#sports
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Alô, @thenotoriousmma! Escuta o Spider e faz essa luta HISTÓRICA acontecer! 
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Fique por dentro das novidades do #UFCnoCombate!
Combate - @canalcombate Instagram Profile - AutGram.Com
canalcombate
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Alô, @thenotoriousmma ! Escuta o Spider e faz essa luta HISTÓRICA acontecer! . . Fique por dentro das novidades do #ufcnocombate !

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@canalcombate #Combate #ProntoPraLuta #UFC #UFCnoCombate #Luta #Fight #Fighter #MMA #WMMA #Esporte #Sports #AndersonSilva #ConorMcGregor

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كافح جناح البلوز لإحداث تأثير تحت قيادة المدير الجديد ماوريتسيو ساري وهو مفتوح لمغادرة النادي في يناير .
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Aholic Football - @aholicfootball Instagram Profile - AutGram.Com
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. . كافح جناح البلوز لإحداث تأثير تحت قيادة المدير الجديد ماوريتسيو ساري وهو مفتوح لمغادرة النادي في يناير . . . #football #sports #اخبار #تابعني_اتا

Prediction for tonights match in the #championsleague for #manchesterunited vs #juventus! ️
Prediction is : Man Utd draw no bet, odds 2,33.. #stats24 #statsstan #soccer #football #oldtrafford #manutd #juventusfc #ronaldo #cristianoronaldo #video #prediction #dybala #lukaku #tips #free #app #follow #like #comment #chl #championsleague #sport #sports
Stats24 - @stats_24 Instagram Profile - AutGram.Com
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Prediction for tonights match in the #championsleague for #manchesterunited vs #juventus ! ️ Prediction is : Man Utd draw no bet, odds 2,33.. #stats24 #statsstan #soccer #football #oldtrafford #manutd #juventusfc #ronaldo #cristianoronaldo #video #p

So strong on the bar! ⁣⠀
⁣⠀
 Note the tempo: super slow, maintaining control over the movements through their ENTIRE ranges. ⁣⠀
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NO kipping, swinging, etc. ⁣⠀
⁣⠀
Yes, we all want to get that muscle up/pull-up/[insert your goal here] ⁣⠀
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‍ No, accepting poor quality movement so you can “get it”, doesn’t actually help you build the strength you need AND puts you at risk for injury. ⁣⠀
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️ It is MUCH more productive to a not so exciting “backward step” strictly and with purpose, and slowly create the control you need. ⁣⠀
⁣⠀
 This will transfer to your desired movement, and once you reach your goal, you have a base to take it even further, rather than reaching a plateau from lack of proper development. ⁣⠀
⁣⠀
 Long story short, quality movement, every time. Perfect practice, makes perfect.⁣⠀
⁣⠀
 Thanks for the inspiration @amiralifts !⁣⠀
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So strong on the bar! ⁣⠀ ⁣⠀ Note the tempo: super slow, maintaining control over the movements through their ENTIRE ranges. ⁣⠀ ⁣⠀ NO kipping, swinging, etc. ⁣⠀ ⁣⠀ Yes, we all want to get that muscle up/pull-up/[insert your go

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Alhamdullilah semuanya sehat

#staffdaymaa #maa #sports #sport
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Alhamdullilah semuanya sehat #staffdaymaa #maa #sports #sport

#ontheblog today I’m sharing how my favorite sport has changed my life. Talk about all the feels! Link in bio‍️️⠀
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#nashvilleblogger #lifestyleblogger #run #runner #crosscountry #sports #team #RTFOOE
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#ontheblog today I’m sharing how my favorite sport has changed my life. Talk about all the feels! Link in bio‍️️⠀ .⠀ .⠀ #nashvilleblogger #lifestyleblogger #run #runner #crosscountry #sports #team #rtfooe

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G.O.A.T . . . . . . . . . . . . Follow @lionelmessi_in For amazing content . . . . . . . . . . . . . . . . . . #football #neymar #barcelona #ronaldinho #suarez #viscabarca #leomessi #ronaldo #soccer #lol #neymarjr #barca #cristianoronaldo #ronald

