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Новая встреча с дальним соперником 😂☝️ . Подписывайтесь на @the@the@theturkishtigermma1 Всё лучшее у нас 👍 Лучшие видео 👍 Подписка в 1 клик 👍 @theturkishtigermma1 💥 @theturkishtigermma1 ⚫ #ufc#ufcgym#ufcgirl#ufcfightnight#ufcfightpass#ufcmma#ufcfightnight128#fitnessgirl#ufc229#ufccombate#ufs#mmavideos#mmafights#mmatraining#mmawomen#mmaworld#mmaworkout#boyorgirl#бой#бои#драки#единаборства#самооборона#уличныедраки#fitnessbikini#fitnessquotes#мотивация#motivation
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Grappling mode /on
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🚨FREE WORKOUT ALERT🚨 MY LEGS ARE SCREAMIN’😫 THIS LOWER BODY POWER-FOCUS SESSION IS GREAT FOR BOTH MALE AND FEMALE AND IS ESPECIALLY EFFECTIVE IF YOU ARE CUTTING WEIGHT. Station 1 — Squats and Hex Bar Deadlift Superset — 3 sets of 6-8 for your squats and 3 sets of 10-12 on your deads. Only allow 45 seconds to a minute rest frames. This obviously means that you should not be performing the exercises with the weight you usually would if you did the exercises independently and/or had longer rest periods. LOWER THE WEIGHT. Station 2 — Reverse Hack Squat (Facing Downward) and Dumbbell Lunge Superset — 3x6-8 on squats, 3x10-12 on lunges. You can do a walking lunge or lunge in place. Same rest period of 45 sec-1 min. Again, LOWER THE WEIGHT if need be. You should be struggling to to get the reps by the third set. Station 3 — Front Squat on Smith Machine This was my “taper off” exercise of the evening. These should be done with good form with focus not only on your legs but really squeezing the core at the top. My sets go as follows: Set 1 - 6-8 reps 45 sec-1 min rest Set 2 - 6-8 reps 15 second rest pause (rack weight and count to 15) Set 3 - rep out (you shouldn’t be able to get more than 3 or 4 Immediately strip 15-20 % of the weight Set 4 rep out (should only be able to get 6-8 reps) Ended it with calves. Three sets heavy enough to get 12 reps and three sets heavy enough to get 10. 15-30 sec rest between all six sets. I tend to do something ab related after each lift. This day I worked side obliques. Two sets of windshield wipers with a drop set of cable twists. Do whatever ab workout you are most comfortable with for now. OPTIONAL: I’m a huge advocate for cardio especially while cutting weight. Finished off the night with 5 minutes on the rowing machine with medium intensity and then 15 minutes on the stair master. Slowly increasing the intensity at five-minute intervals and then going back down on minute 6. Then work your way up again. Give this a try and let me know what you think. Everybody have a blessed day 🤙🏼#KnowQuitting #fitness #mma #sports #mmaworkout #fitnessmotivation #fit#fitnessmodel #fitnessmodel #fitnesslife #fitnessfreaks
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