12bet备用 //www.cpolster.com 如何打造坚强,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。硕士学位和认证强度和调节专家Bret Contreras在这里向你们展示最好的练习,12bet备用技术,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。 星期五,2018年12月14日01:39:30+0000 en - us 每小时 https://wordpress.org/?V= 4.9 十二月随机邮报 //www.cpolster.com/december-random-post/ //www.cpolster.com/december-random-post/#respond 星期二,2018年12月11日04:53:44+0000 杰米德弗雷 随机的想法 //www.cpolster.com/?P=36606 < p >节日快乐健身的朋友!我想分享两个播客,一个新的博客以及过去几周我一直在尝试的Instagram内容。壹贰官方网站我.</p><p>帖子.<rel="诺福洛尔HREF=//www.cpolster.com/Decmber-.-post/”> 12月随机文章< / >第一次出现在< rel = "诺福洛尔HREF=//www.cpolster.com”>12bet备用Bret Contreras</a>.</p> < p >节日快乐健身的朋友!< / p > < p >我想分享两个播客,一个新的博客以及过去几周我一直在尝试的Instagram内容。壹贰官方网站希望你喜欢!</p><hr/><p>在我最近的<href="//www.cpolster.com/8周臀部推力腿伸展北欧火腿卷曲实验/”>博文< / >,我谈到我只做三次举重(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<href="https://www.youtube.com/watch?v = j19Tnj4BYbI&t = 3 s”>HERE</a>.</p><hr /><h2 style="文本对齐:居中;“>健身魔鬼播客< / h2 > < p > < img类= "中等大小wp -图像- 36608 aligncenter”SRC=//www.cpolster.com/wp content/uploads/screen -射- 2018 - 11 - 30 - - 8.14.38 pm - 300 x298.png”ALT=“宽度=300”身高= "298”SRCSET=//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-11-30-at-8.14.38-PM-300x298.png 300w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-11-30-at-8.14.38-PM-150x150.png 150w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 11 - 30 - - 8.14.38点- 1024 x1018.png 1024 w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 11 - 30 - - 8.14.38点- 100 x100.png 100 w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-11-30-at-8.14.38-PM-140x140.png 140w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 11 - 30 - - 8.14.38点- 610 x607.png 610 w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-11-30-at-8.14.38-PM.png 1410w”尺寸=(最大宽度:300px)100vw,“300 px”/></p><p>In<href="https://www.listennotes.com/podcasts/the -健康- devil/bret孔特雷拉斯- ep - 65 - iukwn1s9ibv/”> < / >播客,我们谈到了我打开Glute实验室的旅程,体操礼仪,and how I handle the criticism I receive in this industry.</p><h2 style="文本对齐:居中;“>杠铃耸耸肩播客< / h2 > < p > < img类= "wp -图像- 36660 aligncenter”SRC=//www.cpolster.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.cpolster.com/wp-content/uploads/Screen-Shot-2018-12-09-at-9.24.07-PM-300x60.png 300w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 12 - 09 - - 9.24.07 pm - 150 x30.png 150 w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-12-09-at-9.24.07-PM.png 582w”尺寸=(最大宽度:340px)100vw,“340PX”/></p><p>第一件事是第一件事。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。我以前写TNation当天回来,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<HReF=https://shruggedcollective.com/contreras2/”> < / >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><hr/><h2>这是我最近最流行的一些Instagram帖子:</h2><blockquote class="instagram-media”带有数据instgrm标题的数据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;边界半径:3px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 1px 10px 0rgba(0,0,0,0.15);保证金:1PX;最大宽度:658px;最小宽度:326px;填充:0;宽度:99.375%;宽度:-webkit-calc(100%-2px);宽度:钙(100%-2px);“> < 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;text-align:中心;文字修饰:没有;宽度:100%;“目标= "“空白”> < / p > < div风格= "显示:flex;flex-direction:行;对齐项目:中心;“> < div风格= "背景色:#F4F4;边界半径:50%;弯曲生长:0;高度:40px;右边距:14px;宽度:40px;“> < / div > < div风格= "显示:flex;挠曲方向:立柱;flex-grow:1;justify-content:中心;“> < div风格= "背景色:#F4F4;border - radius:4 px;弯曲生长:0;高度:14px;margin-bottom:6 px;宽度:100px;“> < / div > < div风格= "背景色:#F4F4;border - radius:4 px;弯曲生长:0;高度:14px;宽度:60 px;“></div></div></div><div.="填充:19% 0;“> < / div > < div风格= "显示:块;高度:50 px;裕度:0自动12px;宽度:50 px;“> < svg宽度= "50 px”身高= "50 px”viewBox = "0 0 60 60”version = "1.1”xmlns = "https://www.w3.org/2000/svg”xmlns:xlink = "https://www.w3.org/1999/xlink”> < g中风= "没有一个“笔划宽度= "1”填充=没有一个“fill-rule = "埃弗奇> 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"颜色:字体类型:Arial,无衬线;字体大小:14px;字体风格:正常;粗细:550;线高:18px;“>查看Instagram</div></div><div.=上的这篇文章填充:12.5% 0;“> < / div > < div风格= "显示:flex;flex-direction:行;margin-bottom:14 px;对齐项目:中心;“>div><div.="背景色:#F4F4;边界半径:50%;高度:12.5 px;宽度:12.5 px;变换:translateX (0 px) translateY (7 px);“> < / div > < div风格= "背景色:#F4F4;高度:12.5 px;变换:旋转(-45deg)变换X(3px)变换Y(1px);宽度:12.5 px;弯曲生长:0;右边距:14px;margin-left: 2 px;“> < / div > < div风格= "背景色:#F4F4;边界半径:50%;高度:12.5 px;宽度:12.5 px;转换:.X(9px).Y(-18px);“></div></div><div.="margin-left:8 px;“> < div风格= "背景色:#F4F4;边界半径:50%;弯曲生长:0;高度:20 px;宽度:20px;“> < / div > < div风格= "宽度:0;高度:0;border-top:2 px固体透明;border-left: 6 px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.="margin-left:汽车;“> < div风格= "宽度:0 px;边框顶部:8px固体#F4F4;右边:8px实心透明;转换:翻译Y(16px);“> < / div > < div风格= "背景色:#F4F4;弯曲生长:0;高度:12 px;宽度:16 px;转换:.Y(-4px);“> < / div > < div风格= "宽度:0;高度:0;边框顶部:8px固体#F4F4;border-left:8 px固体透明;转换:.Y(-4px).X(8px);“> < / div > < / div > < / div > < p > < / > < / p > < p风格= "余量:8px 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:14px;字体风格:正常;字体重量:正常;线高:17px;文字修饰:没有;自动换行:break-word;“目标= "“空白”>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。不同的体能教练有不同的方法,然而,在舞台上,每种方式都能产生令人愉悦的结果。_然而,有许多与膨胀和切割有关的误解。有一个信念,当膨胀,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。相反,切割时,许多人认为,对于休息时间较短的较高级别的运动员,你应该多做单关节运动,体重要轻一些,而且要多做运动。这些观点是错误的。会有一些不同的训练,但在大多数情况下,唯一需要的改变是饮食。你需要减少卡路里的准备。一些研究表明,你应该稍微提高你的相对蛋白质摄入量,有氧运动可能根据进展速度而增加。我训练过几名高水平的竞争者,他们在准备阶段没有做任何有氧运动,最终看起来他们史无前例的最佳——甚至一些在奥林匹亚赛场上参赛。_如果你长期坚持刻苦训练,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,而相对实力普遍体重练习将会增加。你可能不会设置任何下蹲或臀部推力PRs,但是你会成为一个老板在做。_在盈余中建立肌肉最好的东西在赤字中保持肌肉最好。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:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位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:14px;字体风格:正常;字体重量:正常;线高:17px;“目标= "“空白”> Bret”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:14px;线高:17px;“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/..js”></script></p><blockquote class="instagram-media”带有数据instgrm标题的数据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;边界半径:3px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 1px 10px 0rgba(0,0,0,0.15);保证金:1PX;最大宽度:658px;最小宽度:326px;填充:0;宽度:99.375%;宽度:-webkit-calc(100%-2px);宽度:钙(100%-2px);“> < 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;text-align:中心;文字修饰:没有;宽度:100%;“目标= "“空白”> < / p > < div风格= "显示:flex;flex-direction:行;对齐项目:中心;“> < div风格= "背景色:#F4F4;边界半径:50%;弯曲生长:0;高度:40px;右边距:14px;宽度:40px;“> < / div > < div风格= 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"“空白”>我的工作的最令人讨厌的一个方面涉及试图说服人们,“高级”例程不一定比”“基本”例程。相信我,如果我想喧闹,让任何人,我容易。没有人比我更熟练,想出疯狂的变化,dropsets,不同的节奏,超集,和倦怠。然而,基础是每一个好节目的基础。_在图表底部显示的例行程序对任何人来说都是令人惊叹的下半身锻炼。如果你认为这个运动太”“基本”为你,坦白地说,你不知道你在做什么在健身房。是的,这是“只有“12集,但是如果你知道如何推动自己,并且你已经建立了自己的力量,它会摧毁你。蹲下,死机,而髋部推力在同一个锻炼是非常苛刻的。在这些举重运动中变得更强壮将锻炼你整个下半身。_问题是,许多运动员并没有掌握的艺术推动自己失败,他们不知道如何正确地实现渐进式过载,超值的多样性和新颖性。当我写程序的人,我有一个目标。如果我给你写些像底部训练中所示的东西,那是因为我想让你建立你的化合物两国力量。如果你的教练规定你类似的事情,不要怀疑他或她。⁣(顶部的锻炼也是伟大的……别误会。)⁣去年,我的客户@mahsa_ifbbpro本可以用405磅的臀部推力进行3组8次的底部锻炼,185磅,3组6人仰卧,205磅的3套10僵硬的腿硬举,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:每个练习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“基本”如果你想看到结果。#glute.#glutelab</a></p><p.="颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位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:14px;字体风格:正常;字体重量:正常;线高:17px;“目标= "“空白”> Bret”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:14px;线高:17px;“datetime = "2018-10-26T03:35:40+00:00> 10月25日,2018下午8:35分PDT</time></p></div></blockquote><p><script异步src="//www.instagram.com/..js”></script></p><blockquote class="instagram-media”带有数据instgrm标题的数据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;边界半径:3px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 1px 10px 0rgba(0,0,0,0.15);保证金:1PX;最大宽度:658px;最小宽度:326px;填充:0;宽度:99.375%;宽度:-webkit-calc(100%-2px);宽度:钙(100%-2px);“> < 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;text-align:中心;文字修饰:没有;宽度:100%;“目标= "“空白”> < / p > < div风格= "显示:flex;flex-direction:行;对齐项目:中心;“> < div风格= "背景色:#F4F4;边界半径:50%;弯曲生长:0;高度:40px;右边距:14px;宽度:40px;“> < / div > < div风格= "显示:flex;挠曲方向:立柱;flex-grow:1;justify-content:中心;“> < div风格= "背景色:#F4F4;border - radius:4 px;弯曲生长:0;高度:14px;margin-bottom:6 px;宽度:100px;“> < / div > < 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px固体透明;变换:translateX(16 px)translateY(4 px)旋转(30度)”></div></div><div.="margin-left:汽车;“> < div风格= "宽度:0 px;边框顶部:8px固体#F4F4;右边:8px实心透明;转换:翻译Y(16px);“> < / div > < div风格= "背景色:#F4F4;弯曲生长:0;高度:12 px;宽度:16 px;转换:.Y(-4px);“> < / div > < div风格= "宽度:0;高度:0;边框顶部:8px固体#F4F4;border-left:8 px固体透明;转换:.Y(-4px).X(8px);“> < / div > < / div > < / div > < p > < / > < / p > < p风格= "余量:8px 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:14px;字体风格:正常;字体重量:正常;线高:17px;文字修饰:没有;自动换行:break-word;“目标= "“空白”>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。我每晚的晚餐包括花生酱和果冻三明治,拉面和一碗麦片。我爸爸有时会让我的三明治,我骂他没有加载到马克斯和花生酱。原来我是消耗一千卡路里的PB & J三明治。这是伟大的膨胀,但如果你正在切割,这是最糟糕的事情。左边的图片包含21克花生酱,而右边的图片包含121克。这相当于563卡路里的区别!大部分你想减肥。如果是这样,你跟我一样只是摆弄你的份量是愚蠢的。绝大多数人消耗的卡路里比他们想象的要多得多。这已被证明是在几个地开展研究。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。如果你臀部有推力,那么花生酱会直接进入臀部。https://s.w.org/images/core/emoji/11/72x72/1f609.png”ALT=😉"类=“笑声”风格= "身高:1 em;最大高度:1em;“/ >。# gluteguy # glutelab < / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位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:14px;字体风格:正常;字体重量:正常;线高:17px;“目标= "“空白”> Bret”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:14px;线高:17px;“datetime = "2018-10-27T02:44:38+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/..js”></script></p><blockquote class="instagram-media”带有数据instgrm标题的数据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;边界半径:3px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 1px 10px 0rgba(0,0,0,0.15);保证金:1PX;最大宽度:658px;最小宽度:326px;填充:0;宽度:99.375%;宽度:-webkit-calc(100%-2px);宽度:钙(100%-2px);“> < 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;text-align:中心;文字修饰:没有;宽度:100%;“目标= "“空白”> < / p > < div风格= "显示:flex;flex-direction:行;对齐项目:中心;“> < div风格= "背景色:#F4F4;边界半径:50%;弯曲生长:0;高度:40px;右边距:14px;宽度:40px;“> < / div > < div风格= "显示:flex;挠曲方向:立柱;flex-grow:1;justify-content:中心;“> < div风格= "背景色:#F4F4;border - radius:4 px;弯曲生长:0;高度:14px;margin-bottom:6 px;宽度:100px;“> < / div > < div风格= "背景色:#F4F4;border - radius:4 px;弯曲生长:0;高度:14px;宽度:60 px;“></div></div></div><div.="填充:19% 0;“> < / div > < div风格= "显示:块;高度:50 px;裕度:0自动12px;宽度:50 px;“> < svg宽度= "50 px”身高= "50 px”viewBox = "0 0 60 60”version = "1.1”xmlns = "https://www.w3.org/2000/svg”xmlns:xlink = "https://www.w3.org/1999/xlink”> < g中风= "没有一个“笔划宽度= "1”填充=没有一个“fill-rule = "埃弗奇> g变换=翻译(-511.000000,- 20 000000)填充=“000000”> < g > <路径d = 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"颜色:字体类型:Arial,无衬线;字体大小:14px;字体风格:正常;粗细:550;线高:18px;“>查看Instagram</div></div><div.=上的这篇文章填充:12.5% 0;“> < / div > < div风格= "显示:flex;flex-direction:行;margin-bottom:14 px;对齐项目:中心;“>div><div.="背景色:#F4F4;边界半径:50%;高度:12.5 px;宽度:12.5 px;变换:translateX (0 px) translateY (7 px);“> < / div > < div风格= "背景色:#F4F4;高度:12.5 px;变换:旋转(-45deg)变换X(3px)变换Y(1px);宽度:12.5 px;弯曲生长:0;右边距:14px;margin-left: 2 px;“> < / div > < div风格= "背景色:#F4F4;边界半径:50%;高度:12.5 px;宽度:12.5 px;转换:.X(9px).Y(-18px);“></div></div><div.="margin-left:8 px;“> < div风格= "背景色:#F4F4;边界半径:50%;弯曲生长:0;高度:20 px;宽度:20px;“> < / div > < div风格= "宽度:0;高度:0;border-top:2 px固体透明;border-left: 6 px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.="margin-left:汽车;“> < div风格= "宽度:0 px;边框顶部:8px固体#F4F4;右边:8px实心透明;转换:翻译Y(16px);“> < / div > < div风格= "背景色:#F4F4;弯曲生长:0;高度:12 px;宽度:16 px;转换:.Y(-4px);“> < / div > < div风格= "宽度:0;高度:0;边框顶部:8px固体#F4F4;border-left:8 px固体透明;转换:.Y(-4px).X(8px);“> < / div > < / div > < / div > < p > < / > < / p > < p风格= "余量:8px 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:14px;字体风格:正常;字体重量:正常;线高:17px;文字修饰:没有;自动换行:break-word;“目标= "“空白”>最佳髋关节推力形式教学复杂。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,和脊柱,绝大多数举重运动员最好保持向前的头位,这会导致肋骨下垂和骨盆后倾。这不仅仅是向前看的眼神;整个头部必须保持向前的位置。你不是要在板凳上;椅子上方的身体质量保持相对固定,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,只有当椎间盘同时受到压缩力时,腰椎屈曲才是危险的。有这种臀部推力,臀大肌开车臀部扩展和后骨盆倾斜,竖直棘的激活显著降低。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”技巧,因为你代表失败或有点太重了,你将不可避免地拱胸部和拉长兔子的脊椎,这可能导致腰痛。⁣⁣我们有200成员Glute实验室臀部天天抽插,到目前为止,没有人受伤。考虑到重,这是令人震惊的。⁣⁣请观看视频可视化演示。\glute.\glutelabthesti.sam.</a></p><p.="颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位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:14px;字体风格:正常;字体重量:正常;线高:17px;“目标= "“空白”> Bret”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:14px;线高:17px;“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/..js”></script></p><blockquote class="instagram-media”带有数据instgrm标题的数据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;边界半径:3px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 1px 10px 0rgba(0,0,0,0.15);保证金:1PX;最大宽度:658px;最小宽度:326px;填充:0;宽度:99.375%;宽度:-webkit-calc(100%-2px);宽度:钙(100%-2px);“> < 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;text-align:中心;文字修饰:没有;宽度:100%;“目标= "“空白”> < / p > < div风格= "显示:flex;flex-direction:行;对齐项目:中心;“> < div风格= "背景色:#F4F4;边界半径:50%;弯曲生长:0;高度:40px;右边距:14px;宽度:40px;“> < / div > < div风格= "显示:flex;挠曲方向:立柱;flex-grow:1;justify-content:中心;“> < div风格= "背景色:#F4F4;border - radius:4 px;弯曲生长:0;高度:14px;margin-bottom:6 px;宽度:100px;“> < / div > < div风格= "背景色:#F4F4;border - radius:4 px;弯曲生长:0;高度:14px;宽度:60 px;“></div></div></div><div.="填充:19% 0;“> < / div > < div风格= "显示:块;高度:50 px;裕度:0自动12px;宽度:50 px;“> < svg宽度= "50 px”身高= "50 px”viewBox = "0 0 60 60”version = "1.1”xmlns = "https://www.w3.org/2000/svg”xmlns:xlink = "https://www.w3.org/1999/xlink”> < g中风= "没有一个“笔划宽度= "1”填充=没有一个“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 C55 4.814,30.41 553.148,32.076 553.148,34.131 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 M5460.657 C535.114,60.657 530.342,55.887 - 530.342,50 C530.3244.114 - 535.114,39.342 541,39.342 C546.887,39.342 - 551.658,44.114 551.658,50 C55 1.6555.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 - 524.886,41.1 - 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 - 557.115,50 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"宽度:0;高度:0;border-top:2 px固体透明;border-left: 6 px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.="margin-left:汽车;“> < div风格= "宽度:0 px;边框顶部:8px固体#F4F4;右边:8px实心透明;转换:翻译Y(16px);“> < / div > < div风格= "背景色:#F4F4;弯曲生长:0;高度:12 px;宽度:16 px;转换:.Y(-4px);“> < / div > < div风格= "宽度:0;高度:0;边框顶部:8px固体#F4F4;border-left:8 px固体透明;转换:.Y(-4px).X(8px);“> < / div > < / div > < / div > < p > < / > < / p > < p风格= "余量:8px 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:14px;字体风格:正常;字体重量:正常;线高:17px;文字修饰:没有;自动换行:break-word;“目标= "“空白”>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,以及他们如何可能导致彼此彼此相互关连。当训练最大肌肉增长,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,两者都是发展最大肌肉肥大所必需的。没有其他的会产生劣质的结果。我通常每天做1-2个练习,目的是达到某种公关,然后做其余的训练重点是感觉而不是重量。# gluteguy # glutelab < / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位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:14px;字体风格:正常;字体重量:正常;线高:17px;“目标= "“空白”> Bret”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:14px;线高:17px;“datetime = "2018-10-31T11:15:49+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/..js”></script></p><blockquote class="instagram-media”带有数据instgrm标题的数据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;边界半径:3px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 1px 10px 0rgba(0,0,0,0.15);保证金:1PX;最大宽度:658px;最小宽度:326px;填充:0;宽度:99.375%;宽度:-webkit-calc(100%-2px);宽度:钙(100%-2px);“> < 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;text-align:中心;文字修饰:没有;宽度:100%;“目标= "“空白”> < / p > < div风格= "显示:flex;flex-direction:行;对齐项目:中心;“> < div风格= "背景色:#F4F4;边界半径:50%;弯曲生长:0;高度:40px;右边距:14px;宽度:40px;“> < / div > < div风格= "显示:flex;挠曲方向:立柱;flex-grow:1;justify-content:中心;“> < div风格= "背景色:#F4F4;border - radius:4 px;弯曲生长:0;高度:14px;margin-bottom:6 px;宽度:100px;“> < / div > < div风格= "背景色:#F4F4;border - radius:4 px;弯曲生长:0;高度:14px;宽度:60 px;“></div></div></div><div.="填充:19% 0;“> < / div > < div风格= "显示:块;高度:50 px;裕度:0自动12px;宽度:50 px;“> < svg宽度= "50 px”身高= "50 px”viewBox = "0 0 60 60”version = "1.1”xmlns = "https://www.w3.org/2000/svg”xmlns:xlink = "https://www.w3.org/1999/xlink”> < g中风= "没有一个“笔划宽度= "1”填充=没有一个“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 C55 4.814,30.41 553.148,32.076 553.148,34.131 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 M5460.657 C535.114,60.657 530.342,55.887 - 530.342,50 C530.3244.114 - 535.114,39.342 541,39.342 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px;弯曲生长:0;右边距:14px;margin-left: 2 px;“> < / div > < div风格= "背景色:#F4F4;边界半径:50%;高度:12.5 px;宽度:12.5 px;转换:.X(9px).Y(-18px);“></div></div><div.="margin-left:8 px;“> < div风格= "背景色:#F4F4;边界半径:50%;弯曲生长:0;高度:20 px;宽度:20px;“> < / div > < div风格= "宽度:0;高度:0;border-top:2 px固体透明;border-left: 6 px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.