Dynamic Body By Neda

اگه کمردرد داری، این ۳ حرکت رو توی باشگاه انجام نده:
۱. ددلیفت با فرم اشتباه
۲. اسکوات عمیق بدون کنترل
۳. دراز و نشست کلاسیک
این‌ها فشارو روی دیسک بیشتر می‌کنند.
اگه مشکل کمردرد داری، این پستو ذخیره کن

If you have back pain, avoid these 3 moves at the gym:
1. Deadlift with bad form
2. Deep squat without control
3. Classic crunches
They increase pressure on your discs.
Save this if you have back pain problems.

Only 10 minutes today?
Don't waste them on random exercises. Use this simple structure:
1 pull
1 push
1 leg movement
Work for 40 seconds. Transition for 20 seconds, and repeat for 3 rounds.
The goal is not to destroy your body.
The goal is to create a useful training habit-even on busy days.
Choose a pain-free variation and adjust the range, load and tempo to your level.
Save this for your next busy day.
Comment 10 if you want more realistic short workouts.

اگه فقط ۱۰ دقیقه وقت دارید اونو با تمرینات تصادفی هدر ندید و از این ساختار استفاده کنید:
۱ پول
۱‌پوش
و یک حرکت پا
۴۰ ثانیه تمرین کنید و ۲۰ ثانیه واسه تمرین بعد آماده بشید و ۳ ست تکرار کنید.
هدف اینه که یک عادت تمرینی مفید داشته باشید حتی در روزای شلوغ. یه نوع تمرین بدون درد انتخاب کنید و دامنه، بار و سرعت رو با سطح خودتون تنظیم کنید.
این پست رو برای روزای شلوغ ذخیره کنید.
اگه تمرینات کوتاه دیگه‌ای میخواید عدد ۱۰ رو کامنت کنید.
✔️

Most people don't fail because they're lazy. They fail because the plan is too extreme to repeat.

If you want fat loss, start with a system you can actually live with.

What's harder for you?: diet, time or consistency?

Most people don't fail because they are lazy. They fail because the plan is too extreme to repeat.
If you want fat loss, start with a system you can actually live with.
What is harder for you: diet, time or consistency?

Having a lumber disk issue doesn't automatically mean every exercise is off-limits.
Over time, I've learned how to modify movements based on how MY BODY responds.
For Hip Thrusts, these small adjustments help me stay comfortable:
• Pad positioned lower over my pelvis
• Neutral spine
• Drive through my heels
• Squeez the glutes at the top instead of extending through the lower back

This isn't medical advice, and it's my personal experience and may not work for everyone. Pain, symptoms, and injuries are individual.

The goal isn't to ignore the pain.
It's to learn how to move intelligently.

Have you ever had to modify an exercise because of an injury?

I always tell my clients: A strong body is a body that knows how to manage itself.
This time, though, I became a student of my own body.

After a heavy Cable pull-Through, I suffered a significant strain in my piriformis muscle.

Even though I've been coaching for years and have experienced injuries like lumber disc issues, cervical disc problems and knee imjuries, the body still reminds us that it sometimes needs correction, patience and proper care.

These three stretches helped me manage the pain, numbness, or pain that radiates down your leg, make sure to seek a professional evaluation.

Save this post for the day your body needs real recovery.

Have you ever dealt with piriformis syndrome or deep glute pain?
Let me know in the comments. 👇🏻
🧘‍♂️

We spend so much time waiting to feel prrfect. But perfection fades. What changes your body is deciding not to abandon yourself. Every workout isn't about burning calories: sometimes it's simply a reminder. "I'm still showing up for myself". That's where a strong body begins.

What helps you show up, even on hard days?

Most people don't fail because they chose the wrong time or workout.
They stop because they wait for perfect conditions.
A perfect mood won't change your life. A consistent one will.
Start with what mood you are in.
Keep showing up.
Your body notices everytime.
Don't abandon yourself.

What's one small movement you can repeat this week?
🔑

Everyone has an opinion about your body.
Too much.
Too little.
Too strong.
Too weak.
But the relationship that matters most ...
Is the one between you and your own body.
A strong life begins when you stop abandoning it.

-By Neda
Save this for the days you forget to listen to yourself.

❤️

We often think pain is where the story begins.
But most bodies try to communicate long before that.

Through stiffness.
Through fatigue.
Through low energy.

Learning to notice those signals changed the way I move.

It might change yours too.

Don't abandon yourself.
-By Neda
ILS
A community of women rebuilding a stronger relationship with their body.