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Gastón F.

AR | IT Mixed Italian Heritage Food&Beverage Hotel Manager GYM Addict Frustated Architect|Opera Lover Virgo ♍ | 186cm/6.2

Check latest images taken by Gastón F. ( @gastifer )

Discover latest images taken by Gastón F. ( @gastifer ). Check latest medias from @gastifer and share them

Discover latest images taken by Gastón F. ( @gastifer ). Check latest medias from @gastifer and share them Gastón F.

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Explore gastifer's Instagram Hanging leg-hip raise. One of the best exercises for your core (see note), targeting your rectus abdominis. Your iliopsoas, tensor fasciae latae, sartorius, pectineus, adductor longus, adductor brevis, and internal and external obliques work as synergists.

Instructions

Hang from a high bar, with your legs straight. Raise your knees as high as possible towards your chest by flexing your hips AND your waist. Try to hold the contracted position for a count of two. Lower your legs to the starting position in a controlled manner. Repeat.

Do not swing; keep the movement controlled. Make sure that you are not just flexing your hips to raise your knees. Once your hips are fully flexed, you must also flex your waist. If you do not, your abs and obliques will only act as stabilizers, not as the target muscle and synergists.

Tips

Make the exercise easier by doing it lying on your back. Make it more difficult by straightening your legs or holding a dumbbell between your feet.

Note

The hanging leg-hip raise is basically the same as the captain's chair leg-hip raise, an exercise that was found in one study to be the most effective exercise for your obliques and the second most effective exercise for your abs! The only difference is that in this exercise you hang from a bar, whereas in the captain's chair leg-hip raise you use the captain's chair. In both exercises the movements in the legs and waist are the same.

#gym_lovers_ig #weighttraining  #bodybuilding #bodybuilders #fitness #fitnesstips #exercise #exercises #exercisevideos #exercisescience #gymmotivation #trainingtips #ifbb #mrolympia #mrunziverse #weightloss #weightlossjourney #abs #abdomen #abdominals #6pack #sixpack #obliques #hanginglegraises #legraises #coreexercises #coretraining #powerlifting #gymtips #gym 1611000225978557691_749952543

Hanging leg-hip raise. One of the best exercises for your core (see note), targeting your rectus abdominis. Your iliopsoas, tensor fasciae latae, sartorius, pectineus, adductor longus, adductor brevis, and internal and external obliques work as synergists. Instructions Hang from a high bar, with your legs straight. Raise your knees as high as possible towards your chest by flexing your hips AND your waist. Try to hold the contracted position for a count of two. Lower your legs to the starting position in a controlled manner. Repeat. Do not swing; keep the movement controlled. Make sure that you are not just flexing your hips to raise your knees. Once your hips are fully flexed, you must also flex your waist. If you do not, your abs and obliques will only act as stabilizers, not as the target muscle and synergists. Tips Make the exercise easier by doing it lying on your back. Make it more difficult by straightening your legs or holding a dumbbell between your feet. Note The hanging leg-hip raise is basically the same as the captain's chair leg-hip raise, an exercise that was found in one study to be the most effective exercise for your obliques and the second most effective exercise for your abs! The only difference is that in this exercise you hang from a bar, whereas in the captain's chair leg-hip raise you use the captain's chair. In both exercises the movements in the legs and waist are the same. #gym_lovers_ig #weighttraining #bodybuilding #bodybuilders #fitness #fitnesstips #exercise #exercises #exercisevideos #exercisescience #gymmotivation #trainingtips #ifbb #mrolympia #mrunziverse #weightloss #weightlossjourney #abs #abdomen #abdominals #6pack #sixpack #obliques #hanginglegraises #legraises #coreexercises #coretraining #powerlifting #gymtips #gym

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Discover latest images taken by Gastón F. ( @gastifer ). Check latest medias from @gastifer and share them Gastón F.