#dicasdafisio Exercícios voltados para o aumento da flexibilidade muscular, que vão promover o estiramento das fibras musculares, fazendo com que elas aumentrm seu comprimento. Alongar vai melhorar o seu desempenho físico, diminui o risco de lesão, reduz dores musculares e melhora nutrição muscular com aumento do fluxo sanguíneo.
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#dicasdafisio Exercícios voltados para o aumento da flexibilidade muscular, que vão promover o estiramento das fibras musculares, fazendo com que elas aumentrm seu comprimento. Alongar vai melhorar o seu desempenho físico, diminui o risco de lesã

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@g.k._king_official_ Radaaaa kdkkkkkkk 💭💭💥💥😈😈💞💞💞💞💞😘😘😘😘💟💟💟💟👨‍❤️‍💋‍👨👨‍❤️‍💋‍👨👨‍❤️‍💋‍👨👨‍❤️‍💋‍👨❣️❣️❣️❣️😙😙😙😙😙😋😋😋😊😊😊👻👻👻👻💀💀💀😍😍😍😍🤗🤗🤗🤗🤗

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내일..@jeremy.hyun 우리들의 모습이다.
든든히 먹어둬...
😎바보온달😎 - @johnber82 Instagram Profile - AutGram.Com
johnber82
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내일..@jeremy.hyun 우리들의 모습이다. 든든히 먹어둬...

팀키스짐
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@johnber82 #fitness #olympia #ifbb #teamkis #일상 #fitnessmotivation #sports#푸들 #abs #body #diet #daily #selfie #selca #workout #health #weight #tatoo#다이어트#호라스튜디오 #physique#스포츠#운동#유지어터#헬스#타투#헬스타그램#다이어트식단#K뷰티니스

Obj toe tap touchdown last night, but the Giants come up short. @obj did reach 5,000 career yards though. || -
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- #nfl #espn #sports #football #giants #newyork #nyg #touchdown #odellbeckhamjr #elimanning #saquonbarkley #L #wesuck #catch #pass #explore #instagram
Teamobj [0.3k] - @objrarmy Instagram Profile - AutGram.Com
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Obj toe tap touchdown last night, but the Giants come up short. @obj did reach 5,000 career yards though. || - - - #nfl #espn #sports #football #giants #newyork #nyg #touchdown #odellbeckhamjr #elimanning #saquonbarkley #l #wesuck #catch #pass #explo

The Lakers are 0-3 as of today. Will they pick up the pace?

I honestly think they'll start to win more games and be the 5th seed in the West.

Follow @mort.hoops for the latest NBA action!

Tags: #basketball #nba #sports #ballislife #lebron #lakers #bball #dunk #k #football #jordan #warriors #kyrieirving #lebronjames #basket #fitness #sport #basketballneverstops #hoops #follow #nike #celtics #ball #curry #basketballislife #kyrie #nbabasketball #espn #and #bhfyp
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The Lakers are 0-3 as of today. Will they pick up the pace? I honestly think they'll start to win more games and be the 5th seed in the West. Follow @mort.hoops for the latest NBA action! Tags: #basketball #nba #sports #ballislife #lebron #lakers

Mp3 Paylasimlar Follow @yeni.mp3
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Yeni.mp3 AvTo Like 7/24 - @yeni.mp3 Instagram Profile - AutGram.Com
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Mp3 Paylasimlar Follow @yeni.mp3 ..... video kayd etmeyi onutmayin .... #mp3 #video #adminka #lenkaran #paylasim #mahni #like #takip #bax #aze #aztegram #ful #bax #idman #dinle #mp3 #kesfet #mahnilar #palcomp3 #musically #sexyart #music #turkey #tür

Lankaran
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@naib_mirzaev Altivler follow atın qarşiliq verilir" 7/24 Auto like⏰✔ Auto komment🕰✔

