#millitary #millitary #bulgarian #българия #българия
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#millitary #millitary #bulgarian #българия #българия
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🍑 ΠΡΟΓΡΑΜΜΑ ΓΛΟΥΤΩΝ – ΠΩΣ ΝΑ ΤΟΥΣ ΧΤΙΣΕΙΣ ΣΩΣΤΑ Οι γλουτοί δεν χτίζονται από 2 kickbacks στο τέλος της προπόνησης. Χτίζονται από σωστό πρόγραμμα, βαριές βασικές ασκήσεις και πρόοδο. Ένα αποτελεσματικό glute focused πρόγραμμα χρειάζεται: ✔ 2–3 προπονήσεις γλουτών την εβδομάδα ✔ τουλάχιστον 1 βαριά άσκηση (hip thrust, RDL, squat variation) ✔ ασκήσεις σε μήκος μυός (RDL, Bulgarian, lunges) ✔ ασκήσεις πλήρους έκτασης (hip thrust, step ups) ✔ απομόνωση στο τέλος για όγκο και “δέσιμο” Παράδειγμα δομή
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