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A holistic view to your life means you are engaging and developing yourself as a whole person, this can be thought of as different levels; mental, physical, emotional & spiritual 🙏
Might even be able to squeeze in the good stuff in their too = 🤔 🤹♀️ 🤸♂️
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The windshield wipers exercise is designed to activate the core stabilizing muscles, specifically the obliques and the rectus abdominus muscle.
This supremely difficult total-body core move requires serious strength and control—especially in the oblique muscles, which tend to get under-developed with traditional ab training exercises.
Your core muscles need to contract to bring your legs up to the bar, contract isometrically to hold yourself up there, rotate when you twist your legs to each side, and resist that rotation (to stop your legs from falling to one side at the end of each twist). Plus, your back, shoulders, and forearms will be cooked just trying to hold you in place while you move your legs.
🔱The decline barbell chest press🔱 -
This is a great chest exercise to target your lower chest 👊 here's how to perform it -
1⃣Secure your legs at the end of the decline bench and slowly lay down on the bench.
2⃣Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. The arms should be perpendicular to the floor. This will be your starting position.
3⃣As you breathe in, come down slowly until you feel the bar on your lower chest.
4⃣After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up)
5⃣Repeat the movement for the prescribed amount of repetitions.
If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.
Also, beware of letting the bar drift too far forward. You want the bar to touch your lower chest and nowhere else.
Don't bounce the weight off your chest. You should be in full control of the barbell at all times.
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This is the only place when i stop thinking, I left my problem, my stress, my feelings, then i start lift and all become light, feeling great, be confident all of this is thanks to my motivation that no matter what keep raising, I feel so proud of myself, hope the future me remember this words, and how I feel when I write them..