Start maximizing each drill, each practice.... and each WIN!  Get on board with VeloPRO today! #fitness #sports #training #tennis #sport #running #motivation #athlete #workout #gym #usopen #eurosport
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Start maximizing each drill, each practice.... and each WIN! Get on board with VeloPRO today! #fitness #sports #training #tennis #sport #running #motivation #athlete #workout #gym #usopen #eurosport

Anthony Sinisuka Ginting tak dapat melewati laga pertamanya di ajang French Open 2018 setelah ia dikalahkan Kantaphon Wangcharoen, pemain muda Thailand, dengan skor 20-22, 12-21. Ini merupakan kekalahan pertama Anthony dari Wangcharoen dalam empat pertemuan
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Penampilan Anthony memang tak seperti biasanya, ia bermain dibawah tekanan serangan lawan. Wangcharoen yang tampil agresif, beberapa kali menghujankan serangan ke arah pertahanan Anthony yang tak serapat biasanya. Anthony juga begitu banyak melakukan kesalahan sendiri, terutama di game kedua, hal ini kian membuat Wangcharoen percaya diri
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Dari awal game pertama memang saya ketinggalan terus, saya berpikir bagaimana bisa melewati skor lawan dulu dan dia akan goyang. Tapi dia tampil stabil dan terus menekan, dia juga jarang membuat kesalahan sendiri,
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Memang ini bukan alasan, tapi saya tak bisa mengontrol shuttlecock di sini yang berat. Saya sudah inisiatif menyerang dari depan, tapi datangnya pengembalian bola cukup lambat dan saya tidak bisa mengontrol ini sehingga saya 'mati sendiri',
.
Saya sudah coba tapi feeling nya tidak pas di lapangan. Permainan tidak berjalan seperti rencana saya. Kondisi lapangan dan shuttlecock juga beda dengan pertemuan kami terakhir di Indonesia Masters 2018,
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#Bulutangkis #bulutangkisri #badminton #badmintonindonesia #sports #athlete #FrenchOpenSuper750
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Anthony Sinisuka Ginting tak dapat melewati laga pertamanya di ajang French Open 2018 setelah ia dikalahkan Kantaphon Wangcharoen, pemain muda Thailand, dengan skor 20-22, 12-21. Ini merupakan kekalahan pertama Anthony dari Wangcharoen dalam empat pe

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For our upcoming event on October 28th, we are looking to create a quality video as well as our future scheduled TRAK sports Track Days to promote our brand and Karting even further. Looking for an experienced Videographer who is interested in provi

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Slowly getting back into training. Another beasting today with @gusrch_coach at @starksfitnessgym Still my fav place to train. Cheers mate  #training #fitness uk #promotions #football @bristolcityfc @official_brfc #footie #southwest #league #quality #custommadeshinpads #bristolcityfc #bristol #custom #premium #football #southwest #unitedkingdom #englandfootball #england #5aside #twobones #protection #sports #sport #fitness #fitnessmotivation #fit #thebest #clients
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Slowly getting back into training. Another beasting today with @gusrch_coach at @starksfitnessgym Still my fav place to train. Cheers mate #training #fitness uk #promotions #football @bristolcityfc @official_brfc #footie #southwest #league #quality

Our display booth is a great place to try our #syntheticice out! We're getting prepared for the #silverstick tournament at Iroquois in a months time. Hopefully we'll see you there !
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#cipsports #syntheticice #hockeyseason #hockey #hockeypractice #hockeytournament #Whitby #localbusinesses #buyonline #plasticice #skateinside #sports #recreation #practice #Durham
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Our display booth is a great place to try our #syntheticice out! We're getting prepared for the #silverstick tournament at Iroquois in a months time. Hopefully we'll see you there ! . . . . . . . #cipsports #syntheticice #hockeyseason #hockey #hockey

Iroquois Park Sports Centre
Who is to blame for the last 2 loses? The defense from the first 4 weeks has not showed up. Matt Nagy has made some questionable play calling. I think its a mixture of both the defense has forgotten how to defend the pass. Giving up big play after big play. Matt Nagy calling plays in the clutch is embarrassing. This needs to be fix now or its going to be a long rest of the season. 
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Bears Empire - @bearsempire Instagram Profile - AutGram.Com
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Who is to blame for the last 2 loses? The defense from the first 4 weeks has not showed up. Matt Nagy has made some questionable play calling. I think its a mixture of both the defense has forgotten how to defend the pass. Giving up big play after bi

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@allan_lns Stylé continu de partager 😉

يعزز هيموجلوبين الدم. •
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Honey spoon تصلك الى باب منزلك اطلبها الان لك ولعائلتك 
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@the_goodclick NIce pic!

