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60% off all AX programs - http://athleanx.com/x/24-workouts Subscribe to this channel here - http://youtube.com/user/jdcav24 There are lots of different variations of the bench press; barbell, dumbbell and machine to name a few. That said, is one better than the other for building a better chest? In this video, I’m going to pit them all head to head in an iron face off challenge. I will go over the pros and cons of each version of the bench press exercise to land on one ultimate winner when it comes to your training. That said, we start off with the dumbbell bench press. I’m using the flat bench version of this exercise throughout the video rather than an incline or decline so that we keep one variable of bench angle out of the decision. With the dumbbell bench press we have the opportunity to weight the exercise quite a bit, making it a good option for progressive overload. The issue however is the amount of shoulder stability that is required because of the independent motion of the dumbbells vs the fixed bar you use in a barbell bench press. That said, the mechanics of the press are even a little different. With the barbell bench press, the weights are wider apart and balanced equally around your hands in almost a see-saw mechanics. The dumbbells have all of their weight distributed in a much smaller amount of space (your hand) making it more difficult to support their motion. Back to the dumbbell press however, you gain some additional range of motion here that you are not afforded with the barbell bench press. This is because the hands are not fixed on a bar and therefore can travel towards each other into adduction towards the top of the movement. This extra range of motion does require more control and time under tension however making this somewhat more difficult than the straight up and down bar path of the bench press. Do not make the mistake of thinking that the adduction that does occur here in this bench press variation is resisted however. Side to side motion of the dumbbells at the top is not altered by the downward force of gravity. You may feel more going on in your chest because you are able to actively contract your chest and feel the squeeze as it does so. This just isn’t occurring under any additional resistance and it is something worth noting since it is something people point to as an advantage of dumbbell bench that really is not an advantage. The standing machine press does provide you with a greater opportunity to resist adduction of the arms, but at a cost. It requires a tremendous amount of core stability to counteract the push of the weights away from your body, and even more so, the slow return of the weights back to the stack. If you have a weak core you will not be able to match your true pressing strength ever with this variation of a bench and will therefore be selling your capabilities short. Even the laying down version of the machine cable bench is limited by the ability to “curl” the weight into position to even start performing your reps. The overall winner becomes the barbell bench press. Though slightly limited in its range of motion, it does allow for the greatest amount of progressive overload and strength building. You can press up to 20 percent more weight in this version than you can the dumbbell version as a matter of fact. If you were seeking pure strength, the barbell is the clear choice for these reasons. If you wanted an additional hypertrophy boost you would simply bookend this exercise with another that you could do standing that would overload adduction more significantly. My choice here would be the 3D crossover. For a complete program that includes the winners of all the iron face offs as well as the best step by step workouts for building ripped athletic muscle, be sure to head to the link below and start training like an athlete with the ATHLEAN-X Training Programs. For more videos on the best exercises for each muscle group as well as the best workouts for building mass and strength, be sure to subscribe to our channel at the link below and turn on notifications so you never miss a new video when it’s published.

Boost your endorphins with this high-intensity workout that fuses cardio with Pilates moves. Celebrity trainer Kit Rich has designed this full-body workout to challenge you, and her inspiring personality will keep you motivated throughout. Enjoy a cup of Yogi Green Tea Kombucha Tea to keep your good vibes all day long. If you love this workout, you can find more from Kit on her Glow shop:https://glow.popsugar.com/@KitRich POPSUGAR Fitness offers fresh fitness tutorials, workouts, and exercises that will help you on your road to healthy living, weight loss, and stress relief. Check out Class FitSugar, our do-it-along-with-us, real-time workout show hosted by Anna Renderer, who will inspire you to sweat alongside fitness experts and Hollywood s hottest celebrity trainers. Class FitSugar regularly covers the most buzzed-about workout classes and trends, including the Victoria s Secret workout, Tabata, P90X, Bar Method, and more. Subscribe to POPSUGAR Fitness! https://www.youtube.com/subscription_center?add_user=popsugartvfit Like us on Facebook! https://www.facebook.com/PopSugarFitness/ Check us out on Instagram! https://www.instagram.com/popsugarfitness/ Eat Clean With POPSUGAR Get a full 2-week clean-eating plan with our brand-new app! 70 recipes for breakfast, lunch, dinner, snacks, and treats, simple shopping lists, and more! Get the app here: https://itunes.apple.com/us/app/clean-eating-plan-and-recipes/id1262482098?mt=8 Visit POPSUGAR! https://www.popsugar.com/fitness/30-Minute-High-Intensity-Cardio-Pilates-Workout-45668579

