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🏋🏽♀️Exercises you should be doing: 🏋🏽♀️
I only started seeing results when I included both compound & isolation exercises in my routine. I do my compounds first and then I finish with my isolation exercises.
• Examples of compounds exercises:
-deadlifts
- leg press
-Hip thrusts
• Examples of isolation exercises:
-glute bridges
-glute kickbacks
-hip abductions
-clamshells
+ Tip: I choose 1-2 compound movements and 2-3
Isolations exercises. You do not have to pick 10+ exercises every time you go to the gym. 4-5 exercises per session is perfect.
🍑 for the Perfect Bubble Butt: 🍑
+ In order to actually grow your glutes, you must target all 3 glute muscles:
• GLUTEUS MAXIMUS
• GLUTEUS MEDIUS
• GLUTEUS MINIMUS
+ How to target these each muscle group
• Maximus: glute bridges, hip thrusts, squats,
RDLs, lunges
• MEDIUS: hip abductions, curtsy lunges, lateral lunges, cable lateral kickbacks
• MINIMUS: cable lateral kickbacks, frog pumps, plate side raise, step ups, abduction variations.
🍳 let’s talk nutrition: 🍳
+ you MUST eat to see results
+ Not all calories are created equal. 2500 calories of junk food will make you look completely different than 2500 calories of whole foods.
+ Aim for 2500-3000 calories and break them down into high carbs, high protein, low fat.
• My macro breakdown:
50% carbs
30% protein
20% healthy fats.
+ Tip: If your goal is weight gain, you must remain in a caloric surplus. you must meet your daily calorie/macro goal.
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✨ Save Money by working out at home and avoiding buying a hefty monthly gym membership! ✨
🏷️ tags:
#summerbod #summerbody #lemon8challenge #glutegrowthtips #workoutchallenge #gluteworkout #glutegrowth #athomeworkout #glutetransformation#moneysavingtips