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Written by Dmitri TkatchevPosted on 17/05/2017

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🇬🇧🇷🇺|Workout of the week - WOW!| Today’s 20 minute focus is on glutes, legs, core and triceps. Your go-to if you miss a planned session. Swipe along and follow. Find more via #WOWEPOCH • 5 exercises • 1 minute each • 3 rounds 1. Hip raisers left leg 2. Reverse Lunge left leg 3. Mountain climbers 4. Hip raisers right leg 5. Reverse Lunge right leg 6. Push Up plank . Move More. Live Better. Dmitri _______________________________________________________ |ТРЕНИРОВКА НЕДЕЛИ| Если Вы пропустите запланированную тренировку не отчаивайтесь. Вот Вам сессия на 20 минут на ноги, ягодицы, пресс и трицепсы . • 5 упражнений по минуте каждое • 3 подхода c минутой отдыха между • Листайте и тренируйтесь . 1. Поднятие левой ягодицы 2. Задний выпад левой ногой 3. Mountain Climbers (🤷‍♂️) 4. Поднятие правой ягодицы 5. Задний выпад правой ногой 6. Планка отжим . Делайте дома, в парке, на работе, у тёщи в кухне, всё равно, главное делайте. . Двигайтесь больше. Живите лучше. Дима . _______________________________________________________ . . . . . #movemorelivebetter #pilatesreformer #fitness #fitfam #health #nutrition #pilates #trx #strength #flexibility #wellbeing #triathlon #personaltrainer #london #wellness #fitspiration #core #cardio #reformerpilates #pilatesmove #posture #fitzrovia #regentspark #primrosehill #персональныйтренер #любовь #фитнес #худеем #amillafushi 🇬🇧🇷🇺|MAINTENANCE| is overlooked and understated in fitness. It is the middle ground between being a couch potato and smashing yourself through a metabolic session. At some point you need to find that middle ground. Where it all comes together. Where the body just feels good. Dipping in and out of high intensity sessions but never letting them become the norm . |BALANCE & VARIETY| are key to maintenance. This is where everyone will differ. Some will opt for a bit of everything, others will prefer more strength training or more endurance training or more agility work. Once you find that balance it will all click into place . Move More. Live Better. Dmitri 📸@deceptionist _______________________________________________________ 🇷🇺|ПОДДЕРЖКА| не достаточно использованный термин в фитнесе. Это золотая середина между агрессивным тренингом и отсутствия физической программы или регулярной каждодневной активности вообще . ПОДДЕРЖКА будит разной для каждого. Кому-то больше силовых упражнений. Кому-то больше йоги или Пилатеса. Главное найти Ваш индивидуальный баланс и всё встанет на свои места: больше сил, меньше боли, наконец то Ваш правильный вес и оптимальный уровень фитнеса . Двигайтесь Больше. Живите Лучше. Дмитрий . . . #movemorelivebetter #epochfitness @amillafushi #amillafushi #pilatesreformer #fitness #health #nutrition #pilates #trx #strength #flexibility #yoga #wellbeing #fitspo #personaltrainer #london #moscow #wellness #fitspiration #justdoit #core #cardio #reformerpilates #pilatesmove #posture #fitzrovia #regentspark #primrosehill #персональныйтренер #любовь Sunset 🌅 _______________________________________________________ . . . . . . . . . . #movemorelivebetter #epochfitness @amillafushi #amillafushi #pilatesreformer #fitness #health #nutrition #pilates #trx #strength #flexibility #yoga #wellbeing #fitspo #personaltrainer #london #moscow #wellness #fitspiration #justdoit #core #cardio #reformerpilates #pilatesmove #posture #fitzrovia #regentspark #primrosehill #персональныйтренер #любовь |ASK NOT| 🎶 if you should do a workout today. Ask if your hair will look just as good after you’re done. Then get on with it . Move More. Live Better. Dmitri ____________________________________________ 🎶 Check out the amazing track Apologize by @grandson _______________________________________ 30 MIN LEGS & BUTT • Reverse Lunge: 3 x 8-12, 45-60 sec rest • Single Leg Romanian Deadlift: 3 x 8-12, 45-60 sec rest • Repeat on the other side • Hamstring curls: 3 x 12-15 slow, 45-60 sec rest . . . . . . . . . . . #movemorelivebetter #epochfitness @amillafushi #amillafushi #pilatesreformer #fitness #health #nutrition #pilates #trx #strength #flexibility #yoga #wellbeing #fitspo #triathlon #personaltrainer #london #wellness #fitspiration #justdoit #core #cardio #reformerpilates #pilatesmove #posture #fitzrovia #regentspark #primrosehill #персональныйтренер #любовь |SPINE STRETCH FORWARD| is a basic but super beneficial Pilates exercise . |WHAT IT DOES| • Makes stuff not ache • Improves back mobility • Improves hamstring flexibility • Develops good posture . |HOW TO| • Sit on the floor. Legs straight. Palms on thighs • Sit as tall as possible. Don’t worry if you are still rounded when lengthening, that will improve with time • Inhale to prepare and lengthen taller • Exhale: flex your neck and roll down towards the floor to round the area between neck and middle of your back. Sliding the palms either along your thighs or the floor helps • Inhale hold • Exhale re-stack • Repeat 5-8 times daily . Move More. Live Better. Dmitri _______________________________________________________ . . . . . . . . . . . . . #movemorelivebetter #epochfitness #pilatesreformer #fitness #fitfam #health #nutrition #pilates #trx #strength #flexibility #yoga #wellbeing #fitspo #triathlon #personaltrainer #london #wellness #fitspiration #justdoit #core #cardio #reformerpilates #pilatesmove #posture #fitzrovia #regentspark #primrosehill #персональныйтренер #любовь At times like these I wish I could grow some chest hairs #goals #dreams #goalsanddreams . Move More. Live Better. Dmitri _______________________________________________________ . . . . . #pilatesreformer #fitness #fitfam #health #nutrition #pilates #trx #strength #flexibility #yoga #wellbeing #fitspo #personaltrainer #london #wellness #fitspiration #justdoit #core #cardio #reformerpilates #pilatesmove #posture #fitzrovia #regentspark #primrosehill #персональныйтренер #любовь

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