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This no equipment cardio workout will get your metabolism going in the best way possible... Join http://www.gymra.com for free! Experience our FREE app: http://gymra.com/app 365 workouts & stream over 500 videos on-the-go. Complete details for this workout: https://www.gymra.com/instaview/17In7L2iE5M More by Melina here: https://www.youtube.com/playlist?list=PLsPcs4lOzaD0BTYGd2SQwEhWtFUecxhOM More cardio workouts: https://www.youtube.com/playlist?list=PLsPcs4lOzaD19MaOusgNDSBY79K0DDZuu Over 50 free workout programs, 1000 s of on-the-go exercises & a customization tool to create your own workout - for all fitness levels: http://www.gymra.com Look for us on: Amazon (https://www.amazon.com/v/gymra) Roku (https://channelstore.roku.com/details/90745/gymra) Try one of our programs to get fit fast: https://www.gymra.com/program/21daytransformation https://www.gymra.com/program/30daysofyoga https://www.gymra.com/program/bellynbooty https://www.gymra.com/program/feeltheburn https://www.gymra.com/program/cabs (cardio + abs) Over 50 free workout programs, 1000 s of on-the-go exercises & a customization tool to create your own workout - for all fitness levels: http://www.gymra.com © GymRa 2019. All Rights Reserved. *Connect & chat with us* http://www.gymra.com http://blog.gymra.com http://www.pinterest.com/gymra http://www.facebook.com/gymra http://www.instagram.com/gymra http://www.gymra.tumblr.com http://www.twitter.com/gymrafitness https://www.amazon.com/v/gymra https://channelstore.roku.com/details/90745/gymra https://appadvice.com/tv/app/gymra/1116836551 https://itunes.apple.com/us/app/gymra/id1133046550?mt=8 https://play.google.com/store/apps/details?id=com.gymra.app&hl=en

