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Bryan Daste

@bryandaste

7 years ago

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Posted On: February 12th 2020, 05:57 pm

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mono_miri

7 years ago

mono_miri

😍😍😍

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Warga Jakarta, 13 Desember free ga? 👀

Daripada waktunya cuma habis buat overthinking, yuk luangkan sehari untuk belajar melepas dengan ikhlas dan memilih untuk pulih.

Because sometimes, healing starts when we finally let go. 🤍

𝗠𝗲𝗻𝗮𝘁𝗮 𝗛𝗮𝘁𝗶 𝗝𝗮𝗸𝗮𝗿𝘁𝗮
“𝘔𝘦𝘭𝘦𝘱𝘢𝘴 𝘥𝘦𝘯𝘨𝘢𝘯 𝘐𝘬𝘩𝘭𝘢𝘴” dan “𝘔𝘦𝘮𝘪𝘭𝘪𝘩 𝘶𝘯𝘵𝘶𝘬 𝘱𝘶𝘭𝘪𝘩”

📍 13 Desember 2026 | Birawa Assembly Hall Hotel Bidakara Jakarta

Amankan tiketmu sekarang melalui
🔗 www.menatahati.id

#menatahati
#menatahatijakarta
#Spiritualhealing
#hearttouchevent
#ahilmanfauzi

+1 🎂 🎉

A little older, a lot wiser. Grateful for life, growth and everything in between. 🥂🙏🏿 #scorpioseason

Bohot zor se Diwali gifting aa rahi hai 🦜💕🪔

Abuja men?😂😂😂😂

Three words: Buttered. Corn. Flan. Comment “flan” to get Nicola Lamb’s (@nicolaalamb) new showstopping recipe sent directly to your inbox!

Here's three movements you might not be using that absolutely needs to be in your program

Number one the adductor machine AKA the good girl machine
You have this whole network of adductor muscles like that longus, brevis, pectineus, gracilis, obturator externus, and the adductor magnus that also does hip extension

The adductors fill out the inner part of your thigh so that you don't end up with a thigh gap because that shit has been out of style for some time. So don't neglect the adductor machine because it's the only way to hit some of those muscles

hip thrust
There's still factions of guys who will bend over for the entire gym and spread their cheeks in an RDL but will say doing hip thrusts are gay
What's gay is not doing thrusts because you're an insecure little man that doesn't know the glutes are the largest muscles in your whole body and that you should def be doing an alpha level s-tier move for them. And that's the thrust

Thrusts are great because they have a high propensity for loading, short learning curve, low injury risk and transfer over to other big moves like the squat and the deadlift. If you're not doing hip thrusts then maybe stop listening to dumb strength coaches who never got out of 1985

calf raises
Most people say that calves are entirely genetic but it's fact that all muscles are entirely genetic and that calves will grow just fine if you stop treating them like yesterdays empty donut box and instead treat them like that girl that's out of your league that you wanna date

Meaning, treat them right and give them the attention they deserve. Train them first in the workout, with a straight leg, hold the stretch for 3-5 seconds and go heavy for 4-8 reps for 2-3 sets two to three times a week. That will take them from low leg asparagus spears to at least something respectable in a pair of shorts

Drop a like and a follow for more tips