188bet美式足球 //www.cjrpacs.com 如何构建强劲,强大的臀大肌和增加你的爆炸性力量,速度,和运动能力。如果你的目标大臀大肌,那么你来对地方了。硕士学位和认证的力量和调节专家布雷特Contreras在这里向您展示最好的锻炼,188bet美式足球技术,和方法来提高你的身体素质和提高你的表现。让Glute家伙提升你到一个新的水平。 FRI,2018年12月14日01:39:30 + 0000 恩努斯 每小时 1 https://wordpress.org/?v = 4.9.9 12月随机文章 //www.cjrpacs.com/Decmber-.-post/ //www.cjrpacs.com/december-random-post/#respond 星期二,2018年12月11日04:53:44 + 0000 杰米DeRevere 随机的想法 //www.cjrpacs.com/?p = 36606 节日快乐,健身朋友!我想分享两个播客,一个新的博客和Instagram的内容我已经开发出了在过去的几周。金宝搏复式过关我.</p><p>帖子.<rel="nofollow”href = "//www.cjrpacs.com/december-random-post/”> 12月随机文章< / >第一次出现在< rel = "nofollow”href = "//www.cjrpacs.com”>188bet美式足球Bret Contreras</a>.</p> 节日快乐,健身朋友!< / p > < p >我想分享两个播客,一个新的博客和Instagram的内容我已经开发出了在过去的几周。金宝搏复式过关我希望你喜欢!< / p > <人力资源/ > < p >在我最新< a href = "//www.cjrpacs.com/the-8-week-hip-thrust-leg-extension-nordic-ham-curl-experiment/”>博文< / >,我谈谈我的经验只有执行三个电梯(臀部推力,腿伸展,和腿卷)以及他们如何让我保持我的硬举和蹲力量。你可以看到视频< a href = "https://www.youtube.com/.?v=j19Tnj4BYbI&t=3s”>HERE</a>.</p><hr /><h2 style="text-align:中心;“>健身魔鬼播客< / h2 > < p > < img类= "中等大小wp -图像- 36608 aligncenter”src = "//www.cjrpacs.com/wp-content/uploads/Screen-Shot-2018-11-30-at-8.14.38-PM-300x298.png”alt = "“宽度= "300”身高= "298”srcset = "//www.cjrpacs.com/wp-content/uploads/Screen-Shot-2018-11-30-at-8.14.38-PM-300x298.png 300w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 11 - 30 - - 8.14.38点- 150 x150.png 150 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 11 - 30 - - 8.14.38点- 1024 x1018.png 1024 w,//www.cjrpacs.com/wp-content/uploads/Screen-Shot-2018-11-30-at-8.14.38-PM-100x100.png 100w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 11 - 30 - - 8.14.38点- 140 x140.png 140 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 11 - 30 - - 8.14.38点- 610 x607.png 610 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 11 - 30 - - 8.14.38 pm.png 1410 w”大小= "(max-width:300 px)100年大众,300 px”/ > < / p > < p > < a href = "https://www.listennotes.com/podcasts/the -健康- devil/bret孔特雷拉斯- ep - 65 - iukwn1s9ibv/”>这个播客,我们谈论我的旅程Glute开放实验室,健身房礼仪,and how I handle the criticism I receive in this industry.</p><h2 style="text-align:中心;“>杠铃耸耸肩播客< / h2 > < p > < img类= "wp -图像- 36660 aligncenter”src = "//www.cjrpacs.com/wp-content/uploads/Screen-Shot-2018-12-09-at-9.24.07-PM-300x60.png”alt = "“宽度= "340“身高= "68”srcset = "//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 12 - 09 - - 9.24.07 pm - 300 x60.png 300 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 12 - 09 - - 9.24.07 pm - 150 x30.png 150 w,//www.cjrpacs.com/wp-content/uploads/Screen-Shot-2018-12-09-at-9.24.07-PM.png 582w”大小= "(max-width: 340 px) 100年大众,340 px”/ > < / p > < p >首先的第一。我没有想出这个头衔。我就不会批准它如果他们跑的我,但是他们没有。如果你听播客,你会意识到,这不是我的演讲的要点,有一些优秀的掘金的智慧来收集。我过去常常为TNation写信,但停止,因为他们会把这个clickbait废话我改变我的标题的名称有争议的那群愤怒的人。但我离题了。在< a href = "https://shruggedcollective.com/contreras2/”>这个播客,您将了解为什么我的授权模型比依赖更有效模型。考虑到康复行业退出标签的人不正常!< / p > <人力资源/ > < h2 >在这里是我的一些最受欢迎的最近Instagram的帖子:< / h2 > <引用类= "instagram-media”data-instgrm-captioned data-instgrm-permalink = "https://www.instagram.com/p/BpSpn93H-Hc/?utm_source = ig_embed&utm_medium =加载”data-instgrm-version = "12 "风格=背景:# FFF;边界:0;border - radius: 3 px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 0 1 px 10 px rgba(0,0,0,0.15);保证金:1 px;max-width: 658 px;min-width:326 px;填料:0;宽度:99.375%;宽度:-webkit-calc(100% - 2 px);宽度:钙(100% - 2 px);“> < div风格= "填充:16 px;“> < a href = "https://www.instagram.com/p/BpSpn93H-Hc/?utm_source = ig_embed&utm_medium =加载”风格=背景:# FFFFFF;行高:0;填充:0 0;文本对齐:中心;文字装饰:无;宽度:100%;“目标= "平等自愿> < / p > < div风格= "显示:Flex;flex-direction:行;对齐项目:中心;“> < div风格= "background - 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528.631,79.82 C531.831,79.965 - 532.853,541年80.001,80.001 C549.148,80.001 - 550.169,79.965 - 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 - 564.297,76.634 - 565.965,74.965 C567.633,73.296 568.659,71.625 - 569.425,69.651 C570.167,67.743 - 570.674,65.562 - 570.82,62.369 C570.966,571年59.17,571年58.147,50 C57 1,41.851 570.966,40.831 - 570.82,37.631”> < /路径> < / g > < / g > < / g > < / svg > < / div > < div风格= "padding-top:8 px;“> < div风格= "颜色:# 3897 f0;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;粗细:550;行高:18 px;“>查看这篇文章Instagram < / div > < / div > < div风格= "填充:12.5% 0;“> < / div > < div风格= "显示:Flex;flex-direction:行;边缘底部:14px;对齐项目:中心;“> < div > < div风格= "background - color:# F4F4F4;这个特性:50%;高度:12.5 px;宽度:12.5 px;转换:.X(0px).Y(7px);“> < / div > < div风格= "background - color:# F4F4F4;高度:12.5 px;变换:旋转(-45度)translateX (3 px) translateY (1 px);宽度:12.5 px;flex-grow:0;右边距:14px;margin-left: 2 px;“> < / div > < div风格= "background - color:# F4F4F4;这个特性:50%;高度:12.5 px;宽度:12.5 px;变换:translateX(9 px)translateY(-18 px);“> < / div > < / div > < div风格= "margin-left:8 px;“> < div风格= "background - color:# F4F4F4;这个特性:50%;flex-grow:0;高度:20 px;宽度:20 px;“> < / div > < div风格= "宽度:0;高度:0;border-top:2 px固体透明;左边框:6px固体#f4f4f4;边界底部:2 px固体透明;变换:translateX(16 px)translateY(4 px)旋转(30度)”> < / div > < / div > < div风格= "margin-left:汽车;“> < div风格= "宽度:0 px;border-top:8 px固体# F4F4F4;边境:8 px固体透明;变换:translateY(16 px);“> < / div > < div风格= "background - color:# F4F4F4;flex-grow:0;高度:12 px;宽度:16 px;转换:.Y(-4px);“> < / div > < div风格= "宽度:0;高度:0;border-top:8 px固体# F4F4F4;border-left:8 px固体透明;变换:translateY (4 px) translateX (8 px);“> < / div > < / div > < / div > < p > < / > < / p > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BpSpn93H-Hc/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿>在使用超过200比基尼竞争对手在过去的一年中,让我着迷的是不同类型的准备方法。不同的形体教练有不同的方法,然而在舞台上每个可能导致一个令人愉快的结果。⁣⁣不过,有许多与膨胀和切割有关的误解。人们相信,当膨胀时,你应该少做一些培训和更重的重量体积和执行更复合运动降低代表范围较长的休息时间,坚持基础知识。相比之下,切割时,many believe that you should perform more single-joint exercises with less weight for higher reps with shorter rest periods and include more variety.⁣ ⁣ These notions are false.会有一些不同的训练,但在大多数情况下,只需要改变饮食。你需要在预备阶段减少卡路里。一些研究表明,你应该稍微提升相对蛋白质摄入量,和有氧运动可能增加根据进展的速度。我训练几个高水平竞争对手做零有氧运动期间准备,最终寻找历史最好的,甚至有些人在奥林匹亚舞台上竞争。⁣⁣如果你一直刻苦训练持续了很长一段时间,你的力量水平确实会改变。绝对强度上常见的杠铃电梯将会下降,而普通体重锻炼的相对强度会增加。你可能不会设置任何蹲或臀部推力PRs,但是你会成为一个老板在做。⁣⁣什么构建肌肉最好的盈余维持肌肉最好的赤字。换句话说,您可以使用相同的精确训练策略来散装或切割。\glute.glutelab</a></p><p.=”颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018 - 10 - 23 t21:53:27 + 00:00”> 10月23日,2018年2:53pm PDT < /时间> < / p > < / div > < /引用> < p > <脚本异步src = "/ /www.instagram.com/embed.js”> < /脚本> < / p > < = "引用类instagram-media”data-instgrm-captioned data-instgrm-permalink = "https://www.instagram.com/p/BpYaYJ3HmYe/?utm_source = ig_embed&utm_medium =加载”data-instgrm-version = "12 "风格=背景:# FFF;边界:0;border - radius: 3 px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 0 1 px 10 px rgba(0,0,0,0.15);保证金:1 px;max-width: 658 px;min-width:326 px;填料:0;宽度:99.375%;宽度:-webkit-calc(100% - 2 px);宽度:钙(100% - 2 px);“> < div风格= "填充:16 px;“> < a href = "https://www.instagram.com/p/BpYaYJ3HmYe/?utm_source = ig_embed&utm_medium =加载”风格=背景:# FFFFFF;行高:0;填充:0 0;文本对齐:中心;文字装饰:无;宽度:100%;“目标= "平等自愿> < / p > < div风格= "显示:Flex;flex-direction:行;对齐项目:中心;“> < div风格= "background - color:# F4F4F4;这个特性:50%;flex-grow:0;高度:40px;右边距:14px;宽度:40px;“> < / div > < div风格= "显示:Flex;挠曲方向:立柱;弯曲生长:1;justify-content:中心;“> < div风格= "background - color:# F4F4F4;边界半径:4px;flex-grow:0;高度:14 px;margin-bottom:6 px;宽度:100 px;“> < / div > < div风格= "background - color:# F4F4F4;边界半径:4px;flex-grow:0;高度:14 px;宽度:60px;“></div></div></div><div.="填充:19% 0;“> < / div > < div风格= "显示:块;高度:50 px;保证金:0汽车12 px;宽度:50 px;“> < svg宽度= "50PX”身高= "50PX”查看框=0 0 60 60”版本=1.1”xmlns = "https://www.w3.org/2000/svg”xLns:xLink=https://www.w3.org/1999/xlink”<g笔画=没有“笔划宽度= "1“填充=没有“fill-rule = "埃弗奇> < g变换= "翻译(-511.000000,- 20 000000)填充=# 000000”> G>路径D=M556.869,30.41 C554.814,30.41 553.148,32.076 - 553.148,34.131 C553.148,36.186 - 554.814,37.852 - 556.869,37.852 C558.924,37.852 - 560.59,36.186 - 560.59,34.131 C560.59,32.076 558.924,30.41 - 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.3244.114 535.114,541年39.342,39.342 C546.887,39.342 551.658,44.114 - 551.658,50 C551.658,55.887 - 546.887,541年60.657,60.657 M541,33.886 C532.1,33.886 - 524.886,41.1 - 524.886,50 C524.8858.899 - 532.1,541年66.113,66.113 C549.9,66.113 - 557.115,58.899 - 557.115,50 C55 7.115,41.1 - 549.9,541年33.886,33.886 M565.378,62.101 C565.244,65.022 - 564.756,66.606 - 564.346,67.663 C563.803,69.06 563.154,70.057 - 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570.82,37.631”> < /路径> < / g > < / g > < / g > < / svg > < / div > < div风格= "padding-top:8 px;“> < div风格= "颜色:# 3897 f0;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;粗细:550;行高:18 px;“>查看这篇文章Instagram < / div > < / div > < div风格= "填充:12.5% 0;“> < / div > < div风格= "显示:Flex;flex-direction:行;边缘底部:14px;对齐项目:中心;“> < div > < div风格= "background - color:# F4F4F4;这个特性:50%;高度:12.5 px;宽度:12.5 px;转换:.X(0px).Y(7px);“> < / div > < div风格= "background - color:# F4F4F4;高度:12.5 px;变换:旋转(-45度)translateX (3 px) translateY (1 px);宽度:12.5 px;flex-grow:0;右边距:14px;margin-left: 2 px;“> < / div > < div风格= "background - color:# F4F4F4;这个特性:50%;高度:12.5 px;宽度:12.5 px;变换:translateX(9 px)translateY(-18 px);“> < / div > < / div > < div风格= "margin-left:8 px;“> < div风格= "background - color:# F4F4F4;这个特性:50%;flex-grow:0;高度:20 px;宽度:20 px;“> < / div > < div风格= "宽度:0;高度:0;border-top:2 px固体透明;左边框:6px固体#f4f4f4;边界底部:2 px固体透明;变换:translateX(16 px)translateY(4 px)旋转(30度)”> < / div > < / div > < div风格= "margin-left:汽车;“> < div风格= "宽度:0 px;border-top:8 px固体# F4F4F4;边境:8 px固体透明;变换:translateY(16 px);“> < / div > < div风格= "background - color:# F4F4F4;flex-grow:0;高度:12 px;宽度:16 px;转换:.Y(-4px);“> < / div > < div风格= "宽度:0;高度:0;border-top:8 px固体# F4F4F4;border-left:8 px固体透明;变换:translateY (4 px) translateX (8 px);“> < / div > < / div > < / div > < p > < / > < / p > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BpYaYJ3HmYe/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿>我的工作的最令人讨厌的一个方面涉及试图说服人们,“先进的例程不一定比”“基本”例程。相信我,如果我想喧闹,让任何人,我很容易做到。没有人比我更熟练,想出疯狂的变化,滴管,不同的节奏,超集,和倦怠。然而,最基本的形式每个好程序的基础。⁣⁣底部的图形显示的程序对任何人都是一个了不起的下半身的锻炼。如果你认为这个运动太”“基本”给你的,那么坦率地说,你不知道你在健身房做什么。对,这是“只有“12组,但是如果你知道如何推动自己和你建立了你的力量,它会摧毁你。蹲下,硬举,而髋部推力在同一个锻炼是非常苛刻的。走强,这些电梯将建立你的下半身。⁣⁣问题是,许多运动员并没有掌握的艺术推动自己失败,他们不懂如何正确实现进步的过载,超值的多样性和新颖性。当我写程序的人,我心中有一个目标。如果我写你像下面所示的锻炼,因为我想让你们建立你们的复合双边实力。如果你的教练规定你类似的事情,不要猜测他或她。(最好的锻炼也很棒……别误会我的意思。)我的客户@mahsa_ifbbpro可以做底部的锻炼与405磅3组8臀部推力,185磅的3套6蹲,205磅,3组10只,在僵硬的腿上死去,和130磅3套20坐在臀部绑架机器。如果她每周做三次类似的锻炼,这相当于36个高质量的集的臀大肌。她的臀大肌是巨大的!⁣⁣底线是:每一个锻炼和方法都有它的位置,但永远不要低估”“基础”。⁣⁣也许你需要更多的““基本”如果你想看到的结果。⁣⁣# gluteguy # glutelab < / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018 - 10 - 26 t03:35:40 + 00:00”> 10月25日,2018年8:35pm PDT < /时间> < / p > < / div > < /引用> < p > <脚本异步src = "/ /www.instagram.com/embed.js”> < /脚本> < / p > < = "引用类instagram-media”data-instgrm-captioned data-instgrm-permalink = "https://www.instagram.com/p/Bpa5VRMH3hB/?utm_source = ig_embed&utm_medium =加载”data-instgrm-version = "12 "风格=背景:# FFF;边界:0;border - radius: 3 px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 0 1 px 10 px rgba(0,0,0,0.15);保证金:1 px;max-width: 658 px;min-width:326 px;填料:0;宽度:99.375%;宽度:-webkit-calc(100% - 2 px);宽度:钙(100% - 2 px);“> < div风格= "填充:16 px;“> < a href = "https://www.instagram.com/p/Bpa5VRMH3hB/?utm_source = ig_embed&utm_medium =加载”风格=背景:# FFFFFF;行高:0;填充:0 0;文本对齐:中心;文字装饰:无;宽度:100%;“目标= "平等自愿> < / p > < div风格= "显示:Flex;flex-direction:行;对齐项目:中心;“> < div风格= "background - color:# F4F4F4;这个特性:50%;flex-grow:0;高度:40px;右边距:14px;宽度:40px;“> < / div > < div风格= "显示:Flex;挠曲方向:立柱;弯曲生长:1;justify-content:中心;“> < div风格= "background - color:# F4F4F4;边界半径:4px;flex-grow:0;高度:14 px;margin-bottom:6 px;宽度:100 px;“> < / div > < div风格= "background - color:# F4F4F4;边界半径:4px;flex-grow:0;高度:14 px;宽度:60px;“></div></div></div><div.="填充:19% 0;“> < / div > < div风格= "显示:块;高度:50 px;保证金:0汽车12 px;宽度:50 px;“> < svg宽度= "50PX”身高= "50PX”查看框=0 0 60 60”版本=1.1”xmlns = "https://www.w3.org/2000/svg”xLns:xLink=https://www.w3.org/1999/xlink”<g笔画=没有“笔划宽度= "1“填充=没有“fill-rule = "埃弗奇> < g变换= "翻译(-511.000000,- 20 000000)填充=# 000000”> G>路径D=M556.869,30.41 C554.814,30.41 553.148,32.076 - 553.148,34.131 C553.148,36.186 - 554.814,37.852 - 556.869,37.852 C558.924,37.852 - 560.59,36.186 - 560.59,34.131 C560.59,32.076 558.924,30.41 - 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.3244.114 535.114,541年39.342,39.342 C546.887,39.342 551.658,44.114 - 551.658,50 C551.658,55.887 - 546.887,541年60.657,60.657 M541,33.886 C532.1,33.886 - 524.886,41.1 - 524.886,50 C524.8858.899 - 532.1,541年66.113,66.113 C549.9,66.113 - 557.115,58.899 - 557.115,50 C55 7.115,41.1 - 549.9,541年33.886,33.886 M565.378,62.101 C565.244,65.022 - 564.756,66.606 - 564.346,67.663 C563.803,69.06 563.154,70.057 - 562.106,71.106 C561.058,72.155 - 560.06,72.803 558.662,73.347 C557.607,73.757 - 556.021,74.244 - 553.102,74.378 C549.944,74.521 - 548.997,541年74.552,74.552 C533.003,74.552 532.056,74.521 - 528.898,74.378 C525.979,74.244 - 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 - 519.894,71.106 C518.846,70.057 - 518.197,69.06 - 517.654,67.663 C517.244,66.606 - 516.755,65.022 - 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 - 516.479,41.056 - 516.623,37.899 C516.755,34.978 - 517.244,33.391 - 517.654,32.338 C518.197,30.938 - 518.846,29.942 - 519.894,28.894 C520.942,27.846 521.94,27.196 - 523.338,26.654 C524.393,26.244 - 525.979,25.756 - 528.898,25.623 C532.057,25.479 - 533.004,541年25.448,25.448 C548.997,25.448 - 549.943,25.479 - 553.102,25.623 C556.021,25.756 557.607,26.244 - 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 - 563.803,30.938 - 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 - 565.552,42.003 565.552,50 C565.5557.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 - 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570.82,37.631”> < /路径> < / g > < / g > < / g > < / svg > < / div > < div风格= "padding-top:8 px;“> < div风格= "颜色:# 3897 f0;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;粗细:550;行高:18 px;“>查看这篇文章Instagram < / div > < / div > < div风格= "填充:12.5% 0;“> < / div > < div风格= "显示:Flex;flex-direction:行;边缘底部:14px;对齐项目:中心;“> < div > < div风格= "background - color:# F4F4F4;这个特性:50%;高度:12.5 px;宽度:12.5 px;转换:.X(0px).Y(7px);“> < / div > < div风格= "background - color:# F4F4F4;高度:12.5 px;变换:旋转(-45度)translateX (3 px) translateY (1 px);宽度:12.5 px;flex-grow:0;右边距:14px;margin-left: 2 px;“> < / div > < div风格= "background - color:# F4F4F4;这个特性:50%;高度:12.5 px;宽度:12.5 px;变换:translateX(9 px)translateY(-18 px);“> < / div > < / div > < div风格= "margin-left:8 px;“> < div风格= "background - color:# F4F4F4;这个特性:50%;flex-grow:0;高度:20 px;宽度:20 px;“> < / div > < div风格= "宽度:0;高度:0;border-top:2 px固体透明;左边框:6px固体#f4f4f4;边界底部:2 px固体透明;变换:translateX(16 px)translateY(4 px)旋转(30度)”> < / div > < / div > < div风格= "margin-left:汽车;“> < div风格= "宽度:0 px;border-top:8 px固体# F4F4F4;边境:8 px固体透明;变换:translateY(16 px);“> < / div > < div风格= "background - color:# F4F4F4;flex-grow:0;高度:12 px;宽度:16 px;转换:.Y(-4px);“> < / div > < div风格= "宽度:0;高度:0;border-top:8 px固体# F4F4F4;border-left:8 px固体透明;变换:translateY (4 px) translateX (8 px);“> < / div > < / div > < / div > < p > < / > < / p > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/Bpa5VRMH3hB/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿>在高中,我病了并且厌倦那么瘦,我发誓要改变它。我在两年内通过整天把脸塞满而增加了70磅。我每天晚上晚餐由花生酱和果冻三明治,拉面,和一碗麦片粥。我爸爸有时会做我的三明治,我会责备他没有把花生酱装到最大。原来我一个人从PB&J三明治中消耗了一千卡路里。这是伟大的膨胀,但这是最糟糕的事情你可以做,如果你切割。左边的图片含有花生酱的21克,而右边的图片包含121克。这相当于563卡路里的差异!大部分你想减肥。如果是这样,你是愚蠢的像我一样的翅膀你的份量。绝大多数的人比他们认为消耗更多的卡路里。在几个进行良好的研究中,已经证实了这种情况。人们发誓他们不吃那么多,但是当他们实际重量和跟踪,他们意识到他们严重低估了实际摄入量(通常是40%或更多。他们认为消费1,每天500 cals但实际上更像3000。底线是:花时间去理解每个类型的食物份量你消费。如果你臀部推力然后花生酱最终走到臀大肌< img src = "https://s.w.org/images/core/emoji/11/72x72/1f609.png”alt = "😉"类= "wp-smiley”风格=身高:1 em;最大高度:1em;“/ >。#glute.#glutelab</a></p><p.="颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018 - 10 - 27 t02:44:38 + 00:00”> 10月26日,2018下午7:44分PDT</time></p></div></blockquote><p><script异步src="/ /www.instagram.com/embed.js”> < /脚本> < / p > < = "引用类instagram-media”data-instgrm-captioned data-instgrm-permalink = "https://www.instagram.com/p/BpgjZelnvfv/?utm_source = ig_embed&utm_medium =加载”data-instgrm-version = "12 "风格=背景:# FFF;边界:0;border - radius: 3 px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 0 1 px 10 px rgba(0,0,0,0.15);保证金:1 px;max-width: 658 px;min-width:326 px;填料:0;宽度:99.375%;宽度:-webkit-calc(100% - 2 px);宽度:钙(100% - 2 px);“> < div风格= "填充:16 px;“> < a href = "https://www.instagram.com/p/BpgjZelnvfv/?utm_source = ig_embed&utm_medium =加载”风格=背景:# FFFFFF;行高:0;填充:0 0;文本对齐:中心;文字装饰:无;宽度:100%;“目标= "平等自愿> < / p > < div风格= "显示:Flex;flex-direction:行;对齐项目:中心;“> < div风格= "background - color:# F4F4F4;这个特性:50%;flex-grow:0;高度:40px;右边距:14px;宽度:40px;“> < / div > < div风格= "显示:Flex;挠曲方向:立柱;弯曲生长:1;justify-content:中心;“> < div风格= "background - color:# F4F4F4;边界半径:4px;flex-grow:0;高度:14 px;margin-bottom:6 px;宽度:100 px;“> < / div > < div风格= "background - color:# F4F4F4;边界半径:4px;flex-grow:0;高度:14 px;宽度:60px;“></div></div></div><div.="填充:19% 0;“> < / div > < div风格= "显示:块;高度:50 px;保证金:0汽车12 px;宽度:50 px;“> < svg宽度= "50PX”身高= "50PX”查看框=0 0 60 60”版本=1.1”xmlns = "https://www.w3.org/2000/svg”xLns:xLink=https://www.w3.org/1999/xlink”<g笔画=没有“笔划宽度= "1“填充=没有“fill-rule = "埃弗奇> < g变换= "翻译(-511.000000,- 20 000000)填充=# 000000”> G>路径D=M556.869,30.41 C554.814,30.41 553.148,32.076 - 553.148,34.131 C553.148,36.186 - 554.814,37.852 - 556.869,37.852 C558.924,37.852 - 560.59,36.186 - 560.59,34.131 C560.59,32.076 558.924,30.41 - 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.3244.114 535.114,541年39.342,39.342 C546.887,39.342 551.658,44.114 - 551.658,50 C551.658,55.887 - 546.887,541年60.657,60.657 M541,33.886 C532.1,33.886 - 524.886,41.1 - 524.886,50 C524.8858.899 - 532.1,541年66.113,66.113 C549.9,66.113 - 557.115,58.899 - 557.115,50 C55 7.115,41.1 - 549.9,541年33.886,33.886 M565.378,62.101 C565.244,65.022 - 564.756,66.606 - 564.346,67.663 C563.803,69.06 563.154,70.057 - 562.106,71.106 C561.058,72.155 - 560.06,72.803 558.662,73.347 C557.607,73.757 - 556.021,74.244 - 553.102,74.378 C549.944,74.521 - 548.997,541年74.552,74.552 C533.003,74.552 532.056,74.521 - 528.898,74.378 C525.979,74.244 - 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 - 519.894,71.106 C518.846,70.057 - 518.197,69.06 - 517.654,67.663 C517.244,66.606 - 516.755,65.022 - 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 - 516.479,41.056 - 516.623,37.899 C516.755,34.978 - 517.244,33.391 - 517.654,32.338 C518.197,30.938 - 518.846,29.942 - 519.894,28.894 C520.942,27.846 521.94,27.196 - 523.338,26.654 C524.393,26.244 - 525.979,25.756 - 528.898,25.623 C532.057,25.479 - 533.004,541年25.448,25.448 C548.997,25.448 - 549.943,25.479 - 553.102,25.623 C556.021,25.756 557.607,26.244 - 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 - 563.803,30.938 - 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 - 565.552,42.003 565.552,50 C565.5557.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 - 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570.82,37.631”> < /路径> < / g > < / g > < / g > < / svg > < / div > < div风格= "padding-top:8 px;“> < div风格= "颜色:# 3897 f0;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;粗细:550;行高:18 px;“>查看这篇文章Instagram < / div > < / div > < div风格= "填充:12.5% 0;“> < / div > < div风格= "显示:Flex;flex-direction:行;边缘底部:14px;对齐项目:中心;“> < div > < div风格= "background - color:# F4F4F4;这个特性:50%;高度:12.5 px;宽度:12.5 px;转换:.X(0px).Y(7px);“> < / div > < div风格= "background - color:# F4F4F4;高度:12.5 px;变换:旋转(-45度)translateX (3 px) translateY (1 px);宽度:12.5 px;flex-grow:0;右边距:14px;margin-left: 2 px;“> < / div > < div风格= "background - color:# F4F4F4;这个特性:50%;高度:12.5 px;宽度:12.5 px;变换:translateX(9 px)translateY(-18 px);“> < / div > < / div > < div风格= "margin-left:8 px;“> < div风格= "background - color:# F4F4F4;这个特性:50%;flex-grow:0;高度:20 px;宽度:20 px;“> < / div > < div风格= "宽度:0;高度:0;border-top:2 px固体透明;左边框:6px固体#f4f4f4;边界底部:2 px固体透明;变换:translateX(16 px)translateY(4 px)旋转(30度)”> < / div > < / div > < div风格= "margin-left:汽车;“> < div风格= "宽度:0 px;border-top:8 px固体# F4F4F4;边境:8 px固体透明;变换:translateY(16 px);“> < / div > < div风格= "background - color:# F4F4F4;flex-grow:0;高度:12 px;宽度:16 px;转换:.Y(-4px);“> < / div > < div风格= "宽度:0;高度:0;border-top:8 px固体# F4F4F4;border-left:8 px固体透明;变换:translateY (4 px) translateX (8 px);“> < / div > < / div > < / div > < p > < / > < / p > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BpgjZelnvfv/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿>教学最佳臀部推力形式是复杂的。而偶尔的升降机喜欢和功能更好的保持相当中性的头部,脖子,脊柱绝大多数举重运动员最好保持向前的头位,导致肋骨下来后骨盆倾斜。不仅仅是远期眼凝视;整个头部保持向前的位置。你不是要在板凳上;体重在板凳上保持相对的说,虽然体重低于板凳是运动发生的地方。⁣⁣最精明的科学怪人会理所当然地指出后骨盆倾斜与一些腰椎弯曲,腰椎屈曲载荷可以是有问题的。然而,腰椎弯曲只是危险当光盘同时压力量。与这种风格的臀部推力,臀大肌开车臀部扩展和后骨盆倾斜,和安装工spinae激活大大减弱。核心的激活是什么创造了大量的压缩力,所以安装工更多”沉默,“光盘没有压缩得那么紧。这使得运动很安全。事实上,这是比“更安全中性”技术,因为当你代表失败或变得有点太重,你不可避免地会拱起胸膛,过度伸展脊柱,这可能导致腰痛。_我们有200名成员在Glute实验室髋关节推挤日复一日,迄今为止,零伤害。想想我们走得有多重,这太令人吃惊了。_请观看视频进行视觉演示。