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 1 
 เมื่อ: มกราคม 14, 2021, 06:04:39 AM 
เริ่มโดย pintong - กระทู้ล่าสุด โดย pintong
หัวข้อนี้ได้ถูกย้ายไปบอร์ด สินค้าทั่วไปที่ไม่เกี่ยวกับการเกษตร.

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 2 
 เมื่อ: มกราคม 13, 2021, 07:37:26 AM 
เริ่มโดย ErnestH14 - กระทู้ล่าสุด โดย ErnestH14
What Number Of Reps Do You'll Want To Build Muscle?

More reps or more weight? That is the question. Building muscle is a challenging, tumultuous, rewarding course of. Identical to losing weight, constructing muscle takes an excessive amount of effort and determination. It's actually not simple. When you hit the weights with out a plan, building muscle turns into an even more difficult course of as a result of assembly a goal requires consistency. Having a plan is one of the best ways to make sure consistency and likewise helps you avoid overtraining or undertraining, both of which can deter you from your goals. In different words, you may attain your muscle-definition objectives a heck of a lot sooner if you know precisely what to do every time you stroll into the gym (or your dwelling room, garage or wherever you're employed out). Our Health & Wellness newsletter places the perfect merchandise, updates and advice in your inbox. While I am unable to build you a customized resistance-training plan guaranteed that will help you build muscle (you'd have to hire a private coach for that), I can inform you precisely how many reps you should carry to build muscle and enhance your physique.

Read extra: The 7 most essential workout strikes you should be doing all the time | Read extra: Does lifting weights make women bulky? To lose fats, enhance muscle definition and enjoy the well being advantages of getting a muscular physique -- like stronger bones and a decrease risk of chronic disease -- you should carry weights for muscle progress. Numerous research studies present that prime-volume resistance coaching is the best technique for constructing muscle. Based on the American Council on Exercise, the eight to 15 rep range holds essentially the most muscle-constructing potential. To maximize muscle development, it's best to choose a weight that brings you to fatigue, but not failure, by the final rep. Lifting to fatigue means you proceed performing reps till you are on the brink of dropping good form. The second you feel your method falter, finish your set. Lifting to failure means performing reps until you bodily cannot perform one other rep, and often means ending the set with an incomplete rep.

Most trainers do not recommend lifting to failure, until you're underneath professional supervision or are a complicated lifter with great exercise type. Read more: Lifting heavy weights vs. The best rep range for constructing muscle might come as a shock. If you wish to focus extra on pure power, you will wish to lift fewer reps with heavier weights. The proven rep vary for increasing strength is one to six reps. This is sensible, as a result of there's an inverse relationship between reps and load: Should you do more reps, you will have to use much less weight. Conversely, in the event you do fewer reps, try to be in a position to extend the load. Strength good points occur in response to heavy hundreds that challenge your muscles. If you do not persistently improve the burden you utilize over time, your power constructing will stall. While extra muscle is often associated with more energy, that's not all the time the case. Some lifters with spectacular physiques could look strong, but analysis exhibits that prime-volume resistance coaching can enhance muscle mass without growing power. Sure, people who are robust usually have massive muscles, but they even have phenomenal mobility, stability and exercise technique, which all contribute to power.

You can have huge muscles without having the other characteristics it takes to truly be robust in a specific weightlifting transfer. So, to increase energy, lift one to six reps and improve your mobility, stability and method. Lifting a whole lot of weight for just some reps is not essentially the ticket to muscle town. In the event you love outdoor recreational actions and sports activities, or when you've got a laborious job, consider lifting weights for muscular endurance. Muscular endurance refers to how long your muscles can keep shifting underneath a given load. This differs from cardiovascular endurance and affords its personal set of advantages, particularly elevated stamina, which permits you to easily carry out repetitive actions reminiscent of gardening or washing your automotive. Having good muscular endurance additionally opens you as much as a world of recreational alternatives like hiking and kayaking. To enhance muscular endurance through weight lifting, carry 15 or more reps for every set.

