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Alright gals, you click on this post and I will deliver🚚, this is how you can train to get Jihyo’s physique. Now I am not her personal trainer so I won’t know exactly what she does on a day to day basis. But after more than 8 years of training, I have a pretty good assessment of what exercise can help you achieve it. 🫢
(Disclaimer: You will not have a copy of her physique, I mean its impossible. You are unique in your own way and this is a guide for you to improve yourself physically. With that out of the way, let’s analyse her physique.)
🍋Physique Analysis🍋
🍋She’s v lean. As you can see her muscle definition which really stands out especially at her abs, back and arms.
🍑Do these exercise for her lower body🍑
🍑Barbell Squats: Great for overall development of leg strength and muscle, with a slight emphasis on the glutes.
🍑Dumbbell Romanian Deadlift: Trains your glutes, hamstrings and lower back. This exercise is great for dancers as it helps to strengthen your back and glutes for better posture.
🍑(Optional) Abductor Machine: For more glutes work.
🍎Do these exercise for her upper body🍎
🍎Back: Latpull Down and Seated Cable Rows. With these 2 exercise it will hit majority of your back muscles, obtaining the define lean look like Jihyo.
🍎Chest: Incline Dumbbell Bench Press. It helps trains your front delts as well.
🍎Shoulders: Dumbbell side raises and Facepull. These 2 exercise will keep the shoulder strong and healthy, while building the hourglass figure. By making the shoulders broader hence making the waist appear smaller.
🍎Arms: Seated Dumbbell Curls and Tricep Pushdown. Ofc we need to include arms here. These 2 exercise are not very taxing on your body so you can put these at the end of your workout and still train hard.
🍎Abs: Lying Leg Raise and Crunches. I would first do lying leg raises first as it targets the lower abs which does not get a lot of work. But with these 2 exercise it targets the muscle for the abs line.
⭐️Bonus Tips⭐️
⭐️I would program these exercise in an upper and lower body split (2x upper and lower per week). Maybe I would shift abs exercises to lower body days.
⭐️I would do 2-3 sets, hitting close to failure around 6-12 reps for each exercise. IMO, I would do 3 sets for each exercise for lower body and 2 sets for upper body except chest exercise (since I only indicated 1 exercise I would do 3 sets).
⭐️If you want to achieve a lean physique like Jihyo, I would recommend either eating a caloric maintenance
or a caloric deficit.
⭐️Cardio wise, I would do LISS cardio 2-3x a week, or 1x of HIIT a week. Do not over do cardio as it would impact your strength training which is a priority.
⭐️⭐️⭐️P.S. I would really like to grow my platform here. If you are committed to improving yourself, drop me a FOLLOW. Hope these help you feel less lost and more confident in your fitness goals❗️
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