@m.ngh.git.vng: Xin chào mọi người lại là em đây . Nay e giát vàng cho chú hàng xóm kệ thờ mọi người xem và ủng hộ sp của e bên dưới giỏ hàng nha 😘😘 #xuhuong #giatricuocsong #giatvang

Trần Tường Bảo Long
Trần Tường Bảo Long
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Saturday 18 May 2024 08:59:17 GMT
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Beginner glute day that actually makes sense 🍑🎀 When you’re new to lifting, it’s so easy to think you need 10 different glute exercises, every machine in the gym, and a completely new routine every week. You really don’t. This is a simple glute-focused session built around a few movements you can actually learn, repeat and progressively get stronger at: 🍑 Hip thrusts — 3×10 Starting with the big one. Focus on controlled reps, full hip extension and a strong squeeze at the top. Once 10 reps feel comfortable with good form, gradually increase the resistance. 🍑 Romanian deadlifts — 3×10 One of the best movements here for training your glutes and hamstrings in a stretched position. Think “hips back,” keep the weight close to your legs and only go as low as you can while maintaining control. 🍑 Bulgarian split squats — 3×10 each leg Yes, they’re humbling 😭 but they’re worth learning. A slightly longer stride and a controlled forward torso lean can make them more glute-focused. Start light—the goal isn’t surviving the set, it’s owning every rep. 🍑 Cross-cable kickbacks — 3×15 each leg Great accessory movement after the heavier exercises. Keep your torso stable and avoid swinging the weight just to move a heavier stack. 🍑 Hyperextensions — 3×10 These can be amazing for the posterior chain. If you’re trying to emphasize your glutes, think about driving through the hips rather than excessively arching your lower back at the top. 🍑 Hip abductors — 3×12–15 Perfect finisher for some extra glute work. Slow reps, controlled return, and no need to throw the entire stack on there just because someone on TikTok did 😭 Then I’ll finish with a 5–10 minute easy incline walk as a cooldown. The biggest thing I’m learning as a beginner: more exercises ≠ more growth. Getting stronger at the basics, using good technique, eating enough protein and recovering properly will take you much further than constantly changing your routine. 📲 Workit App — build and follow your workouts, track your progress and make staying consistent a whole lot easier. #GluteWorkout #GluteDay #BeginnerWorkout #GymBeginner #GluteTraining
Beginner glute day that actually makes sense 🍑🎀 When you’re new to lifting, it’s so easy to think you need 10 different glute exercises, every machine in the gym, and a completely new routine every week. You really don’t. This is a simple glute-focused session built around a few movements you can actually learn, repeat and progressively get stronger at: 🍑 Hip thrusts — 3×10 Starting with the big one. Focus on controlled reps, full hip extension and a strong squeeze at the top. Once 10 reps feel comfortable with good form, gradually increase the resistance. 🍑 Romanian deadlifts — 3×10 One of the best movements here for training your glutes and hamstrings in a stretched position. Think “hips back,” keep the weight close to your legs and only go as low as you can while maintaining control. 🍑 Bulgarian split squats — 3×10 each leg Yes, they’re humbling 😭 but they’re worth learning. A slightly longer stride and a controlled forward torso lean can make them more glute-focused. Start light—the goal isn’t surviving the set, it’s owning every rep. 🍑 Cross-cable kickbacks — 3×15 each leg Great accessory movement after the heavier exercises. Keep your torso stable and avoid swinging the weight just to move a heavier stack. 🍑 Hyperextensions — 3×10 These can be amazing for the posterior chain. If you’re trying to emphasize your glutes, think about driving through the hips rather than excessively arching your lower back at the top. 🍑 Hip abductors — 3×12–15 Perfect finisher for some extra glute work. Slow reps, controlled return, and no need to throw the entire stack on there just because someone on TikTok did 😭 Then I’ll finish with a 5–10 minute easy incline walk as a cooldown. The biggest thing I’m learning as a beginner: more exercises ≠ more growth. Getting stronger at the basics, using good technique, eating enough protein and recovering properly will take you much further than constantly changing your routine. 📲 Workit App — build and follow your workouts, track your progress and make staying consistent a whole lot easier. #GluteWorkout #GluteDay #BeginnerWorkout #GymBeginner #GluteTraining

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