👨⚕️ : 사람들의 자세는 아주 다양합니다
그림처럼 정상적인 자세와 비정상적인 자세
가 있습니다. 오늘은 아침에 일어났을 때
(허리 통증)에 대한 이야기를 해보겠습니다
1. 침대가 문제가 일수 있습니다 매트리스 강도조절 해주시는게 해결책 입니다.
사람들은 딱딱한 요나 매트리스에서 잘 자지 못 합니다 등 허리를 지탱해주지 못하기 때문입니다 그래서 아침에 (등,허리) 아프거나 경직되는 것입니다 통증에 유발이기도 합니다.
2. 잘못된 수면 자세가 원인인 경우도 많습니다 그림1 처럼 수면을 취해 문제가 생길수 있습니다. 이 자세는 척추 추간판에 스트레스를 주어 민감하게 합니다. 이 경우 척추의 자연 곡선을 유지할 수 있는 자세를 찾으면 문제를 해결 할수 있습니다.
3. 올바른 자세로 수면 취해도 허리 통증이 있을 경우 허리 전방 경사로 인해 수면 시 허리에 스트레스 주는 경우가 많으십니다
이때 허리에 스트레스를 줄이기 위해
수면 시 발목 밑에 작은 베개를 돼주시면
허리를 자연 곡선을 유지한 상태에서 수면 취할 수 있습니다
hello friends today I belt squatted 14 total plates for 7 and I am now exhausted and out of commission for the rest of the night tysm 💋 #proud
Posted this on my story the other night, but just a friendly little remind to spend money/invest in a coach who actually knows their shit and can explain why you’re doing something. Who makes yourself push past your limits, not baby you. And if you don’t follow the plan, you won’t get results. ✨
There are SO many “coaches” who give people cookie cutter plans or don’t adapt their clients macros/training protocols as needed. That is what we love to call “scammers” 👏🏻
Get someone who educates and hypes you up 🤟🏻
It’s an exciting week for ya girl, aka I’m making a grown up purchase soon hehe 😛
Two more shots from the Sacramento Championship. Back density and deltoid growth will be the primary focus for my next show. Second will be growing these legs with larger adductors, abductors, and overall larger hammies. Love the process though so let's see what I can do in this growth period! Coached by the best, @jk_trufitness , so I have no doubt that my next transformation will be even more incredible!
I GOT TO TRAIN TODAY!
I’ve been sick for over a week and so sick that when I tried lifting that I almost passed out. So, I took time off.
I felt pretty good today. I hit a killer back workout and hit all my steps and water and wow I feel like myself again.
I find pure joy from throwing weights around and it puts me in a bad spot when I’m unable to.
Moral of the story: stop taking your health and gym rime for granted.
Nuovo sistema di allenamento Different Tractions. Di Massimo Milone ... vieni a provarlo!!!
Shout out to @totalnutrition_norcal ✨thank you for sponsoring me this year and helping me get to my competitions! Im forever #grateful
#tbt 💕 to #WorldsLA in 2018, 4rth place in open bikini ➡️ #Worldsnewyork in 2019, 2nd place in open bikini #progress#notgivingup 🙏 @wnbfofficial I can’t wait to see where Worlds of 2020 will be! I’m Super grateful for such a short but amazing season this year! I took a year off and came back on a 12 week prep and competed at @inbf_battleofthebay and my coaches and I @ironaddiction@jimmyjoe822 decided shortly after that I would stay on prep for another 5 weeks to go straight to Worlds! Im very happy and proud of everything I brought to each competitions this year, but I will definitely work on building to bring a better physique for the next season! #cantstopwontstop
4 minutes ago
🗣 Trust the process. Don’t make it harder on yourself by forcing results that happen over time 💪🏽
I choose to live by choice, not by chance; To make changes, not excuses; To be motivated, not manipulated; To be useful, not used; To excel, not compete. I choose self-esteem, not self-pity; I choose to listen to my inner voice, not the opinion of others. I choose to smile today... I choose to be uniquely me.
