Super easy way to set up for a hip thrust!
Just sit on the floor, legs straight. Find the bottom of your knee caps and pop your heels on that mark. Boom, perfect spot for your feet!
#glutes #gluteworkout #gymtips #gymrat #gymgirl #legday #hipthrust #gymmotivation
glute-focused Smith Machine Good Morning key points:
1. Bar on rear delts, not neck.
2. Tuck in elbows.
3. Feet under bar, wider than shoulder-width, slightly rotated out.
4. Tighten core.
5. Hinge at hips, shins vertical.
6. Control eccentric for constant tension on glutes
#gluteworkout #gymrat
#gymgirl #gymtips #rdl #squat#fyp #gymmotivation #legday
Bent Over Row know the difference:
1. Underhand Grip:Emphasizes lats by driving elbows into the body.
2. Mid-Width Overhand Grip:Targets mid-back with elbows at a 45Β° angle.
3. Wide Overhand Grip:Focuses on upper back by driving elbows to the side.
#rows #back #backworkout #back #upperbody #workouttips #gymtipsforbeginners
#gymtips #gymrat #gymgirl #fyp #gymmotivation
Leg-supported Stiff Leg Deadlift Tips:
1. Set up the bar or use a Smith machine at the appropriate height.
2. Use a weight plate to elevate your entire feet for increased range of motion.
3. Place a pad on the bar for added comfort.
4. Take a hip-width stance with feet pointing slightly outwards.
5. Tighten the core and keep your neck in a neutral position.
6. Keep shoulders down and away from ears to engage the lats.
7. When lifting, stop at a 45-degree angle; no need to stand completely straight.
8. Focus on engaging the glutes and hamstrings.
#gluteworkout #gymrat
#gymgirl #gymtips #rall #squat #fyp #gymmotivation #legday
Smith Machine Kick Back Set up Hack Having problem of finding right angle? Try this hack. #gymrat #gymtips #gymhacks #gluteworkout #gymgirl #gym #fitness #ΡΡ #legday #bodybuilding #kickback
Know the difference: Enhance Your Hamstring Activation! h Toes Out - Targets more of the inner hamstrings. (2 Toes In - Activates more of the outer hamstrings. (3 Neutral - Activates hamstrings evenly. #glutes #gluteworkout #gymtips #gymrat #legday #quad #fyp #gymmotivation #gymgirl #hamstrings
π Build 3D Shoulders with the Cable Machine! π
1οΈβ£ **Front Delt Raise**: Set the pulley to the lowest setting, stand with your back to the machine, and raise your arm straight in front to effectively target your front deltoid.
2οΈβ£ **Lateral Raise**: Turn your body 90 degrees from the machine, adjust the pulley to waist height, and lift your arm out to the side to specifically work your middle deltoid.
3οΈβ£ **Rear Delt Pull**: Position the pulley slightly above your head height, face away from the machine, and with a straight arm, pull the cable laterally across your body to isolate your rear deltoid.
#arms #homeworkout #workoutathome
#gymmotivation #gymgirl #fyp #gymtips #shoulders #shoulderworkouts
Hip Thrust Tips:
* Foot Placement:
* Sit on the ground with your back against a bench.
* Extend your legs straight out in front of you, then bend them slightly so your feet are flat on the floor.
* Position your feet shoulder-width apart with toes pointing slightly outward, make sure to keep knees in line with toes.
* Core: Engage your core throughout the movement for stability.
* Top Position:
* Push through your heels, extending your hips upwards until your body forms a straight line from your shoulders to your knees.
* Ensure your shins are as close to vertical as possible.
* Aim for your knees to be close to a
90-degree angle, but prioritize comfort and proper form over a specific angle.
#glutes #gluteworkout #hipthrust #gymtips #gymrat #gymgirl #gymmotivation #legday #fyp
#lowerbodyworkout
Push-Up Tips:
1οΈβ£ Elbow Alignment: Maintain a 45-degree angle to protect shoulders and wrists during the movement.
2οΈβ£ Shoulder & Back Engagement:
Avoid shrugging; keep shoulders and back engaged for a stable upper body.
3οΈβ£ Core Stability: Protect your lower back by engaging your core, ensuring a straight and strong spine.
4οΈβ£ Hand Placement: Position hands slightly wider than shoulder-width to target chest muscles effectively.
#fitness #bodybuilding #pushup #pushups #bicepcurls #workout #fitnesstips #workouttips #absworkout #armworkout #training #biceps #triceps #fyp #gymtips #gymrat
How to target your calf
β’ Toes Inward (Internal Rotation): Targets the outer calf, emphasizing the lateral head of the gastrocnemius.
β’ Toes Outward (External Rotation): Hits the inner calf, focusing on the medial head of the gastrocnemius.
β’ Toes Forward (Neutral): Activates the entire calf for balanced development.
#calfraises #legday #fitness #squats #legs #workout #calves #legworkout #gym #bodybuilding #legcurls #legpress #lunges #legextension #fitnessmotivation #calfworkout
Home Workouts, No Equipment TRICEPS! Tone Your Arms with These Exercises: NO gym, NO equipment NEEDED! 1. Narrow Push-ups, 3 Γ 12-15reps 2. Chair Dips, 3 x 15-20reps 3. Dimond Push-ups. 3 x 8-12reps Say Goodbye to Flabby Arms! #triceps #arms #homeworkout #workoutathome #gymmotivation #gymgirl #fyp #gymtips
