How to Get Great Abs like Instagram Fitness Guys.

Ask any fitness model and you’ll get the same
answer: abs make or break a physique. There’s no bigger indicator of being fit or anything sexier on a man’s body than a ripped six-pack.

Unfortunately, abs are one of the hardest muscle groups to perfect because they require a combination of extremely low body fat and muscle development to achieve. If you want the abs on a Greek statue, try these abs exercises for optimal results.

Make sure you’re taking the right supplements to maximize your results. Men’s workout supplements such as creatine and whey can help increase muscle mass to ensure your abs pop. For a list of supplements to take.



1-Decline Bench Sit-Up:

While standard floor crunches do work, they do not maximize range of motion. If you want to stimulate more muscle fibers to build larger and more defined ab muscles, try the decline-bench sit-up. To start, tilt your bench between 15 and 30 degrees past 180. Lie down on the bench head down so that you are hanging by your legs.

Now, cross your arms across your chest and perform a standard crunch. Exhale as you go up, and inhale as you come down. Focus on contracting the ab muscles without using any momentum during the movement.

2-Hanging Leg Raises:

If you want to build up some mass in your ab muscles, hanging leg raises are your best bet. This exercise can be combined with leg weights or a weighted belt for extra resistance. You will need a pull-up bar to begin. Once in place, grab onto the bar with arms about shoulder width apart, and raise your legs until they are parallel to the floor. Hold them in place for a few seconds, then slowly release and repeat.

You can either bend your legs 90 degrees at the knees or fully extend them for greater difficulty. Hanging leg raises will also build your forearms and shoulders at the same time.

3-Abdominal Hold:

This unique exercise is similar to a freeze in break dancing. The abdominal hold involves supporting yourself with your arms in mid-air for several seconds at the edge of your seat. A sturdy chair is required. To begin, sit tall in your chair with your hands gripping the front edge. The knuckles should point straight ahead.

Then, balance your body weight on your arms to tuck your knees into your chest and lift your feet off the floor two to four inches. Tighten your abs during this hold for at least five to ten seconds before lowering yourself.

4-One Arm Switching Pushup:

The plank is another freeze-type exercise that alternates between left and right side attacks of the midsection. You will begin in the fully-extended push-up position. First, pull one arm to your side, and touch your thigh. The other arm should support your weight for two to five seconds. Bring the raised arm back down to prop you up as you pull up the other arm to your side. Inhale when you bring an arm up, and exhale when it comes back down.

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Today Hottest bodybuilding's Motivation Names On Instagram Right Now is " Rafael Varela".

🏆Muscle Model
🔱@murakamiestetica Dr @wesleymurakami
🌐 Brasilia-DF
📥Contato:rafael.varela2014@hotmail.com.

Instagram is a great repository for photos and videos of insane feats of fitness & bodybuilding. If you're not already doing so,Start with them, and you'll be sure to discover many more fit-minded folks as you fall down the Instagram rabbit hole (don't say we didn't warn you).


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The Best Exercises For Non-Responsive Biceps That Do Not Grow.

Start every single workout with a lot of fixed rails, simple as that Just what you read. Get all training, whether it be back or not, doing bars. And switch between two different divisions:

A - Make 50 bars in the minimum possible time.

B - Make the Most of possible bars within 10 minutes.


In both divisions  you can use as many sets as necessary to complete the training.

÷ Considerations:

The biggest mistake to make the division "A" is trying to do many repetitions on the first series. If you get going or close to failure in all series, that will set off your ability to complete the "challenge" in decent time. The same happens in the division "B". If you start too fast, you will burn very fast to the point of not being able to do a full bar more, defeats the purpose of trying to make bars for 10 minutes. Try to finish each set with 2 repetitions in "reserve tank" in a way that you can re-do the exercise within 10-15 seconds.

 ÷ Suggestions N°2:

This method works best in people who are already able to do 8-10 bars with perfect execution. Otherwise, check with a training partner. And if you can do much more than 10 bars, then add weight - just enough to make it back to get only 8 to 10 repetitions
Be sure to vary your grip on the bar. Change it all you want during your workout. The supinated grip (palms toward you) reach the biceps more; neutral footprint (palms pointed at each other) over the brachial reach; and the pronated (palms forward) fry the coracobrachial.