="margin-left:汽车;“> < div风格= "宽度:0 px;边框顶部:8px固体#F4F4;右边:8px实心透明;转换:翻译Y(16px);“> < / div > < div风格= "背景色:#F4F4;弯曲生长:0;高度:12 px;宽度:16 px;转换:.Y(-4px);“> < / div > < div风格= "宽度:0;高度:0;边框顶部:8px固体#F4F4;border-left:8 px固体透明;转换:.Y(-4px).X(8px);“> < / div > < / div > < / div > < p > < / > < / p > < p风格= "余量:8px 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:14px;字体风格:正常;字体重量:正常;线高:17px;文字修饰:没有;自动换行:break-word;“目标= "“空白”>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,损伤史,等等。尽管如此,你应该知道你最喜爱的运动,这些运动结合起来对整个身体最有效。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,军事新闻界要求撤军,臀部臀大肌的手臂,四胞胎和臀大肌下蹲,推,火腿和臀大肌,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,我以前喜欢加权下降和下巴,但这些不适合我的身体好了。这个列表的重要性是什么?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,这是你多年来取得进展。当我能打败这些数字时,我可能有更好的体格:全蹲–315x 10_致命–500x 10_臀部推力–585x 10_长凳压力–275x 10_军用压力–185x 10_下拉–225x 10_胸围支撑排–220x 10_北欧在整个下降阶段保持控制将升降机旋转进出程序,但是千万不要把目光从适合你的大型电梯上移开。你可能更喜欢在杠铃、哑铃你可能喜欢单腿胜过双腿,你可能更喜欢某些机器,但无论情况如何,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:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位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:14px;字体风格:正常;字体重量:正常;线高:17px;“目标= "“空白”> Bret”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:14px;线高:17px;“datetime = "2018 - 11 - 03 - t10:40:13 + 00:00”> 11月3日,2018凌晨3:40PDT</time></p></div></blockquote><p><script异步src="//www.instagram.com/..js”></script></p><blockquote class="instagram-media”带有数据instgrm标题的数据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;边界半径:3px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 1px 10px 0rgba(0,0,0,0.15);保证金:1PX;最大宽度:658px;最小宽度:326px;填充:0;宽度:99.375%;宽度:-webkit-calc(100%-2px);宽度:钙(100%-2px);“> < 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;text-align:中心;文字修饰:没有;宽度:100%;“目标= "“空白”> < / p > < div风格= "显示:flex;flex-direction:行;对齐项目:中心;“> < div风格= "背景色:#F4F4;边界半径:50%;弯曲生长:0;高度:40px;右边距:14px;宽度:40px;“> < / div > < div风格= 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"“空白”>做任何流行的烈性运动,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。意见到处都是。⁣⁣有两个原因。第一,人体髋关节解剖结构和臀肌结构因人而异。什么适用于一个人不一定适用于另一个。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,宫缩时的质量,我觉得当我看到客户的臀大肌训练期间,我的感觉当我执行不同的练习,我收到客户的反馈。⁣⁣@glutelabofficial,我们每个月培训几百名客户,主要目标是建立他们的麦谷。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,但是我想让你认为更多关于他们所代表的运动模式。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,或者你更喜欢单腿按压,或者膝盖绑高宽腿按压,而不是标准腿按压。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\glute.thr.sam.8291;bootybret</a></p><p.="颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位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:14px;字体风格:正常;字体重量:正常;线高:17px;“目标= "“空白”> Bret”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:14px;线高:17px;“datetime = "2018-11-10T15:26:56+00:00> 11月10日,2018年上午7:26PST</time></p></div></blockquote><p><script异步src="//www.instagram.com/..js”></script></p><blockquote class="instagram-media”带有数据instgrm标题的数据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;边界半径:3px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 1px 10px 0rgba(0,0,0,0.15);保证金:1PX;最大宽度:658px;最小宽度:326px;填充:0;宽度:99.375%;宽度:-webkit-calc(100%-2px);宽度:钙(100%-2px);“> < 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;text-align:中心;文字修饰:没有;宽度:100%;“目标= "“空白”> < / p > < div风格= "显示:flex;flex-direction:行;对齐项目:中心;“> < div风格= "背景色:#F4F4;边界半径:50%;弯曲生长:0;高度:40px;右边距:14px;宽度:40px;“> < / div > < div风格= "显示:flex;挠曲方向:立柱;flex-grow:1;justify-content:中心;“> < div风格= "背景色:#F4F4;border - radius:4 px;弯曲生长:0;高度:14px;margin-bottom:6 px;宽度:100px;“> < / div > < 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px固体透明;变换:translateX(16 px)translateY(4 px)旋转(30度)”></div></div><div.="margin-left:汽车;“> < div风格= "宽度:0 px;边框顶部:8px固体#F4F4;右边:8px实心透明;转换:翻译Y(16px);“> < / div > < div风格= "背景色:#F4F4;弯曲生长:0;高度:12 px;宽度:16 px;转换:.Y(-4px);“> < / div > < div风格= "宽度:0;高度:0;边框顶部:8px固体#F4F4;border-left:8 px固体透明;转换:.Y(-4px).X(8px);“> < / div > < / div > < / div > < p > < / > < / p > < p风格= "余量:8px 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:14px;字体风格:正常;字体重量:正常;线高:17px;文字修饰:没有;自动换行:break-word;“目标= "“空白”>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。我有两个新的协议要分享,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。很多人这样做了一个月,看到好的结果。我最初向客户展示了@cabalstrong10,@domscottfit,@chrisannanorthrup,以及@brianna_._在7月31日做这件事。⁣⁣如果你已经做了这个,那么直到几个月过去我才会再这么做。但是你没有试过,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,我不会双重张贴协议-我一定会创建这样的图形,所以他们很容易遵循(和分享)。⁣⁣调整加载示例所示根据你的力量水平,努力打败你每周总代表。在所示的示例中,这个月的代表人数从50人增加到64人。这是渐进式超载,它构建战利品。确保你的形式和罗整个月保持不变。_编辑:这是髋部推力练习,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,你只能坚持4个星期,因为这很残酷,你不能无限期地击败PRs……换个协议。\glutelab\glute.the.sam.\bcpyramid</a></p><p.="颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位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:14px;字体风格:正常;字体重量:正常;线高:17px;“目标= "“空白”> Bret”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:14px;线高:17px;“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/..js”></script></p><blockquote class="instagram-media”带有数据instgrm标题的数据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;边界半径:3px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 1px 10px 0rgba(0,0,0,0.15);保证金:1PX;最大宽度:658px;最小宽度:326px;填充:0;宽度:99.375%;宽度:-webkit-calc(100%-2px);宽度:钙(100%-2px);“> < 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;text-align:中心;文字修饰:没有;宽度:100%;“目标= "“空白”> < / p > < div风格= "显示:flex;flex-direction:行;对齐项目:中心;“> < div风格= "背景色:#F4F4;边界半径:50%;弯曲生长:0;高度:40px;右边距:14px;宽度:40px;“> < / div > < div风格= "显示:flex;挠曲方向:立柱;flex-grow:1;justify-content:中心;“> < div风格= "背景色:#F4F4;border - radius:4 px;弯曲生长:0;高度:14px;margin-bottom:6 px;宽度:100px;“> < / div > < div风格= "背景色:#F4F4;border - radius:4 px;弯曲生长:0;高度:14px;宽度:60 px;“></div></div></div><div.="填充:19% 0;“> < / div > < div风格= "显示:块;高度:50 px;裕度:0自动12px;宽度:50 px;“> < svg宽度= "50 px”身高= "50 px”viewBox = "0 0 60 60”version = "1.1”xmlns = "https://www.w3.org/2000/svg”xmlns:xlink = "https://www.w3.org/1999/xlink”> < g中风= "没有一个“笔划宽度= "1”填充=没有一个“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 C55 4.814,30.41 553.148,32.076 553.148,34.131 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 M5460.657 C535.114,60.657 530.342,55.887 - 530.342,50 C530.3244.114 - 535.114,39.342 541,39.342 C546.887,39.342 - 551.658,44.114 551.658,50 C55 1.6555.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 - 524.886,41.1 - 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 - 557.115,50 C557.115,41.1 - 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 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C570.167,67.743 - 570.674,65.562 - 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 - 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:字体类型:Arial,无衬线;字体大小:14px;字体风格:正常;粗细:550;线高:18px;“>查看Instagram</div></div><div.=上的这篇文章填充:12.5% 0;“> < / div > < div风格= "显示:flex;flex-direction:行;margin-bottom:14 px;对齐项目:中心;“>div><div.="背景色:#F4F4;边界半径:50%;高度:12.5 px;宽度:12.5 px;变换:translateX (0 px) translateY (7 px);“> < / div > < div风格= "背景色:#F4F4;高度:12.5 px;变换:旋转(-45deg)变换X(3px)变换Y(1px);宽度:12.5 px;弯曲生长:0;右边距:14px;margin-left: 2 px;“> < / div > < div风格= "背景色:#F4F4;边界半径:50%;高度:12.5 px;宽度:12.5 px;转换:.X(9px).Y(-18px);“></div></div><div.="margin-left:8 px;“> < div风格= "背景色:#F4F4;边界半径:50%;弯曲生长:0;高度:20 px;宽度:20px;“> < / div > < div风格= "宽度:0;高度:0;border-top:2 px固体透明;border-left: 6 px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.="margin-left:汽车;“> < div风格= "宽度:0 px;边框顶部:8px固体#F4F4;右边:8px实心透明;转换:翻译Y(16px);“> < / div > < div风格= "背景色:#F4F4;弯曲生长:0;高度:12 px;宽度:16 px;转换:.Y(-4px);“> < / div > < div风格= "宽度:0;高度:0;边框顶部:8px固体#F4F4;border-left:8 px固体透明;转换:.Y(-4px).X(8px);“> < / div > < / div > < / div > < p > < / > < / p > < p风格= "余量:8px 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:14px;字体风格:正常;字体重量:正常;线高:17px;文字修饰:没有;自动换行:break-word;“目标= "“空白”>这是我几个月前共享的下降阶梯协议。壹贰官方网站这可能是我们在@glutelaboffice上发现的最流行的谷物耗竭。我的教练@arbryce和@alex.sterner实际上提出了锻炼,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例膝盖带状仰卧外展,然后是14和14,然后13和13,然后是12和12,直到你得到1和1。这是残酷的,烧毁战利品没有其他的。街上流传着这样一句话:有些人可以不休息地连续跑20圈。我不停地几乎做不了10件事。感谢@just_drea_marie和@leidatorno,我的模型。编辑:这每周做一次,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)。#glute.#glutelab#bcladder</a></p><p.="颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位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:14px;字体风格:正常;字体重量:正常;线高:17px;“目标= "“空白”> Bret”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:14px;线高:17px;“datetime = "2018 - 11 - 19 t16:06:00 + 00:00”> 11月19日2018年上午8:06PST</time></p></div></blockquote><p><script异步src="//www.instagram.com/..js”></script></p><blockquote class="instagram-media”带有数据instgrm标题的数据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;边界半径:3px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 1px 10px 0rgba(0,0,0,0.15);保证金:1PX;最大宽度:658px;最小宽度:326px;填充:0;宽度:99.375%;宽度:-webkit-calc(100%-2px);宽度:钙(100%-2px);“> < 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;text-align:中心;文字修饰:没有;宽度:100%;“目标= "“空白”> < / p > < div风格= "显示:flex;flex-direction:行;对齐项目:中心;“> < div风格= "背景色:#F4F4;边界半径:50%;弯曲生长:0;高度:40px;右边距:14px;宽度:40px;“> < / div > < div风格= "显示:flex;挠曲方向:立柱;flex-grow:1;justify-content:中心;“> < div风格= "背景色:#F4F4;border - radius:4 px;弯曲生长:0;高度:14px;margin-bottom:6 px;宽度:100px;“> < / div > < div风格= "背景色:#F4F4;border - radius:4 px;弯曲生长:0;高度:14px;宽度:60 px;“></div></div></div><div.="填充:19% 0;“> < / div > < div风格= "显示:块;高度:50 px;裕度:0自动12px;宽度:50 px;“> < svg宽度= "50 px”身高= "50 px”viewBox = "0 0 60 60”version = "1.1”xmlns = "https://www.w3.org/2000/svg”xmlns:xlink = "https://www.w3.org/1999/xlink”> < g中风= "没有一个“笔划宽度= "1”填充=没有一个“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 C55 4.814,30.41 553.148,32.076 553.148,34.131 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 M5460.657 C535.114,60.657 530.342,55.887 - 530.342,50 C530.3244.114 - 535.114,39.342 541,39.342 C546.887,39.342 - 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"“空白”>哪个比较好:杠铃臀部推进还是杠铃臀部悬吊?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。”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,随着时间的流逝,通过调整脚和站姿的宽度,以及改变你的机械结构,你经常可以学会更多地感觉到运动。如果你觉得这两种运动对面筋的作用相似,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通过更大的运动范围和杠铃距离移动臀部。如果你使用高一点的长凳和/或抬起双脚,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。你会注意到,臀部推力比臀肌桥的作用更大,但显示出同样量的臀肌,火腿,和内收肌活动。然而,这些数据估计根据4个人和实验条件没有控制。在未来,我将开展并公布一项调查这两者的研究,以便数据更准确,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,或者相反的超变异。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,猛攻,一个硬举,或者早上好变化。你也应该加强绑架和外部旋转。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:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位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:14px;字体风格:正常;字体重量:正常;线高:17px;“目标= "“空白”> Bret”Glute家伙”康特拉斯博士< / >(@bretcontreras1)<时间风格= 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px固体透明;border-left: 6 px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.="margin-left:汽车;“> < div风格= "宽度:0 px;边框顶部:8px固体#F4F4;右边:8px实心透明;转换:翻译Y(16px);“> < / div > < div风格= "背景色:#F4F4;弯曲生长:0;高度:12 px;宽度:16 px;转换:.Y(-4px);“> < / div > < div风格= "宽度:0;高度:0;边框顶部:8px固体#F4F4;border-left:8 px固体透明;转换:.Y(-4px).X(8px);“> < / div > < / div > < / div > < p > < / > < / p > < p风格= "余量:8px 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:14px;字体风格:正常;字体重量:正常;线高:17px;文字修饰:没有;自动换行:break-word;“目标= "“空白”>这是我最重要的一个职位,我要用我的驴4'11”和96磅端小@nikizager为例。⁣⁣照片显示她的进步从去年到今年。她开始Glute队八个月前,但不一致,平均每月的会议。壹贰官方网站四个月前,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。这是当我镇压,并开始有Niki火车与我本人一对一。五个星期,我们只做了7项运动:臀部推进,北欧火腿卷(NHCs),机座髋外展,军事新闻,下巴紧握长凳,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磅减去3组12磅,到245磅减去3组12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。她从能在军事媒体上用45磅的酒吧表演3次转为用酒吧表演15次,用55磅表演5次。她从能够执行3体重下巴ups 8和4代表10多磅。她cg板凳和倒行也大大改善。在整个过程中,她体重达96磅。⁣⁣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?只是通过渐进过载的稳定重新编译。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。但如果你厌倦了转动轮子,在整个过程中感到痛苦,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:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位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:14px;字体风格:正常;字体重量:正常;线高:17px;“目标= "“空白”> Bret”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:14px;线高:17px;“datetime = "2018-11-26T17:04:15+00:00> 11月26日,2018年上午9:04PST</time></p></div></blockquote><p><script异步src="//www.instagram.com/..js”></script></p><blockquote class="instagram-media”带有数据instgrm标题的数据instgrm-permalink="https://www.instagram.com/p/Bq_RsZ4nUIt/?utm_source = 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< / svg > < / div > < div风格= "padding-top:8 px;“> < div风格= "颜色:字体类型:Arial,无衬线;字体大小:14px;字体风格:正常;粗细:550;线高:18px;“>查看Instagram</div></div><div.=上的这篇文章填充:12.5% 0;“> < / div > < div风格= "显示:flex;flex-direction:行;margin-bottom:14 px;对齐项目:中心;“>div><div.="背景色:#F4F4;边界半径:50%;高度:12.5 px;宽度:12.5 px;变换:translateX (0 px) translateY (7 px);“> < / div > < div风格= "背景色:#F4F4;高度:12.5 px;变换:旋转(-45deg)变换X(3px)变换Y(1px);宽度:12.5 px;弯曲生长:0;右边距:14px;margin-left: 2 px;“> < / div > < div风格= "背景色:#F4F4;边界半径:50%;高度:12.5 px;宽度:12.5 px;转换:.X(9px).Y(-18px);“></div></div><div.="margin-left:8 px;“> < div风格= "背景色:#F4F4;边界半径:50%;弯曲生长:0;高度:20 px;宽度:20px;“> < / div > < div风格= "宽度:0;高度:0;border-top:2 px固体透明;border-left: 6 px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.="margin-left:汽车;“> < div风格= "宽度:0 px;边框顶部:8px固体#F4F4;右边:8px实心透明;转换:翻译Y(16px);“> < / div > < div风格= "背景色:#F4F4;弯曲生长:0;高度:12 px;宽度:16 px;转换:.Y(-4px);“> < / div > < div风格= "宽度:0;高度:0;边框顶部:8px固体#F4F4;border-left:8 px固体透明;转换:.Y(-4px).X(8px);“> < / div > < / div > < / div > < p > < / > < / p > < p风格= "余量:8px 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:14px;字体风格:正常;字体重量:正常;线高:17px;文字修饰:没有;自动换行:break-word;“目标= "“空白”>过去几周,我发布了公元前公元前金字塔和梯子协议。在我向追随者介绍协议之前,我在@glutelabofficial测试出来。@chrisannanorthrup和@brianna_._执行Glute火腿销毁协议,并使用了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。⁣⁣为你选择合适的加载臀部把集是任意的,但是试着挑选一些能让你完成5-15次任务的。⁣⁣这是连续4周每周执行一次,其目标是增加你暂停臀部推进时的总重复次数。⁣⁣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:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位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:14px;字体风格:正常;字体重量:正常;线高:17px;“目标= "“空白”> Bret”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:14px;线高:17px;“datetime = "2018-12-05T02:21:34+00:00> 12月4日,2018下午6:21PST</time></p></div></blockquote><p><script异步src="//www.instagram.com/..js”></script></p><blockquote class="instagram-media”带有数据instgrm标题的数据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;边界半径:3px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 1px 10px 0rgba(0,0,0,0.15);保证金:1PX;最大宽度:658px;最小宽度:326px;填充:0;宽度:99.375%;宽度:-webkit-calc(100%-2px);宽度:钙(100%-2px);“> < 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;text-align:中心;文字修饰:没有;宽度:100%;“目标= "“空白”> < / p > < div风格= "显示:flex;flex-direction:行;对齐项目:中心;“> < div风格= "背景色:#F4F4;边界半径:50%;弯曲生长:0;高度:40px;右边距:14px;宽度:40px;“> < / div > < div风格= "显示:flex;挠曲方向:立柱;flex-grow:1;justify-content:中心;“> < div风格= "背景色:#F4F4;border - radius:4 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"“空白”>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,但是还没有意识到还有更好的方法。⁣⁣现在我处理数以百计的比基尼的竞争对手,我被风吹走教练是多么可怕。这个周期是:1_你努力工作,自己增加肌肉量。⁣2⃣教练规定你大量的有氧运动和让你出奇的低热量饮食。阻力训练常规吸和教练从不看着表单或问你进步。⁣3⃣运行你的教练你在地上,但是你看起来真的很不错,因为你在与教练一起工作之前自己做了很多努力。⁣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,在每个连续的和你看起来有点糟糕。_5_既然你正在失去肌肉,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。这些教练之所以做得好,唯一的原因是他们继承了已经成功的客户,他们招揽了数百名客户,并突出了少数几个位置不错的客户,和/或推动药物对他们的竞争对手。_适当的渐进式阻力训练应该是任何体格选手计划的支柱。肌肉创造形状并促进新陈代谢。⁣# gluteguy # glutelab < / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位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:14px;字体风格:正常;字体重量:正常;线高:17px;“目标= "“空白”> Bret”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:14px;线高:17px;“datetime = "2018-12-10T19:59:35+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/..js”></script></p><span类="et_bloom_bottom_trigger”> < / span > < p > <一rel = "诺福洛尔HREF=//www.cpolster.com/Decmber-.-post/”> 12月随机文章< / >第一次出现在< rel = "诺福洛尔HREF=//www.cpolster.com”>12bet备用Bret Contreras</a>.</p> //www.cpolster.com/december-random-post/feed/ 0 8周的臀部推力/腿伸展/北欧火腿卷曲实验 //www.cpolster.com/8周臀部推力腿伸展北欧火腿卷曲实验/ //www.cpolster.com/8周臀部推力腿伸展北欧火腿卷曲实验/#. 妈,2018年12月10 07:17:26 + 0000 杰米德弗雷 Glute实验室的实验 格鲁特训练 臀大肌 //www.cpolster.com/?p = 36667 < p >更新:一个月前,我写这个博客但是有人入侵了我的博客,所以我无法发布。自从进行这个实验以来的四个星期里,我继续写着.[/p><p>帖子.<rel="诺福洛尔HREF=//www.cpolster.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 = "诺福洛尔HREF=//www.cpolster.com”>12bet备用Bret Contreras</a>.</p> < div > < p > < span = "风格颜色:# ff0000;“> <强> <我>更新:一个月前,我写这个博客但是有人入侵了我的博客,所以我无法发布。