5 lifesaving postures

Used to pretend all but felt that "doing it didn't change"

Because the position is correct, but the table is wrong.

📋 Training Structure per day Training 3 days / week - every other day (eg / eg / eg) Total time ~ 35-40 minutes Total warm-up

🔥 Warm-up always first (5 minutes)

→ Hip circle 10 rounds / side

→ Cat-cow 10 rounds

→ Bodyweight squat 10 times

→ Arm circle 10 rounds / side

1. Start at Swing first, 3 sets × 12 times, 45 seconds rest, use 4 kg, this reps more than the villagers, because it is the "wake up" position of the hips before taking another position.

2.Goblet Squat 3 sets × 10 times, 60 seconds rest, take 4 kg down the lower body. When the legs are still strong, the form is much better than when you are tired.

3. Romanian Deadlift 3 sets × 10 times. Rest 60 seconds. Use 4 kg. This position needs concentration, so sort it in the middle, not too tired until the form is broken.

4.Overhead Press 3 sets × 8 times. Rest 60 seconds. Use the least 4 kg reps on the list. Because the shoulders are small muscles. Easy to get tired. No need to force.

5.Bent-over Row 3 sets × 10 times, rest 60 seconds, use 4 kg, pull, always end up - pull back, balance after pushing throughout the session.

📈 Progression every 2 weeks.

1️⃣ Sun 1-2 → Dear Form. Don't rush up the weight.

3️⃣ Sun 3-4 → Increase reps to 12-15 all moves 5️⃣ Sun 5-6 → Up weights 1-2 kg Reduce reps back 10

7️⃣ Sun 7-8 → Increase sets to 4

If you make the last reps comfortable - that's a sign you're ready to gain weight.

Follow this for eight weeks and tell the results in the comments. Want to know who feels stronger before - leg or back? 🤍

🛒 Interested in Kettlebell Click on the profile now - there's a Shopee link waiting for it. ♥️