#InstaFit

A maioria dos treinos de glúteos se concentra em levantamentos terra ou em qualquer um dos movimentos articulados dos quadris feitos com pesos livres.Isso faz todo o sentido. Com movimentos de dobrar os quadris, o braço da alavanca é o mais longo - oferecendo a menor vantagem mecânica e, portanto, forçando os músculos a trabalhar mais - quando o tronco está em um ângulo de 90 graus com o vetor de carga. Digamos que você esteja fazendo o Stiff . A gravidade é o seu vetor de carga; portanto, o ponto de carga máxima é quando o tronco está paralelo ao chão, ou seja, quando os quadris e isquiotibiais estão na posição alongada .No entanto, para um desenvolvimento completo (e melhor) do glúteo, você também deve fazer exercícios que apliquem carga nos glúteos e isquiotibiais. Quando você realiza os pull-throughs usando cabos, o próprio cabo é o vetor de carga. O ponto de carga máxima, uma vez que o cabo está passando na horizontal, é quando o tronco está mais próximo da perpendicular ao chão (na posição vertical). É quando seus quadris e isquiotibiais estão na posição encurtada . Em outras palavras, devido às leis da física, os levantamentos e variações do levantamento terra (usando pesos livres) carregam maximamente os quadris e glúteos mais perto de sua posição flexionada, enquanto as entradas de cabos carregam maximamente os quadris e glúteos mais próximos de sua posição estendida, o que é também o que os torna mais amigáveis ​​para as costas. #bumbumdurinho #bumbumnanuca #empinabumbum #nopainogain #booty #legs #glutes #gluteos #humpday #personaltrainer #fitness #fitgirl #fitmotivation #instafit


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“Mediocre will always attack excellence.” Give Today’s Tricep Workout a Try. 🔹Close Grip BB Bench Press: 4x12,10,8,8 🔹Reverse BB Skull Crusher: 4x12,10,8,8 (Superset w/) 🔹TRX Tricep Extension: 4x12 🔹Cable Tricep Kickbacks 4x12,10,8,8 (Superset w/) 🔹Weighted Tricep Dips 4x15 🔹TS-7 Rope Tricep Pressdowns 7x10 (Complete a set every 10 seconds) Tag a Friend ⬇️ • • • • #instafit #personaltrainer #coach #onlinecoach #onlinetrainer #workout #workouttotry #tricepworkout #trainhard #trainforlife #workoutprogram #fatlosscoach #musclebuilding #strengthtraining #lean #fitlife #thursdaymotivation #quotestoliveby


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⏰¡NUEVO HORARIO!⏰⁠ .⁠ No dejes de venir a las clases de @TrainingBike🚲 de 🌟 Daniela Armas 🌟 en su nuevo horario⁠ .⁠ 📅 todos los martes⁠ ⏰ a las 5:00 pm⁠ 📍 en @toptrainingvzla⁠ .⁠ ¡Te esperamos!⁠ .⁠ .⁠ .⁠ .⁠ .⁠ .⁠ #SomosTopTraining #TransformaTuVida #TopCasa #LosRuices #Caracas #Ccs #Venezuela #Vzla #Gimnasio #Gym #GymLife #Fitness #Fit #Muscle #Abs #strong #Body #InstaFit #Venezolanos #missvenezuela #missuniverse #adelgazar #Caracas #CCS #igersmiranda #tbt


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Pure joy✨... right before I ate it 😂😅➡️ . . . . . #hiking #colorado #adventure #mountains #getoutside #behappy #instafit #fitness #oops


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⛈SAD - Seasonal Affective Disorder⛈⁣ It’s that time of year where doing the simplest things seem like the biggest tasks. SAD is an onset of depression associated with the seasons, most people are affected during the colder months however some folks do suffer in the summer. ⁣ The days are shorter, it’s darker for longer, the weather is colder, and motivation to do anything is non existent.🤦🏼‍♀️⁣ The biggest thing I’ve learned throughout the years is to keep going despite all odds. Of course this is easier said than done. Of course there will be days where this just isn’t an option. ⁣ BUT I’m learning to take back my power. The power to control what I CAN control and that is the decision to keep going. ⁣ I guess what I’m getting at, is it isn’t forever. It may feel all consuming and even sometimes debilitating, but you have the power to control your situation. Take ONE step in the right direction when it all seems impossible. You got this babes, I promise💓⁣ ⁣ ⁣