La traumatologia negli sport di endurance è raramente dovuta al caso o alla sfortuna dell'atleta.
Spesso la causa è da ricercare nella mancanza di equilibrio nei vari distretti muscolari che protratta nel tempo e senza sintomi può determinare l'insorgenza di traumi da sovraccarico.

#chronicpain #healthylife #kinesiology #osteopathy #posture #painmanagement #weelness #healthliving #physiology #movement #mobility #manualtherapy #workout #sport #sports #happyrunner #runner #runners #running #trailrun #trailrunner #marathon #training #endurance
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La traumatologia negli sport di endurance è raramente dovuta al caso o alla sfortuna dell'atleta. Spesso la causa è da ricercare nella mancanza di equilibrio nei vari distretti muscolari che protratta nel tempo e senza sintomi può determinare l'in

Sorry for no posts in the last few days! Nicklas Backstrom reached a huge milestone with 600 career assists! More posts soon!
————————————————————————
#NHL #Hockey #IceHockey #Sports #StanleyCup #SportsPosts #HockeyPlayer #NHLPlayer #Olympics 
#HockeyRink #HockeyArena #NHLFans 
#HockeyFans
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Sorry for no posts in the last few days! Nicklas Backstrom reached a huge milestone with 600 career assists! More posts soon! ———————————————————————— #nhl #hockey #icehockey #sports #stanleycup #sports

They say exercise is good for you, but why? We’ll tell you. ‍️
.
Here’s just a few of the facts:
Boosts energy levels
Improves aerobic function (outlast your opponent, and the game is yours)
Increased muscle mass 
Increased metabolism
Reduces risk of disease (type II diabetes, high cholesterol, some cancers, heart disease…etc.)
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Some of these things may not seem important now, but move today, and you can thank us later. You’ve only got ONE body, use it.
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#forgeyourfuture #generationnext #readyinside #healthyteen #teenathlete #teenhealth #teenworkout #benefitsofexercise #exercise #mindbody #sports #health
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They say exercise is good for you, but why? We’ll tell you. ‍️ . Here’s just a few of the facts: Boosts energy levels Improves aerobic function (outlast your opponent, and the game is yours) Increased muscle mass Increased metabolism Reduces

Champions League nights are back ️️ Let’s get the pints  ready!⠀
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Champions League nights are back ️️ Let’s get the pints ready!⠀ ⠀ #hugospub #lovehugos ⠀ .⠀ .⠀ .⠀ #football #footballgame #sport #sports #sportlife #lovesport #lovefootball #matchday #clnights #championsleaguenights #championsleague

Hugo's Pub
Let's kick #taekwondotuesday off with this elitist!! @aliciabrannback is a God at this, obviously. 
Go follow her.
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Let's kick #taekwondotuesday off with this elitist!! @aliciabrannback is a God at this, obviously. Go follow her.

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@martialallstartist . . . . . #martialarts #kickboxing #mma #karate #muaythai #fitness #boxing #training #tkd #jiujitsu #ufc #gym #sparring #wrestling #sport #bjj #kungfu #motivation #workout #worldtaekwondo #fight #champion #judo #knockout #britishtaekwondo #fighter #sports #mixedmartialarts

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Seasoned gamblers don’t win as much as you think and they still often rely upon #nba #betting tips to survive. Take our list with you at all times. http://bit.ly/2AnYIZ5 #sports #gambling

