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One of The Best Exercises to Make Your Glutes Strong and Sexy!

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хип-тръстер Инес Субашка

Probably most of you are aware that I insist on training your lower body! I think that strong legs and glutes are the base of a healthy, athletic, functional and good looking body! I’ve shared a lot of times, some of the exercises I use in order to train my lower body!

One of the exercises, which I LOVE are hip thrusters! Here the credit goes to Bret Contreras, who is known as “The glute guy”! This is probably due to the fact that hip thrusts are incredibly effective, when it comes to strengthening your glutes and hamstrings! Everything I know about this exercise, I’ve learned from Bret’s website(HERE), which is an outstanding source of information, especially for those of you who are interested in the details of what, how and why you are supposed to do!

What is a hip thruster? (more…)

3 Mistakes That Killed My Progress

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Amanda Latona

I love reading T-nation. This website is something like the “Holy Bible” to me, in terms of workouts and nutrition! Yesterday, while I was going through Ben Bruno’s Good Reads , I stumbled over this article “5 Mistakes That Killed My Progress”. This made me think about the mistakes that I’ve made in my past- the once that killed my progress!

1. Not following a structured workout program and just doing the exercises I like

This is one of the biggest mistakes I’ve made! When I started lifting weights, at the beginning I had progress, probably because until then I have never touched a weight in my entire life!

And after all , it is normal to have quick progress, when you are new at something. But not long after that, there came a moment, when I was just treading on one place. And not because I wasn’t making enough effort or because I was cheating. Actually, I always give my best, at times it even looks like pure masochism. Te problem was that back then, I still didn’t have the knowledge to structure my own training program. Every morning I woke up with a big desire to work out, but just for the sake of working out!

I had big dreams of being able to do pull ups, push- ups, walk on hands, squat with heavy weights… but a dream is just a dream, until you take the particular actions, that will turn your dream into a goal!

Working out without a clearly, defined program, I just went to practice and I did the exercises I liked… push-ups? Absurd! Back then I told myself “I can’t do push-ups and today I am not feeling good, so I better do something I am good at!”

Handstands? Have you lost your mind? You have shoulder injuries and you could fall and injure yourself!

Bulgarian squats? No way! I’d rather flip some tires!

And thus the time went by… I was wasting my efforts and I never seemed to progress! Until the day, I (more…)

The Dead Butt Syndrome: Why Do You Have Hip Pain and How to Fix It

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Lately I have been reading and researching a lot on the topic about hip pain. When I used to be a basketball player, I had absolutely zero knowledge about anatomy and the way your body and your muscles function. Back in the days I was struggling a lot with lower back and hip pain but I assumed it was something normal for a basketball player and nobody ever suggested the idea that with a proper strength and conditioning program, I could get done with all that terrible, constant pain!

Because I don’t want you to feel like I did back then, today I will give you a quick lesson, so you can get to know your body better, and get rid of that annoying pain!

First of all, (more…)

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I am a ‘something-searcher person” and I have devoted my life to the mission to reveal myself, to improve, to collect the pieces of puzzle in my own nature, so that to give and to receive from life as much as possible. My Life is history, full of broken dreams, falls, disappointments and finally achieved awareness, that it all depends on me and that each opportunity can be a materialized reality. We only have to think and act in a way, which will lead us on the road to its implementation. The most valuable resources we have are our time and health, and our Body is the instrument, through which we use them, to crate the world we live in. I dedicated my life to share myself, the wisdom and experience, which had left after the mistakes I had done. I am doing this in order to help people find their way, which will let them “’reinvent”’ themselves, to restore their health, confidence and trust for life. I wish they could realize their own potential. Training is rehearsal for the life itself; this is the place, where on a few square meters in the IFS you can experience each of the possible sensations- triumph, fall, disappointment, hope, will, weakness, and most of all power. The place, where in “monitoring conditions”” you can remind your body how to move correctly, how to work in your interest. Everything I have tried to achieve through IFS and the trainings is to help people bring back their consciousness, health and freedom to be who they are-without doubting. I have given myself time to re-build and to re-invent myself! Give yourself time as well. Come and train with us in IFS!

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