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Explore gastifer's Instagram - EXERCISES FOR A BIG 'OL BUTT
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I love butts. Man butts, woman butts, big butts, small butts, wizard butts, muggle butts...doesn't matter. Gimme a butt and I'll love it unconditionally with my butt shaped heart.
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That said, people keep sliding hard and unprotected right into my DM asking for exercises to build a bigger butt. Sometimes they feel the need to send me pictures of their current butt in order to get their point across. And as much as my 16 year old self would kick me in the jejunum for telling people to stop sending butt pics, I feel this might be a good graphic to help you build your butt without sending pics to strangers over IG.
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Worth noting, each of these exercises are listed in order (left to right) using the progression I use to master each one. So start with the exercises on the far left and progressively make your way further and further over to the right.
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✈️Also, these are NOT the only butt exercises. These are just as many as I could fit. Hyperextensions, kick backs, pull throughs, kettle bell swings...there are a lot more i wanted to include but just didn't have the space. So use this and refer to it when you need, but don't treat it as "law," because there are many more options to choose from.
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Oh, as for the final exercise, I wonder how many people are going to comment without reading it's a joke. Let's see, shall we :)
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#legday #legworkout #legs #legsfordays #legsworkout #lowerbodyworkout #lowerbody #squats #squatbooty #squat #squatday #deadlift #deadlifts #deadliftday #lunges #lunge #hipthrust #fitness #kettlebell #glutes #buttworkout #fitnessaddicted #fitsporation #alwaysoptimal 1610997991396028609_749952543

- EXERCISES FOR A BIG 'OL BUTT - I love butts. Man butts, woman butts, big butts, small butts, wizard butts, muggle butts...doesn't matter. Gimme a butt and I'll love it unconditionally with my butt shaped heart. - That said, people keep sliding hard and unprotected right into my DM asking for exercises to build a bigger butt. Sometimes they feel the need to send me pictures of their current butt in order to get their point across. And as much as my 16 year old self would kick me in the jejunum for telling people to stop sending butt pics, I feel this might be a good graphic to help you build your butt without sending pics to strangers over IG. - Worth noting, each of these exercises are listed in order (left to right) using the progression I use to master each one. So start with the exercises on the far left and progressively make your way further and further over to the right. - ✈️Also, these are NOT the only butt exercises. These are just as many as I could fit. Hyperextensions, kick backs, pull throughs, kettle bell swings...there are a lot more i wanted to include but just didn't have the space. So use this and refer to it when you need, but don't treat it as "law," because there are many more options to choose from. - Oh, as for the final exercise, I wonder how many people are going to comment without reading it's a joke. Let's see, shall we :) - #legday #legworkout #legs #legsfordays #legsworkout #lowerbodyworkout #lowerbody #squats #squatbooty #squat #squatday #deadlift #deadlifts #deadliftday #lunges #lunge #hipthrust #fitness #kettlebell #glutes #buttworkout #fitnessaddicted #fitsporation #alwaysoptimal

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Discover latest images taken by Gastón F. ( @gastifer ). Check latest medias from @gastifer and share them Gastón F.

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Explore gastifer's Instagram  1607048692178022964_749952543
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Discover latest images taken by Gastón F. ( @gastifer ). Check latest medias from @gastifer and share them Gastón F.

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Explore gastifer's Instagram -  Please learn this ✅ one or the other !
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An old favourite! Do not do this on the right ! 1607048110268625352_749952543

- Please learn this ✅ one or the other ! - An old favourite! Do not do this on the right !

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Discover latest images taken by Gastón F. ( @gastifer ). Check latest medias from @gastifer and share them Gastón F.