Which of Betway’s pre-game and in-play #sports #betting market can quench your thirst for #Bitcoins? 
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#sportsbetting #sportsbook
BetNHL.eu - @betnhleu Instagram Profile - AutGram.Com
betnhleu
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Which of Betway’s pre-game and in-play #sports #betting market can quench your thirst for #bitcoins ? Find out the answer here on our @betwayuk review http://bit.ly/2OK0wEE #sportsbetting #sportsbook

The Most Ridiculous Stat Of The NFL Season Is That Todd Gurley Has Scored More Points Than The Buffalo Bills #Disgusting ⠀
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#Barstoolsports #sports #barstool #vivalastool #Buf #BuffaloBills #Bills #ToddGurley #Gurley #NFL #football
Ranting And Raving - @rantingpodcast Instagram Profile - AutGram.Com
rantingpodcast
0

The Most Ridiculous Stat Of The NFL Season Is That Todd Gurley Has Scored More Points Than The Buffalo Bills #disgusting ⠀ ⠀ #barstoolsports #sports #barstool #vivalastool #buf #buffalobills #bills #toddgurley #gurley #nfl #football

Felix Oberhäuser (vorn) Niklas Kuhn (dahinter, @athlas_ ) von der #lgleinfeldenechterdingen in #wesel bei den Deutschen Mehrkampfmeisterschaften 2018.
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** Werbung da Markierung und Account-Verlinkung **
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#kjpetersphoto #tracknation #leichtathletik #trackandfield #athletics #trueathlete #combinedevents #competition #wettbewerb #progress #speed #fight #power #sports #sportsphotography #sport #sportfotografie #sixpack #inshape #deca #decathlon #10kampf #zehnkampf #pressefoto #sportphoto #sportfoto #leichtathletikfotos #hurdles
KJPeters.Sports - @kjpetersphoto.sports Instagram Profile - AutGram.Com
kjpetersphoto.sports
0

Felix Oberhäuser (vorn) Niklas Kuhn (dahinter, @athlas_ ) von der #lgleinfeldenechterdingen in #wesel bei den Deutschen Mehrkampfmeisterschaften 2018. . ** Werbung da Markierung und Account-Verlinkung ** . #kjpetersphoto #tracknation #leichtathletik

Auestadion
¡Martes de apuestas! Ingresa YA a nuestro portal apuestas.com y conoce la agenda deportiva del día de hoy, ¿cómo? Haciendo clic al link de la bio.
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#apuesta #apuestasdeportivas #apuestaonline #apuestaenlinea #parley #handicapping #momios #deportes #sports #nba #nfl #ncaa #mlb #championsleague  #fútbol #soccer #baseball #béisbol #pelota #baloncesto #básquetbol #basketball #futbolamericano #football #noticiasdeportivas
apuestas.com - @apuestascom Instagram Profile - AutGram.Com
apuestascom
0

¡Martes de apuestas! Ingresa YA a nuestro portal apuestas.com y conoce la agenda deportiva del día de hoy, ¿cómo? Haciendo clic al link de la bio. . . . . #apuesta #apuestasdeportivas #apuestaonline #apuestaenlinea #parley #handicapping #momios #

Diversas são as características que tornam o Tennis um esporte perfeito para todas as idades. Para as crianças, o Tennis traz inúmeros benefícios para o desenvolvimento das habilidades motoras, além de ajudar a melhorar a coordenação e a capacidade de reflexo. O esporte também estimula os pequenos a trabalharem em equipe, construindo desde cedo um senso de disciplina e responsabilidade. E não tem contra-indicação! A partir dos 4 anos de idade a criança já pode começar a praticar e se apaixonar pelo mundo das quadras!!
Tennis Experience - @tennisexperiencejm Instagram Profile - AutGram.Com
tennisexperiencejm
1

Diversas são as características que tornam o Tennis um esporte perfeito para todas as idades. Para as crianças, o Tennis traz inúmeros benefícios para o desenvolvimento das habilidades motoras, além de ajudar a melhorar a coordenação e a capa

