Instagram @Qnhikohle

Great Day yesterday at the Garden State Championships... thx for a great show @mrmazali β€” great job @exiletrain πŸ† πŸ† πŸ† 2 first places for me... πŸ˜‰.
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#npcfigure #npcbikini #gardenstatechampionships #physique 😘🍟 .
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#gardenstatechampionships #happysaturday #npcfigure #mood #goodvibes #frenchfries Number 97 today... thank you in advance for your positive vibes 😘😘 thank you as always @jarelarin_mua πŸ’„ #gardenstatechampionships .
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#npcfigure #peakweek #goaldigger Almost time....
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#npcfigure #npc #gardenstatechampionships #peakweek RBF Gains 😭 Don’t ask me to smile for this and other reasons πŸ˜‘πŸ’ͺ🏾 Happy Thursday. Don’t forget to vote for me today in the @mshealthandfitness contest. Link in bio. Thx!
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#tbt #throwbackthursday #frown #smile #rbf Halfway through the week, which happens to be peak week for me. I’ll be onstage this Saturday at the Garden State Championships ...ready to display my hardwork. I am anxious and excited. Scarlett however doesn’t care and is always photobombing me πŸ˜†πŸ˜† happy hump day 🐢
Please take a moment to vote for me to be named Ms Health & Fitness 2018. Link in bio ❀️.
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#flex #goaldigger #abs #npcfigure I have a request! πŸ˜…πŸ˜… Please vote for me to be named Ms Health & Fitness 2018! Link to official voting page is in my bio (first option) and I also have links on my website (www.fitgirlnikki.com) and I will be reminding you often πŸ˜†. Voting starts today 2pm EDT! Please vote for me everyday. Please share with your friends, family, strangers.... anyone!

There will be two voting buttons on my profile once the competition has begun: βœ… Daily Free Votes - These can be used once every 24 hours by verifying with a valid Facebook account. This is the most common way of voting. βœ…Warrior Votes - You can also contribute Warrior Votes if you choose, where a portion of the proceeds goes directly towards helping Homes for Wounded Warriors. .
Everyone in the competition has been split into groups by region, I am representing the northeast! Every Thursday there will be a cutoff at 11PM EST to narrow down the competition so please vote and vote often to keep me going!! ❀️❀️❀️ love you forever 😘 #mshealthandfitness .
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#goaldigger #contest #voteforme One day or day one? The time will pass anyway. #makeitcount .
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#healthylifestyle #time #goaldigger Master the day. Rinse and Repeat. #motivationmonday .
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#mondaymotivation #motivationalmonday #qotd

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Fit Girl Nikki, LLC | Wide Grip Lat Pull Downs
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Wide Grip Lat Pull Downs

  1. Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
  2. Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
  3. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
  4. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms.
  5. After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
  6. Repeat this motion for the prescribed amount of repetitions.

 

Video Credit – Fit Girl Nikki LLC
Exercise Caption – Bodybuilding.com

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