GYM TIME

11/03/2024

Top exercises back workout 🔥📂

21/02/2024

📌ChEST WORKOUT
📋Barbell bench press/CHEST DIPS
Elevating my fitness game with a killer chest session! Barbell bench press and chest dips for that sculpted look. 🔥 What's your favorite chest exercise?

27/12/2023

تمارين الأرجل LEGS WORKOUT 🦵
➡️Name: Zercher-Squat (1)
➡️Name: jefferson-squat.(2)
➡️Name: Resistance-Band-Hip-Thrust.(3)

Legs ♥️🎥

𝒊𝒏𝒔𝒕𝒂𝒈𝒓𝒂𝒎⤵️ https://instagram.com/ali_iknne?igshid=YmMyMTA2M2Y= .

26/10/2023

SHOULDERS WORKOUT 🥵تمارين الأكتاف
➡️Top exercises shoulders ✅

𝒊𝒏𝒔𝒕𝒂𝒈𝒓𝒂𝒎⤵️ https://instagram.com/ali_iknne?igshid=YmMyMTA2M2Y= .

26/10/2023

Barbell Row ✅
➡️ BACK WORKOUT تمارين الظهر
12×3 reps
3 steps

20/10/2023

Top exercises chest workout 🥵
You want to grow bigger chest to do this 🔥



𝒊𝒏𝒔𝒕𝒂𝒈𝒓𝒂𝒎⤵️ https://instagram.com/ali_iknne?igshid=YmMyMTA2M2Y=

29/09/2023

BACK WORKOUT تمارين الظهر 🥵
📎 Group muscle Working
✓ Upper back
✓ LATS
1➡️ Pulldown
2➡️ seated Cable Rows............

27/09/2023

BACK Days 😤 Save 4 Later 💎

Just 4 movements but 5 sets a piece, sometimes it’s not about jumping all across the gym.. be still and go to WORK 🫡 clock in fam 🤝

1. Single DB Rows - 5x12/10/8/6/4

2. Bent Over BB Rows - 5x12-15

3. Chest Supporter DB Rear Delt Fly’s - 5x12-15

4. Pull-ups - 4x10 with a 5 second hold

13/09/2023

BACK Position 🥵
🔔Try to do this ✅
BACK WORKOUT

20/07/2023

No results keep working ✅ SHOULDERS WORKOUT 🥵

𝒊𝒏𝒔𝒕𝒂𝒈𝒓𝒂𝒎⤵️ https://instagram.com/ali_iknne?igshid=YmMyMTA2M2Y= .

18/07/2023

BACK WORKOUTتمارين الظهر مع جو ليندير ♥️🎥

𝒊𝒏𝒔𝒕𝒂𝒈𝒓𝒂𝒎⤵️ https://instagram.com/ali_iknne?igshid=YmMyMTA2M2Y= .

17/07/2023

افضل وجبات الغدائية Meals GYM Workout
Crispy Honey Sriracha Chicken & Rice Bowls 🐓🍚🌶️

*NEW MEAL PREP RECIPE* 🥳

HOLY SRIRACHA this turned out amazing! The combination of sweet and spicy is perfect and I love the slight crispiness on the chicken without all the extra breading.

Usually I have a little extra sauce on the side but the amount of sauce on my chicken was the right amount! Pop one of these bad boys in the microwave at work for just 2-3 minutes and you have an amazing lunch!

📌 You can find the full recipe at
https://dianasdelishdishes.com/
Click the link in my bio!👆🏼*
*
*
*
*
*
*
*
*

02/06/2023

Meals GYM ❤️
Protein: eggs🥚, Fish 🐟
Carbs: 🍚🍙
Salât 🍅🥬🧅🥗..

26/04/2023

Grouth your legs
⭕️ Big & strong hamstrings?⭕️

Hamstrings are one of those muscles that can never be too big (perhaps we could say the same thing for every muscle), hence why you should definitely train them.

But How?

😫 with all this "optimal" biomechanic wave, people are now questioning the validity of *any* exercise...
..Don't worry though, exercises won't be anything fancy, and in fact chances are you're already doing great, and you just need to be patient.

Since hamstrings' primary functions are the flexion of the knee & the extension/slight rotation of the hips, then exercises like Deadlifts, Machine leg curls, good mornings, or even Nordics, (including variations of all the exercises) can be great for hypertrophy.