Weight training for endurance normally incorporates quick relaxation durations along with excessive rep ranges, so you should anticipate to make use of a lot much less weight than you would use when trying to build muscle or strength. Working to fatigue or failure is not vital in case your purpose is to construct endurance. Keep your focus on bettering aerobic effectivity and you'll be good to go. The perfect rep ranges for constructing muscle, strength and endurance. Here's a enjoyable fact: You want not slave away on the treadmill to lose weight. Lifting weights can also show you how to drop pounds and keep it off. When lifting weights for weight reduction, the rep range is not almost as vital as simply doing the work, particularly if you're a beginner. First, it is exercise, so it will probably put you in a calorie deficit, which is the only real solution to shed pounds. Second, lifting weights at any rep scheme helps construct no less than some muscle. Muscle is a really metabolically lively tissue, which means it makes use of up numerous power, and might improve the number of calories you burn both at rest and while doing regular daily activities. High-volume resistance training elicits more of a cardio-like response, and it might burn extra calories per session than low-volume resistance training. Weight coaching for strength, muscle mass and endurance can all profit your weight loss efforts. The knowledge contained in this text is for instructional and informational functions solely and isn't intended as health or medical advice. Always consult a physician or other qualified well being provider regarding any questions you will have a couple of medical situation or well being objectives.. How to train muscles. For more details, see web site
.Bodybuilder.No matter your age you'll get a burst of fast muscle progress if you practice for the primary time. Makes about 6 18cm waffles. Furthermore you want to include fats and carbohydrates in your nutrition plan.

 3 
 เมื่อ: มกราคม 13, 2021, 06:17:54 AM 
เริ่มโดย pintong - กระทู้ล่าสุด โดย pintong
หัวข้อนี้ได้ถูกย้ายไปบอร์ด สินค้าทั่วไปที่ไม่เกี่ยวกับการเกษตร.

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 4 
 เมื่อ: มกราคม 13, 2021, 06:17:34 AM 
เริ่มโดย pintong - กระทู้ล่าสุด โดย pintong
หัวข้อนี้ได้ถูกย้ายไปบอร์ด สินค้าทั่วไปที่ไม่เกี่ยวกับการเกษตร.

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 5 
 เมื่อ: มกราคม 13, 2021, 06:17:04 AM 
เริ่มโดย pintong - กระทู้ล่าสุด โดย pintong
หัวข้อนี้ได้ถูกย้ายไปบอร์ด สินค้าทั่วไปที่ไม่เกี่ยวกับการเกษตร.

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 6 
 เมื่อ: มกราคม 13, 2021, 06:16:47 AM 
เริ่มโดย pintong - กระทู้ล่าสุด โดย pintong
หัวข้อนี้ได้ถูกย้ายไปบอร์ด สินค้าทั่วไปที่ไม่เกี่ยวกับการเกษตร.

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 7 
 เมื่อ: มกราคม 12, 2021, 08:24:57 PM 
เริ่มโดย FatimaChar - กระทู้ล่าสุด โดย FatimaChar
12 Week Bodybuilding / Strength Training Workout Program

There is admittedly no right or wrong way to workout. You may ask 10 different bodybuilders to explain their workout routine and probably you would get 10 totally different answers. That might be an important thing to recollect for making consistent progress with your workouts. You possibly can comply with most any sort of workout routine and you'll make good progress for the primary few weeks (supplied that you're getting ample nutrition, relaxation, and so on.). But generally after just a few weeks of following a set workout program your progress will decelerate and eventually you will not make progress with that routine. Our bodies are very smart and naturally accommodate to stress. Your physique will add as little muscle as essential to get the job performed. This is why building employees get solely large enough to handle the exact quantity of labor they do during a days work and no bigger, despite the fact that they are doing bodily work all day long.

Adding muscle is a very unnatural thing to your physique. You must constantly throw "curve balls" at your muscles to get them to grow. Generally, you'll make the perfect progress for the first 3 weeks of starting a new workout routine. After 3 weeks your physique starts to adapt and your progress will slow down. In the following workout routine I have placed 4 different, 3-week workout cycles again to again in an effort to make a 12 week workout program. This program requires you to workout 4 days per week. Ideally you would workout on Monday, Tuesday, Thursday, and Friday. And rest on Wednesday's and weekends. But if this doesn't match your schedule you'll be able to workout on different days of the week. Just ensure that you do not workout for more then 2 days in a row before taking a break day. By doing this you'll give your body loads of time for recuperation and muscle development. Muscles do not grow while you are working out; they grow while you are resting. Understanding will stress and injury the muscles slightly.

