Sweating to perfection
im not much for words. it all comes out wrong. but one day i wish to be truely happy
Sweating to perfection
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personalwellnesscoach:

5 REASONS TO USE RESISTANCE BANDS

You can target smaller muscles, like therotator cuff around the shoulder, more easily than with weights. Using a band will increase your coordination and your balance, and utilize more muscle groups at a time.
Bands offer more variety because you can create resistance in all directions. Also, since there are different tension levels based on the color band you use, you can easily alter the difficulty level. Use a higher tension band for an easier exercise likeBicep Curls, or a lower tension band for more difficult exercises like Overhead Shoulder Presses.
Resistance bands can make all strength training exercises more challenging. Try using one with basic moves like push-upsand squats. Or use a band in combination with dumbbells such as this exercise calledBent Over Row With Resistance Band.
Bands are cheap, so they make a great addition to your home gym. Buy one bandfor $10 or a set of three for $30.
Resistance bands are lightweight so you can pack them in your suitcase when you travel. You can reconstruct many cable pulley machine exercises with resistance bands too.


Exercises and Workouts for Resistance Bands

List of basic moves to get you started:
Chest Press. For this exercise, wrap the band around a pole or rail behind you or use the door attachment to secure the band in the door. The resistance band should be right at about chest level and you should step far enough away from the door that you get constant tension on the band. Keep your elbows in a ‘goal-post’ position (parallel to the floor) throughout the movement.
Seated Row. For this move, you can keep the band where it is and simply turn around so that you’re facing the band. This exercise targets the large muscles on either side of the back, so make sure you squeeze the back without arching or pulling the elbows too far back.
Bicep Curls. For the bicep curl, you can stand on the band with both feet (harder) or with one foot (easier). Hold the handles in each hand and curl up in a bicep curl, just as you would with dumbbells. You can make this move harder by stepping the feet wide or by using a heavy band.
Squats. For squats, stand on the band and hold the handles up towards the shoulders (elbows bent) to create more tension. You’ll probably want to use heavy resistance here since your leg muscles are large and will usually require more tension to fatigue them.
personalwellnesscoach:

5 REASONS TO USE RESISTANCE BANDS

You can target smaller muscles, like therotator cuff around the shoulder, more easily than with weights. Using a band will increase your coordination and your balance, and utilize more muscle groups at a time.
Bands offer more variety because you can create resistance in all directions. Also, since there are different tension levels based on the color band you use, you can easily alter the difficulty level. Use a higher tension band for an easier exercise likeBicep Curls, or a lower tension band for more difficult exercises like Overhead Shoulder Presses.
Resistance bands can make all strength training exercises more challenging. Try using one with basic moves like push-upsand squats. Or use a band in combination with dumbbells such as this exercise calledBent Over Row With Resistance Band.
Bands are cheap, so they make a great addition to your home gym. Buy one bandfor $10 or a set of three for $30.
Resistance bands are lightweight so you can pack them in your suitcase when you travel. You can reconstruct many cable pulley machine exercises with resistance bands too.


Exercises and Workouts for Resistance Bands

List of basic moves to get you started:
Chest Press. For this exercise, wrap the band around a pole or rail behind you or use the door attachment to secure the band in the door. The resistance band should be right at about chest level and you should step far enough away from the door that you get constant tension on the band. Keep your elbows in a ‘goal-post’ position (parallel to the floor) throughout the movement.
Seated Row. For this move, you can keep the band where it is and simply turn around so that you’re facing the band. This exercise targets the large muscles on either side of the back, so make sure you squeeze the back without arching or pulling the elbows too far back.
Bicep Curls. For the bicep curl, you can stand on the band with both feet (harder) or with one foot (easier). Hold the handles in each hand and curl up in a bicep curl, just as you would with dumbbells. You can make this move harder by stepping the feet wide or by using a heavy band.
Squats. For squats, stand on the band and hold the handles up towards the shoulders (elbows bent) to create more tension. You’ll probably want to use heavy resistance here since your leg muscles are large and will usually require more tension to fatigue them.
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squat-press-pull:

Matt Kroc
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bodybuildingjunkie:

~Build A Thick & Wide Back~

There are five exercises to build a great back.