The Best Smart Ways to Get Motivated Before a Workout.

Are you one of us who sits for hours talking yourself into going to the gym, but to no avail? If you are, then this is for people like you. Motivation is the most important thing when it comes to working out. No doubt about it, if you can motivate yourself to get up and go, the rest is easy.

1 – Set a Strict and Small Goal:

It’s easier to convince yourself to work out when you know there’s an end to it. For example, you will never miss a workout until you lose 5 more pounds. Or promise yourself that you’ll go to the gym until you remove 3cm from your waist. Once you’ve achieved one goal, you can set your eyes on next and continue to climb the ladder.


2 – Go With a Friend:

If you go to work out alone, you might back out and stay home. However, if your friend is also going, he/she will probably make you leave the house! Plus, you wouldn’t want them with firm and sexy bodies, while you’re at home getting fat!

3 – Make Your Workouts Fun:

The lack of adversity in your workouts is probably why you can’t bother to stick to it. Who says that you have to go to the gym every day? Mix things up a bit. Go hiking with friends, or take your bike and just ride, explore. The main aim is to burn calories which you can do outside the gym as well.


4 – Keep Track of Your Accomplishments:

You’ve lost 3 pounds last week, write it down! That’s amazing, and that kind of thing is what will give you the motivation to continue doing what you’re doing. You just need a little reminder that you’ve actually succeeded in something.

5 – Picture Yourself (only slimmer and sexier!):

Imagine how you can transform your body in just a few months. Can you see all those jealous looks when you walk on the beach with those abs? Isn’t that really motivating? The only thing you need to do is get up and go work towards getting that dream body.


6 – Your Workout Playlist:

If you’re bored while working out, make a playlist with songs that give you energy. Music will help you get through your workout session. Plus, listening to music will make the time go faster, and make you forget that you’re tired.

Insanely Motivating Fitness Girls On Instagram That Will Inspire You To Get Fit.

Today our Motivating Fitness Girls On Instagram That Will Inspire You To Get Fit is " Andreia Brazier"

You want to get fit. But you don't want to join a health club -- it's too expensive, there's no gym convenient to you, or maybe you're just the independent type. Or perhaps you're already a gym member, but your schedule has been too manic for you to get away.

That leaves working out at home. But can you really get a great workout without leaving the house?

In today's world, the reality of it is people don't have time to go to a facility every day anyway.

Believe it or not, at Instagram Fitness Pros they encourage folks to exercise at home as much as at the gym. This way, they are more apt to adopt fitness as a lifestyle. "The key thing is that you do something, somewhere, sometime.

Fitness experts say it doesn't take much effort or money to design an effective workout program at home. Things like fit balls, dumbbells, exercise bands or tubing, and push-up bars are an inexpensive way to create a routine that works all the major muscle groups.

But even with no props or machines, you can build muscles and burn calories.

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How To Build Big Broad Shoulder That Stand Out.

The most important exercises, without which growth can not back muscles are pull-ups, deadlifts and pull the bar to the waist in the slope. Pull-ups are an exercise, directly affecting the increase in the width of the back.

Deadlift is working fascia and longitudinal muscles of the back, substantially increasing their weight, thrust rod to the belt  engage the rhomboids and latissimus dorsi is also responsible for increasing the size and scope of the muscles.

How to build broad back?

 The first exercise to create a broad back are pull-ups. Complicated variation, allowing the use of more weight is Pulldown exercise sitting , simplified - pulling in "Gravitrone."

Using counterweight simulator "Gravitron" allows to catch up with less weight, which is important for those who are unable to perform the exercise with the weight of his body. In addition, beginners can use the pull-enabled trainer.

•Security Basics

Since most of the exercises to work out back muscles exert pressure on the spine, errors technology and the use of too much weight are fraught with displacement of the vertebrae, a pinched nerve and herniated discs.

Before training warm up muscles using warm-up, during exercise, make sure that your spine is not bent, the back is straight and your shoulders straightened. Try to observe the trough back in the mirror.


•Help for back pain

Back injury resulting from improper training can be divided into two types: requiring medical advice and does not require it. If you feel a sharp pain, do not self-medicate and be sure to see your doctor.

If you feel that you are just a little foot injury, use the ointment on the basis of ketoprofen (brand "Fastumgel" and others), as well as refer to the sports masseur. Remember that this massage is extremely useful for muscle growth .

