Mia, 23, Sweden. Trying to live a healthier and happier life, building a better relationship with food & with myself.

If you want to tag me in a post, I track the tag tonedcurves.



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LilySlim Exercise days tickers

LilySlim Exercise days tickers

LilySlim Exercise days tickers

I updated my what i do page.


Wednesday, March 26th 2014 at 3:54PM          ▲ 4  notes          ▲ exercise, workout plan,








gymra:

Bosu the secret to a killer core.

(via slim-and-svelte)


Friday, March 14th 2014 at 10:05AM          ▲ 1379  notes          ▲ exercise,









Friday, March 14th 2014 at 9:39AM          ▲ 7598  notes          ▲ exercise,








fitnessgifs4u:

Best Body-weight Exercises For Burning Calories…VIDEO

(Source: fitnessgifs4u, via fittestofthebitches)


Monday, January 13th 2014 at 1:25PM          ▲ 25503  notes          ▲ exercise,









Monday, January 13th 2014 at 1:20PM          ▲ 3737  notes          ▲ exercise,








blogilates:

Time to get a sexy back for sexy exits.

To print, click here.

And thanks to Kim for drawing me so cute!

<3 Cassey

(via heartratehigh-weightlow)


Monday, January 13th 2014 at 12:56PM          ▲ 12512  notes          ▲ exercise,









Monday, January 13th 2014 at 12:36PM          ▲ 9486  notes          ▲ exercise,









Monday, January 13th 2014 at 12:36PM          ▲ 10748  notes          ▲ exercise,








gothamcityfitness:

If you’re having trouble sleeping, do a few reps of these workouts

gothamcityfitness:

If you’re having trouble sleeping, do a few reps of these workouts

(via live-eat-breathe-fit)


Monday, January 13th 2014 at 12:03PM          ▲ 43  notes          ▲ exercise,









Monday, January 13th 2014 at 11:56AM          ▲ 2968  notes          ▲ exercise,









Monday, January 13th 2014 at 11:51AM          ▲ 73  notes          ▲ exercise,









Monday, January 13th 2014 at 11:45AM          ▲ 8640  notes          ▲ exercise,









Monday, January 13th 2014 at 11:44AM          ▲ 6386  notes          ▲ exercise,








my-fit-spirati0n:

eatcleanmakechanges:

surge-to-new-levels-with-fitness:

Eccentric Training for Mass, Strength, and Flexibility 
Eccentric training refers to the negative portion of any movement. At this time the muscle lengthen in comparison to the concentric portion of the lift in which it shortens.
Most people only pay attention to the concentric portion of the lift, or in other words, getting the weight up. They usually forget about the negative portion of the lift and will often just let it fall back down.
However, for best results both portions of the movement are important.In fact, the eccentric portion has been shown to be possibly more important than the concentric portion in creating both muscular mass and strength (1). 
Further research is now showing that eccentric training may also prove to have more benefits in that it increases flexibility. Although more studies need to be done on the subject, research may soon prove that eccentric training may be more beneficial than regular static stretching for injury prevention (2).
So what’s to be taken from all this? Well, don’t drop the weight. Concentrate on putting as much effort on bringing it down as much as you do on bringing it up. If you don’t believe this is worth the effort than try it. I’m sure you will soon come to find that it’s more exhausting than performing just the concentric portion of the movement. 
Take this advice and get bigger, stronger, and more flexible. Doesn’t get any easier than that. 
Sources
http://www.ncbi.nlm.nih.gov/pubmed/18981046
http://bjsm.bmj.com/content/46/12/838.abstract

Good Information

K

my-fit-spirati0n:

eatcleanmakechanges:

surge-to-new-levels-with-fitness:

Eccentric Training for Mass, Strength, and Flexibility 

Eccentric training refers to the negative portion of any movement. At this time the muscle lengthen in comparison to the concentric portion of the lift in which it shortens.

Most people only pay attention to the concentric portion of the lift, or in other words, getting the weight up. They usually forget about the negative portion of the lift and will often just let it fall back down.

However, for best results both portions of the movement are important.In fact, the eccentric portion has been shown to be possibly more important than the concentric portion in creating both muscular mass and strength (1). 

