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@afdesy

4 months ago

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Posted On: July 5th 2026, 08:26 am

camping lagi ke waduk sermo,karena memang senagih itu sama pemandangan nya 😍 #camping #waduksermo #campingground #jogja #kulonprogo

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Jona përcillet me brohoritje përgjatë pasarelës!

It’s a simple life #halloween #halloweencostumes

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

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