Takky Fit And Firm

😎🫡

How to Performance a Proper
Romanian Deadlift for (Beginner 25kg )
(RDL)

The starting , the movement ,the return

Focus on the hip hinge movement. Keep your back flat, knees just slightly bent, and barbell get close tp your legs. Drive through your heels to return to a standing position.

How to starting the position 📌

✅️1. STANCE : Stance with your.feet hip - Width a part , holding a barbell (Or Dumbell) infront of your thighs with an overhand grip.

✅️2. POSTURE : Keep your shoulders back, Chest up
And maintain a neutral spine.

✅️3.KNEES : Keep a slight bent in your knees, do not lock them, but do not turn it into a Squat !! either.

Key tips for safety 🔑✅️

🔑🏋‍♀️ Keep you weight close : the bar should stay in contact with (or very close to your legs) at all the times to reduce strain on your lower back.

🔑🏋‍♀️Don't Overextend : Do not lower the weight past your your Flexibility rangs. If your back starts to round, your have gone too low.

🔑🏋‍♀️ Control The Tempo : Focus on a show, Controlled lowering phase (Eccentric phase) and a powerful, explosive upward phase.

↘️The starting a beginner Level Don't need Heavy weight Just Try to set you Stance , movement , return to correctly position by Body weight or Lightly weight frist 🫡

Chip up day ✅️

We're still Beginner Level 😝
Next Targeted its Intermidiate Level
🎯📌

I would like to thank my dear members 🙏❤️

Foe your patience following program as well I would like express
My since gratitude to everyone for your hard working in making this project a Success. July is our month of Achievement team. Let't stay Committed to our Exercise goals 🎯
And ensure we reach all out targeted by end this month again.

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%Exercise20%✅️
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Day 120 🏋‍♀️📌

Progressing Slowly But Steady

No eat less ❌️
No skip Rice ❌️
Eat fully 3 meal and full of Nutrition ✅️

Exercise 20% Nutrition 80%

DisCipline and Consistency are the keys to success 🎯🏋‍♀️💪

Funny moment 😂

Compound trainning 🫣 = ❌️
Tiktok dance 😄= ✅️

Wall sit just a simple Exercise but Serious Resuits. 🎯

Age is just a number. My Client is 65 years old, but her never give up not a single day.!!!!

You're Struggling With Armpit fat , Back fat , and Butterfry Hand ????

Let't Follow us and try This Workout 😃

📌 Cable Rear Deltoid Fly
X12 Rep Repeat 5 set

The good Mindset Will bring your hit the goal 🎯🔑

And please Understanding that Targeting different parts of the body need takes time. But if your stay dedicate, patient, and Disciplined Everything will definitely get better and Stronger ❤️🫡

Trainning You (Obliques abs)
By Hyperextension machine or Romance Chair

Maybe your Can try this Program for Day 4 when Your have Training You Core Day

🎯Obliques Side bend for 12 X3 set And Repeat X 5 set 🏋‍♀️💪

Not Only For Training (Obliques abs) but Also Can Traning More than 3 muscles here ⬇️⬇️⬇️⬇️⬇️

📌 Lower Back or (Erector Spinae)
📌 Gluteus Maximas
📌 Hamstring
📌 Abs (Obliques )
📌 Upper Back

✅️Hyperextention Chair also Can fixed your Posture when Rang of motion ( We can Adjustable when going up- down) Slow Slow.

✅️ targeted Resistance (When you hip Reaching or touching Romance Chair that you can know the Position and trying to Squeeze and Contract your Obliques at the top of the movement.

✅️ Fixed you From when your Lateral Flextion Or side bend for Protection your Over- extending .