自从进行这个实验以来的四个星期里,尽管每周只做1-2次硬盘练习,我还是坚持打平了许多下蹲和致命的纪录,而且我还是无痛的。</i></.></.></p><hr/></div><div><p>蹲姿和致命的蹲姿是我记忆中长久以来的食物。但在过去的几年中,壹贰官方网站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-image-36678对准中心SRC=//www.cpolster.com/wp content/uploads/gd - 300 x169.png”ALT=“宽度=373“身高= "210“SRCSET=//www.cpolster.com/wp content/uploads/gd - 300 x169.png 300 w,//www.cpolster.com/wp content/uploads/gd - 150 x85.png 150 w,//www.cpolster.com/wp content/uploads/gd - 1024 x577.png 1024 w,//www.cpolster.com/wp content/uploads/gd - 610 x344.png 610 w,//www.cpolster.com/wp-content/uploads/GD.png 1136w”尺寸=(最大宽度:373px)100vw,373 px”/ > < / p > < p >出于这个原因,我决定开始一个实验。在意识到史密斯机允许我臀部推力无痛,最近收到Glute驱动器,这也在我的膝盖感觉很好,我想看看如果我只做臀部推举,除了下蹲和致命的力量,我的腿和臀部会发生什么变化,腿部伸展,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,我使用一个高凳子比正常。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-image-36679对准中心SRC=//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-12-09-at-11.00.58-PM-300x222.png”ALT=“宽度=336”身高= "249”SRCSET=//www.cpolster.com/wp content/uploads/screen -射- 2018 - 12 - 09 - - 11.00.58 pm - 300 x222.png 300 w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-12-09-at-11.00.58-PM-150x111.png 150w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-12-09-at-11.00.58-PM-610x452.png 610w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 12 - 09 - - 11.00.58 pm.png 662 w”尺寸=(最大宽度:336px)100vw,336 px”/ > < / p > < p >在过去的8周,我的训练很精彩。任何下背部和膝盖的疼痛都消失了,而且我的锻炼很有成效。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组腿部伸展,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。这比我习惯的重复次数要多得多,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,深蹲和硬举运动模式确实感觉不自然。事实上,我感到非常不协调、尴尬——类似于我曾经的感受几十年前当我第一次学习,但我的力量还在。</p><p><img class="wp-image-36680对准中心SRC=//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-12-09-at-11.01.14-PM-300x225.png”ALT=“宽度=343”身高= "257“SRCSET=//www.cpolster.com/wp content/uploads/screen -射- 2018 - 12 - 09 - - 11.01.14 pm - 300 x225.png 300 w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 12 - 09 - - 11.01.14 pm - 150 x113.png 150 w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-12-09-at-11.01.14-PM-610x458.png 610w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 12 - 09 - - 11.01.14 pm.png 658 w”尺寸=(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,北欧火腿卷曲强度,史密斯机器和Glute Drive臀部推力。我相信我的臀部在这段时间里略有增加,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,这次没有疼痛。疼痛抑制肌肉活动,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壹贰官方网站从臀部推下蹲,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.I look forward to hearing back from some of my followers to see if they experience similar results from this routine.</p><h2>The Program</h2><h4><b>Monday and Thursday: </b></h4><ul><li><h4><span style="颜色:“> 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:“> 4套腿扩展10 - 20代表< / span > < / h4 > < /李> <李> < h4 > <跨风格= "颜色:“>4套北欧火腿卷发(3-5次)或躺着或坐着的腿卷发(10-20次)</.></h4></li></ul><h2>博客的视频讨论</h2><p><iframe宽度="1080”身高= "608”SRC=https://www.youtube.com/embed/j19Tnj4BYbI?特点= oembed”帧边缘= "0”允许=加速度计;播放;加密媒体;陀螺仪;画中画”允许全屏></iframe></p></div><span类="et_bloom_bottom_trigger”> < / span > < p > <一rel = "诺福洛尔HREF=//www.cpolster.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 = "诺福洛尔HREF=//www.cpolster.com”>12bet备用Bret Contreras</a>.</p> //www.cpolster.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.cpolster.com/podcasts-2018/ //www.cpolster.com/podcasts-2018/#respond 结婚,2018年10月31日18:41:24+0000 杰米德弗雷 培训理念 未分类的 //www.cpolster.com/?p = 35776 这里是我过去一年来当过嘉宾的播客:扎克·伊文-艾什的《坚强的生活》播客——指导乔·德弗朗科播客的艺术——…</p><p>帖子<a rel="诺福洛尔HREF=//www.cpolster.com/podcasts-2018/”>播客2018 < / >第一次出现在< rel = "诺福洛尔HREF=//www.cpolster.com”>12bet备用Bret Contreras</a>.</p> < p >这是播客,在过去的一年里我一直在一个客人:< / p > < ol > <李> <强>强和扎克一起生活播客Even-Esh < /强> - < a href = "https://player.fm/series/the -扎克-甚至数量-强-生活- podcast/ep - 157 - bret孔特雷拉斯-的-艺术-力量教练”>(强度)的艺术指导< / > < /李> <李> <强>乔DeFranco播客< /强> - < a href = "https://www.defrancos..com/bret-contreras-119/”>12bet备用 Bret孔特雷拉斯,博士——不仅仅是“Glute家伙”</a></li><li><.><Renegade Radio with Jay Ferruggia</.>-<a href="http://jasonferruggia.com/science-building-muscle-bret-contreras-episode-185/”>用Bret Contreras建立肌肉的科学</a></li><li><12bet备用.>>BarbellshhredPodcast</.>-<href="https://shruggedcollective.com/contreras/”>臀大肌,臀大肌,和更多的臀大肌与布雷特·康特拉斯”12bet备用Glute家伙”</a></li><li><.><justFlyPerformancePodcast</.>-<href="https://www.just -飞- sports.com/podcast - 89 -乔尔- smith/”>速度和力量训练问答和史密斯乔尔< / > < /李> <李> <强>梦想板播客< /强> - < a href = "https://www.thevisionboardpodcast.com/.-post/contreras”>第152集-Bret Con12bet备用treras</a></li><li><.> Mind Muscle Project</.>-<href="https://www.stitcher.com/podcast/.-.-project-2/.-.-project/e/53748855?播放= true”>如何在与Bret Contreras</a></li><li><.>Business 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Con12bet备用treras</a></li><li><.>每周BJ播客与BJ Gaddour</.>-<href="https://theweeklybj.podbean.com/e/ep4-get-some-ass-with-bret-the-glute-guy-contreras/”>获得一些与Bret屁股”Glute家伙”李孔特雷拉斯< / > < / > <李> <强>深奥异常播客< /强> - < a href = "https://.cloud.com/user-6453540/episode-020-bret-contreras-glute-.cs-.-of hypertrophy-.ing-dysfunction”> Glute力学,肥厚和消退性功能障碍的机制</a></li><li><.>健身和生活方式播客</.>-<href="https://..whooshkaa.com/episode?id = 249712”>谷氨酸训练错误及如何纠正它们</a></li><li><.>>恢复更强的播客</.>-<href="http://.vestronger.com/2018/07/21/podcast-112-bret-contreras-a-key-.-for-hypertrophy-.-.on/”>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/watch?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-./”>12bet备用Bret Contreras.——《暴躁的家伙》</a></li><li><.>迈克·巴贝尔:科学与美学播客</.>.--<href=.“。https://www.youtube.com/watch?V= WXHILUU9GPU>采访Bret孔特雷拉斯< / 12bet备用> < 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>这是链接的文章我觉得很有壹贰官方网站趣,我参加过的所有播客,在过去的几个月里,我最好的Instagram帖子。</p><hr/><h2 cl壹贰官方网站ass="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.strongerby..com/.-./”>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。本研究的目的是评价低运动负荷、低运动负荷、低运动负荷、低运动负荷、低运动负荷、低运动负荷、低运动负荷、低运动负荷、低运动负荷、低运动负荷、低运动负荷、低运动负荷、低运动负荷中度,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="文本对齐:居中;“>野兽健身无线电< / h2 > < p > < img类= "wp -图像- 36398 aligncenter”SRC=//www.cpolster.com/wp content/uploads/screen -射- 2018 - 10 - 10 - 5.56.28 - pm - 1024 x482.png”ALT=“宽度=454”身高= "214”SRCSET=//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-10-at-5.56.28-PM-1024x482.png 1024w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 10 - 10 - 610 - 5.56.28 pm - 610 x287.png w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 10 - 10 - 150 - 5.56.28 pm - 150 x71.png w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 10 - 10 - 300 - 5.56.28 pm - 300 x141.png w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-10-at-5.56.28-PM-600x282.png 600w”尺寸=(max-width:454 px)100年大众,454 px”/></p><p>In<href="https://www.mixcloud.com/beastfitnessradiospodcast/bret-contreras-the-glute-./”> < / >播客,我们谈论运动变化的重要性,个体对运动的反应,and optimal training frequency.</p><h2 style="文本对齐:居中;“>迈克杠铃:科学和美学< / h2 > < p > < img class = "中等大小wp -图像- 36414 aligncenter”SRC=//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-10-11-at-2.06.33-PM-300x256.png”ALT=“宽度=300”身高= "256“SRCSET=//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-10-11-at-2.06.33-PM-300x256.png 300w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 10 - 11 - 610 - 2.06.33 pm - 610 x520.png w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 10 - 11 - 150 - 2.06.33 pm - 150 x128.png w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-10-11-at-2.06.33-PM-600x511.png 600w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 10 - 11 - 946 - 2.06.33 pm.png w”尺寸=(最大宽度:300px)100vw,“300 px”/></p><p>In<href="https://www.youtube.com/watch?V= WXHILUU9GPU> < / >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。文本对齐:居中;“>肌肉学院< / h2 > < p > < img类= "对准中心wp-image-36435SRC=//www.cpolster.com/wp content/uploads/screen -射- 2018 - 10 - 15 - - 5.24.28 pm.png”ALT=“宽度=472”身高= "155”SRCSET=//www.cpolster.com/wp content/uploads/screen -射- 2018 - 10 - 15 - 5.24.28 pm.png 900 w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-10-15-at-5.24.28-PM-150x49.png 150w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 10 - 15 - 5.24.28 pm - 610 x201.png 610 w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-10-15-at-5.24.28-PM-300x99.png 300w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 10 - 15 - 5.24.28 pm - 600 x197.png 600 w”尺寸=(max-width:472 px)100年大众,“42PX”/></p><p>In<href="https://youtu.be/4RcEKRRBOyA”> < / >播客,我们讨论什么运动是最好的锻炼肌肉,如何平衡mind-muscle连接和提高更多的重量,更多。</p><h2风格="文本对齐:居中;“>竞争优势:健身未经审查的< / h2 > < p > < img class = "对准中心wp-image-36461SRC=//www.cpolster.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.cpolster.com/wp content/uploads/screen -射- 2018 - 10 - 21 - 9.50.52 pm - 1024 x424.png 1024 w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 10 - 21 - 9.50.52 pm - 150 x62.png 150 w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-10-21-at-9.50.52-PM-300x124.png 300w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-10-21-at-9.50.52-PM-610x252.png 610w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 10 - 21 - 9.50.52 pm - 600 x248.png 600 w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-10-21-at-9.50.52-PM.png 1068w”尺寸=(max-width: 433 px) 100年大众,433 px”/></p><p>In<href="http://thecompetitiveedgefitnessuncensored.libsyn.com/s2-episode-10-learn-how-to-increase-your-peach-with-the-glute-guy-bret-contreras”> < / >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”带有数据instgrm标题的数据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;边界半径:3px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 1px 10px 0rgba(0,0,0,0.15);保证金:1PX;最大宽度:658px;最小宽度:326px;填充:0;宽度:99.375%;宽度:-webkit-calc(100%-2px);宽度:钙(100%-2px);“> < 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;text-align:中心;文字修饰:没有;宽度:100%;“目标= "“空白”> < / p > < div风格= "显示:flex;flex-direction:行;对齐项目:中心;“> < div风格= "背景色:#F4F4;边界半径:50%;弯曲生长:0;高度:40px;右边距:14px;宽度:40px;“> < / div > < div风格= "显示:flex;挠曲方向:立柱;flex-grow:1;justify-content:中心;“> < div风格= "背景色:#F4F4;border - radius:4 px;弯曲生长:0;高度:14px;margin-bottom:6 px;宽度:100px;“> < / div > < div风格= "背景色:#F4F4;border - radius:4 px;弯曲生长:0;高度:14px;宽度:60 px;“></div></div></div><div.="填充:19% 0;“> < / div > < div风格= "显示:块;高度:50 px;裕度:0自动12px;宽度:50 px;“> < svg宽度= "50 px”身高= "50 px”viewBox = "0 0 60 60”version = "1.1”xmlns = "https://www.w3.org/2000/svg”xmlns:xlink = "https://www.w3.org/1999/xlink”> < g中风= "没有一个“笔划宽度= "1”填充=没有一个“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 C55 4.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 - 556.869,37.852 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000;字体类型:Arial,无衬线;字体大小:14px;字体风格:正常;字体重量:正常;线高:17px;文字修饰:没有;自动换行:break-word;“目标= "“空白”>下面是臀部推力传销我近来一直开我的一些客户。我有他们每个人执行这个协议为4周每周如下:< img src = "https://s.w.org/images/core/emoji/11/72x72/25aa.png”ALT=▪“类=“笑声”风格= "身高:1 em;最大高度:1em;“/>Set 1:选择一个负载,可以执行大约15次。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。设置4:选择一个可以执行大约20次的负载(知道此时您已经疲劳了,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=“笑声”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=“笑声”风格= "身高:1 em;最大高度:1em;“女士们用的大约是225磅,175LBS,325磅,为每个组和185磅,分别。这些是你将坚持整个4周的负担。执行每一组接近失败,休息大约3分钟组1和2和2和3之间集3和4之间,2分钟。把每周的销售代表总数加起来。IMG SRC=https://s.w.org/images/core/emoji/11/72x72/25aa.png”ALT=▪“类=“笑声”风格= "身高:1 em;最大高度:1em;“/ >在第一周,你可能会得到大约50总代表。第2周,争取约60总代表。在星期3,推动总代表约65,在第4周,70年的总代表。IMG SRC=https://s.w.org/images/core/emoji/11/72x72/25aa.png”ALT=▪“类=“笑声”风格= "身高:1 em;最大高度:1em;“/ >这是一个很棒的形式的进步超载,你在每一个代表范围正在变得越来越大。确保你不要诉诸”垃圾”代表;你想要一个好的完全停摆脊柱力学。你可以按下代表之间的酒吧或在空中倒车,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=“笑声”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。你可以而且应该在一周内增加1-2天的髋关节推力,然而,但是要跟暂停代表一起去,B-stance,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=“笑声”风格= "身高:1 em;最大高度:1em;“/ >强大的Bret成员,你会在第一天做这件事,所以做好准备;你也会做@therock把协议的第三天。IMG SRC=org/./core/emoji/11/72x72/1f608.png”ALT=😈"类=“笑声”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=“笑声”风格= "身高:1 em;最大高度:1em;“/ > @cabalstrong10感谢我的模型,@domscottfit,@chrisannanorthrup,和@brianna_._他们现在在第三周,正忙得不可开交。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:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位https://www.instagram.com/bretcontreras1/?utm_source = ig_embed&utm_medium 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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 C570.966,59.17 571,58.147 571,50 C571,41.851 - 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:字体类型:Arial,无衬线;字体大小:14px;字体风格:正常;粗细:550;线高:18px;“>查看Instagram</div></div><div.=上的这篇文章填充:12.5% 0;“> < / div > < div风格= "显示:flex;flex-direction:行;margin-bottom:14 px;对齐项目:中心;“>div><div.="背景色:#F4F4;边界半径:50%;高度:12.5 px;宽度:12.5 px;变换:translateX (0 px) translateY (7 px);“> < / div > < div风格= "背景色:#F4F4;高度:12.5 px;变换:旋转(-45deg)变换X(3px)变换Y(1px);宽度:12.5 px;弯曲生长:0;右边距:14px;margin-left: 2 px;“> < / div > < div风格= "背景色:#F4F4;边界半径:50%;高度:12.5 px;宽度:12.5 px;转换:.X(9px).Y(-18px);“></div></div><div.="margin-left:8 px;“> < div风格= "背景色:#F4F4;边界半径:50%;弯曲生长:0;高度:20 px;宽度:20px;“> < / div > < div风格= "宽度:0;高度:0;border-top:2 px固体透明;border-left: 6 px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.="margin-left:汽车;“> < div风格= "宽度:0 px;边框顶部:8px固体#F4F4;右边:8px实心透明;转换:翻译Y(16px);“> < / div > < div风格= "背景色:#F4F4;弯曲生长:0;高度:12 px;宽度:16 px;转换:.Y(-4px);“> < / div > < div风格= "宽度:0;高度:0;边框顶部:8px固体#F4F4;border-left:8 px固体透明;转换:.Y(-4px).X(8px);“> < / div > < / div > < / div > < p > < / > < / p > < p风格= "余量:8px 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:14px;字体风格:正常;字体重量:正常;线高:17px;文字修饰:没有;自动换行:break-word;“目标= "“空白”> 2014年,我与我的实习生@serrano.fits和@joeypercia进行了试点实验。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。查看glute活动在扩展时还是尽量不要使用你的臀大肌:MVIC的6%到38%。这是相同的负载,努力,速度,和形式。但是这种增强的活动是否转化为更大的肌肉肥大?我的好友@bradschoenfeldphd和我最近进行了一项训练研究,表明当参与者将注意力集中在肌肉(内部)而不是环境(外部)时,二头肌会变得更大。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。长期以来,健美运动员一直吹嘘精神肌肉联系的重要性,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:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位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:14px;字体风格:正常;字体重量:正常;线高:17px;“目标= "“空白”> Bret”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:14px;线高:17px;“datetime = "2018-08-08T12:41:58+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/..js”></script></p><blockquote class="instagram-media”带有数据instgrm标题的数据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;边界半径:3px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 1px 10px 0rgba(0,0,0,0.15);保证金:1PX;最大宽度:658px;最小宽度:326px;填充:0;宽度:99.375%;宽度:-webkit-calc(100%-2px);宽度:钙(100%-2px);“> < 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;text-align:中心;文字修饰:没有;宽度:100%;“目标= "“空白”> < / p > < div风格= "显示:flex;flex-direction:行;对齐项目:中心;“> < div风格= "背景色:#F4F4;边界半径:50%;弯曲生长:0;高度:40px;右边距:14px;宽度:40px;“> < / div > < div风格= "显示:flex;挠曲方向:立柱;flex-grow:1;justify-content:中心;“> < div风格= "背景色:#F4F4;border - radius:4 px;弯曲生长:0;高度:14px;margin-bottom:6 px;宽度:100px;“> < / div > < div风格= "背景色:#F4F4;border - radius:4 px;弯曲生长:0;高度:14px;宽度:60 px;“></div></div></div><div.="填充:19% 0;“> < / div > < div风格= "显示:块;高度:50 px;裕度:0自动12px;宽度:50 px;“> < svg宽度= "50 px”身高= "50 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px;宽度:16 px;转换:.Y(-4px);“> < / div > < div风格= "宽度:0;高度:0;边框顶部:8px固体#F4F4;border-left:8 px固体透明;转换:.Y(-4px).X(8px);“> < / div > < / div > < / div > < p > < / > < / p > < p风格= "余量:8px 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:14px;字体风格:正常;字体重量:正常;线高:17px;文字修饰:没有;自动换行:break-word;“目标= "“空白”运动变异存在于不稳定到稳定的连续统上。对于下身基于地面的运动,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,可能是在史密斯或板载杠杆装置上。传统的杠铃变体将躺在两个极端之间。这篇文章的重点是讨论稳定性在激发力量和肥厚适应中所起的作用。适应力强,这都是特异性。摇摆训练会使你在摇摆训练中表现最强。杠铃式蹲姿和极限举重会让你成为举重运动中的佼佼者。机器训练将使你在机器训练方面最强。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?我们需要更多的数据。这同样适用于转移性能。为了改进爆炸行为,不稳定是次要的,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。我们在Glute实验室进行了大量的平板杠杆练习,取得了很大的成功。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来告诉我们什么最能锻炼肌肉,什么最适合运动项目,不过不是杠铃就是装盘子的机器,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,只要确保始终包括稳定的变体!