Further research is now showing that eccentric training may also prove to have more benefits in that it increases flexibility. Although more studies need to be done on the subject, research may soon prove that eccentric training may be more beneficial than regular static stretching for injury prevention (2).

So what’s to be taken from all this? Well, don’t drop the weight. Concentrate on putting as much effort on bringing it down as much as you do on bringing it up. If you don’t believe this is worth the effort than try it. I’m sure you will soon come to find that it’s more exhausting than performing just the concentric portion of the movement. 

Take this advice and get bigger, stronger, and more flexible. Doesn’t get any easier than that. 

Sources

  1. http://www.ncbi.nlm.nih.gov/pubmed/18981046
  2. http://bjsm.bmj.com/content/46/12/838.abstract

Good Information

K

(Source: surge-to-new-levels)


Monday, January 13th 2014 at 11:13AM          ▲ 1801  notes          ▲ exercise,








nutrifitblr:

The Miracle Muffin Top Workout

Dumbbell Squat To Shoulder-Press Rotation-With dumbbells at your side, bend into a squat, pushing your hips backward as if you were sitting in a chair. Keep your back straight and your abs engaged.-As you raise your hips to come to standing, press the dumbbells over your head, rotating the torso toward the right, using the side of your abdominals. This should be one fluid movement.-Lower the dumbbells and bend into a squat again. Repeat the shoulder press to the left side.-Alternate sides for 12 total reps.

Towel Leg-Ins -Start in a high plank position with your palms on the ground underneath your shoulders, arms straight, core engaged, with a small towel under the toes of each foot. (If you have an exercise ball, you can use that instead of the towels.)-Use your abdominals to bring both knees in toward your chest. You should be in a crouch position with your knees between your elbows.-Hold for 1 count. Push from your abdominals to slide the towels under your feet back to starting plank position.-Do 12 reps.
Lunge To Overhead Press-Hold the dumbbells at shoulder height.-Start in a lunge position, with your right knee bent 90 degrees in front of you (be careful not to let the knee bend over your toes) and the left knee slightly bent behind you. Imagine a string pulling up from the top of your head, keeping the neck and back long.-As you straighten both legs to come to standing, engage the abs and press the dumbbells up over your head.-Bend the knees to come back to the lunge and lower the weights to shoulder level.-Do 6 reps, then switch legs. (To make this move harder, Montenegro suggests walking forward while doing the lunges.)

nutrifitblr:

The Miracle Muffin Top Workout

  1. Dumbbell Squat To Shoulder-Press Rotation
    -With dumbbells at your side, bend into a squat, pushing your hips backward as if you were sitting in a chair. Keep your back straight and your abs engaged.
    -As you raise your hips to come to standing, press the dumbbells over your head, rotating the torso toward the right, using the side of your abdominals. This should be one fluid movement.
    -Lower the dumbbells and bend into a squat again. Repeat the shoulder press to the left side.
    -Alternate sides for 12 total reps.

  2. Towel Leg-Ins 
    -Start in a high plank position with your palms on the ground underneath your shoulders, arms straight, core engaged, with a small towel under the toes of each foot. (If you have an exercise ball, you can use that instead of the towels.)
    -Use your abdominals to bring both knees in toward your chest. You should be in a crouch position with your knees between your elbows.
    -Hold for 1 count. Push from your abdominals to slide the towels under your feet back to starting plank position.
    -Do 12 reps.

  3. Lunge To Overhead Press
    -Hold the dumbbells at shoulder height.
    -Start in a lunge position, with your right knee bent 90 degrees in front of you (be careful not to let the knee bend over your toes) and the left knee slightly bent behind you. Imagine a string pulling up from the top of your head, keeping the neck and back long.
    -As you straighten both legs to come to standing, engage the abs and press the dumbbells up over your head.
    -Bend the knees to come back to the lunge and lower the weights to shoulder level.
    -Do 6 reps, then switch legs. (To make this move harder, Montenegro suggests walking forward while doing the lunges.)

Monday, January 13th 2014 at 11:12AM          ▲ 665  notes          ▲ exercise,








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