⁣⁣# gluteguy # glutelab # thethrustisamust < / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018 - 10 - 29 t07:28:25 + 00:00”> 10月29日,2018年12:28am PDT < /时间> < / p > < / div > < /引用> < p > <脚本异步src = "/ /www.instagram.com/embed.js”> < /脚本> < / p > < = "引用类instagram-media”data-instgrm-captioned data-instgrm-permalink = "https://www.instagram.com/p/BpmHAxVnLd9/?utm_source = ig_embed&utm_medium =加载”data-instgrm-version = "12 "风格=背景:# FFF;边界:0;border - radius: 3 px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 0 1 px 10 px rgba(0,0,0,0.15);保证金:1 px;max-width: 658 px;min-width:326 px;填料:0;宽度:99.375%;宽度:-webkit-calc(100% - 2 px);宽度:钙(100% - 2 px);“> < div风格= "填充:16 px;“> < a href = "https://www.instagram.com/p/BpmHAxVnLd9/?utm_source = ig_embed&utm_medium =加载”风格=背景:# FFFFFF;行高:0;填充:0 0;文本对齐:中心;文字装饰:无;宽度:100%;“目标= "平等自愿> < / p > < div风格= "显示:Flex;flex-direction:行;对齐项目:中心;“> < div风格= "background - color:# F4F4F4;这个特性:50%;flex-grow:0;高度:40px;右边距:14px;宽度:40px;“> < / div > < div风格= "显示:Flex;挠曲方向:立柱;弯曲生长:1;justify-content:中心;“> < div风格= "background - color:# F4F4F4;边界半径:4px;flex-grow:0;高度:14 px;margin-bottom:6 px;宽度:100 px;“> < / div > < div风格= "background - color:# F4F4F4;边界半径:4px;flex-grow:0;高度:14 px;宽度:60px;“></div></div></div><div.="填充:19% 0;“> < / div > < div风格= "显示:块;高度:50 px;保证金:0汽车12 px;宽度:50 px;“> < svg宽度= "50PX”身高= "50PX”查看框=0 0 60 60”版本=1.1”xmlns = "https://www.w3.org/2000/svg”xLns:xLink=https://www.w3.org/1999/xlink”<g笔画=没有“笔划宽度= "1“填充=没有“fill-rule = "埃弗奇> < g变换= "翻译(-511.000000,- 20 000000)填充=# 000000”> G>路径D=M556.869,30.41 C554.814,30.41 553.148,32.076 - 553.148,34.131 C553.148,36.186 - 554.814,37.852 - 556.869,37.852 C558.924,37.852 - 560.59,36.186 - 560.59,34.131 C560.59,32.076 558.924,30.41 - 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.3244.114 535.114,541年39.342,39.342 C546.887,39.342 551.658,44.114 - 551.658,50 C551.658,55.887 - 546.887,541年60.657,60.657 M541,33.886 C532.1,33.886 - 524.886,41.1 - 524.886,50 C524.8858.899 - 532.1,541年66.113,66.113 C549.9,66.113 - 557.115,58.899 - 557.115,50 C55 7.115,41.1 - 549.9,541年33.886,33.886 M565.378,62.101 C565.244,65.022 - 564.756,66.606 - 564.346,67.663 C563.803,69.06 563.154,70.057 - 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570.82,37.631”> < /路径> < / g > < / g > < / g > < / svg > < / div > < div风格= "padding-top:8 px;“> < div风格= "颜色:# 3897 f0;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;粗细:550;行高:18 px;“>查看这篇文章Instagram < / div > < / div > < div风格= "填充:12.5% 0;“> < / div > < div风格= "显示:Flex;flex-direction:行;边缘底部:14px;对齐项目:中心;“> < div > < div风格= "background - color:# F4F4F4;这个特性:50%;高度:12.5 px;宽度:12.5 px;转换:.X(0px).Y(7px);“> < / div > < div风格= "background - color:# F4F4F4;高度:12.5 px;变换:旋转(-45度)translateX (3 px) translateY (1 px);宽度:12.5 px;flex-grow:0;右边距:14px;margin-left: 2 px;“> < / div > < div风格= "background - color:# F4F4F4;这个特性:50%;高度:12.5 px;宽度:12.5 px;变换:translateX(9 px)translateY(-18 px);“> < / div > < / div > < div风格= "margin-left:8 px;“> < div风格= "background - color:# F4F4F4;这个特性:50%;flex-grow:0;高度:20 px;宽度:20 px;“> < / div > < div风格= "宽度:0;高度:0;border-top:2 px固体透明;左边框:6px固体#f4f4f4;边界底部:2 px固体透明;变换:translateX(16 px)translateY(4 px)旋转(30度)”> < / div > < / div > < div风格= "margin-left:汽车;“> < div风格= "宽度:0 px;border-top:8 px固体# F4F4F4;边境:8 px固体透明;变换:translateY(16 px);“> < / div > < div风格= "background - color:# F4F4F4;flex-grow:0;高度:12 px;宽度:16 px;转换:.Y(-4px);“> < / div > < div风格= "宽度:0;高度:0;border-top:8 px固体# F4F4F4;border-left:8 px固体透明;变换:translateY (4 px) translateX (8 px);“> < / div > < / div > < / div > < p > < / > < / p > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BpmHAxVnLd9/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿>在中国哲学中,阴阳描述了看似相反或相反的力量实际上是如何互补的,相互联系的,和相互依存的自然世界,当他们互相联系时,他们如何能产生彼此。当训练达到最大肌肉生长时,你需要在某些运动随着时间的推移越来越强。然而,有时候你不应该关注数量,而应该关注质量。你可以通过你的注意力关注肌肉在电梯工作而不是在执行任务尽可能爆炸或有效。这两种方法被称为进步的过载和心灵肌肉连接,和都是必要的发展最大的肌肉肥大。没有其他的会产生劣质的结果。我通常每天执行第一个1 - 2练习的目标达到某种类型的公关,然后做其余的训练重点是感觉而不是重量。#glute.#glutelab</a></p><p.="颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018 - 10 - 31 t11:15:49 + 00:00”> 10月31日2018年4:15am PDT < /时间> < / p > < / div > < /引用> < p > <脚本异步src = "/ /www.instagram.com/embed.js”> < /脚本> < / p > < = "引用类instagram-media”data-instgrm-captioned data-instgrm-permalink = "https://www.instagram.com/p/BptxUswHPoz/?utm_source = ig_embed&utm_medium =加载”data-instgrm-version = "12 "风格=背景:# FFF;边界:0;border - radius: 3 px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 0 1 px 10 px rgba(0,0,0,0.15);保证金:1 px;max-width: 658 px;min-width:326 px;填料:0;宽度:99.375%;宽度:-webkit-calc(100% - 2 px);宽度:钙(100% - 2 px);“> < div风格= "填充:16 px;“> < a href = "https://www.instagram.com/p/BptxUswHPoz/?utm_source = ig_embed&utm_medium =加载”风格=背景:# FFFFFF;行高:0;填充:0 0;文本对齐:中心;文字装饰:无;宽度:100%;“目标= "平等自愿> < / p > < div风格= "显示:Flex;flex-direction:行;对齐项目:中心;“> < div风格= "background - color:# F4F4F4;这个特性:50%;flex-grow:0;高度:40px;右边距:14px;宽度:40px;“> < / div > < div风格= "显示:Flex;挠曲方向:立柱;弯曲生长:1;justify-content:中心;“> < div风格= "background - color:# F4F4F4;边界半径:4px;flex-grow:0;高度:14 px;margin-bottom:6 px;宽度:100 px;“> < / div > < div风格= "background - 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570.82,37.631”> < /路径> < / g > < / g > < / g > < / svg > < / div > < div风格= "padding-top:8 px;“> < div风格= "颜色:# 3897 f0;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;粗细:550;行高:18 px;“>查看这篇文章Instagram < / div > < / div > < div风格= "填充:12.5% 0;“> < / div > < div风格= "显示:Flex;flex-direction:行;边缘底部:14px;对齐项目:中心;“> < div > < div风格= "background - color:# F4F4F4;这个特性:50%;高度:12.5 px;宽度:12.5 px;转换:.X(0px).Y(7px);“> < / div > < div风格= "background - color:# F4F4F4;高度:12.5 px;变换:旋转(-45度)translateX (3 px) translateY (1 px);宽度:12.5 px;flex-grow:0;右边距:14px;margin-left: 2 px;“> < / div > < div风格= "background - color:# F4F4F4;这个特性:50%;高度:12.5 px;宽度:12.5 px;变换:translateX(9 px)translateY(-18 px);“> < / div > < / div > < div风格= "margin-left:8 px;“> < div风格= "background - color:# F4F4F4;这个特性:50%;flex-grow:0;高度:20 px;宽度:20 px;“> < / div > < div风格= "宽度:0;高度:0;border-top:2 px固体透明;左边框:6px固体#f4f4f4;边界底部:2 px固体透明;变换:translateX(16 px)translateY(4 px)旋转(30度)”> < / div > < / div > < div风格= "margin-left:汽车;“> < div风格= "宽度:0 px;border-top:8 px固体# F4F4F4;边境:8 px固体透明;变换:translateY(16 px);“> < / div > < div风格= "background - color:# F4F4F4;flex-grow:0;高度:12 px;宽度:16 px;转换:.Y(-4px);“> < / div > < div风格= "宽度:0;高度:0;border-top:8 px固体# F4F4F4;border-left:8 px固体透明;变换:translateY (4 px) translateX (8 px);“> < / div > < / div > < / div > < p > < / > < / p > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BptxUswHPoz/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿>跟任何健美运动员,他能每个身体部分列出了他最喜欢的运动。对每个健美运动员来说都不一样。差异产生的身体部分的比例,关节的灵活性,肌腱附着点,肌肉结构,协调,和伤害的历史,等等。尽管如此,你应该知道你最喜欢的运动,把整个身体最好的工作。对我来说,佩奇的卧推,宽阔的中性握下拉和胸部支持行后面,为解决军事新闻,臀部臀大肌的手臂,四胞胎和臀大肌下蹲,火腿和面筋的截止日期,和北欧火腿卷曲的火腿。你的清单应该和我的不同。和你的列表会随着时间改变。例如,我过去喜欢下巴下垂,但这些不适合我的身体好了。这个清单的重要性是什么?这些年来,每一次我的腿和臀部抬高,swole,当我踢屁股臀部插入时,下蹲,和提举。最近,我一直在做大量的北欧国家,使他们一个主食。每次我的胸大肌和肩膀和背阔肌抬高swole,这是当我踢屁股在卧推,军事新闻,普拉德斯,and chest supported rows. ⁣ ⁣ You need to care about your strength on your top 8 lifts and be striving to best your PRs,因为这就是你们这些年来取得进展的方式。当我能打败这些数字,我可能会有一个更好的体格:⁣⁣全蹲- 315 x 10⁣硬举- 500 x 10⁣臀部推力- 585 x 10⁣卧推- 275 x 10⁣军事新闻- 185 x 10⁣下拉- 225 x 10⁣db胸部支持行- 220 x 10⁣北欧控制整个降低阶段⁣⁣你可以而且应该洗牌电梯和电梯程序的旋转,但从来没有把你的眼睛从你的力量在大电梯,适合你。你可能更喜欢在杠铃、哑铃你可能更喜欢单腿在双腿,你可能更喜欢某些机器,但无论如何,确保你在长距离向上看。你的前八名电梯是什么?⁣# gluteguy # glutelab < / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018-11-03T10:40:13+00:00> 11月3日2018年3:40am PDT < /时间> < / p > < / div > < /引用> < p > <脚本异步src = "/ /www.instagram.com/embed.js”> < /脚本> < / p > < = "引用类instagram-media”data-instgrm-captioned data-instgrm-permalink = "https://www.instagram.com/p/BqATsw8H0tH/?utm_source = ig_embed&utm_medium =加载”data-instgrm-version = "12 "风格=背景:# FFF;边界:0;border - radius: 3 px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 0 1 px 10 px rgba(0,0,0,0.15);保证金:1 px;max-width: 658 px;min-width:326 px;填料:0;宽度:99.375%;宽度:-webkit-calc(100% - 2 px);宽度:钙(100% - 2 px);“> < div风格= "填充:16 px;“> < a href = "https://www.instagram.com/p/BqATsw8H0tH/?utm_source = ig_embed&utm_medium =加载”风格=背景:# FFFFFF;行高:0;填充:0 0;文本对齐:中心;文字装饰:无;宽度:100%;“目标= "平等自愿> < / p > < div风格= "显示:Flex;flex-direction:行;对齐项目:中心;“> < div风格= "background - color:# F4F4F4;这个特性:50%;flex-grow:0;高度:40px;右边距:14px;宽度:40px;“> < / div > < div风格= "显示:Flex;挠曲方向:立柱;弯曲生长:1;justify-content:中心;“> < div风格= "background - color:# F4F4F4;边界半径:4px;flex-grow:0;高度:14 px;margin-bottom:6 px;宽度:100 px;“> < / div > < div风格= "background - color:# F4F4F4;边界半径:4px;flex-grow:0;高度:14 px;宽度:60px;“></div></div></div><div.="填充:19% 0;“> < / div > < div风格= "显示:块;高度:50 px;保证金:0汽车12 px;宽度:50 px;“> < svg宽度= "50PX”身高= "50PX”查看框=0 0 60 60”版本=1.1”xmlns = "https://www.w3.org/2000/svg”xLns:xLink=https://www.w3.org/1999/xlink”<g笔画=没有“笔划宽度= "1“填充=没有“fill-rule = "埃弗奇> < g变换= "翻译(-511.000000,- 20 000000)填充=# 000000”> G>路径D=M556.869,30.41 C554.814,30.41 553.148,32.076 - 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color:# F4F4F4;这个特性:50%;高度:12.5 px;宽度:12.5 px;转换:.X(0px).Y(7px);“> < / div > < div风格= "background - color:# F4F4F4;高度:12.5 px;变换:旋转(-45度)translateX (3 px) translateY (1 px);宽度:12.5 px;flex-grow:0;右边距:14px;margin-left: 2 px;“> < / div > < div风格= "background - color:# F4F4F4;这个特性:50%;高度:12.5 px;宽度:12.5 px;变换:translateX(9 px)translateY(-18 px);“> < / div > < / div > < div风格= "margin-left:8 px;“> < div风格= "background - color:# F4F4F4;这个特性:50%;flex-grow:0;高度:20 px;宽度:20 px;“> < / div > < div风格= "宽度:0;高度:0;border-top:2 px固体透明;左边框:6px固体#f4f4f4;边界底部:2 px固体透明;变换:translateX(16 px)translateY(4 px)旋转(30度)”> < / div > < / div > < div风格= "margin-left:汽车;“> < div风格= "宽度:0 px;border-top:8 px固体# F4F4F4;边境:8 px固体透明;变换:translateY(16 px);“> < / div > < div风格= "background - color:# F4F4F4;flex-grow:0;高度:12 px;宽度:16 px;转换:.Y(-4px);“> < / div > < div风格= "宽度:0;高度:0;border-top:8 px固体# F4F4F4;border-left:8 px固体透明;变换:translateY (4 px) translateX (8 px);“> < / div > < / div > < / div > < p > < / > < / p > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BqATsw8H0tH/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿>流行glute锻炼,你会发现很多专家对此赞不绝口,还有其他专家声称这种食品在建造面筋方面没有效果。意见都是。⁣⁣有两个原因。首先,人体髋关节解剖结构和臀肌结构因人而异。对一个人有效的东西不一定对另一个人有效。因此为什么我们必须试验和使用各种各样的个人得出结论之前。⁣⁣第二,目前还没有一个发表的研究比较一个臀部运动与另一个实际臀部肥大的有效性。确实有大量的肌电图(EMG)研究,但是我们需要纵向研究使用磁共振成像(MRI)来支持我们的理论。在那之前,我们必须依靠轶事和逻辑推理。例如,我考虑到我在众多EMG实验获得的数据进行了多年来与客户,当我在训练中触摸客户的臀部时,我感觉到的收缩的质量,我的感觉当我执行不同的练习,我收到客户的反馈。⁣⁣@glutelabofficial,我们训练数以百计的客户每个月建立自己的臀大肌的主要目标。由于这个原因,我们觉得自己对什么最适合群众,掌握得很好。这篇文章列出了个人锻炼,但是我想让你多想想他们代表的运动模式。例如,你可能更喜欢史密斯机臀部把杠铃臀部插入时,或膝盖带哑铃烈性桥超过杠铃烈性桥,或酒杯蹲蹲,或者相扑最后期限超过常规最后期限,或者像屈膝或赤字冲刺这样的特定类型的冲刺,或回扣的钟摆单位代替有线列,或者你喜欢单腿腿按或膝盖带状高和宽腿按标准压腿。无论如何,这些模式将为您服务,所以确保你包括大部分的每周例行公事。⁣⁣# glutelab # gluteguy # thethrustisamust # bootybybret⁣< / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018 - 11 - 10 t15:26:56 + 00:00”> 11月10日,2018年7:26am PST < /时间> < / p > < / div > < /引用> < p > <脚本异步src = "/ /www.instagram.com/embed.js”> < /脚本> < / p > < = "引用类instagram-media”data-instgrm-captioned data-instgrm-permalink = "https://www.instagram.com/p/BqMOlwlnC6Z/?utm_source = ig_embed&utm_medium =加载”data-instgrm-version = "12 "风格=背景:# FFF;边界:0;border - radius: 3 px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 0 1 px 10 px rgba(0,0,0,0.15);保证金:1 px;max-width: 658 px;min-width:326 px;填料:0;宽度:99.375%;宽度:-webkit-calc(100% - 2 px);宽度:钙(100% - 2 px);“> < div风格= "填充:16 px;“> < a href = "https://www.instagram.com/p/BqMOlwlnC6Z/?utm_source = ig_embed&utm_medium =加载”风格=背景:# FFFFFF;行高:0;填充:0 0;文本对齐:中心;文字装饰:无;宽度:100%;“目标= "平等自愿> < / p > < div风格= "显示:Flex;flex-direction:行;对齐项目:中心;“> < div风格= "background - color:# F4F4F4;这个特性:50%;flex-grow:0;高度:40px;右边距:14px;宽度:40px;“> < / div > < div风格= "显示:Flex;挠曲方向:立柱;弯曲生长:1;justify-content:中心;“> < div风格= "background - color:# F4F4F4;边界半径:4px;flex-grow:0;高度:14 px;margin-bottom:6 px;宽度:100 px;“> < / div > < div风格= "background - 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570.82,37.631”> < /路径> < / g > < / g > < / g > < / svg > < / div > < div风格= "padding-top:8 px;“> < div风格= "颜色:# 3897 f0;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;粗细:550;行高:18 px;“>查看这篇文章Instagram < / div > < / div > < div风格= "填充:12.5% 0;“> < / div > < div风格= "显示:Flex;flex-direction:行;边缘底部:14px;对齐项目:中心;“> < div > < div风格= "background - color:# F4F4F4;这个特性:50%;高度:12.5 px;宽度:12.5 px;转换:.X(0px).Y(7px);“> < / div > < div风格= "background - color:# F4F4F4;高度:12.5 px;变换:旋转(-45度)translateX (3 px) translateY (1 px);宽度:12.5 px;flex-grow:0;右边距:14px;margin-left: 2 px;“> < / div > < div风格= "background - color:# F4F4F4;这个特性:50%;高度:12.5 px;宽度:12.5 px;变换:translateX(9 px)translateY(-18 px);“> < / div > < / div > < div风格= "margin-left:8 px;“> < div风格= "background - color:# F4F4F4;这个特性:50%;flex-grow:0;高度:20 px;宽度:20 px;“> < / div > < div风格= "宽度:0;高度:0;border-top:2 px固体透明;左边框:6px固体#f4f4f4;边界底部:2 px固体透明;变换:translateX(16 px)translateY(4 px)旋转(30度)”> < / div > < / div > < div风格= "margin-left:汽车;“> < div风格= "宽度:0 px;border-top:8 px固体# F4F4F4;边境:8 px固体透明;变换:translateY(16 px);“> < / div > < div风格= "background - color:# F4F4F4;flex-grow:0;高度:12 px;宽度:16 px;转换:.Y(-4px);“> < / div > < div风格= "宽度:0;高度:0;border-top:8 px固体# F4F4F4;border-left:8 px固体透明;变换:translateY (4 px) translateX (8 px);“> < / div > < / div > < / div > < p > < / > < / p > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BqMOlwlnC6Z/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿>每个月,我想出了一些具有挑战性的东西,然后在Glute Squad豚鼠@brianna_._和@chrisannanorthrup上进行测试。我有两个新的协议来分享,但在我这样做之前,I realized that I never made my pyramid protocol or ladder protocol into graphics.⁣ ⁣ I'll post the ladder protocol tomorrow and the new protocols next week,但这里是金字塔的协议。你们许多人这样做了一个月,从中看到了良好的结果。我最初给我的客户@cabalstrong10,@多姆斯科特福特@chrisannanorthrup,这样做@brianna_fit_ 7月31日。⁣⁣如果你已经做了这个,然后我不会再做一次,直到几个月的时间。但你还没有试过,我建议你试一试,当然,除非您正在执行我的一个个性化程序或Bret.的Booty。在未来,我不会双发布协议——我一定会创建图形像这样他们容易理解(分享)。_根据你的力量水平调整示例中所示的负荷,并努力每周打败你的总销售量。所示的示例中,月的总代表从50到64。这是进步的过载和构建战利品。确保你的形式和罗整个月保持不变。⁣编辑:这是臀部推力的锻炼,这是每周做一次(但你可以训练臀大肌更多天),休息2分钟之间的集,节奏是一个向上,一个向下,没有停顿,罗代表的活动范围,和你只做4周,因为它是残酷的,你不能保持跳动PRs无限期地切换到另一个协议。\glutelab\glute.the.sam.\bcpyramid</a></p><p.="颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018 - 11 - 15 t06:33:10 + 00:00”> 11月14日,2018年10:33pm PST < /时间> < / p > < / div > < /引用> < p > <脚本异步src = "/ /www.instagram.com/embed.js”> < /脚本> < / p > < = "引用类instagram-media”data-instgrm-captioned data-instgrm-permalink = "https://www.instagram.com/p/BqXjUzPH29n/?utm_source = ig_embed&utm_medium =加载”data-instgrm-version = "12 "风格=背景:# FFF;边界:0;border - radius: 3 px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 0 1 px 10 px rgba(0,0,0,0.15);保证金:1 px;max-width: 658 px;min-width:326 px;填料:0;宽度:99.375%;宽度:-webkit-calc(100% - 2 px);宽度:钙(100% - 2 px);“> < div风格= "填充:16 px;“> < a href = "https://www.instagram.com/p/BqXjUzPH29n/?utm_source = ig_embed&utm_medium =加载”风格=背景:# FFFFFF;行高:0;填充:0 0;文本对齐:中心;文字装饰:无;宽度:100%;“目标= "平等自愿> < / p > < div风格= "显示:Flex;flex-direction:行;对齐项目:中心;“> < div风格= "background - color:# F4F4F4;这个特性:50%;flex-grow:0;高度:40px;右边距:14px;宽度:40px;“> < / div > < div风格= "显示:Flex;挠曲方向:立柱;弯曲生长:1;justify-content:中心;“> < div风格= "background - color:# F4F4F4;边界半径:4px;flex-grow:0;高度:14 px;margin-bottom:6 px;宽度:100 px;“> < / div > < div风格= "background - 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570.82,37.631”> < /路径> < / g > < / g > < / g > < / svg > < / div > < div风格= "padding-top:8 px;“> < div风格= "颜色:# 3897 f0;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;粗细:550;行高:18 px;“>查看这篇文章Instagram < / div > < / div > < div风格= "填充:12.5% 0;“> < / div > < div风格= "显示:Flex;flex-direction:行;边缘底部:14px;对齐项目:中心;“> < div > < div风格= "background - color:# F4F4F4;这个特性:50%;高度:12.5 px;宽度:12.5 px;转换:.X(0px).Y(7px);“> < / div > < div风格= "background - color:# F4F4F4;高度:12.5 px;变换:旋转(-45度)translateX (3 px) translateY (1 px);宽度:12.5 px;flex-grow:0;右边距:14px;margin-left: 2 px;“> < / div > < div风格= "background - color:# F4F4F4;这个特性:50%;高度:12.5 px;宽度:12.5 px;变换:translateX(9 px)translateY(-18 px);“> < / div > < / div > < div风格= "margin-left:8 px;“> < div风格= "background - color:# F4F4F4;这个特性:50%;flex-grow:0;高度:20 px;宽度:20 px;“> < / div > < div风格= "宽度:0;高度:0;border-top:2 px固体透明;左边框:6px固体#f4f4f4;边界底部:2 px固体透明;变换:translateX(16 px)translateY(4 px)旋转(30度)”> < / div > < / div > < div风格= "margin-left:汽车;“> < div风格= "宽度:0 px;border-top:8 px固体# F4F4F4;边境:8 px固体透明;变换:translateY(16 px);“> < / div > < div风格= "background - color:# F4F4F4;flex-grow:0;高度:12 px;宽度:16 px;转换:.Y(-4px);“> < / div > < div风格= "宽度:0;高度:0;border-top:8 px固体# F4F4F4;border-left:8 px固体透明;变换:translateY (4 px) translateX (8 px);“> < / div > < / div > < / div > < p > < / > < / p > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BqXjUzPH29n/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿>这是降阶梯协议,我几个月前共享。金宝搏复式过关它可能是最受欢迎的glute倦怠@glutelabofficial我们已经提出。My trainers @arbryce and @alex.sterner actually came up with the workout,但公元前阶梯是一个很好的习惯(公元前就像金字塔我那天公布)。我们开始初学者在10或12,但先进的举升机可以从15。这意味着15膝盖带状桥梁,然后15膝盖带状仰卧的绑架,14日和14日然后13和13,然后12和12,直到1到1。它的残酷和伯恩斯的战利品一样。词在街上有些人可以做20了没有休息。我几乎不能做10个不停。感谢@._drea_marie和@leidatorno成为我的模特。编辑:这是一周一次,没有额外的负载,的锻炼,执行和绑架在桥的底部位置(从顶部你可以做但这样困难)。# gluteguy # glutelab # bcladder < / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018 - 11 - 19 t16:06:00 + 00:00”> 11月19日2018年8:06am PST < /时间> < / p > < / div > < /引用> < p > <脚本异步src = "/ /www.instagram.com/embed.js”> < /脚本> < / p > < = "引用类instagram-media”data-instgrm-captioned data-instgrm-permalink = "https://www.instagram.com/p/BqjJAJBnR41/?utm_source = ig_embed&utm_medium =加载”data-instgrm-version = "12 "风格=背景:# FFF;边界:0;border - radius: 3 px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 0 1 px 10 px rgba(0,0,0,0.15);保证金:1 px;max-width: 658 px;min-width:326 px;填料:0;宽度:99.375%;宽度:-webkit-calc(100% - 2 px);宽度:钙(100% - 2 px);“> < div风格= "填充:16 px;“> < a href = "https://www.instagram.com/p/BqjJAJBnR41/?utm_source = ig_embed&utm_medium =加载”风格=背景:# FFFFFF;行高:0;填充:0 0;文本对齐:中心;文字装饰:无;宽度:100%;“目标= "平等自愿> < / p > < div风格= "显示:Flex;flex-direction:行;对齐项目:中心;“> < div风格= "background - color:# F4F4F4;这个特性:50%;flex-grow:0;高度:40px;右边距:14px;宽度:40px;“> < / div > < div风格= "显示:Flex;挠曲方向:立柱;弯曲生长:1;justify-content:中心;“> < div风格= "background - color:# F4F4F4;边界半径:4px;flex-grow:0;高度:14 px;margin-bottom:6 px;宽度:100 px;“> < / div > < div风格= "background - color:# F4F4F4;边界半径:4px;flex-grow:0;高度:14 px;宽度:60px;“></div></div></div><div.="填充:19% 0;“> < / div > < div风格= "显示:块;高度:50 px;保证金:0汽车12 px;宽度:50 px;“> < svg宽度= "50PX”身高= "50PX”查看框=0 0 60 60”版本=1.1”xmlns = "https://www.w3.org/2000/svg”xLns:xLink=https://www.w3.org/1999/xlink”<g笔画=没有“笔划宽度= "1“填充=没有“fill-rule = "埃弗奇> < g变换= "翻译(-511.000000,- 20 000000)填充=# 000000”> G>路径D=M556.869,30.41 C554.814,30.41 553.148,32.076 - 553.148,34.131 C553.148,36.186 - 554.814,37.852 - 556.869,37.852 C558.924,37.852 - 560.59,36.186 - 560.59,34.131 C560.59,32.076 558.924,30.41 - 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.3244.114 535.114,541年39.342,39.342 C546.887,39.342 551.658,44.114 - 551.658,50 C551.658,55.887 - 546.887,541年60.657,60.657 M541,33.886 C532.1,33.886 - 524.886,41.1 - 524.886,50 C524.8858.899 - 532.1,541年66.113,66.113 C549.9,66.113 - 557.115,58.899 - 557.115,50 C55 7.115,41.1 - 549.9,541年33.886,33.886 M565.378,62.101 C565.244,65.022 - 564.756,66.606 - 564.346,67.663 C563.803,69.06 563.154,70.057 - 562.106,71.106 C561.058,72.155 - 560.06,72.803 558.662,73.347 C557.607,73.757 - 556.021,74.244 - 553.102,74.378 C549.944,74.521 - 548.997,541年74.552,74.552 C533.003,74.552 532.056,74.521 - 528.898,74.378 C525.979,74.244 - 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 - 519.894,71.106 C518.846,70.057 - 518.197,69.06 - 517.654,67.663 C517.244,66.606 - 516.755,65.022 - 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 - 516.479,41.056 - 516.623,37.899 C516.755,34.978 - 517.244,33.391 - 517.654,32.338 C518.197,30.938 - 518.846,29.942 - 519.894,28.894 C520.942,27.846 521.94,27.196 - 523.338,26.654 C524.393,26.244 - 525.979,25.756 - 528.898,25.623 C532.057,25.479 - 533.004,541年25.448,25.448 C548.997,25.448 - 549.943,25.479 - 553.102,25.623 C556.021,25.756 557.607,26.244 - 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 - 563.803,30.938 - 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 - 565.552,42.003 565.552,50 C565.5557.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 - 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570.82,37.631”> < /路径> < / g > < / g > < / g > < / svg > < / div > < div风格= "padding-top:8 px;“> < div风格= "颜色:# 3897 f0;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;粗细:550;行高:18 px;“>查看这篇文章Instagram < / div > < / div > < div风格= "填充:12.5% 0;“> < / div > < div风格= "显示:Flex;flex-direction:行;边缘底部:14px;对齐项目:中心;“> < div > < div风格= "background - color:# F4F4F4;这个特性:50%;高度:12.5 px;宽度:12.5 px;转换:.X(0px).Y(7px);“> < / div > < div风格= "background - color:# F4F4F4;高度:12.5 px;变换:旋转(-45度)translateX (3 px) translateY (1 px);宽度:12.5 px;flex-grow:0;右边距:14px;margin-left: 2 px;“> < / div > < div风格= "background - color:# F4F4F4;这个特性:50%;高度:12.5 px;宽度:12.5 px;变换:translateX(9 px)translateY(-18 px);“> < / div > < / div > < div风格= "margin-left:8 px;“> < div风格= "background - color:# F4F4F4;这个特性:50%;flex-grow:0;高度:20 px;宽度:20 px;“> < / div > < div风格= "宽度:0;高度:0;border-top:2 px固体透明;左边框:6px固体#f4f4f4;边界底部:2 px固体透明;变换:translateX(16 px)translateY(4 px)旋转(30度)”> < / div > < / div > < div风格= "margin-left:汽车;“> < div风格= "宽度:0 px;border-top:8 px固体# F4F4F4;边境:8 px固体透明;变换:translateY(16 px);“> < / div > < div风格= "background - color:# F4F4F4;flex-grow:0;高度:12 px;宽度:16 px;转换:.Y(-4px);“> < / div > < div风格= "宽度:0;高度:0;border-top:8 px固体# F4F4F4;border-left:8 px固体透明;变换:translateY (4 px) translateX (8 px);“> < / div > < / div > < / div > < p > < / > < / p > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BqjJAJBnR41/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿>这是更好的执行:杠铃臀部手臂或杠铃glute桥?