# gluteguy # glutelab < / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位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:14px;字体风格:正常;字体重量:正常;线高:17px;“目标= "“空白”> Bret”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:14px;线高:17px;“datetime = "2018-08-16T20:06:49+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/..js”></script></p><blockquote class="instagram-media”带有数据instgrm标题的数据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;边界半径:3px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 1px 10px 0rgba(0,0,0,0.15);保证金:1PX;最大宽度:658px;最小宽度:326px;填充:0;宽度:99.375%;宽度:-webkit-calc(100%-2px);宽度:钙(100%-2px);“> < 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;text-align:中心;文字修饰:没有;宽度:100%;“目标= "“空白”> < / p > < div风格= "显示:flex;flex-direction:行;对齐项目:中心;“> < div风格= "背景色:#F4F4;边界半径:50%;弯曲生长:0;高度:40px;右边距:14px;宽度:40px;“> < / div > < div风格= "显示:flex;挠曲方向:立柱;flex-grow:1;justify-content:中心;“> < div风格= "背景色:#F4F4;border - radius:4 px;弯曲生长:0;高度:14px;margin-bottom:6 px;宽度:100px;“> < / div > < div风格= "背景色:#F4F4;border - radius:4 px;弯曲生长:0;高度:14px;宽度:60 px;“></div></div></div><div.="填充:19% 0;“> < / div > < div风格= "显示:块;高度:50 px;裕度:0自动12px;宽度:50 px;“> < svg宽度= "50 px”身高= "50 px”viewBox = "0 0 60 60”version = "1.1”xmlns = "https://www.w3.org/2000/svg”xmlns:xlink = "https://www.w3.org/1999/xlink”> < g中风= "没有一个“笔划宽度= "1”填充=没有一个“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 C55 4.814,30.41 553.148,32.076 553.148,34.131 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 M5460.657 C535.114,60.657 530.342,55.887 - 530.342,50 C530.3244.114 - 535.114,39.342 541,39.342 C546.887,39.342 - 551.658,44.114 551.658,50 C55 1.6555.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 - 524.886,41.1 - 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 - 557.115,50 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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 C570.966,59.17 571,58.147 571,50 C571,41.851 - 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:字体类型:Arial,无衬线;字体大小:14px;字体风格:正常;粗细:550;线高:18px;“>查看Instagram</div></div><div.=上的这篇文章填充:12.5% 0;“> < / div > < div风格= "显示:flex;flex-direction:行;margin-bottom:14 px;对齐项目:中心;“>div><div.="背景色:#F4F4;边界半径:50%;高度:12.5 px;宽度:12.5 px;变换:translateX (0 px) translateY (7 px);“> < / div > < div风格= "背景色:#F4F4;高度:12.5 px;变换:旋转(-45deg)变换X(3px)变换Y(1px);宽度:12.5 px;弯曲生长:0;右边距:14px;margin-left: 2 px;“> < / div > < div风格= "背景色:#F4F4;边界半径:50%;高度:12.5 px;宽度:12.5 px;转换:.X(9px).Y(-18px);“></div></div><div.="margin-left:8 px;“> < div风格= "背景色:#F4F4;边界半径:50%;弯曲生长:0;高度:20 px;宽度:20px;“> < / div > < div风格= "宽度:0;高度:0;border-top:2 px固体透明;border-left: 6 px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.="margin-left:汽车;“> < div风格= "宽度:0 px;边框顶部:8px固体#F4F4;右边:8px实心透明;转换:翻译Y(16px);“> < / div > < div风格= "背景色:#F4F4;弯曲生长:0;高度:12 px;宽度:16 px;转换:.Y(-4px);“> < / div > < div风格= "宽度:0;高度:0;边框顶部:8px固体#F4F4;border-left:8 px固体透明;转换:.Y(-4px).X(8px);“> < / div > < / div > < / div > < p > < / > < / p > < p风格= "余量:8px 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:14px;字体风格:正常;字体重量:正常;线高:17px;文字修饰:没有;自动换行:break-word;“目标= "“空白”>我的很多兄弟的压电陶瓷,拉特解决,的手臂,腿部训练掌握,但缺乏臀部训练。如果你希望面筋更结实,但不太确定该怎么做,这里有一些你可以尝试的东西。(女士们,显然,这些策略对你也有效,但你们中的许多人已经在这么做了。)标明你的伙伴。# glutelab # gluteguy < / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位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:14px;字体风格:正常;字体重量:正常;线高:17px;“目标= "“空白”> Bret”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:14px;线高:17px;“datetime = "2018 - 08 - 23 t12:31:15 + 00:00”> 8月23日,2018凌晨5:31PDT</time></p></div></blockquote><p><script异步src="//www.instagram.com/..js”></script></p><blockquote class="instagram-media”带有数据instgrm标题的数据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;边界半径:3px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 1px 10px 0rgba(0,0,0,0.15);保证金:1PX;最大宽度:658px;最小宽度:326px;填充:0;宽度:99.375%;宽度:-webkit-calc(100%-2px);宽度:钙(100%-2px);“> < 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;text-align:中心;文字修饰:没有;宽度:100%;“目标= "“空白”> < / p > < div风格= "显示:flex;flex-direction:行;对齐项目:中心;“> < div风格= "背景色:#F4F4;边界半径:50%;弯曲生长:0;高度:40px;右边距:14px;宽度:40px;“> < / div > < div风格= "显示:flex;挠曲方向:立柱;flex-grow:1;justify-content:中心;“> < div风格= "背景色:#F4F4;border - radius:4 px;弯曲生长:0;高度:14px;margin-bottom:6 px;宽度:100px;“> < / div > < div风格= "背景色:#F4F4;border - radius:4 px;弯曲生长:0;高度:14px;宽度:60 px;“></div></div></div><div.="填充:19% 0;“> < / div > < div风格= "显示:块;高度:50 px;裕度:0自动12px;宽度:50 px;“> < svg宽度= "50 px”身高= "50 px”viewBox = "0 0 60 60”version = "1.1”xmlns = "https://www.w3.org/2000/svg”xmlns:xlink = "https://www.w3.org/1999/xlink”> < g中风= "没有一个“笔划宽度= "1”填充=没有一个“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 C55 4.814,30.41 553.148,32.076 553.148,34.131 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 M5460.657 C535.114,60.657 530.342,55.887 - 530.342,50 C530.3244.114 - 535.114,39.342 541,39.342 C546.887,39.342 - 551.658,44.114 551.658,50 C55 1.6555.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 - 524.886,41.1 - 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px;转换:.X(9px).Y(-18px);“></div></div><div.="margin-left:8 px;“> < div风格= "背景色:#F4F4;边界半径:50%;弯曲生长:0;高度:20 px;宽度:20px;“> < / div > < div风格= "宽度:0;高度:0;border-top:2 px固体透明;border-left: 6 px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.="margin-left:汽车;“> < div风格= "宽度:0 px;边框顶部:8px固体#F4F4;右边:8px实心透明;转换:翻译Y(16px);“> < / div > < div风格= "背景色:#F4F4;弯曲生长:0;高度:12 px;宽度:16 px;转换:.Y(-4px);“> < / div > < div风格= "宽度:0;高度:0;边框顶部:8px固体#F4F4;border-left:8 px固体透明;转换:.Y(-4px).X(8px);“> < / div > < / div > < / div > < p > < / > < / p > < p风格= "余量:8px 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:14px;字体风格:正常;字体重量:正常;线高:17px;文字修饰:没有;自动换行:break-word;“目标= "“空白”>这是一个视频我用可爱的周末@katiecrewe。看看她的身材,它一尘不染。跟着她坚实的健康信息。我们拍摄了前8名桥接/推搡练习。如果你不将这些整合到你的项目,你错过。快乐的抽插我的朋友。#Repost@katiecrewe.{}我很高兴在周末亲自会见@bretcontreras1,我钦佩一个伟大的交易,接受各种各样的教育https://s.w.org/images/core/emoji/11/72x72/1f351.png”ALT=🍑"类=“笑声”风格= "身高:1 em;最大高度:1em;“/>#.yme<img src=”https://s.w.org/images/core/emoji/11/72x72/1f646 - 1 - f3fc - 200 d - 2640 fe0f.png”ALT=🙆🏼‍♀️”类=“笑声”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,你应该跟着他。好吧,这是屁股!——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,他们都是https://s.w.org/images/core/emoji/11/72x72/1f525.png”ALT=🔥"类=“笑声”风格= "身高:1 em;最大高度:1em;“/ >。虽然是一致的,确保你把高质量的“练习”投入到运动中,随着时间的推移,挑战你的身体将更都是必要的,尝试不同的事情看看什么对你最有效,是个好主意。org/./core/emoji/11/72x72/1f917.png”ALT=🤗"类=“笑声”风格= "身高:1 em;最大高度:1em;“/ >。玩玩你的立场宽度,脚位,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。像往常一样,使用垫和不惜一切代价避免目光接触< img src = "org/./core/emoji/11/72x72/1f440.png”ALT=👀"类=“笑声”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:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位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:14px;字体风格:正常;字体重量:正常;线高:17px;“目标= "“空白”> Bret”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:14px;线高:17px;“datetime = "2018-09-04T00:23:15+00:00> 9月3日2018年下午5点23分,PDT</time></p></div></blockquote><p><script异步src="//www.instagram.com/..js”></script></p><blockquote class="instagram-media”带有数据instgrm标题的数据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;边界半径:3px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 1px 10px 0rgba(0,0,0,0.15);保证金:1PX;最大宽度:658px;最小宽度:326px;填充:0;宽度:99.375%;宽度:-webkit-calc(100%-2px);宽度:钙(100%-2px);“> < 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;text-align:中心;文字修饰:没有;宽度:100%;“目标= "“空白”> < / p > < div风格= "显示:flex;flex-direction:行;对齐项目:中心;“> < div风格= "背景色:#F4F4;边界半径:50%;弯曲生长:0;高度:40px;右边距:14px;宽度:40px;“> < / div > < div风格= "显示:flex;挠曲方向:立柱;flex-grow:1;justify-content:中心;“> < div风格= "背景色:#F4F4;border - radius:4 px;弯曲生长:0;高度:14px;margin-bottom:6 px;宽度:100px;“> < / div > < div风格= "背景色:#F4F4;border - radius:4 px;弯曲生长:0;高度:14px;宽度:60 px;“></div></div></div><div.="填充:19% 0;“> < / div > < div风格= "显示:块;高度:50 px;裕度:0自动12px;宽度:50 px;“> < svg宽度= "50 px”身高= "50 px”viewBox = "0 0 60 60”version = "1.1”xmlns = "https://www.w3.org/2000/svg”xmlns:xlink = "https://www.w3.org/1999/xlink”> < g中风= "没有一个“笔划宽度= "1”填充=没有一个“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 C55 4.814,30.41 553.148,32.076 553.148,34.131 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 M5460.657 C535.114,60.657 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"背景色:#F4F4;高度:12.5 px;变换:旋转(-45deg)变换X(3px)变换Y(1px);宽度:12.5 px;弯曲生长:0;右边距:14px;margin-left: 2 px;“> < / div > < div风格= "背景色:#F4F4;边界半径:50%;高度:12.5 px;宽度:12.5 px;转换:.X(9px).Y(-18px);“></div></div><div.="margin-left:8 px;“> < div风格= "背景色:#F4F4;边界半径:50%;弯曲生长:0;高度:20 px;宽度:20px;“> < / div > < div风格= "宽度:0;高度:0;border-top:2 px固体透明;border-left: 6 px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.="margin-left:汽车;“> < div风格= "宽度:0 px;边框顶部:8px固体#F4F4;右边:8px实心透明;转换:翻译Y(16px);“> < / div > < div风格= "背景色:#F4F4;弯曲生长:0;高度:12 px;宽度:16 px;转换:.Y(-4px);“> < / div > < div风格= "宽度:0;高度:0;边框顶部:8px固体#F4F4;border-left:8 px固体透明;转换:.Y(-4px).X(8px);“> < / div > < / div > < / div > < p > < / > < / p > < p风格= "余量:8px 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:14px;字体风格:正常;字体重量:正常;线高:17px;文字修饰:没有;自动换行:break-word;“目标= "“空白”> 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,他们到底是应该坚持自己的最佳负荷,还是应该变得更重,即使他们不觉得自己的臀大肌一样工作。_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。这就是说,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。_经常,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,但是你没有达到臀部伸展的程度(更少的臀部),你背部更拱(更竖立),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。_然而,可以用你的甜蜜点的负载的大部分时间。一个好的经验法则就是用60%的套装使用你最喜欢的重量,剩下的40%在变重和变轻之间分配。⁣⁣品种是好的,您应该尝试不同的set和rep方案以及节奏(暂停rep,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,非常强调循序渐进。它不会在2个月增加了100磅;觉得更像20磅每4 - 6个月,和年增长率减少提升经验。⁣⁣# glutelab # gluteguy # thethrustisamust < / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位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:14px;字体风格:正常;字体重量:正常;线高:17px;“目标= "“空白”> Bret”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:14px;线高:17px;“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/..js”></script></p><blockquote class="instagram-media”带有数据instgrm标题的数据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;边界半径:3px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 1px 10px 0rgba(0,0,0,0.15);保证金:1PX;最大宽度:658px;最小宽度:326px;填充:0;宽度:99.375%;宽度:-webkit-calc(100%-2px);宽度:钙(100%-2px);“> < 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;text-align:中心;文字修饰:没有;宽度:100%;“目标= "“空白”> < / p > < div风格= "显示:flex;flex-direction:行;对齐项目:中心;“> < div风格= "背景色:#F4F4;边界半径:50%;弯曲生长:0;高度:40px;右边距:14px;宽度:40px;“> < / div > < div风格= "显示:flex;挠曲方向:立柱;flex-grow:1;justify-content:中心;“> < div风格= "背景色:#F4F4;border - radius:4 px;弯曲生长:0;高度:14px;margin-bottom:6 px;宽度:100px;“> < / div > < div风格= "背景色:#F4F4;border - radius:4 px;弯曲生长:0;高度:14px;宽度:60 px;“></div></div></div><div.="填充:19% 0;“> < / div > < div风格= "显示:块;高度:50 px;裕度:0自动12px;宽度:50 px;“> < svg宽度= "50 px”身高= "50 px”viewBox = "0 0 60 60”version = "1.1”xmlns = "https://www.w3.org/2000/svg”xmlns:xlink = "https://www.w3.org/1999/xlink”> < g中风= "没有一个“笔划宽度= "1”填充=没有一个“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 C55 4.814,30.41 553.148,32.076 553.148,34.131 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 M5460.657 C535.114,60.657 530.342,55.887 - 530.342,50 C530.3244.114 - 535.114,39.342 541,39.342 C546.887,39.342 - 551.658,44.114 551.658,50 C55 1.6555.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 - 524.886,41.1 - 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 - 557.115,50 C557.115,41.1 - 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 - 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"“空白”>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,我水,或多或少,还是我或多或少给它阳光?或者可能是二者的结合。⁣⁣人类肌肉生理学要复杂得多。_你们中的许多人没有看到健身房的进步,并且想知道为什么你们看起来已经停滞不前了。如果你的glute增长停滞不前,考虑这些8变量之一。_1_努力:大多数人努力训练来提高心率和出汗,但大多数不刻苦训练时进展。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)。〔2〕技术:适当的力学为渐进过载奠定了基础。当使用相同的运动形式和范围时,PR仅是PR。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。许多人不能吃这么多。_4_卡洛里斯:你必须喂养肌肉来燃烧脂肪。食物燃料高强度的训练。我并不是说你必须有大量盈余;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。⁣⁣6⃣压力:你不能有肌肉的最佳如果你的压力是通过屋顶。管理它。⁣⁣7⃣练习:我明白了,你喜欢火车。但许多你永远不会看到理想的结果,因为锻炼太多了。你没有看到健美运动员试图在阻力训练中摆布,有氧运动课,旋转,瑜伽,普拉提,HIIT跑步,和plyos。火车就像一个野兽在丰衣足食的举重房里休息状态,然后回家康复。一些额外的锻炼是好的,但是如果你太过火,就会产生明显的干扰效应。⁣⁣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。# gluteguy # glutelab < / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位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:14px;字体风格:正常;字体重量:正常;线高:17px;“目标= "“空白”> Bret”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:14px;线高:17px;“datetime = "2018 - 10 - 03 - t05:36:17 + 00:00”> 10月2日,2018年10:36pm PDT < /时间> < / p > < / div > < /引用> < p > <脚本异步src = "//www.instagram.com/..js”></script></p><blockquote class="instagram-media”带有数据instgrm标题的数据instgrm-permalink="https://www.instagram.com/p/BohaRFxHxyB/?utm_source = ig_embed&utm_medium =加载”data-instgrm-version="12 "风格= "背景:#FFF;边界:0;边界半径:3px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 1px 10px 0rgba(0,0,0,0.15);保证金:1PX;最大宽度:658px;最小宽度:326px;填充:0;宽度:99.375%;宽度:-webkit-calc(100%-2px);宽度:钙(100%-2px);“> < div风格= "填充:16 px;“> < a href = "https://www.instagram.com/p/BohaRFxHxyB/?utm_source = ig_embed&utm_medium =加载”风格= "背景:# FFFFFF;行高:0;填充:0 0;text-align:中心;文字修饰:没有;宽度:100%;“目标= "“空白”> < / p > < div风格= "显示:flex;flex-direction:行;对齐项目:中心;“> < div风格= "背景色:#F4F4;边界半径:50%;弯曲生长:0;高度:40px;右边距:14px;宽度:40px;“> < / div > < div风格= 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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 C570.966,59.17 571,58.147 571,50 C571,41.851 - 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:字体类型:Arial,无衬线;字体大小:14px;字体风格:正常;粗细:550;线高:18px;“>查看Instagram</div></div><div.=上的这篇文章填充:12.5% 0;“> < / div > < div风格= "显示:flex;flex-direction:行;margin-bottom:14 px;对齐项目:中心;“>div><div.="背景色:#F4F4;边界半径:50%;高度:12.5 px;宽度:12.5 px;变换:translateX (0 px) translateY (7 px);“> < / div > < div风格= "背景色:#F4F4;高度:12.5 px;变换:旋转(-45deg)变换X(3px)变换Y(1px);宽度:12.5 px;弯曲生长:0;右边距:14px;margin-left: 2 px;“> < / div > < div风格= "背景色:#F4F4;边界半径:50%;高度:12.5 px;宽度:12.5 px;转换:.X(9px).Y(-18px);“></div></div><div.="margin-left:8 px;“> < div风格= "背景色:#F4F4;边界半径:50%;弯曲生长:0;高度:20 px;宽度:20px;“> < / div > < div风格= "宽度:0;高度:0;border-top:2 px固体透明;border-left: 6 px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.="margin-left:汽车;“> < div风格= "宽度:0 px;边框顶部:8px固体#F4F4;右边:8px实心透明;转换:翻译Y(16px);“> < / div > < div风格= "背景色:#F4F4;弯曲生长:0;高度:12 px;宽度:16 px;转换:.Y(-4px);“> < / div > < div风格= "宽度:0;高度:0;边框顶部:8px固体#F4F4;border-left:8 px固体透明;转换:.Y(-4px).X(8px);“> < / div > < / div > < / div > < p > < / > < / p > < p风格= "余量:8px 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:14px;字体风格:正常;字体重量:正常;线高:17px;文字修饰:没有;自动换行:break-word;“目标= "“空白”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。我做了6集总-就是这样。但是我把那些盘子打得太重了,我完全输了。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。我的大多数女性客户每周做36套面筋。少做一些做得更多。我最近做的12集。但是我的臀大肌增长因为我获得力量和使肌肉紧张程度的增加。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。我不是说你应该一周只做12组,或者你应该采取每组完全失败。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。我哥们@bjgaddour每周只3 - 6集表演过火的和有一些最好的腿筋密西西比的这一边。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。如果你加倍努力,在举重室里可以做得更少,火车快要倒车了,和利用先进的过载。# gluteguy # glutelab # thethrustisamust < / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位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:14px;字体风格:正常;字体重量:正常;线高:17px;“目标= "“空白”> Bret”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:14px;线高:17px;“datetime = "2018-10-04T19:21:44+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/..js”></script></p><blockquote class="instagram-media”带有数据instgrm标题的数据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;边界半径:3px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 1px 10px 0rgba(0,0,0,0.15);保证金:1PX;最大宽度:658px;最小宽度:326px;填充:0;宽度:99.375%;宽度:-webkit-calc(100%-2px);宽度:钙(100%-2px);“> < 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;text-align:中心;文字修饰:没有;宽度:100%;“目标= "“空白”> < / p > < div风格= "显示:flex;flex-direction:行;对齐项目:中心;“> < div风格= "背景色:#F4F4;边界半径:50%;弯曲生长:0;高度:40px;右边距:14px;宽度:40px;“> < / div > < div风格= "显示:flex;挠曲方向:立柱;flex-grow:1;justify-content:中心;“> < div风格= "背景色:#F4F4;border - radius:4 px;弯曲生长:0;高度:14px;margin-bottom:6 px;宽度:100px;“> < / div > < div风格= "背景色:#F4F4;border - radius:4 px;弯曲生长:0;高度:14px;宽度:60 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"“空白”>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。那些在蹲下之前做臀部推进和臀部激活工作的人也在说同样的话。@biolayne在蹲下之前会用力挤压;他这样做时感到更有力量。健美运动员”预排气肌肉,以确保它完全工作在复合运动,但研究显示,相反。例如,如果在台压之前执行苍蝇或电缆交叉,你的胸大肌不激活,但是你前面解决和三头肌。⁣⁣⁣两年前,我腿卷发之前执行扩展,我不能完成正常的3组30次。因为我的臀部抽筋太厉害了,我只能表演3组20次。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。_最近@alex.sterner在北欧火腿卷曲之前一直进行小腿抬高,因为这样会使他感到更难受。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。⁣我们需要研究来确定精确的机制,促进对这些感觉。神经系统可以检测疲劳并引导神经驱动到协同肌肉。@megan.kineticadvantage在这方面有一些全新的数据。注入了肌肉肿胀,血液可以改变力学。预激活可以急剧增加肌电活动,或减少它如果太多的疲劳开始。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。其中一些也可能是由于安慰剂效应。⁣⁣我鼓励你尝试沿着这些线路。如果你还没有准备好,试着在下蹲之前进行低负荷的臀部激活或腿部卷曲,死机,或扩展。