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𝓢𝓗𝓤𝓡𝓡𝓨 𝓒𝓞𝓡𝓔 | 舒莉核心

@shurry_core

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Vous voulez glow up ?

@fitness_blondiiee

#muscu #esthetic #gym
#gymmotivation #gymrat #gymgirl
#gymlifestyle #gymaddict #glow #glowup
#glowingskin #fitness #fitness #fit
#fitgirls #gymgirls #gymworkout
#gymreels #gymvideos #pourtoi #fyp #fitnessgirl
#fitnesslifestyle #fitnessphysique
#fitnessvideo #fitnessmodel #pourtoi taken in France by @shurry_core

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2 years ago

BACK DAY 🧜🏼‍♀️ FEMININE & SCULPTED BACK

5 exercises to sculpt your back, improve your posture and create a beautiful, feminine shape. ✨

01 — LAT PULLDOWN
→ Pull your elbows towards your hips and keep the movement controlled.
3 × 10–12

02 — SEATED CABLE ROW
→ Keep your chest open, shoulders down and squeeze your back at the end of each rep.
3 × 10–12

03 — FACE PULL
→ Pull the rope towards your face while opening your elbows. Great for your rear delts and posture.
3 × 12–15

04 — STRAIGHT-ARM PULLDOWN
→ Keep your arms almost straight and pull the bar down towards your thighs.
3 × 12–15

05 — BACK EXTENSIONS
→ Keep the movement controlled and squeeze your glutes at the top.
3 × 12–15

✨ LITTLE TIPS

🏃‍♀️ CARDIO: 10–20 min after your workout if your goal is to get leaner. Incline walking is a great option.

💧 HYDRATION: Stay hydrated before and throughout your workout to keep your performance up.

🍽️ NUTRITION: Make sure you’re getting enough protein throughout the day to support muscle recovery and growth.

🎯 FORM OVER WEIGHT: Focus on your technique instead of chasing heavier weights. If you stop feeling your back working, lower the weight.

⏱️ REST: Aim for 60–90 sec between sets, and take longer if you need it for heavier exercises.

🧘‍♀️ AFTER YOUR WORKOUT: A few minutes of easy walking and mobility can help you cool down.

🔥 THE REAL SECRET: Consistency + progressive overload + proper nutrition. You don’t need endless cardio to build a sculpted back.

#backworkouts #gym #gymmotıvatıon #fitness #fyp taken in Ko Samui by @shurry_core

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2 months ago

It's just short

#gym #gymmotıvatıon #fitness #gymgirl #gymrat by @shurry_core

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2 months ago

🦋🦋

#gymmotıvatıon #fitnessmotivation #fitness #viral taken in SuccessGym by @shurry_core

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2 months ago

🍑 Glute Growth Workout (Hypertrophy Focus)

The goal is to maximize mechanical tension control every rep and progressively overload over time

🔥 Warm-up (5 min)

* 5 minutes of incline treadmill walking.
* Hip and ankle mobility

⚡ Glute Activation (2 rounds)

1. Bodyweight Glute Bridges × 15–20 reps
2. Banded Lateral Abductions × 20 reps
3. Banded Donkey Kicks × 12–15 reps per leg

1️⃣ Bulgarian Split Squats

3sets × 8-10 reps per leg
⏱️ Rest: 90 seconds

💡 Lean your torso slightly forward drive through your front heel and control the lowering phase to maximize glute activation.

2️⃣ Hip Thrust

3 sets × 8 reps - 8 - 8
⏱️ Rest: 2 minutes

💡 Pause for 1–2 seconds at the top slightly tuck your pelvis, and squeeze your glutes as hard as possible before lowering under control

3️⃣ Step-Ups

3 sets × 10–12 reps per leg
⏱️ Rest: 90 seconds

💡 Use a box height that allows you to drive through the working leg. Avoid pushing off with the back foot.

4️⃣ Hip Abduction

3 sets × 15–20 reps
⏱️ Rest: 60 seconds

💡 Control the movement and hold the contraction for one second at the end of each rep to target the glute medius.

⸻

📈 Hypertrophy Tips

✅ Train close to failure (0–2 reps in reserve on your final sets)

✅ Control the eccentric (lowering) phase for 2–3 seconds

✅ Progressively increase the weight or the number of reps over time.

✅ Allow 48–72 hours of recovery before training glutes intensely again.

✅ For optimal glute growth, combine consistent training with adequate protein intake and, if your goal is muscle gain, a slight calorie surplus.

Consistency + progressive overload = glute growth

#gluteworkouts #fitness #motivation #gymmotıvatıon #gym taken in Thailand by @shurry_core

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3 months ago

🦋☀️ taken in Ko Samui by @shurry_core

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3 months ago

People see the results. Few see the work behind them.

How many times a week do you train ?

#fitness #gym #fitgirl #workout #gymmotivation taken in Koh Samui, Thailand by @shurry_core

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3 months ago

The pain is a vertue

Outfit @dfyne.official

#gym #gymmotıvatıon #fitness #viral #foryou taken in Ko Samui by @shurry_core

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8 months ago

🇹🇭🏠 taken in Ko Samui by @shurry_core

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a year ago

A fitgirl in a city dress🤍

#explore #fitgirls #gym #pourtoi taken in Milan, Italy by @shurry_core

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2 years ago

Body progression 2025

#body #posing #muscu #fitgirl #glowup taken in France by @shurry_core

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2 years ago

4 exercices glutes 🍑📈

@fitness_blondiiee

#muscu #muscúlacao #esthetic
#gymmotivation #gymrat #gymgirl #gymlifestyle #gymaddict #glowup #bodybuilding #glowups #fitness #fitness #fit #fitgirls #gymgirls #gymworkouts #gymreels #gymvideos #pourtoi #fyp
#flex #glowupchallenge #gymreels #fitnessgirl #fitnesslifestyle #fitnessphysique #fitnessvideo #fitnessmodel #explore taken in France by @shurry_core

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2 years ago