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"I see that you're suffering from basic bitch mentality" "I shall either find a way or make one"

twitter.com/Coopz_DeVille:

    otherbully1:

bearded-snorlax:

Holy shit

I like how her friend just starts jumping up and down like “YAAAASSSSSS HEATHER YASSSSSS!!!!”

    otherbully1:

    bearded-snorlax:

    Holy shit

    I like how her friend just starts jumping up and down like “YAAAASSSSSS HEATHER YASSSSSS!!!!”

    (via vintagefleurdelis)

    — 4 months ago with 390057 notes
    #boss  #pole dancing  #dope  #skill  #fitspo 
    dontletthemcallyouskinny:

 How to get a body like a Volleyball Player:
I’ve been admiring the bodies of the Olympic beach volleyball players the past couple of days! They have amazing abs and legs especially (in my opinion) Misty May-Treanor! Instead of starring at the TV enviously, I decided to do some research!
As you and I both know Volleyball requires a lot of jumping! Just like plyometics which Self defines as “high-powered explosive jumping movements.” They explain that “because plyometrics is weight-bearing, it firms muscles while zapping an astounding 10 calories per minute for a 135-pound woman.”
They have a basic plyo workout on their website:
http://www.self.com/fitness/workouts/2007/12/plyometric-jumping-slideshow#slide=1
And Misty May-Treanor’s plyometric workout:
http://www.self.com/fitness/workouts/2010/07/volleyball-workout-with-misty-may-treanor-slideshow#slide=1
Another Misty workout: http://www.youtube.com/watch?v=XToj0vJ1ZMo
I found a few different articles where Misty talks about her workout routine:
“I lift twice a week, and on other days incorporate more core yoga and different exercises.I incorporate a lot of squats, lunges and Olympic lifts. As a volleyball player having strong shoulders and a strong core is very important, so I focus on those areas as well.” She says that working out for an hour is long enough.
If you notice Misty’s legs are a little bigger than the other volleyball players, this is because she’s shorter than most volleyball players, which requires her to have a more powerful jump, so she really focuses on her legs and glutes.
Her and her teammate Kerri both do pilates for core strength. They also do sprinting exercises.
“Sprinting uses the anaerobic system—without oxygen—to generate energy, it develops muscles in your lower body, especially in your thighs and calves.” Read more: http://www.livestrong.com/article/255975-how-to-build-muscle-from-sprinting/#ixzz22jCeTq8t
http://www.bloomtofit.com/sprint-training-sprinting-workouts-part1
Apparently Hill sprints give you a bigger butt than flat ground:
http://www.nowloss.com/workout-plan-for-big-butt-like-jennifer-lopez.htm
Kerri Walsh workout:
http://www.shape.com/celebrities/celebrity-workouts/olympic-beach-volleyball-star-kerri-walshs-total-body-workout
10 min Volleyball workout:
http://www.youtube.com/watch?v=wEe_Zkcp7HY
Lastly here are some exercises (found on GabbyDaily) that you can incorporate into your regular workout routine:
EXERCISESIn the exercise area volleyball players do a ton of lunging, jumping, and squatting. These moves are wonderful for the buns and abs. People don’t realize how much of their core they use to jump.
LungesWalking Lunges:hands on hips – continuous lunges until desired number (approx 20 each leg)Side Lunges with weight:step out to the side with one leg holding dumbbellsCharlie’s Angels lunge: (one leg forward and a core twist to each side)JumpingApproach jumps:the approach you use to spike a volleyballTuck Jumps:stationary knees to chest jumpsLadder Jumps:agility ladder used for plyometric workoutsBlock Jumps: hands at ears, squat with an explosive jump to a blocking moveSquatsSingle Dumbbell Squat: one dumbbell hanging while squattingWeighted Bar Squat: on a squat rack – heavy weight for explosive powerSquat Jumps: hands up by shoulders – squat and jump up and mimic a block – land and repeat quicklySingle leg squat:does miracles for the butt raise one leg/foot up and slightly out for balance – slowly squat down with your other leg with the goal to go into a sitting position while balancing

    dontletthemcallyouskinny:

    How to get a body like a Volleyball Player:

    I’ve been admiring the bodies of the Olympic beach volleyball players the past couple of days! They have amazing abs and legs especially (in my opinion) Misty May-Treanor! Instead of starring at the TV enviously, I decided to do some research!