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:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位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:14px;字体风格:正常;字体重量:正常;线高:17px;“目标= "“空白”> Bret”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:14px;线高:17px;“datetime = "2018 - 10 - 09 - t11:25:37 + 00:00”> 10月9日,2018凌晨4点25分,PDT</time></p></div></blockquote><p><script异步src="//www.instagram.com/..js”></script></p><blockquote class="instagram-media”带有数据instgrm标题的数据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;边界半径:3px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 1px 10px 0rgba(0,0,0,0.15);保证金:1PX;最大宽度:658px;最小宽度:326px;填充:0;宽度:99.375%;宽度:-webkit-calc(100%-2px);宽度:钙(100%-2px);“> < 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;text-align:中心;文字修饰:没有;宽度:100%;“目标= "“空白”> < / p > < div风格= "显示:flex;flex-direction:行;对齐项目:中心;“> < div风格= "背景色:#F4F4;边界半径:50%;弯曲生长:0;高度:40px;右边距:14px;宽度:40px;“> < / div > < div风格= 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"“空白”别误会我的意思,我爱我所爱的泵和燃烧的感觉。直到12年前,然而,我感到从未有过的燃烧或获得了泵在我的臀部。无论如何,从简单的蹲下变得更强壮,他们长得明显更大,死机,腿出版社,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。在短短几个月的时间里,她从1次重复训练变成了10次重复训练,她的背部肌肉明显地增加了,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:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位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:14px;字体风格:正常;字体重量:正常;线高:17px;“目标= "“空白”> Bret”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:14px;线高:17px;“datetime = "2018 - 10 - 16 t11:00:10 + 00:00”> 10月16日,2018年凌晨4点,PDT</time></p></div></blockquote><p><script异步src="//www.instagram.com/..js”></script></p><blockquote class="instagram-media”带有数据instgrm标题的数据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;边界半径:3px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 1px 10px 0rgba(0,0,0,0.15);保证金:1PX;最大宽度:658px;最小宽度:326px;填充:0;宽度:99.375%;宽度:-webkit-calc(100%-2px);宽度:钙(100%-2px);“> < 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;text-align:中心;文字修饰:没有;宽度:100%;“目标= "“空白”> < / p > < div风格= "显示:flex;flex-direction:行;对齐项目:中心;“> < div风格= "背景色:#F4F4;边界半径:50%;弯曲生长:0;高度:40px;右边距:14px;宽度:40px;“> < / div > < div风格= "显示:flex;挠曲方向:立柱;flex-grow:1;justify-content:中心;“> < div风格= "背景色:#F4F4;border - radius:4 px;弯曲生长:0;高度:14px;margin-bottom:6 px;宽度:100px;“> < / div > < div风格= "背景色:#F4F4;border - radius:4 px;弯曲生长:0;高度:14px;宽度:60 px;“></div></div></div><div.="填充:19% 0;“> < / div > < div风格= "显示:块;高度:50 px;裕度:0自动12px;宽度:50 px;“> < svg宽度= "50 px”身高= "50 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571,58.147 571,50 C571,41.851 - 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:字体类型:Arial,无衬线;字体大小:14px;字体风格:正常;粗细:550;线高:18px;“>查看Instagram</div></div><div.=上的这篇文章填充:12.5% 0;“> < / div > < div风格= "显示:flex;flex-direction:行;margin-bottom:14 px;对齐项目:中心;“>div><div.="背景色:#F4F4;边界半径:50%;高度:12.5 px;宽度:12.5 px;变换:translateX (0 px) translateY (7 px);“> < / div > < div风格= "背景色:#F4F4;高度:12.5 px;变换:旋转(-45deg)变换X(3px)变换Y(1px);宽度:12.5 px;弯曲生长:0;右边距:14px;margin-left: 2 px;“> < / div > < div风格= "背景色:#F4F4;边界半径:50%;高度:12.5 px;宽度:12.5 px;转换:.X(9px).Y(-18px);“></div></div><div.="margin-left:8 px;“> < div风格= "背景色:#F4F4;边界半径:50%;弯曲生长:0;高度:20 px;宽度:20px;“> < / div > < div风格= "宽度:0;高度:0;border-top:2 px固体透明;border-left: 6 px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.="margin-left:汽车;“> < div风格= "宽度:0 px;边框顶部:8px固体#F4F4;右边:8px实心透明;转换:翻译Y(16px);“> < / div > < div风格= "背景色:#F4F4;弯曲生长:0;高度:12 px;宽度:16 px;转换:.Y(-4px);“> < / div > < div风格= "宽度:0;高度:0;边框顶部:8px固体#F4F4;border-left:8 px固体透明;转换:.Y(-4px).X(8px);“> < / div > < / div > < / div > < p > < / > < / p > < p风格= "余量:8px 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:14px;字体风格:正常;字体重量:正常;线高:17px;文字修饰:没有;自动换行:break-word;“目标= "“空白”>这个金字塔(感谢@helms3dmj的想法)提供了一个逻辑框架,用来展示基于@bradschoenfeldphd的工作的促进肌肉生长的机制的相对重要性。正如你所看到的,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。你需要做更多的随着时间的推移,更多的重量,更多的代表,多集,等。但是变得更强并不总是意味着目标肌肉会受到更大的紧张刺激。你能不能通过改变你的技术,使用动力,节省的活动范围,和/或更多地依赖其他肌肉来做这项工作。这就是为什么精神肌肉的连接必须与渐进的过载一起使用。一种策略没有另一种策略是劣等的。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。最大的份额在健身房需要你的努力集中在设置不同种类的PRs(低代表记录,高级代表记录,量记录,等月复一月地保持恒星不变。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。但是不要被这些冲昏头脑,因为太过强调抽水泵了,感受到了烧,或者像地狱一样痛苦。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,但这篇文章的重点是集中你的努力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,使用模型#1作为框架是有意义的,但这只是我的观点。# glutelab # gluteguy < / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位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:14px;字体风格:正常;字体重量:正常;线高:17px;“目标= "“空白”> Bret”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:14px;线高:17px;“datetime = "2018-10-18T02:35:05+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/..js”></script></p><blockquote class="instagram-media”带有数据instgrm标题的数据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;边界半径:3px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 1px 10px 0rgba(0,0,0,0.15);保证金:1PX;最大宽度:658px;最小宽度:326px;填充:0;宽度:99.375%;宽度:-webkit-calc(100%-2px);宽度:钙(100%-2px);“> < 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;text-align:中心;文字修饰:没有;宽度:100%;“目标= "“空白”> < / p > < div风格= "显示:flex;flex-direction:行;对齐项目:中心;“> < div风格= "背景色:#F4F4;边界半径:50%;弯曲生长:0;高度:40px;右边距:14px;宽度:40px;“> < / div > < div风格= "显示:flex;挠曲方向:立柱;flex-grow:1;justify-content:中心;“> < div风格= "背景色:#F4F4;border - radius:4 px;弯曲生长:0;高度:14px;margin-bottom:6 px;宽度:100px;“> < / div > < div风格= "背景色:#F4F4;border - radius:4 px;弯曲生长:0;高度:14px;宽度:60 px;“></div></div></div><div.="填充:19% 0;“> < / div > < div风格= "显示:块;高度:50 px;裕度:0自动12px;宽度:50 px;“> < svg宽度= "50 px”身高= "50 px”viewBox = "0 0 60 60”version = "1.1”xmlns = "https://www.w3.org/2000/svg”xmlns:xlink = "https://www.w3.org/1999/xlink”> < g中风= "没有一个“笔划宽度= "1”填充=没有一个“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 C55 4.814,30.41 553.148,32.076 553.148,34.131 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 M5460.657 C535.114,60.657 530.342,55.887 - 530.342,50 C530.3244.114 - 535.114,39.342 541,39.342 C546.887,39.342 - 551.658,44.114 551.658,50 C55 1.6555.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 - 524.886,41.1 - 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 - 557.115,50 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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 C570.966,59.17 571,58.147 571,50 C571,41.851 - 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:字体类型:Arial,无衬线;字体大小:14px;字体风格:正常;粗细:550;线高:18px;“>查看Instagram</div></div><div.=上的这篇文章填充:12.5% 0;“> < / div > < div风格= "显示:flex;flex-direction:行;margin-bottom:14 px;对齐项目:中心;“>div><div.="背景色:#F4F4;边界半径:50%;高度:12.5 px;宽度:12.5 px;变换:translateX (0 px) translateY (7 px);“> < / div > < div风格= "背景色:#F4F4;高度:12.5 px;变换:旋转(-45deg)变换X(3px)变换Y(1px);宽度:12.5 px;弯曲生长:0;右边距:14px;margin-left: 2 px;“> < / div > < div风格= "背景色:#F4F4;边界半径:50%;高度:12.5 px;宽度:12.5 px;转换:.X(9px).Y(-18px);“></div></div><div.="margin-left:8 px;“> < div风格= "背景色:#F4F4;边界半径:50%;弯曲生长:0;高度:20 px;宽度:20px;“> < / div > < div风格= "宽度:0;高度:0;border-top:2 px固体透明;border-left: 6 px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.="margin-left:汽车;“> < div风格= "宽度:0 px;边框顶部:8px固体#F4F4;右边:8px实心透明;转换:翻译Y(16px);“> < / div > < div风格= "背景色:#F4F4;弯曲生长:0;高度:12 px;宽度:16 px;转换:.Y(-4px);“> < / div > < div风格= "宽度:0;高度:0;边框顶部:8px固体#F4F4;border-left:8 px固体透明;转换:.Y(-4px).X(8px);“> < / div > < / div > < / div > < p > < / > < / p > < p风格= "余量:8px 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:14px;字体风格:正常;字体重量:正常;线高:17px;文字修饰:没有;自动换行:break-word;“目标= "“空白”>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,腿部伸展,腿弯曲。我们已经做了一个月,1)我们感到神奇,2)我们没有膝盖或背痛,3)我们注意到没有腿或衰减glute质量,事实上,我们感觉我们可能在这些肌肉中增加,4)我们有更多的坦克的上半身比平时训练,5)在这3次升降机上我们的AF越来越强。这篇文章的目的是不要试图说服任何人尝试这个。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。但如果你最近感到特别沮丧,你也许想试试。是清爽的知道你不会枯萎的如果你不触及蹲和尾矿。还有些人会因为臀部抽筋而感到疼痛,与腿扩展,或与腿的卷发,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:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位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:14px;字体风格:正常;字体重量:正常;线高:17px;“目标= "“空白”> Bret”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:14px;线高:17px;“datetime = "2018 - 10 - 19 t07:30:34 + 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/..js”></script></p><span类="et_bloom_bottom_trigger”> < / span > < p > <一rel = "诺福洛尔HREF=//www.cpolster.com/10月-.-post/”> 10月随机文章< / >第一次出现在< rel = "诺福洛尔HREF=//www.cpolster.com”>12bet备用Bret Contreras</a>.</p> //www.cpolster.com/10月-.-post/feed/ 8月随机文章 //www.cpolster.com/june-random-post/ //www.cpolster.com/june-.-post/#. 结婚,2018年7月11日09:34:09+0000 杰米德弗雷 随机的想法 //www.cpolster.com/?p = 35593 嗨,健身朋友!下面是文章的链接,壹贰官方网站播客,Instagram的帖子,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="诺福洛尔HREF=//www.cpolster.com/june-random-post/”> 8月随机文章< / >第一次出现在< rel = "诺福洛尔HREF=//www.cpolster.com”>12bet备用Bret Contreras</a>.</p> 嗨,健身朋友!< / p > < p >这是文章的链接,壹贰官方网站播客,Instagram的帖子,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?防止腘绳肌损伤——第2部分:在高速跑步中,腘绳肌可能具有等长作用,这很重要。尺寸中等的wp-image-36031对准中心SRC=//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-08-01-at-10.13.19-PM-234x300.png”ALT=“宽度=234”身高= "300”SRCSET=//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-08-01-at-10.13.19-PM-234x300.png 234w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 08 - 01 - - 10.13.19 pm - 117 x150.png 117 w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-08-01-at-10.13.19-PM-610x782.png 610w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-08-01-at-10.13.19-PM-600x769.png 600w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-08-01-at-10.13.19-PM.png 710w”尺寸=(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</a>和<href="https://sportperfsci.com/wp-content/uploads/2018/04/SPSR28_HS-serie_Bas-Bosch_180418_..pdf”>第二部分</a>)在短跑时腿筋力学是力量和速度教练必须阅读的。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”?< / h2 > < p > < a href = "https://osf.io/preprints/sportrxiv/5648m”> < img class = "aligncenter wp -图像- 36036”SRC=//www.cpolster.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 12.21.26点- 1024 x392.png”ALT=“宽度=641”身高= "245”SRCSET=//www.cpolster.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 12.21.26点- 1024 x392.png 1024 w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 12.21.26点- 150 x57.png 150 w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 12.21.26点- 300 x115.png 300 w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 12.21.26点- 610 x233.png 610 w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 12.21.26点- 600 x230.png 600 w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-08-02-at-12.21.26-AM.png 1406w”尺寸=(max-width:641 px)641年大众,641 px”/ > < / > < / p > < p > < a href = "https://osf.io/preprints/sportrxiv/5648m”安德鲁·维果茨基及其同事的这篇论文对任何生物力学和/或物理学爱好者来说都是很好的素材。</p><hr/><h2>北欧卷发通过增加腘绳肌活动刚度</h2><p><img类="来增强短跑能力。对准中心wp-image-36039SRC=//www.cpolster.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.cpolster.com/wp-content/uploads/Screen-Shot-2018-08-02-at-12.53.51-AM-1024x290.png 1024w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 12.53.51点- 300 x85.png 300 w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-08-02-at-12.53.51-AM-150x43.png 150w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 12.53.51点- 610 x173.png 610 w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-08-02-at-12.53.51-AM-600x170.png 600w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-08-02-at-12.53.51-AM.png 1510w”尺寸=(max-width: 572 px) 100年大众,“52PX”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”>这是一篇关于北欧人的引人入胜的文章。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.cpolster.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 12.56.21 am.png”ALT=“宽度=447“身高= "171”SRCSET=//www.cpolster.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 12.56.21 am.png 910 w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-08-02-at-12.56.21-AM-150x57.png 150w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 12.56.21点- 300 x115.png 300 w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-08-02-at-12.56.21-AM-610x233.png 610w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 12.56.21点- 600 x229.png 600 w”尺寸=(max-width: 447 px) 100年大众,“44 7PX”/ > < / 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。“刺激性代表概念是重点,并且非常需要理解一组物质中哪些代表肌肉生长。</p><h2>训练量在训练和失败之间有何不同,避免失败,使用先进的技术呢?< / h2 > < h2 > < img类= "aligncenter wp -图像- 36042”SRC=//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-08-02-at-1.01.33-AM-1024x348.png”ALT=“宽度=571“身高= "194“SRCSET=//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-08-02-at-1.01.33-AM-1024x348.png 1024w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.01.33点- 150 x51.png 150 w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.01.33点- 300 x102.png 300 w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.01.33点- 610 x207.png 610 w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.01.33点- 600 x204.png 600 w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.01.33 am.png 1470 w”尺寸=(最大宽度:571px)100vw,571 px”/></h2><p>Chris Beardsley最近也推出了<href="https://..com/@SandCResearch/how-do-.-.-.-to-.-.ing-.-and-use-.-90e26d57bca9>这篇</a>文章比较不同的高级训练方法,目的是增加肌肉生长。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-training-improves-sprint-performance-a-giant-statement-with-feet-of-clay/”> < img class = "aligncenter wp -图像- 36043”SRC=//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-08-02-at-1.22.37-AM-1024x475.png”ALT=“宽度=498“身高= "231”SRCSET=//www.cpolster.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.22.37点- 1024 x475.png 1024 w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-08-02-at-1.22.37-AM-150x70.png 150w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-08-02-at-1.22.37-AM-300x139.png 300w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.22.37点- 610 x283.png 610 w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.22.37点- 600 x279.png 600 w”尺寸=(最大宽度:498px)100vw,498 px”/ > < / > < / p > < p > < a href = "https://jbmorin.net/2018/06/18/nhe-training-improves-sprint-performance-a-giant-statement-with-feet-of-clay/”本文是JB Morin和Johan Lahti撰写的一篇优秀的点对点文章,讨论了北欧火腿卷发及其在短跑表现中的作用。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12bet备用循证注意事项指导”<h2><p><img类="aligncenter wp -图像- 36044”SRC=//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-08-02-at-1.26.37-AM.png”ALT=“宽度=440”身高= "115“SRCSET=//www.cpolster.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.26.37 am.png 582 w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.26.37点- 150 x39.png 150 w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-08-02-at-1.26.37-AM-300x78.png 300w”尺寸=(最大宽度:440px)100vw,440 px”/ > < / p > < p > < a href = "https://www.strengthratiohq.com/podcasts/2018/5/7/episode-23”> < / >播客,we discussed many aspects related to sports science and coaching.</p><h2>The Esoteric Anomalies Podcast:"Glute力学,肥大与功能不全的机制<h2><p><img类="尺寸中等的wp-image-36045对准中心SRC=//www.cpolster.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.cpolster.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.27.37点- 300 x297.png 300 w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-08-02-at-1.27.37-AM-150x148.png 150w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.27.37点- 100 x100.png 100 w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-08-02-at-1.27.37-AM-140x140.png 140w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-08-02-at-1.27.37-AM.png 362w”尺寸=(最大宽度:300px)100vw,“300 px”/ > < / p > < p > < a href = "https://itunes.apple.com/us/podcast/神秘异常-podcast/id1236359605?mt=2&i=1000411989212> < / >播客,我们讨论了glute科学,肥大机制,以及语言在限制客户方面的力量。</p><h2>Business Meets健身播客发明臀部推力并掌握你的利基<h2><p><img类="wp -图像- 36046 aligncenter”SRC=//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-08-02-at-1.28.22-AM-300x297.png”ALT=“宽度=276”身高= "273”SRCSET=//www.cpolster.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.28.22点- 300 x297.png 300 w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.28.22点- 100 x100.png 100 w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.28.22点- 350 x348.png 350 w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.28.22点- 150 x148.png 150 w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.28.22 am.png 352 w”尺寸=(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”> < / >播客,我们讨论了与商业和健身产业相关的许多方面。</p><h2>健身和生活方式播客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.cpolster.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.cpolster.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.29.07点- 300 x290.png 300 w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-08-02-at-1.29.07-AM-150x145.png 150w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.29.07 am.png 404 w”尺寸=(最大宽度:300px)100vw,“300 px”/></p><p>In<href="https://..whooshkaa.com/episode?id = 249712”> < / >播客,我们讨论了人们在臀部训练中经常犯的错误。