Ruwan Personal trainer

Okay so we are starting with summer body season again let's see if this years body will be better then last year

If anyone needs supplements in cape town area let me know i will post soon some products

For getting muscle gains and preventing sports injuries and over all movement make sure you pay special attention to stretching on a regular basis. I also suggest that you go for a deap tissue massage (sports massage) once a week to remove my fascial build up. This will also help you to have bettwr muscle control with contraction exercises

I hope everyone is ready for the new year with big goals to achieve feel free to share your goals for this year

Okay for the abdominal muscle(abs) please stop your crunches firstly abs are made in the kitchen with cardiovascular training but most important include exercises for stomach that involves the hip flexor muscle this has a direct effect on the abdominals example reverse crunches. By having strong hip flexors your squat will also be much stronger.

For guys if you want good muscle definition its good to spend time during the day flexing muscle groups this helps constant blood flow to the muscle area and improves over time definition. This also helps you to get more control over muscle groups

For guys and girls implement stretching daily this keeps muscle fully functional

For those that are trying to lose weight for summer reduce carb intake especially after 5pm and also take vegetables pumpkin,carrots, butternut out they contain higher amounts of carbs