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Explore gastifer's Instagram BENCH PRESS HURTS YOUR SHOULDERS?
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I'll start by saying there are MANY strategies you can use to eliminate shoulder pain in the bench press. My favorite, for example, is drinking a potion made of gillyweed, bowtruckle hearts, and a pheonix feather that fortifies your tendons and ligaments. Muggles have trouble using that one, though, so the four I outline below might be more relevant.
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1️⃣Tuck Your Elbows to 45 Degrees. Reason being, a lot of people hurt their shoulders when their elbows flare out too far and their arms make a 90 deg angle with their torso. By tucking your elbows, though, you reduce the stress on the front of your shoulders and can keep them pain free.
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2️⃣ Use a Closer Grip. It doesn't have to be wicked close but if your grip is significantly outside shoulder-width and your shoulders are bothering you, bringing in your grip to about shoulder-width can put the brunt of the weight on your pecs & triceps instead of your shoulders.
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3️⃣Try Dumbbell Bench Press. And use more of a "neutral" grip (palms facing each other) because this gives your shoulders more "breathing room" and reduces your risk of impingement throughout the movement.
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4️⃣Don't Bench Press. Because, regardless of what any dogmatic lifters on the internet tell you, the bench press is not the end-all be-all. There are many, MANY ways to get the same benefits without hurting your shoulders. And if it keeps bothering you and you keep forcing yourself to do it, you're just trying to fit a square peg in a round hole. And why the eff would you try to do that?
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❤☕️
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#benchpress #bench #benchpressing #benchday #internationalbenchday #chestworkout #chestday #chestexercise #pecs #pec #bodybuilding #bodybuilder #bodybuilders #bodybuildinglifestyle #bodybuildingnation #bodybuildingcom #powerlifting #powerlift #powerlifter #powerbuilder #powerbuild #strengthtraining #strengthcoach #personaltrainer #personaltraining #alwaysoptimal #syattfitness - #regrann 1606810966174371961_749952543

BENCH PRESS HURTS YOUR SHOULDERS? - I'll start by saying there are MANY strategies you can use to eliminate shoulder pain in the bench press. My favorite, for example, is drinking a potion made of gillyweed, bowtruckle hearts, and a pheonix feather that fortifies your tendons and ligaments. Muggles have trouble using that one, though, so the four I outline below might be more relevant. - 1️⃣Tuck Your Elbows to 45 Degrees. Reason being, a lot of people hurt their shoulders when their elbows flare out too far and their arms make a 90 deg angle with their torso. By tucking your elbows, though, you reduce the stress on the front of your shoulders and can keep them pain free. - 2️⃣ Use a Closer Grip. It doesn't have to be wicked close but if your grip is significantly outside shoulder-width and your shoulders are bothering you, bringing in your grip to about shoulder-width can put the brunt of the weight on your pecs & triceps instead of your shoulders. - 3️⃣Try Dumbbell Bench Press. And use more of a "neutral" grip (palms facing each other) because this gives your shoulders more "breathing room" and reduces your risk of impingement throughout the movement. - 4️⃣Don't Bench Press. Because, regardless of what any dogmatic lifters on the internet tell you, the bench press is not the end-all be-all. There are many, MANY ways to get the same benefits without hurting your shoulders. And if it keeps bothering you and you keep forcing yourself to do it, you're just trying to fit a square peg in a round hole. And why the eff would you try to do that? - ❤☕️ - #benchpress #bench #benchpressing #benchday #internationalbenchday #chestworkout #chestday #chestexercise #pecs #pec #bodybuilding #bodybuilder #bodybuilders #bodybuildinglifestyle #bodybuildingnation #bodybuildingcom #powerlifting #powerlift #powerlifter #powerbuilder #powerbuild #strengthtraining #strengthcoach #personaltrainer #personaltraining #alwaysoptimal #syattfitness- #regrann

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Discover latest images taken by Gastón F. ( @gastifer ). Check latest medias from @gastifer and share them Gastón F.