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The life of a man consists not in seeing visions and in dreaming dreams, but in active charity and in willing service. #instafit #sweatlife #viesaine #crossfit #fitnessvideo


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I know I’ve been a bit MIA but only because I’m working on something remarkable not only for my page but, for my entire fitness journey as a whole. Stay TUNED 👀 . #inspiration #instafit #alphalete #bodybuilding #youngaesthetics #zyzz #fitnessmotivation #dedication #youtube #abs #shredded #bevisionary #lifestyle #explorepage #jaypfitness #aesthetics


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The XTREME BIKE 🚲 is a spinning variant, it trains according to the rhythm of the music with the so-called BEATS; you work a large part of the class standing on the bicycle, you have a constant pedaling and several complementary movements are performed to exercise your entire body at the same time. This sport is performed on a stationary bike, it is a physical training that combines aerobic and anaerobic exercises, which allows almost all the muscles of the body to work: biceps, triceps, quadriceps, femoral, calves, buttocks, upper and lower abdominals, intercostals, Shoulders, and the heart, are some of the parts that are addressed during a session. Would you like to try it? ________ El XTREME BIKE 🚲 es una variante del spinning, se entrena siguiendo el ritmo de la música con los llamados BEATS; se trabaja gran parte de la clase parado en la bicicleta, se tiene un pedaleo constante y se realizan diversos movimientos complementarios para ejercitar todo tu cuerpo al mismo tiempo. Este deporte se realiza sobre una bicicleta estacionaria, es un entrenamiento físico que combina ejercicios aeróbicos y anaeróbicos, lo que permite trabajar casi todos los músculos del cuerpo: bíceps, tríceps, cuádriceps, femorales, pantorrillas, glúteos, abdominales superiores e inferiores, intercostales, hombros, y el corazón, son algunas de las partes que se abordan durante una sesión. ¿Te Gustaria intentarlo? #trainer #personaltrainer #dedication #gymmotivation #thursdaymood #gymlife #instafit #fitnessaddict #xtremebike #like4 #determination #miami #instasize #fitnessmotivation #exercise #follow #throwbackthursday #followme #fitspiration #fitlife #gymlife #tbt #fitnessaddict #likeforlikes #strong #exercise #fitnessmotivation #nopainnogain #thursday #thursdaymotivation


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SHIN SPLINTS: . 🤾🏻‍♂️ Run or jump for the first time in a while or ramp up the amount of running and jumping you’re doing, you may of been a victim of shin splints. . 🛌 Apart from rest for the short term (2-6 weeks) you can try exercises that reintroduce load to the tissue. . 💥 Heel Walks- this is a way to reintroduce load through isometric contraction, a lower level load. You can walk around or stand still. 💥 Soleus Squat- this will help reinforce strength in the foot and ankle, along with adding strength to your soleus (a muscle part of your calf). Make sure you’re pushing through your big toe when going onto your toes. . ☕️ Once the pain and discomfort have decreased its time to reintroduce what got you there in the first place. Slowly add back in running, jumping, or the activity that caused the shin splints. . 🔔 Tag someone with shin splints! . #reptheshins


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Conjunto poliamida na liquidação❤💪 √Look disponível na @candyfitstore💕👊 📲whatsapp:(22) 99940-2863 📦enviamos para todo Brasil!🇧🇷 💰10% OFF no depósito bancário/Transferência ou no cartão 💳 em até 3x sem juros(pagseguro/PayPal) #sportwear #academia #lookfit #musculacao #lifestyle #vidasaudavel #fit #fitwear #instafit #instagym #sarada #fashionfitness #divafit #treinofuncional #hardcore #estilodevida #modafitness #musafitness #emagrecer #treinoinsano #treino #crossfit #crossfitgirl #lowcarb #aerobico #definicaomuscular #bumbumnanuca #motivacao


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Here’s a chest/back workout I did earlier this week full workout below Chest/back Super set •Wide pull ups 5xMAX reps •Incline bench press 5x12, then 3 drop sets Superset •Close pull ups 5xMAX reps •Bench press 5x12, then 3 drop sets •DB pullovers 5x12 Superset •DB flys 5x20 •Push-ups 5x20 #chest #fitness #gym #bodybuilding #workout #fit #shoulders #motivation #fitnessmotivation #muscle #gymlife #fitfam #chestday #chestworkout #back #gains #training #bodybuilder #strong #gymmotivation #instafit #strength #powerlifting #backday #fitspo #backdayworkout #powerlifting #back #beastmode #nopainnogain


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Post workout reading... Time to get some #crossfitopen2020 inspiration @rural_sc #teamtracy what's in store for the weekend? #CrossFit #theopen #20.2


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6시 기상 실화냐....😨


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This iced coffee just hit different.


