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Денис Чихачев | EVENT DJ | Тверь

@chikhachev_dj

a month ago

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Posted On: October 7th 2026, 07:40 pm

3 день обучения диджеингу

#dj #music #mashup #reels #mix

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happy sunday 👹

Klejda nuk ia ndan sytë Rronit teksa ai e noton gjatë sfilatës!

Now time to move in #campergirl #rvlife #lifestyle #camperliving

What I wore yesterday to be not only comfy, but cute! ✨🍂☁️🧸 Comment LOVE for all the details 🤎

your abs aren’t growing? save this ↓

One of the biggest things that changed my physique was learning to train my core with intention instead of just doing endless ab workouts I saved online

ABS vs. CORE — what’s the difference?

1. ABS = definition + muscle development
Your rectus abdominis is the 6 pack muscle. To develop it, train it like any other muscle with weights!! Use controlled reps, progressive overload, and consistency!!
• Cable crunches
• Reverse crunches
• Hanging knee raises

2. CORE = stability + control
Your core includes your abs, obliques, transverse abdominis, diaphragm, and deeper stabilizing muscles. It helps you brace, control your pelvis and rib cage, and transfer force during lifts.
• Dead bugs
• Planks
• Pallof presses
• 90/90 breathing + bracing drills

3. HOW TO ACTUALLY ACTIVATE YOUR CORE
✨ Exhale gently before bracing to help bring your ribs over your pelvis.
✨ Brace all the way around your midsection this is called 360 breathing ! Feel your whole ribcage expand 360° tension, not just sucking in your stomach.
✨ Keep your ribs stacked over your pelvis instead of letting your lower back arch and ribs flare.

4. STOP CONFUSING A BURN WITH EFFECTIVE TRAINING
Feeling your abs burn doesn’t automatically mean you’re training them well. Focus on control, full range of motion, tension, and gradually making exercises more challenging.

5. REMEMBER
Visible abs depend on muscle development, body fat distribution, genetics, and other individual factors. You can’t spot-reduce belly fat with ab workouts!!!

Save this for your next ab day ^_^

jacqueline fernandez pops out for an outing in versova