23 hours ago
Finally had an awesome session training legs! 😁 Haven't squatted heavy in 4 months and bouncing back from my leg, hip, and lower back injury from 2 months ago. This was big confidence booster. 🙏Still took easy and stopped at a decent number for squats along with good rep sets. Did a set of 10 95, 2 sets of 10 135, set of 10 185, set of 10 225, set of 5 245, single with 275, set of 10 225 pause squats, and a set of 5 225 tempo squats. 🤘 After squats did 5 sets of leg extensions, 5 sets of leg curls, 5 sets of calve presses, and 6 sets of hip abductors. Good session with my bro @thabigdog32 !💪
3 days ago
Killed it training back and arms yesterday with @nickademasfit ! Back workout shown. 💪 Did 6 sets of pull ups for 5 variations, 16 sets of pull downs for 4 variations, 6 sets of shrugs on the shrug machine, 5 sets on the low row hammer strength machine, 4 sets of standing bicep grip concentration rows, and 5 sets of 20-25 of concentration shrugs with the 45. 🤘 My whole back is killing me but in a good way. 😅
Arms Day completo , se liga 💪🏼👇🏼 : -Tríceps barra reta na polia + tríceps banco (n filmei) 4x 15 a 20 + falha ;
-Bíceps barra reta na polia 4x 10 a 15 ;
-Tríceps testa chão 4x 10 a 15 ;
-Rosca Scott máquina 4x 10 a 15 ;
- Tríceps corda 4x 10 a 15 ;
- Duplo bíceps polia 4x 15 a 20 ;
- Tríceps corda 4x 15 a 20 ;
- Martelo halteres 4x 15 a 20 ;
- flexão e extensão de punho para antebraço (não filmei) 4x 15 a 20 cada .
I like lists.
So here’s a list of things I want to say.
1) Fat loss doesn’t have to be your only fitness goal.
You could want to get stronger.
You could want to get faster.
You could want to grow certain muscles.
You could want to quadruple the duration of your orgasms.
You’re only limited by your imagination.
2) If your only goal is fat loss, that’s ok. Some muggles and squibs like to word vomit on social media saying things like fat loss is bad and you should never want to lose fat and society is against you and diet culture blah blah blah.
Yes, all that nonsense exists.
But that doesn’t mean you aren’t allowed to want to lose fat.
If you want to lose fat...do whatever the fuck you wanna do.
And if you’re someone telling people losing fat is inherently a bad thing for everyone...I love you but fuck off.
3) Strength training is good.
You can strength train with bodyweight, kettlebells, dumbbells, barbells, or your sexual partner(s).
I don’t care how you strength train.
Just make sure you strength train.
4) You also need to take rest days.
At least 1-2/week.
There’s no need to workout every day.
And if reading that makes you nervous or anxious...you’re the person I’m speaking to.
Stop being a muggle and working out every day for fear of getting fat.
You need rest.
PS new video on how many calories you should eat for maintenance is linked in my bio. Go watch it. Pls.
4 hours ago
still tired but workmode 👩🏼💻 *𝓌𝑒𝓇𝒷𝓊𝓃𝑔
Olá meine Babys 🤸🏼 Heute war ich sooo müde, aber die Arbeit ruft trotzdem & hey- Sport muss doch auch sein. An solchen Tagen mache ich lieber Cardiotraining #cardiobunny & achte mehr auf eine gute Ernährung. 🌱 Warum kein Krafttraining ? Wenn ich eh schon erschöpft bin, habe ich wenig Kraft, ärgere mich das ich nicht so viel schaffe wie sonst & auch das Muskelwachstum ist schlechter. Also slow down & lockeres Training. Hier die Fakten:
✿ ✿ ✿ ✿ ✿ ✿ ✿ ✿ ✿ ✿ ✿ ✿ ✿ ✿ ✿
Ausreichend Schlaf und Regeneration sind die essentiellen Bausteine, um Muskeln aufzubauen! Warum? Weil sich der Muskel nur im Ruhezustand regeneriert und somit wachsen kann. Gönnst du deinem Körper also nicht genug Schlaf und Zeit für Ruhe, so wirst du wesentlich schlechtere Ergebnisse in deinem Muskelzuwachs verzeichnen. Also gewöhn dir Ruhetage sowie feste Schlafenszeiten an!
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