@elciuwleccy_: haloo haloo 💗૮₍ ´ ꒳ `₎ა - - - - - maaf yaa baru up,kemarinn" lagii sibukk...nanti aku up fanart lagiii (ᵕ—ᴗ—) #dasigantung #serena #ratara

🐾૮`⎚⩊⎚´ -ᥣᥱᥴᥴіყᯓ ᡣ𐭩

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Friday 01 November 2024 13:13:29 GMT

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Comments

akak nenas💖❤️‍🔥 :

percayalah ditengah mereka ada kucing ghoib😁

2024-11-27 14:10:45

3

fitria :

gercepnya bahhh

2024-11-01 13:26:54

7

putri_🌸✨ :

-awal ngelirik -akhir buang muka🗿

2024-11-01 13:35:29

84

𝚂elenophile🌙 :

Serena kode nafkah pcar 😭

2024-12-22 13:49:45

0

~win?_iaaa~ :

lucuu 😭

2024-11-01 14:41:40

5

Khairunnisa Azzahra :

Serena orang kaya ternyata

2024-11-02 09:50:59

4

user806003618055 :

bagus banget

2024-11-06 08:50:55

1

❄️ :

gw gak sekolah karena sakit 😋

2024-11-04 04:44:33

0

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⠀ 7-Step Guide for More Pull-ups ⬇️ ⠀ By the way, we're talking STRICT Pull-ups - you've evolved beyond kipping, right?! ⠀ Whether you're looking to get your 1st Pull-up or bang out 30 consecutive reps, this is your go-to progression: ⠀ 1) Seated Bar Pull-up 2) Isometric Pull-up 3) Eccentric Pull-up 4) Tempo Pull-up 5) Eccentric Weighted Pull-up 6) Pull-up 7) Pull-up + Banded Pull-up ⠀ The sets, reps, tempo, and frequency at which you hit the progression is dependent on your experience and abilities. ⠀ Start where you're comfortable/competent and build from there. ⠀ Notice, Banded Pull-ups are ONLY in the FINAL phase of the progression. ⠀ Why? ⠀ Banded Pull-ups are one of the least productive exercises in the pursuit of your first Pull-up (more on this to come in future posts). ⠀ We LOVE the Banded Pull-up for fitness fanatics looking to move from 10,12,15+ Pull-ups to 20, 25, even 30 consecutive reps. ⠀ It's a great way to overload the system and accumulate more pulling volume in the session and across the week. ⠀ Now, back to the rest of the progression. ⠀ It's designed to move you from least to most difficult and it builds upon itself. ⠀ If you're striving for your 1st Pull-up, start on the Seated Bar Pull-ups and over the course of a few MONTHS, you can work your way through the progression. ⠀ If you're floating around the 6-10 rep range for women and 12-18 rep range for men, start with Tempo Pull-ups and build through the progression. ⠀ SAVE this post and FOLLOW for more training recommendations and movement progressions 💪🏼

⠀ 7-Step Guide for More Pull-ups ⬇️ ⠀ By the way, we're talking STRICT Pull-ups - you've evolved beyond kipping, right?! ⠀ Whether you're looking to get your 1st Pull-up or bang out 30 consecutive reps, this is your go-to progression: ⠀ 1) Seated Bar Pull-up 2) Isometric Pull-up 3) Eccentric Pull-up 4) Tempo Pull-up 5) Eccentric Weighted Pull-up 6) Pull-up 7) Pull-up + Banded Pull-up ⠀ The sets, reps, tempo, and frequency at which you hit the progression is dependent on your experience and abilities. ⠀ Start where you're comfortable/competent and build from there. ⠀ Notice, Banded Pull-ups are ONLY in the FINAL phase of the progression. ⠀ Why? ⠀ Banded Pull-ups are one of the least productive exercises in the pursuit of your first Pull-up (more on this to come in future posts). ⠀ We LOVE the Banded Pull-up for fitness fanatics looking to move from 10,12,15+ Pull-ups to 20, 25, even 30 consecutive reps. ⠀ It's a great way to overload the system and accumulate more pulling volume in the session and across the week. ⠀ Now, back to the rest of the progression. ⠀ It's designed to move you from least to most difficult and it builds upon itself. ⠀ If you're striving for your 1st Pull-up, start on the Seated Bar Pull-ups and over the course of a few MONTHS, you can work your way through the progression. ⠀ If you're floating around the 6-10 rep range for women and 12-18 rep range for men, start with Tempo Pull-ups and build through the progression. ⠀ SAVE this post and FOLLOW for more training recommendations and movement progressions 💪🏼

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