好吧,最明显的答案是他们两个。但如果你只能做其中的一个,答案是,“这要看情况了。”首先,如果你觉得一个工作你的臀大肌比其他,然后你应该坚持锻炼的大部分时间。然而,你可以经常学习感觉运动更随着时间的推移,通过调整脚宽度和改变你的力学和立场。如果你觉得这两种工作的锻炼臀大肌同样,然后你应该执行臀部推力更频繁,仅仅是因为髋关节活动范围和杠铃位移的增加。你会注意到臀部推力移动臀部通过更大范围的运动和杠铃的距离。如果您使用一个高凳子和/或提高脚,你可以得到更多的髋关节的活动范围和杠铃位移的臀部推力。您会注意到,臀部推力比glute桥四工作但显示一个类似glute,火腿,和内收肌活动。然而,这些数据是根据4个个体的实验估计的,并且条件没有得到控制。在未来,我将执行和发布研究这两个数据更准确,我会考虑更多的变量。⁣⁣最重要的是在程序执行至少一个运动,加强腰椎活动髋关节扩展和作品最大的臀大肌肌肉长度短——这是最大glute激活的区域。例如,时髦的推力,一座桥,一个扩展,或反向超变异。你也应该在你的计划中至少进行一个运动,加强屈曲范围的髋关节伸展,在长肌肉长度下使臀部工作最努力。例如,蹲下,刺,一个硬举,或者早上好变化。你也应该加强外展和外旋。臀大肌做很多事情,所以我们必须训练他们在各种运动模式和向量。⁣# glutelab # gluteguy # thethrustisamust⁣< / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018 - 11 - 24 t04:06:53 + 00:00”> 11月23日,2018年8:06pm PST < /时间> < / p > < / div > < /引用> < p > <脚本异步src = "/ /www.instagram.com/embed.js”> < /脚本> < / p > < = "引用类instagram-media”data-instgrm-captioned data-instgrm-permalink = "https://www.instagram.com/p/BqprjjaHMHX/?utm_source = ig_embed&utm_medium =加载”data-instgrm-version = "12 "风格=背景:# FFF;边界:0;border - radius: 3 px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 0 1 px 10 px rgba(0,0,0,0.15);保证金:1 px;max-width: 658 px;min-width:326 px;填料:0;宽度:99.375%;宽度:-webkit-calc(100% - 2 px);宽度:钙(100% - 2 px);“> < div风格= "填充:16 px;“> < a href = "https://www.instagram.com/p/BqprjjaHMHX/?utm_source = ig_embed&utm_medium =加载”风格=背景:# FFFFFF;行高:0;填充:0 0;文本对齐:中心;文字装饰:无;宽度:100%;“目标= "平等自愿> < / p > < div风格= "显示:Flex;flex-direction:行;对齐项目:中心;“> < div风格= "background - color:# F4F4F4;这个特性:50%;flex-grow:0;高度:40px;右边距:14px;宽度:40px;“> < / div > < div风格= "显示:Flex;挠曲方向:立柱;弯曲生长:1;justify-content:中心;“> < div风格= "background - color:# F4F4F4;边界半径:4px;flex-grow:0;高度:14 px;margin-bottom:6 px;宽度:100 px;“> < / div > < div风格= "background - 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570.82,37.631”> < /路径> < / g > < / g > < / g > < / svg > < / div > < div风格= "padding-top:8 px;“> < div风格= "颜色:# 3897 f0;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;粗细:550;行高:18 px;“>查看这篇文章Instagram < / div > < / div > < div风格= "填充:12.5% 0;“> < / div > < div风格= "显示:Flex;flex-direction:行;边缘底部:14px;对齐项目:中心;“> < div > < div风格= "background - color:# F4F4F4;这个特性:50%;高度:12.5 px;宽度:12.5 px;转换:.X(0px).Y(7px);“> < / div > < div风格= "background - color:# F4F4F4;高度:12.5 px;变换:旋转(-45度)translateX (3 px) translateY (1 px);宽度:12.5 px;flex-grow:0;右边距:14px;margin-left: 2 px;“> < / div > < div风格= "background - color:# F4F4F4;这个特性:50%;高度:12.5 px;宽度:12.5 px;变换:translateX(9 px)translateY(-18 px);“> < / div > < / div > < div风格= "margin-left:8 px;“> < div风格= "background - color:# F4F4F4;这个特性:50%;flex-grow:0;高度:20 px;宽度:20 px;“> < / div > < div风格= "宽度:0;高度:0;border-top:2 px固体透明;左边框:6px固体#f4f4f4;边界底部:2 px固体透明;变换:translateX(16 px)translateY(4 px)旋转(30度)”> < / div > < / div > < div风格= "margin-left:汽车;“> < div风格= "宽度:0 px;border-top:8 px固体# F4F4F4;边境:8 px固体透明;变换:translateY(16 px);“> < / div > < div风格= "background - color:# F4F4F4;flex-grow:0;高度:12 px;宽度:16 px;转换:.Y(-4px);“> < / div > < div风格= "宽度:0;高度:0;border-top:8 px固体# F4F4F4;border-left:8 px固体透明;变换:translateY (4 px) translateX (8 px);“> < / div > < / div > < / div > < p > < / > < / p > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BqprjjaHMHX/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿>这是我最重要的一个职位,我要用我的驴4'11”以96磅的客户端.@nikizager为例。⁣⁣照片显示她的进步从去年到今年。她八个月前开始来Glute Squad,但是很不稳定,平均每个月只有几次。金宝搏复式过关四个月前,她精神抖擞,开始每周露两次面。⁣⁣她的节目前她来到我五周,我处理她的训练,营养,和准备。这是当我打击,开始Niki亲自与我一对一培训。五个星期,我们做的只是7练习:臀部插入时,北欧火腿卷(nhc),机坐着臀部绑架,军事新闻,的下巴,关闭控制工作台,和脚高架倒行。她每周训练3-4天,每次只训练10组,但每次训练都设置PRs。⁣⁣她从125磅3套3套12 12到245磅。在NHCs期间,她大大改善了她的低位,并且在坐位髋关节外展时变得更强壮。她从能够完成3套45磅的酒吧在军事媒体15日代表与酒吧,5代表55磅。她从能够做3下巴举重上升到8下巴举重,还能做4次,多出10磅。她cg板凳和倒行也大大改善。她重96磅在整个过程。⁣⁣这挑战一切大多数健身专家认为对于形体训练。⁣⁣•没有膨胀和削减全年⁣•全年没有节食⁣•没有全年有氧⁣•高峰周技巧⁣•卷走在预科⁣•设置PRs一直到她显示⁣⁣我们是怎么做到的?只是通过渐进稳定recomping过载。这是太简单的和共同的感知对于绝大多数的竞争对手,所以他们会毫无疑问保持旧的时尚方式做事。但如果你感到厌烦的旋转轮子和悲惨的整个过程,请考虑按我的方式做事。那些与我单独(@brianna_fit_和@chrisannanorthrup将证明)是惊讶如何更容易和更少的压力。⁣# gluteguy # glutelab # thethrustisamust < / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018 - 11 - 26 t17:04:15 + 00:00”> 11月26日,2018年上午9:04PST</time></p></div></blockquote><p><script异步src="/ /www.instagram.com/embed.js”> < /脚本> < / p > < = "引用类instagram-media”data-instgrm-captioned data-instgrm-permalink = "https://www.instagram.com/p/Bq_RsZ4nUIt/?utm_source = ig_embed&utm_medium =加载”data-instgrm-version = "12 "风格=背景:# FFF;边界:0;border - radius: 3 px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 0 1 px 10 px rgba(0,0,0,0.15);保证金:1 px;max-width: 658 px;min-width:326 px;填料:0;宽度:99.375%;宽度:-webkit-calc(100% - 2 px);宽度:钙(100% - 2 px);“> < div风格= "填充:16 px;“> < a href = "https://www.instagram.com/p/Bq_RsZ4nUIt/?utm_source = ig_embed&utm_medium =加载”风格=背景:# FFFFFF;行高:0;填充:0 0;文本对齐:中心;文字装饰:无;宽度:100%;“目标= "平等自愿> < / p > < div风格= "显示:Flex;flex-direction:行;对齐项目:中心;“> < div风格= "background - color:# F4F4F4;这个特性:50%;flex-grow:0;高度:40px;右边距:14px;宽度:40px;“> < / div > < div风格= "显示:Flex;挠曲方向:立柱;弯曲生长:1;justify-content:中心;“> < div风格= "background - color:# F4F4F4;边界半径:4px;flex-grow:0;高度:14 px;margin-bottom:6 px;宽度:100 px;“> < / div > < div风格= "background - 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color:# F4F4F4;flex-grow:0;高度:12 px;宽度:16 px;转换:.Y(-4px);“> < / div > < div风格= "宽度:0;高度:0;border-top:8 px固体# F4F4F4;border-left:8 px固体透明;变换:translateY (4 px) translateX (8 px);“> < / div > < / div > < / div > < p > < / > < / p > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/Bq_RsZ4nUIt/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿>在过去的几周内,我已经发布了BC金字塔和BC阶梯协议。在我向追随者介绍协议之前,我在@glutelabofficial测试出来。⁣⁣@chrisannanorthrup @brianna_fit_ Glute火腿破坏协议执行和使用225磅,315磅,和365磅的臀部推力负荷。他们用秒表来确保他们的停顿时间的全部金额。⁣⁣你会执行3 AMRAP(尽可能多的代表)套暂停臀部推力,将炒你的臀大肌。然后,您将执行北欧火腿卷3脉冲底部所示视频表演过火的爆炸。最后,您将执行DB 45度大卖场来结束整个后链。_为你的臀部推力组选择适当的负荷是任意的,但是,尽量选择一些你执行5 - 15套。⁣⁣这是连续4周每周执行一次,和我们的目标是增加的数量总重复执行暂停臀部。⁣⁣模型:@jamiederevere # gluteguy # glutelab # thethrustisamust < / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018 - 12 - 05 - t02:21:34 + 00:00”> 12月4日,2018下午6:21PST</time></p></div></blockquote><p><script异步src="/ /www.instagram.com/embed.js”> < /脚本> < / p > < = "引用类instagram-media”data-instgrm-captioned data-instgrm-permalink = "https://www.instagram.com/p/BrOCv6_ndvO/?utm_source = ig_embed&utm_medium =加载”data-instgrm-version = "12 "风格=背景:# FFF;边界:0;border - radius: 3 px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 0 1 px 10 px rgba(0,0,0,0.15);保证金:1 px;max-width: 658 px;min-width:326 px;填料:0;宽度:99.375%;宽度:-webkit-calc(100% - 2 px);宽度:钙(100% - 2 px);“> < div风格= "填充:16 px;“> < a href = "https://www.instagram.com/p/BrOCv6_ndvO/?utm_source = ig_embed&utm_medium =加载”风格=背景:# FFFFFF;行高:0;填充:0 0;文本对齐:中心;文字装饰:无;宽度:100%;“目标= "平等自愿> < / p > < div风格= "显示:Flex;flex-direction:行;对齐项目:中心;“> < div风格= "background - color:# F4F4F4;这个特性:50%;flex-grow:0;高度:40px;右边距:14px;宽度:40px;“> < / div > < div风格= "显示:Flex;挠曲方向:立柱;弯曲生长:1;justify-content:中心;“> < div风格= "background - color:# F4F4F4;边界半径:4px;flex-grow:0;高度:14 px;margin-bottom:6 px;宽度:100 px;“> < / div > < div风格= "background - 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570.82,37.631”> < /路径> < / g > < / g > < / g > < / svg > < / div > < div风格= "padding-top:8 px;“> < div风格= "颜色:# 3897 f0;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;粗细:550;行高:18 px;“>查看这篇文章Instagram < / div > < / div > < div风格= "填充:12.5% 0;“> < / div > < div风格= "显示:Flex;flex-direction:行;边缘底部:14px;对齐项目:中心;“> < div > < div风格= "background - color:# F4F4F4;这个特性:50%;高度:12.5 px;宽度:12.5 px;转换:.X(0px).Y(7px);“> < / div > < div风格= "background - color:# F4F4F4;高度:12.5 px;变换:旋转(-45度)translateX (3 px) translateY (1 px);宽度:12.5 px;flex-grow:0;右边距:14px;margin-left: 2 px;“> < / div > < div风格= "background - color:# F4F4F4;这个特性:50%;高度:12.5 px;宽度:12.5 px;变换:translateX(9 px)translateY(-18 px);“> < / div > < / div > < div风格= "margin-left:8 px;“> < div风格= "background - color:# F4F4F4;这个特性:50%;flex-grow:0;高度:20 px;宽度:20 px;“> < / div > < div风格= "宽度:0;高度:0;border-top:2 px固体透明;左边框:6px固体#f4f4f4;边界底部:2 px固体透明;变换:translateX(16 px)translateY(4 px)旋转(30度)”> < / div > < / div > < div风格= "margin-left:汽车;“> < div风格= "宽度:0 px;border-top:8 px固体# F4F4F4;边境:8 px固体透明;变换:translateY(16 px);“> < / div > < div风格= "background - color:# F4F4F4;flex-grow:0;高度:12 px;宽度:16 px;转换:.Y(-4px);“> < / div > < div风格= "宽度:0;高度:0;border-top:8 px固体# F4F4F4;border-left:8 px固体透明;变换:translateY (4 px) translateX (8 px);“> < / div > < / div > < / div > < p > < / > < / p > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BrOCv6_ndvO/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿>你是体格竞争对手可怕的受害者是谁建议你准备教练吗?也许你是,但尚未意识到,有一个更好的方法。⁣⁣现在我处理数以百计的比基尼的竞争对手,我被教练的糟糕表现吓坏了。周期:⁣⁣1⃣你努力工作把自己的肌肉。_2_你的教练给你开出大量的有氧运动,并给你提供超低卡路里的饮食。阻力训练常规吸和教练从不看着表单或问你进步。_3_你的教练把你撞倒在地,但你看起来很好,因为自己努力工作你做前处理教练说。⁣4⃣因为饥饿和过分强调的有氧运动和适当的阻力训练,重视不足你失去了肌肉和形状,而且你每次看连续剧时都显得更糟。⁣5⃣既然你失去肌肉,你看起来有竞争力的唯一途径就是不断变得越来越轻。你代谢减少由于减少肌肉和整洁。最终,你的教练会建议你继续Anavar,T3,和/或瘦肉精,因为他太无知的意识到,这是他下程序,让你看起来更糟。_6_现在你被摧毁了,因为你工作如此努力,但是又回头了。⁣⁣如果这听起来耳熟,解雇你的不称职的教练,找一个真正学习体能训练科学并且关心你的人。许多这样的教练做的唯一原因是他们继承把客户,他们承担数以百计的客户和强调选择少数人的地方,和/或向竞争对手推销毒品。⁣⁣适当的进步的阻力训练应该任何体质的骨干竞争对手的计划。肌肉产生形状和提高新陈代谢。⁣# gluteguy # glutelab < / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018 - 12 - 10 t19:59:35 + 00:00”> 12月10日,2018年11:59am PST < /时间> < / p > < / div > < /引用> < p > <脚本异步src = "/ /www.instagram.com/embed.js”> < /脚本> < / p > < span class = "et_._._.”> < / span > < p > <一rel = "nofollow”href = "//www.cjrpacs.com/december-random-post/”> 12月随机文章< / >第一次出现在< rel = "nofollow”href = "//www.cjrpacs.com”>188bet美式足球Bret Contreras</a>.</p> //www.cjrpacs.com/december-random-post/feed/ 8周臀部推力/腿扩展/北欧火腿旋度实验 //www.cjrpacs.com/8周臀部推力腿伸展北欧火腿卷曲实验/ //www.cjrpacs.com/the-8-week-hip-thrust-leg-extension-nordic-ham-curl-experiment/#comments 周一,2018年12月10日07:17:26+0000 杰米DeRevere Glute实验室的实验 Glute培训 臀大肌 //www.cjrpacs.com/?p = 36667 更新:我一个月前写了这个博客,但是有人入侵我的博客,所以我不能把它。自从进行这个实验以来的四个星期里,I've gone on...</p><p>The post <a rel="nofollow”href = "//www.cjrpacs.com/the-8-week-hip-thrust-leg-extension-nordic-ham-curl-experiment/”> 8周臀部推力/腿扩展/北欧火腿卷实验< / >第一次出现在< rel = "nofollow”href = "//www.cjrpacs.com”>188bet美式足球Bret Contreras</a>.</p> < div > < p > < span = "风格颜色:# ff0000;“><.><i>Update:一个月前我写了这个博客,但是有人入侵我的博客,所以我不能把它。自从进行这个实验以来的四个星期里,I've gone on to tie numerous squat and deadlift records despite just performing 1-2 hard sets of them per week and I'm still pain free.</i></strong></span></p><hr /></div><div><p>Squats and deadlifts have been my bread and butter lifts for as long as I can remember.但是在过去的几年里,金宝搏复式过关我感觉自己被他们打倒了。我的膝盖(尤其是我的右膝)闪烁其词,and my low back was feeling beat up more often than not.</p><p><img class="wp -图像- 36678 aligncenter”src = "//www.cjrpacs.com/wp content/uploads/gd - 300 x169.png”alt = "“宽度= "373”身高= "210“srcset = "//www.cjrpacs.com/wp content/uploads/gd - 300 x169.png 300 w,//www.cjrpacs.com/wp-content/uploads/GD-150x85.png 150w,//www.cjrpacs.com/wp content/uploads/gd - 1024 x577.png 1024 w,//www.cjrpacs.com/wp content/uploads/gd - 610 x344.png 610 w,//www.cjrpacs.com/wp-content/uploads/GD.png 1136 w”大小= "(max-width:373 px)100年大众,“73PX”/ > < / p > < p >出于这个原因,我决定开始一个实验。意识到了史密斯机器让我髋部推力无痛,最近接受了格鲁特驱动器,我的膝盖也很舒服,我想看看会发生什么,我的腿和glute大小除了我蹲和硬举实力如果我臀部插入时,执行腿扩展,and Nordic ham curls (or leg curls) twice per week (zero squats and deadlifts – not even single-leg patterns).</p><p>What's awesome about the smith machine and Glute Drive is that they allow me to go very deep.我得到更多的髋关节屈曲而用臀部推进器。事实上,当我进行史密斯机器臀部推进时,我用的长凳比平常高。由于臀部运动范围的特殊性,我觉得深一点有助于我保持更多的下蹲和致死强度。wp -图像- 36679 aligncenter”src = "//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 12 - 09 - - 11.00.58点- 300 x222.png”alt = "“宽度= "336”身高= "249“srcset = "//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 12 - 09 - - 11.00.58 pm - 300 x222.png 300 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 12 - 09 - - 11.00.58 pm - 150 x111.png 150 w,//www.cjrpacs.com/wp-content/uploads/Screen-Shot-2018-12-09-at-11.00.58-PM-610x452.png 610w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 12 - 09 - - 11.00.58 pm.png 662 w”大小= "(max-width:336 px)100年大众,336 px”/ > < / p > < p >在过去的8周,我的训练相当惊人。任何低背部和膝盖疼痛已经消失了,和我的训练高度生产力。每周两次,我将执行4套史密斯机或Glute驱动器臀部插入时,4套腿扩展,和4套躺或坐在腿卷发或北欧火腿卷。I was performing 12 sets of lower body twice per week for a total of 24 weekly sets.</p><p>My sets were in the 6-30 rep range,每组平均代表是10。这是一个比我习惯更多的重复,但是我的身体反应良好。< / p > < h2 > <强>结果< /强> < / h2 > < p >今天,我测试1 rm蹲,硬举的力量。我充满蹲405磅和565磅相扑硬举。这是令人惊讶的我没有执行一个代表深蹲和硬举在8周,我也没有进行任何广泛的立场在同一时间。我相信如果我愿意的话,我可能已经达到了425磅的蹲姿,如果我允许更多的邋遢,我可能会有585磅的致命一击。这是在我取消8周前。有趣的是,这种下蹲和致命的运动模式确实让人感觉不自然。事实上,我感觉很不协调,很尴尬——就像几十年前我第一次学习它们时的感觉一样,但我的力量还在。</p><p><img class="wp -图像- 36680 aligncenter”src = "//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 12 - 09 - - 11.01.14点- 300 x225.png”alt = "“宽度= "343”身高= "257”srcset = "//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 12 - 09 - - 11.01.14 pm - 300 x225.png 300 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 12 - 09 - - 11.01.14 pm - 150 x113.png 150 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 12 - 09 - - 11.01.14 pm - 610 x458.png 610 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 12 - 09 - - 11.01.14 pm.png 658 w”大小= "(max-width:343 px)100年大众,343 px”/ > < / p > < p >我还在腿扩展强度达到历史高位,北欧火腿卷强度,and smith machine and Glute Drive hip thrust strength. I believe my glutes have grown slightly during this time,而且我的腿好像没有减掉任何尺寸。</p><h2><.>实际应用</.></h2><p>如果你发现自己因下蹲和极限运动而感到非常疼痛,你也可以试试这个实验。避免为8周,让你的身体恢复健康,然后回到电梯——这次没有痛苦。疼痛抑制肌肉的激活,所以,如果你的身体感觉不舒服,你永远不会体验到最大的肌肉增益。</p><p>这个实验教会了我臀部推力比我想象的更有效。有一些论文展示不可思议的金宝搏复式过关从臀部推下蹲,最终将发表的一部电影展示了从臀部推进到最后期限的巨大转变。这些研究使用初级学员作为他们的科目,然而,不是高级举重运动员。</p><p>我认为腿部伸展对保持下蹲力量没有太大帮助,but I do feel that Nordic ham curls are effective in helping retain deadlift strength.</p><p>Sometimes in training,我们必须后退一步,才能向前迈出两步。This 8-week program can allow you to unload your body and heal up while retaining most of your strength and muscle mass (possibly even gaining muscle).</p><p>Bear in mind this is an n=1 experiment.我期待着从我的一些追随者那里听到回音,看看他们是否从这个例程中体验到类似的结果。</p><h2>程序</h2><h4><b>周一和周四:</b></h4><ul><li><h4><span样式="颜色:# 0000 ff;“> 4套臀部推力6-30代表(我在史密斯机或鹦鹉螺Glute驱动器)< / span > < / h4 > < /李> <李> < h4 > < span = "风格颜色:# 0000 ff;“>4组伸展腿,每组10-20次</.></h4></li><li><h4><span风格="颜色:# 0000 ff;“> 4套北欧火腿卷(3 - 5代表)或躺或坐着腿卷发(10 - 20代表)< / span > < / h4 > < /李> < / ul > < h2 >视频讨论Blogpost < / h2 > < p > < iframe宽度= "1080”身高= "608”src = "https://www.youtube.com/embed/j19Tnj4BYbI?特征= OEMAP帧边缘= "0”允许=加速度计;播放;加密介质;陀螺仪;画中画”allowfullscreen > < / iframe > < / p > < / div > < span class = "et_._._.”> < / span > < p > <一rel = "nofollow”href = "//www.cjrpacs.com/the-8-week-hip-thrust-leg-extension-nordic-ham-curl-experiment/”> 8周臀部推力/腿扩展/北欧火腿卷实验< / >第一次出现在< rel = "nofollow”href = "//www.cjrpacs.com”>188bet美式足球Bret Contreras</a>.</p> //www.cjrpacs.com/8周臀部推力腿伸展北欧火腿卷曲实验/饲料/ 11 播客2018 //www.cjrpacs.com/podcasts-2018/ //www.cjrpacs.com/podcasts-2018/#. 结婚,2018年10月31日18:41:24 + 0000 杰米DeRevere 训练哲学 未分类的 //www.cjrpacs.com/?p = 35776 <p>Here are the podcasts that I've been a guest on in the past year: STRONG Life Podcast with Zach Even-Esh – The Art of (STRENGTH) Coaching Joe DeFranco's Podcast –...</p><p>The post <a rel="nofollow”href = "//www.cjrpacs.com/podcasts-2018/”>播客2018</a>在<rel=上首次出现nofollow”href = "//www.cjrpacs.com”>188bet美式足球Bret Contreras</a>.</p> 这是我过去一年来当嘉宾的播客:</p><ol><li><.> StrONGLife播客与Zach.-Esh</.>-<href="https://..fm/./the-zach-.-esh-.-.-podcast/ep-157-bret-contreras-the-art-of-.-coa.”>(强度)的艺术指导< / > < /李> <李> <强>乔DeFranco播客< /强> - 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112 bret孔特雷拉斯- -肥大机械的关键——司机tension/”>肥大的关键驱动程序-机械张力< / > < /李> <李> <强> JPS的健康和健身播客< /强> - < A href = "https://www.youtube.com/.?v = zJ0bvky42s8&feature = youtu.be&app =桌面”为Glute肥大> EMG &卷< / > < /李> <李> <强>野兽健身无线电播客< /强> - < a href = "https://www.mixcloud.com/beastfitnessradiospodcast/bret-contreras-the-glute-guy/”>188bet美式足球 Bret孔特雷拉斯- Glute家伙< / > < /李> <李> <强> Mike杠铃:科学和美学播客< /强> - < a href = "https://www.youtube.com/.?v = wxuIlLu9gpU”>采访Bret孔特雷拉斯< / 188bet美式足球> < /李> <李> <强>肌肉播客学院< /强> - < a href = "https://www.youtube.com/.?v = 4 rcekrrboya&feature = youtu.be”>188bet美式足球 Bret孔特雷拉斯什么锻炼,以增强肌肉< / > < /李> <李> < >强劲竞争优势:健身未经审查的播客< /强> - < a href = "http://.edgefitnessunnsored.libsyn.com/s2-episode-10-.-how-to-.-.-peach-with-glute-.-bret-contreras”>学习如何增加你的桃子”幽灵小子188bet美式足球李Bret孔特雷拉斯< / > < / > < / ol > < span class = "et_._._.”> < / span > < p > <一rel = "nofollow”href = "//www.cjrpacs.com/podcasts-2018/”>播客2018</a>在<rel=上首次出现nofollow”href = "//www.cjrpacs.com”>188bet美式足球Bret Contreras</a>.</p> //www.cjrpacs.com/podcasts-2018/feed/ 十月随机邮报 //www.cjrpacs.com/october-random-post/ //www.cjrpacs.com/10月-.-post/#. 星期二,2018年10月23日05:52:22 + 0000 杰米DeRevere 随机的想法 //www.cjrpacs.com/?p = 36123 嗨,健身朋友!以下是我认为很有趣的文章的链接,金宝搏美式足球所有的播客我参与,和我最好的Instagram的帖子在过去的两个月。金宝搏复式过关为什么.</p><p>帖子.<rel="nofollow”href = "//www.cjrpacs.com/october-random-post/”> 10月随机文章< / >第一次出现在< rel = "nofollow”href = "//www.cjrpacs.com”>188bet美式足球Bret Contreras</a>.</p> 嗨,健身朋友!< / p > < p >这是链接的文章我觉得很有金宝搏美式足球趣,所有的播客我参与,and my best Instagram posts in the past 金宝搏复式过关couple months.</p><hr /><h2 class="postitle条目标题”>为什么阻力训练研究的结果不同?抽样方差</h2><p><href="的教训"https://weightology.net/why-do-resistance-training-studies-differ-in-their-findings-a-lesson-in-sampling-variance/”>THIS</a> article by James Krieger aptly explains why we often see different findings in sports science research.</p><h2 class="条目标题”>培训频率强度发展:数据所说的< / h2 > < p > < a href = "https://www.strongerbyscience.com/training-frequency/”>THIS</a> article by Greg Nuckols goes over the data for frequency literature – creating his own meta-analysis of the current research.</p><h2>Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men</h2><p><a href="https://www.ncbi.nlm.nih.gov/m/pubmed/30153194/?我= 1只限=阻力% 20训练% 20卷% 20提高% 20肌肉% 20肥大”< / > >这是最近发表文章的一部分。这项研究的目的是评估肌肉低收入之间的适应性,温和的,and high-volume resistance training protocols in resistance-trained men.</p><p>The results shocked us…we didn't expect to see a dose-response with volume up to 48 sets per week,但是我们做到了。依我看,这有助于你培养某一肌肉群的专业化阶段。</p><hr/><h2风格="text-align:中心;“>野兽健身无线电< / h2 > < p > < img类= "wp -图像- 36398 aligncenter”src = "//www.cjrpacs.com/wp-content/uploads/Screen-Shot-2018-10-at-5.56.28-PM-1024x482.png”alt = "“宽度= "454“身高= "214”srcset = "//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 10 - 10 - 1024 - 5.56.28 pm - 1024 x482.png w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 10 - 10 - 610 - 5.56.28 pm - 610 x287.png w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 10 - 10 - 150 - 5.56.28 pm - 150 x71.png w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 10 - 10 - 300 - 5.56.28 pm - 300 x141.png w,//www.cjrpacs.com/wp-content/uploads/Screen-Shot-2018-10-at-5.56.28-PM-600x282.png 600w”大小= "(最大宽度:454px)100vw,“44PX”/ > < / p > < p > < a href = "https://www.mixcloud.com/beastfitnessradiospodcast/bret-contreras-the-glute-guy/”>这个播客,我们谈到运动变化的重要性,个人应对锻炼,and optimal training frequency.</p><h2 style="text-align:中心;“>迈克杠铃:科学和美学< / h2 > < p > < img class = "中等大小wp -图像- 36414 aligncenter”src = "//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 10 - 11 - 2.06.33 pm - 300 x256.png”alt = "“宽度= "300”身高= "256”srcset = "//www.cjrpacs.com/wp-content/uploads/Screen-Shot-2018-10-11-at-2.06.33-PM-300x256.png 300w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 10 - 11 - 610 - 2.06.33 pm - 610 x520.png w,//www.cjrpacs.com/wp-content/uploads/Screen-Shot-2018-10-11-at-2.06.33-PM-150x128.png 150w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 10 - 11 - 600 - 2.06.33 pm - 600 x511.png w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 10 - 11 - 946 - 2.06.33 pm.png w”大小= "(max-width:300 px)100年大众,300 px”/ > < / p > < p > < a href = "https://www.youtube.com/.?v = wxuIlLu9gpU”>这个播客,我们谈论了训练的不同方面,以及与高水平的比基尼选手一起工作的个人教练轶事。text-align:中心;“>肌肉学院< / h2 > < p > < img类= "aligncenter wp -图像- 36435”src = "//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 10 - 15 - - 5.24.28 pm.png”alt = "“宽度= "472”身高= "155”srcset = "//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 10 - 15 - 5.24.28 pm.png 900 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 10 - 15 - 5.24.28 pm - 150 x49.png 150 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 10 - 15 - 5.24.28 pm - 610 x201.png 610 w,//www.cjrpacs.com/wp-content/uploads/Screen-Shot-2018-10-15-at-5.24.28-PM-300x99.png 300w,//www.cjrpacs.com/wp-content/uploads/Screen-Shot-2018-10-15-at-5.24.28-PM-600x197.png 600w”大小= "(最大宽度:472px)100vw,472 px”/ > < / p > < p > < a href = "https://youtu.be/4RcEKRRBOyA”>这个播客,我们将讨论什么是最好的练习锻炼肌肉,如何平衡mind-muscle连接和提高更多的重量,and more.