Comments

@tennisexperiencejm #cadadiamelhor #aulasparticulares #tennis #ATPWorldtour #WTA #life #sports #tenis #teamwilson #aulasdetenis #tenisemcasa #tenis #wilsonbrasil #love #life #photos #cute #instagood #photooffday @wilsontennis_br #mywilson #TeamWilson #tenis #treino #auladetenis #esporte #tennisexperience #sp #maspa

Мой
Надежда Малютина - @nadezhda_malytina Instagram Profile - AutGram.Com
nadezhda_malytina
1

Мой

LUKSÉ
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@nadezhda_malytina #myson #myboy #boy #swimming #swimmingpool #sport #sports #mylove #love #nsk #russia #siberia #goodday #like4like #likeforlike #instagram #instagood #instalike #mama #instamama #mamasboy

Complementando o meu treino 
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#esporte #sports #agachamento #vidasaudável
Helena Domingos - @perola.helena Instagram Profile - AutGram.Com
perola.helena
2

Complementando o meu treino . . . #esporte #sports #agachamento #vidasaudável

Comments

@anaacarolviana Tá arrasando gata 👑😍😘

@perola.helena @anaacarolviana 😘😘😘😘😘😘

Max styrka + kuntopiiri idag, härligt skogslandskap hitta jag å  Tackar Fit1 för besöksveckorna! 
#narrowpushupswithlegraise #stabilitytraining #tasurilihaksetkuntoon #fit1 #vaasa #art #nike #sports #strength #training #winterseason #gym #training #shape
Patrick Kronberg - @patrickkronberg Instagram Profile - AutGram.Com
patrickkronberg
0

Max styrka + kuntopiiri idag, härligt skogslandskap hitta jag å Tackar Fit1 för besöksveckorna! #narrowpushupswithlegraise #stabilitytraining #tasurilihaksetkuntoon #fit1 #vaasa #art #nike #sports #strength #training #winterseason #gym #trainin

Speed Changing Direction
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Sports demand quick reactions & often that means changing directions. For example- a run down in softball/baseball. You have to turn and GO
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I do speed & agility training every week! Contact me to signup
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I had to shorten the drill to get in frame but you get the idea. Also the middle cone is the start & finish line
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Don’t forget to like & follow! @bt_training 
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Brooke Thomas - @bt_training Instagram Profile - AutGram.Com
bt_training
2

Speed Changing Direction . Sports demand quick reactions & often that means changing directions. For example- a run down in softball/baseball. You have to turn and GO . I do speed & agility training every week! Contact me to signup . I had to shorten

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@standardisset Nice! Click our link so I can get you to be a brand REP for the Hustle Standard and featured on our page💪

@indahwithtlc 👌

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#instapic #mood #sport #sports #workout #motivation #selfie #erevan #good #photo #my #body #style #nike #life #mylife #lifestyle #armenia #fit #fitness #bodybuilding #vsco #gym #photography #insta #instagram #instagood #instalike #instadaily #instamood .
Andranik - @kalel_kel_ Instagram Profile - AutGram.Com
kalel_kel_
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️ . . . . . . . . . . . . . . . . . . . . . #instapic #mood #sport #sports #workout #motivation #selfie #erevan #good #photo #my #body #style #nike #life #mylife #lifestyle #armenia #fit #fitness #bodybuilding #vsco #gym #photography #insta #insta

Stepanakert
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@caticannoli this photo is instagood!

@d98a look to my story👌💗 عينك ع الستوري👌💗

Gooood Morning insta ️ rise and shine ! Took this in the afternoon !
Audiel Castro - @lil_audi7 Instagram Profile - AutGram.Com
lil_audi7
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Gooood Morning insta ️ rise and shine ! Took this in the afternoon !

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@ever_so_beautiful_you Great post!!

