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Star of Kiana’s Flex Appeal
Live the Fitness Lifestyle!
“Fitness Queen!” EXTRA
Fitness Expert, TV Host, Author, Actress, Mom
Collab: steve@kiana.com

Love me some Concentration Curls to build bicep st

Love me some Concentration Curls to build bicep strength. Focus on contracting and controlling the weight without momentum. Maximize tension placed on the bicep muscle which results in greater activation of the bicep
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How to perform them:
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Starting Position: Sit on a bench or chair. Shoulders retracted and down. Hold a dumbbell in your right hand, let the weight hang down. The shoulder should be directly over the elbow, elbow over the wrist. Your arm in a straight line down. Slowly hinge forward, keeping your back straight (don't hunch or round your shoulders). Put your right elbow on the inside of your right leg.
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The Move: Exhale as you curl the weight up, keeping your elbow in a fixed position, touching your leg, as a pivot. Hold a beat, flex your bicep hard. Exhale as you slowly lower to full extension, getting the negative of the motion.
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Repetitions: Do 6-12 repetitions using strict form depending up weight used.
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A complete Bicep Workout using the Concentration Curl would be 2-3 rounds of each move:
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💪🏼Standing Barbell Curls
💪🏼Concentration Curls
💪🏼Cable Curls
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Stream Flex TV or Get Complete Workouts EGym.Kiana.com link in bio
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www.Kiana.com - free workout plan and meal plan. Online personal training. Jumpstart program. VIP private training. Flex and lien program.
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Want to lose 20 pounds or more? Email me flex@kiana.com
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#kianatom #fitnessexpert #bicepsexercises #bicepsworkout #gymaddicts #fitnessaddicts #biceps💪 #fitnesscoaching #healthcoaching #KianasFlexAppeal #personaltrainers #expertfitness

Do u exercise DAILY? If not, try setting a goal of

Do u exercise DAILY? If not, try setting a goal of lifting weights, walking, or biking for 15 - 30 min. everyday. You want to develop a healthy habit of daily exercise, just like brushing your teeth everyday.
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Making small changes like daily exercise will transform your habits and deliver amazing results in your body, health and outlook.
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Did you know? Lifting weights and building muscle will actually result in a higher metabolism? 👏
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Get a free exercise plan & meal plan at www.kiana.com
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Want to lose 20 lbs or more by Christmas? Email me at flex@kiana.com
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Have a healthy day! Keep on flexing! 💪🏼🌴☀️⚡️🏋🏽‍♂️
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#kianatom #workoutmotivation #healthylifestyletips #workouttips #fitnesstips #ftnesslifestyle #KianasFlexAppeal #healthyhabit #addictedtofitness #howtostartexercising #homeworkoutplan #garagegymlife

Visiting Mom Tom. She’s recovering from surgery

Visiting Mom Tom. She’s recovering from surgery to fix her broken tibia. 11 staples and 6 nails. Eek. She’s doing great, she Has 24/7 caregivers. I invited her to come live with us, but she really wants her independence- which I understand. Kiana Jr made cookies 🍪 ☀️🌺

...Mine is “I’ll be back” @schwarzenegger an

...Mine is “I’ll be back” @schwarzenegger and “He’s good. Too good.” @kiana_tom_flexappeal_fitmomtv 😆
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(💪🏼wishing Arnold a strong #Terminator recovery from his recent heart surgery!)
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www.Kiana.com
#favoritemoviequote #kianatom @kianasegym @kiana_tom_flexappeal_fitmomtv @fitmomtv

Aloha! Good morning!☀️🌴 - Whatcha up to tod

Aloha! Good morning!☀️🌴
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Whatcha up to today? No tips. No lesson. Just Hi! 🤙🏼

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