand Lat Pull Down 3×12⁣ 5b. Cable Bicep Curl 3×12⁣ #buildprogram⁣ ⁣ This workout hits all of the main muscles in your upper body (chest, shoulders, back, arms) ?⁣ ⁣ I always prefer to train multiple muscle groups in my sessions so I can stimulate each of those muscles on a more regular basis ?⁣ ⁣ This session would be appropriate for anyone wanting to improve their upper body strength and shape ?⁣ ⁣ Find all of my workouts in my program BUILD ?⁣ *Link in bio ?⁣ ⁣ SONG ? by Coopex – Lifelife⁣ (Ft. EthanUno)

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Here’s a workout which was focused on the shoulders and back ? This would be a good session for anyone wanting a challenge and wants to improve their upper body shape ?⁣⁣⁣ ⁣⁣⁣ Here’s the workout for you to save and try ?⁣⁣⁣ ⁣⁣⁣ WARM UP⁣⁣⁣ a) Band Dislocations (dynamic stretch)⁣⁣⁣ b) Band Pull Aparts (blood flow)⁣⁣⁣ c) DB External Rotations (corrective movement)⁣⁣⁣ d) KB 1 Arm Press (stabilisation)⁣⁣⁣ NOTE: 2-3 Sets of 8-10 Reps Each⁣⁣⁣ ⁣⁣⁣ WORKOUT⁣⁣⁣ 1. Seated BB Overhead Presses 5×5⁣⁣⁣ 2. Chin Ups 5×5⁣⁣⁣ 3a. Seated Arnold Presses 4×8⁣⁣⁣ 3b. Neutral Grip Lat Pulldowns 4×8⁣⁣⁣ 4a. DB Front to Side Raise 3x10ea⁣⁣⁣ 4b. Cable Straight Arm Pull Downs 3×10⁣⁣⁣ 4c. Cable Kneeling High Row 3×10⁣⁣⁣ #buildprogram⁣⁣⁣ ⁣⁣⁣ SONG ? Invincible by Jonezen

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GLUTE TRAINING ?⁣ ⁣ Here’s 5 tips to make your glute training more successful: ⁣ ⁣ 1️⃣ Ensure proper ACTIVATION (through high rep banded movements)⁣ 2️⃣ Apply heavy LOAD (through movements such as hips thrusts)⁣ 3️⃣ Utilise SPLIT STANCES (through various types of lunges)⁣ 4️⃣ ISOLATE the muscle (through movements like the kick backs)⁣ 5️⃣ Train the HAMSTRINGS to develop that glute-ham tie in (through movements like leg curls or RDL’s)⁣ ⁣ This was today’s workout for you to try:⁣ ⁣ 1a. Hip Thrust 4×8⁣ 1b. Seated Band Hip Abduction 4×15⁣ 2a. DB Bulgarian Split Squat 4×10⁣ 2b. Leg Curl 4×10⁣ 3. Cable Kick Backs 4x20ea⁣ 4a. Cable Squats 4×10⁣ 4b. Banded Hip Abductions 4x20ea⁣ ⁣ Find more of my Glute Workouts in my #buildprogram 2.0 ?⁣ ⁣ SONG ? Gotta Go by Ivan B

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One of the biggest pieces of advice I could give you when it comes to training is to.. . Just show up. . As simple as that sounds – it’s one of the biggest battles we all have to face ? The most common reasons why people miss training include : low motivation, insecurities, bad weather, busy schedules, no plan and no training partner ?. . These are things we all have to face at some stage (regardless of our experience level) .. but the most important thing .. is that you show up anyway ? Maybe you don’t do your best workout during these times – but just get there and do something ?. . This was an upper body session from the #buildprogram which included: . 1. Bench Press 3×3 2. DB Incline Press 3×6 3. DB 1 Arm Rows 5×8 4a. Skull Crushers 5×10 4b. Bicep Curls 5×10 . SONG ? Prideful by Mogli the Iceburg

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