</p><h2 style="text-align:中心;“>竞争优势:健身未经审查的< / h2 > < p > < img class = "aligncenter wp -图像- 36461”src = "//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 10 - 21 - 9.50.52 pm - 1024 x424.png”alt = "“宽度= "433“身高= "179”srcset = "//www.cjrpacs.com/wp-content/uploads/Screen-Shot-2018-10-21-at-9.50.52-PM-1024x424.png 1024w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 10 - 21 - 9.50.52 pm - 150 x62.png 150 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 10 - 21 - 9.50.52 pm - 300 x124.png 300 w,//www.cjrpacs.com/wp-content/uploads/Screen-Shot-2018-10-21-at-9.50.52-PM-610x252.png 610w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 10 - 21 - 9.50.52 pm - 600 x248.png 600 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 10 - 21 - 9.50.52 pm.png 1068 w”大小= "(最大宽度:433px)100vw,433 px”/ > < / p > < p > < a href = "http://.edgefitnessunnsored.libsyn.com/s2-episode-10-.-how-to-.-.-peach-with-glute-.-bret-contreras”>这个播客,我分享我对如何优化你的谷物生长的见解。</p><hr/><h2>以下是我最近最流行的Instagram帖子:</h2><blockquote class="instagram-media”data-instgrm-captioned data-instgrm-permalink = "https://www.instagram.com/p/Bl60ZwRHX6R/?utm_source = ig_embed&utm_medium =加载”data-instgrm-version = "12 "风格=背景:# FFF;边界:0;border - radius: 3 px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 0 1 px 10 px rgba(0,0,0,0.15);保证金:1 px;max-width: 658 px;min-width:326 px;填料:0;宽度:99.375%;宽度:-webkit-calc(100% - 2 px);宽度:钙(100% - 2 px);“> < div风格= "填充:16 px;“> < a href = "https://www.instagram.com/p/Bl60ZwRHX6R/?utm_source = ig_embed&utm_medium =加载”风格=背景:# FFFFFF;行高:0;填充:0 0;文本对齐:中心;文字装饰:无;宽度:100%;“目标= "平等自愿> < / p > < div风格= "显示:Flex;flex-direction:行;对齐项目:中心;“> < div风格= "background - color:# F4F4F4;这个特性:50%;flex-grow:0;高度:40px;右边距:14px;宽度:40px;“> < / div > < div风格= "显示:Flex;挠曲方向:立柱;弯曲生长:1;justify-content:中心;“> < div风格= "background - color:# F4F4F4;边界半径:4px;flex-grow:0;高度:14 px;margin-bottom:6 px;宽度:100 px;“> < / div > < div风格= "background - color:# F4F4F4;边界半径:4px;flex-grow:0;高度:14 px;宽度:60px;“></div></div></div><div.="填充:19% 0;“> < / div > < div风格= "显示:块;高度:50 px;保证金:0汽车12 px;宽度:50 px;“> < svg宽度= "50PX”身高= "50PX”查看框=0 0 60 60”版本=1.1”xmlns = "https://www.w3.org/2000/svg”xLns:xLink=https://www.w3.org/1999/xlink”<g笔画=没有“笔划宽度= "1“填充=没有“fill-rule = "埃弗奇> < g变换= "翻译(-511.000000,- 20 000000)填充=# 000000”> G>路径D=M556.869,30.41 C554.814,30.41 553.148,32.076 - 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color:# F4F4F4;这个特性:50%;高度:12.5 px;宽度:12.5 px;转换:.X(0px).Y(7px);“> < / div > < div风格= "background - color:# F4F4F4;高度:12.5 px;变换:旋转(-45度)translateX (3 px) translateY (1 px);宽度:12.5 px;flex-grow:0;右边距:14px;margin-left: 2 px;“> < / div > < div风格= "background - color:# F4F4F4;这个特性:50%;高度:12.5 px;宽度:12.5 px;变换:translateX(9 px)translateY(-18 px);“> < / div > < / div > < div风格= "margin-left:8 px;“> < div风格= "background - color:# F4F4F4;这个特性:50%;flex-grow:0;高度:20 px;宽度:20 px;“> < / div > < div风格= "宽度:0;高度:0;border-top:2 px固体透明;左边框:6px固体#f4f4f4;边界底部:2 px固体透明;变换:translateX(16 px)translateY(4 px)旋转(30度)”> < / div > < / div > < div风格= "margin-left:汽车;“> < div风格= "宽度:0 px;border-top:8 px固体# F4F4F4;边境:8 px固体透明;变换:translateY(16 px);“> < / div > < div风格= "background - color:# F4F4F4;flex-grow:0;高度:12 px;宽度:16 px;转换:.Y(-4px);“> < / div > < div风格= "宽度:0;高度:0;border-top:8 px固体# F4F4F4;border-left:8 px固体透明;变换:translateY (4 px) translateX (8 px);“> < / div > < / div > < / div > < p > < / > < / p > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/Bl60ZwRHX6R/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿>下面是臀部推力传销我近来一直开我的一些客户。我让他们每人每周执行这个协议一次,持续4周,如下:<img src="https://s.w.org/images/core/emoji/11/72x72/25aa.png”alt = "▪“类= "wp-smiley”风格=身高:1 em;最大高度:1em;“/ >设置1:选择一个可以执行的负载15套左右。设置2:选择一个负载,可以执行大约10次。设置3:选择一个可以执行的负载5套左右。组4:选择一个负载20套左右,您可以执行(知道你累了这一点,因此,您必须比正常情况下更轻)并在膝盖周围添加一个迷你带(@the_hip_thruster Loop非常适合这些)。IMG SRC=https://s.w.org/images/core/emoji/11/72x72/25aa.png”alt = "▪“类= "wp-smiley”风格=身高:1 em;最大高度:1em;“/ >提示:选择权重易于装卸,,别那么着迷于钉的数量代表完美。IMG SRC=https://s.w.org/images/core/emoji/11/72x72/25aa.png”alt = "▪“类= "wp-smiley”风格=身高:1 em;最大高度:1em;“女士们用的大约是225磅,275磅,325磅,为每个组和185磅,分别。这些加载你会坚持对整个4周。执行接近于失败的每个集合,在第1组与第2组与第2组与第3组之间休息大约3分钟,集3和4之间,2分钟。每周加起来的总数代表。IMG SRC=https://s.w.org/images/core/emoji/11/72x72/25aa.png”alt = "▪“类= "wp-smiley”风格=身高:1 em;最大高度:1em;“/ >在第一周,你可能得到大约50个总代表。在星期2,争取约60总代表。第3周,争取大约65名总代表,星期4,70总代表。IMG SRC=https://s.w.org/images/core/emoji/11/72x72/25aa.png”alt = "▪“类= "wp-smiley”风格=身高:1 em;最大高度:1em;“/>这是一种令人敬畏的进行性超载形式,它使你在每个销售范围变得更强。确保你不采取“垃圾”代表;你想要一个好的完全停摆脊柱力学。你可以接触到酒吧代表或扭转在半空中,只要确保你每周使用相同的ROM。IMG SRC=https://s.w.org/images/core/emoji/11/72x72/25aa.png”alt = "▪“类= "wp-smiley”风格=身高:1 em;最大高度:1em;“/ >这种锻炼是要做在您的会话的开始。只使用这个协议一年2 - 3次。你可以而且应该臀部推力整个星期额外1 - 2天,然而,但与暂停代表,B-立场,1.25代表,或其他非传统的变化。IMG SRC=https://s.w.org/images/core/emoji/11/72x72/25aa.png”alt = "▪“类= "wp-smiley”风格=身高:1 em;最大高度:1em;“/ >强大的Bret成员,你会做这一天做好准备;你也会做@therock把协议的第三天。IMG SRC=org/./core/emoji/11/72x72/1f608.png”alt = "😈"类= "wp-smiley”风格=身高:1 em;最大高度:1em;“/ > < img src = "https://s.w.org/images/core/emoji/11/72x72/25aa.png”alt = "▪“类= "wp-smiley”风格=身高:1 em;最大高度:1em;“多亏了我的模型@cabalstrong10,@多姆斯科特福特@chrisannanorthrup,和@brianna_fit_。现在他们在星期3,踢屁股。显示都是金字塔的最后两集。# gluteguy # glutelab # thethrustisamust < / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018 - 08 - 01 t02:11:41 + 00:00”> 7月31日2018年7:11pm PDT < /时间> < / p > < / div > < /引用> < p > <脚本异步src = "/ /www.instagram.com/embed.js”> < /脚本> < / p > < = "引用类instagram-media”data-instgrm-captioned data-instgrm-permalink = "https://www.instagram.com/p/BmN-GQAn6DI/?utm_source = ig_embed&utm_medium =加载”data-instgrm-version = "12 "风格=背景:# FFF;边界:0;border - 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color:# F4F4F4;这个特性:50%;高度:12.5 px;宽度:12.5 px;转换:.X(0px).Y(7px);“> < / div > < div风格= "background - color:# F4F4F4;高度:12.5 px;变换:旋转(-45度)translateX (3 px) translateY (1 px);宽度:12.5 px;flex-grow:0;右边距:14px;margin-left: 2 px;“> < / div > < div风格= "background - color:# F4F4F4;这个特性:50%;高度:12.5 px;宽度:12.5 px;变换:translateX(9 px)translateY(-18 px);“> < / div > < / div > < div风格= "margin-left:8 px;“> < div风格= "background - color:# F4F4F4;这个特性:50%;flex-grow:0;高度:20 px;宽度:20 px;“> < / div > < div风格= "宽度:0;高度:0;border-top:2 px固体透明;左边框:6px固体#f4f4f4;边界底部:2 px固体透明;变换:translateX(16 px)translateY(4 px)旋转(30度)”> < / div > < / div > < div风格= "margin-left:汽车;“> < div风格= "宽度:0 px;border-top:8 px固体# F4F4F4;边境:8 px固体透明;变换:translateY(16 px);“> < / div > < div风格= "background - color:# F4F4F4;flex-grow:0;高度:12 px;宽度:16 px;转换:.Y(-4px);“> < / div > < div风格= "宽度:0;高度:0;border-top:8 px固体# F4F4F4;border-left:8 px固体透明;变换:translateY (4 px) translateX (8 px);“> < / div > < / div > < / div > < p > < / > < / p > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BmN-GQAn6DI/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿> 2014年,I conducted a pilot experiment with my interns @serrano.fitness and @joeypercia.基本上,我们三个做了很多练习,同时连接到电极和测量的EMG活动选择在各种练习肌肉。我们发现我们确实可以大大改变引起的肌肉活动,关注不关注一个特定的肌肉在搭车。当你试着和不试着使用你的臀部时,看看后面延伸部分的臀部活动:6%和MVIC的38%相比。这是相同的负载,努力,速度,和形式。但这是否增强活动转化为更大的肌肉肥大?我和好友@bradschoenfeldphd最近进行了一次训练的一项研究显示,肱二头肌增长更大当参与者将注意力集中到了肌肉(内部)与环境(外部)。本文最近被接受发表。底线:如果你希望面筋充分发挥潜力,不要害怕挤压它们。健美运动员长期以来被心灵肌肉连接的重要性,很好,我们现在有一些证据支持他们的理论。我将发布一个链接,链接到我的故事中这个实验的全部内容。# glutelab # gluteguy < / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018 - 08年- 08 - t12:41:58 + 00:00”> 8月8日,2018凌晨5:41分PDT</time></p></div></blockquote><p><script异步src="/ /www.instagram.com/embed.js”> < /脚本> < / p > < = "引用类instagram-media”data-instgrm-captioned data-instgrm-permalink = "https://www.instagram.com/p/BmjXXZrgXP8/?utm_source = ig_embed&utm_medium =加载”data-instgrm-version = "12 "风格=背景:# FFF;边界:0;border - radius: 3 px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 0 1 px 10 px rgba(0,0,0,0.15);保证金:1 px;max-width: 658 px;min-width:326 px;填料:0;宽度:99.375%;宽度:-webkit-calc(100% - 2 px);宽度:钙(100% - 2 px);“> < div风格= "填充:16 px;“> < a href = "https://www.instagram.com/p/BmjXXZrgXP8/?utm_source = ig_embed&utm_medium =加载”风格=背景:# FFFFFF;行高:0;填充:0 0;文本对齐:中心;文字装饰:无;宽度:100%;“目标= "平等自愿> < / p > < div风格= "显示:Flex;flex-direction:行;对齐项目:中心;“> < div风格= "background - color:# F4F4F4;这个特性:50%;flex-grow:0;高度:40px;右边距:14px;宽度:40px;“> < / div > < div风格= "显示:Flex;挠曲方向:立柱;弯曲生长:1;justify-content:中心;“> < div风格= "background - color:# F4F4F4;边界半径:4px;flex-grow:0;高度:14 px;margin-bottom:6 px;宽度:100 px;“> < / div > < div风格= "background - color:# F4F4F4;边界半径:4px;flex-grow:0;高度:14 px;宽度:60px;“></div></div></div><div.="填充:19% 0;“> < / div > < div风格= "显示:块;高度:50 px;保证金:0汽车12 px;宽度:50 px;“> < svg宽度= "50PX”身高= "50PX”查看框=0 0 60 60”版本=1.1”xmlns = "https://www.w3.org/2000/svg”xLns:xLink=https://www.w3.org/1999/xlink”<g笔画=没有“笔划宽度= "1“填充=没有“fill-rule = "埃弗奇> < g变换= "翻译(-511.000000,- 20 000000)填充=# 000000”> G>路径D=M556.869,30.41 C554.814,30.41 553.148,32.076 - 553.148,34.131 C553.148,36.186 - 554.814,37.852 - 556.869,37.852 C558.924,37.852 - 560.59,36.186 - 560.59,34.131 C560.59,32.076 558.924,30.41 - 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.3244.114 535.114,541年39.342,39.342 C546.887,39.342 551.658,44.114 - 551.658,50 C551.658,55.887 - 546.887,541年60.657,60.657 M541,33.886 C532.1,33.886 - 524.886,41.1 - 524.886,50 C524.8858.899 - 532.1,541年66.113,66.113 C549.9,66.113 - 557.115,58.899 - 557.115,50 C55 7.115,41.1 - 549.9,541年33.886,33.886 M565.378,62.101 C565.244,65.022 - 564.756,66.606 - 564.346,67.663 C563.803,69.06 563.154,70.057 - 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570.82,37.631”> < /路径> < / g > < / g > < / g > < / svg > < / div > < div风格= "padding-top:8 px;“> < div风格= "颜色:# 3897 f0;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;粗细:550;行高:18 px;“>查看这篇文章Instagram < / div > < / div > < div风格= "填充:12.5% 0;“> < / div > < div风格= "显示:Flex;flex-direction:行;边缘底部:14px;对齐项目:中心;“> < div > < div风格= "background - color:# F4F4F4;这个特性:50%;高度:12.5 px;宽度:12.5 px;转换:.X(0px).Y(7px);“> < / div > < div风格= "background - color:# F4F4F4;高度:12.5 px;变换:旋转(-45度)translateX (3 px) translateY (1 px);宽度:12.5 px;flex-grow:0;右边距:14px;margin-left: 2 px;“> < / div > < div风格= "background - color:# F4F4F4;这个特性:50%;高度:12.5 px;宽度:12.5 px;变换:translateX(9 px)translateY(-18 px);“> < / div > < / div > < div风格= "margin-left:8 px;“> < div风格= "background - color:# F4F4F4;这个特性:50%;flex-grow:0;高度:20 px;宽度:20 px;“> < / div > < div风格= "宽度:0;高度:0;border-top:2 px固体透明;左边框:6px固体#f4f4f4;边界底部:2 px固体透明;变换:translateX(16 px)translateY(4 px)旋转(30度)”> < / div > < / div > < div风格= "margin-left:汽车;“> < div风格= "宽度:0 px;border-top:8 px固体# F4F4F4;边境:8 px固体透明;变换:translateY(16 px);“> < / div > < div风格= "background - color:# F4F4F4;flex-grow:0;高度:12 px;宽度:16 px;转换:.Y(-4px);“> < / div > < div风格= "宽度:0;高度:0;border-top:8 px固体# F4F4F4;border-left:8 px固体透明;变换:translateY (4 px) translateX (8 px);“> < / div > < / div > < / div > < p > < / > < / p > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BmjXXZrgXP8/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿>运动变化存在一个不稳定的稳定的连续体。下半身的地面运动,在最左端,你有变异,包括自由重量单腿性能,可能同时站在摇摇晃晃的设备或把一个摇摇晃晃的杠铃放在你的背部。在最右端,你有变异,包括机器双腿性能,可能在史密斯或板加载杆装置。传统的杠铃变体将躺在两个极端之间。这篇文章的目的是讨论稳定在诱发作用强度和肥厚性适应。以力量改编,都是关于特异性的。摇摇晃晃的训练会让你最强的摇摇晃晃的培训。杠铃深蹲和硬举在力量举重会让你最好的。和机器训练会使你在机器最训练。但是建筑的臀部呢?在假定相对负荷和工作量得到控制的情况下,不稳定的训练会减少急性肌电活动。大脑会限制肌肉激活它感觉不稳定(不能消防炮的独木舟)。所以不稳定不利于锻炼肌肉,但杠铃和机器呢?我们需要更多这方面的数据。这同样适用于转移性能。为提高爆炸行动,不稳定的较低,但是我们没有足够的数据来解决最优的杠铃和机器之间的训练。绝大多数的教练会预测,杠铃提供适量的稳定肥大最大化和转移到运动。然而,机器可能有一点优势。我们已经执行一吨板加载杆练习Glute实验室做的非常成功。我们喜欢杠杆反冲,杆单腿SLDLs,和史密斯机器B姿态臀部推力。我们已经经历了6个月零伤害的开放。我们将不得不等待未来的研究告诉我们什么最佳建立肌肉和最佳转移到运动,但它将杠铃或板装入机器,培训不是摇摆不定。你绝对可以包括一些不稳定的培训方案,只要确保你总是包括稳定变异!#glute.#glutelab</a></p><p.="颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018 - 08 - 16 t20:06:49 + 00:00”> 8月16日,2018年1:06pm PDT < /时间> < / p > < / div > < /引用> < p > <脚本异步src = "/ /www.instagram.com/embed.js”> < /脚本> < / p > < = "引用类instagram-media”data-instgrm-captioned data-instgrm-permalink = "https://www.instagram.com/p/Bm0ky5in9QA/?utm_source = ig_embed&utm_medium =加载”data-instgrm-version = "12 "风格=背景:# FFF;边界:0;border - radius: 3 px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 0 1 px 10 px rgba(0,0,0,0.15);保证金:1 px;max-width: 658 px;min-width:326 px;填料:0;宽度:99.375%;宽度:-webkit-calc(100% - 2 px);宽度:钙(100% - 2 px);“> < div风格= "填充:16 px;“> < a href = "https://www.instagram.com/p/Bm0ky5in9QA/?utm_source = ig_embed&utm_medium =加载”风格=背景:# FFFFFF;行高:0;填充:0 0;文本对齐:中心;文字装饰:无;宽度:100%;“目标= "平等自愿> < / p > < div风格= "显示:Flex;flex-direction:行;对齐项目:中心;“> < div风格= "background - color:# F4F4F4;这个特性:50%;flex-grow:0;高度:40px;右边距:14px;宽度:40px;“> < / div > < div风格= "显示:Flex;挠曲方向:立柱;弯曲生长:1;justify-content:中心;“> < div风格= "background - color:# F4F4F4;边界半径:4px;flex-grow:0;高度:14 px;margin-bottom:6 px;宽度:100 px;“> < / div > < div风格= "background - color:# F4F4F4;边界半径:4px;flex-grow:0;高度:14 px;宽度:60px;“></div></div></div><div.="填充:19% 0;“> < / div > < div风格= "显示:块;高度:50 px;保证金:0汽车12 px;宽度:50 px;“> < svg宽度= "50PX”身高= "50PX”查看框=0 0 60 60”版本=1.1”xmlns = "https://www.w3.org/2000/svg”xLns:xLink=https://www.w3.org/1999/xlink”<g笔画=没有“笔划宽度= "1“填充=没有“fill-rule = "埃弗奇> < g变换= "翻译(-511.000000,- 20 000000)填充=# 000000”> G>路径D=M556.869,30.41 C554.814,30.41 553.148,32.076 - 553.148,34.131 C553.148,36.186 - 554.814,37.852 - 556.869,37.852 C558.924,37.852 - 560.59,36.186 - 560.59,34.131 C560.59,32.076 558.924,30.41 - 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.3244.114 535.114,541年39.342,39.342 C546.887,39.342 551.658,44.114 - 551.658,50 C551.658,55.887 - 546.887,541年60.657,60.657 M541,33.886 C532.1,33.886 - 524.886,41.1 - 524.886,50 C524.8858.899 - 532.1,541年66.113,66.113 C549.9,66.113 - 557.115,58.899 - 557.115,50 C55 7.115,41.1 - 549.9,541年33.886,33.886 M565.378,62.101 C565.244,65.022 - 564.756,66.606 - 564.346,67.663 C563.803,69.06 563.154,70.057 - 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570.82,37.631”> < /路径> < / g > < / g > < / g > < / svg > < / div > < div风格= "padding-top:8 px;“> < div风格= "颜色:# 3897 f0;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;粗细:550;行高:18 px;“>查看这篇文章Instagram < / div > < / div > < div风格= "填充:12.5% 0;“> < / div > < div风格= "显示:Flex;flex-direction:行;边缘底部:14px;对齐项目:中心;“> < div > < div风格= "background - color:# F4F4F4;这个特性:50%;高度:12.5 px;宽度:12.5 px;转换:.X(0px).Y(7px);“> < / div > < div风格= "background - color:# F4F4F4;高度:12.5 px;变换:旋转(-45度)translateX (3 px) translateY (1 px);宽度:12.5 px;flex-grow:0;右边距:14px;margin-left: 2 px;“> < / div > < div风格= "background - color:# F4F4F4;这个特性:50%;高度:12.5 px;宽度:12.5 px;变换:translateX(9 px)translateY(-18 px);“> < / div > < / div > < div风格= "margin-left:8 px;“> < div风格= "background - color:# F4F4F4;这个特性:50%;flex-grow:0;高度:20 px;宽度:20 px;“> < / div > < div风格= "宽度:0;高度:0;border-top:2 px固体透明;左边框:6px固体#f4f4f4;边界底部:2 px固体透明;变换:translateX(16 px)translateY(4 px)旋转(30度)”> < / div > < / div > < div风格= "margin-left:汽车;“> < div风格= "宽度:0 px;border-top:8 px固体# F4F4F4;边境:8 px固体透明;变换:translateY(16 px);“> < / div > < div风格= "background - color:# F4F4F4;flex-grow:0;高度:12 px;宽度:16 px;转换:.Y(-4px);“> < / div > < div风格= "宽度:0;高度:0;border-top:8 px固体# F4F4F4;border-left:8 px固体透明;变换:translateY (4 px) translateX (8 px);“> < / div > < / div > < / div > < p > < / > < / p > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/Bm0ky5in9QA/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿>我的许多兄弟在外面都有自己的胸围,纬度,解决,的手臂,和腿部训练掌握但他们glute培训缺乏。如果你渴望更强的臀大肌,但不知道如何去,这里有一些你可以尝试的东西。(女士们,these strategies will obviously also work for you but many of you are already doing them.) Tag a swolemate.# glutelab # gluteguy < / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018-08-23T12:31:15+00:00> 8月23日,2018凌晨5:31PDT</time></p></div></blockquote><p><script异步src="/ /www.instagram.com/embed.js”> < /脚本> < / p > < = "引用类instagram-media”data-instgrm-captioned data-instgrm-permalink = "https://www.instagram.com/p/BnSKkW0HG9F/?utm_source = ig_embed&utm_medium =加载”data-instgrm-version = "12 "风格=背景:# FFF;边界:0;border - radius: 3 px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 0 1 px 10 px rgba(0,0,0,0.15);保证金:1 px;max-width: 658 px;min-width:326 px;填料:0;宽度:99.375%;宽度:-webkit-calc(100% - 2 px);宽度:钙(100% - 2 px);“> < div风格= "填充:16 px;“> < a href = "https://www.instagram.com/p/BnSKkW0HG9F/?utm_source = ig_embed&utm_medium =加载”风格=背景:# FFFFFF;行高:0;填充:0 0;文本对齐:中心;文字装饰:无;宽度:100%;“目标= "平等自愿> < / p > < div风格= "显示:Flex;flex-direction:行;对齐项目:中心;“> < div风格= "background - color:# F4F4F4;这个特性:50%;flex-grow:0;高度:40px;右边距:14px;宽度:40px;“> < / div > < div风格= "显示:Flex;挠曲方向:立柱;弯曲生长:1;justify-content:中心;“> < div风格= "background - color:# F4F4F4;边界半径:4px;flex-grow:0;高度:14 px;margin-bottom:6 px;宽度:100 px;“> < / div > < div风格= "background - color:# F4F4F4;边界半径:4px;flex-grow:0;高度:14 px;宽度:60px;“></div></div></div><div.="填充:19% 0;“> < / div > < div风格= "显示:块;高度:50 px;保证金:0汽车12 px;宽度:50 px;“> < svg宽度= "50PX”身高= "50PX”查看框=0 0 60 60”版本=1.1”xmlns = "https://www.w3.org/2000/svg”xLns:xLink=https://www.w3.org/1999/xlink”<g笔画=没有“笔划宽度= "1“填充=没有“fill-rule = "埃弗奇> < g变换= "翻译(-511.000000,- 20 000000)填充=# 000000”> G>路径D=M556.869,30.41 C554.814,30.41 553.148,32.076 - 553.148,34.131 C553.148,36.186 - 554.814,37.852 - 556.869,37.852 C558.924,37.852 - 560.59,36.186 - 560.59,34.131 C560.59,32.076 558.924,30.41 - 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.3244.114 535.114,541年39.342,39.342 C546.887,39.342 551.658,44.114 - 551.658,50 C551.658,55.887 - 546.887,541年60.657,60.657 M541,33.886 C532.1,33.886 - 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528.631,79.82 C531.831,79.965 - 532.853,541年80.001,80.001 C549.148,80.001 - 550.169,79.965 - 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 - 564.297,76.634 - 565.965,74.965 C567.633,73.296 568.659,71.625 - 569.425,69.651 C570.167,67.743 - 570.674,65.562 - 570.82,62.369 C570.966,571年59.17,571年58.147,50 C57 1,41.851 570.966,40.831 - 570.82,37.631”> < /路径> < / g > < / g > < / g > < / svg > < / div > < div风格= "padding-top:8 px;“> < div风格= "颜色:# 3897 f0;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;粗细:550;行高:18 px;“>查看这篇文章Instagram < / div > < / div > < div风格= "填充:12.5% 0;“> < / div > < div风格= "显示:Flex;flex-direction:行;边缘底部:14px;对齐项目:中心;“> < div > < div风格= "background - color:# F4F4F4;这个特性:50%;高度:12.5 px;宽度:12.5 px;转换:.X(0px).Y(7px);“> < / div > < div风格= "background - color:# F4F4F4;高度:12.5 px;变换:旋转(-45度)translateX (3 px) translateY (1 px);宽度:12.5 px;flex-grow:0;右边距:14px;margin-left: 2 px;“> < / div > < div风格= "background - color:# F4F4F4;这个特性:50%;高度:12.5 px;宽度:12.5 px;变换:translateX(9 px)translateY(-18 px);“> < / div > < / div > < div风格= "margin-left:8 px;“> < div风格= "background - color:# F4F4F4;这个特性:50%;flex-grow:0;高度:20 px;宽度:20 px;“> < / div > < div风格= "宽度:0;高度:0;border-top:2 px固体透明;左边框:6px固体#f4f4f4;边界底部:2 px固体透明;变换:translateX(16 px)translateY(4 px)旋转(30度)”> < / div > < / div > < div风格= "margin-left:汽车;“> < div风格= "宽度:0 px;border-top:8 px固体# F4F4F4;边境:8 px固体透明;变换:translateY(16 px);“> < / div > < div风格= "background - color:# F4F4F4;flex-grow:0;高度:12 px;宽度:16 px;转换:.Y(-4px);“> < / div > < div风格= "宽度:0;高度:0;border-top:8 px固体# F4F4F4;border-left:8 px固体透明;变换:translateY (4 px) translateX (8 px);“> < / div > < / div > < / div > < p > < / > < / p > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BnSKkW0HG9F/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿>这是我这个周末和那个可爱的@katiecrewe拍的视频。看她的形式——它是完美的。跟着她查找可靠的健身信息。我们拍摄的前8桥接/抽插运动。如果你不将这些整合到你的项目,你错过了。快乐的抽插我的朋友。#转发@katiecrewe・・・我有幸亲自@bretcontreras1周末的会议,我钦佩一个伟大的交易,接受各种各样的教育org/./core/emoji/11/72x72/1f351.png”alt = "🍑"类= "wp-smiley”风格=身高:1 em;最大高度:1em;“/ > # luckyme < img src = "https://s.w.org/images/core/emoji/11/72x72/1f646 - 1 - f3fc - 200 d - 2640 fe0f.png”alt = "🙆🏼‍♀️”类= "wp-smiley”风格=身高:1 em;最大高度:1em;“/ >。他是一个超级聪明的家伙,如果你关心你的臀大肌和理解其背后的科学,你reeaally应该跟着他。好吧,这是屁股的东西!——这里有8变种的臀部手臂(或glute桥),您可以使用取决于设备可用或如果你想改变。可以确认,他们都< img src = "https://s.w.org/images/core/emoji/11/72x72/1f525.png”alt = "🔥"类= "wp-smiley”风格=身高:1 em;最大高度:1em;“/ >。虽然是一致的,确保你把质量“实践”运动,随着时间的推移,挑战你的身体将更都是必要的,是个好主意去尝试不同的东西,看看最适合你< img src = "org/./core/emoji/11/72x72/1f917.png”alt = "🤗"类= "wp-smiley”风格=身高:1 em;最大高度:1em;“/ >。玩玩你的立场宽度,脚的位置,还有不同的变化,看看在哪里能得到最好的约会……保持自己的兴趣/娱乐。一如既往,使用护垫,不惜一切代价避免目光接触https://s.w.org/images/core/emoji/11/72x72/1f440.png”alt = "👀"类= "wp-smiley”风格=身高:1 em;最大高度:1em;“/ > # yw # happythrusting # glutelab # gluteguy # thethrustisamust # hipthrust # hipthrusters < / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018 - 09 - 04 - t00:23:15 + 00:00”> 9月3日,2018年5:23pm PDT < /时间> < / p > < / div > < /引用> < p > <脚本异步src = "/ /www.instagram.com/embed.js”> < /脚本> < / p > < = "引用类instagram-media”data-instgrm-captioned data-instgrm-permalink = "https://www.instagram.com/p/Bn5FfB2Hhmu/?utm_source = ig_embed&utm_medium =加载”data-instgrm-version = "12 "风格=背景:# FFF;边界:0;border - radius: 3 px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 0 1 px 10 px rgba(0,0,0,0.15);保证金:1 px;max-width: 658 px;min-width:326 px;填料:0;宽度:99.375%;宽度:-webkit-calc(100% - 2 px);宽度:钙(100% - 2 px);“> < div风格= "填充:16 px;“> < a href = "https://www.instagram.com/p/Bn5FfB2Hhmu/?utm_source = ig_embed&utm_medium =加载”风格=背景:# FFFFFF;行高:0;填充:0 0;文本对齐:中心;文字装饰:无;宽度:100%;“目标= "平等自愿> < / p > < div风格= "显示:Flex;flex-direction:行;对齐项目:中心;“> < div风格= "background - color:# F4F4F4;这个特性:50%;flex-grow:0;高度:40px;右边距:14px;宽度:40px;“> < / div > < div风格= "显示:Flex;挠曲方向:立柱;弯曲生长:1;justify-content:中心;“> < div风格= "background - color:# F4F4F4;边界半径:4px;flex-grow:0;高度:14 px;margin-bottom:6 px;宽度:100 px;“> < / div > < div风格= "background - color:# F4F4F4;边界半径:4px;flex-grow:0;高度:14 px;宽度:60px;“></div></div></div><div.