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Explore gastifer's Instagram Building a big deadlift is simple, but not easy.
-
 Mastering your technique is crucial for building a big deadlift. Perform lots of reps with submaximal weights (55-85%) & work on really dialing in your technique to lift as efficiently & safely as possible.
-
⚖️ Prioritizing weight on the bar over form, ingrains to poor technique & poor movement patterns, which leads to injuries & plateaus. Longevity is the name of the game -- nothing halts progress faster than an injury.
-
 Don't major in the minors. Specificity is key. If you want to get really good at deadlifting, you have to deadlift. A program promising to add a ton of weight to your deadlift without actually deadlifting won’t work for those with a decent baseline level of strength. Get plenty of practice with the competition lift, then focus on your sticking points.
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 Attack those sticking points. If you’re weak off the floor/below the knee, train movements that strengthen that area. Deficit deadlifts, speed deadlifts, & low block pulls are some of my favorites. If you’re weak at lockout, try chain deadlifts, band deadlifts, deficit deadlifts & block pulls. Stiff-legged deadlifts are great for building the posterior chain & overall strength.
-
 Be explosive. Speed is king. Speed is also a skill. Train explosively and drive straight through your sticking points! Train with submaximal weights and pull as fast as possible while maintaining good form. Intention matters; even if it’s heavy, or especially if it’s heavy, commit to being as fast as possible.
-
 Go in with the right mindset. You can’t be timid. Attack the bar. No second-guessing, no hesitation. The bar will expose these things. It’s never a question of if it goes up -- it’s only a matter of how fast it will go up. Be confident, aggressive, & attack violently.
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#power #powerbuilding #powerlifting #powerbuilder #powerlift #powerlifter #bodybuilding #bodybuilder #bodybuilders #bodybuild #weightlifting #weightlift #strengthtraining #deadlift #deadlifter # 1606809373093668583_749952543

Building a big deadlift is simple, but not easy. - Mastering your technique is crucial for building a big deadlift. Perform lots of reps with submaximal weights (55-85%) & work on really dialing in your technique to lift as efficiently & safely as possible. - ⚖️ Prioritizing weight on the bar over form, ingrains to poor technique & poor movement patterns, which leads to injuries & plateaus. Longevity is the name of the game -- nothing halts progress faster than an injury. - Don't major in the minors. Specificity is key. If you want to get really good at deadlifting, you have to deadlift. A program promising to add a ton of weight to your deadlift without actually deadlifting won’t work for those with a decent baseline level of strength. Get plenty of practice with the competition lift, then focus on your sticking points. - Attack those sticking points. If you’re weak off the floor/below the knee, train movements that strengthen that area. Deficit deadlifts, speed deadlifts, & low block pulls are some of my favorites. If you’re weak at lockout, try chain deadlifts, band deadlifts, deficit deadlifts & block pulls. Stiff-legged deadlifts are great for building the posterior chain & overall strength. - Be explosive. Speed is king. Speed is also a skill. Train explosively and drive straight through your sticking points! Train with submaximal weights and pull as fast as possible while maintaining good form. Intention matters; even if it’s heavy, or especially if it’s heavy, commit to being as fast as possible. - Go in with the right mindset. You can’t be timid. Attack the bar. No second-guessing, no hesitation. The bar will expose these things. It’s never a question of if it goes up -- it’s only a matter of how fast it will go up. Be confident, aggressive, & attack violently. - #power #powerbuilding #powerlifting #powerbuilder #powerlift #powerlifter #bodybuilding #bodybuilder #bodybuilders #bodybuild #weightlifting #weightlift #strengthtraining #deadlift #deadlifter #

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Discover latest images taken by Gastón F. ( @gastifer ). Check latest medias from @gastifer and share them Gastón F.