Then your physique reacts by building up the muscles with a purpose to handle the extra work and stress. With each of the workout routines do as many heat up units as it's essential to get to your top working weight. Then carry out the required sets and reps with the same weight. So lets just say your prime weight for five units of 5 reps is 100 lbs. Do one heat up set with 50 lbs. Do one other heat up with 75 lbs. Then go to your prime weight of 100 lbs. 5 x 5 with 100 lbs. When you get all 5 x 5 with good form, then up the burden to 105 lbs. If you can't get all 5 x 5 otherwise you discovered them extraordinarily troublesome, keep the same weight to your subsequent workout. Click on the exercise identify for a picture of the train (all pictures open in a new window).

Weeks 1, 2, and 3 do the following workout routine. 3 sets of 15 reps Keep information of the workouts, weights, units, and reps that you just do. Each workout attempt to beat what you did for your previous workout. With the squat, useless elevate, and incline barbell bench press attempt so as to add 5 lbs. Weeks 4, 5, and 6 do the following workout routine. Four units of 15 reps Keep data of the exercises, weights, sets, and reps that you simply do. Each workout try to beat what you probably did in your previous workout. With the decline bench press and the bent barbell row try to add 5 lbs. Weeks 7, 8, and 9 do the following workout routine. Three sets of 15 reps Keep data of the exercises, weights, units, and reps that you do. Each workout try to beat what you did on your previous workout. With the squat, partial useless raise, and flat barbell bench press try to add 5 lbs.. Biceps muscles. webpage go and get the information you need
.Muscles and steroids.The bottom line is to exercise good, not laborious. If you answered no to the final query, I don't think any less of you. Sugar will truly assist bring the protein into the muscles quicker at this level, thus shakes as well as protein bars are alright for consumption; nonetheless, keep observe of how much sugar you eat during the remainder of the day.

 8 
 เมื่อ: มกราคม 12, 2021, 12:19:00 PM 
เริ่มโดย ErnestH14 - กระทู้ล่าสุด โดย ErnestH14
Isometrics - The Fastest Way To Construct Strength, Lean Muscle Tissue & Drop Pounds

Isometric Training IS the Fastest Way to a Firm Physique! So Why Haven't You Heard of It? B.A., N.C.E.H.S., Dip. Acu., Cert Clin. IMed., Dip. Adv. OBB, Dip. Simple - most people don’t find out about Isometrics! Nor do they know how shortly and dramatically it can change the human physique. Scientific studies have shown that Isometrics can stimulate the event of recent lean muscle tissue in as little as 7 seconds! That’s it, 7 seconds and you’re performed! Too good to be true, right? When i first found it I believed the same. I was working as a fitness instructor and personal coach; I knew all the things about reworking the human physique by means of exercise. Little did I realize it solely takes 7 Seconds to construct An ideal Body! Before I learned these confirmed scientific secrets my purchasers bought outcomes however it took time, and plenty of laborious work. With todays lifestyles most couldn’t dedicate themselves to the lengthy hours wanted to rework their physique. I was working back to again, consumer after consumer and when I used to be achieved I didn’t want to see another weight or have a look at another treadmill.

So I started on the lookout for a sooner approach to workout and keep my physique in tip prime physical condition. In solely 7 Weeks with just seconds of train I added over 30lbs of lean muscle to my body while growing unimaginable strength - in fact I became so sturdy I can lift a grown man over head with just one arm! You may see my unbelievable transformation, and even watch videos of my strength feats Here. I studied the science and history behind it - the outcome is this webpage. Here you will discover the all my solutions, and also you won’t need to spend the years doing the research I did. You may get began reworking you body right now. On this site you will discover the sametechniques and workouts I used to transform my shoppers physiques in much less time than every other form of training. Actually, most of my purchasers are finished a workout in less than 5 minutes!