Full Moon/Lunar Eclipse Yoga Practice for Women - Yin Yoga Class 📘 FREE BEGINNER YOGA GUIDE https://www.brettlarkin.com/masterthebasics 💎 7 DAY CHAKRA CHALLENGE https://www.brettlarkin.com/chakra ✨ ONLINE YOGA TEACHER TRAINING https://www.brettlarkin.com/online-yoga-teacher-training/ This is a Yin Yoga Class where we re going to actually start with some pranayama or breathing exercise and then do a meditation to get connected to get connected to the lunar abundant feminine energy that s always available to us and then we re going to do two different long yin holds to shift us from doing into being and to shift us from achieving into receiving and then we ll take a juicy long savasana. So if you ve been stressed if you re a type-a and you need to calm down and ground this is the perfect class for you. Meet Yin Yoga - Full Class for Beginners: https://youtu.be/Qjdlq5rNLag From my ❤️ to yours, Namaste.. Please don’t forget to subscribe! BrettLarkinYoga ☮️ Website: https://www.brettlarkin.com/ ☮️ Facebook: https://www.facebook.com/LarkinYoga/ ☮️ Instagram: https://www.instagram.com/larkinyogatv/ ☮️Twitter:: https://twitter.com/LarkinYogaTV 💎💎💎💎👇 MORE AWESOME RESOURCES 👇💎💎💎💎 ✔ Try UPLIFTED: Download ALL Classes + Exclusive Content ✔ https://www.brettlarkin.com/uplifted/ 🎵 YogaHacks Podcast on iTunes 🎵 https://itunes.apple.com/gb/podcast/yogahacks-using-yoga-to-make/id1021412082 ☀️ Yoga for Real Beginners: Pure Beginner Series ☀️ https://www.brettlarkin.com/beginner 🔥 Online Yoga Teacher Training & Bridge Program 🔥 https://www.brettlarkin.com/online-yoga-teacher-training/ 🔹🔹🔹🔹👇FREE CHALLENGES👇🔹🔹🔹🔹 📿Chakra Challenge 📿 https://www.brettlarkin.com/chakra 🌸 8-Day Detox Challenge 🌸 https://www.brettlarkin.com/8daydetox ✍️ Combine Yoga, Meditation & Journaling ✍️ https://www.brettlarkin.com/ritual 📖 Get The Uplifted Yoga Journal 📖 https://www.brettlarkin.com/uplifted-journal/ 💪 Do the Yoga Sculpt Challenge 💪 https://www.brettlarkin.com/sculpt 👪 ??Questions?? Join my Facebook Group 👪 http://yogahackscommunity.com/ 👚 Get your Yoga Gear at Yoga Outlet 👚 http://bit.ly/yogaprops (I ♥ them + they help support me, my channel & free yoga!!) Many of my sequences and meditation are inspired by my beloved teachers: Alan Finger, Anodea Judith, Gurmukh, Rod Stryker, Elena Brower, Kia Miller and Guru Singh Full Kundalini Kriyas are from KRI (Kundalini Research Institute), Kia Miller or Guru Singh. Train with me and many of my favorite teachers at BrettLarkin.com Uplifted Yoga Inc - Disclaimer Please consult your physician before taking on any new fitness regime. In participating in this exercise program, you agree that you are doing so at your own risk. You should understand that when participating in any exercise program, there is the possibility of physical injury. Please be mindful and listen to your body. In voluntarily participating in these exercises, you assume all risk of injury to yourself, and agree to release and discharge Uplifted Yoga Inc from any and all claims or causes of action, known or unknown, arising out of Uplifted Yoga Inc’s negligence. #FullMoon #LunarEclipse #YinYoga

Beginners yoga flow is a 20 minute total body workout and day 20 of out beginners yoga 30 day challenge. If you want to get a daily inspirational email from me and a free core class click here https://www.myyogapal.com/core-sign-up We Would Love To Have YOU As A Part Of Our Intro Email fightmasteryogaintro@gmail.com your horizontal clip saying "Hi I m __ from __ and you re practicing Fightmaster Yoga" to be featured Join the community https://patreon.com/fightmasteryoga Give a one time donation: https://www.paypal.com/donate/?hosted_button_id=VNCTTYTH5MX2C For Amazon purchases use this link http://www.amazon.com/?tag=fightyoga-20 Subscribe for new yoga videos! http://bit.ly/1mzfCpl All your strength comes from the core. Get my free core class here https://www.myyogapal.com/core-sign-up and develop strength where you need it most. Welcome to the Fightmaster Yoga channel! Yoga videos to make you feel better. Life is hard. I know what it feels like to be overwhelmed, overweight and either depressed or stressed out. I ve been there. My name is Lesley Fightmaster. I am a yoga teacher trainer. I have taught thousands of classes. I ve seen amazing transformations in people just like you. New to yoga? Try my 30 day yoga for beginners and beginners yoga playlists. For a yoga workout try my hatha yoga happiness program or yogafix90. Also find yoga for weight loss, total body yoga, vinyasa yoga, and Ashtanga classes. Each class is a full body yoga stretch. You might also enjoy my detox yoga, energizing yoga, morning yoga or yin yoga for deep stretching. If you practice even 10 minutes a day I guarantee you will feel better. Subscribe to this channel because yogi s around the world have changed their lives for the better and you can too. #yoga #Hatha #vinyasa For more details please visit Our Website - www.fightmasteryoga.com Public Email - fightmasteryoga@gushcloud.com LET S CONNECT! Facebook - https://www.facebook.com/fightmasteryoga Instagram - http://instagram.com/fightmasteryoga Twitter - https://twitter.com/fightmasteryoga Google+ - https://plus.google.com/u/0/b/108016366397735931600/+Fightmasteryoga Community - https://patreon.com/fightmasteryoga Amzon product link - https://www.amazon.com/?tag=fightyoga-20