    As you and I both know Volleyball requires a lot of jumping! Just like plyometics which Self defines as “high-powered explosive jumping movements.” They explain that “because plyometrics is weight-bearing, it firms muscles while zapping an astounding 10 calories per minute for a 135-pound woman.”

    They have a basic plyo workout on their website:

    http://www.self.com/fitness/workouts/2007/12/plyometric-jumping-slideshow#slide=1

    And Misty May-Treanor’s plyometric workout:

    http://www.self.com/fitness/workouts/2010/07/volleyball-workout-with-misty-may-treanor-slideshow#slide=1

    Another Misty workout: http://www.youtube.com/watch?v=XToj0vJ1ZMo

    I found a few different articles where Misty talks about her workout routine:

    “I lift twice a week, and on other days incorporate more core yoga and different exercises.I incorporate a lot of squats, lunges and Olympic lifts. As a volleyball player having strong shoulders and a strong core is very important, so I focus on those areas as well.” She says that working out for an hour is long enough.

    If you notice Misty’s legs are a little bigger than the other volleyball players, this is because she’s shorter than most volleyball players, which requires her to have a more powerful jump, so she really focuses on her legs and glutes.

    Her and her teammate Kerri both do pilates for core strength. They also do sprinting exercises.

    Sprinting uses the anaerobic system—without oxygen—to generate energy, it develops muscles in your lower body, especially in your thighs and calves.” Read more: http://www.livestrong.com/article/255975-how-to-build-muscle-from-sprinting/#ixzz22jCeTq8t

    http://www.bloomtofit.com/sprint-training-sprinting-workouts-part1

    Apparently Hill sprints give you a bigger butt than flat ground:

    http://www.nowloss.com/workout-plan-for-big-butt-like-jennifer-lopez.htm

    Kerri Walsh workout:

    http://www.shape.com/celebrities/celebrity-workouts/olympic-beach-volleyball-star-kerri-walshs-total-body-workout

    10 min Volleyball workout:

    http://www.youtube.com/watch?v=wEe_Zkcp7HY


    Lastly here are some exercises (found on GabbyDaily) that you can incorporate into your regular workout routine:

    EXERCISES
    In the exercise area volleyball players do a ton of lunging, jumping, and squatting. These moves are wonderful for the buns and abs. People don’t realize how much of their core they use to jump.

    Lunges
    Walking Lunges:hands on hips – continuous lunges until desired number (approx 20 each leg)
    Side Lunges with weight:step out to the side with one leg holding dumbbells
    Charlie’s Angels lunge: (one leg forward and a core twist to each side)

    Jumping

    Approach jumps:the approach you use to spike a volleyball
    Tuck Jumps:stationary knees to chest jumps
    Ladder Jumps:agility ladder used for plyometric workouts
    Block Jumps: hands at ears, squat with an explosive jump to a blocking move

    Squats

    Single Dumbbell Squat: one dumbbell hanging while squatting
    Weighted Bar Squat: on a squat rack – heavy weight for explosive power
    Squat Jumps: hands up by shoulders – squat and jump up and mimic a block – land and repeat quickly
    Single leg squat:does miracles for the butt raise one leg/foot up and slightly out for balance – slowly squat down with your other leg with the goal to go into a sitting position while balancing




    (via dirtymynds)

    — 7 months ago with 3452 notes
    #fitspo  #exercise  #tips 

    fitnessgifs4u:

    Victoria’s Secret Workout-ABS & Core…VIDEO

    (via strutthatfitness)

    — 7 months ago with 12164 notes
    #fitspo  #work-out 
    motiveweight:

Don’t make a temporary change and expect a permanent outcome.

    motiveweight:

    Don’t make a temporary change and expect a permanent outcome.

    (via eatcleanmakechanges)

    — 8 months ago with 1454 notes
    #fitspo