@lil_audi7 #sports #cutefollowtrain #uglyfollowtrain #basketball #like4like #follow4follow #football4life #music #410 #mcm #wcw #brother #sisther #cute #ballislife #basketball4life #splash #snapchatnames #snapchat #love #happybirthday #schoolfights #hoodfights #mom #lovequotes #cars #money #life #fun #fame

Man today sure felt like a Thursday Frs Frs sadly it’s still Tuesday
Audiel Castro - @lil_audi7 Instagram Profile - AutGram.Com
lil_audi7
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Man today sure felt like a Thursday Frs Frs sadly it’s still Tuesday

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@iamurge 🙌🏼🙌🏼

@lil_audi7 #sports #cutefollowtrain #uglyfollowtrain #basketball #like4like #follow4follow #football4life #music #410 #mcm #wcw #brother #sisther #cute #ballislife #basketball4life #splash #snapchatnames #snapchat #love #happybirthday #schoolfights #hoodfights #mom #lovequotes #cars #money #life #fun #fame

Such a long day it was amazing but it has come to a end ! I’m ready for bed good night insta
Audiel Castro - @lil_audi7 Instagram Profile - AutGram.Com
lil_audi7
27

Such a long day it was amazing but it has come to a end ! I’m ready for bed good night insta

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@louise_izabella Love it!

@lil_audi7 #sports #cutefollowtrain #uglyfollowtrain #basketball #like4like #follow4follow #football4life #music #410 #mcm #wcw #brother #sisther #cute #ballislife #basketball4life #splash #snapchatnames #snapchat #love #happybirthday #schoolfights #hoodfights #mom #lovequotes #cars #money #life #fun #fame

Today's topic:
The basics of fitness training and nutrition! . 
If you miss something or want to correct something feel free to comment below and I will check it! . 
So here we go: 
The fundamentals of fitness training and nutrition! . 
Trainingssplits:
× beginners: full-bodyworkouts (lots of compound movements) 
2 to 3 times a week
× advanced: upper body and lower body 
3 to 4 times a week (compound movements and maybe some isolation exercises) × professionals: push-pull-legs split 
4 to 6 times a week (compound movements and isolation movements) × Pro: you now what to do when you are this far ... . 
Exercises (sorted by muscle groups) :
× Back and biceps: pullups, biceps-curls, lat-pulls, muscle ups, ... × Chest and triceps and shoulders: pushups, triceps pushdown, Lateral raises, front raises, face pulls, dips, ... × Legs: squats, lunges, calf raises, ... × Core/Abs: planks, crunches, ... . 
Equipment:
× bodyweight (lots of exercises and variations) × dumbells, weight bag (bag with whatever you find at home)
× resistance bands (very versatile) × A pull-up bar
(× No own equipment needed if you have a gym membership only for Trainings sessions at home or on holiday) . 
Training for Hypertrophy: × 8 to 12 reps
× ~45 seconds time-under-tension
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Rest:
× sleep 7 to 8 hours
× at least one rest day per week
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Nutrition:
× 2g protein per kg bodyweight
× Quality food
× maybe one cheat day a week
× 3 to 6 meals a day
× 3 to 5 liters of water a day . 
Gaining or losing weight:
× Gain weight and muscles: calorie surplus
× Lose weight and bodyfat: calorie deficit . 
Those are the fundamentals in my opinion, weiter you train in a studio or at home! If you haven't started your fitness journey yet take it as a guide and get started now!
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Hashtags:
#trainoutside #fitness #fitnesslifestyle #fitnessgoals #fitnessjourney #motivation #trainingplan #trainingssplit #basicequipment #basicsoffitness #fit #eatclean #nutrition #exercise #getinshape #startnow #fitnessguide #howtostartwithfitness #fitnesstransformation #fitnesstraining #transformationtuesday #bodybuilding #bodyweightexercises #bodyweightexercise #muscleups #sports #healthy #gains #getshredded #getfit
Lennart - @trainoutside Instagram Profile - AutGram.Com
trainoutside
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Today's topic: The basics of fitness training and nutrition! . If you miss something or want to correct something feel free to comment below and I will check it! . So here we go: The fundamentals of fitness training and nutrition! . Trainingsspli

Comments

@elaa_elaa_elaa SO BEAUTIFUL PIC LIKE 😘

@trainoutside @elaa_elaa_elaa thx elaa😉