@iniangelia: 🥸

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Thursday 12 December 2024 12:41:05 GMT

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Ferdynan Yese Manuel Goda :

Hello 👀

2024-12-13 03:17:50

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ppp :

pertama

2024-12-12 12:47:42

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nandoe :

baju nya rude basic ya kakak

2024-12-12 14:14:14

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Mohon maaf dokter 🙏🏻🙏🏻🙏🏻

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💥Growing Muscle AT HOME💥 You may have heard that progressive overload (increasing the stress placed on a muscle over time) is essential for muscle growth. This leaves many women feeling hopeless when it comes to building muscle at home, without access to super heavy weights and machines. Did you know that increasing weight is just ONE form of progressive overload? When I started hypertrophy training I used the same pair of 20lb dumbbells (40lbs total) over a 2 year period to grow my glutes. Despite not increasing the weight I was training with, I continued to challenge myself and reach failure in each workout by using these techniques in addition to a high volume approach (higher rep ranges, supersets, and trisets). For me personally, these techniques allow me to achieve better isolation (ideal for me to target my glutes despite my quad dominance), while putting less stress on my back, joints, and pelvic floor. Give them a go in your next workout and let me know what you think! 1️⃣ Unilateral exercises You can double the weight that you have access to by concentrating the intensity on one side. Some personal favorites are bulgarian split squats, side split squats, staggered (or B stance) squats and dead lifts, single leg hip thrusts and glute bridges. 2️⃣ Time under Tension Make this style of training your new BFF! In addition to slow controlled reps, experiment with eccentric reps, pauses and long holds, pulses, constant tension reps, and 1 1/2 half rep variations. 3️⃣ Resistance bands Adding both mini and long resistance bands is an amazing way to increase challenge while cueing optimal muscle firing (pressing knees out against a mini band during squats, or loading hips with a long band). You should always still use a weight that challenges you, I consistently reach failure and ultimate cheek obliteration in my workouts at home using these methods! 💀💪🏽🔥 If this style of training appeals to you, check out my Burn & Sculpt online program! I teach you my signature method to building muscle with both beginner friendly and more advanced options available.

💥Growing Muscle AT HOME💥 You may have heard that progressive overload (increasing the stress placed on a muscle over time) is essential for muscle growth. This leaves many women feeling hopeless when it comes to building muscle at home, without access to super heavy weights and machines. Did you know that increasing weight is just ONE form of progressive overload? When I started hypertrophy training I used the same pair of 20lb dumbbells (40lbs total) over a 2 year period to grow my glutes. Despite not increasing the weight I was training with, I continued to challenge myself and reach failure in each workout by using these techniques in addition to a high volume approach (higher rep ranges, supersets, and trisets). For me personally, these techniques allow me to achieve better isolation (ideal for me to target my glutes despite my quad dominance), while putting less stress on my back, joints, and pelvic floor. Give them a go in your next workout and let me know what you think! 1️⃣ Unilateral exercises You can double the weight that you have access to by concentrating the intensity on one side. Some personal favorites are bulgarian split squats, side split squats, staggered (or B stance) squats and dead lifts, single leg hip thrusts and glute bridges. 2️⃣ Time under Tension Make this style of training your new BFF! In addition to slow controlled reps, experiment with eccentric reps, pauses and long holds, pulses, constant tension reps, and 1 1/2 half rep variations. 3️⃣ Resistance bands Adding both mini and long resistance bands is an amazing way to increase challenge while cueing optimal muscle firing (pressing knees out against a mini band during squats, or loading hips with a long band). You should always still use a weight that challenges you, I consistently reach failure and ultimate cheek obliteration in my workouts at home using these methods! 💀💪🏽🔥 If this style of training appeals to you, check out my Burn & Sculpt online program! I teach you my signature method to building muscle with both beginner friendly and more advanced options available.

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