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Explore gastifer's Instagram "HEALTHY" FOODS HIGH IN CALORIES
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This is NOT a list of bad foods or off limit foods or foods you should stop eating. This is a list of "healthy" foods that are also high in calories. Because food quality is important. But so is food quantity. And if you want to lose a bit (or a lot) of fat and are having trouble no matter how "healthy" you eat...you might be eating more calories than you suspect.
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I put pizza in here as a joke (mostly to see who would get riled up in the comments without reading the caption) but it also symbolizes an important concept -- flexible dieting.
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Because there is no such thing as a "bad" or "off limits" food. Everything is allowed. The distinction is what should you focus on? What should be emphasized in your diet? Pizza, obviously, shouldn't be a key player. But you can absolutely have it now and again while continuing to make progress. Especially if you can fit it in your calories. But even if you go over your calories, no big deal. Just get right back on track.
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Because you don't reach your goals in a meal or a day or a week or a month. And you don't lose all your progress in a meal or a day or a week or a month. Progress is about consistency, NOT rigidity. And the more you can stay consistent with your diet and lifestyle, the more progress you'll make.
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❤☕️
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#healthylifestyle #healthyfood #healthybreakfast #healthyeating #healthydinner #healthylunch #healthymeals #healthymeal #foodporn #foodprep #mealprep #vegetarian #vegetables #fruit #driedfruit #avocado #avocadotoast #oliveoil #banana #pizza #hummus #alwaysoptimal 1606808425592115926_749952543

"HEALTHY" FOODS HIGH IN CALORIES - This is NOT a list of bad foods or off limit foods or foods you should stop eating. This is a list of "healthy" foods that are also high in calories. Because food quality is important. But so is food quantity. And if you want to lose a bit (or a lot) of fat and are having trouble no matter how "healthy" you eat...you might be eating more calories than you suspect. - I put pizza in here as a joke (mostly to see who would get riled up in the comments without reading the caption) but it also symbolizes an important concept -- flexible dieting. - Because there is no such thing as a "bad" or "off limits" food. Everything is allowed. The distinction is what should you focus on? What should be emphasized in your diet? Pizza, obviously, shouldn't be a key player. But you can absolutely have it now and again while continuing to make progress. Especially if you can fit it in your calories. But even if you go over your calories, no big deal. Just get right back on track. - Because you don't reach your goals in a meal or a day or a week or a month. And you don't lose all your progress in a meal or a day or a week or a month. Progress is about consistency, NOT rigidity. And the more you can stay consistent with your diet and lifestyle, the more progress you'll make. - ❤☕️ - #healthylifestyle #healthyfood #healthybreakfast #healthyeating #healthydinner #healthylunch #healthymeals #healthymeal #foodporn #foodprep #mealprep #vegetarian #vegetables #fruit #driedfruit #avocado #avocadotoast #oliveoil #banana #pizza #hummus #alwaysoptimal

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Discover latest images taken by Gastón F. ( @gastifer ). Check latest medias from @gastifer and share them Gastón F.

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Explore gastifer's Instagram Urban Camouflage Standard Light Jacket men's styles! - #men  #mensfashion #stylemen #streetstyle #streetwear #fashion #fashionmen #boywear 1605477012850667641_749952543

Urban Camouflage Standard Light Jacket men's styles! - #men #mensfashion #stylemen #streetstyle #streetwear #fashion #fashionmen #boywear

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Discover latest images taken by Gastón F. ( @gastifer ). Check latest medias from @gastifer and share them Gastón F.

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Explore gastifer's Instagram @gucci -  The #GucciCruise18 campaign is set in Rome, home city of creative director #AlessandroMichele, and shot by British photographer Mick Rock (@therealmickrock). Actress and singer @chiaramastroianni with a #GucciOphidia suede bag with embroidered dragon appliqué, GG and House Web details. #RomanRhapsody
Creative director: #AlessandroMichele
Art director: @christophersimmonds - #regrann 1604828569266355414_749952543

@gucci - The #guccicruise18campaign is set in Rome, home city of creative director #AlessandroMichele, and shot by British photographer Mick Rock (@therealmickrock). Actress and singer @chiaramastroianni with a #gucciophidiasuede bag with embroidered dragon appliqué, GG and House Web details. #RomanRhapsody Creative director: #AlessandroMichele Art director: @christophersimmonds - #regrann

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