Welcome to your Dedicate Day 19 yoga practice! You know how to listen to your body. So today, we start with some supine pranayama (and a little philosophy of course too) and we pull back another layer of the onion. Dedicate these 20 minutes to listening to what matters most. WATCH the Ujayi Foundations Of Pranayama Video Here: https://www.youtube.com/watch?v=IQrsJ-yZWV8 Let me know how today s session felt for you in the comment section down below! - - - - - - - - - - ❤️ WELCOME to the Yoga With Adriene YouTube channel! Our mission is to connect as many people as possible through high-quality free yoga videos. We welcome all levels, all bodies, all genders, all souls! SUBSCRIBE to the channel and join our global movement! ❤️ https://www.youtube.com/user/yogawithadriene?sub_confirmation=1 - - - - - - - - - - Yoga With Adriene, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself.

Quer começar (e não sabe como ou por onde) ou ainda é iniciante na prática de yoga? Essa série é perfeita pra você!!! 🔎 SOBRE A SÉRIE: Bem vindos ao quarto dia do programa de yoga para iniciantes! Nessa série você vai aprender o "passo a passo" de como praticar yoga em casa para que possa aproveitar o máximo das aulas e fazer seu exercício em casa sem se lesionar, também! Até agora, vimos tudo sobre como se comportar e o que você deve buscar durando sua prática. Agora vamos começar a desenvolver nossa técnica - pra aprender a nos desenvolvermos fisicamente da maneira mais adequada e eficiente - enquanto trabalhamos o nosso corpo e nos preparamos pra aulas mais avançadas. Caso queira saber mais, veja a introdução da série: https://youtu.be/_uuPyvhnQAs ⚠ EI, QUE TAL APROVEITAR O MÁXIMO DA AULA? ⚠ - Escolha uma meditação antes de começar! (veja as contraindicações também) Playlist de meditações: https://www.youtube.com/watch?v=E_feLp1WlTc&list=PLliphiBhRpFj-vR0cXRVlBMGey4d_H0wQ - MEDITE durante o savasana (postura de relaxamento do final da aula) 🙏 - Volte pro vídeo e VEJA OS BENEFÍCIOS que teve com as posturas!🤸‍♀ - TIRE SUAS DÚVIDAS sobre as posturas no meu insta! (Posturas abaixo) 👇 - Dúvida ou não, DEIXE UM COMENTÁRIO! Vou adorar conversar com vocês e é MUITO MOTIVADOR compartilhar experiências da prática!❤ - Se gostou, curta o vídeo e comente, pra que o Youtube espalhe essa aula e mais pessoas possam compartilhar dessa prática também! Vai me ajudar MUITO!❤❤ - Pode mandar também pra aquela pessoa querida que vai gostar de ser lembrada e vai se sentir melhor com essa prática! 🤸 ALGUMAS POSTURAS DA AULA 🤸 Enquanto eu não posto os vídeos das posturas, podem dar uma olhada nas dicas que dou no meu insta! Vrksasana (Postura da Árvore) http://bit.ly/InstaArvore Virabhadrasana III (Postura do Guerreiro 3) http://bit.ly/InstaGuerreiro3 Ardha Chandrasana (Postura da Meia Lua) http://bit.ly/InstaArdhaChandrasana Jathara Parivartanasana (Torção Deitada) http://bit.ly/InstaTorcaoDeitada ❌CONTRAINDICAÇÕES ❌ Pressão baixa Tadasana Vrksasana Ardha Chandrasana Pressão alta Adho Mukha Svanasana – (apoie a cabeça em um bloco ou bolster) Vrksasana - (não levante os braços) Virabhadrasana III Problemas no pescoço Indicação: Mantenham o pescoço na posição neutra Ardha Chandrasana Problemas nas costas/coluna Urdhva Prasarita Eka Padasana Jathara Parivartanasana Problemas no coração Anjaneyasana Problemas nos Joelhos Urdhva Prasarita Eka Padasana Gravidez Adho Mukha Svanasana – (confirme com seu médico se você pode fazer) Savasana - (deite virada para o lado esquerdo com uma manta entre a barriga e o chao, outra na cabeça e um bolster ou travesseiro entre as pernas)