="填充:19% 0;“> < / div > < div风格= "显示:块;高度:50 px;保证金:0汽车12 px;宽度:50 px;“> < svg宽度= "50PX”身高= "50PX”查看框=0 0 60 60”版本=1.1”xmlns = "https://www.w3.org/2000/svg”xLns:xLink=https://www.w3.org/1999/xlink”<g笔画=没有“笔划宽度= "1“填充=没有“fill-rule = "埃弗奇> < g变换= "翻译(-511.000000,- 20 000000)填充=# 000000”> G>路径D=M556.869,30.41 C554.814,30.41 553.148,32.076 - 553.148,34.131 C553.148,36.186 - 554.814,37.852 - 556.869,37.852 C558.924,37.852 - 560.59,36.186 - 560.59,34.131 C560.59,32.076 558.924,30.41 - 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.3244.114 535.114,541年39.342,39.342 C546.887,39.342 551.658,44.114 - 551.658,50 C551.658,55.887 - 546.887,541年60.657,60.657 M541,33.886 C532.1,33.886 - 524.886,41.1 - 524.886,50 C524.8858.899 - 532.1,541年66.113,66.113 C549.9,66.113 - 557.115,58.899 - 557.115,50 C55 7.115,41.1 - 549.9,541年33.886,33.886 M565.378,62.101 C565.244,65.022 - 564.756,66.606 - 564.346,67.663 C563.803,69.06 563.154,70.057 - 562.106,71.106 C561.058,72.155 - 560.06,72.803 558.662,73.347 C557.607,73.757 - 556.021,74.244 - 553.102,74.378 C549.944,74.521 - 548.997,541年74.552,74.552 C533.003,74.552 532.056,74.521 - 528.898,74.378 C525.979,74.244 - 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 - 519.894,71.106 C518.846,70.057 - 518.197,69.06 - 517.654,67.663 C517.244,66.606 - 516.755,65.022 - 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 - 516.479,41.056 - 516.623,37.899 C516.755,34.978 - 517.244,33.391 - 517.654,32.338 C518.197,30.938 - 518.846,29.942 - 519.894,28.894 C520.942,27.846 521.94,27.196 - 523.338,26.654 C524.393,26.244 - 525.979,25.756 - 528.898,25.623 C532.057,25.479 - 533.004,541年25.448,25.448 C548.997,25.448 - 549.943,25.479 - 553.102,25.623 C556.021,25.756 557.607,26.244 - 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 - 563.803,30.938 - 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 - 565.552,42.003 565.552,50 C565.5557.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 - 567.633,26.702 565.965,25.035 C564.297,23.368 - 562.623,22.342 - 560.652,21.575 C558.743,20.834 - 556.562,20.326 - 553.369,20.18 C550.169,20.033 - 549.148,541年2020 C532.853,20 531.831,20.033 - 528.631,20.18 C525.438,20.326 523.257,20.834 - 521.349,21.575 C519.376,22.342 - 517.703,23.368 516.035,25.035 C514.368,26.702 - 513.342,28.377 - 512.574,30.349 C511.834,32.258 - 511.326,34.438 511.181,37.631 C511.035,511年40.831,41.851 511,50 C511,58.147 - 511.035,59.17 - 511.181,62.369 C511.326,65.562 - 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 - 516.035,74.965 C517.703,76.634 - 519.376,77.658 - 521.349,78.425 C523.257,79.167 525.438,79.673 - 528.631,79.82 C531.831,79.965 - 532.853,541年80.001,80.001 C549.148,80.001 - 550.169,79.965 - 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 - 564.297,76.634 - 565.965,74.965 C567.633,73.296 568.659,71.625 - 569.425,69.651 C570.167,67.743 - 570.674,65.562 - 570.82,62.369 C570.966,571年59.17,571年58.147,50 C57 1,41.851 570.966,40.831 - 570.82,37.631”> < /路径> < / g > < / g > < / g > < / svg > < / div > < div风格= "padding-top:8 px;“> < div风格= "颜色:# 3897 f0;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;粗细:550;行高:18 px;“>查看这篇文章Instagram < / div > < / div > < div风格= "填充:12.5% 0;“> < / div > < div风格= "显示:Flex;flex-direction:行;边缘底部:14px;对齐项目:中心;“> < div > < div风格= "background - color:# F4F4F4;这个特性:50%;高度:12.5 px;宽度:12.5 px;转换:.X(0px).Y(7px);“> < / div > < div风格= "background - color:# F4F4F4;高度:12.5 px;变换:旋转(-45度)translateX (3 px) translateY (1 px);宽度:12.5 px;flex-grow:0;右边距:14px;margin-left: 2 px;“> < / div > < div风格= "background - color:# F4F4F4;这个特性:50%;高度:12.5 px;宽度:12.5 px;变换:translateX(9 px)translateY(-18 px);“> < / div > < / div > < div风格= "margin-left:8 px;“> < div风格= "background - color:# F4F4F4;这个特性:50%;flex-grow:0;高度:20 px;宽度:20 px;“> < / div > < div风格= "宽度:0;高度:0;border-top:2 px固体透明;左边框:6px固体#f4f4f4;边界底部:2 px固体透明;变换:translateX(16 px)translateY(4 px)旋转(30度)”> < / div > < / div > < div风格= "margin-left:汽车;“> < div风格= "宽度:0 px;border-top:8 px固体# F4F4F4;边境:8 px固体透明;变换:translateY(16 px);“> < / div > < div风格= "background - color:# F4F4F4;flex-grow:0;高度:12 px;宽度:16 px;转换:.Y(-4px);“> < / div > < div风格= "宽度:0;高度:0;border-top:8 px固体# F4F4F4;border-left:8 px固体透明;变换:translateY (4 px) translateX (8 px);“> < / div > < / div > < / div > < p > < / > < / p > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/Bn5FfB2Hhmu/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿>大约6年前,我的追随者开始使用这个术语甜蜜点在参考负载,他们感觉最大化glute激活在臀部。我有很强的客户可以为5 - 10代表臀部推力315磅,然而,他们觉得臀大肌工作最当他们使用185磅。自然地,他们想知道是否他们应该坚持只甜蜜点负载或去重,即使他们觉得他们的面筋没有那么起作用。_我的建议是使用各种负荷,并试图让你的谷物感觉它们全部。我记得当我臀部斜交815磅,我的腘绳肌几乎绷紧了,几乎感觉不到我的臀部在工作。也就是说,我能感觉到我的臀大肌非常努力合法3 rm和5 rm。当然,超过10代表。⁣⁣常常你不能感觉到你的臀大肌,因为形式恶化。这不总是容易检测的,但是你不实现尽可能多的臀部扩展(更少的臀大肌),你拱背更多(安装工),你用你的腿推动更多(更多的内收肌,表演过火的,和四)。如果你严格在年底重集和轻集,你会感到更多的臀大肌。⁣⁣不过,可以用你的甜蜜点的负载的大部分时间。一个好的经验法则是使用你的首选重量60%的集,剩下的40%分离重和轻。_品种好,你应该尝试不同的设置和代表计划以及节奏(暂停代表,等等)。目标是逐步提高你的臀部推力甜蜜点随着时间的推移,大强调渐进的。它不会在2个月增加了100磅;每4-6个月多想20磅,随着提升经验的增加,提升速度逐渐减小。⁣⁣# glutelab # gluteguy # thethrustisamust < / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018 - 09 - 19 t03:05:15 + 00:00”> 9月18日2018年8:05pm PDT < /时间> < / p > < / div > < /引用> < p > <脚本异步src = "/ /www.instagram.com/embed.js”> < /脚本> < / p > < = "引用类instagram-media”data-instgrm-captioned data-instgrm-permalink = "https://www.instagram.com/p/BodZ5bnHF_k/?utm_source = ig_embed&utm_medium =加载”data-instgrm-version = "12 "风格=背景:# FFF;边界:0;border - radius: 3 px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 0 1 px 10 px rgba(0,0,0,0.15);保证金:1 px;max-width: 658 px;min-width:326 px;填料:0;宽度:99.375%;宽度:-webkit-calc(100% - 2 px);宽度:钙(100% - 2 px);“> < div风格= "填充:16 px;“> < a href = "https://www.instagram.com/p/BodZ5bnHF_k/?utm_source = ig_embed&utm_medium =加载”风格=背景:# FFFFFF;行高:0;填充:0 0;文本对齐:中心;文字装饰:无;宽度:100%;“目标= "平等自愿> < / p > < div风格= "显示:Flex;flex-direction:行;对齐项目:中心;“> < div风格= "background - color:# F4F4F4;这个特性:50%;flex-grow:0;高度:40px;右边距:14px;宽度:40px;“> < / div > < div风格= "显示:Flex;挠曲方向:立柱;弯曲生长:1;justify-content:中心;“> < div风格= "background - color:# F4F4F4;边界半径:4px;flex-grow:0;高度:14 px;margin-bottom:6 px;宽度:100 px;“> < / div > < div风格= "background - 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color:# F4F4F4;flex-grow:0;高度:12 px;宽度:16 px;转换:.Y(-4px);“> < / div > < div风格= "宽度:0;高度:0;border-top:8 px固体# F4F4F4;border-left:8 px固体透明;变换:translateY (4 px) translateX (8 px);“> < / div > < / div > < / div > < p > < / > < / p > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BodZ5bnHF_k/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿>我不能让植物活着虽然只有两个变量(假设好土):阳光和水。当植物死亡,我或多或少浇水,我还是或多或少给它阳光吗?或者是两者的结合。⁣⁣人类肌肉生理学要复杂得多。⁣你们中的许多人未能在健身房看到进展,纳闷为什么你似乎趋于稳定。如果你的glute增长停滞不前,考虑这些8变量之一。⁣⁣1⃣努力:大多数人刻苦训练提高心率和出汗,但是大多数人在进步的时候并不刻苦训练。建立肌肉,随着时间的流逝,你必须增加肌肉的张力。这需要你获得力量和PRs(个人记录)。⁣⁣2⃣技术:适当的力学集先进的过载的基础。公关只是公关时相同的形式和范围的运动是利用。确保你专注于提升时的肌肉。⁣⁣3⃣蛋白质:你想消费大约每1磅1克蛋白质每天瘦体重。许多人不能消费这个数量。⁣⁣4⃣卡路里:你得喂肌肉燃烧脂肪。食物能促进剧烈的锻炼。我不是说你必须在一个巨大的盈余;我只是说你需要能量来进行适当的训练。⁣⁣5⃣睡眠:睡眠是必要修复肌肉和激励你的锻炼。_6_压力:如果你的压力是通过屋顶,你不可能获得最佳的肌肉。管理它。_7_锻炼:我明白了——你喜欢训练。但许多你永远不会看到理想的结果,因为锻炼太多了。你看不到健美运动员试图兼顾阻力训练,有氧运动课,旋转,瑜伽,普拉提,HIIT运行时,和普廖斯。像野兽一样在健身房里训练,营养充足,休息良好,然后回家和恢复。一些额外的锻炼是好的,但是有一个清晰的干涉效应如果你落水。⁣⁣8⃣选择:锻炼你的臀部手臂和其他一些你爱glute演习。⁣⁣战利品建筑是一个24/7的努力。确保你在各方面都努力工作,让自己处于最佳位置,以获得力量和肌肉。#glute.#glutelab</a></p><p.="颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018 - 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color:# F4F4F4;flex-grow:0;高度:12 px;宽度:16 px;转换:.Y(-4px);“> < / div > < div风格= "宽度:0;高度:0;border-top:8 px固体# F4F4F4;border-left:8 px固体透明;变换:translateY (4 px) translateX (8 px);“> < / div > < / div > < / div > < p > < / > < / p > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BohaRFxHxyB/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿你们大多数人在努力上做得不够,在数量上做得过多。这是我周一晚上的剧烈运动。我总共打了6局,就这样。但我努力打击那些集完全消灭。星期四晚上我又做了6套面筋训练,如果我每套都训练这么刻苦,我就能恢复过来了。我的大部分女性客户做36套一周左右臀大肌。有的做得少,有的做得多。我最近做了12套。但我的臀部正在增长,因为我正在增强力量,使肌肉承受越来越大的压力。史密斯臀部推力12板、16板、16板、8板、16板、2板、10板、20板。坐式髋关节外展。集不创建一个肥厚性刺激。我有客户来我吹嘘他们如何做30集的臀大肌每周4次当我训练他们他们碎从12集在一个小时,因为我把他们最大的集。我不是说你应该做12套一个星期或者你应该每一个彻底的失败。我只是建议停止崇拜音量,并开始更多地关注设置PR和做适当数量的设置,让你完全恢复和继续获得收益。我的朋友@bjgaddour每周只做3-6次腿筋训练,在密西西比河这边有一些最好的腿筋。我认为女性比男性可以而且应该做更多的体积,但是如果你做每周60 +集对于任何肌肉你不推你足够努力,你只是走走过场罢了。可以更少的weightroom如果你努力的强度,火车接近失败,并利用渐进过载。# gluteguy # glutelab # thethrustisamust < / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018 - 10 - 04 - t19:21:44 + 00:00”> 10月4日,2018年12:21pm PDT < /时间> < / p > < / div > < /引用> < p > <脚本异步src = "/ /www.instagram.com/embed.js”> < /脚本> < / p > < = "引用类instagram-media”data-instgrm-captioned data-instgrm-permalink = "https://www.instagram.com/p/BotepUhHqXx/?utm_source = ig_embed&utm_medium =加载”data-instgrm-version = "12 "风格=背景:# FFF;边界:0;border - radius: 3 px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 0 1 px 10 px rgba(0,0,0,0.15);保证金:1 px;max-width: 658 px;min-width:326 px;填料:0;宽度:99.375%;宽度:-webkit-calc(100% - 2 px);宽度:钙(100% - 2 px);“> < div风格= "填充:16 px;“> < a href = "https://www.instagram.com/p/BotepUhHqXx/?utm_source = ig_embed&utm_medium =加载”风格=背景:# FFFFFF;行高:0;填充:0 0;文本对齐:中心;文字装饰:无;宽度:100%;“目标= "平等自愿> < / p > < div风格= "显示:Flex;flex-direction:行;对齐项目:中心;“> < div风格= "background - color:# F4F4F4;这个特性:50%;flex-grow:0;高度:40px;右边距:14px;宽度:40px;“> < / div > < div风格= "显示:Flex;挠曲方向:立柱;弯曲生长:1;justify-content:中心;“> < div风格= "background - color:# F4F4F4;边界半径:4px;flex-grow:0;高度:14 px;margin-bottom:6 px;宽度:100 px;“> < / div > < div风格= "background - 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570.82,37.631”> < /路径> < / g > < / g > < / g > < / svg > < / div > < div风格= "padding-top:8 px;“> < div风格= "颜色:# 3897 f0;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;粗细:550;行高:18 px;“>查看这篇文章Instagram < / div > < / div > < div风格= "填充:12.5% 0;“> < / div > < div风格= "显示:Flex;flex-direction:行;边缘底部:14px;对齐项目:中心;“> < div > < div风格= "background - color:# F4F4F4;这个特性:50%;高度:12.5 px;宽度:12.5 px;转换:.X(0px).Y(7px);“> < / div > < div风格= "background - color:# F4F4F4;高度:12.5 px;变换:旋转(-45度)translateX (3 px) translateY (1 px);宽度:12.5 px;flex-grow:0;右边距:14px;margin-left: 2 px;“> < / div > < div风格= "background - color:# F4F4F4;这个特性:50%;高度:12.5 px;宽度:12.5 px;变换:translateX(9 px)translateY(-18 px);“> < / div > < / div > < div风格= "margin-left:8 px;“> < div风格= "background - color:# F4F4F4;这个特性:50%;flex-grow:0;高度:20 px;宽度:20 px;“> < / div > < div风格= "宽度:0;高度:0;border-top:2 px固体透明;左边框:6px固体#f4f4f4;边界底部:2 px固体透明;变换:translateX(16 px)translateY(4 px)旋转(30度)”> < / div > < / div > < div风格= "margin-left:汽车;“> < div风格= "宽度:0 px;border-top:8 px固体# F4F4F4;边境:8 px固体透明;变换:translateY(16 px);“> < / div > < div风格= "background - color:# F4F4F4;flex-grow:0;高度:12 px;宽度:16 px;转换:.Y(-4px);“> < / div > < div风格= "宽度:0;高度:0;border-top:8 px固体# F4F4F4;border-left:8 px固体透明;变换:translateY (4 px) translateX (8 px);“> < / div > < / div > < / div > < p > < / > < / p > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BotepUhHqXx/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿>几年前,@mountaindog1卷发前蹲在谈论做站。他说当他这样做的时候,他们感觉好多了。人髋关节前手臂和glute激活工作蹲在说同样的事情。@biolayne会做一个大glute挤在他陷入蹲;他觉得这样做时更强大。健美运动员”pre-exhaust”肌肉,以确保它完全工作在复合运动,但研究显示,相反。例如,如果你执行苍蝇或电缆跨界车卧推之前,你的胸肌不活跃,但是你前面解决和三头肌。两年前,在背部伸展之前,我做了腿部卷曲,我不能完成正常的3组30次。我只能完成3套20套,因为我的臀大肌痉挛是那么糟糕。上周,我之前执行伸腿运动和腿部弯曲青蛙泵和得到的最大glute燃烧我的生命。⁣Recently @alex.sterner has been performing calf raises before Nordic ham curls because it causes him to feel more hammy.我在这里得到什么呢?所有这些都让我思考在阻力训练中的增强和抑制。_我们需要研究以确定有助于这些感觉的精确机制。神经系统可以检测疲劳并引导神经驱动到协同肌肉。@megan.kineticadvantage has some brand new data on this.注入了肌肉肿胀,血液可以改变力学。Pre-activation可以敏锐地增加EMG活动或减少如果过于疲劳。仅仅执行一个练习之前复合电梯可以提升”感觉好些了通过增加体温和机动性。这也可能是由于安慰剂效应的一些。_我鼓励你沿着这些路线进行实验。如果你还没有准备好,尝试执行低负载glute激活或腿弯曲下蹲,前硬举,或后延伸。试着使人劳累的腿筋,四头肌和/或合并前青蛙泵或glute桥。试着在较轻的负荷下,在疲劳状态下,在下半身运动中持续进行臀部推拿。⁣看看这些技巧帮助你感到更多的臀大肌。# glutelab # gluteguy < / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018 - 10 - 09 - t11:25:37 + 00:00”> 10月9日,2018年4:25am PDT < /时间> < / p > < / div > < /引用> < p > <脚本异步src = "/ /www.instagram.com/embed.js”> < /脚本> < / p > < = "引用类instagram-media”data-instgrm-captioned data-instgrm-permalink = "https://www.instagram.com/p/Bo_dTDEHzN3/?utm_source = ig_embed&utm_medium =加载”data-instgrm-version = "12 "风格=背景:# FFF;边界:0;border - radius: 3 px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 0 1 px 10 px rgba(0,0,0,0.15);保证金:1 px;max-width: 658 px;min-width:326 px;填料:0;宽度:99.375%;宽度:-webkit-calc(100% - 2 px);宽度:钙(100% - 2 px);“> < div风格= "填充:16 px;“> < a href = "https://www.instagram.com/p/Bo_dTDEHzN3/?utm_source = ig_embed&utm_medium =加载”风格=背景:# FFFFFF;行高:0;填充:0 0;文本对齐:中心;文字装饰:无;宽度:100%;“目标= "平等自愿> < / p > < div风格= "显示:Flex;flex-direction:行;对齐项目:中心;“> < div风格= "background - color:# F4F4F4;这个特性:50%;flex-grow:0;高度:40px;右边距:14px;宽度:40px;“> < / div > < div风格= "显示:Flex;挠曲方向:立柱;弯曲生长:1;justify-content:中心;“> < div风格= "background - color:# F4F4F4;边界半径:4px;flex-grow:0;高度:14 px;margin-bottom:6 px;宽度:100 px;“> < / div > < div风格= "background - color:# F4F4F4;边界半径:4px;flex-grow:0;高度:14 px;宽度:60px;“></div></div></div><div.="填充:19% 0;“> < / div > < div风格= "显示:块;高度:50 px;保证金:0汽车12 px;宽度:50 px;“> < svg宽度= "50PX”身高= "50PX”查看框=0 0 60 60”版本=1.1”xmlns = "https://www.w3.org/2000/svg”xLns:xLink=https://www.w3.org/1999/xlink”<g笔画=没有“笔划宽度= "1“填充=没有“fill-rule = "埃弗奇> < g变换= "翻译(-511.000000,- 20 000000)填充=# 000000”> G>路径D=M556.869,30.41 C554.814,30.41 553.148,32.076 - 553.148,34.131 C553.148,36.186 - 554.814,37.852 - 556.869,37.852 C558.924,37.852 - 560.59,36.186 - 560.59,34.131 C560.59,32.076 558.924,30.41 - 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.3244.114 535.114,541年39.342,39.342 C546.887,39.342 551.658,44.114 - 551.658,50 C551.658,55.887 - 546.887,541年60.657,60.657 M541,33.886 C532.1,33.886 - 524.886,41.1 - 524.886,50 C524.8858.899 - 532.1,541年66.113,66.113 C549.9,66.113 - 557.115,58.899 - 557.115,50 C55 7.115,41.1 - 549.9,541年33.886,33.886 M565.378,62.101 C565.244,65.022 - 564.756,66.606 - 564.346,67.663 C563.803,69.06 563.154,70.057 - 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570.82,37.631”> < /路径> < / g > < / g > < / g > < / svg > < / div > < div风格= "padding-top:8 px;“> < div风格= "颜色:# 3897 f0;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;粗细:550;行高:18 px;“>查看这篇文章Instagram < / div > < / div > < div风格= "填充:12.5% 0;“> < / div > < div风格= "显示:Flex;flex-direction:行;边缘底部:14px;对齐项目:中心;“> < div > < div风格= "background - color:# F4F4F4;这个特性:50%;高度:12.5 px;宽度:12.5 px;转换:.X(0px).Y(7px);“> < / div > < div风格= "background - color:# F4F4F4;高度:12.5 px;变换:旋转(-45度)translateX (3 px) translateY (1 px);宽度:12.5 px;flex-grow:0;右边距:14px;margin-left: 2 px;“> < / div > < div风格= "background - color:# F4F4F4;这个特性:50%;高度:12.5 px;宽度:12.5 px;变换:translateX(9 px)translateY(-18 px);“> < / div > < / div > < div风格= "margin-left:8 px;“> < div风格= "background - color:# F4F4F4;这个特性:50%;flex-grow:0;高度:20 px;宽度:20 px;“> < / div > < div风格= "宽度:0;高度:0;border-top:2 px固体透明;左边框:6px固体#f4f4f4;边界底部:2 px固体透明;变换:translateX(16 px)translateY(4 px)旋转(30度)”> < / div > < / div > < div风格= "margin-left:汽车;“> < div风格= "宽度:0 px;border-top:8 px固体# F4F4F4;边境:8 px固体透明;变换:translateY(16 px);“> < / div > < div风格= "background - color:# F4F4F4;flex-grow:0;高度:12 px;宽度:16 px;转换:.Y(-4px);“> < / div > < div风格= "宽度:0;高度:0;border-top:8 px固体# F4F4F4;border-left:8 px固体透明;变换:translateY (4 px) translateX (8 px);“> < / div > < / div > < / div > < p > < / > < / p > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/Bo_dTDEHzN3/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿>别误会我,我爱我所爱的泵和燃烧的感觉。直到12年前,然而,我从来没有感到烧伤或获得泵在我的面筋。无论如何,他们已经增大明显从简单变得更加强大,下蹲,硬举,腿部压力机,弓步,和扩展。我的许多客户拥有最好的glute发展从他们的训练很少生气。和许多其他在集和不喘气或汗水平均健身。但这些客户是强大的房颤训练进步过载。当我第一次与@tawnaeubanksmccoy一起工作时,我让她放弃所有她正在做的背部运动,只专注在下巴上。她从重复执行1到10代表在短短几个月,她得到了明显更多的肌肉,尽管数量和品种有所减少。开始优先走强和设置PRs泵(个人记录),烧伤,和感觉筋疲力尽,你的肌肉就会增长。# glutelab # gluteguy # bootybybret < / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018 - 10 - 16 t11:00:10 + 00:00”> 10月16日,2018年4:00am PDT < /时间> < / p > < / div > < /引用> < p > <脚本异步src = "/ /www.instagram.com/embed.js”> < /脚本> < / p > < = "引用类instagram-media”data-instgrm-captioned data-instgrm-permalink = "https://www.instagram.com/p/BpDtFcOHQHE/?utm_source = ig_embed&utm_medium =加载”data-instgrm-version = "12 "风格=背景:# FFF;边界:0;border - radius: 3 px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 0 1 px 10 px rgba(0,0,0,0.15);保证金:1 px;max-width: 658 px;min-width:326 px;填料:0;宽度:99.375%;宽度:-webkit-calc(100% - 2 px);宽度:钙(100% - 2 px);“> < div风格= "填充:16 px;“> < a href = "https://www.instagram.com/p/BpDtFcOHQHE/?utm_source = ig_embed&utm_medium =加载”风格=背景:# FFFFFF;行高:0;填充:0 0;文本对齐:中心;文字装饰:无;宽度:100%;“目标= "平等自愿> < / p > < div风格= "显示:Flex;flex-direction:行;对齐项目:中心;“> < div风格= "background - color:# F4F4F4;这个特性:50%;flex-grow:0;高度:40px;右边距:14px;宽度:40px;“> < / div > < div风格= "显示:Flex;挠曲方向:立柱;弯曲生长:1;justify-content:中心;“> < div风格= "background - color:# F4F4F4;边界半径:4px;flex-grow:0;高度:14 px;margin-bottom:6 px;宽度:100 px;“> < / div > < div风格= "background - 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570.82,37.631”> < /路径> < / g > < / g > < / g > < / svg > < / div > < div风格= "padding-top:8 px;“> < div风格= "颜色:# 3897 f0;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;粗细:550;行高:18 px;“>查看这篇文章Instagram < / div > < / div > < div风格= "填充:12.5% 0;“> < / div > < div风格= "显示:Flex;flex-direction:行;边缘底部:14px;对齐项目:中心;“> < div > < div风格= "background - color:# F4F4F4;这个特性:50%;高度:12.5 px;宽度:12.5 px;转换:.X(0px).Y(7px);“> < / div > < div风格= "background - color:# F4F4F4;高度:12.5 px;变换:旋转(-45度)translateX (3 px) translateY (1 px);宽度:12.5 px;flex-grow:0;右边距:14px;margin-left: 2 px;“> < / div > < div风格= "background - color:# F4F4F4;这个特性:50%;高度:12.5 px;宽度:12.5 px;变换:translateX(9 px)translateY(-18 px);“> < / div > < / div > < div风格= "margin-left:8 px;“> < div风格= "background - color:# F4F4F4;这个特性:50%;flex-grow:0;高度:20 px;宽度:20 px;“> < / div > < div风格= "宽度:0;高度:0;border-top:2 px固体透明;左边框:6px固体#f4f4f4;边界底部:2 px固体透明;变换:translateX(16 px)translateY(4 px)旋转(30度)”> < / div > < / div > < div风格= "margin-left:汽车;“> < div风格= "宽度:0 px;border-top:8 px固体# F4F4F4;边境:8 px固体透明;变换:translateY(16 px);“> < / div > < div风格= "background - color:# F4F4F4;flex-grow:0;高度:12 px;宽度:16 px;转换:.Y(-4px);“> < / div > < div风格= "宽度:0;高度:0;border-top:8 px固体# F4F4F4;border-left:8 px固体透明;变换:translateY (4 px) translateX (8 px);“> < / div > < / div > < / div > < p > < / > < / p > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BpDtFcOHQHE/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿>这金字塔(感谢@helms3dmj想法)为展示提供了一个逻辑框架的相对重要性有助于肌肉生长的机制,基于@bradschoenfeldphd的工作。正如您可以看到的,增益的大部分将来自把越来越多的肌肉紧张。这是你训练通过逐步实现重载。随着时间的流逝,你需要做更多的事情——增加体重,更多的代表,多集,等。但走强并不总是意味着目标肌肉获得更大的紧张刺激。你能不能通过改变你的技术,使用动力,节省的活动范围,和/或更依赖其他肌肉来完成工作。这就是为什么头脑肌肉连接必须使用符合进步的过载。没有另一个不如一个策略。你必须精神集中在肌肉你想成长为了看到最大肥厚性结果。在健身房里你最大的努力需要集中于设置不同的PRs(低信誉记录,高级代表记录,量记录,等),同时保持相同的恒星形成月和月。理论上可以实现更好的结果通过添加一些方法目标途径参与代谢压力和肌肉损伤。但是不要得意忘形,这些诱人的地方过于强调泵,感到灼伤,或被痛得要死。一些肌肉科学家认为只有一个机制,使肌肉生长,紧张。他们的模型是描述在第二图像(向左)。没有人可以肯定的说这模型是正确的,但这篇文章的目的是将精力集中在肌肉建设的最重要的方面。很快我将总结最近发表的一篇文章布拉德和同事讨论了第一行传感器和信号参与骨骼肌肥大。底线——我们不知道蹲,有很多学习和排除之前我们可以梳理出最优方法来训练肌肉的生长。在那之前,是有意义的使用模型# 1作为一个框架,但这仅仅是我的意见。# glutelab # gluteguy < / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018 - 10 - 18 t02:35:05 + 00:00”> 10月17日,2018年7:35pm PDT < /时间> < / p > < / div > < /引用> < p > <脚本异步src = "/ /www.instagram.com/embed.js”> < /脚本> < / p > < = "引用类instagram-media”data-instgrm-captioned data-instgrm-permalink = "https://www.instagram.com/p/BpGzsetHevo/?utm_source = ig_embed&utm_medium =加载”data-instgrm-version = "12 "风格=背景:# FFF;边界:0;border - radius: 3 px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 0 1 px 10 px rgba(0,0,0,0.15);保证金:1 px;max-width: 658 px;min-width:326 px;填料:0;宽度:99.375%;宽度:-webkit-calc(100% - 2 px);宽度:钙(100% - 2 px);“> < div风格= "填充:16 px;“> < a href = "https://www.instagram.com/p/BpGzsetHevo/?utm_source = ig_embed&utm_medium =加载”风格=背景:# FFFFFF;行高:0;填充:0 0;文本对齐:中心;文字装饰:无;宽度:100%;“目标= "平等自愿> < / p > < div风格= "显示:Flex;flex-direction:行;对齐项目:中心;“> < div风格= "background - color:# F4F4F4;这个特性:50%;flex-grow:0;高度:40px;右边距:14px;宽度:40px;“> < / div > < div风格= "显示:Flex;挠曲方向:立柱;弯曲生长:1;justify-content:中心;“> < div风格= "background - color:# F4F4F4;边界半径:4px;flex-grow:0;高度:14 px;margin-bottom:6 px;宽度:100 px;“> < / div > < div风格= "background - color:# F4F4F4;边界半径:4px;flex-grow:0;高度:14 px;宽度:60px;“></div></div></div><div.