rachitha-pti-blog

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Beach training Sunday - The sand acts as a wonderful natural resistance. Its obviously harder to walk or run on sand because of its density, movement when it shifts, and uneven levels. When we have resistance on our legs, they are forced to work harder and will then build muscle. Sand running (or walking) will require you to use full range of motion which will stretch your muscles more than running on pavement will. Because of this, you can burn almost twice as many calories for the extra effort youre putting in. ✔ https://www.instagram.com/p/BpLx1POHkla2MfUo0NdHLpU9PwLP1s4CQJoA6A0/?utm_source=ig_tumblr_share&igshid=w7qe5zaxlzfi

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You will find most people train at the same time on the same days, so be sure to exchange smiles and comments with countless familiar faces 😊✔ #gymmates https://www.instagram.com/p/BpHMAe5HHKcuusgFm21MFKXANyFzbR-hN4TlUo0/?utm_source=ig_tumblr_share&igshid=1irp9zautwz4t

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Enjoy this beautiful weather and have a Have a great weekend everyone ✌ https://www.instagram.com/p/BoUEBhaHQddytTY3GFJ8n_m37muWhYzxFyYUs80/?utm_source=ig_tumblr_share&igshid=j0glkz4y3hce

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When you’re by yourself for a majority of the day and night you learn to be comfortable in your own skin, in your own mind. Most people avoid being by themselves at all costs, but you learn to embrace it by travelling by yourself ✌ --------------------------------------------------------------------------------- #srilanka #kandy #travel #instatravel #travelgram #tourism #instago #wanderlust#instatravelling #instavacation #postcardsfromtheworld #traveldeeper #travelstroke #travelling #trip #traveltheworld #igtravel #getaway #instago #travelpics #wanderer #travelingram #mytravelgram #visiting #travelphotography #solotravel #instago #worldingram (at Victoria Dam)

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When it comes to proper close grip bench press form, your goal should always be to keep your wrists and elbows in line so that they are directly “stacked” on top of each other as you raise and lower the bar. In order to do this, youll want to grab onto the bar using a shoulder width grip. Shoulder width is narrow enough to effectively maximize the stress on your triceps, but its also wide enough that your wrists and elbows will be protected at the same time👍

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Remember that the RDL is different than a conventional deadlift. Its all about placing tension on the hamstrings and disengaging the quads. So remember these two cues: 1 – Keep the hips high. First slightly bend the knees. For the RDL, the knees should be "soft" and not totally straight. Now bend down or hinge, but keep those hips high. 2 – Push the bar towards the ground. Use this cue during the lowering phase of the lift. Dont just let gravity pull the bar down,actively push it there, then push your hips forward and squeeze the glutes. This will help you to keep your hamstrings tense throughout the lift.

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I dont endorse " Lazy Sunday " 😏

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Instead of having one day devoted to doing every row variation under the sun, try rotating horizontal and vertical pulls and rows throughout the week. Use a heavy weight for every variation rather than going all out for the first two exercises and then having to settle for less load during the subsequent exercises!

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Let your muscles lift the weight, not your ego. Most lifters have a tendency to excessively load the bar and end up using way too much momentum to move weight. While their intentions may be good, losing position, raising the chest, flexing the spine, and doing total body convulsions to complete the lift do more harm than good. Hold solid joint position, drop the weight a bit, and train what you mean to train!

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When your opinion of yourself goes up then youll stop trying to get so much validation and attention from other people. You become less needy and find an inner stability even when your world might be negative or uncertain at times.The increasing self esteem and self love also makes you feel more deserving of good things in life and so youll self sabotage less and go after what you deep down want with more motivation and focus than ever before.🤘

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3 sets of Front Squats + 3 sets of Back Squats +5 sets of Iso Leg Press + 2 Sets of Iso Leg Extensions .

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Doing Legs on Sunday - The mind is a powerful thing, with the right attitude you can go from feeling sluggish to energetic and ready to hit up the gym. Set some reachable goals for yourself. This will make you want to go to the gym more often even when feeling tired and help overcome fatigue 🤘

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Followed a 5x5 Deadlift session today !Pulling big numbers off the floor translates to better core, back, leg, and grip strength as well as overall conditioning, rest periods were 2-3 minutes between sets for the main exercise (deadlifts) and 90 seconds between the accessory lifts.

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Train chest twice a week, or every 3 to 5 days with two different rep ranges. You don't need 30 sets of chest coming from 10 different exercises! Instead, pick 3 to 4 exercises to get really good at, and then split them . 》(This is my personal advice)

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When doing Dumbbell pullovers make sure not to allow too much elbow bend and turning the movement into a triceps exercise.this exercise is often considered a semi high risk for those with shoulder issues. it is mainly because most lifters use too much range of motion and overstretch in the bottom position.concentrate on keeping the shoulders moderately depressed and retracted, even in the stretched position. This is critical for avoiding excessive range of motion that can lead to joint stress and shoulder injuries. That would be the two tips for today , hope this helps 🏋🤘

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When doing an isolation exercise like the standing cable crunch or kneeling cable crunch , there are two things you have to do: 1.Before starting a rep, contract the abs as hard as possible. Imagine youre about to get punched in the gut. Every rep should start this way. 2.When initial tension is established, curl your torso. When you roll forward and reach the end of the range of motion, again tense the abs as hard as you can and return to the starting position. Hope this cues help ! 🏋

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Dear Ab's its time ! (at Marawila, Sri Lanka)