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The journey to greatness is not a smooth road. To achieve great results you must push your body to new limits and work outside of your comfort zone. I am currently dealing with a lower back strain that has affected my deadlift for the past 2 weeks. My coach had reduced my training weight by 30%. It’s a set back but a smart move. Trust the process! Ps: Geeking that my gym got a new toy. I can’t wait to REALLY test out this Olympic Deadlift Platform! . . . . Coach: @ironscience_pro


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🚨 Currently on SALE for a LIMITED TIME + GET an additional 20% OFF and FREE shipping worldwide. ✅⠀ ⠀ 🥇GET YOURS HERE 👇🏻⠀ ⠀ 📍Link in Bio 🛒 -⠀ -⠀ -⠀ -⠀ -⠀ -⠀ -⠀ -⠀ -⠀ -⠀ -⠀ -⠀ #fitness #gym #fit #workout #fitnessmotivation #motivation #bodybuilding #fitfam #health #training #healthy #lifestyle #crossfit #gymlife #sport #love #muscle #personaltrainer #healthylifestyle #fitspo #instafit #weightloss #fitnessgirl #fitnessmodel #instagood #yoga #exercise #gymmotivation #fitnessaccesories #bhfyp⠀ ⠀ ⠀


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💥CALORIE DEFICIT TO LOSE FAT💥⁣ ⁣ ⁣ Please follow @bodybuilding.tricks for more great content!!💪💯 ⁣ Credits @kurtrawlinsfitness ⁣ ⁣ We all struggle with trying to reduce calories to lose fat, including me.⁣ So, if you saw my “Eating Healthy Can’t Lose Weight” post, you might remember Linda, who eats healthy but consumes too many calorie dense foods.⁣ ⁣ Well, I was Linda. You can see my lunch a year ago which has almost 100 grams of fat and over 1300 calories. Actually - not a bad lunch for a bulking phase.⁣ ⁣ However, I wanted to lean up this summer and after tracking my food for a week, I noticed my fat consumption was a bit high with my protein a little low.⁣ ⁣ So, I simply looked at ways to reduce fat and increase protein. I started using olive oil spray instead of dousing the pan in olive oil. I used more eggs but cut out the yolks on 3 of them. I reduced my avocado portion to 1/4 of an avocado.⁣ ⁣ And, voila, I eliminated 600 calories from one meal - and honestly I didn’t have to change much.⁣ ⁣ I also added a fat free Greek yogurt snack at the end of the night to increase protein and still keep calories manageable.⁣ ⁣ Remember - a deficit is the key to weight and fat loss, and often the best course of action is to start tracking your food and looking at trends. This will give you a clear picture of what you might need to change.⁣ ⁣ If you have any questions, please comment below 😊⁣ ⁣ ⁣ ⁣ Tag a friend who could use this information👇⁣ ⁣ ⁣ ⁣ #photooftheday #love #sport #body #instafit #crossfit #gains #strength #like #gymmotivation #shredded #abs #life #inspiration #fashion #muscles #model #progress #beautiful #physique #power #bodybuilder #beastmode #nopainnogain #style #weightlifting #powerlifting #fitlife #yoga #bhfyp💪💯


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UPDATE! We have some new brands coming in the next few days! Two more weeks to order before we cutoff orders for the first batch 🔥 ______ #fitness #pwo #crossfit #instafit #cardio #bodybuilding #powerlifting


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Só tem tamanho @armansyd ☕️🐻💙 rs


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I had had a really bad pain in my back for three days running now (I’m actually headed to the urgent care about it right now), but I didn’t want to push #legday anymore. . . . #weightlifting #lifting #flex #gains #instafit #instagay #instabeard #progress #fitfam #gym #oof #swole #quads #hammies #calves #oof #quaddamn #thickthighssavelives #penguinwaddling #legpress #squats #legextensions #lyinglegcurls #glutekickback #booty #cake #nom #🍑


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💕DON'T FORGET!💕 Our #Breastcancer Punch-a-thon is this Sunday at 9:30AM! ▫️▫️▫️▫️▫️▫️▫️▫️▫️ 🥊 Still need to sign up? 🥊 Visit or call the gym at 732.333.0891 ▫️▫️▫️▫️▫️▫️▫️▫️▫️ Open to members and non members. ...................... #fightbreastcancer #breastcancer #punchathon #ckofreehold #ckokickboxing


