Nico Ciro Fitness

Nico Ciro Fitness Personal trainer

Waiting for the gym to open like...
04/23/2020

Waiting for the gym to open like...

04/13/2020

Need help with your exercise goals?
Want to take your training to the next level?
Offering tailored programs based on your needs and goals.
For more info visit www.nicociro.com.

09/18/2019

[ Hip Hinge ]

This exercise refers to the movement of the hips relative to the lower and upper body extremities.

This is done by sending the hips back and leaning forward with a vertical torso (neutral back).

The importance of this simple movement is that when we bend down to grab things or squat to sit in a chair or to đź’©, we initially start with this movement. (Activities of daily living)

Compensation with this movement is usually seen in the knees or rounding of the back which can lead to pain and dysfunction - especially if loaded with weight.

Some reasons you may be compensating are due to motor control - we simply don’t know or understand how to initiate the movement or tight muscles - usually in the hamstrings.

Give this exercise a try and if you feel tightness in any area be sure to foam roll and stretch!

09/05/2019

[ Resistance Band Goodmornings ]

Level: Beginners

Hip hinging is an important movement for many exercise variations and activities of daily living.

This movement is prevalent in both squats and deadlifts.

Some people have a hard time sending the hips back and leaning forward - think bowing.

This variation is a simple way to learn how to properly hip hinge. The tension of the resistance band will pull you down towards the floor. Therefore maintaining an upright torso with a strong core is crucial so we don’t break form.

When performing the exercise, a couple cues I like to use are:
- Push the butt back towards the wall
And
- Stick the chest out (without overextending)

These are also great for the b***y and hamstrings! But if you want to safely progress to deadlifts and squats, learning to properly bend at the hip is important to minimize injuries.

Training frequency - the number of workouts per weekTraining frequency may vary depending on the individuals schedule (L...
09/03/2019

Training frequency - the number of workouts per week

Training frequency may vary depending on the individuals schedule (Life / work) and also based on their goals.

For example not everyone wants to be a bodybuilder, but if someone is trying to improve or maintain their health they can benefit from going to the gym 2-3 days per week with a well designed workout plan.

If your goal IS to be a bodybuilder or an elite athlete. Then your training also has to be up to par with a greater training frequency, where you can train for more specific goals.

Optimal resistance training frequency depends upon many factors such:
- How much weight is being lifted
- How intense the workout is
- What type of exercises will be done
- Your condition level
- Your ability to recover
- And the number of muscles trained per session

Novice athletes: it is recommended to train the entire body 2-3 days / week.

If you are progressing with your training,

Intermediate athletes: a frequency of 3-4 days / week is recommended

More advanced lifters (elite weightlifters or bodybuilders) can benefit from training 4-6 days / week.
______________________________________________________

08/22/2019

[ Motivation ]
-
Going to the gym can be a struggle for some of us. It’s hard sticking to a routine or finding the time of day to go.
-
Sometimes you’re not even sure what you want to work on or how to start.
-
That’s why finding ways to make the gym more enjoyable are necessary.
-
Some ways to get you going are:
-
• Make the perfect workout music playlist
• Invite a friend
• Re-visit goals or come up with new challenging ones
• Think again why you started in the first place
• Join a class
• Hire a Personal Trainer
-
Recently my motivation has been trying to gain muscle mass and that means if I don’t go to the gym, I don’t grow - so I absolutely have to! Some ways I make it more enjoyable are record my sessions and learn to edit / come up with content for you guys.
-
Weight loss or muscle gain are a long process, but are very rewarding if you’re patient.
-
Like my friend and fellow trainer Says, “Trust the process, stay the course.”

08/18/2019

Here’s a fun push up variation to include if you want to spice up your chest training.
-
Single arm medicine ball push ups 💪🏽
-
This variation can be used as a progression to normal push ups since they offset your hand position and enables you to stabilize when your hand is positioned on a round object like a medicine ball.
-
Starting can be tricking as it also takes some coordination so start slow and work your way up to a faster pace.
-
If you give this a try, post it on your story and tag me!

Address

East Hampton, NY

Opening Hours

Monday 9am - 5pm
Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm
Friday 9am - 5pm
Saturday 9am - 5pm
Sunday 9am - 5pm

Website

Alerts

Be the first to know and let us send you an email when Nico Ciro Fitness posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Nico Ciro Fitness:

Shortcuts

Share

Category