hack to grow glutes instead quads personal-trainer approved ✅👇🏼 #petitewoman #weightlifting #fitspo
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hack to grow glutes instead
hack to grow glutes instead quads. personal-trainer approved ✅👇🏼
there isn’t a right or wrong way to do a bulgarian split squat, just variations depending on what you want to target.
👉🏼QUAD-FOCUS: the closer your foot is to the bench, and the more upright you are to the bench the more you target the quads. too close and you might have some knee pain.
👉🏼GLUTE/HAMSTRING-FOCUS: the further you are from the bench, and further further you hinge at the hips the more you target your hamstrings & glutes, but it will also be a bigger strain on your hip flexors/groin.
🙋♀️if you’re a short girly (like me), most machines in the gym are awkward, large & don’t really fit.
you need a DIFFERENT plan
to achieve a body recomposition (lose fat, gain muscle)
❌ STOP doing lots of cardio, restricting your calories & doing pilates/yoga (let’s be real, soft girl approach isn’t working)
✅ start lifting weights 3-5x a week using progressive overload & follow FULL body workouts that boost metabolism 🔥
keep it simple, you only need a pair of dumbbells at home.
when you eat well and move your body with a petite-specific approach, not only do you lose body fat and get toned more easily, you also start feeling amazing!
there isn’t a right or wrong way to do a bulgarian split squat, just variations depending on what you want to target.
👉🏼QUAD-FOCUS: the closer your foot is to the bench, and the more upright you are to the bench the more you target the quads. too close and you might have some knee pain.
👉🏼GLUTE/HAMSTRING-FOCUS: the further you are from the bench, and further further you hinge at the hips the more you target your hamstrings & glutes, but it will also be a bigger strain on your hip flexors/groin.
🙋♀️if you’re a short girly (like me), most machines in the gym are awkward, large & don’t really fit.
you need a DIFFERENT plan
to achieve a body recomposition (lose fat, gain muscle)
❌ STOP doing lots of cardio, restricting your calories & doing pilates/yoga (let’s be real, soft girl approach isn’t working)
✅ start lifting weights 3-5x a week using progressive overload & follow FULL body workouts that boost metabolism 🔥
keep it simple, you only need a pair of dumbbells at home.
when you eat well and move your body with a petite-specific approach, not only do you lose body fat and get toned more easily, you also start feeling amazing!
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در تاریخ 1403/03/19 منتشر شده
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