Zanna Van Dijkのインスタグラム(zannavandijk) - 11月22日 04時42分

1/4 REP LADDERS ? These are vile. They literally destroy your legs! I put @thefoodmedic through them today and she agreed! ? My strength coach @awillis1515 has programmed them for me and I simultaneously dread them and love them every time ? Basically on Bulgarian split squats you do: on rep one you do a full rep, then rep two you do one 1/4 rep pulse at the bottom, the next rep you do 3 1/4 rep pulses and the next you do 4 1/4 rep pulses and continue this up to 8 or 10 reps. Then switch leg and repeat. The burn is insane! ? Adam puts this in my program at the end of sessions to fatigue my muscles. The 1/4 reps themselves give more time under tension at the hardest part of the movement ?? (This video is slightly sped up) ?? Let me know how you get on with these! ? Wearing @asicseurope kicks, @teameverysecond leggings and an @activeinstyle top ? #zvdworkout #girlgains #atfchelsea

[BIHAKUEN]UVシールド(UVShield)

>> 飲む日焼け止め！「UVシールド」を購入する