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@tamtengdonam: Áo Khoác Dù 2 Lớp Trượt Nước #xuhuong #tamtengdonam #thoitrangnam #aokhoacgio #aokhoacdu

Tâm Teng đồ nam
Tâm Teng đồ nam
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Sunday 20 September 2026 14:48:17 GMT
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Here's how I would do them:⁠ ⁠ ✅️ I set the bench in front of the cable⁠ ⁠ ✅️ I attach my ankle⁠ ⁠ ✅️ I get on 1 knee⁠ ⁠ ✅️ I keep my upper back straight⁠ ⁠ ✅️ I pull my knee in⁠ ⁠ ✅️ I kickback and slightly outwards⁠ ⁠ ✅️ I twist my foot outwards⁠ ⁠ ✅️ I squeeze my glute as hard as possibler⁠ ⁠ ✅️ I slowly pull my knee back in⁠ ⁠ ✅️ I repeat⁠ ⁠ Example⁠:⁠ ⁠ Set 1: 12 reps⁠ each side⁠ Set 2: 10 reps⁠ each side⁠ Set 3: 8 reps⁠ each side⁠ Set 4: 6 reps⁠ each side⁠ ⁠ I increase the weight as the reps decrease.⁠ ⁠ ONLY increase the weight if you think you can safely do it with perfect form.
Here's how I would do them:⁠ ⁠ ✅️ I set the bench in front of the cable⁠ ⁠ ✅️ I attach my ankle⁠ ⁠ ✅️ I get on 1 knee⁠ ⁠ ✅️ I keep my upper back straight⁠ ⁠ ✅️ I pull my knee in⁠ ⁠ ✅️ I kickback and slightly outwards⁠ ⁠ ✅️ I twist my foot outwards⁠ ⁠ ✅️ I squeeze my glute as hard as possibler⁠ ⁠ ✅️ I slowly pull my knee back in⁠ ⁠ ✅️ I repeat⁠ ⁠ Example⁠:⁠ ⁠ Set 1: 12 reps⁠ each side⁠ Set 2: 10 reps⁠ each side⁠ Set 3: 8 reps⁠ each side⁠ Set 4: 6 reps⁠ each side⁠ ⁠ I increase the weight as the reps decrease.⁠ ⁠ ONLY increase the weight if you think you can safely do it with perfect form.
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