</p><h2>JPS健康与健康:肌电图与容积对于臀部肥大</h2><p><img类="对准中心wp-image-36048SRC=//www.cpolster.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.cpolster.com/wp-content/uploads/Screen-Shot-2018-08-02-at-1.30.15-AM-1024x336.png 1024w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.30.15点- 150 x49.png 150 w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.30.15点- 300 x99.png 300 w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.30.15点- 610 x200.png 610 w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-08-02-at-1.30.15-AM-600x197.png 600w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.30.15 am.png 1248 w”尺寸=(max-width: 490 px) 100年大众,“490PX”/ > < / p > < p > < a href = "https://www.youtube.com/watch?v = zJ0bvky42s8&feature = youtu.be&app =桌面”> < / >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="对准中心wp-image-36049SRC=//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-08-02-at-1.31.25-AM-1024x430.png”ALT=“宽度=490“身高= "206“SRCSET=//www.cpolster.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.31.25点- 1024 x430.png 1024 w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.31.25点- 150 x63.png 150 w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-08-02-at-1.31.25-AM-300x126.png 300w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.31.25点- 610 x256.png 610 w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-08-02-at-1.31.25-AM-600x252.png 600w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 08 - 02 - - 1.31.25 am.png 1420 w”尺寸=(max-width: 490 px) 100年大众,“490PX”/></p><p>In<href="http://.vestronger.com/2018/07/21/podcast-112-bret-contreras-a-key-.-for-hypertrophy-.-.on/”> < / >播客,我们讨论了机械张力对肥厚的重要性以及其它训练主题。</p><hr/><h2>生长有Bret Contreras</h2><p><iframe宽度="12bet备用1080”身高= "608”SRC=https://www.youtube.com/embed/rD_0jg5DSfQ?开始= 7特性= oembed”帧边缘= "0”允许=播放;加密媒体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。我把它们通过这个计划:< / p > < p >售予< / p > < p > <强>三乐队杠铃臀部推力< /强> 4集x 25代表< / p > < p > 2轮这tri-set:< / p > < p > <强> < /强> 30 Db酒杯蹲脉冲代表< / p > < p > <强> < /强> 50 Db青蛙水泵代表< / p > < p > <强>乐队坐在臀部绑架3个层次< /强> 30/30/30代表< / p > < p >售予< / p > < p >我测量他们glute周长之前和之后他们的锻炼,你瞧,维维安纳的面筋长了一英寸,安德尔的面筋长了一英寸半。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”带有数据instgrm标题的数据instgrm-permalink="https://www.instagram.com/p/BiTLx3HgGr9/?utm_source=ig_.”data-instgrm-version="9“风格= "背景:#FFF;边界:0;边界半径:3px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 1px 10px 0rgba(0,0,0,0.15);保证金:1PX;最大宽度:658px;最小宽度:326px;填充:0;宽度:99.375%;宽度:-webkit-calc(100%-2px);宽度:钙(100%-2px);“> < div风格= "填充:8 px;“> < div风格= "背景:# F8F8F8;行高:0;margin-top: 40像素;填充:50% 0;text-align:中心;宽度:100%;“> < div风格= "背景:url(数据:图像/ png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC/xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1+bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5/P8/t9FuRVCRmU73JWlzosgSIIZURCjo/ad+EQJJB4Hv8BFt+IDpQoCx1wjOSBFhh2XssxEIYn3ulI/6MNReE07UIWJEv8UEOWDS88LY97kqyTliJKKtuYBbruAyVh5wOHiXmpi5we58Ek028czwyuQdLKPG1Bkb4NnM+VeAnfHqn1k4+GPT6uGQcvu2h2OVuIf/gWUFyy8OWEpdyZSa3aVCqpVoVzZ2VTnn2w8qzVjDDetO90GSy9mVLqtyYSy231MxrY6I2gGqjrTY0L8fCxfCBbhWrsYAAAAAAELFTkSuQmCC;显示:块;高度:44 px;裕度:0自动44px;位置:相对;前:-22像素;宽度:44 px;“></div></div><p.="余量:8px 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BiTLx3HgGr9/?utm_source=ig_.”风格= "颜色:# 000;字体类型:Arial,无衬线;字体大小:14px;字体风格:正常;字体重量:正常;线高:17px;文字修饰:没有;自动换行:break-word;“目标= "“空白”>臀部推进器环-只要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。我们做船国际但你需要与你的送货地址,电子邮件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:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位https://www.instagram.com/bretcontreras1/?utm_source=ig_.”风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;字体风格:正常;字体重量:正常;线高:17px;“目标= "“空白”> Bret”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:14px;线高:17px;“datetime = "2018 - 05 - 03 - t03:12:09 + 00:00”> 5月2日,2018晚8:12pm PDT</time></p></div></blockquote><p><script异步延迟src="//www.instagram.com/..js”></script></p><blockquote class="instagram-media”带有数据instgrm标题的数据instgrm-permalink="https://www.instagram.com/p/Big09rvgqRO/?utm_source=ig_.”data-instgrm-version="9“风格= "背景:#FFF;边界:0;边界半径:3px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 1px 10px 0rgba(0,0,0,0.15);保证金:1PX;最大宽度:658px;最小宽度:326px;填充:0;宽度:99.375%;宽度:-webkit-calc(100%-2px);宽度:钙(100%-2px);“> < div风格= "填充:8 px;“> < div风格= "背景:# F8F8F8;行高:0;margin-top: 40像素;填充:50.0% 0;text-align:中心;宽度:100%;“> < div风格= "背景:url(数据:图像/ png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC/xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1+bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5/P8/t9FuRVCRmU73JWlzosgSIIZURCjo/ad+EQJJB4Hv8BFt+IDpQoCx1wjOSBFhh2XssxEIYn3ulI/6MNReE07UIWJEv8UEOWDS88LY97kqyTliJKKtuYBbruAyVh5wOHiXmpi5we58Ek028czwyuQdLKPG1Bkb4NnM+VeAnfHqn1k4+GPT6uGQcvu2h2OVuIf/gWUFyy8OWEpdyZSa3aVCqpVoVzZ2VTnn2w8qzVjDDetO90GSy9mVLqtyYSy231MxrY6I2gGqjrTY0L8fCxfCBbhWrsYAAAAAAELFTkSuQmCC;显示:块;高度:44 px;裕度:0自动44px;位置:相对;前:-22像素;宽度:44 px;“></div></div><p.="余量:8px 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/Big09rvgqRO/?utm_source=ig_.”风格= "颜色:# 000;字体类型:Arial,无衬线;字体大小:14px;字体风格:正常;字体重量:正常;线高:17px;文字修饰:没有;自动换行:break-word;“目标= "“空白”今晚我打了一个公关,拉了545磅(247公斤)7个代表。用这些年轻的雄鹿@alex.sterner和@arbryce——我在@theglutelab的训练师——进行训练很不错。他们现在完全破碎,它激励我更加努力地训练。我打赌我可以得到八套如果我穿肩带< img src = "org/./core/emoji/11/72x72/1f62c.png”ALT=😬"类=“笑声”风格= "身高:1 em;最大高度:1em;“/ >。我的嗓子肌肉可能比抓握肌肉更疲劳。# gluteguy # glutelab < / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位https://www.instagram.com/bretcontreras1/?utm_source=ig_.”风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;字体风格:正常;字体重量:正常;线高:17px;“目标= "“空白”> Bret”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:14px;线高:17px;“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/..js”></script></p><blockquote class="instagram-media”带有数据instgrm标题的数据instgrm-permalink="https://www.instagram.com/p/BinTQMLAnOi/?utm_source=ig_.”data-instgrm-version="9“风格= "背景:#FFF;边界:0;边界半径:3px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 1px 10px 0rgba(0,0,0,0.15);保证金:1PX;最大宽度:658px;最小宽度:326px;填充:0;宽度:99.375%;宽度:-webkit-calc(100%-2px);宽度:钙(100%-2px);“> < div风格= "填充:8 px;“> < div风格= "背景:# F8F8F8;行高:0;margin-top: 40像素;填充:50% 0;text-align:中心;宽度:100%;“> < div风格= "背景:url(数据:图像/ png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC/xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1+bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5/P8/t9FuRVCRmU73JWlzosgSIIZURCjo/ad+EQJJB4Hv8BFt+IDpQoCx1wjOSBFhh2XssxEIYn3ulI/6MNReE07UIWJEv8UEOWDS88LY97kqyTliJKKtuYBbruAyVh5wOHiXmpi5we58Ek028czwyuQdLKPG1Bkb4NnM+VeAnfHqn1k4+GPT6uGQcvu2h2OVuIf/gWUFyy8OWEpdyZSa3aVCqpVoVzZ2VTnn2w8qzVjDDetO90GSy9mVLqtyYSy231MxrY6I2gGqjrTY0L8fCxfCBbhWrsYAAAAAAELFTkSuQmCC;显示:块;高度:44 px;裕度:0自动44px;位置:相对;前:-22像素;宽度:44 px;“></div></div><p.="余量:8px 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BinTQMLAnOi/?utm_source=ig_.”风格= "颜色:# 000;字体类型:Arial,无衬线;字体大小:14px;字体风格:正常;字体重量:正常;线高:17px;文字修饰:没有;自动换行:break-word;“目标= "“空白”请分享,这样我们就能纠正这个误解了!*•很多人,尤其是妇女,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。在任何给定的体重下,你最小的体重是在那个体重下你最强壮、最合适的时候。•我学到了组织的密度作为一个研究员,博士但是我已经注意到这种现象很长时间了。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,但仍最终需要新衣服,因为他们的腰围尺寸明显缩小。腿部也是如此;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。·这种现象在健身界被称为“recomping。”每一个与众多客户亲自合作的健身专业人士都非常清楚这一点。一些卑鄙的骗子故意玩弄女性对变胖的恐惧,试图说服她们戒掉举重和增强体力。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。•两年前我写了一篇名为“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?不,他们没有。他们变小了,因为他们在增加体力的同时保持了卡路里的摄入量。举重训练是长期减肥训练的最佳形式。请不要相信谎言。·#glute.#glutelab</a></p><p.="颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位https://www.instagram.com/bretcontreras1/?utm_source=ig_.”风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;字体风格:正常;字体重量:正常;线高:17px;“目标= "“空白”> Bret”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:14px;线高:17px;“datetime = "2018 - 05 - 10 t22:42:16 + 00:00”> 5月10日,2018下午3:42分PDT</time></p></div></blockquote><p><script异步延迟src="//www.instagram.com/..js”></script></p><blockquote class="instagram-media”带有数据instgrm标题的数据instgrm-permalink="https://www.instagram.com/p/Bi3xizeACrn/?utm_source=ig_.”data-instgrm-version="9“风格= "背景:#FFF;边界:0;边界半径:3px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 1px 10px 0rgba(0,0,0,0.15);保证金:1PX;最大宽度:658px;最小宽度:326px;填充:0;宽度:99.375%;宽度:-webkit-calc(100%-2px);宽度:钙(100%-2px);“> < div风格= "填充:8 px;“> < div风格= "背景:# F8F8F8;行高:0;margin-top: 40像素;填充:50.0% 0;text-align:中心;宽度:100%;“> < div风格= "背景:url(数据:图像/ png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC/xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1+bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5/P8/t9FuRVCRmU73JWlzosgSIIZURCjo/ad+EQJJB4Hv8BFt+IDpQoCx1wjOSBFhh2XssxEIYn3ulI/6MNReE07UIWJEv8UEOWDS88LY97kqyTliJKKtuYBbruAyVh5wOHiXmpi5we58Ek028czwyuQdLKPG1Bkb4NnM+VeAnfHqn1k4+GPT6uGQcvu2h2OVuIf/gWUFyy8OWEpdyZSa3aVCqpVoVzZ2VTnn2w8qzVjDDetO90GSy9mVLqtyYSy231MxrY6I2gGqjrTY0L8fCxfCBbhWrsYAAAAAAELFTkSuQmCC;显示:块;高度:44 px;裕度:0自动44px;位置:相对;前:-22像素;宽度:44 px;“></div></div><p.="余量:8px 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/Bi3xizeACrn/?utm_source=ig_.”风格= "颜色:# 000;字体类型:Arial,无衬线;字体大小:14px;字体风格:正常;字体重量:正常;线高:17px;文字修饰:没有;自动换行:break-word;“目标= "“空白”从@soheefit >好东西!#Repost@soheefit.}.•髋关节推力和臀肌桥的变化对于加强和建立大腿骨是难以置信的。IMG SRC=https://s.w.org/images/core/emoji/11/72x72/1f351.png”ALT=🍑"类=“笑声”风格= "身高:1 em;最大高度:1em;“/ >列出的十大变化你必须试一试!•许多人不确定有什么区别在臀部肌肉活动促(肩膀升高)和glute桥(肩膀在地上)。它们非常相似,但臀部推力更大程度上激活四胞胎。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,但是有些人并不关心他们,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。·几乎所有这些练习都是由@bretcontreras1 the Glute Guy想出来的。如果你是我的一个客户还是有我的一个项目,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=org/./core/emoji/11/72x72/263a.png”ALT=☺”类=“笑声”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=“笑声”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:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位https://www.instagram.com/bretcontreras1/?utm_source=ig_.”风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;字体风格:正常;字体重量:正常;线高:17px;“目标= "“空白”> Bret”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:14px;线高:17px;“datetime = "2018-05-17T08:15:51+00:00> 5月17日,2018年1:15am PDT < /时间> < / p > < / div > < /引用> < p > <脚本异步延迟src = "//www.instagram.com/..js”></script></p><blockquote class="instagram-media”带有数据instgrm标题的数据instgrm-permalink="https://www.instagram.com/p/BjniSb1gf_W/?utm_source=ig_.”data-instgrm-version="9“风格= "背景:#FFF;边界:0;边界半径:3px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 1px 10px 0rgba(0,0,0,0.15);保证金:1PX;最大宽度:658px;最小宽度:326px;填充:0;宽度:99.375%;宽度:-webkit-calc(100%-2px);宽度:钙(100%-2px);“> < div风格= "填充:8 px;“> < div风格= "背景:# F8F8F8;行高:0;margin-top: 40像素;填充:50.0% 0;text-align:中心;宽度:100%;“> < div风格= "背景:url(数据:图像/ png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC/xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1+bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5/P8/t9FuRVCRmU73JWlzosgSIIZURCjo/ad+EQJJB4Hv8BFt+IDpQoCx1wjOSBFhh2XssxEIYn3ulI/6MNReE07UIWJEv8UEOWDS88LY97kqyTliJKKtuYBbruAyVh5wOHiXmpi5we58Ek028czwyuQdLKPG1Bkb4NnM+VeAnfHqn1k4+GPT6uGQcvu2h2OVuIf/gWUFyy8OWEpdyZSa3aVCqpVoVzZ2VTnn2w8qzVjDDetO90GSy9mVLqtyYSy231MxrY6I2gGqjrTY0L8fCxfCBbhWrsYAAAAAAELFTkSuQmCC;显示:块;高度:44 px;裕度:0自动44px;位置:相对;前:-22像素;宽度:44 px;“></div></div><p.="余量:8px 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BjniSb1gf_W/?utm_source=ig_.”风格= "颜色:# 000;字体类型:Arial,无衬线;字体大小:14px;字体风格:正常;字体重量:正常;线高:17px;文字修饰:没有;自动换行:break-word;“目标= "“空白”8 > @therock抽插板上下没有thang喜欢它。\thethr.sam.\Repost@therock・这些被称作霍布斯牛肉活塞手臂力量”IMG SRC=https://s.w.org/images/core/emoji/11/72x72/1f602.png”ALT=😂”类=“笑声”风格= "身高:1 em;最大高度:1em;“/ > < img src = "org/./core/emoji/11/72x72/1f969.png”ALT=🥩"类=“笑声”风格= "身高:1 em;最大高度:1em;“与405磅/ > 15秒燃烧,搅拌并保持在最后。在接下来的16周里,训练和节食都非常辛苦,这样才能达到我拍摄《霍布斯与肖》电影时所能达到的最强和最好的状态。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。粉丝们一直在寻求这种剥离很多年了,我很高兴地说最后,他们的愿望是我的命令。让我们找点乐子。# AudienceFirst # SevenBucksProductions # UniversalStudios # HobbsAndShaw # HardestWorkerInTheRoom < / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位https://www.instagram.com/bretcontreras1/?utm_source=ig_.”风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;字体风格:正常;字体重量:正常;线高:17px;“目标= "“空白”> Bret”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:14px;线高:17px;“datetime = "2018-06-04T21:28:39+00:00> 6月4日,2018年2:28pm PDT < /时间> < / p > < / div > < /引用> < p > <脚本异步延迟src = "//www.instagram.com/..js”></script></p><blockquote class="instagram-media”带有数据instgrm标题的数据instgrm-permalink="https://www.instagram.com/p/Bjz1qi0AXR6/?utm_source=ig_.”data-instgrm-version="9“风格= "背景:#FFF;边界:0;边界半径:3px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 1px 10px 0rgba(0,0,0,0.15);保证金:1PX;最大宽度:658px;最小宽度:326px;填充:0;宽度:99.375%;宽度:-webkit-calc(100%-2px);宽度:钙(100%-2px);“> < div风格= "填充:8 px;“> < div风格= "背景:# F8F8F8;行高:0;margin-top: 40像素;填充:50% 0;text-align:中心;宽度:100%;“> < div风格= "背景:url(数据:图像/ png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC/xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1+bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5/P8/t9FuRVCRmU73JWlzosgSIIZURCjo/ad+EQJJB4Hv8BFt+IDpQoCx1wjOSBFhh2XssxEIYn3ulI/6MNReE07UIWJEv8UEOWDS88LY97kqyTliJKKtuYBbruAyVh5wOHiXmpi5we58Ek028czwyuQdLKPG1Bkb4NnM+VeAnfHqn1k4+GPT6uGQcvu2h2OVuIf/gWUFyy8OWEpdyZSa3aVCqpVoVzZ2VTnn2w8qzVjDDetO90GSy9mVLqtyYSy231MxrY6I2gGqjrTY0L8fCxfCBbhWrsYAAAAAAELFTkSuQmCC;显示:块;高度:44 px;裕度:0自动44px;位置:相对;前:-22像素;宽度:44 px;“></div></div><p.="余量:8px 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/Bjz1qi0AXR6/?utm_source=ig_.”风格= "颜色:# 000;字体类型:Arial,无衬线;字体大小:14px;字体风格:正常;字体重量:正常;线高:17px;文字修饰:没有;自动换行:break-word;“目标= "“空白”这个职位正在酝酿12年。大感谢@mahsa_akm建模。其中一些涉及@the_hip_thruster但是你可以模仿与创新。左击。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,下来的1/4,然后回升恒张力HT -执行像一个活塞和扭转代表在半空中(不要碰栏地上),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,然后执行最后一个设置所有滴之间尽可能少的时间。用较小的盘子装上两端,使它们更容易从爆炸式杠铃HT上滑下来——把杆子装到1RM的60%并尽可能快地推动。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。试着找出哪些对你最有效。其中一些肯定会让你的面筋发热。# gluteguy # glutelab # hipthrust # hipthrusts # thethrustisamust < / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位https://www.instagram.com/bretcontreras1/?utm_source=ig_.”风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;字体风格:正常;字体重量:正常;线高:17px;“目标= "“空白”> Bret”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:14px;线高:17px;“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/..js”></script></p><blockquote class="instagram-media”带有数据instgrm标题的数据instgrm-permalink="https://www.instagram.com/p/BkAget7AlHk/?utm_source=ig_.”data-instgrm-version="9“风格= "背景:#FFF;边界:0;边界半径:3px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 1px 10px 0rgba(0,0,0,0.15);保证金:1PX;最大宽度:658px;最小宽度:326px;填充:0;宽度:99.375%;宽度:-webkit-calc(100%-2px);宽度:钙(100%-2px);“> < div风格= "填充:8 px;“> < div风格= "背景:# F8F8F8;行高:0;margin-top: 40像素;填充:28.10185185185185% 0;text-align:中心;宽度:100%;“> < div风格= "背景:url(数据:图像/ png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC/xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1+bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5/P8/t9FuRVCRmU73JWlzosgSIIZURCjo/ad+EQJJB4Hv8BFt+IDpQoCx1wjOSBFhh2XssxEIYn3ulI/6MNReE07UIWJEv8UEOWDS88LY97kqyTliJKKtuYBbruAyVh5wOHiXmpi5we58Ek028czwyuQdLKPG1Bkb4NnM+VeAnfHqn1k4+GPT6uGQcvu2h2OVuIf/gWUFyy8OWEpdyZSa3aVCqpVoVzZ2VTnn2w8qzVjDDetO90GSy9mVLqtyYSy231MxrY6I2gGqjrTY0L8fCxfCBbhWrsYAAAAAAELFTkSuQmCC;显示:块;高度:44 px;裕度:0自动44px;位置:相对;前:-22像素;宽度:44 px;“></div></div><p.="余量:8px 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BkAget7AlHk/?utm_source=ig_.”风格= "颜色:# 000;字体类型:Arial,无衬线;字体大小:14px;字体风格:正常;字体重量:正常;线高:17px;文字修饰:没有;自动换行:break-word;“目标= "“空白”>我收到无数交错立场的问题(又名b-stance)臀部推力。主要是单腿的锻炼所以你不必用那么多的装载与双腿臀部。但是它比单腿站立要稳定得多,所以你比用单腿臀部推力时用更多的负荷。从你较弱的腿开始,然后用你较强壮的腿来匹配代表次数。如果你有一个EZ-bar,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为这个宝石。臀肌颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位https://www.instagram.com/bretcontreras1/?utm_source=ig_.”风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;字体风格:正常;字体重量:正常;线高:17px;“目标= "“空白”> Bret”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:14px;线高:17px;“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/..js”></script></p><blockquote class="instagram-media”带有数据instgrm标题的数据instgrm-permalink="https://www.instagram.com/p/BkFyS0FgDOU/?utm_source=ig_.”data-instgrm-version="9“风格= "背景:#FFF;边界:0;边界半径:3px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 1px 10px 0rgba(0,0,0,0.15);保证金:1PX;最大宽度:658px;最小宽度:326px;填充:0;宽度:99.375%;宽度:-webkit-calc(100%-2px);宽度:钙(100%-2px);“> < div风格= "填充:8 px;“> < div风格= "背景:# F8F8F8;行高:0;margin-top: 40像素;填料:28.125%0;text-align:中心;宽度:100%;“> < div风格= "背景:url(数据:图像/ png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC/xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1+bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5/P8/t9FuRVCRmU73JWlzosgSIIZURCjo/ad+EQJJB4Hv8BFt+IDpQoCx1wjOSBFhh2XssxEIYn3ulI/6MNReE07UIWJEv8UEOWDS88LY97kqyTliJKKtuYBbruAyVh5wOHiXmpi5we58Ek028czwyuQdLKPG1Bkb4NnM+VeAnfHqn1k4+GPT6uGQcvu2h2OVuIf/gWUFyy8OWEpdyZSa3aVCqpVoVzZ2VTnn2w8qzVjDDetO90GSy9mVLqtyYSy231MxrY6I2gGqjrTY0L8fCxfCBbhWrsYAAAAAAELFTkSuQmCC;显示:块;高度:44 px;裕度:0自动44px;位置:相对;前:-22像素;宽度:44 px;“></div></div><p.