On this webpage I've written over a hundred free articles, guides, train applications, detailed method descriptions with animations and more, so you may get in great shape quick. Just look over the menu on the left and choose the subject that pursuits you. If you want to shed pounds, develop lean muscle tissue, improve your flexibilityand really feel fantastic and do it quickly - Isometric Training is the way. On the bar in your left you will see that free articles and guides on how you can use these methods together with your current train program or develop a brand new one from scratch. If you are on a weight lifting program I’ll present you methods to triple your lifts and provide you with new weight lifting exercises to get the best muscle constructing outcomes doable. If you want to be building chest muscle, constructing leg muscle, building arm muscle - you’ll discover ways to build muscle quick!

If you don’t like weights I’ll present you bodyweight workout routines that will unlock your unbelievable potential to drop extra pounds quick and develop near limitless energy that wil benefit your on a regular basis life! If weight reduction is what you need to realize you won’t need any supplements or magic weight reduction pills. I’ll go through the proper foods you'll want to eat to build lean muscle tissue and drop a few pounds. Confused about a fitness program or exercise plan? Don't worry. In my Free Fitness Reviews I present provide you with the good thing about my expertise and tell you which of them applications work, and which do not. Of course you can also pick up a duplicate of my full coaching information - 7 Seconds to A perfect Body, The Scientifically Proven Method for Transforming Your Body in Just Seconds! Over 250 pages and full of more than one hundred pictures it's going to remodel your body from your face right down to your toes, sculpting your physique and letting you develop astonishing power with just seconds of exercise. Finally for those who need that additional help you can examine on-line personal coaching and personal fitness training, to give you the motivation to shed extra pounds, build muscle and feel unbelievable! So relax, grab some green tea and get reading about how you are going to turn out to be the following success story! Actually it would take you longer to examine your workouts then to truly do them! P.S. Remember to keep coming again, as new articles and new coaching programs are consistently being updated. Remember - you may workout as you read!. Pump muscle for women. webpage - here you will find up-to-date information
.Bodybuilder.It provides up to 200 pounds of resistance and guided workouts. On other days Foundation IMT should happen. How Much Protein Do You Need to achieve Muscle?

 9 
 เมื่อ: มกราคม 11, 2021, 07:31:38 PM 
เริ่มโดย FatimaChar - กระทู้ล่าสุด โดย FatimaChar
What's The Time Needed To Assimilate Protein - Bodybuilding

Easy methods to know which protein to make the most of and when? Each protein has its private speed of assimilation based on its composition, like fats and sugar. To permit an optimal restoration, the bodybuilder should know the correct protein to make use of for each and every predicament (awakening, post-workout, night's sleep). Quick absorbing protein needs to be consumed inside the morning and following the workout. The metabolic window can be the urgent have to offer the physique with proteins and carbohydrates. Protein intake have to be speedy together with the assimilation of those proteins will have to be as rapid as you presumably can. For this reason it can be vital to devour foods that digest quick comparable to lean fish or cooked egg whites. To roughly estimate the pace of assimilation of food, read its nutritional values: the more meals comprises lipids, the way more it can take longer to digest together with the much more time its nutrients take to succeed in your muscles. Also be cautious of fibers mainly as a result of they can slow the digestion. Straightforward sugars can generate an insulin spike and hence improve protein assimilation.

When you're a fan of whey protein, recall to eat 3 to four tablespoons of honey previous to drinking your whey shaker. You must perceive that the whey is easily assimilated when combined with chilly water as a consequence of the fact it leaves the stomach extra rapidly than milk. Sources of shortly digestible protein. When to devour gradual absorbing protein? Slow absorbing protein should be consumed simply before bedtime to improved struggle towards the muscle catabolism that occurs primarily at night time. Casein could possibly be one of the best protein for this process for the reason that the duration of its assimilation is roughly 7 hours. We discover it as a protein powder in addition to in dairy goods. White cheese is a improbable provide of casein: 200 to 300g to devour forward of bedtime. Intermediate proteins (soy, egg) are useful through the day. In case your subsequent meal is 2 or 3 hours away. A protein with medium speed of assimilation will provide your muscles frequently till your subsequent meal.

