flexo.fitness_official

--Running posture--

Upper body
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Rotate the arms slightly with the shoulders, keeping your hands relaxed. Make sure you arms do not cross the other half of your upper body.

Run tall, push your chest forward and look about 20 meters ahead of you.

Lower body
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Mostly athletes land on either their mid foot or front foot while running. This shortens the contact time with the ground and allows you to stay in momentum more.

--no equipment - no problem--

Use these 4 exercises during every workout for more muscle growth.
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--Intensity of training--

How many repetitions should you do?

MUSCULAR ENDURANCE
People targeting muscular endurance will aim for a range from 12 to 20+ reps.

Obviously you won’t be able to lift heavy amounts of weight for 20+ reps, so you’ll be lifting lighter loads.

Also, because you’re targeting endurance improvements, you want to decrease the amount of rest between sets: 30 seconds to a minute.

If you are a runner or cyclist, strength training with higher repetitions can help your muscles develop more endurance as well!

MUSCLE SIZE
If you’re looking to get bigger:

The scientific term here is “sarcoplasmic hypertrophy,” as it focuses on increasing the amount of sarcoplasm, the non-contractile fluid found in your muscle.

Up to 30% of your muscle’s size is attributed to the sarcoplasm, so focusing on this type of hypertrophy helps build overall size.
Target a rep range of 6 – 12 reps per set.

Rest time between sets should be short, about 60 to 90 seconds.

STRENGTH & POWER
For this, target reps in the 1-5 range. And yep, that means you’re going to be picking up significantly heavier weight and focusing all of that concentrated effort into just one or a few reps.

Something to note: not only are you shocking your muscles, you’re also putting a lot of pressure on your body’s central nervous system.
Because of this you need to extend the resting period between exercises to 3-5 minutes.

How many sets should you do?

The ideal range of sets lies between 3 and 5. However this is not absolute. Make sure you can keep good form is more important then the amount of sets you can do!

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Recipes for working out💪🏽✨