="余量:8px 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BkFyS0FgDOU/?utm_source=ig_.”风格= "颜色:# 000;字体类型:Arial,无衬线;字体大小:14px;字体风格:正常;字体重量:正常;线高:17px;文字修饰:没有;自动换行:break-word;“目标= "“空白”>超人打破膝盖带杠铃臀部推力!看到越来越多的名人和运动员摔臀真是一种享受。由于这样的顶级明星和运动员教练@benbrunotraining,@gunnarfitness,@risemovement,与@theglutebuilder.or@arturogarcia_gb一起,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!如果你在青少年选择奖(生物链接)上投我一票,我最终获胜,那么你可能很快就会看到他们或者不会看到他们穿着紧身的蓝色衣服!但完全有可能。顺便说一下,请不要理睬这个事实,我怀孕6个月了,还有一个完全由饼干和比萨饼组成的婴儿。一些激烈的竞争在我的青少年选择奖类别,我祝愿这些先生们好运!所以,上网,用心投票……但是投我一票。PS@ TeRoCK。跟着你的大个子走。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=“笑声”风格= "身高:1 em;最大高度:1em;“/>KalPawsSupermanTeenChoiceA.SuperBunsSummerBelly</a></p><p.="颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位https://www.instagram.com/bretcontreras1/?utm_source=ig_.”风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;字体风格:正常;字体重量:正常;线高:17px;“目标= "“空白”> Bret”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:14px;线高:17px;“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/..js”></script></p><blockquote class="instagram-media”带有数据instgrm标题的数据instgrm-permalink="https://www.instagram.com/p/BkkJLH5AanW/?utm_source=ig_.”data-instgrm-version="9“风格= "背景:#FFF;边界:0;边界半径:3px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 1px 10px 0rgba(0,0,0,0.15);保证金:1PX;最大宽度:658px;最小宽度:326px;填充:0;宽度:99.375%;宽度:-webkit-calc(100%-2px);宽度:钙(100%-2px);“> < div风格= "填充:8 px;“> < div风格= "背景:# F8F8F8;行高:0;margin-top: 40像素;填料:27.500000000004%0;text-align:中心;宽度:100%;“> < div风格= "背景:url(数据:图像/ png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC/xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1+bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5/P8/t9FuRVCRmU73JWlzosgSIIZURCjo/ad+EQJJB4Hv8BFt+IDpQoCx1wjOSBFhh2XssxEIYn3ulI/6MNReE07UIWJEv8UEOWDS88LY97kqyTliJKKtuYBbruAyVh5wOHiXmpi5we58Ek028czwyuQdLKPG1Bkb4NnM+VeAnfHqn1k4+GPT6uGQcvu2h2OVuIf/gWUFyy8OWEpdyZSa3aVCqpVoVzZ2VTnn2w8qzVjDDetO90GSy9mVLqtyYSy231MxrY6I2gGqjrTY0L8fCxfCBbhWrsYAAAAAAELFTkSuQmCC;显示:块;高度:44 px;裕度:0自动44px;位置:相对;前:-22像素;宽度:44 px;“></div></div><p.="余量:8px 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BkkJLH5AanW/?utm_source=ig_.”风格= "颜色:# 000;字体类型:Arial,无衬线;字体大小:14px;字体风格:正常;字体重量:正常;线高:17px;文字修饰:没有;自动换行:break-word;“目标= "“空白”>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: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 < / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位https://www.instagram.com/bretcontreras1/?utm_source=ig_.”风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;字体风格:正常;字体重量:正常;线高:17px;“目标= "“空白”> Bret”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:14px;线高:17px;“datetime = "2018 - 06 - 28 t10:28:39 + 00:00”> 6月28日,2018年3:28am PDT < /时间> < / p > < / div > < /引用> < p > <脚本异步延迟src = "//www.instagram.com/..js”></script></p><blockquote class="instagram-media”带有数据instgrm标题的数据instgrm-permalink="https://www.instagram.com/p/BksDHcGAtyi/?utm_source=ig_.”data-instgrm-version="9“风格= "背景:#FFF;边界:0;边界半径:3px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 1px 10px 0rgba(0,0,0,0.15);保证金:1PX;最大宽度:658px;最小宽度:326px;填充:0;宽度:99.375%;宽度:-webkit-calc(100%-2px);宽度:钙(100%-2px);“> < div风格= "填充:8 px;“> < div风格= "背景:# F8F8F8;行高:0;margin-top: 40像素;填充:28.10185185185185% 0;text-align:中心;宽度:100%;“> < div风格= "背景:url(数据:图像/ png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC/xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1+bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5/P8/t9FuRVCRmU73JWlzosgSIIZURCjo/ad+EQJJB4Hv8BFt+IDpQoCx1wjOSBFhh2XssxEIYn3ulI/6MNReE07UIWJEv8UEOWDS88LY97kqyTliJKKtuYBbruAyVh5wOHiXmpi5we58Ek028czwyuQdLKPG1Bkb4NnM+VeAnfHqn1k4+GPT6uGQcvu2h2OVuIf/gWUFyy8OWEpdyZSa3aVCqpVoVzZ2VTnn2w8qzVjDDetO90GSy9mVLqtyYSy231MxrY6I2gGqjrTY0L8fCxfCBbhWrsYAAAAAAELFTkSuQmCC;显示:块;高度:44 px;裕度:0自动44px;位置:相对;前:-22像素;宽度:44 px;“></div></div><p.="余量:8px 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BksDHcGAtyi/?utm_source=ig_.”风格= "颜色:# 000;字体类型:Arial,无衬线;字体大小:14px;字体风格:正常;字体重量:正常;线高:17px;文字修饰:没有;自动换行:break-word;“目标= "“空白”>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:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位https://www.instagram.com/bretcontreras1/?utm_source=ig_.”风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;字体风格:正常;字体重量:正常;线高:17px;“目标= "“空白”> Bret”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:14px;线高:17px;“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/..js”></script></p><blockquote class="instagram-media”带有数据instgrm标题的数据instgrm-permalink="https://www.instagram.com/p/BlAkl1sHmEO/?utm_source=ig_.”data-instgrm-version="9“风格= "背景:#FFF;边界:0;边界半径:3px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 1px 10px 0rgba(0,0,0,0.15);保证金:1PX;最大宽度:658px;最小宽度:326px;填充:0;宽度:99.375%;宽度:-webkit-calc(100%-2px);宽度:钙(100%-2px);“> < div风格= "填充:8 px;“> < div风格= "背景:# F8F8F8;行高:0;margin-top: 40像素;填充:50% 0;text-align:中心;宽度:100%;“> < div风格= "背景:url(数据:图像/ png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC/xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1+bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5/P8/t9FuRVCRmU73JWlzosgSIIZURCjo/ad+EQJJB4Hv8BFt+IDpQoCx1wjOSBFhh2XssxEIYn3ulI/6MNReE07UIWJEv8UEOWDS88LY97kqyTliJKKtuYBbruAyVh5wOHiXmpi5we58Ek028czwyuQdLKPG1Bkb4NnM+VeAnfHqn1k4+GPT6uGQcvu2h2OVuIf/gWUFyy8OWEpdyZSa3aVCqpVoVzZ2VTnn2w8qzVjDDetO90GSy9mVLqtyYSy231MxrY6I2gGqjrTY0L8fCxfCBbhWrsYAAAAAAELFTkSuQmCC;显示:块;高度:44 px;裕度:0自动44px;位置:相对;前:-22像素;宽度:44 px;“></div></div><p.="余量:8px 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BlAkl1sHmEO/?utm_source=ig_.”风格= "颜色:# 000;字体类型:Arial,无衬线;字体大小:14px;字体风格:正常;字体重量:正常;线高:17px;文字修饰:没有;自动换行:break-word;“目标= "“空白”>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。点击左边列表和练习。一个主题:稳定的注意。与流行的看法相反,臀大肌更喜欢一个稳定的环境如果他们最大限度。没错——更稳定的变异,麸质活化程度越大。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。一个好的臀部运动计划将采用几个单腿变化每周。壹贰官方网站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。我有理由选择锻炼如果你好奇什么,只要问,我会尽力回答你的。感谢@jamiederevere建模。# gluteguy # glutelab < / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位https://www.instagram.com/bretcontreras1/?utm_source=ig_.”风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;字体风格:正常;字体重量:正常;线高:17px;“目标= "“空白”> Bret”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:14px;线高:17px;“datetime = "2018-07-09T11:17:34+00:00> 7月9日,2018凌晨4:17分,PDT</time></p></div></blockquote><p><script异步延迟src="//www.instagram.com/..js”></script></p><blockquote class="instagram-media”带有数据instgrm标题的数据instgrm-permalink="https://www.instagram.com/p/BlZfqhLgv_O/?utm_source=ig_.”data-instgrm-version="9“风格= "背景:#FFF;边界:0;边界半径:3px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 1px 10px 0rgba(0,0,0,0.15);保证金:1PX;最大宽度:658px;最小宽度:326px;填充:0;宽度:99.375%;宽度:-webkit-calc(100%-2px);宽度:钙(100%-2px);“> < div风格= "填充:8 px;“> < div风格= "背景:# F8F8F8;行高:0;margin-top: 40像素;填充:50% 0;text-align:中心;宽度:100%;“> < div风格= "背景:url(数据:图像/ png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC/xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1+bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5/P8/t9FuRVCRmU73JWlzosgSIIZURCjo/ad+EQJJB4Hv8BFt+IDpQoCx1wjOSBFhh2XssxEIYn3ulI/6MNReE07UIWJEv8UEOWDS88LY97kqyTliJKKtuYBbruAyVh5wOHiXmpi5we58Ek028czwyuQdLKPG1Bkb4NnM+VeAnfHqn1k4+GPT6uGQcvu2h2OVuIf/gWUFyy8OWEpdyZSa3aVCqpVoVzZ2VTnn2w8qzVjDDetO90GSy9mVLqtyYSy231MxrY6I2gGqjrTY0L8fCxfCBbhWrsYAAAAAAELFTkSuQmCC;显示:块;高度:44 px;裕度:0自动44px;位置:相对;前:-22像素;宽度:44 px;“></div></div><p.="余量:8px 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BlZfqhLgv_O/?utm_source=ig_.”风格= "颜色:# 000;字体类型:Arial,无衬线;字体大小:14px;字体风格:正常;字体重量:正常;线高:17px;文字修饰:没有;自动换行:break-word;“目标= "“空白”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。第一种方式被称为偏心加重,它涉及更缓慢地降低重量。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,这需要使用1)减肥器,2)飞轮,3)手动阻力,(4)双腿上举/1腿下举法。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=org/./core/emoji/11/72x72/1f539.png”ALT=🔹"类=“笑声”风格= "身高:1 em;最大高度:1em;“/>在本帖中,我向您展示如何使用manual-resisted增强怪人在@theglutelab 5棒glute练习(向左):< img src = "org/./core/emoji/11/72x72/1f539.png”ALT=🔹"类=“笑声”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 = "org/./core/emoji/11/72x72/1f539.png”ALT=🔹"类=“笑声”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,我这样做主要是在较低的代表范围,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。你想进入一个槽需要实践的教练和客户端。我猜我添加大约50 - 100磅的阻力降低部分,但是它可能根据锻炼的不同而不同(额外范围的侧卧髋外展涉及较少的外部阻力,但是仍然具有挑战性,因为杠杆长度特别长,或力臂)。因为我不能量化装运,我不会将此用作渐进的过载技术;我把它用在锻炼的中间或结束时作为完成者。显然,只有当你有教练或合作伙伴时,你才能使用这些技巧。IMG SRC=org/./core/emoji/11/72x72/1f539.png”ALT=🔹"类=“笑声”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技术动作。增强偏心确实会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:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位https://www.instagram.com/bretcontreras1/?utm_source=ig_.”风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;字体风格:正常;字体重量:正常;线高:17px;“目标= "“空白”> Bret”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:14px;线高:17px;“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/..js”></script></p><blockquote class="instagram-media”带有数据instgrm标题的数据instgrm-permalink="https://www.instagram.com/p/BlilCp8DWdw/?utm_source=ig_.”data-instgrm-version="9“风格= "背景:#FFF;边界:0;边界半径:3px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 1px 10px 0rgba(0,0,0,0.15);保证金:1PX;最大宽度:658px;最小宽度:326px;填充:0;宽度:99.375%;宽度:-webkit-calc(100%-2px);宽度:钙(100%-2px);“> < div风格= "填充:8 px;“> < div风格= "背景:# F8F8F8;行高:0;margin-top: 40像素;填充:50.0% 0;text-align:中心;宽度:100%;“> < div风格= "背景:url(数据:图像/ png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC/xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1+bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5/P8/t9FuRVCRmU73JWlzosgSIIZURCjo/ad+EQJJB4Hv8BFt+IDpQoCx1wjOSBFhh2XssxEIYn3ulI/6MNReE07UIWJEv8UEOWDS88LY97kqyTliJKKtuYBbruAyVh5wOHiXmpi5we58Ek028czwyuQdLKPG1Bkb4NnM+VeAnfHqn1k4+GPT6uGQcvu2h2OVuIf/gWUFyy8OWEpdyZSa3aVCqpVoVzZ2VTnn2w8qzVjDDetO90GSy9mVLqtyYSy231MxrY6I2gGqjrTY0L8fCxfCBbhWrsYAAAAAAELFTkSuQmCC;显示:块;高度:44 px;裕度:0自动44px;位置:相对;前:-22像素;宽度:44 px;“></div></div><p.="余量:8px 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BlilCp8DWdw/?utm_source=ig_.”风格= "颜色:# 000;字体类型:Arial,无衬线;字体大小:14px;字体风格:正常;字体重量:正常;线高:17px;文字修饰:没有;自动换行:break-word;“目标= "“空白”>这是最残酷的和爱/恨glute倦怠@theglutelab我们给客户。这是knee-banded glute桥/仰卧的臀部绑架梯子,你表演:15桥梁15绑架14桥梁14绑架13桥梁13绑架12桥12绑架11,10,9日,8日,7,6,5,4,3.2,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。我有我的强壮的布雷特成员从12点开始这个月下来,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,但大多数凡人必须休息几次才能完成。继续在自己的危险。感谢@jamiederevere演示,她正在使用@the_hip_thruster循环,这非常适合这种耗尽状态。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:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位https://www.instagram.com/bretcontreras1/?utm_source=ig_.”风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;字体风格:正常;字体重量:正常;线高:17px;“目标= "“空白”> Bret”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:14px;线高:17px;“datetime = "2018-07-22T16:16:38+00:00> 7月22日2018年上午9:16PDT</time></p></div></blockquote><p><script异步延迟src="//www.instagram.com/..js”> < /脚本> < / p > < p > < / p > <人力资源/ > < p > < / p > < p > < / p > < p > < / p > < span class = "et_bloom_bottom_trigger”> < / span > < p > <一rel = "诺福洛尔HREF=//www.cpolster.com/june-random-post/”> 8月随机文章< / >第一次出现在< rel = "诺福洛尔HREF=//www.cpolster.com”>12bet备用Bret Contreras</a>.</p> //www.cpolster.com/june-.-post/feed/ 0 随机文章 //www.cpolster.com/random-post/ //www.cpolster.com/.-post/#. 坐,07年4月2018 18:08:57 + 0000 杰米德弗雷 随机的想法 //www.cpolster.com/?p = 34987 嗨,健身朋友!下面是链接的研究中,壹贰官方网站的文章,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="诺福洛尔HREF=//www.cpolster.com/random-post/”>随机文章< / >第一次出现在< rel = "诺福洛尔HREF=//www.cpolster.com”>12bet备用Bret Contreras</a>.</p> 嗨,健身朋友!< / p > < p >研究的链接,壹贰官方网站的文章,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;“注意焦点策略在长期阻力训练中的差异效应</.></.></h2><p>我很高兴参与本研究。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,我们终于有了证据支持它的有效性。好吧,为肱二头肌而不是四胞胎(奇怪的)。我哥们布拉德Schoenfeld做了评价的研究在他的博客上,你可以访问< a href = "http://www.lookgreatnaked.com/blog/the-mind-muscle-connection-a-key-to-maximizing-growth/”> < / >,你可以下载这个研究https://www.research..net/publication/323740477_.eren._._of_attentional_._._._long-._._.”>这里</a>.</p><hr/><h2><span.="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.cpolster.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.cpolster.com/wp content/uploads/screen -射- 2018 - 03 - 19 - - 2.54.05点- 1024 - x810.png 1024 w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 03 - 19 - - 2.54.05点- 610 - x482.png 610 w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 03 - 19 - - 2.54.05点- 150 - x119.png 150 w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 03 - 19 - - 2.54.05点- 300 - x237.png 300 w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-03-19-at-2.54.05-PM-600x475.png 600w”尺寸=(max-width: 459 px) 100年大众,459 px”/ > < / > < / p > < h2 > < span = "风格颜色:×000000;“>强>20个代表杀手面筋</强></跨度></h2><p><href="https://www.t-..com/./.-20-reps-for-killer-glutes”>这篇</a>文章展示了我最喜欢的一种谷氨酸运动,包括谷氨酸小组成员Brianna.<href="https://barbend.com/emg-study-deadlift-hex-bar-hip-thrust/amp/”> < img class = "对准中心wp-image-35063SRC=//www.cpolster.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.cpolster.com/wp content/uploads/screen -射- 2018 - 03 - 19 - - 3.06.17点- 1024 - x772.png 1024 w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-03-19-at-3.06.17-PM-150x113.png 150w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 03 - 19 - - 3.06.17点- 300 - x226.png 300 w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-03-19-at-3.06.17-PM-610x460.png 610w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 03 - 19 - - 3.06.17点- 600 - x453.png 600 w”尺寸=(max-width: 488 px) 100年大众,488 px”/ > < / > < / p > < h2 > < span = "风格颜色:×000000;“> <强>硬举EMG差异,六角棒硬举,杠铃髋推力</强></跨度></h2><p><href="https://barbend.com/emg-study-deadlift-hex-bar-hip-thrust/amp/”> < / >的这篇文章讨论了最近的一项研究,调查了EMG活动之间的3流行glute练习,特别关注1RM。</p><p><href="https://bar..com/zydrunas-savickas-hip-./”> < img class = "wp-image-35070对准中心SRC=//www.cpolster.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.cpolster.com/wp-content/uploads/Screen-Shot-2018-03-19-at-9.14.40-PM-1024x639.png 1024w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-03-19-at-9.14.40-PM-150x94.png 150w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-03-19-at-9.14.40-PM-300x187.png 300w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-03-19-at-9.14.40-PM-610x381.png 610w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-03-19-at-9.14.40-PM-600x375.png 600w”尺寸=(max-width:439 px)100年大众,439 px”/ > < / > < / p > < h2风格= "文本对齐:左;“>跨度样式=颜色:×000000;“>Zydrunas Savickas开始做臀部推进,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。这就是他在.<href =中对他们的看法。https://bar..com/zydrunas-savickas-hip-./”>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-image-35071对准中心SRC=//www.cpolster.com/wp content/uploads/screen -射- 2018 - 03 - 19 - - 9.23.33点- 1024 - x312.png”ALT=“宽度=477“身高= "145”SRCSET=//www.cpolster.com/wp content/uploads/screen -射- 2018 - 03 - 19 - - 9.23.33点- 1024 - x312.png 1024 w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-03-19-at-9.23.33-PM-150x46.png 150w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 03 - 19 - - 9.23.33点- 300 - x92.png 300 w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-03-19-at-9.23.33-PM-610x186.png 610w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 03 - 19 - - 9.23.33点- 600 - x183.png 600 w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-03-19-at-9.23.33-PM.png 1436w”尺寸=(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:如何更加科学的力量训练和Bret孔特雷拉斯< / span > < / h2 > < p > < a href = "12bet备用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.cpolster.com/wp content/uploads/screen -射- 2018 - 03 - 19 - - 9.26.35点- 1024 - x242.png”ALT=“宽度=551“身高= "130“SRCSET=//www.cpolster.com/wp content/uploads/screen -射- 2018 - 03 - 19 - - 9.26.35点- 1024 - x242.png 1024 w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 03 - 19 - - 9.26.35点- 150 - x35.png 150 w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 03 - 19 - - 9.26.35点- 300 - x71.png 300 w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-03-19-at-9.26.35-PM-610x144.png 610w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 03 - 19 - - 9.26.35点- 600 - x142.png 600 w”尺寸=(最大宽度:551px)100vw,“51PX”/></p><p></p><h2><span.