="填充:19% 0;“> < / div > < div风格= "显示:块;高度:50 px;保证金:0汽车12 px;宽度:50 px;“> < svg宽度= "50PX”身高= "50PX”查看框=0 0 60 60”版本=1.1”xmlns = "https://www.w3.org/2000/svg”xLns:xLink=https://www.w3.org/1999/xlink”<g笔画=没有“笔划宽度= "1“填充=没有“fill-rule = "埃弗奇> < g变换= "翻译(-511.000000,- 20 000000)填充=# 000000”> G>路径D=M556.869,30.41 C554.814,30.41 553.148,32.076 - 553.148,34.131 C553.148,36.186 - 554.814,37.852 - 556.869,37.852 C558.924,37.852 - 560.59,36.186 - 560.59,34.131 C560.59,32.076 558.924,30.41 - 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.3244.114 535.114,541年39.342,39.342 C546.887,39.342 551.658,44.114 - 551.658,50 C551.658,55.887 - 546.887,541年60.657,60.657 M541,33.886 C532.1,33.886 - 524.886,41.1 - 524.886,50 C524.8858.899 - 532.1,541年66.113,66.113 C549.9,66.113 - 557.115,58.899 - 557.115,50 C55 7.115,41.1 - 549.9,541年33.886,33.886 M565.378,62.101 C565.244,65.022 - 564.756,66.606 - 564.346,67.663 C563.803,69.06 563.154,70.057 - 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570.82,37.631”> < /路径> < / g > < / g > < / g > < / svg > < / div > < div风格= "padding-top:8 px;“> < div风格= "颜色:# 3897 f0;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;粗细:550;行高:18 px;“>查看这篇文章Instagram < / div > < / div > < div风格= "填充:12.5% 0;“> < / div > < div风格= "显示:Flex;flex-direction:行;边缘底部:14px;对齐项目:中心;“> < div > < div风格= "background - color:# F4F4F4;这个特性:50%;高度:12.5 px;宽度:12.5 px;转换:.X(0px).Y(7px);“> < / div > < div风格= "background - color:# F4F4F4;高度:12.5 px;变换:旋转(-45度)translateX (3 px) translateY (1 px);宽度:12.5 px;flex-grow:0;右边距:14px;margin-left: 2 px;“> < / div > < div风格= "background - color:# F4F4F4;这个特性:50%;高度:12.5 px;宽度:12.5 px;变换:translateX(9 px)translateY(-18 px);“> < / div > < / div > < div风格= "margin-left:8 px;“> < div风格= "background - color:# F4F4F4;这个特性:50%;flex-grow:0;高度:20 px;宽度:20 px;“> < / div > < div风格= "宽度:0;高度:0;border-top:2 px固体透明;左边框:6px固体#f4f4f4;边界底部:2 px固体透明;变换:translateX(16 px)translateY(4 px)旋转(30度)”> < / div > < / div > < div风格= "margin-left:汽车;“> < div风格= "宽度:0 px;border-top:8 px固体# F4F4F4;边境:8 px固体透明;变换:translateY(16 px);“> < / div > < div风格= "background - color:# F4F4F4;flex-grow:0;高度:12 px;宽度:16 px;转换:.Y(-4px);“> < / div > < div风格= "宽度:0;高度:0;border-top:8 px固体# F4F4F4;border-left:8 px固体透明;变换:translateY (4 px) translateX (8 px);“> < / div > < / div > < / div > < p > < / > < / p > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BpGzsetHevo/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿>我想你们中的很多人或许会觉得这个很有趣。我和我的好友@drnadolsky最近一直在尝试。我们想知道会发生什么,如果我们放弃蹲和硬举了臀部插入时,腿扩展,和腿卷发。我们已经这样做了一个月了,1)我们感觉很棒,2)我们没有膝盖和背部疼痛,3)我们注意到没有腿或衰减glute质量,事实上,我们觉得我们可以获得在这些肌肉,4)我们有更多的坦克的上半身比平时训练,5)我们在这些3电梯越来越强大的房颤。这篇文章的重点不是试图说服任何人去尝试这个。我计划蹲,硬举变化几乎所有我在线上和线下的客户。他们是我的面包和黄油电梯二十年了。但如果你觉得最近额外的殴打,你可能想要试一试。是清爽的知道你不会枯萎的如果你不触及蹲和尾矿。还与臀部插入时,有些人会痛苦与腿扩展,或者卷着腿,所以个人培训必须修改。# glutelab # gluteguy < / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/?utm_source = ig_embed&utm_medium =加载”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018-10-19T07:30:34+00:00> 10月19日,2018年12:30am PDT < /时间> < / p > < / div > < /引用> < p > <脚本异步src = "/ /www.instagram.com/embed.js”> < /脚本> < / p > < span class = "et_._._.”> < / span > < p > <一rel = "nofollow”href = "//www.cjrpacs.com/october-random-post/”> 10月随机文章< / >第一次出现在< rel = "nofollow”href = "//www.cjrpacs.com”>188bet美式足球Bret Contreras</a>.</p> //www.cjrpacs.com/10月-.-post/feed/ 1 八月随机邮报 //www.cjrpacs.com/june-.-post/ //www.cjrpacs.com/june-.-post/#. 结婚,2018年7月11日09:34:09 + 0000 杰米DeRevere 随机的想法 //www.cjrpacs.com/?p = 35593 嗨,健身朋友!下面是文章的链接,金宝搏美式足球播客,插入式帖子,and YouTube videos that I've been involved with (or ones that I thought were interesting) in the past month....</p><p>The post <a rel="nofollow”href = "//www.cjrpacs.com/june-random-post/”8月《随机邮报》</a>在<rel=上首次出现nofollow”href = "//www.cjrpacs.com”>188bet美式足球Bret Contreras</a>.</p> 嗨,健身朋友!< / p > < p >这是文章的链接,金宝搏美式足球播客,插入式帖子,和YouTube视频,我一直参与(或那些我认为是有趣的)在过去的一个月。希望你喜欢。</p><hr/><h2>预防腘绳肌损伤-第1部分:在高速跑中腘绳肌真的有偏心运动吗?</h2><h2>Preventing hamstring injuries – Part 2: There is possibly an isometric action of the hamstrings in high-speed running and it does matter.</h2><p><img class="中等大小wp -图像- 36031 aligncenter”src = "//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 01 - - 10.13.19点- 234 x300.png”alt = "“宽度= "234”身高= "300”srcset = "//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 01 - - 10.13.19 pm - 234 x300.png 234 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 01 - - 10.13.19 pm - 117 x150.png 117 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 01 - - 10.13.19 pm - 610 x782.png 610 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 01 - - 10.13.19 pm - 600 x769.png 600 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 01 - - 10.13.19 pm.png 710 w”大小= "(max-width:234 px)234年大众,234 px”/ > < / p > < p >这张令人难以置信的两部分(< a href = "https://sportperfsci.com/wp-content/uploads/2018/04/SPSR27_HS-serie_Shield-Murphy_180418_final.pdf”>第一部分< / >和< a href = "https://sportperfsci.com/wp-content/uploads/2018/04/SPSR28_HS-serie_Bas-Bosch_180418_..pdf”> < / >)第二部分肌腱力学在短跑的力量和速度来说是一个必须阅读教练。非常尊重作者和网站为解决这一努力(这些不是同行审查,但他们是高质量的科学)。</p><h2>机械误解:我们失去了力学“在“生物力学吗?< / h2 > < p > < a href = "https://osf.io/preprints/sportrxiv/5648m”> < img class = "aligncenter wp -图像- 36036”src = "//www.cjrpacs.com/wp-content/uploads/Screen-Shot-2018-08-02-at-12.21.26-AM-1024x392.png”alt = "“宽度= "641”身高= "245”srcset = "//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 12.21.26点- 1024 x392.png 1024 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 12.21.26点- 150 x57.png 150 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 12.21.26点- 300 x115.png 300 w,//www.cjrpacs.com/wp-content/uploads/Screen-Shot-2018-08-02-at-12.21.26-AM-610x233.png 610w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 12.21.26点- 600 x230.png 600 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 12.21.26 am.png 1406 w”大小= "(max-width:641 px)641年大众,641 px”/ > < / > < / p > < p > < a href = "https://osf.io/preprints/sportrxiv/5648m”>THIS</a> paper by Andrew Vigotsky and colleagues is good fodder for any biomechanics and/or physics aficionado.</p><hr /><h2>Nordic curls enhance sprinting ability by increasing hamstrings active stiffness</h2><p><img class="aligncenter wp -图像- 36039”src = "//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 12.53.51点- 1024 x290.png”alt = "“宽度= "572”身高= "162”srcset = "//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 12.53.51点- 1024 x290.png 1024 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 12.53.51点- 300 x85.png 300 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 12.53.51点- 150 x43.png 150 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 12.53.51点- 610 x173.png 610 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 12.53.51点- 600 x170.png 600 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 12.53.51 am.png 1510 w”大小= "(max-width: 572 px) 100年大众,572 px”我的同事克里斯·比尔兹利写了<href="https://medium.com/@SandCResearch北欧卷发-提高短跑-能力-增加-腿筋活跃刚度- 95 a9af077919”> < / >引人入胜的这篇文章在北欧国家。有趣的是,你会看到下面的一篇文章,JB莫林详细说明北欧人不提高短跑速度。如果你想成为一个好的实践者和科学家,你总是应该了解辩论的两面。</p><h2>培训量是多少?< / h2 > < p > < img类= "aligncenter wp -图像- 36041”src = "//www.cjrpacs.com/wp-content/uploads/Screen-Shot-2018-08-02-at-12.56.21-AM.png”alt = "“宽度= "447”身高= "171”srcset = "//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 12.56.21 am.png 910 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 12.56.21点- 150 x57.png 150 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 12.56.21点- 300 x115.png 300 w,//www.cjrpacs.com/wp-content/uploads/Screen-Shot-2018-08-02-at-12.56.21-AM-610x233.png 610w,//www.cjrpacs.com/wp-content/uploads/Screen-Shot-2018-08-02-at-12.56.21-AM-600x229.png 600w”大小= "(max-width: 447 px) 100年大众,447 px”/ > < / p > < p >克里斯·比尔兹利最近写< a href = "https://medium.com/@SandCResearch什么-是-培训-体积- 286 b8da6f427”>这篇</a>精彩的文章解释了训练量和肌肉肥大背后的科学。“刺激代表”concept is spot on and much needed for understanding which reps of a set matter for growing muscle.</p><h2>How does training volume differ between training to failure,避免失败,使用先进的技术?< / h2 > < h2 > < img类= "aligncenter wp -图像- 36042”src = "//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.01.33点- 1024 x348.png”alt = "“宽度= "571”身高= "194”srcset = "//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.01.33点- 1024 x348.png 1024 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.01.33点- 150 x51.png 150 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.01.33点- 300 x102.png 300 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.01.33点- 610 x207.png 610 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.01.33点- 600 x204.png 600 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.01.33 am.png 1470 w”大小= "(最大宽度:571px)100vw,571 px”/></h2><p>Chris Beardsley最近也推出了<href="https://medium.com/@SandCResearch多少- - - - - - -培训-体积-之间的差异——- - - -避免失败,使用先进- 90 e26d57bca9”> < / >坏蛋的这篇文章比较了不同先进训练方法的目的,增加肌肉的生长。Chris deserves a big pat on the back for tackling these complicated topics and explaining them in a way that allows people to comprehend them.</p><h2>NHE training improves sprint performance: a giant statement with feet of clay?< / h2 > < p > < a href = "https://jbmorin.net/2018/06/18/nhe-.-.-sprint-.-a-giant-.-with-foot-of-clay/”> < img class = "aligncenter wp -图像- 36043”src = "//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.22.37点- 1024 x475.png”alt = "“宽度= "498”身高= "231“srcset = "//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.22.37点- 1024 x475.png 1024 w,//www.cjrpacs.com/wp-content/uploads/Screen-Shot-2018-08-02-at-1.22.37-AM-150x70.png 150w,//www.cjrpacs.com/wp-content/uploads/Screen-Shot-2018-08-02-at-1.22.37-AM-300x139.png 300w,//www.cjrpacs.com/wp-content/uploads/Screen-Shot-2018-08-02-at-1.22.37-AM-610x283.png 610w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.22.37点- 600 x279.png 600 w”大小= "(最大宽度:498px)100vw,498 px”/ > < / > < / p > < p > < a href = "https://jbmorin.net/2018/06/18/nhe-.-.-sprint-.-a-giant-.-with-foot-of-clay/”> < / >是一个优秀的对点的这篇文章由JB莫林和约翰拉赫蒂讨论的话题北欧火腿卷在sprint性能及其作用。感谢这些家伙张贴了这么好的内容,并展示了伟大的科学家应该如何互动。</p><hr/><h2>力量广播播客:采访布雷特·康特拉斯188bet美式足球基于证据的教练思考< / h2 > < p > < img类= "对准中心wp-image-36044src = "//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.26.37 am.png”alt = "“宽度= "440”身高= "115”srcset = "//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.26.37 am.png 582 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.26.37点- 150 x39.png 150 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.26.37点- 300 x78.png 300 w”大小= "(max-width:440 px)100年大众,“440PX”/ > < / p > < p > < a href = "https://www.strengthratiohq.com/podcasts/2018/5/7/episode-23”>这个播客,我们讨论了许多与运动科学和教练相关的方面。</p><h2>神秘异常播客Glute力学,肥大机制和视功能障碍”< / h2 > < p > < img类= "中等大小wp -图像- 36045 aligncenter”src = "//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.27.37点- 300 x297.png”alt = "“宽度= "300”身高= "297“srcset = "//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.27.37点- 300 x297.png 300 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.27.37点- 150 x148.png 150 w,//www.cjrpacs.com/wp-content/uploads/Screen-Shot-2018-08-02-at-1.27.37-AM-100x100.png 100w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.27.37点- 140 x140.png 140 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.27.37 am.png 362 w”大小= "(max-width:300 px)100年大众,300 px”/ > < / p > < p > < a href = "https://itunes.apple.com/us/podcast/the-esoteric-anomalies-podcast/id1236359605?太= 2我= 1000411989212”>这个播客,我们讨论了科学,肥大机制,以及语言在限制客户方面的力量。</p><h2>Business Meets健身播客发明臀部手臂和掌握你的利基”< / h2 > < p > < img类= "wp -图像- 36046 aligncenter”src = "//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.28.22点- 300 x297.png”alt = "“宽度= "276”身高= "273”srcset = "//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.28.22点- 300 x297.png 300 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.28.22点- 100 x100.png 100 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.28.22点- 350 x348.png 350 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.28.22点- 150 x148.png 150 w,//www.cjrpacs.com/wp-content/uploads/Screen-Shot-2018-08-02-at-1.28.22-AM.png 352w”大小= "(max-width:276 px)276年大众,276 px”/ > < / p > < p > < a href = "https://itunes.apple.com/us/podcast/phd-bret-contreras-glute-guy-inventing-hip-thrusts/id1271219774?我= 1000413384113吨= 2”>这个播客,we discussed many aspects related to business and the fitness industry.</p><h2>The Fitness And Lifestyle Podcast:"Glute训练以及如何改正错误”< / h2 > < p > < img类= "中等大小wp -图像- 36047 aligncenter”src = "//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.29.07点- 300 x290.png”alt = "“宽度= "300”身高= "290”srcset = "//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.29.07点- 300 x290.png 300 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.29.07点- 150 x145.png 150 w,//www.cjrpacs.com/wp-content/uploads/Screen-Shot-2018-08-02-at-1.29.07-AM.png 404w”大小= "(max-width:300 px)100年大众,300 px”/ > < / p > < p > < a href = "https://player.whooshkaa.com/episode?id = 249712”>这个播客,we discussed the most common mistakes people make in their glute training.</p><h2>JPS Health & Fitness: EMG & Volume For Glute Hypertrophy</h2><p><img class="aligncenter wp -图像- 36048”src = "//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.30.15点- 1024 x336.png”alt = "“宽度= "490”身高= "161”srcset = "//www.cjrpacs.com/wp-content/uploads/Screen-Shot-2018-08-02-at-1.30.15-AM-1024x336.png 1024w,//www.cjrpacs.com/wp-content/uploads/Screen-Shot-2018-08-02-at-1.30.15-AM-150x49.png 150w,//www.cjrpacs.com/wp-content/uploads/Screen-Shot-2018-08-02-at-1.30.15-AM-300x99.png 300w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.30.15点- 610 x200.png 610 w,//www.cjrpacs.com/wp-content/uploads/Screen-Shot-2018-08-02-at-1.30.15-AM-600x197.png 600w,//www.cjrpacs.com/wp-content/uploads/Screen-Shot-2018-08-02-at-1.30.15-AM.png 1248w”大小= "(max-width: 490 px) 100年大众,“490PX”/ > < / p > < p > < a href = "https://www.youtube.com/.?v = zJ0bvky42s8&feature = youtu.be&app =桌面”>这个播客,我们讨论了肌电图glute肥大和它在程序设计中的作用,along with various mechanisms of hypertrophy.</p><h2>Revive Stronger Podcast: A Key Driver for Hypertrophy – Mechanical Tension</h2><p><img class="aligncenter wp -图像- 36049”src = "//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.31.25点- 1024 x430.png”alt = "“宽度= "490”身高= "206”srcset = "//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.31.25点- 1024 x430.png 1024 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.31.25点- 150 x63.png 150 w,//www.cjrpacs.com/wp-content/uploads/Screen-Shot-2018-08-02-at-1.31.25-AM-300x126.png 300w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.31.25点- 610 x256.png 610 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.31.25点- 600 x252.png 600 w,//www.cjrpacs.com/wp-content/uploads/Screen-Shot-2018-08-02-at-1.31.25-AM.png 1420w”大小= "(max-width: 490 px) 100年大众,“490PX”/ > < / p > < p > < a href = "http://revivestronger.com/2018/07/21/podcast - 112 bret孔特雷拉斯- -肥大机械的关键——司机tension/”>这个播客,we discussed the importance of mechanical tension for hypertrophy along with other training topics.</p><hr /><h2>Growing Massive Glutes with 188bet美式足球Bret Contreras</h2><p><iframe width="1080”身高= "608”src = "https://www.youtube.com/./rD_0jg5DSfQ?开始= 7特性= oembed”帧边缘= "0”允许=播放;加密介质”allowfullscreen > < / iframe > < / p > < p >薇薇安和安德斯从新证明Glute实验室调查是否Glute泵是真实的。I put them through this workout:</p><p>_______________</p><p><strong>Triple band barbell hip thrust</strong> 4 sets x 25 reps</p><p>2 rounds of this tri-set:</p><p><strong>Db goblet squat pulses</strong> 30 reps</p><p><strong>Db frog pumps</strong> 50 reps</p><p><strong>Band seated hip abduction 3-levels</strong> 30/30/30 reps</p><p>______________我测量了他们运动前后臀围,瞧,瞧,薇薇安的臀大肌,还多了一英寸一英寸半。他们得到了一个严重的泵。很高兴能在他们的节目上露面。</p><hr/><h2>这是我最近最流行的一些Instagram帖子:</h2><blockquote class="instagram-media”data-instgrm-captioned data-instgrm-permalink = "https://www.instagram.com/p/BiTLx3HgGr9/?utm_source = ig_embed”data-instgrm-version = "9”风格=背景:# FFF;边界:0;border - radius: 3 px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 0 1 px 10 px rgba(0,0,0,0.15);保证金:1 px;max-width: 658 px;min-width:326 px;填料:0;宽度:99.375%;宽度:-webkit-calc(100% - 2 px);宽度:钙(100% - 2 px);“> < div风格= "填充:8PX;“> < div风格= "背景:# F8F8F8;行高:0;margin-top: 40像素;填充:50% 0;文本对齐:中心;宽度:100%;“> < div风格= "背景:url(数据:图像/ png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC / xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1 + bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5 / P8 / t9FuRVCRmU73JWlzosgSIIZURCjo /广告+ EQJJB4Hv8BFt + IDpQoCx1wjOSBFhh2XssxEIYn3ulI / 6 mnree07uiwjev8ueowds88ly97kqytlijkktuybbruayvh5wohixmpi5we58ek028czwyuqdlkpg1bkb4nnm + VeAnfHqn1k4 + GPT6uGQcvu2h2OVuIf / gWUFyy8OWEpdyZSa3aVCqpVoVvzZZ2VTnn2wU8qzVjDDetO90GSy9mVLqtgYSy231MxrY6I2gGqjrTY0L8fxCxfCBbhWrsYYAAAAAElFTkSuQmCC);显示:块;高度:44 px;保证金:0汽车-44 px;位置:相对的;顶部:-22px;宽度:44 px;“> < / div > < / div > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BiTLx3HgGr9/?utm_source = ig_embed”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿>臀部推进器循环——只有20美元。向左看视频包含30锻炼我们在@theglutelab执行与他们。我们与每一个客户使用它们。命令他们这里了@the_hip_thruster网站:https://www.thehipthruster.com/collections/hip-thruster-and-accessories我会发布一个也住链接到现在我的故事。放之四海而皆准的,非常适合初学者和先进的调剂品。我们确实在国际上发货,但是你需要用邮寄地址给customerservice@thehipthruster.com,航运的电话号码,and order quantity for a quote.</a></p><p style="颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/?utm_source = ig_embed”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018 - 05 - 03 - t03:12:09 + 00:00”> 5月2日,2018年8:12pm PDT < /时间> < / p > < / div > < /引用> < p > <脚本异步延迟src = "/ /www.instagram.com/embed.js”> < /脚本> < / p > < = "引用类instagram-media”data-instgrm-captioned data-instgrm-permalink = "https://www.instagram.com/p/Big09rvgqRO/?utm_source = ig_embed”data-instgrm-version = "9”风格=背景:# FFF;边界:0;border - radius: 3 px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 0 1 px 10 px rgba(0,0,0,0.15);保证金:1 px;max-width: 658 px;min-width:326 px;填料:0;宽度:99.375%;宽度:-webkit-calc(100% - 2 px);宽度:钙(100% - 2 px);“> < div风格= "填充:8PX;“> < div风格= "背景:# F8F8F8;行高:0;margin-top: 40像素;填充:50.0% 0;文本对齐:中心;宽度:100%;“> < div风格= "背景:url(数据:图像/ png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC / xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1 + bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5 / P8 / t9FuRVCRmU73JWlzosgSIIZURCjo /广告+ EQJJB4Hv8BFt + IDpQoCx1wjOSBFhh2XssxEIYn3ulI / 6 mnree07uiwjev8ueowds88ly97kqytlijkktuybbruayvh5wohixmpi5we58ek028czwyuqdlkpg1bkb4nnm + VeAnfHqn1k4 + GPT6uGQcvu2h2OVuIf / gWUFyy8OWEpdyZSa3aVCqpVoVvzZZ2VTnn2wU8qzVjDDetO90GSy9mVLqtgYSy231MxrY6I2gGqjrTY0L8fxCxfCBbhWrsYYAAAAAElFTkSuQmCC);显示:块;高度:44 px;保证金:0汽车-44 px;位置:相对的;顶部:-22px;宽度:44 px;“> < / div > < / div > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/Big09rvgqRO/?utm_source = ig_embed”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿>今晚我打了一个公关,把545磅(247公斤),7代表。It's nice training with these young bucks @alex.sterner and @arbryce – my trainers at @theglutelab.他们现在完全破碎,它激励我更加努力地训练。我敢打赌,如果我系上安全带,我本来可以获得8次代表权的。https://s.w.org/images/core/emoji/11/72x72/1f62c.png”alt = "😬"类= "wp-smiley”风格=身高:1 em;最大高度:1em;“/ >。可能我的声带肌肉疲劳超过我的控制肌肉lol。#glute.#glutelab</a></p><p.="颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/?utm_source = ig_embed”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018-05-08T10:27:31+00:00> 5月8日2018年凌晨3:27分,PDT</time></p></div></blockquote><p><script异步延迟src="/ /www.instagram.com/embed.js”> < /脚本> < / p > < = "引用类instagram-media”data-instgrm-captioned data-instgrm-permalink = "https://www.instagram.com/p/BinTQMLAnOi/?utm_source = ig_embed”data-instgrm-version = "9”风格=背景:# FFF;边界:0;border - radius: 3 px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 0 1 px 10 px rgba(0,0,0,0.15);保证金:1 px;max-width: 658 px;min-width:326 px;填料:0;宽度:99.375%;宽度:-webkit-calc(100% - 2 px);宽度:钙(100% - 2 px);“> < div风格= "填充:8PX;“> < div风格= "背景:# F8F8F8;行高:0;margin-top: 40像素;填充:50% 0;文本对齐:中心;宽度:100%;“> < div风格= "背景:url(数据:图像/ png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC / xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1 + bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5 / P8 / t9FuRVCRmU73JWlzosgSIIZURCjo /广告+ EQJJB4Hv8BFt + IDpQoCx1wjOSBFhh2XssxEIYn3ulI / 6 mnree07uiwjev8ueowds88ly97kqytlijkktuybbruayvh5wohixmpi5we58ek028czwyuqdlkpg1bkb4nnm + VeAnfHqn1k4 + GPT6uGQcvu2h2OVuIf / gWUFyy8OWEpdyZSa3aVCqpVoVvzZZ2VTnn2wU8qzVjDDetO90GSy9mVLqtgYSy231MxrY6I2gGqjrTY0L8fxCxfCBbhWrsYYAAAAAElFTkSuQmCC);显示:块;高度:44 px;保证金:0汽车-44 px;位置:相对的;顶部:-22px;宽度:44 px;“> < / div > < / div > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BinTQMLAnOi/?utm_source = ig_embed”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿> *请分享我们可以纠正这种误解!*•很多人,尤其是女性,担心重量训练会让他们更大。你的大小主要取决于你吃多少。力量训练将帮助你更好地观察任何给定的体重。肌肉比脂肪更稠密15%以来,它会让你变得越来越占据更少的整体空间。这是真的不管你重250磅,200磅,150磅,或100磅。最小的你将在任何给定的体重是当你最强的和适当的体重。•我学到了组织的密度作为一个研究员,博士但是我已经意识到这个现象很长一段时间。在我21年的经验作为一个私人教练,我不能告诉你有多少客户吃相同的,相同的重量在一年的艰苦训练,但最终还是需要新衣服,因为他们的腰围明显缩小。这也是真正的腿;尽管获得巨大的下肢力量,事实上,由于同时的脂肪损失和肌肉增加,腿总体上变小了。•这一现象在健身领域被称为“重新编译。”每一个健身与充足的客户专业工作的人非常清楚。一些卑劣的骗子故意玩女人的恐惧越来越笨重,试图说服他们放弃举重并获得力量。当然他们没有教育他们的客户的作用在这件事上的饮食。这种恐惧是不可接受的,这些骗子需要喊道。•2年前我写了一篇博客文章标题,“力量训练就是减肥训练。”请谷歌。此外,请向左看视频,看女性的例子通过强度和调节改善他们的健康。这些女性看起来更大吗?他们的腿看起来更大吗?他们看起来像个大块头,男性健美运动员吗?•不,他们不。他们有小因为他们保持热量摄入相同而获得力量。重量训练是最好的形式的减肥训练从长远来看。请不要相信谎言。•# gluteguy # glutelab < / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/?utm_source = ig_embed”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018-05-10T22:42:16+00:00> 5月10日2018年3:42pm PDT < /时间> < / p > < / div > < /引用> < p > <脚本异步延迟src = "/ /www.instagram.com/embed.js”> < /脚本> < / p > < = "引用类instagram-media”data-instgrm-captioned data-instgrm-permalink = "https://www.instagram.com/p/Bi3xizeACrn/?utm_source = ig_embed”data-instgrm-version = "9”风格=背景:# FFF;边界:0;border - radius: 3 px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 0 1 px 10 px rgba(0,0,0,0.15);保证金:1 px;max-width: 658 px;min-width:326 px;填料:0;宽度:99.375%;宽度:-webkit-calc(100% - 2 px);宽度:钙(100% - 2 px);“> < div风格= "填充:8PX;“> < div风格= "背景:# F8F8F8;行高:0;margin-top: 40像素;填充:50.0% 0;文本对齐:中心;宽度:100%;“> < div风格= "背景:url(数据:图像/ png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC / xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1 + bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5 / P8 / t9FuRVCRmU73JWlzosgSIIZURCjo /广告+ EQJJB4Hv8BFt + IDpQoCx1wjOSBFhh2XssxEIYn3ulI / 6 mnree07uiwjev8ueowds88ly97kqytlijkktuybbruayvh5wohixmpi5we58ek028czwyuqdlkpg1bkb4nnm + VeAnfHqn1k4 + GPT6uGQcvu2h2OVuIf / gWUFyy8OWEpdyZSa3aVCqpVoVvzZZ2VTnn2wU8qzVjDDetO90GSy9mVLqtgYSy231MxrY6I2gGqjrTY0L8fxCxfCBbhWrsYYAAAAAElFTkSuQmCC);显示:块;高度:44 px;保证金:0汽车-44 px;位置:相对的;顶部:-22px;宽度:44 px;“> < / div > < / div > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/Bi3xizeACrn/?utm_source = ig_embed”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿从@soheefit >好东西!