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Banded Leg Press🔥🔥💪 . It challenges the eccentric (negative) phase of the exercise and increases time under tension . Try it out !! . . . . . . . #getbettertoday #fitnessmotivation #fitness #sport #athlete #baseball #football #instagram #healthy #powerlifting #crossfit #bodybuilding #strength #leader #training #instafit #workhard


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There is nothing sneaky about these squats.😅 . They will kick you right in the rear!🔥 . You will complete as many rounds as possible in 20 minutes. Set your timer for 20 minutes. . You MUST complete the TOTAL amount of reps of each exercise before moving onto the next. * 10 Burpees * 20 Squats * 10 Mountain Climbers * 20 Squats * 10 Jumping Jacks * 20 Squats * 10 Push-Ups * 20 Squats * 10 Bicycle Crunches .⁠ .⁠ ⁠.⁠ #fitbodybootcamp #fbbc247365#InspireFitness #DriveChange #RelentlesslyDisciplined #EveryDay #workoutwednesday #workout #motivation #fitfam #gym #fitspo #health #healthy #healthyeating #lifestyle #training #instafit #exercise #gymlife #fitnessmotivation #getfit #instafitness #dedication #sweat #fitnessaddict #workoutootd #workoutroutine #workoutoftheday #dedication


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These ball flights tell a story of the wind direction changes throughout the day at the Open this year. Really cool to see the different approaches depending on wind direction. Notice Tiger keeping it low and under the wind. He gets it up and down in a hurry trying to "play under the wind" not letting the wind dictate the approach. Cool clip from @theopen . . The Open might be one of my favorite events of the year for a variety of reasons, but the main reason being the creativity it takes to play these challenging courses and the factor that the weather usually has on the tournament. Here in Florida we don't necessarily have to worry about that 😅😎 . . . #iamgolfsthetic #golfersworkouttoo #golffl #instagolf #golffitness #golfmotivation #instafit #instafitness #golflife #collegegolf #l4l #highschoolgolf #progolf #golfam #powerlifting #golfworkout #deadlift #squat #benchpress #floridagolf #Tigerwoods #Tiger #golf #brookskoepka #golfing #golfpractice #golfstagram #pgatour #pga #golfswing


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Promoção relâmpago de hj até amanhã dia 18/10 valida para pagamento a vista, ou no boleto bancário. Corre lá no whatsapp 17 98802-5591 e faz o seu pedido! 💥💪🏾💉 #xpharmascience #shape #diet #instafood #gym #gymlife #top #foco #treino #dieta #academia #abs #13memo #hard #aes #dedication #determination #fit #fitness #instafitness #instafit  #workout #aesthetic #nopainnogain #bodybuilding #gymgirl #bodybuilder #motivation #fikagrandeporra #biceps


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Thursday nite GRIND complete!!!


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@hartioapparel leggings and crop coming out TOMORROW!!! 🤯 . . Sorry but i’m just so EXCITED for this brand, @hartioapparel really killed it, honestly love this set and so happy for them. ❤️🙌🏼


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Arm pump by the best @gatsupplements 💪🏻


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I’m free, I’m careless, I believe! 🙏🏻🤞🏻🙏🏻


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This is so vital on both a personal and professional level. 🍃 . . Make sure you are taking the time to truly listen and be present. It is the greatest gift you can give to your family, your friends. And as healthcare providers it is an essential part of leading our patients to a healthier way of life. 🍃 . . Get @rooted.in.health_ 🍃 . . . . . #physio #physicaltherapy #healthcoach #healthyliving #fittherapists #momofteens #momofour #fitfamily #core #instafit #5@8 #getfit #fitness #fitcommunity #prehab #fitfamily #strengthinnumbers #fitnesswithfriends #rundisney #run #funwithfitness #backtobasics #backpain #healthyspine #posture #backrehab


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“When I’m on the keyboard at work I catch myself not slouching anymore. IT’S GREAT!” . Helping people make their lives easier is just one of our missions here at Vital Fitness. — Look and feel better by simply scheduling your Free Introduction. Link in bio.