Beginners yoga flow is a 20 minute detox class and day 19 of our beginners yoga 30 day challenge. If you want to get a daily inspirational email from me and a free core class click here https://www.myyogapal.com/core-sign-up We Would Love To Have YOU As A Part Of Our Intro Email fightmasteryogaintro@gmail.com your horizontal clip saying "Hi I m __ from __ and you re practicing Fightmaster Yoga" to be featured Join the community https://patreon.com/fightmasteryoga Give a one time donation: https://www.paypal.com/donate/?hosted_button_id=VNCTTYTH5MX2C For Amazon purchases use this link http://www.amazon.com/?tag=fightyoga-20 Subscribe for new yoga videos! http://bit.ly/1mzfCpl All your strength comes from the core. Get my free core class here https://www.myyogapal.com/core-sign-up and develop strength where you need it most. Welcome to the Fightmaster Yoga channel! Yoga videos to make you feel better. Life is hard. I know what it feels like to be overwhelmed, overweight and either depressed or stressed out. I ve been there. My name is Lesley Fightmaster. I am a yoga teacher trainer. I have taught thousands of classes. I ve seen amazing transformations in people just like you. New to yoga? Try my 30 day yoga for beginners and beginners yoga playlists. For a yoga workout try my hatha yoga happiness program or yogafix90. Also find yoga for weight loss, total body yoga, vinyasa yoga, and Ashtanga classes. Each class is a full body yoga stretch. You might also enjoy my detox yoga, energizing yoga, morning yoga or yin yoga for deep stretching. If you practice even 10 minutes a day I guarantee you will feel better. Subscribe to this channel because yogi s around the world have changed their lives for the better and you can too. #yoga #Hatha #vinyasa For more details please visit Our Website - www.fightmasteryoga.com Public Email - fightmasteryoga@gushcloud.com LET S CONNECT! Facebook - https://www.facebook.com/fightmasteryoga Instagram - http://instagram.com/fightmasteryoga Twitter - https://twitter.com/fightmasteryoga Google+ - https://plus.google.com/u/0/b/108016366397735931600/+Fightmasteryoga Community - https://patreon.com/fightmasteryoga Amzon product link - https://www.amazon.com/?tag=fightyoga-20

Our very first feeding program last Dec 18 @ The Orphanage of Jesus,Mary and Joseph (Binan,Laguna Philippines) More to come...

Welcome to your Day 18 Dedicate practice! A 20-minute practice to stretch, strengthen and anchor you in love. I love this program because it really proves that you can get strong, toned, more flexible, and stable in your body without having to push, crunch or put yourself down. Today’s session is an opportunity to lovingly connect to yourself but also to the community, and I don’t just mean Yoga With Adriene. Humanity. The world. Love rules. It starts with you. Chant it with me… Self Love Now! See you on the mat! Share how you are feeling in the comment section down below. Namaste. - - - - - - - - - - ❤️ WELCOME to the Yoga With Adriene YouTube channel! Our mission is to connect as many people as possible through high-quality free yoga videos. We welcome all levels, all bodies, all genders, all souls! SUBSCRIBE to the channel and join our global movement! ❤️ https://www.youtube.com/user/yogawithadriene?sub_confirmation=1 - - - - - - - - - - Yoga With Adriene, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself.