•Features of training on the bar

Correctly perform pull-ups on the bar are a great way to develop muscles. Standard practice involves 25 repetitions, the use of different types of grips and a constant increase in the number of approaches.

Start to catch up with one conventional approach grip (palm facing down), increase the number of sets of five, and then enter the reverse grip (palm facing up). After this, vary the width of the Hands of narrow to wide.


The main exercise for the development of broad back is legal tightening. During training, it is important to keep in mind about the technique of execution, never bend your back and do not use too much curb weight.

How to Gain Muscle Even if You Are Skinny.

Gaining muscle isn’t a privilege only those who are physically large get to enjoy.While it is true that certain types of people have an easier time building muscle and keeping it on, the body type of a person generally has no impact on their ability to bulk up.

So long as a person is actively and consistently engaging in the types of physical activities that promote new muscle growth and is observing a healthy diet and lifestyle, even skinny people can gain muscle quickly and easily.There are seven ways to gain muscle that require little more than focus, determination and the right technique.

1- Eat More Food:

When people indicate they have difficult time gaining muscle, it is traditionally because they’re not eating enough.By eating more and monitoring your calorie intake, you can start increasing the amount of energy your body absorbs and converts into essential nutrients and minerals, all of which aid in new muscle development.To gain muscle as a skinny person, you need to be eating 20 times your body weight in calories on a daily basis. If you weigh 120 pounds, for example, you should be eating 2400 calories per day at a minimum.Many smart phone applications exist that allow you to track your calorie intake on an ongoing basis. Once you have eaten 20 times your body weight in calories for a period of two weeks, begin adding 500 calories per day. So long as you gradually ramp up the calories you’re consuming, you won’t feel like you’re eating too much and you will start quickly putting on new muscle when paired with a workout routine.

2- Eat More Often:


Another reason why skinny people have a difficult time gaining muscle is because they aren’t eating often enough. If you don’t eat on a regular basis throughout the day, your body begins to go into “survival mode.”Your body will begin burning muscles in an attempt to create the fuel you need to carry on about your normal activities. To gain the most amount of muscle, eat six times a day.The most important meal you should be eating is breakfast. If you don’t start the day with a larger meal, your body will begin burning muscles for energy as soon as you wake up. Make sure you’re eating breakfast every day at around the same time.Afterwards, eat meals every three or so hours. Not all meals you eat throughout the day need to be large ones. You can start out your day with a big breakfast, followed by a late morning snack, followed by a large lunch, followed by another snack. So long as you’re eating on a regular basis, your body will never enter into survival mode. It is important to alternate meal sizes to keep your body guessing and your metabolism stimulated.If you eat 600 calories for breakfast, for example, eat a snack that is around 400 calories three hours later.

3- Eat Foods That Are High in Calories:

When people start trying to live a healthier lifestyle and gain muscle, they often get the mistake impression that eating healthier foods is always better.Vegetables have a large number of health benefits, but they aren’t the best food to consume when it comes to building muscle. Eating foods that are high in calories on a regular basis will help promote new muscle growth.Oats, pasta, breads and other whole grain carbs are excellent sources of calories that your body can put to good use. 200 grams of pasta, for example, is 700 total calories. When eating high calorie food, take care to not eat foods that are high in sugar and fats, as well. Calories are also an important source of fuel for your body which it then converts to energy.By eating more calories before and after workouts, you can go into your next weight training routine with increased energy that will translate to increased efficiency.

4- USE SUPPLEMENTS:

While your body can get all the vitamins and minerals it needs from eating the right foods, you can also put on a significant amount of muscle through the careful use of supplements in addition to a workout routine.If you’re trying to up your calorie and protein intake, for example, you can use a protein powder like Creatine. When choosing a supplement, get one that does not have added artificial sweeteners or ingredients like soy or corn.Those ingredients will actually be counterintuitive when it comes to putting on muscle. Look for supplements with probiotics and enzymes that will help maintain a strong digestive system. Vary the supplements you’re taking depending on when you plan on working out.If you take Citrulline, for example, you should take approximately six to eight grams between a half hour and an hour before you exercise. Beta-Alanine should be administered in doses of two to five grams between 30 and 60 minutes prior to a workout for the best results.