1. Deadlift
2. Pull Ups
3. Rows
4. Rear Delt Lateral
5. Pull over

Okay notice I didn’t list exact exercises, because one’s that work great for me might not for you. 

1. Deadlift - a barbell deadlift has always been my favorite exercise. Great for back thickness, also legs, glutes, traps, biceps, forearms, and most of all the deep muscles of the back. 

2. Pull Ups - These will give the back width. Either wide, narrow, or reverse grip, and also behind the neck. Cable pull downs are great, but body weight pull ups are the best. A lot of people think you need to do every pull up with different grips to target each muscle, but any grip will hit every muscle. Choose one per workout and then a different one next workout. 

3. Rows - Barbell, dumbbell, cable, machine, or body weight for thickness. Yet again a lot of people think for need to do every exercise at different angles of the elbows, but one per workout is enough, just choose a different one next workout. Change up the grip and position of the elbows. Also one that is different from the pull up. For example if you do a wide grip pull up next do a dumbbell row, or a reverse grip pull up with a barbell row.

4. Rear delt laterals - train delts on back day? WTF? Any row movement that pulls the arm back works the posterior deltoid. Also while doing a rear deltoid exercise, when the arms pull back at a certain point, the scapula pulls together and works the traps and rhomboids. Bent laterals, while standing or on a 45° bench, is a great exercise.

5. Pull overs - Dumbbell, cable, machine super pull overs, and straight arm pull downs. Pull overs are the only single joint back exercise that hits the lats, lower traps and serratus muscles. A great way to get a good pump so do high reps.
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muffintop-less:

Back & Bicep Workout
4 x 12 wide grip lat pull downs - superset - 4 x 12 close grip seated cable row
4 x 12 regular grip barbell row - superset - 4 x 12 one arm dumbbell row
5 x 15 hyper extensions
4 x 8 preacher curls - superset - 4 x 12 seated dumbbell curl
4 x 15 alternating dumbbell hammer curl
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steveinaspeedo:

Hard Body of the Day: Sophie working out.
Click HERE for more “hard bodies of the day.”
steveinaspeedo:

Hard Body of the Day: Sophie working out.
Click HERE for more “hard bodies of the day.”
steveinaspeedo:

Hard Body of the Day: Sophie working out.
Click HERE for more “hard bodies of the day.”
steveinaspeedo:

Hard Body of the Day: Sophie working out.
Click HERE for more “hard bodies of the day.”
steveinaspeedo:

Hard Body of the Day: Sophie working out.
Click HERE for more “hard bodies of the day.”
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fitnessgifs4u:

Fit Apps: Nike Training Club’s Core Power with Serena Williams
One minute of stability ball back extensions
One minute of stability ball knee tucks
One minute of stability ball transfers
One minute of resistance band hip extensions
One minute of resistance band lateral strap replaces
fitnessgifs4u:

Fit Apps: Nike Training Club’s Core Power with Serena Williams
One minute of stability ball back extensions
One minute of stability ball knee tucks
One minute of stability ball transfers
One minute of resistance band hip extensions
One minute of resistance band lateral strap replaces
fitnessgifs4u:

Fit Apps: Nike Training Club’s Core Power with Serena Williams
One minute of stability ball back extensions
One minute of stability ball knee tucks
One minute of stability ball transfers
One minute of resistance band hip extensions
One minute of resistance band lateral strap replaces
fitnessgifs4u:

Fit Apps: Nike Training Club’s Core Power with Serena Williams
One minute of stability ball back extensions
One minute of stability ball knee tucks
One minute of stability ball transfers
One minute of resistance band hip extensions
One minute of resistance band lateral strap replaces
fitnessgifs4u:

Fit Apps: Nike Training Club’s Core Power with Serena Williams
One minute of stability ball back extensions
One minute of stability ball knee tucks
One minute of stability ball transfers
One minute of resistance band hip extensions
One minute of resistance band lateral strap replaces
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raworigins-blog:

I AM STRONGER EVERYDAY! 
Vicky Batchelor performing incline pull ups