A pocos nos gusta levantarnos y hacer ejercicio antes incluso de quitarnos las legañas de cada noche. Pero nuestro cuerpo necesita movimiento y estimulación para recargar las pilas cada mañana, y poder afrontar así el día con mayores energías. Por eso les traigo esta rutina de abdominales express para que la hagan antes de meterse a la ducha, en ayunas por supuesto. Muchos diran que yo estoy loco ya que no es nada sencillo exigirle a el cuerpo un plus de movimiento a esas horas de la mañana, y mucho menos apenas te despiertas, pero ten en cuenta que si haces esta rutina rapidamente mejorará tu humor y te sentiras mejor contigo mismo/a por lo que tus mañanas son el momento perfecto para añadir un poco de actividad a tu día. Si te animas y le quieres meter un poco mas de actividad al cuerpero aqui te recomiendo esta rutina. https://youtu.be/8KpUYBMLfFU Lo mas importante es que no dejes de sonreir. jajajajaja REDES SOCIALES: canal de youtube: https://www.youtube.com/turbofausto ---------------------------------------------------------- Canal de Vlogs: https://www.youtube.com/turbobarzz ----------------------------------------------------------------- Instagram: https://www.instagram.com/turbosteps/ ------------------------------------------------------------------- Twitter https://twitter.com/Turbosteps

Beginners yoga flow is a 20 minute class and day 18 of our beginners yoga 30 day challenge. If you want to get a daily inspirational email from me and a free core class click here https://www.myyogapal.com/core-sign-up We Would Love To Have YOU As A Part Of Our Intro Email fightmasteryogaintro@gmail.com your horizontal clip saying "Hi I m __ from __ and you re practicing Fightmaster Yoga" to be featured Join the community https://patreon.com/fightmasteryoga Give a one time donation: https://www.paypal.com/donate/?hosted_button_id=VNCTTYTH5MX2C For Amazon purchases use this link http://www.amazon.com/?tag=fightyoga-20 Subscribe for new yoga videos! http://bit.ly/1mzfCpl All your strength comes from the core. Get my free core class here https://www.myyogapal.com/core-sign-up and develop strength where you need it most. Welcome to the Fightmaster Yoga channel! Yoga videos to make you feel better. Life is hard. I know what it feels like to be overwhelmed, overweight and either depressed or stressed out. I ve been there. My name is Lesley Fightmaster. I am a yoga teacher trainer. I have taught thousands of classes. I ve seen amazing transformations in people just like you. New to yoga? Try my 30 day yoga for beginners and beginners yoga playlists. For a yoga workout try my hatha yoga happiness program or yogafix90. Also find yoga for weight loss, total body yoga, vinyasa yoga, and Ashtanga classes. Each class is a full body yoga stretch. You might also enjoy my detox yoga, energizing yoga, morning yoga or yin yoga for deep stretching. If you practice even 10 minutes a day I guarantee you will feel better. Subscribe to this channel because yogi s around the world have changed their lives for the better and you can too. #yoga #Hatha #vinyasa For more details please visit Our Website - www.fightmasteryoga.com Public Email - fightmasteryoga@gushcloud.com LET S CONNECT! Facebook - https://www.facebook.com/fightmasteryoga Instagram - http://instagram.com/fightmasteryoga Twitter - https://twitter.com/fightmasteryoga Google+ - https://plus.google.com/u/0/b/108016366397735931600/+Fightmasteryoga Community - https://patreon.com/fightmasteryoga Amzon product link - https://www.amazon.com/?tag=fightyoga-20

Welcome to your Day 17 Dedicate practice! The first 7 minutes of this 26-minute practice serves up a meditation and delicious floor work. Then, we stay low to the ground today choosing to ride the wave of the breath with a commitment not to mastering, but to learning. Are you working for yourself? Or against? Expect a lot of love for the lower back and low belly. What have you learned so far on this journey? Tell us how you are feeling in the comment section down below! - - - - - - - - - - ❤️ WELCOME to the Yoga With Adriene YouTube channel! Our mission is to connect as many people as possible through high-quality free yoga videos. We welcome all levels, all bodies, all genders, all souls! SUBSCRIBE to the channel and join our global movement! ❤️ https://www.youtube.com/user/yogawithadriene?sub_confirmation=1 - - - - - - - - - - Yoga With Adriene, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself.