="颜色:×000000;“>强壮生活播客:Bret Contreras12bet备用&The Art of(STRENGTH)Coa.</.></h2><p>我的好友Zach.-Esh在<href=中问我一些坏蛋。https://zacheven-esh.com/ep-157/”> < / >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="对准中心wp-image-35284SRC=//www.cpolster.com/wp content/uploads/screen -射- 2018 - 04 - 03 - 12.30.16 am.png”ALT=“宽度=550”身高= "308“SRCSET=//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-04-03-at-12.30.16-AM.png 1424w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-04-03-at-12.30.16-AM-150x84.png 150w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-04-03-at-12.30.16-AM-300x168.png 300w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-04-03-at-12.30.16-AM-1024x574.png 1024w,//www.cpolster.com/wp content/uploads/screen -射- 2018 - 04 - 03 -在- 12.30.16 - am - 610 - x342.png 610 w,//www.cpolster.com/wp-content/uploads/Screen-Shot-2018-04-03-at-12.30.16-AM-600x336.png 600w”尺寸=(最大宽度:550px)100vw,“550PX”/ > < / 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/./K4phS08tuCs?特点= oembed”帧边缘= "0”允许=播放;加密媒体allowfullscreen > < / iframe > < / p > < h2 >这是Glute实验室!< / h2 > < p >在下面的视频中,我炫耀我健身房里所有的器材和物品。这是近30分钟,但我想您会感激您对质量和细节的关注。</p><p><iframe.="1080”身高= "608”SRC=https://www.youtube.com/./kFkHgCcoSNk?开始= 242特性= oembed”帧边缘= "0”允许=播放;加密媒体允许全屏></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/./wuDHJ5YdQYc?特点= oembed”帧边缘= "0”允许=播放;加密媒体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/./AZA_XhcwX4?特点= oembed”帧边缘= "0”允许=播放;加密媒体允许全屏></iframe></p><h2>建立战利品:由Bret Contreras</h2><p>解释以下是我和Hanna 12bet备用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/./AQg65AnKo-k?开始=4&.=oembed帧边缘= "0”允许=播放;加密媒体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/./yBaZVBh1lrc?特点= oembed”帧边缘= "0”允许=播放;加密媒体允许全屏></iframe></p><hr/><h2><span样式="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”带有数据instgrm标题的数据instgrm-permalink="https://www.instagram.com/p/Be-atfPg_Ke/”data-instgrm-version="8“风格= "背景:#FFF;边界:0;边界半径:3px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 1px 10px 0rgba(0,0,0,0.15);保证金:1PX;最大宽度:658px;填充:0;宽度:99.375%;宽度:-webkit-calc(100%-2px);宽度:钙(100%-2px);“> < div风格= "填充:8 px;“> < div风格= "背景:# F8F8F8;行高:0;margin-top: 40像素;填充:50.0% 0;text-align:中心;宽度:100%;“> < div风格= "背景:url(数据:图像/ png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC/xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1+bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5/P8/t9FuRVCRmU73JWlzosgSIIZURCjo/ad+EQJJB4Hv8BFt+IDpQoCx1wjOSBFhh2XssxEIYn3ulI/6MNReE07UIWJEv8UEOWDS88LY97kqyTliJKKtuYBbruAyVh5wOHiXmpi5we58Ek028czwyuQdLKPG1Bkb4NnM+VeAnfHqn1k4+GPT6uGQcvu2h2OVuIf/gWUFyy8OWEpdyZSa3aVCqpVoVzZ2VTnn2w8qzVjDDetO90GSy9mVLqtyYSy231MxrY6I2gGqjrTY0L8fCxfCBbhWrsYAAAAAAELFTkSuQmCC;显示:块;高度:44 px;裕度:0自动44px;位置:相对;前:-22像素;宽度:44 px;“></div></div><p.="余量:8px 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:14px;字体风格:正常;字体重量:正常;线高:17px;文字修饰:没有;自动换行:break-word;“目标= "“空白”>当我走进健身行业,唯一的流行glute演习是纵向(轴向)在自然界中,和建议总是火车沉重的失败。十年后,我很高兴这种趋势已经改变,训练也更加平衡。这是一个简单的系统,它将确保你glute培训工作的生产率和效率。我称之为三分法则。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,而是让你的总体规划。我的程序并不总是工作这样的完美,但是他们很好平衡。大约三分之一的臀部运动应该是水平的(包括水平力向量),1/3应该是垂直的,1/3应该是横向的/旋转的。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应该是中等水平的代表,应光和1/3更高的代表。除非你当然讨厌某个特定的销售范围,在这种情况下,您可以省略它,并看到伟大的结果,只要量和努力是足够的。在努力方面,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,并且1/3的设备应该不会接近故障。通过以这种方式编程你的臀部训练,你会:1)充分发展臀大肌的上下亚部2)充分发展快肌纤维和慢肌纤维3)从各个角度/方向和关节动作击打臀部,从而最佳地转移到体育表演和功能活动,4)能容忍更高的工作量基本上没有积累过度疲劳,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,那个暴躁的家伙把你掩盖起来了!# gluteguy # glutelab # glutetraining # glutescience < / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位https://www.instagram.com/bretcontreras1/”风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;字体风格:正常;字体重量:正常;线高:17px;“目标= "“空白”> Bret”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:14px;线高:17px;“datetime = "2018 - 02 - 09年t12:04:23 + 00:00”> 2月9日,2018年4:04am PST < /时间> < / p > < / div > < /引用> < p > <脚本异步延迟src = "//www.instagram.com/..js”></script></p><h2>8种提高蹲深的方法</h2><p>这张信息图显示了8种不同的提高蹲深的方法。我还在YouTube上发布了一个视频<href="https://www.youtube.com/watch?v=Ke_boq4uFbE&t=11s”>这里</a>有详细的解释。</p><blockquote class="instagram-media”带有数据instgrm标题的数据instgrm-permalink="https://www.instagram.com/p/BfwjZl0HGkX/”data-instgrm-version="8“风格= "背景:#FFF;边界:0;边界半径:3px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 1px 10px 0rgba(0,0,0,0.15);保证金:1PX;最大宽度:658px;填充:0;宽度:99.375%;宽度:-webkit-calc(100%-2px);宽度:钙(100%-2px);“> < div风格= "填充:8 px;“> < div风格= "背景:# F8F8F8;行高:0;margin-top: 40像素;填充:50.0% 0;text-align:中心;宽度:100%;“> < div风格= "背景:url(数据:图像/ png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC/xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1+bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5/P8/t9FuRVCRmU73JWlzosgSIIZURCjo/ad+EQJJB4Hv8BFt+IDpQoCx1wjOSBFhh2XssxEIYn3ulI/6MNReE07UIWJEv8UEOWDS88LY97kqyTliJKKtuYBbruAyVh5wOHiXmpi5we58Ek028czwyuQdLKPG1Bkb4NnM+VeAnfHqn1k4+GPT6uGQcvu2h2OVuIf/gWUFyy8OWEpdyZSa3aVCqpVoVzZ2VTnn2w8qzVjDDetO90GSy9mVLqtyYSy231MxrY6I2gGqjrTY0L8fCxfCBbhWrsYAAAAAAELFTkSuQmCC;显示:块;高度:44 px;裕度:0自动44px;位置:相对;前:-22像素;宽度:44 px;“></div></div><p.="余量:8px 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:14px;字体风格:正常;字体重量:正常;线高:17px;文字修饰:没有;自动换行:break-word;“目标= "“空白”>请看我上传到YouTube频道的视频(我现在就把这个链接到我的故事里);它解释了这种材料。你甚至可以从Skelley看到一个特别的外观!最重要的是你要明白,蹲得越直立,越深你会下降(给定相同的髋关节角)。在视频中对此进行了阐述。许多举重运动员对蹲得更深感兴趣——尤其是举重运动员。我们都有独特的骨骼,骨骼的大小和形状对我们的运动模式有很大影响。我们经常可以进行移动性训练和锻炼来提高我们的移动性,但有时我们受限于我们的骨头和韧带。尽管如此,有一些策略可以帮助你得到深蹲,这些策略有良好的生物力学理论基础来支持它们。如果你训练是为了美学/体格的目的,然后你应该蹲到最适合你身体的深度。对一些人来说,意思是屁股对草地,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,然后你必须至少下平行(臀部折痕必须进一步比膝关节的中心)。我建议你尝试一下信息图中提供的8种策略中的每一种,以便找出最能帮助你蹲得更深的方法。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:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位https://www.instagram.com/bretcontreras1/”风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;字体风格:正常;字体重量:正常;线高:17px;“目标= "“空白”> Bret”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:14px;线高:17px;“datetime = "2018 - 02 - 28 - t23:22:20 + 00:00”> 2月28日,2018年下午3:22PST</time></p></div></blockquote><p><script异步延迟src="//www.instagram.com/..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”带有数据instgrm标题的数据instgrm-permalink="https://www.instagram.com/p/BfzRPC2AS_r/”data-instgrm-version="8“风格= "背景:#FFF;边界:0;边界半径:3px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 1px 10px 0rgba(0,0,0,0.15);保证金:1PX;最大宽度:658px;填充:0;宽度:99.375%;宽度:-webkit-calc(100%-2px);宽度:钙(100%-2px);“> < div风格= "填充:8 px;“> < div风格= "背景:# F8F8F8;行高:0;margin-top: 40像素;填充:50% 0;text-align:中心;宽度:100%;“> < div风格= "背景:url(数据:图像/ png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC/xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1+bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5/P8/t9FuRVCRmU73JWlzosgSIIZURCjo/ad+EQJJB4Hv8BFt+IDpQoCx1wjOSBFhh2XssxEIYn3ulI/6MNReE07UIWJEv8UEOWDS88LY97kqyTliJKKtuYBbruAyVh5wOHiXmpi5we58Ek028czwyuQdLKPG1Bkb4NnM+VeAnfHqn1k4+GPT6uGQcvu2h2OVuIf/gWUFyy8OWEpdyZSa3aVCqpVoVzZ2VTnn2w8qzVjDDetO90GSy9mVLqtyYSy231MxrY6I2gGqjrTY0L8fCxfCBbhWrsYAAAAAAELFTkSuQmCC;显示:块;高度:44 px;裕度:0自动44px;位置:相对;前:-22像素;宽度:44 px;“></div></div><p.="余量:8px 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:14px;字体风格:正常;字体重量:正常;线高:17px;文字修饰:没有;自动换行:break-word;“目标= "“空白”>两周壹贰官方网站前,我在三分法”通过剧烈运动训练,并且建议我的追随者确保他们整个星期所进行的剧烈运动中约1/3是水平的,1/3垂直,1/3左右或旋转。力矢量考虑载荷相对于人体的方向。加载的方向影响锻炼的转矩角曲线的臀部和水平运动单位招聘引起各种臀肌的纤维。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,而横向平面髋外展和髋关节外旋运动同时作用于上纤维和下纤维。为了让事情更复杂,你也有混合和组合的向量。最终,你想要执行各种glute练习工作不同的角度,为了充分开发臀。我花了无数小时创建这些列表和确保包括视频参考为了最大化你的理解。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。向左滚动查看所有9张幻灯片。毫无疑问,这些清单上会有你不熟悉的练习,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:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位https://www.instagram.com/bretcontreras1/”风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;字体风格:正常;字体重量:正常;线高:17px;“目标= "“空白”> Bret”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:14px;线高:17px;“datetime = "2018-03-02T00:41:20+00:00> 3月1日2018下午4:41分PST</time></p></div></blockquote><p><script异步延迟src="//www.instagram.com/..js”></script></p><h2>Progress Pics</h2><p>I cleaned up my diet and posted some progress pics.</p><blockquote class="instagram-media”带有数据instgrm标题的数据instgrm-permalink="https://www.instagram.com/p/BgGEFjFgpNq/”data-instgrm-version="8“风格= "背景:#FFF;边界:0;边界半径:3px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 1px 10px 0rgba(0,0,0,0.15);保证金:1PX;最大宽度:658px;填充:0;宽度:99.375%;宽度:-webkit-calc(100%-2px);宽度:钙(100%-2px);“> < div风格= "填充:8 px;“> < div风格= "背景:# F8F8F8;行高:0;margin-top: 40像素;填充:50% 0;text-align:中心;宽度:100%;“> < div风格= "背景:url(数据:图像/ png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC/xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1+bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5/P8/t9FuRVCRmU73JWlzosgSIIZURCjo/ad+EQJJB4Hv8BFt+IDpQoCx1wjOSBFhh2XssxEIYn3ulI/6MNReE07UIWJEv8UEOWDS88LY97kqyTliJKKtuYBbruAyVh5wOHiXmpi5we58Ek028czwyuQdLKPG1Bkb4NnM+VeAnfHqn1k4+GPT6uGQcvu2h2OVuIf/gWUFyy8OWEpdyZSa3aVCqpVoVzZ2VTnn2w8qzVjDDetO90GSy9mVLqtyYSy231MxrY6I2gGqjrTY0L8fCxfCBbhWrsYAAAAAAELFTkSuQmCC;显示:块;高度:44 px;裕度:0自动44px;位置:相对;前:-22像素;宽度:44 px;“></div></div><p.="余量:8px 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:14px;字体风格:正常;字体重量:正常;线高:17px;文字修饰:没有;自动换行:break-word;“目标= "“空白”> 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6千卡,热爱生活,但是太胖了。现在我喜欢2,每天500卡,房颤停止。烦人的!自从我是一个没吃过这个小婴儿。我会一直试着减到225磅(再减7磅),然后我会冷静下来,尽量保持下去。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。我光着身子看起来确实更好看,但是穿上衣服我显然连举起都不敢。目前的统计数据:6“4”(193厘米)232磅(105公斤)41岁(老球)大概16%的体脂体毛:无限65283;臀肌</a></p><p型=颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位https://www.instagram.com/bretcontreras1/”风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;字体风格:正常;字体重量:正常;线高:17px;“目标= "“空白”> Bret”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:14px;线高:17px;“datetime = "2018 - 03 - 09年t07:52:01 + 00:00”> 3月8日,2018年晚上11:52PST</time></p></div></blockquote><p><script异步延迟src="//www.instagram.com/..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,但是这些错误是有性别差异的。我有一个男人在工作,but here is the women's post.</p><blockquote class="instagram-media”带有数据instgrm标题的数据instgrm-permalink="https://www.instagram.com/p/Bgt8AU4gXbv/”data-instgrm-version="8“风格= "背景:#FFF;边界:0;边界半径:3px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 1px 10px 0rgba(0,0,0,0.15);保证金:1PX;最大宽度:658px;填充:0;宽度:99.375%;宽度:-webkit-calc(100%-2px);宽度:钙(100%-2px);“> < div风格= "填充:8 px;“> < div风格= "背景:# F8F8F8;行高:0;margin-top: 40像素;填充:50.0% 0;text-align:中心;宽度:100%;“> < div风格= "背景:url(数据:图像/ png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC/xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1+bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5/P8/t9FuRVCRmU73JWlzosgSIIZURCjo/ad+EQJJB4Hv8BFt+IDpQoCx1wjOSBFhh2XssxEIYn3ulI/6MNReE07UIWJEv8UEOWDS88LY97kqyTliJKKtuYBbruAyVh5wOHiXmpi5we58Ek028czwyuQdLKPG1Bkb4NnM+VeAnfHqn1k4+GPT6uGQcvu2h2OVuIf/gWUFyy8OWEpdyZSa3aVCqpVoVzZ2VTnn2w8qzVjDDetO90GSy9mVLqtyYSy231MxrY6I2gGqjrTY0L8fCxfCBbhWrsYAAAAAAELFTkSuQmCC;显示:块;高度:44 px;裕度:0自动44px;位置:相对;前:-22像素;宽度:44 px;“></div></div><p.="余量:8px 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:14px;字体风格:正常;字体重量:正常;线高:17px;文字修饰:没有;自动换行:break-word;“目标= "“空白”>下面是许多女性在追求健身目标时犯的10个错误。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。大多数男人在训练中也会犯很多错误,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。为了解决我的资历…我敢肯定我的工作有更多的女性比世界上任何人如果你总结我个人的培训客户,在线编程客户端,欢快的小组成员,布雷特成员实力雄厚,研讨会参加者,等。所以我每天都能看到这些东西,并且作为教练已经20年了。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。许多做太多运动整体(重量、瑜伽,有氧运动,旋转,普廖斯等)这严重阻碍了他们的进步。有些女性更关注诸如出汗之类的急性感觉,感受到了烧,得到一个泵,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。许多妇女将受益于完全休息日,并将注意力集中于制定PR和实现逐渐超负荷。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。#glute.</a></p><p.="颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位https://www.instagram.com/bretcontreras1/”风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;字体风格:正常;字体重量:正常;线高:17px;“目标= "“空白”> Bret”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:14px;线高:17px;“datetime = "2018 - 03 - 24 t19:31:01 + 00:00”> 3月24日,2018年下午12:31PDT</time></p></div></blockquote><p><script异步延迟src="//www.instagram.com/..js”></script></p><h2>Granny Glutes疯狂</h2><p>这是我有史以来看得最多的视频。只是试图glute比她!< / p > < = "引用类instagram-media”带有数据instgrm标题的数据instgrm-permalink="https://www.instagram.com/p/BhQCo9phxOU/”data-instgrm-version="8“风格= "背景:#FFF;边界:0;边界半径:3px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 1px 10px 0rgba(0,0,0,0.15);保证金:1PX;最大宽度:658px;填充:0;宽度:99.375%;宽度:-webkit-calc(100%-2px);宽度:钙(100%-2px);“> < div风格= "填充:8 px;“> < div风格= "背景:# F8F8F8;行高:0;margin-top: 40像素;填充:50.0% 0;text-align:中心;宽度:100%;“> < div风格= "背景:url(数据:图像/ png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC/xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1+bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5/P8/t9FuRVCRmU73JWlzosgSIIZURCjo/ad+EQJJB4Hv8BFt+IDpQoCx1wjOSBFhh2XssxEIYn3ulI/6MNReE07UIWJEv8UEOWDS88LY97kqyTliJKKtuYBbruAyVh5wOHiXmpi5we58Ek028czwyuQdLKPG1Bkb4NnM+VeAnfHqn1k4+GPT6uGQcvu2h2OVuIf/gWUFyy8OWEpdyZSa3aVCqpVoVzZ2VTnn2w8qzVjDDetO90GSy9mVLqtyYSy231MxrY6I2gGqjrTY0L8fCxfCBbhWrsYAAAAAAELFTkSuQmCC;显示:块;高度:44 px;裕度:0自动44px;位置:相对;前:-22像素;宽度:44 px;“></div></div><p.="余量:8px 0 0;填充:0 4 px;“> < a href = "https://www.instagram.com/p/BhQCo9phxOU/”风格= "颜色:# 000;字体类型:Arial,无衬线;字体大小:14px;字体风格:正常;字体重量:正常;线高:17px;文字修饰:没有;自动换行:break-word;“目标= "“空白”>奶奶臀大肌狂野!比她用力推,我向你挑战!# thethrustisamust < / > < / p > < p风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位https://www.instagram.com/bretcontreras1/”风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;字体风格:正常;字体重量:正常;线高:17px;“目标= "“空白”> Bret”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:14px;线高:17px;“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/..js”></script></p><h2>如何在实力和条件方面获得成功</h2><p>这是我做的一篇信息图,列出了我在这个领域取得成功的想法。I recommend doing more stuff on the left and less stuff on the right.</p><blockquote class="instagram-media”带有数据instgrm标题的数据instgrm-permalink="https://www.instagram.com/p/BhyhiIygTcY/”data-instgrm-version="8“风格= "背景:#FFF;边界:0;边界半径:3px;不必:0 0 1 px 0 rgba(0,0,0,0.5),0 1px 10px 0rgba(0,0,0,0.15);保证金:1PX;最大宽度:658px;填充:0;宽度:99.375%;宽度:-webkit-calc(100%-2px);宽度:钙(100%-2px);“> < div风格= "填充:8 px;“> < div风格= "背景:# F8F8F8;行高:0;margin-top: 40像素;填充:50.0% 0;text-align:中心;宽度:100%;“> < div风格= "背景:url(数据:图像/ png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC/xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1+bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5/P8/t9FuRVCRmU73JWlzosgSIIZURCjo/ad+EQJJB4Hv8BFt+IDpQoCx1wjOSBFhh2XssxEIYn3ulI/6MNReE07UIWJEv8UEOWDS88LY97kqyTliJKKtuYBbruAyVh5wOHiXmpi5we58Ek028czwyuQdLKPG1Bkb4NnM+VeAnfHqn1k4+GPT6uGQcvu2h2OVuIf/gWUFyy8OWEpdyZSa3aVCqpVoVzZ2VTnn2w8qzVjDDetO90GSy9mVLqtyYSy231MxrY6I2gGqjrTY0L8fCxfCBbhWrsYAAAAAAELFTkSuQmCC;显示:块;高度:44 px;裕度:0自动44px;位置:相对;前:-22像素;宽度:44 px;“></div></div><p.="余量:8px 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:14px;字体风格:正常;字体重量:正常;线高:17px;文字修饰:没有;自动换行:break-word;“目标= "“空白”>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,所以我坐下来整理一下关于这个话题的想法。你在健身房磨练你的手艺。在健身房=好时间。学习时间和扩大你的知识也=好。你知道谁和你知道的一样重要,所以你必须做连接和网络。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。我的许多朋友和同事都把参加聚会当成自己的生命,赌博,然后到处乱搞。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。直到我停止像小孩子一样行动,在生活中不断进步,我才开始经历成功。当然,你需要有一个平衡的生活,喝几杯啤酒或者几杯葡萄酒也不是坏事。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应该是你的药!我从来没有见过一个巨魔,相当于任何在现实世界。当你工作时,你不消费,所以从本质上讲,你是在存钱。和储蓄将允许你参加研讨会,获得认证,得到一个高级学位,订阅一份研究审查,建造家庭健身房,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,偶尔还有朋友,相当于减少压力,更多的幸福。任何人都可以在生活中忙碌。这很简单与现代技术。但并不是每个人都可以有效。成功产生成功,每一次小的胜利为下一个铺平了道路。现在,如果你像我一样热爱这个行业,这不是所有的辛勤工作。地狱,这些建议大部分都适用于任何职业或一般的生活。如果你现在很懒散,没有做出最好的决定,开始养成好习惯,制定小目标。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:14px;线高:17px;margin-bottom: 0;保证金顶部:8PX;溢出:隐藏;填充:8 0 px 7 px;text-align:中心;文本溢出:省略;空白:nowrap;}“>由<href=共享的职位https://www.instagram.com/bretcontreras1/”风格= "颜色:# c9c8cd;字体类型:Arial,无衬线;字体大小:14px;字体风格:正常;字体重量:正常;线高:17px;“目标= "“空白”> Bret”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:14px;线高:17px;“datetime = "2018-04-20T10:47:18+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/..js”></script></p><span类="et_bloom_bottom_trigger”> < / span > < p > <一rel = "诺福洛尔HREF=//www.cpolster.com/random-post/”>随机文章< / >第一次出现在< rel = "诺福洛尔HREF=//www.cpolster.com”>12bet备用Bret Contreras</a>.</p> //www.cpolster.com/.-post/feed/