Accelerating the assimilation of proteins. The whey protein is mixed with milk or water as a consequence of the fact a liquid food is further promptly assimilated than a stable food. Food may be assimilated more quickly in the event that they could also be lowered in velvety; this is correct for all nutrients. Ahead of a workout, you'll want to not eat solid protein foods contemplating that their digestion is as effectively lengthy and will disrupt the workout (fatigue). It's the very same inside the scenario of put up workout: to permit a fast assimilation, protein should be ingested in a liquid type. It's best to not consume stable food 1 hour ahead of and 1 hour after the workout. Time Needed to Assimilate Protein - Supplements and speed of assimilation. • Whey protein: the whey protein shaker might be assimilated in 30 minutes in optimal situations. It may be the quickest protein powder behind hydrolyzed whey and micro whey.

Its advantage is the potential to replenish the physique with proteins within a quick time period (within the awakening and right after the workout). • Egg protein: Its velocity of assimilation is around 2h. Egg protein isn't explicit to any predicament and consequently is often put to use at any time, but won't be as useful because the whey following the workout or the casein all through a night's sleep. • Soy protein: This protein is likely to be assimilated in about 2:30. Soy supplements of are steadily enriched with methionine (a limiting amino acid in soy protein). Although this protein is of natural origin, it affords the 8 essential amino acids. • Casein protein: The slow absorbing protein par excellence, its pace of assimilation may be very low. A casein shaker is often assimilated just after six or 7 hours. It can be the appropriate complement to fight against muscle catabolism that occurs although you are sleeping at night. Are you searching for nice ideas, lessons and principals about how to gain lean muscle mass? Then Visit us right this moment on the muscle maximizer oficial site.. Build muscle. website - here you will find the latest information
.How to swing biceps.Building muscle isn't simple. In case your heading for measurement then attempt to eat for measurement. Strength coaching and cardio multi functional!

 10 
 เมื่อ: มกราคม 11, 2021, 10:48:49 AM 
เริ่มโดย ErnestH14 - กระทู้ล่าสุด โดย ErnestH14
The “Myth” Of Bulking Up

Today I wish to debunk a few myths about protein powder and whether or not you really want a protein shake after a workout. That is aimed at the ladies nevertheless it still has relevance for the guys too. Stereotypically, protein powder is seen as a supplement that males use in the event that they need to get huge or “bulk up” as many individuals wish to call it. Females specifically see guys doing heavy weights and drinking protein shakes and naturally assume that the protein shake is putting the size or the muscle on the guy. They then assume that if they have a protein shake they may even get massive or bulk up. This really couldn’t be further from the reality. Lets look at why. Firstly, that is what a protein shake after a workout WILL do. 1) Begin to repair muscle damage from the workout. 2) Help with (DOMS) delayed onset muscle soreness, the pain you will have a day or two later. 3) Start the fats burning course of immediately after a workout. 4) Increase strength and muscle tone/dimension.

5) Decrease your cravings for carbohydrates. 7) Read these 6 factors again, as it’s vital to realise how necessary the shake is! A protein shake will do all the above and is not going to “bulk” Anyone up most actually not a female looking to lose physique-fat, tone her muscles, drop a dress dimension or two and customarily keep match and healthy and look nice on the beach. What most people fail to take into consideration is the opposite components required to bulk up. I'll use myself for instance as I have been weight training since I used to be 15 years old. I might say I’m pretty concerned in weight training or bodybuilding although not an out-and-out bodybuilder that you simply see in photos. I prepare very exhausting 4-5 days per week, heavy weights with reps wherever between 6-12. My food regimen is immaculate 90% of the time, 6-eight meals per day together with 2-three protein shakes a day.