#转发@soheefit・・・臀部推力和glute桥变化是令人难以置信的加强和建立臀部。IMG SRC=org/./core/emoji/11/72x72/1f351.png”alt = "🍑"类= "wp-smiley”风格=身高:1 em;最大高度:1em;“/ >列出的十大变化你必须试一试!·许多人不确定臀部推进(肩膀抬高)和臀部桥(地面上的肩膀)之间的肌肉激活有什么不同。他们非常相似,但髋部推力倾向于在更大程度上激活四头肌。我建议将这两个合并到你的程序。•对于青蛙泵,很多人都爱他们,并觉得他们高度激活他们的面筋,但是有些人不照顾他们,没关系。我个人不喜欢单腿臀部手臂但爱的肩膀,foot-elevated单腿臀部手臂由于增加延展性。•所有这些练习被认为@bretcontreras1 Glute的家伙。如果你是我的客户或者有我的一个项目,你会发现臀部推力和glute桥变化是我训练的主要元素在所有。IMG SRC=https://s.w.org/images/core/emoji/11/72x72/263a.png”alt = "“类= "wp-smiley”风格=身高:1 em;最大高度:1em;“/ > < img src = "https://s.w.org/images/core/emoji/11/72x72/1f44a.png”alt = "👊”类= "wp-smiley”风格=身高:1 em;最大高度:1em;“/ > store.soheefit.com thethrustisamust # hipthrust # glutebridge < / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/?utm_source = ig_embed”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018 - 05 - 17 t08:15:51 + 00:00”> 5月17日,2018凌晨1:15PDT</time></p></div></blockquote><p><script异步延迟src="/ /www.instagram.com/embed.js”> < /脚本> < / p > < = "引用类instagram-media”data-instgrm-captioned data-instgrm-permalink = "https://www.instagram.com/p/BjniSb1gf_W/?utm_source = ig_embed”data-instgrm-version = "9”风格=背景:# FFF;边界:0;border - radius: 3 px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 0 1 px 10 px rgba(0,0,0,0.15);保证金:1 px;max-width: 658 px;min-width:326 px;填料:0;宽度:99.375%;宽度:-webkit-calc(100% - 2 px);宽度:钙(100% - 2 px);“> < div风格= "填充:8PX;“> < div风格= "背景:# F8F8F8;行高:0;margin-top: 40像素;填充:50.0% 0;文本对齐:中心;宽度:100%;“> < div风格= "背景:url(数据:图像/ png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC / xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1 + bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5 / P8 / t9FuRVCRmU73JWlzosgSIIZURCjo /广告+ EQJJB4Hv8BFt + IDpQoCx1wjOSBFhh2XssxEIYn3ulI / 6 mnree07uiwjev8ueowds88ly97kqytlijkktuybbruayvh5wohixmpi5we58ek028czwyuqdlkpg1bkb4nnm + VeAnfHqn1k4 + GPT6uGQcvu2h2OVuIf / gWUFyy8OWEpdyZSa3aVCqpVoVvzZZ2VTnn2wU8qzVjDDetO90GSy9mVLqtgYSy231MxrY6I2gGqjrTY0L8fxCxfCBbhWrsYYAAAAAElFTkSuQmCC);显示:块;高度:44 px;保证金:0汽车-44 px;位置:相对的;顶部:-22px;宽度:44 px;“> < / div > < / div > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BjniSb1gf_W/?utm_source = ig_embed”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿>@therock把8个盘子上下推来推去,好像不是没有别的。# thethrustisamust #转发@therock・・・这就是所谓的“霍布斯牛肉活塞手臂力量”IMG SRC=org/./core/emoji/11/72x72/1f602.png”alt = "😂”类= "wp-smiley”风格=身高:1 em;最大高度:1em;“/ > < img src = "https://s.w.org/images/core/emoji/11/72x72/1f969.png”alt = "🥩"类= "wp-smiley”风格=身高:1 em;最大高度:1em;“与405磅/ > 15秒燃烧,生产并持有。培训和节食非常努力在接下来的16周的最强&最好的形状我可以为我的霍布斯&邵氏电影。这不仅仅是另一个电影速度与激情,这是剥离机会正确地构建和成长特权和角色(奇迹的一页书)世界各地的观众欣赏。粉丝们要求分拆已经好多年了,最后我很高兴地说,他们的愿望是我的命令。我们玩玩吧。# AudienceFirst # SevenBucksProductions # UniversalStudios # HobbsAndShaw # HardestWorkerInTheRoom < / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/?utm_source = ig_embed”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018 - 06 - 04 - t21:28:39 + 00:00”> 6月4日2018下午2:28分PDT</time></p></div></blockquote><p><script异步延迟src="/ /www.instagram.com/embed.js”> < /脚本> < / p > < = "引用类instagram-media”data-instgrm-captioned data-instgrm-permalink = "https://www.instagram.com/p/Bjz1qi0AXR6/?utm_source = ig_embed”data-instgrm-version = "9”风格=背景:# FFF;边界:0;border - radius: 3 px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 0 1 px 10 px rgba(0,0,0,0.15);保证金:1 px;max-width: 658 px;min-width:326 px;填料:0;宽度:99.375%;宽度:-webkit-calc(100% - 2 px);宽度:钙(100% - 2 px);“> < div风格= "填充:8PX;“> < div风格= "背景:# F8F8F8;行高:0;margin-top: 40像素;填充:50% 0;文本对齐:中心;宽度:100%;“> < div风格= "背景:url(数据:图像/ png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC / xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1 + bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5 / P8 / t9FuRVCRmU73JWlzosgSIIZURCjo /广告+ EQJJB4Hv8BFt + IDpQoCx1wjOSBFhh2XssxEIYn3ulI / 6 mnree07uiwjev8ueowds88ly97kqytlijkktuybbruayvh5wohixmpi5we58ek028czwyuqdlkpg1bkb4nnm + VeAnfHqn1k4 + GPT6uGQcvu2h2OVuIf / gWUFyy8OWEpdyZSa3aVCqpVoVvzZZ2VTnn2wU8qzVjDDetO90GSy9mVLqtgYSy231MxrY6I2gGqjrTY0L8fxCxfCBbhWrsYYAAAAAElFTkSuQmCC);显示:块;高度:44 px;保证金:0汽车-44 px;位置:相对的;顶部:-22px;宽度:44 px;“> < / div > < / div > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/Bjz1qi0AXR6/?utm_source = ig_embed”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿>这篇文章是12年。非常感谢@mahsa_akm的建模。其中一些涉及到@the_hip_thruster,但是您可以通过创新来模仿它们。刷卡离开。HT金字塔-做3组逐渐加重的设置,然后一个较轻的后退设置较高的代表双带HT-放置一个带子围绕臀部和另一个围绕膝盖BW膝盖绑带GB-向上和向下推的方式加强偏心HT-有人站在您和向下推,当您下降,使偏心中心负荷比同心负荷重交错(B姿态)HT-抵消脚。大约70%的负载在近端腿和30%远端脚和肩高单腿HT -使用高长椅实现大量的臀部罗暂停单腿db HT -顶部停顿3秒1 1/4 HT(HT +)——一路走,顺便说一下,然后向上升起恒张力HT——像活塞一样工作,在半空中颠倒活塞(不要把杆碰到地面),避免在代表其他暂停HT - 6 rm,完成6套,休息10秒完成2套,剩下5秒执行一个代表,然后休息5秒钟,执行最后的代表HT三滴-执行一套,脱去重量,执行另一组,脱去重量,然后在滴之间尽可能少的时间执行最终设置。加载以较小的板块,让它更容易滑掉炸药杠铃HT -加载栏的60% 1 rm和尽快推力。将棒垫夹在手之间以防止它旋转三带HT——在棒周围放置两个较小的带子,在臀部放置一个棒铃GB周围——与HTs双带高脚GB相比,这些涉及较少的四方活动,但是也较少的臀部ROM——注意带子相对于身体的角度。提升上回到Bosu球更大的臀部ROM和带张力没有列出这些协议为了从最有效。实验来找出哪些工作最适合你。其中一些肯定会让你的臀部了。glute.glutelabhipthr.hipthruststhr.sam.</a></p><p.="颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/?utm_source = ig_embed”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018 - 06 - 09年t16:05:14 + 00:00”> 6月9日2018年9:05am PDT < /时间> < / p > < / div > < /引用> < p > <脚本异步延迟src = "/ /www.instagram.com/embed.js”> < /脚本> < / p > < = "引用类instagram-media”data-instgrm-captioned data-instgrm-permalink = "https://www.instagram.com/p/BkAget7AlHk/?utm_source = ig_embed”data-instgrm-version = "9”风格=背景:# FFF;边界:0;border - radius: 3 px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 0 1 px 10 px rgba(0,0,0,0.15);保证金:1 px;max-width: 658 px;min-width:326 px;填料:0;宽度:99.375%;宽度:-webkit-calc(100% - 2 px);宽度:钙(100% - 2 px);“> < div风格= "填充:8PX;“> < div风格= "背景:# F8F8F8;行高:0;margin-top: 40像素;填充:28.10185185185185% 0;文本对齐:中心;宽度:100%;“> < div风格= "背景:url(数据:图像/ png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC / xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1 + bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5 / P8 / t9FuRVCRmU73JWlzosgSIIZURCjo /广告+ EQJJB4Hv8BFt + IDpQoCx1wjOSBFhh2XssxEIYn3ulI / 6 mnree07uiwjev8ueowds88ly97kqytlijkktuybbruayvh5wohixmpi5we58ek028czwyuqdlkpg1bkb4nnm + VeAnfHqn1k4 + GPT6uGQcvu2h2OVuIf / gWUFyy8OWEpdyZSa3aVCqpVoVvzZZ2VTnn2wU8qzVjDDetO90GSy9mVLqtgYSy231MxrY6I2gGqjrTY0L8fxCxfCBbhWrsYYAAAAAElFTkSuQmCC);显示:块;高度:44 px;保证金:0汽车-44 px;位置:相对的;顶部:-22px;宽度:44 px;“> < / div > < / div > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BkAget7AlHk/?utm_source = ig_embed”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿>我收到无数交错立场的问题(又名b-stance)臀部推力。这主要是单腿运动,所以你不必像双腿臀部推举那样使用太多的负荷。但它比纯粹的单腿更稳定,你举起一条腿离开地面,所以你比用单腿臀部推力时用更多的负荷。先从较弱的腿,然后匹配的数量代表你的强壮的腿。如果你有一个EZ栏,最好使用它。史密斯机适合于这些。首先在臀部推力的30% 1 rm和调整。我们在Glute实验室喜欢3套10套。感谢@benbrunotraining这宝石。臀肌颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/?utm_source = ig_embed”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018 - 06 - 14 t14:16:36 + 00:00”> 6月14日2018年在上午7时16分PDT < /时间> < / p > < / div > < /引用> < p > <脚本异步延迟src = "/ /www.instagram.com/embed.js”> < /脚本> < / p > < = "引用类instagram-media”data-instgrm-captioned data-instgrm-permalink = "https://www.instagram.com/p/BkFyS0FgDOU/?utm_source = ig_embed”data-instgrm-version = "9”风格=背景:# FFF;边界:0;border - radius: 3 px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 0 1 px 10 px rgba(0,0,0,0.15);保证金:1 px;max-width: 658 px;min-width:326 px;填料:0;宽度:99.375%;宽度:-webkit-calc(100% - 2 px);宽度:钙(100% - 2 px);“> < div风格= "填充:8PX;“> < div风格= "背景:# F8F8F8;行高:0;margin-top: 40像素;填充:28.125% 0;文本对齐:中心;宽度:100%;“> < div风格= "背景:url(数据:图像/ png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC / xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1 + bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5 / P8 / t9FuRVCRmU73JWlzosgSIIZURCjo /广告+ EQJJB4Hv8BFt + IDpQoCx1wjOSBFhh2XssxEIYn3ulI / 6 mnree07uiwjev8ueowds88ly97kqytlijkktuybbruayvh5wohixmpi5we58ek028czwyuqdlkpg1bkb4nnm + VeAnfHqn1k4 + GPT6uGQcvu2h2OVuIf / gWUFyy8OWEpdyZSa3aVCqpVoVvzZZ2VTnn2wU8qzVjDDetO90GSy9mVLqtgYSy231MxrY6I2gGqjrTY0L8fxCxfCBbhWrsYYAAAAAElFTkSuQmCC);显示:块;高度:44 px;保证金:0汽车-44 px;位置:相对的;顶部:-22px;宽度:44 px;“> < / div > < / div > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BkFyS0FgDOU/?utm_source = ig_embed”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿>超人那些惹是生非的膝盖带状杠铃臀部把!这是一个真正的荣幸看到越来越多的名人和运动员髋关节抽插。多亏了顶级名人和运动训练师的喜爱,@gunnarfitness,@risemovement,随着@theglutebuilder发明家@arturogarcia_gb,他们不仅抽插;他们创造了自己的方式来定义运动!#转发@henrycavill・・・致力于超级面包!Whiiiiiiich如果你投票给我的青少年选择奖在生物(链接),我最终赢得最后你可能会或可能不会看到蓝色的衣服更早!但完全有可能。顺便说一下,请忽略了一个事实,我还怀孕6个月婴儿的完全饼干和披萨。一些激烈的竞争在青少年选择奖的类别和我希望这些先生们好运!So get online and vote with your hearts….but vote for me.PS @TheRock。后你的大家伙。我看到你的霍布斯牛肉活塞手臂力量和提高你一个超级战利品燃烧器爪子< img src = "https://s.w.org/images/core/emoji/11/72x72/1f415.png”alt = "🐕"类= "wp-smiley”风格=身高:1 em;最大高度:1em;“/ > # KalPaws #超人# TeenChoiceAwards # SuperBuns # SummerBelly < / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/?utm_source = ig_embed”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018 - 06 - 16 t15:30:07 + 00:00”> 6月16日2018年在8:30 PDT < /时间> < / p > < / div > < /引用> < p > <脚本异步延迟src = "/ /www.instagram.com/embed.js”> < /脚本> < / p > < = "引用类instagram-media”data-instgrm-captioned data-instgrm-permalink = "https://www.instagram.com/p/BkkJLH5AanW/?utm_source = ig_embed”data-instgrm-version = "9”风格=背景:# FFF;边界:0;border - radius: 3 px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 0 1 px 10 px rgba(0,0,0,0.15);保证金:1 px;max-width: 658 px;min-width:326 px;填料:0;宽度:99.375%;宽度:-webkit-calc(100% - 2 px);宽度:钙(100% - 2 px);“> < div风格= "填充:8PX;“> < div风格= "背景:# F8F8F8;行高:0;margin-top: 40像素;填料:27.500000000004%0;文本对齐:中心;宽度:100%;“> < div风格= "背景:url(数据:图像/ png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC / xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1 + bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5 / P8 / t9FuRVCRmU73JWlzosgSIIZURCjo /广告+ EQJJB4Hv8BFt + IDpQoCx1wjOSBFhh2XssxEIYn3ulI / 6 mnree07uiwjev8ueowds88ly97kqytlijkktuybbruayvh5wohixmpi5we58ek028czwyuqdlkpg1bkb4nnm + VeAnfHqn1k4 + GPT6uGQcvu2h2OVuIf / gWUFyy8OWEpdyZSa3aVCqpVoVvzZZ2VTnn2wU8qzVjDDetO90GSy9mVLqtgYSy231MxrY6I2gGqjrTY0L8fxCxfCBbhWrsYYAAAAAElFTkSuQmCC);显示:块;高度:44 px;保证金:0汽车-44 px;位置:相对的;顶部:-22px;宽度:44 px;“> < / div > < / div > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BkkJLH5AanW/?utm_source = ig_embed”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿>我兴奋地宣布@the_hip_thruster膨胀!我们现在航运我们的循环,加拿大,欧洲,澳大利亚和新西兰。美国和加拿大去:www.thehipthruster.com。英国和欧洲去:www.hipthruster.co.uk。澳大利亚和新西兰去:www.hipthruster.com.au。对于所有其他询盘请联系customerservice@thehipthruster.com。“hipthrusterloop</a></p><p.=”颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/?utm_source = ig_embed”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018 - 06 - 28 t10:28:39 + 00:00”> 6月28日,2018年凌晨3:28分,PDT</time></p></div></blockquote><p><script异步延迟src="/ /www.instagram.com/embed.js”> < /脚本> < / p > < = "引用类instagram-media”data-instgrm-captioned data-instgrm-permalink = "https://www.instagram.com/p/BksDHcGAtyi/?utm_source = ig_embed”data-instgrm-version = "9”风格=背景:# FFF;边界:0;border - radius: 3 px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 0 1 px 10 px rgba(0,0,0,0.15);保证金:1 px;max-width: 658 px;min-width:326 px;填料:0;宽度:99.375%;宽度:-webkit-calc(100% - 2 px);宽度:钙(100% - 2 px);“> < div风格= "填充:8PX;“> < div风格= "背景:# F8F8F8;行高:0;margin-top: 40像素;填充:28.10185185185185% 0;文本对齐:中心;宽度:100%;“> < div风格= "背景:url(数据:图像/ png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC / xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1 + bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5 / P8 / t9FuRVCRmU73JWlzosgSIIZURCjo /广告+ EQJJB4Hv8BFt + IDpQoCx1wjOSBFhh2XssxEIYn3ulI / 6 mnree07uiwjev8ueowds88ly97kqytlijkktuybbruayvh5wohixmpi5we58ek028czwyuqdlkpg1bkb4nnm + VeAnfHqn1k4 + GPT6uGQcvu2h2OVuIf / gWUFyy8OWEpdyZSa3aVCqpVoVvzZZ2VTnn2wU8qzVjDDetO90GSy9mVLqtgYSy231MxrY6I2gGqjrTY0L8fxCxfCBbhWrsYYAAAAAElFTkSuQmCC);显示:块;高度:44 px;保证金:0汽车-44 px;位置:相对的;顶部:-22px;宽度:44 px;“> < / div > < / div > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BksDHcGAtyi/?utm_source = ig_embed”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿>告诉你的健身房,鹦鹉螺Glute驱动器或你会失去你的狗屎!我很高兴地宣布我的最新项目为@nautilus.和@peteholman1。板加载。带挂钩。板存储。腰带。光滑。小的足迹。我们需要一个在世界上每一个健身房,这是难以置信的。顺序:https://corehandf.com/product/nautilus-plate-loaded-glute-drive/ nautilusglutedrive # gluteguy # thethrustisamust < / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/?utm_source = ig_embed”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018 - 07 - 01 t12:08:13 + 00:00”> 7月1日,2018年5:08am PDT < /时间> < / p > < / div > < /引用> < p > <脚本异步延迟src = "/ /www.instagram.com/embed.js”> < /脚本> < / p > < = "引用类instagram-media”data-instgrm-captioned data-instgrm-permalink = "https://www.instagram.com/p/BlAkl1sHmEO/?utm_source = ig_embed”data-instgrm-version = "9”风格=背景:# FFF;边界:0;border - radius: 3 px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 0 1 px 10 px rgba(0,0,0,0.15);保证金:1 px;max-width: 658 px;min-width:326 px;填料:0;宽度:99.375%;宽度:-webkit-calc(100% - 2 px);宽度:钙(100% - 2 px);“> < div风格= "填充:8PX;“> < div风格= "背景:# F8F8F8;行高:0;margin-top: 40像素;填充:50% 0;文本对齐:中心;宽度:100%;“> < div风格= "背景:url(数据:图像/ png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC / xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1 + bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5 / P8 / t9FuRVCRmU73JWlzosgSIIZURCjo /广告+ EQJJB4Hv8BFt + IDpQoCx1wjOSBFhh2XssxEIYn3ulI / 6 mnree07uiwjev8ueowds88ly97kqytlijkktuybbruayvh5wohixmpi5we58ek028czwyuqdlkpg1bkb4nnm + VeAnfHqn1k4 + GPT6uGQcvu2h2OVuIf / gWUFyy8OWEpdyZSa3aVCqpVoVvzZZ2VTnn2wU8qzVjDDetO90GSy9mVLqtgYSy231MxrY6I2gGqjrTY0L8fxCxfCBbhWrsYYAAAAAElFTkSuQmCC);显示:块;高度:44 px;保证金:0汽车-44 px;位置:相对的;顶部:-22px;宽度:44 px;“> < / div > < / div > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BlAkl1sHmEO/?utm_source = ig_embed”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿>下面是我十大单腿锻炼,用来锻炼面筋。我最喜欢的无疑将是与你的不同,这是很好。实际上我列出了两个清单;一个常见的商业健身房,,另一个用于@theglutelab(因为我们有比大多数健身房)的铃声和口哨声。向左滑动查看列表和练习。一个主题:稳定的注意。与大众的信仰相反,臀大肌更喜欢一个稳定的环境如果他们最大限度。没错——变化越稳定,glute激活就越大。这就是为什么我喜欢支撑和使用设备,如杠杆机器,史密斯机,的EZ酒吧,和保加利亚袋。好的glute程序将采用每周几单腿的变化。金宝搏复式过关今后我会跟进和电影视频剪辑为每个这些练习但是现在你可以看看图片。我有理由选择运动,所以如果你对什么好奇的话,就问我,我会尽力回答你。感谢@jamiederevere的建模。#glute.#glutelab</a></p><p.="颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/?utm_source = ig_embed”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018 - 07 - 09年t11:17:34 + 00:00”> 7月9日2018年4:17am PDT < /时间> < / p > < / div > < /引用> < p > <脚本异步延迟src = "/ /www.instagram.com/embed.js”> < /脚本> < / p > < = "引用类instagram-media”data-instgrm-captioned data-instgrm-permalink = "https://www.instagram.com/p/BlZfqhLgv_O/?utm_source = ig_embed”data-instgrm-version = "9”风格=背景:# FFF;边界:0;border - radius: 3 px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 0 1 px 10 px rgba(0,0,0,0.15);保证金:1 px;max-width: 658 px;min-width:326 px;填料:0;宽度:99.375%;宽度:-webkit-calc(100% - 2 px);宽度:钙(100% - 2 px);“> < div风格= "填充:8PX;“> < div风格= "背景:# F8F8F8;行高:0;margin-top: 40像素;填充:50% 0;文本对齐:中心;宽度:100%;“> < div风格= "背景:url(数据:图像/ png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC / xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1 + bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5 / P8 / t9FuRVCRmU73JWlzosgSIIZURCjo /广告+ EQJJB4Hv8BFt + IDpQoCx1wjOSBFhh2XssxEIYn3ulI / 6 mnree07uiwjev8ueowds88ly97kqytlijkktuybbruayvh5wohixmpi5we58ek028czwyuqdlkpg1bkb4nnm + VeAnfHqn1k4 + GPT6uGQcvu2h2OVuIf / gWUFyy8OWEpdyZSa3aVCqpVoVvzZZ2VTnn2wU8qzVjDDetO90GSy9mVLqtgYSy231MxrY6I2gGqjrTY0L8fxCxfCBbhWrsYYAAAAAElFTkSuQmCC);显示:块;高度:44 px;保证金:0汽车-44 px;位置:相对的;顶部:-22px;宽度:44 px;“> < / div > < / div > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BlZfqhLgv_O/?utm_source = ig_embed”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿65290;增强的偏心_有两种主要的方式使运动中的下降/负面分量过载。第一种方法被称为eccentric-accentuation,涉及到简单地降低体重更慢。例如,你可以用4秒古怪计数酒杯蹲。第二种方法涉及添加负载的-部分,这需要1)体重排气装置的使用,2)飞轮,3)手动阻力,或4)两条腿向上/ 1-leg向下的方法。手动阻力和2 / 1下显然是最实用和方便的方法,有些练习比其他的练习更有利于增强离心力。IMG SRC=https://s.w.org/images/core/emoji/11/72x72/1f539.png”alt = "🔹"类= "wp-smiley”风格=身高:1 em;最大高度:1em;“/ >在这篇文章中,我向您展示如何在@theglutelab使用手动抵抗的增强型偏心器,同时进行5次很棒的臀部练习(向左扫):<img src="https://s.w.org/images/core/emoji/11/72x72/1f539.png”alt = "🔹"类= "wp-smiley”风格=身高:1 em;最大高度:1em;“/ >腿坐在臀部绑架机杠铃臀部推力额外侧躺臀部绑架45度范围伸展过度< img src = "https://s.w.org/images/core/emoji/11/72x72/1f539.png”alt = "🔹"类= "wp-smiley”风格=身高:1 em;最大高度:1em;“/ >当我第一次开始使用这种方法几个月前,我这样做主要代表较低的范围,但是随着时间的推移,我开始使用它只代表较高的范围在一个光滑,有节奏的时尚。您希望进入一个需要培训师和客户进行练习的沟槽。我猜我添加大约50 - 100磅的阻力降低部分,但它可能会因运动而异(额外的范围侧躺臀部绑架包含更少的外部阻力但仍具有挑战性由于异常长杆长度,或力矩臂)。因为我无法量化负载,我不会将此用作渐进的过载技术;我用它在中间或结束的运动选手。很明显,你只能使用这些技术如果你有一个教练或伴侣。IMG SRC=https://s.w.org/images/core/emoji/11/72x72/1f539.png”alt = "🔹"类= "wp-smiley”风格=身高:1 em;最大高度:1em;“/ >注意臀部坐在绑架机涉及一个三重dropset杠铃臀部推力是推翻了之前在半空中接地。我发现这些是最有效的运动技巧。提高偏心产生更多的肌肉损伤和疼痛,所以应该节约使用。今天我的模型@jamiederevere很痛,昨晚她执行两套每一个。# glutelab # gluteguy < / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/?utm_source = ig_embed”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018 - 07 - 19 t03:35:32 + 00:00”> 7月18日,2018下午8:35分PDT</time></p></div></blockquote><p><script异步延迟src="/ /www.instagram.com/embed.js”> < /脚本> < / p > < = "引用类instagram-media”data-instgrm-captioned data-instgrm-permalink = "https://www.instagram.com/p/BlilCp8DWdw/?utm_source = ig_embed”data-instgrm-version = "9”风格=背景:# FFF;边界:0;border - radius: 3 px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 0 1 px 10 px rgba(0,0,0,0.15);保证金:1 px;max-width: 658 px;min-width:326 px;填料:0;宽度:99.375%;宽度:-webkit-calc(100% - 2 px);宽度:钙(100% - 2 px);“> < div风格= "填充:8PX;“> < div风格= "背景:# F8F8F8;行高:0;margin-top: 40像素;填充:50.0% 0;文本对齐:中心;宽度:100%;“> < div风格= "背景:url(数据:图像/ png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC / xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1 + bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5 / P8 / t9FuRVCRmU73JWlzosgSIIZURCjo /广告+ EQJJB4Hv8BFt + IDpQoCx1wjOSBFhh2XssxEIYn3ulI / 6 mnree07uiwjev8ueowds88ly97kqytlijkktuybbruayvh5wohixmpi5we58ek028czwyuqdlkpg1bkb4nnm + VeAnfHqn1k4 + GPT6uGQcvu2h2OVuIf / gWUFyy8OWEpdyZSa3aVCqpVoVvzZZ2VTnn2wU8qzVjDDetO90GSy9mVLqtgYSy231MxrY6I2gGqjrTY0L8fxCxfCBbhWrsYYAAAAAElFTkSuQmCC);显示:块;高度:44 px;保证金:0汽车-44 px;位置:相对的;顶部:-22px;宽度:44 px;“> < / div > < / div > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BlilCp8DWdw/?utm_source = ig_embed”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿>这是我们在@theglutelab给客户的最残酷、最爱/最恨的谷物耗竭。这是一个膝盖绑的臀肌桥/仰卧髋外展梯子,让你表演:15座桥,15个外展,14座桥,14个外展,13座桥,13个外展,12座桥,12座桥,11个外展,10,9日,8日,7,6,5,4,三,2,和1。我的Glute实验室教练@arbryce和@alex.sterner想到了这个,这太不可思议了。我有强烈的Bret成员从本月12了,他们说这是可怕的,所以你可以想象15有多难,你总共做了240次推销。我们最先进的客户都可以做,但是大多数人必须休息好几次才能完成。继续在自己的危险。感谢@jamiederevere展示,她使用@the_hip_thruster循环是完美的倦怠。请让我知道你的想法!是的这些构建的臀大肌——这就是重点。# glutelab # gluteguy < / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/?utm_source = ig_embed”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018 - 07 - 22 t16:16:38 + 00:00”> 7月22日2018年9:16am PDT < /时间> < / p > < / div > < /引用> < p > <脚本异步延迟src = "/ /www.instagram.com/embed.js”></script></p><p><p><hr/><p><p><p><p><p><p><p><p><p><p><p><p><.class="et_._._.”> < / span > < p > <一rel = "nofollow”href = "//www.cjrpacs.com/june-random-post/”8月《随机邮报》</a>在<rel=上首次出现nofollow”href = "//www.cjrpacs.com”>188bet美式足球Bret Contreras</a>.</p> //www.cjrpacs.com/june-random-post/feed/ 随机文章 //www.cjrpacs.com/random-post/ //www.cjrpacs.com/random-post/#comments 坐,07 2018年4月18:08:57+0000 杰米DeRevere 随机的想法 //www.cjrpacs.com/?p = 34987 嗨,健身朋友!以下是研究链接,金宝搏美式足球的文章,播客,YouTube视频,以及我过去参与过的Instagram帖子(或者我认为有趣的帖子)...</p><p>帖子<rel="nofollow”href = "//www.cjrpacs.com/.-post/”>随机文章< / >第一次出现在< rel = "nofollow”href = "//www.cjrpacs.com”>188bet美式足球Bret Contreras</a>.</p> 嗨,健身朋友!以下是研究链接,金宝搏美式足球的文章,播客,YouTube视频,Instagram的帖子,我一直参与(或那些我认为是有趣的)在过去的一个月。希望你喜欢。颜色:# 000000;“> <强>微分的影响注意力集中策略在长期的阻力训练< /强> < / span > < / h2 > < p >我很高兴参与这项研究。这第一个训练实验研究集中在肌肉的影响而解除与关注环境问题。健美运动员一直吹捧的好处mind-muscle连接,我们终于有证据支持其有效性。好吧,二头肌,但不是四头肌(奇怪)。我的好友布拉德·肖恩菲尔德在他的博客上写了一篇关于研究的文章,你可以访问<href="http://www.lookgreatnaked.com/blog/the-mind-muscle-connection-a-key-to-maximizing-growth/”> < < /a>你可以下载学习< a href = "https://www.researchgate.net/publication/323740477_Differential_effects_of_attentional_focus_strategies_during_long-term_resistance_training”>HERE</a>.