I’ll be back🇦🇺

another layover🗼

happy bday sis🫰🏽 @natalie_ortegaa

🏋🏽‍♀️½🛬

what helped me ↓ 1. LAT PULLDOWNS It’s similar to the motion of a pull up and strengthens your back. Make sure to keep your core tight so you dont arch your back. 2. NEGATIVE PULL UPS Hold on to the overhead bar & jump up using a box so your chin is over the bar, this is your start position. Let yourself down as slowly as you can 3-4 times in a row. If you can’t hold yourself up in that position, start by just hanging from the bar for as long as you can. 3. ASSISTED PULL UPS Loop a band around an overhead bar and step your knee/foot inside to assist your pull up. The thinner the band, the less it assist. Or use a pull up machine, the less weights you put on, the less it assists.

24h in Dar es Salaam🌴

once in a while

this & that

more specific information ↓ 1. ACTIVATION When you start your workout with an exercise where you feel your glutes the most, it will help you feel your glutes in the following exercises aswell. It helps on the muscle-mind connection & you’ll find it easier to maintain it throughout the workout. 2. 4-6 EXERCISES You dont need to do 10 different types of exercises to call it a workout. If you find 4-6 good exercises and maintain the same workout for some time, you will easily notice progress. 3. FORM OVER WEIGHTS Start light, practice & get your form right in a new exercise to prevent injuries. It doesn’t matter how heavy you lift if your technique is trash. 4. PROGRESSIVE OVERLOAD As you get more confident and stronger in an exercise, put on more weights. What helped me; every time I manage to do 12 reps in an exercise, I put on more weight till I can do 8 reps. Continue practicing with that weight till you can do 12 reps, & then more weights.. 5. SLEEP & PROTEIN You should have around 48 hours between legdays to recover and rest enough. Also make sure to get enough hours of sleep & enough grams of protein.

🏋🏽‍♀️ @pursuefitness