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Now I love my @ignite.nutrition 🔥ISO-UP and Load-Up 🔥 stack‼️ but apparently it so good that I gotta watch my back because everybody who tastes it loves it so much they’re willing to steal it‼️😜🤣😂💯💯 Definitely some of the best tasting protein I’ve had in a long time and the best breakfast you can have‼️💯😋 .... I tried to sleep 💤 in and I got jacked!!! Lol 😂 . Head over to ignitenutrition.com and get your hands 🙌 on your own tubs today so you don’t have to be like @amber.n.jez and resort to robbing mine 😆 💯 before, during, and after 🏋🏻‍♂️, @ignite.nutrition Has you covered head on over and give them a go today!! 💯 💰Use code: “GM” at checkout to save big everytime!🥇 ...Check out the link in my bio or head on over to @amazon (Amazon.com/shop/Gmisirian) For all your ass kicking summer needs!! . 💯Think big, eat big, get big🥊 . Let’s get you all ignited! ☀️ Stay shredded🔪🔪🔥 Stay ignited!!🥇🔥🔥 Stay Pumped 💪 🙏 @ignite.nutrition for everything you need... 🥇 Giving you what you need to enjoy the journey and reach your goals...🥇 🔥 #ignitenutrition#Dominate #gold #sixpack #photooftheday #follow #bodybuilding #muscle #igdaily #fitlife #fitness #workout #gym #training #film #instapic #photo #likeforlikes #photography


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#tbt Black ♠️♠️♠️♠️♠️🎭 . . . . #bodybuiding 👊❤️


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Too many people are afraid to do the hard work. ⁣ ⁣ Everyone wants to be in shape + feel their best but most quit right when they hit their first roadblock. The hard work doesn’t start the day you decide you’re ready to change, it starts RIGHT WHEN YOU’RE ABOUT TO GIVE UP. Real change happens in the middle of that burn, when you’re getting uncomfortable, when you think you can’t keep going. But you do. ⁣ ⁣ Keep reminding yourself why you wanted change in the first place. When life throws you curve balls or when you feel like you can’t possibly do one more rep- get out of your head and lean in ✨ DO THE HARD THINGS. Don’t cheat yourself on all that you can become sis 👏🏼 ⁣


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Protocolo Revolucionário de Emagrecimento!. . . Neste Protocolo Você Encontrará: ⤵️⤵️. . ✅ Descubra, Como Manter seu Corpo Ideal. ✅ Receitas Fáceis de Doces Fit. ✅ Conheça, CHÁ 🍵 Exterminador de Gordura. ✅ Cardápio Fit. ✅ Receitas Low Carb. 🗣 ➕ Grupo de Apoio no Whatsapp. . . Esse método foi criado para ajudar pessoas que querem mudar sua vida. Recuperar auto-estima, ter uma saúde invejável e uma disposição incrível para o seu dia a dia. . . Criei esse método convivendo com amigos que sofriam com o sobrepeso, a situação que eles se encontravam realmente me preocupava. Foi então que passei mais de 5 anos desenvolvendo esse método infalível de emagrecimento, foram muitas noites de sono em claro, horas e mais horas de estudos, e por fim desenvolvi o método garantido de emagrecimento que vem ajudado milhares de pessoas ao redor do mundo!!!. . . Precisa de ajuda para emagrecer?. . . Me chame no direct, e solicite acesso para o nosso GRUPO de Apoio no Whatsapp ✅💛. 🌙🌙🌙


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Between stimulus and response is our greatest power –the freedom to choose. Check out the new apparel on the website! ( link in bio )🐃🐃🐃


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Nutrition should be your foundation. Proper diet is key to your health. Along with a good diet I rely on @primevallabs for all of my supplement needs . . . . . #fit #love #fitfam #instagram #tbt #exercise #gym #workout #happy #instafit #gymlife #gymmotivation #health #lifestyle #selfie #healthy #fitness #training #fitspo #picoftheday #photography #legday #photooftheday #instagood #motivation #likeforlikes #sport #fitnessmotivation #muscle #bodybuilding