I complement my food regimen with a number of fish oil, creatine, glutamine. I drink 2-3 litres of water per day, don’t smoke, don’t drink a lot, I sleep like a child, I’m not burdened and all the time seeking to put on lean muscle. I have average genetics and I really know what I'm doing and guess what? I nonetheless find it exhausting to placed on an additional 2-4kg of muscle. On high of that, I’m male and have 10 instances more testosterone than the average feminine. Testosterone is the hormone accountable for muscle progress among other things. Suffice to say that “BULKING UP” is a fable.It’s arduous to placed on muscle. Its rattling hard for a female to put muscle on. In case you are feminine and you still did all the above, you'd presumably put just a few kg’s of lean muscle tissue in your physique. This would equate in a smaller, tighter, leaner model of what you at the moment are, not a bulked up model. Everyone that trains with personally knows that I frequently recommend a every day protein shake or at the very least one after a workout for all the above causes. Ladies, the muscle that you've is valuable and absolutely very important in reaching your goals within the gym, whether or not its weight loss, toning, dropping that dress measurement, a flat stomach and a smaller bum and even getting back into those skinny denims. Buy a great high quality protein powder and ignore the men within the workplace that say they acquired big after they took protein. Refer them to this e-mail, or higher nonetheless, give me their e mail handle so I can add them to my electronic mail list so they can begin to know things a little higher. For those who want to know extra, drop me a quick line and I'll point you in the fitting course as to the place to purchase the most effective protein supplements.

Read extra: Wish to lose belly fat? Irrespective of how exhausting you work out, how heavy you raise or how much protein you eat, you will not see optimal muscle-constructing results if you are chronically sleep-deprived. Not only will lifting weights really feel exponentially harder, you might lose your motivation to elevate weights at all. Then, clearly, you won't build muscle. Sleep also facilitates muscle recovery. Studies present that most of the muscle restore process occurs during sleep, and that sleep influences vital hormones like cortisol, human development hormone and insulin growth issue, which all play a task in muscle upkeep and growth. A 2018 examine even found that just one night time of no sleep can curtail your muscle-building efforts by growing protein breakdown. Workout restoration is so vital. I can not stress this sufficient, but I'll strive: Workout restoration is so vital. If you keep beating your muscles down without giving them an opportunity to rest and rebuild, they won't develop -- and you will wind up battling signs of overtraining syndrome. The explanation so many bodybuilders use workout "splits" is to allow them to work out multiple instances per week with out overtaxing a certain muscle group. For example, a typical break up is push-pull-legs. The information contained in this text is for instructional and informational functions only and isn't supposed as health or medical advice. Always seek the advice of a physician or other qualified health supplier regarding any questions you'll have a few medical situation or well being aims.

Tend not to drop for it, I repeat don't fall for it. I've 4 main merchandise and options I choose to use when lifting. I've employed just about every product you can think about of for the properly-identified merchants. The vast majority of them have skilled minimal to no affect and a number of other simply basic out suck. The essential thing types you need to make use of are Creatine, Glutamine, Protein plus a great pre-workout health supplement. Pre operate outs should not demanded, however they are nice for getting you motivated, provide you with additional power and acquire you relocating additional bodyweight then you'd then with no it. Having the acceptable services or products stands out as the Important TO Growth! You'll get features simply putting within the challenging do the job, however incorporating a product like these four might help to boost your dimensions. Selecting the appropriate resolution line is somewhat important, simply because anyone places out a creatine product doesn't signify it will turn out to be a superior merchandise. You must be quite watchful who you choose up your products from. Some could possibly be junk within a bottle having a fairly label on it. In order to acquire one of the most out of your product, it is advisable have the very best product or service obtainable. You additionally really want to make sure that these options have a tendency not to set you again an arm and also a leg.. How to swing biceps. See the link web site
.How to pump muscles.However, much of their coaching is going to revolve around lifting very heavy weights for a relatively low variety of reps. A rise in strength, whether that’s in the type of extra weight on the bar, or an increase in repetition strength (the variety of reps you’re able to do with a given quantity of weight), particularly when that enhance is demonstrated utilizing a single-joint “isolation” train requiring little talent to carry out, is an efficient signal you’re recovering and rising, and that your total coaching quantity isn’t extreme. It’s okay to prepare daily, however remember the fact that when you train a certain muscle or muscle group on Tuesday, you can’t practice the identical muscle or muscle group on Wednesday.

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