When it comes to bodybuilding one often thinks of the West Coast, muscle beach, and Gold s Gym - the birthplace of bodybuilding as we know it. But the sport doesn t just exist inside only of those gyms. Gods Of Iron Pro Gym is a bodybuilding gym that shows the true essence of bodybuilding. The owners of the academy, Adam Andler and Sheila Amdler, are Dragon Pharma Athletes and will show you in this video about their history and their relationship with bodybuilding.

Quer começar (e não sabe como ou por onde) ou ainda é iniciante na prática de yoga? Essa série é perfeita pra você!!! 🔎 SOBRE A SÉRIE: Bem vindos ao terceiro dia do programa de yoga para iniciantes! Já vimos como devemos pensar e respirar durante a prática, agora vamos ver como entender o seu corpo e adaptar as posturas às SUAS necessidades, evitando lesão e aproveitando melhor as aulas! Nos próximos dias usaremos o "passo a passo" da prática que aprendemos pra entender como adquirir mais equilíbrio, flexibilidade e força. Tudo isso, enquanto nos desenvolvemos melhor fisicamente, para que possamos melhorar tecnicamente, fisicamente e mentalmente nossa prática! Caso queira saber mais, veja a introdução da série: https://youtu.be/_uuPyvhnQAs ⚠ EI, QUE TAL APROVEITAR O MÁXIMO DA AULA? ⚠ - Escolha uma meditação antes de começar! (veja as contraindicações também) Playlist de meditações: https://www.youtube.com/watch?v=E_feLp1WlTc&list=PLliphiBhRpFj-vR0cXRVlBMGey4d_H0wQ - MEDITE durante o savasana (postura de relaxamento do final da aula) 🙏 - Volte pro vídeo e VEJA OS BENEFÍCIOS que teve com as posturas!🤸‍♀ - TIRE SUAS DÚVIDAS sobre as posturas no meu insta! (Posturas abaixo) 👇 - Dúvida ou não, DEIXE UM COMENTÁRIO! Vou adorar conversar com vocês e é MUITO MOTIVADOR compartilhar experiências da prática!❤ - Se gostou, curta o vídeo e comente, pra que o Youtube espalhe essa aula e mais pessoas possam compartilhar dessa prática também! Vai me ajudar MUITO!❤❤ - Pode mandar também pra aquela pessoa querida que vai gostar de ser lembrada e vai se sentir melhor com essa prática! 🤸 ALGUMAS POSTURAS DA AULA 🤸 Enquanto eu não posto os vídeos das posturas, podem dar uma olhada nas dicas que dou no meu insta! Adho Mukha Svanasana (Cachorro Olhando Para Baixo) http://bit.ly/InstaAdhoMukha Vrksasana (Postura da Árvore) http://bit.ly/InstaArvore Virabhadrasana I (Postura do Guerreiro 1) http://bit.ly/InstaGuerreiro1 Virabhadrasana 2 (Postura do Guerreiro 2) http://bit.ly/InstaGuerreiroII Upavishta Konasana http://bit.ly/InstaUpavishtaKonasana Jathara Parivartanasana (Torção Deitada) http://bit.ly/InstaTorcaoDeitada ❌CONTRAINDICAÇÕES ❌ Problemas nos Joelhos Indicação: Colocar manta, toalhas enroladas ou blocos embaixo dos joelhos Sukhasana – Balasana - (evite essa postura) Problemas nas costas/coluna Upavistha Konasana – (sentar em uma almofada e manter a coluna esticada) Jathara Parivartanasana Problemas no pescoço Indicação: Mantenham o pescoço na posição neutra Virabhadrasana I - Virabhadrasana II – Pressão alta Adho Mukha Svanasana – (apoie a cabeça em um bloco ou bolster) Vrksasana - (não levante os braços) Virabhadrasana I – Virabhadrasana II – Pressão baixa Tadasana Vrksasana Gravidez Adho Mukha Svanasana – (confirme com seu médico se você pode fazer) Balasana - Savasana - (deite virada para o lado esquerdo com uma manta entre a barriga e o chao, outra na cabeça e um bolster ou travesseiro entre as pernas)