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Protocolo Revolucionário de Emagrecimento!. . . Neste Protocolo Você Encontrará: ⤵️⤵️. . ✅ Descubra, Como Manter seu Corpo Ideal. ✅ Receitas Fáceis de Doces Fit. ✅ Conheça, CHÁ 🍵 Exterminador de Gordura. ✅ Cardápio Fit. ✅ Receitas Low Carb. 🗣 ➕ Grupo de Apoio no Whatsapp. . . Esse método foi criado para ajudar pessoas que querem mudar sua vida. Recuperar auto-estima, ter uma saúde invejável e uma disposição incrível para o seu dia a dia. . . Criei esse método convivendo com amigos que sofriam com o sobrepeso, a situação que eles se encontravam realmente me preocupava. Foi então que passei mais de 5 anos desenvolvendo esse método infalível de emagrecimento, foram muitas noites de sono em claro, horas e mais horas de estudos, e por fim desenvolvi o método garantido de emagrecimento que vem ajudado milhares de pessoas ao redor do mundo!!!. . . Precisa de ajuda para emagrecer?. . . Me chame no direct, e solicite acesso para o nosso GRUPO de Apoio no Whatsapp ✅💛. 🌙🌙🌙


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Aumentar de peso não significa necessariamente engordar!!!. . Entenda por que a balança não é o melhor meio para analisar seu corpo. . . Muitas pessoas quando começam um dieta pensam que o único “mal“ que precisam combater é a tão temida balança. Mas vocês sabiam que há muito mais para se preocupar do que somente o peso que você tem? É isso mesmo! São vários os índices que determinam se nosso corpo realmente está dentro dos parâmetros saudáveis. E é isso que vamos contar um pouco nessa matéria. . A questão é que Fernanda, apesar do peso, estava, sim, mais magra! Sabe como isso é possível?. . Então, 64, 54, 65 – não representam nada sozinhos, assim como seu peso na balança também não representa. Esse número, que muitas de nós superestimamos, só ganha significado quando entendemos nossa composição corporal, isto é, mais do que a quantidade de massa corporal (nosso peso), devemos saber a qualidade com que ela é constituída”. Composição corporal é o que nos permite saber do que exatamente nosso organismo é constituído, ou seja, quanto de nosso peso vem dos ossos, músculos, gordura e de outras partes vitais. . Composição corporal é o que nos permite saber do que exatamente nosso organismo é constituído, ou seja, quanto de nosso peso vem dos ossos, músculos, gordura e de outras partes vitais. . . #emagrecersaudavel #saudeebemestar #projetomagra


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And we're caught up in the crossfire Of heaven and hell And we're searching for shelter Lay your body down Lay your body down Lay your body down Next to mine... 🔥🎶


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"Both tears and sweat are salty, but they render a different result. Tears will get you sympathy; sweat will get you change."- Jesse Jackson 《BTW 100 KG LEG EXTENSION 》■□●○¤▪ #legworkout #legday #legs #powerlifter #strength #strongman #gym #gymlife #gymlifestyle #gymmotivation #workoutmotivation #gymshark #fitfam #fitspo #instafit #fitfood #poweredbyplants #protein - @muscleblaze #nopainnogain #personalrecord #fitness #fitnessmotivation #liftbig #thoughtsbecomethings #gymaddict #goodlife Vc.- @manoj.hir3dfx


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Bom demais!😋 . 🥰 Ingredientes: ✔Goma de tapioca (xícara) ✔Flocos de milho (mesma medida) ✔Sal a gosto ✔ Recheio a gosto (ex: coco ralado, queijo coalho, presunto, carne seca desfiada, frango desfiado, camarão, requeijão, queijo minas...) . ↔MODO DE PREPARO:⤵ . * Preparar a massa de cuscuz e reservar. Ex: 1 xícara de flocos de milho e metade da xícara de água. Deixe descansar por 10 minutos. Sem sal inicialmente. . *Peneirar a goma de tapioca para que fique bem fininha. Misturar com a massa de cuscuz após o descanso. Misturar e acrescentar o sal a gosto. . *coloque a frigideira para esquentar em fogo baixo. Espalhe um pouco da massa pela frigideira. . *Deixe aquecer por 30 segundos e vire o lado.


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Back to basics lower body workout🥳 . 🍑5x5 - use the heaviest weight you can while maintaining proper form! If this means body weight or just the bar then that’s awesome!! & note how I don’t squeeze my glutes at the top of the squat 🍑10x4 kick backs - you can use a cable machine and ankle strap to do kick backs as well 🍑10-12x4 leg extensions - I point my toes slightly in during this exercise to target my outer quad . 🍑8-10x4 leg curl - descend slowly!! 🍑5x5 leg press - use the heaviest weight you can here while keeping your entire back (pay close attention to your lower back) flat against the seat . . 💦(not shown) I finished this workout off with 30 sec on 30 sec off sprints for 5 minutes then 5 minutes of incline walking!!🌟


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