</p><hr /><h2><span style="颜色:# 000000;“> <强>臀部推力加强蹲< /强> < / span > < / h2 > < p > < a href = "https://www.t-nation.com/training/tip-hip-thrust-for-a-stronger-squat”>THIS</a> article discusses a recent study that showed huge transfer between the hip thrust and squat. <a href="https://www.t-nation.com/training/tip-hip-thrust-for-a-stronger-squat”> < img class = "对准中心wp-image-35061src = "//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 03 - 19 - - 2.54.05点- 1024 - x810.png”alt = "“宽度= "459”身高= "363”srcset = "//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 03 - 19 - - 2.54.05点- 1024 - x810.png 1024 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 03 - 19 - - 2.54.05点- 610 - x482.png 610 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 03 - 19 - - 2.54.05点- 150 - x119.png 150 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 03 - 19 - - 2.54.05点- 300 - x237.png 300 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 03 - 19 - - 2.54.05点- 600 - x475.png 600 w”大小= "(max-width: 459 px) 100年大众,459 px”/ > < / > < / p > < h2 > < span = "风格颜色:# 000000;“> <强> 20代表杀手臀大肌< /强> < / span > < / h2 > < p > < a href = "https://www.t-nation.com/training/tip-20-reps-for-killer-glutes”>THIS</a> article showcases one of my favorite glute exercises and includes Glute Squad member Brianna. <a href="https://bar..com/emg-.-.ift-hex-bar-hip-./amp/”> < img class = "aligncenter wp -图像- 35063”src = "//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 03 - 19 - - 3.06.17点- 1024 - x772.png”alt = "“宽度= "488”身高= "368“srcset = "//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 03 - 19 - - 3.06.17点- 1024 - x772.png 1024 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 03 - 19 - - 3.06.17点- 150 - x113.png 150 w,//www.cjrpacs.com/wp-content/uploads/Screen-Shot-2018-03-19-at-3.06.17-PM-300x226.png 300w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 03 - 19 - - 3.06.17点- 610 - x460.png 610 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 03 - 19 - - 3.06.17点- 600 - x453.png 600 w”大小= "(最大宽度:488px)100vw,“48 8PX”/ > < / > < / p > < h2 > < span = "风格颜色:# 000000;“> <强>硬举EMG差异,六角棒硬举,和杠铃臀部推力< /强> < / span > < / h2 > < p > < a href = "https://bar..com/emg-.-.ift-hex-bar-hip-./amp/”>本文讨论了最近一项对三种流行的臀部运动之间的肌电活动的研究,特别关注1RM。</p><p><href="https://barbend.com/zydrunas-savickas-hip-thrust/”> < img class = "wp -图像- 35070 aligncenter”src = "//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 03 - 19 - - 9.14.40点- 1024 - x639.png”alt = "“宽度= "439”身高= "274“srcset = "//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 03 - 19 - - 9.14.40点- 1024 - x639.png 1024 w,//www.cjrpacs.com/wp-content/uploads/Screen-Shot-2018-03-19-at-9.14.40-PM-150x94.png 150w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 03 - 19 - - 9.14.40点- 300 - x187.png 300 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 03 - 19 - - 9.14.40点- 610 - x381.png 610 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 03 - 19 - - 9.14.40点- 600 - x375.png 600 w”大小= "(max-width:439 px)100年大众,439 PX/ > < / > < / p > < h2风格= "text-align:左;“> <跨风格= "颜色:# 000000;“> Zydrunas Savickas开始做臀部插入时,说他蹲,硬举感觉更强< / span > < / h2 > < p >前世界冠军强人大Z爱他的臀部。这就是他不得不说关于他们在< a href = "https://barbend.com/zydrunas-savickas-hip-thrust/”>这篇文章。</p><p><href="https://themindmuscleproject.com/episodes/2018/3/18/ep - 182 -如何- - -更多-科学-在你的力量-培训-布雷特·康特拉斯”> < img class = "wp -图像- 35071 aligncenter”src = "//www.cjrpacs.com/wp-content/uploads/Screen-Shot-2018-03-19-at-9.23.33-PM-1024x312.png”alt = "“宽度= "477”身高= "145”srcset = "//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 03 - 19 - - 9.23.33点- 1024 - x312.png 1024 w,//www.cjrpacs.com/wp-content/uploads/Screen-Shot-2018-03-19-at-9.23.33-PM-150x46.png 150w,//www.cjrpacs.com/wp-content/uploads/Screen-Shot-2018-03-19-at-9.23.33-PM-300x92.png 300w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 03 - 19 - - 9.23.33点- 610 - x186.png 610 w,//www.cjrpacs.com/wp-content/uploads/Screen-Shot-2018-03-19-at-9.23.33-PM-600x183.png 600w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 03 - 19 - - 9.23.33 pm.png 1436 w”大小= "(max-width:477 px)100年大众,477 px”/ > < / > < / p > <人力资源/ > < h2 > < span = "风格颜色:# 000000;“>心灵肌肉项目播客:如何更科学地运用Bret Contreras</.></h2><p><href="进行力量训练。188bet美式足球https://themindmuscleproject.com/episodes/2018/3/18/ep - 182 -如何- - -更多-科学-在你的力量-培训-布雷特·康特拉斯”> < / >播客是我最喜欢的和最独特的我做的乐趣。那些家伙问我一些非常好的问题,我想你会喜欢录音的。</p><p><img class="aligncenter wp -图像- 35072”src = "//www.cjrpacs.com/wp-content/uploads/Screen-Shot-2018-03-19-at-9.26.35-PM-1024x242.png”alt = "“宽度= "551”身高= "130”srcset = "//www.cjrpacs.com/wp-content/uploads/Screen-Shot-2018-03-19-at-9.26.35-PM-1024x242.png 1024w,//www.cjrpacs.com/wp-content/uploads/Screen-Shot-2018-03-19-at-9.26.35-PM-150x35.png 150w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 03 - 19 - - 9.26.35点- 300 - x71.png 300 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 03 - 19 - - 9.26.35点- 610 - x144.png 610 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 03 - 19 - - 9.26.35点- 600 - x142.png 600 w”大小= "(最大宽度:551px)100vw,551 px”/></p><p></p><h2><span.="颜色:# 000000;“>强生活播客:Bret孔特雷拉斯&(强度)的188bet美式足球艺术指导< / span > < / h2 > < p >我哥们扎克Even-Esh问了我几个坏蛋在< a href = "https://zacheven-esh.com/ep-157/”>这个播客。Former gym owners always do (I hope you listened to the podcast I did with Joe DeFranco and Jason Ferruggia last year).</p><p><img class="aligncenter wp -图像- 35284”src = "//www.cjrpacs.com/wp-content/uploads/Screen-Shot-2018-04-03-at-12.30.16-AM.png”alt = "“宽度= "550”身高= "308”srcset = "//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 04 - 03 - - 12.30.16 am.png 1424 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 04 - 03 -在- 12.30.16 - am - 150 - x84.png 150 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 04 - 03 -在- 12.30.16 - am - 300 - x168.png 300 w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 04 - 03 -在- 12.30.16 - am - 1024 - x574.png 1024 w,//www.cjrpacs.com/wp-content/uploads/Screen-Shot-2018-04-03-at-12.30.16-AM-610x342.png 610w,//www.cjrpacs.com/wp content/uploads/screen -射- 2018 - 04 - 03 -在- 12.30.16 - am - 600 - x336.png 600 w”大小= "(max-width: 550 px) 100年大众,550 px”/ > < / p > <人力资源/ > < h2 > Glute实验室推广视频< / h2 > < p >下面是一个很酷的视频我推销我的健身房。< / p > < p > < iframe宽度= "1080”身高= "608”src = "https://www.youtube.com/embed/K4phS08tuCs?特征= OEMAP帧边缘= "0”允许=播放;加密介质”allowfullscreen > < / iframe > < / p > < h2 >这是Glute实验室!在下面的视频中,我展示所有的设备和产品我已经在我的健身房。这是近30分钟,but I think you'll appreciate the attention to quality and detail.</p><p><iframe width="1080”身高= "608”src = "https://www.youtube.com/embed/kFkHgCcoSNk?开始= 242特性= oembed”帧边缘= "0”允许=播放;加密介质”允许全屏></iframe></p><h2>当你只想工作战利品时</h2><p>这是我制作的一个幽默视频,用来嘲笑我那些痴迷于暴饮暴食的同伴。</p><p><iframe.="1080”身高= "608”src = "https://www.youtube.com/embed/wuDHJ5YdQYc?特征= OEMAP帧边缘= "0”允许=播放;加密介质”allowfullscreen > < / iframe > < / p > < h2 >说唱快在酒店房间里< / h2 > < p >我进入一个说唱歌曲!Mac为止致命的给了我一个shoutout 1:48。太酷了!< / p > < p > < iframe宽度= "1080”身高= "608”src = "https://www.youtube.com/embed/AZA__XhcwX4?特征= OEMAP帧边缘= "0”允许=播放;加密介质”允许全屏></iframe></p><h2>建立战利品:由Bret Contreras</h2><p>解释以下是我和Hanna 188bet美式足球Oberg就常见的臀部训练问题制作的问答视频。</p><p><iframe宽度="1080”身高= "608”src = "https://www.youtube.com/embed/AQg65AnKo-k?开始= 4特性= oembed”帧边缘= "0”允许=播放;加密介质”allowfullscreen > < / iframe > < / p > < h2 >怀孕期间如何训练臀大肌< / h2 > < p >我从没见过有人做这个主题的正义,所以我尝试了它。This videos shows you how you can train glutes while pregnant.</p><p><iframe width="1080”身高= "608”src = "https://www.youtube.com/embed/yBaZVBh1lrc?特征= OEMAP帧边缘= "0”允许=播放;加密介质”allowfullscreen > < / iframe > < / p > <人力资源/ > < h2 > < span = "风格颜色:# 000000;“>强>三分法则</强></跨度></h2><p>这是我在IG</p><blockquote class=上最流行的帖子之一instagram-media”data-instgrm-captioned data-instgrm-permalink = "https://www.instagram.com/p/Be-atfPg_Ke/”data-instgrm-version = "8“风格=背景:# FFF;边界:0;border - radius: 3 px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 0 1 px 10 px rgba(0,0,0,0.15);保证金:1 px;max-width: 658 px;填料:0;宽度:99.375%;宽度:-webkit-calc(100% - 2 px);宽度:钙(100% - 2 px);“> < div风格= "填充:8PX;“> < div风格= "背景:# F8F8F8;行高:0;margin-top: 40像素;填充:50.0% 0;文本对齐:中心;宽度:100%;“> < div风格= "背景:url(数据:图像/ png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC / xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1 + bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5 / P8 / t9FuRVCRmU73JWlzosgSIIZURCjo /广告+ EQJJB4Hv8BFt + IDpQoCx1wjOSBFhh2XssxEIYn3ulI / 6 mnree07uiwjev8ueowds88ly97kqytlijkktuybbruayvh5wohixmpi5we58ek028czwyuqdlkpg1bkb4nnm + VeAnfHqn1k4 + GPT6uGQcvu2h2OVuIf / gWUFyy8OWEpdyZSa3aVCqpVoVvzZZ2VTnn2wU8qzVjDDetO90GSy9mVLqtgYSy231MxrY6I2gGqjrTY0L8fxCxfCBbhWrsYYAAAAAElFTkSuQmCC);显示:块;高度:44 px;保证金:0汽车-44 px;位置:相对的;顶部:-22px;宽度:44 px;“> < / div > < / div > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/Be-atfPg_Ke/”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿>当我进入健身行业时,唯一的流行glute演习是纵向(轴向)在自然界中,而且建议总是重训练然后失败。十年后,我很高兴的趋势已经改变,培训更平衡。这里有一个简单的系统,将确保您的精力充沛的训练工作是富有成效和有效的。我叫它三分法。这个指导方针的重点是不要对编程过于强迫,要确保每个星期和会议都处于完美的平衡,而是要控制你的总体计划。我的程序并不总是工作这样的完美,但是他们很平衡。大约1/3的glute演习执行在本质上应该是水平(包括水平力向量),1/3应垂直,在本质上和1/3应横向/旋转。我明天将发布详细精确的练习在每一个向量。大约1/3的应重负荷使用较低的代表,1/3应中温和的代表,应光和1/3更高的代表。除非你讨厌某一代表范围内,在这种情况下,你可以省略它,看看伟大的结果只要体积和努力就足够了。在工作方面,大约有1/3的机组应该进行到故障或1次故障隐患,1/3的设置应该执行2 - 3代表害羞的失败,应采取和1/3的集离失败。通过编程glute培训这种方式,你会:1)充分开发上下细分glutei maximi 2)充分发展快和慢抽搐肌纤维3)撞到臀大肌从各个角度/向量和联合行动,从而转移最佳运动性能和功能活动,4)能够承受较高的工作负荷,基本不会积累过多的疲劳,你的臀部的潜力最大化!请继续关注即将到来的帖子glute培训频率和我上面提到的力矢量类文章。我教你,但放心,Glute家伙有你了!#glute.#glutelab#glute.#glute.</a></p><p.="颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018-02-09T12:04:23+00:00> 2月9日,2018凌晨4:04PST</time></p></div></blockquote><p><script异步延迟src="/ /www.instagram.com/embed.js”> < /脚本> < / p > < h2 > 8的方法来提高蹲深度< / h2 > < p >这张资讯图像所展示的8种不同的方法来改善你的蹲深度。我也发布了一个YouTube视频< a href = "https://www.youtube.com/.?v = Ke_boq4uFbE&t = 11 s”>HERE</a> with detailed explanations.</p><blockquote class="instagram-media”data-instgrm-captioned data-instgrm-permalink = "https://www.instagram.com/p/BfwjZl0HGkX/”data-instgrm-version = "8“风格=背景:# FFF;边界:0;border - radius: 3 px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 0 1 px 10 px rgba(0,0,0,0.15);保证金:1 px;max-width: 658 px;填料:0;宽度:99.375%;宽度:-webkit-calc(100% - 2 px);宽度:钙(100% - 2 px);“> < div风格= "填充:8PX;“> < div风格= "背景:# F8F8F8;行高:0;margin-top: 40像素;填充:50.0% 0;文本对齐:中心;宽度:100%;“> < div风格= "背景:url(数据:图像/ png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC / xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1 + bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5 / P8 / t9FuRVCRmU73JWlzosgSIIZURCjo /广告+ EQJJB4Hv8BFt + IDpQoCx1wjOSBFhh2XssxEIYn3ulI / 6 mnree07uiwjev8ueowds88ly97kqytlijkktuybbruayvh5wohixmpi5we58ek028czwyuqdlkpg1bkb4nnm + VeAnfHqn1k4 + GPT6uGQcvu2h2OVuIf / gWUFyy8OWEpdyZSa3aVCqpVoVvzZZ2VTnn2wU8qzVjDDetO90GSy9mVLqtgYSy231MxrY6I2gGqjrTY0L8fxCxfCBbhWrsYYAAAAAElFTkSuQmCC);显示:块;高度:44 px;保证金:0汽车-44 px;位置:相对的;顶部:-22px;宽度:44 px;“> < / div > < / div > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BfwjZl0HGkX/”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿>请参见附带的视频(我将链接这个故事现在)我刚上传到YouTube频道;它解释了这种材料。你甚至可以从Skelley看到一个特别的外观!至关重要的是让你明白你蹲越正直,你下降得越深(髋关节角度相同)。这在视频中得到了说明。许多运动员蹲更感兴趣——特别是力量举重运动员。我们都有独特的骨架,和我们的骨骼的大小和形状高度影响我们的运动模式。通常我们可以执行迁移演练和演习改进我们的迁移,但有时我们受限于我们的骨头和韧带。尽管如此,有几种策略可以帮助你蹲得更深,和这些策略有良好的生物力学原理支持他们。如果你训练是为了美学/体格的目的,那么你应该蹲适当深度,最适合你的身体。对一些人来说,这意味着ass-to-grass,但对另一些人来说,这意味着停止的平行。如果你参加举重比赛,然而,然后你必须下降至少平行(你的臀部折痕必须下沉比膝关节的中心深)。我建议你尝试每个8策略提供的信息为了找出最好的方法帮助你蹲更深。基本原理在评论部分继续,所以向下滚动)。# gluteguy # glutelab #蹲# deepsquat # fullsquat #生物力学< / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018 - 02 - 28 - t23:22:20 + 00:00”> 2月28日,2018年3:22pm PST < /时间> < / p > < / div > < /引用> < p > <脚本异步延迟src = "/ /www.instagram.com/embed.js”> < /脚本> < / p > < h2 > < / h2 > < p > Glute训练向量这也是我的一个最受欢迎的文章。我很高兴你们欣赏glute科学!< / p > < = "引用类instagram-media”data-instgrm-captioned data-instgrm-permalink = "https://www.instagram.com/p/BfzRPC2AS_r/”data-instgrm-version = "8“风格=背景:# FFF;边界:0;border - radius: 3 px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 0 1 px 10 px rgba(0,0,0,0.15);保证金:1 px;max-width: 658 px;填料:0;宽度:99.375%;宽度:-webkit-calc(100% - 2 px);宽度:钙(100% - 2 px);“> < div风格= "填充:8PX;“> < div风格= "背景:# F8F8F8;行高:0;margin-top: 40像素;填充:50% 0;文本对齐:中心;宽度:100%;“> < div风格= "背景:url(数据:图像/ png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC / xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1 + bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5 / P8 / t9FuRVCRmU73JWlzosgSIIZURCjo /广告+ EQJJB4Hv8BFt + IDpQoCx1wjOSBFhh2XssxEIYn3ulI / 6 mnree07uiwjev8ueowds88ly97kqytlijkktuybbruayvh5wohixmpi5we58ek028czwyuqdlkpg1bkb4nnm + VeAnfHqn1k4 + GPT6uGQcvu2h2OVuIf / gWUFyy8OWEpdyZSa3aVCqpVoVvzZZ2VTnn2wU8qzVjDDetO90GSy9mVLqtgYSy231MxrY6I2gGqjrTY0L8fxCxfCBbhWrsYYAAAAAElFTkSuQmCC);显示:块;高度:44 px;保证金:0汽车-44 px;位置:相对的;顶部:-22px;宽度:44 px;“> < / div > < / div > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BfzRPC2AS_r/”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿几个星金宝搏复式过关期前,我发了一个信息“三分法”glute训练和建议我的追随者,以确保大约1/3的glute练习他们整个星期执行水平在自然界中,1/3垂直,和侧1/3或旋转。力向量考虑荷载相对于人体的方向。负荷方向影响运动在臀部的扭矩角曲线和在各种臀部纤维中诱发的运动单位募集水平。垂直加载glute练习是最坚硬的身体和工作更低于上部glute马克斯纤维。整体水平不征税,但高度激活的上半部分和下半部分都细分。完全额平面横向运动目标上细分glute马克斯,而横向飞机外部旋转臀部绑架和臀部练习工作的上半部分和下半部分都纤维。使事情变得更加复杂,你也有向量的混合和组合。最终,为了充分发展臀部,你需要做各种不同角度的臀部运动。我花了很多时间创建这些列表,并确保包括视频作为参考,以最大限度地提高您的理解。我不想让你们的暴饮暴食训练方法过于复杂,但我想激发你们对这一切背后的科学的兴趣。滚动看到所有9幻灯片。毫无疑问会有练习这些列表,你不熟悉,但是到时候我会让你们接触到所有的。大喊出@stijnvanwilligen图形!# gluteguy # glutelab # glutetraining #生物力学< / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018 - 03 - 02年t00:41:20 + 00:00”> 3月1日2018年4:41pm PST < /时间> < / p > < / div > < /引用> < p > <脚本异步延迟src = "/ /www.instagram.com/embed.js”></script></p><h2>Progress Pics</h2><p>I cleaned up my diet and posted some progress pics.</p><blockquote class="instagram-media”data-instgrm-captioned data-instgrm-permalink = "https://www.instagram.com/p/BgGEFjFgpNq/”data-instgrm-version = "8“风格=背景:# FFF;边界:0;border - radius: 3 px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 0 1 px 10 px rgba(0,0,0,0.15);保证金:1 px;max-width: 658 px;填料:0;宽度:99.375%;宽度:-webkit-calc(100% - 2 px);宽度:钙(100% - 2 px);“> < div风格= "填充:8PX;“> < div风格= "背景:# F8F8F8;行高:0;margin-top: 40像素;填充:50% 0;文本对齐:中心;宽度:100%;“> < div风格= "背景:url(数据:图像/ png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC / xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1 + bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5 / P8 / t9FuRVCRmU73JWlzosgSIIZURCjo /广告+ EQJJB4Hv8BFt + IDpQoCx1wjOSBFhh2XssxEIYn3ulI / 6 mnree07uiwjev8ueowds88ly97kqytlijkktuybbruayvh5wohixmpi5we58ek028czwyuqdlkpg1bkb4nnm + VeAnfHqn1k4 + GPT6uGQcvu2h2OVuIf / gWUFyy8OWEpdyZSa3aVCqpVoVvzZZ2VTnn2wU8qzVjDDetO90GSy9mVLqtgYSy231MxrY6I2gGqjrTY0L8fxCxfCBbhWrsYYAAAAAElFTkSuQmCC);显示:块;高度:44 px;保证金:0汽车-44 px;位置:相对的;顶部:-22px;宽度:44 px;“> < / div > < / div > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BgGEFjFgpNq/”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿> 1980的汤姆·塞莱克检查。过去6周一直在节食,体重减轻了20磅。我每天吃6 k cals热爱生活但太蓬松。现在我喜欢2,500天cals /房颤,停滞不前。烦人的!自从我是一个没吃过这个小婴儿。要不断尝试了225磅(7磅去),然后我将寒冷,尽量保持。我感觉我的设定体重是300磅,而且为了保持正常,我一直在和牛头人战斗。我肯定更好看裸体,衣服明显甚至不提。目前的统计数据:6“4”(193厘米)232磅(105公斤)41岁(旧球)可能16%脂肪体毛:无穷# gluteguy < / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018-03-09T07:52:01+00:00> 3月8日2018年11:52pm PST < /时间> < / p > < / div > < /引用> < p > <脚本异步延迟src = "/ /www.instagram.com/embed.js”> < /脚本> < / p > < h2 > 10常见错误使女性与培训< / h2 > < p >男人和女人都犯许多错误的健身目标的追求,但有些性别特定的错误。我有一个男人的职位在工作,but here is the women's post.</p><blockquote class="instagram-media”data-instgrm-captioned data-instgrm-permalink = "https://www.instagram.com/p/Bgt8AU4gXbv/”data-instgrm-version = "8“风格=背景:# FFF;边界:0;border - radius: 3 px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 0 1 px 10 px rgba(0,0,0,0.15);保证金:1 px;max-width: 658 px;填料:0;宽度:99.375%;宽度:-webkit-calc(100% - 2 px);宽度:钙(100% - 2 px);“> < div风格= "填充:8PX;“> < div风格= "背景:# F8F8F8;行高:0;margin-top: 40像素;填充:50.0% 0;文本对齐:中心;宽度:100%;“> < div风格= "背景:url(数据:图像/ png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC / xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1 + bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5 / P8 / t9FuRVCRmU73JWlzosgSIIZURCjo /广告+ EQJJB4Hv8BFt + IDpQoCx1wjOSBFhh2XssxEIYn3ulI / 6 mnree07uiwjev8ueowds88ly97kqytlijkktuybbruayvh5wohixmpi5we58ek028czwyuqdlkpg1bkb4nnm + VeAnfHqn1k4 + GPT6uGQcvu2h2OVuIf / gWUFyy8OWEpdyZSa3aVCqpVoVvzZZ2VTnn2wU8qzVjDDetO90GSy9mVLqtgYSy231MxrY6I2gGqjrTY0L8fxCxfCBbhWrsYYAAAAAElFTkSuQmCC);显示:块;高度:44 px;保证金:0汽车-44 px;位置:相对的;顶部:-22px;宽度:44 px;“> < / div > < / div > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/Bgt8AU4gXbv/”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿>这里有10个错误,许多女性在健身目标的追求。请注意,有很多坏蛋女子举重人尽一切刚刚好。但这些女士不代表大多数,和这篇文章的目的是告诉群众,帮助他们更好的达到他们的目标。大多数男人犯许多错误在他们的培训,但是,错误往往是不同的。我创建了一个不同的列表对于男人来说,我将在下周发布。为了满足我的条件……我敢肯定,如果你们统计一下我的私人培训客户,我比世界上任何人都与更多的女性一起工作,在线编程客户端,欢快的小组成员,强大的Bret成员,研讨会的与会者,等。所以我每天看到这些东西,20年来一直作为一个教练。一般来说,女性倾向于执行太多集总的来说,和太多的这些特点是低水平的努力。许多人做太多的总运动(体重,瑜伽,有氧运动,旋转,plyos,等),大大阻碍他们的进步。一些女性更关注急性感觉出汗等感到灼伤,泵,或被第二天,痛比强度长期收益和进步。许多需要加倍他们的休息时间和退出体重训练转变成电路。许多不计划他们的训练和失败deload或他们的训练压力波动。一些雇佣太多的多样性和随机性,将受益于更大的结构和刚度。许多女性将受益于完整的休息日和确立并实现PRs注意力关注进步的过载。最后,女性应该更关注她们的完美节目,而不是她们的偶像应该表演的节目。# gluteguy < / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018 - 03 - 24 t19:31:01 + 00:00”> 3月24日,2018年12:31pm PDT < /时间> < / p > < / div > < /引用> < p > <脚本异步延迟src = "/ /www.instagram.com/embed.js”> < /脚本> < / p > < h2 >奶奶臀大肌狂野< / h2 > < p >这是我的点击次数最多的视频。只是试图glute比她!< / p > < = "引用类instagram-media”data-instgrm-captioned data-instgrm-permalink = "https://www.instagram.com/p/BhQCo9ph.U/”data-instgrm-version = "8“风格=背景:# FFF;边界:0;border - radius: 3 px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 0 1 px 10 px rgba(0,0,0,0.15);保证金:1 px;max-width: 658 px;填料:0;宽度:99.375%;宽度:-webkit-calc(100% - 2 px);宽度:钙(100% - 2 px);“> < div风格= "填充:8PX;“> < div风格= "背景:# F8F8F8;行高:0;margin-top: 40像素;填充:50.0% 0;文本对齐:中心;宽度:100%;“> < div风格= "背景:url(数据:图像/ png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC / xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1 + bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5 / P8 / t9FuRVCRmU73JWlzosgSIIZURCjo /广告+ EQJJB4Hv8BFt + IDpQoCx1wjOSBFhh2XssxEIYn3ulI / 6 mnree07uiwjev8ueowds88ly97kqytlijkktuybbruayvh5wohixmpi5we58ek028czwyuqdlkpg1bkb4nnm + VeAnfHqn1k4 + GPT6uGQcvu2h2OVuIf / gWUFyy8OWEpdyZSa3aVCqpVoVvzZZ2VTnn2wU8qzVjDDetO90GSy9mVLqtgYSy231MxrY6I2gGqjrTY0L8fxCxfCBbhWrsYYAAAAAElFTkSuQmCC);显示:块;高度:44 px;保证金:0汽车-44 px;位置:相对的;顶部:-22px;宽度:44 px;“> < / div > < / div > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BhQCo9ph.U/”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿>奶奶臀大肌狂野!推力比她,我向你挑战!_推力</a></p><p样式=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018 - 04 - 07 - t01:24:59 + 00:00”> 4月6日2018年6:24pm PDT < /时间> < / p > < / div > < /引用> < p > <脚本异步延迟src = "/ /www.instagram.com/embed.js”> < /脚本> < / p > < h2 >如何成功的力量和调节< / h2 > < p >这是一个信息我,列出我的想法关于我们领域的成功。I recommend doing more stuff on the left and less stuff on the right.</p><blockquote class="instagram-media”data-instgrm-captioned data-instgrm-permalink = "https://www.instagram.com/p/BhyhiIygTcY/”data-instgrm-version = "8“风格=背景:# FFF;边界:0;border - radius: 3 px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 0 1 px 10 px rgba(0,0,0,0.15);保证金:1 px;max-width: 658 px;填料:0;宽度:99.375%;宽度:-webkit-calc(100% - 2 px);宽度:钙(100% - 2 px);“> < div风格= "填充:8PX;“> < div风格= "背景:# F8F8F8;行高:0;margin-top: 40像素;填充:50.0% 0;文本对齐:中心;宽度:100%;“> < div风格= "背景:url(数据:图像/ png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC / xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1 + bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5 / P8 / t9FuRVCRmU73JWlzosgSIIZURCjo /广告+ EQJJB4Hv8BFt + IDpQoCx1wjOSBFhh2XssxEIYn3ulI / 6 mnree07uiwjev8ueowds88ly97kqytlijkktuybbruayvh5wohixmpi5we58ek028czwyuqdlkpg1bkb4nnm + VeAnfHqn1k4 + GPT6uGQcvu2h2OVuIf / gWUFyy8OWEpdyZSa3aVCqpVoVvzZZ2VTnn2wU8qzVjDDetO90GSy9mVLqtgYSy231MxrY6I2gGqjrTY0L8fxCxfCBbhWrsYYAAAAAElFTkSuQmCC);显示:块;高度:44 px;保证金:0汽车-44 px;位置:相对的;顶部:-22px;宽度:44 px;“> < / div > < / div > < p风格= "保证金:8 px 0 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BhyhiIygTcY/”风格=颜色:# 000;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;文字装饰:无;自动换行:break-word;“目标= "平等自愿>我收到大量的电子邮件和DMs的有抱负的健身行业的专业人士希望成功,我坐下来,组织对这个话题的看法。你在健身房磨练你的手艺。在健身房度过的时间=很好。花费在学习和扩展知识上的时间也是=好的。你知道你所知道的一样重要,所以你必须建立联系和网络。你需要开发一个强烈的职业道德和良好的品质。但更重要的不是你做了什么你不做什么。所以我的很多朋友和同事有了自己的生活聚会,赌博,和随便玩玩罢了。我是弗兰克坦克在我20的开派对的像个动物。你猜怎么着?没有人听说过我;我在健身无关紧要。直到我不再像一个孩子,在生活中,我开始体验成功。当然,你需要有一个平衡的生活,,喝几瓶啤酒或杯酒并不是一件坏事。但你永远都可以如果你浮动一生一半发出嗡嗡声,不断寻求改变的状态。S&C应该你的药物!我从来没见过一个巨魔,任何在现实世界中。当你工作时,你不消费,所以其实你储蓄。和储蓄将允许你参加研讨会,得到认证,得到一个高级学位,订阅研究评论,构建一个家庭健身房,创建一个网站,和/或打开一个业务。它也会让你支付你的账单和治疗配偶、的家庭,偶尔和朋友,这等同于更少的压力和更多的幸福。任何人都可以在生活中很忙。这很简单与现代技术。但不是每个人都能有效率。成功始于成功,每个小胜利为下一个胜利铺平道路。现在,如果你像我一样对这个行业充满热情,这并不全是艰苦的工作。地狱,这些建议适用于任何职业或者生活。如果你正在偷懒而不是最好的决策,开始构建更好的习惯和设定小的目标。我很自豪地在这个行业已经建立了我的名字和影响,但这并不容易。It takes decades of hard and smart work and then one day you've made it.</a></p><p style="颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;边际底部:0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;文本对齐:中心;文本溢出:省略;空白空间:现货;“> < A href = "共享的文章https://www.instagram.com/bretcontreras1/”风格=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14 px;字体样式:正常;字体重量:正常;行高:17 px;“目标= "平等自愿>布雷特Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= "字体类型:Arial,无衬线;字体大小:14 px;行高:17 px;“datetime = "2018 - 04 - 20 t10:47:18 + 00:00”> 4月20日2018年3:47am PDT < /时间> < / p > < / div > < /引用> < p > <脚本异步延迟src = "/ /www.instagram.com/embed.js”> < /脚本> < / p > < span class = "et_._._.”> < / span > < p > <一rel = "nofollow”href = "//www.cjrpacs.com/.-post/”>随机文章< / >第一次出现在< rel = "nofollow”href = "//www.cjrpacs.com”>188bet美式足球Bret Contreras</a>.</p> //www.cjrpacs.com/random-post/feed/