60% off all AX programs - http://athleanx.com/x/23-workouts Subscribe to this channel here - http://youtube.com/user/jdcav24 Waking up feeling stiff is extremely common, especially if you work out the day before. In this video, I’m going to show you the 4 best stretches to do every morning to help loosen up and increase your flexibility for the rest of the day. Much of what you are trying to overcome are the tightnesses that develop from our sleeping posture. Each of these stretches is going to help hit these key areas and allow you to do it quickly so as not to take up much time. The first move is actually not a static stretch but rather a dynamic movement. The goal is to groove the hip hinge while at the same time stretch out the hamstrings a bit since many of us have chronically tight hamstring muscles from sitting all day. The reason we do this RDL movement however is not to statically stretch the hamstring but simply to warm them up. In the case of an anterior pelvic tilt you would not want to perform long stretches of the hamstrings, as they tend to be taut from pelvic positioning not actually muscle tightness. From here you want to drop down into a deep squat position with your hands between your legs and flat on the floor. The goal is to turn your hands away from you with your fingers pointed backwards. This will stretch out the forearms and finger flexors while at the same time providing a nice stretch for the biceps. Believe it or not, the biceps do tend to get tight when sleeping because we sleep with our arms in some variation of a bent elbow position for hours on end. The goal of this deep stretch however is to loosen up the hips and groin. If you are a side sleeper you will have your legs likely pulled up into your chest and your knees pressed against each other. This will tighten both the hip flexors and the hip adductors or groin muscles. There is nothing more important in the morning than trying to re-establish a looseness to these muscles since asymmetrical pulling on the pelvis can cause lots of postural low back pain and stiffness throughout the day. Use your elbows to drive your knees apart and deepen the stretch while at the same time let your thighs help to reinforce the straightness of your arms for that good biceps and forearm stretch. Next you want to really get at those hip flexors and stretch them out. The best way to do that is with an overhead leaning lunge stretch. Here you want to grab a wooden dowel, broomstick, etc that you can plant into the ground in front of you outside of your forward leg. Drop the opposite leg behind you until you feel a deep stretch on the upper front side of your thigh. From here, reach up to the top of the stick with both hands and twist/lean towards that side to enhance the stretch. If you do this right, you will be extending through the thoracic spine to regain any lost mobility from sleeping with a rounded upper back supported by the pillow. Finally, you perform the standing shoulder stretch with the dowel or stick as well. This is an incredible stretch that will help to externally rotate your shoulders and work on loosening up the posterior deltoids as well. When laying on your side or on your stomach, your shoulders are often positioned into internal rotation. Again, the problem here is that you aren’t just staying like this for a few minutes but rather hours! If you want to loosen up the tightnesses that you cause by sleeping this way you have to devote just a few minutes each morning to doing that. Each of these stretches can have a profound impact by just being held for 45 seconds or so, every morning. It won’t take you long to start to see and feel the benefits of adopting these four into your morning routine. If you’re looking for a complete program that helps you to not just feel loose but get strong, ripped and athletic at the same time, be sure to head to the link below and get the ATHLEAN-X Training System. Start looking like an athlete by training like an athlete beginning today. For more videos on correcting posture and the best stretches to improve your posture and flexibility, be sure to subscribe to this channel at the link below and never miss a video by making sure to turn on your notifications.

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