Gale Ruttanaphon’s Post

This 5 minute core drill may just change your life…literally. 📌 Save this to reference next time you do this move. 1. Hip Thrust Hold x 6 reps with a 5 sec hold each Activate your glutes 2. Cat camel x 6 reps Keeps your spine mobile and flexible 3. Modified curl-up x 6 reps with a 10 sec hold each Activates your core 4. Side plank x 6 reps with a 10 sec hold each Activate your glutes and obliques 5. Bird dog x 6 reps/side with a 10 sec hold each Activate your core and glutes while promoting cross body awareness For the core exercises, think about bracing your abs as you would as if someone were to punch you in the stomach. For the glute/butt exercises, think about trying to squeeze a pencil between your butt cheeks. If you have back issues or want to prevent them, do this routine daily or 2-3x/week. Your lower back will thank you. Comment "CORE" and I'll send you 8 full body workouts for free that will help you strengthen your core and protect your back. 📌 Save this to reference next time you do this move. #core #coretraining #abs #abworkout #absworkout #glutes #glutetraining #gluteworkout #onlinetraining #vancouver

A LOT OF SORENESS AND SWEAT DOES NOT EQUATE TO A WORKOUT BEING EFFECTIVE. It's a common misconception that a lot of sweat and soreness equals a good workout. That is a myth! Sweat is simply our body's way to stabilize our temperature and maintain us cool. It shows zero indication of how effective your workout is. Soreness is also not a good indicator of how effective your workout is. Usually, soreness results as a new stimulus encountered by our muscles. Or Maybe you pushed way too hard. The goal of an effective program is to elicit the adaptations that you are trying to achieve! Reshare this if you found it helpful ♻️

Every one wants to look beautiful and feel confident. body shape is one of the aspects that raise our self esteem especially for ladies. Now you can sculpt a sexier, firmer , shapely and bigger but with these simple steps. To achieve a bigger, shapely butt and a thin waist, you’ll want to focus on a combination of targeted exercises and a balanced diet. Here’s a workout routine and some equipment suggestions that can help you achieve your goals: https://lnkd.in/d6mUumkw

🤔“Do I have to look in the mirror when I work out?” In a word: No. But, watching your muscles in the mirror can help you maintain proper form and avoid injuries during your workouts. When I watch my form in the mirror, I’m looking for things like: ✔️ Knee alignment during squats ✔️ Shoulders hunching during upper body exercises ✔️ Overextending my back during deadlifts … Especially if I’m tired, sore, or finding it hard to focus that day. Still, if you don’t love looking at yourself in the mirror while you’re working out, here’s a tip: 💡While you’re watching your form in the mirror, focus on how your muscles FEEL rather than just on how they look. This helps you get more out of your workout AND takes away some of the discomfort you might feel when you watch yourself in the mirror. Was this helpful? If so, save this and follow to learn how to get fit!

Even with only 15 minutes to spare, you can get a killer workout. Hit that save button to save this one for later! 15 Minute Full Body Workout with ZERO Equipment - Squat - Chin Up - Push Up / Dip - Plank Perform each exercise for 30 seconds and repeat for 7 rounds with no rest in between exercises or rounds. We are using the plank as an active rest so we can utilize the entire 15 minutes we have to workout. If you can't perform the exercise for the entire 30 sec's for every round, just do as many as you can before moving to the next exercise. Have questions? Drop them below! Follow for more workouts to ditch the dad-bod! For a FREE guide including the ONLY workout you'll ever need, send me a DM saying "WORKOUT" and I'll send it right over.

Even with only 15 minutes to spare, you can get a killer workout. Hit that save button to save this one for later! 15 Minute Full Body Workout with ZERO Equipment - Squat - Chin Up - Push Up / Dip - Plank Perform each exercise for 30 seconds and repeat for 7 rounds with no rest in between exercises or rounds. We are using the plank as an active rest so we can utilize the entire 15 minutes we have to workout. If you can't perform the exercise for the entire 30 sec's for every round, just do as many as you can before moving to the next exercise. Have questions? Drop them below! Follow for more workouts to ditch the dad-bod! For a FREE guide including the ONLY workout you'll ever need, send me a DM saying "WORKOUT" and I'll send it right over.

hey guys let's talk about our workout routine how you set your workout routine.... just simple thing if you are in starting stage then you should chosse full body. workout in 3 session per week. then after 15 days you can change your plan and shift this on push, pull and legs.... this is great method to train your body parts in a week Push. session is belong your push workout like your three groups of muscles are involved like chest , shoulders and triceps you just chose basic exercise for this day only 3 to 4 exercises of chest and just 2-3 exercise of shoulder and 2 exercise of triceps And I will share pull workout routine in my next post ...

Keep Tension On The Muscle 💪 Slowing down the rep speed will allow your muscles to be under greater tension which leads to greater gains. When I plan my workouts, especially on the isolation exercises like a bicep curl or a latereal raise for example. I will choose a lighter weight and increase my repetitions and slow the rep speed down so I am creating more tension on the muscles. Momentum and Speed will stop you building bigger muscles, so less hypertrophy. If your goal is less about building muscle and more about becoming stronger then as long as your technique on the exercise is spot on that’s the main aim. Your not going to go for a really heavy back squat and focus too much on keeping the muscles under tension your just going to focus on executing the lift correctly. Slow your reps down and create more tension and build some muscle mass! #personaltraining #onlinetraining

Exercise Spotlight: Step Up Kicks Boost your lower body strength and coordination with Step Up Kicks! This dynamic move targets your quads, glutes, and core while improving balance and flexibility. How to Perform: 1. Stand in front of a sturdy bench or step. 2. Step up onto the bench with your right foot, pushing through your heel. 3. As you lift your left leg, kick it out in front of you. 4. Bring your left foot back down to the floor, followed by your right foot. 5. Repeat on the other side. Tips: • Keep your core engaged to maintain balance. • Use controlled movements to avoid jerking. • Start with a lower step height and gradually increase as you gain strength. Add Step Up Kicks to your workout routine to enhance your lower body strength and stability. Perfect for those looking to add a dynamic twist to traditional step-ups!

🤔“Do I have to look in the mirror when I work out?” In a word: No. But, watching your muscles in the mirror can help you maintain proper form and avoid injuries during your workouts. When I watch my form in the mirror, I’m looking for things like: ✔️ Knee alignment during squats ✔️ Shoulders hunching during upper body exercises ✔️ Overextending my back during deadlifts … Especially if I’m tired, sore, or finding it hard to focus that day. Still, if you don’t love looking at yourself in the mirror while you’re working out, here’s a tip: 💡While you’re watching your form in the mirror, focus on how your muscles FEEL rather than just on how they look. This helps you get more out of your workout AND takes away some of the discomfort you might feel when you watch yourself in the mirror. Was this helpful?