Interestingly, just like other muscles, even the hamstrings benefit from being trained at their "lengthened position", where loading the muscles when they're most stretched is going to be a great idea if you want to maximize results.

This means focusing on loading & stretching the hamstrings via a combination of hip flexion & knee extension in order to provide an optimal stimulus for the muscle.

As always though, what will matter the most will be monitoring important variables, like the right dosage of training Intensity, Volume, and Frequency in order to recover quickly and progress as much as possible.

What's your favorite hamstring exercise? Comment down below!

(... comment for the algorithm too. 😫)

TAG Somebody who needs to see this post!...

21/04/2023

ABS WORKOUT 🥵🔥
1➡️ Medicine Ball sit up throw
2➡️ Tuck -crunch

0 likes, 0 comments - fitness _strong () on Instagram‎: "ABS workout تمارين البطن 🥵 1➡️ Medicine Ball sit up throw 2➡️Tuck -crunch ...."‎

20/04/2023

BACK WORKOUT 🥵
🔻Half kneeling lat pulldown machine
🔻Half kneeling lat pulldown cable

20/04/2023

BECIPS WORKOUT 🎬
🔻Z-bar CURL barbell
🔻Cable CURL gymnastics
EQUIPMENT
➡️Z-bar CURL
➡️Cable CURL

20/04/2023

Legs workout 🎥
🔻 Legs extension
🔻 Standing legs extension
EQUIPMENT
➡️ Machine press
➡️ Cable CURL

11/04/2023

Full body🎥

𝒊𝒏𝒔𝒕𝒂𝒈𝒓𝒂𝒎⤵️ https://instagram.com/ali_iknne?igshid=YmMyMTA2M2Y= .

07/04/2023

SHOULDERS WORKOUT 🥵
1➡️Incline dumbbell press
2➡️ Incline hammer press gymnastics

𝒊𝒏𝒔𝒕𝒂𝒈𝒓𝒂𝒎⤵️ https://instagram.com/ali_iknne?igshid=YmMyMTA2M2Y= .

06/04/2023

Shoulders Workout 🎥
1➡️Incline dumbbell hammer press
2➡️Kneeling incline press gymnastics

𝒊𝒏𝒔𝒕𝒂𝒈𝒓𝒂𝒎⤵️ https://instagram.com/ali_iknne?igshid=YmMyMTA2M2Y= .

























..

Send a message to learn more

05/04/2023

BECIPS WORKOUT ❤️🎥
Z-bar CURL 🏋️🆚 Hammer curl with Resistance band 🎗️MUSCLE GROUPS
Primary:
BECIPS/ Forearm

EQUIPMENT
Cable
Z-Bar

03/04/2023

Drop -push up
GROUP MUSCLE WORKING ✅
➡️ CHEST
➡️ Triceps
➡️ Becips
➡️ Shoulders
..

Send a message to learn more

19/03/2023

Ａｒｄｈａ Ｂｈｅｋａｓａｎａ
Ｈａｌｆ Ｆｒｏｇ Ｐｏｓｅ ❤️

Half Frog pose is more than a backbend; it opens the shoulders, chest, and thighs all at once.

This is very different to the frog pose I am used to where more about opening the inner thighs and loosening the hips (will post soon!)

This half frog stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, and throat, and deep hip flexors (psoas). Strengthens the back muscles and improves posture while also stimula

Half Frog pose is more than a backbend; it opens the shoulders, chest, and thighs all at once.

This is very different to the frog pose I am used to where more about opening the inner thighs and loosening the hips (will post soon!)

This half frog stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, and throat, and deep hip flexors (psoas). Strengthens the back muscles and improves posture while also stimulating the organs of the abdomen.

It is an extremely good pose for those who involved in outdoor sports and activities, especially for runners. Because, it reduces the injuries of knees if practiced regularly.

This backbend opens up the front of the body in a very deep way, providing more space to breathe into the lungs. The pose can be highly energizing, as it stimulates the respiratory system, and brings a suppleness around the spine. A relaxed spine is much more able to deliver messages in the nervous system to the brain.
The pose is also very effective in easing menstrual cramps because the shape of the pose increases blood flow to the ovaries and uterus.

People with very weak shoulder or low back muscles may wish to modify the pose by bringing support under the chest.

Always make sure to warm the body up properly before stretching into intermediate poses 🖤

18/03/2023

Food carbs ✅

16/03/2023

Squats and Press 🏋️
Group muscle working ✅
🏷️Legs
🏷️Arms
🏷️ Shoulders