The fitness celebrity I want to introduce today is called Rachel Joy, a fitness model, brand ambassador and internet celebrity from the United States. After years of training and strict diet, she has the perfect figure she is now.
At the beginning, Rachel walked on a fashion show at her alma mater in Florida for two years. She has modeled for Miami Swimming Week's Lila Nikole (2016) and Jypsea Local (2018) swimsuits and appeared in Hera x Hero ads in Brazil.
She made her debut in 2017’s Fitness Gurls and 2020’s Miami Vibes. She is also the head of Tobacco Rd Band's music video. In 2017, she also launched her own women's beach exercise program.
With the increasing popularity and more followers, Rachel's popularity is also increasing. I believe she will be known to more people in the future.
When it comes to exercise, Rachel doesn't follow the same exercise plan every time. Instead, she prefers to train according to her own feelings each time.
For example, Rachel sometimes focuses on compound exercises to strengthen strength and muscle tension . Similarly, she only does isolated training to enhance a certain body part, such as the hips, legs, or abdomen.
Through mixed training, Rachel can continuously improve her physique and can make her exercise novel and fun.
In terms of diet, it is not easy to maintain a Rachel-like physique. But Rachel found that the best and easiest way to achieve this is to stick to a planned structured diet. This can make the diet much easier because it doesn’t have to think about the next meal or what you need to eat tomorrow.
In addition to diet, Rachel also uses whey protein powder to supplement nutrition in the morning and after exercise to help muscles recover better.
Having said so much, I believe you also want to know how Rachel trains normally. Let’s take a look at the three hip and leg strength training she does most often in daily life.
First action: Smith squat
Selecting the Smith machine can provide better stability and focus more on muscles. But the disadvantage is that the trajectory is relatively fixed. If you feel uncomfortable with the Smith machine, you can also use the barbell for squats.
First, stand your feet open and your back is straight. Then squat down until your thighs are parallel to the ground and stand up with force. It is recommended that beginners do 3-5 sets, and each set can be used with a weight of 8-15 times.
Second action: Barbell hip push
Place the dumbbell or barbell in the hip position, the calf is perpendicular to the ground, and the back remains straight. Push up with your hips and slowly lower them to the bottom. It is recommended that beginners do 3-5 sets, and each set can be used with a weight of 8-15 times.
The third move: Bulgarian squat
This training is mainly aimed at the entire hip and leg, and it also has a good training effect on unilateral muscle imbalance. First place the back foot on a bench or high, keep your body tense and carry weights with both hands (for unfamiliar with training, you can only use your own weight for training). During the training, the hind leg descends to the knee and is about to touch the ground. It is recommended that beginners do 3-5 sets, and each set can be used with a weight of 8-15 times.
or above is the content shared today. I hope it can help everyone. Welcome to like, leave a message, forward and follow. Thank you.
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