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87: 名無しさん 2021/08/05(木) 04:31:07.93
初心者です
今一番熱いキャラ教えてください
89: 名無しさん 2021/08/05(木) 04:32:05.91
>>87
ギガドレはなびらのフシギバナ
91: 名無しさん 2021/08/05(木) 04:32:24.75
>>87
ゲンガーだぞ
94: 名無しさん 2021/08/05(木) 04:33:30.59
>>91
ゲンガーってまだいけるんですか?
98: 名無しさん 2021/08/05(木) 04:35:28.39
>>94
あ、冗談な
期間限定ポケとか使って自分に合うポケ見つけな
99: 名無しさん 2021/08/05(木) 04:35:36.89
>>87
ガブリアス

引用元:https://medaka.5ch.net/test/read.cgi/poke/1628088509/

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    Post-Cycle Support Essentials

    Perfect PCT Guide: Post-Cycle Support Essentials

    Post-Cycle Therapy (PCT) is a critical phase
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    Post Cycle Therapy (PCT) is a recovery phase designed to
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    PCT is crucial for bodybuilders as it prevents hormone imbalances that can lead to testicular atrophy, infertility, and other
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    A successful PCT protocol includes several key components:

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  16. Kristian より:

    It can be performed seated utilizing a pair of dumbbells or standing using dumbbells or a barbell.
    If you expertise any muscular imbalances, opt for the dumbbells to iron out weaknesses.

    You ought to know your shoulder muscles to coach them successfully With Dumbbells.
    In fitness, "shoulder exercises" check with resistance workout routines that
    target the deltoid muscle. The Y-T-I Raises, each
    with their distinct movement, collectively present a 360-degree exercise for the
    rear deltoids. The ‘Y’ hits the higher again and delts, the ‘T’ zeroes in instantly on the
    rear delts, and the ‘I’ completes the set with a give
    attention to each rear delts and upper again. This complete strategy ensures balanced
    development and power.
    It is a very efficient and useful train for constructing muscle and power within the posterior deltoids.
    Moreover, it helps to enhance shoulder stability and posture.
    A bent over cable increase is a wonderful train to train and
    isolate the rear deltoid muscle. There are, nonetheless, many bent-over
    cable lateral increase variations you could check out that may require various varieties of bent-over cable lateral raise gear.

    When determining how typically you ought to be coaching your shoulders every week, contemplate your
    goals.
    This is why I like to carry out this movement with a cable machine, and ideally, a rope 
    attachment, because it permits more movement and can mitigate
    any impingement points. A dumbbell shoulder workout is fantastic, as a
    dumbbell requires extra muscle activation and extra assist
    from stabilizing muscle tissue. This is as a end result of the load is controlled by only one assist, the
    arm holding the weight. If we give it some thought, the shoulder provides a base to move our arms,
    which allows us to perform a variety of movements, together with throwing, pulling, swinging,
    or another arm movement.
    If you want to isolate your anterior deltoids, this exercise is a good choice.
    All that pushing and urgent signifies that this muscle is usually overdeveloped.
    Nonetheless, on the off-chance, you’re not one of many
    masses, dumbbell entrance raises are top-of-the-line
    methods to isolate this muscle. I can keep in mind
    the first time I noticed somebody doing lateral raises with
    60lb dumbbells and being absolutely floored. The purpose this carry is so well-liked is because of the
    variety of muscles it requires to perform the movement.
    To lift the burden overhead, you don’t simply recruit your
    deltoids. You also recruit a quantity of other
    muscular tissues from around the physique to help you stabilise yourself.

    Onnit Durability Coach Natalie Higby (@nat.trill.match on Instagram) provides these two mobility drills
    to increase vary of movement and stability in your shoulders and
    higher back. With this in mind; let’s check out some of the handiest workouts you’ll
    have to perform. Here are hands down a few of the 
    greatest compound and isolation workout routines to develop wider
    shoulders. I also want to reiterate the elevated range of motion with dumbbells.
    You can really go deep and in addition get a better contraction with dumbbells than with
    barbells.
    Also, because you're already extremely fatigued by the point you get to
    your presses, a machine version might be a bit safer. Separate
    your chest and shoulder workouts by a minimum of forty
    eight hours in your training split to make sure they're
    totally recovered between exercises. DirectionsPerform the workouts as straight
    units, completing all sets for one move before happening to the next.

    To get greater shoulders with dumbbells, you can carry out numerous
    workouts targeting the totally different parts of the shoulders.
    Coaching your rear deltoids is extra necessary than you may suppose.
    It is certainly one of the finest workout routines
    to strengthen your lats and rear shoulder with a cable machine.
    In Distinction To dumbbell raises the place the resistance varies in the
    course of the carry, the cable pulley affords a uniform resistance all through
    the movement. It’s always necessary to get the blood moving through your
    shoulder region to prepare it for training and to forestall injury.
    Doing so moves the blood from your stomach area to your
    shoulders to lubricate the shoulder joint and to access
    your shoulder’s mobility.
    However, there are numerous other superior dumbbell shoulder workout routines on the market.
    The stability one arm bent-over rear delt increase
    (aka reverse fly) is a superb rear delt exercise, along with hitting the muscular tissues of the upper again.
    As A Result Of your pressing in a number of planes
    of motion this can target extra deltoid muscle fibers.

    And when carried out for greater reps it is an absolute shoulder burner.
    Its distinctive set-up may help you build bullet-proof stability in your
    whole shoulder joint, upper joint and even your thoracic
    spine. The shoulder is a shallow ball and socket joint that may transfer
    in multiple directions and requires a lot of muscular tissues and mobility to
    make this all occur. This is why it’s important to strengthen the deltoids from
    all angles for higher shoulder stability.
    They say it doesn’t prepare your muscular tissues and joints as
    they work naturally. Nevertheless, if your goal is hypertrophy and also
    you don’t care about functionality, the shoulder press
    is an excellent choice. After all, it lets you prepare your deltoids to failure with little danger of
    harm and with out your stabilizer and synergist muscle tissue failing first.

    The overhead press is among the most well-known shoulder workouts.
    It entails pressing a barbell or some dumbbells overhead from standing.

    These heads work together, however it’s also possible
    to emphasise every one with particular actions and
    workout routines. White recommends front raises for anybody
    people who have gone through the routine and feel short-changed within the front.
    'It’s unlikely that your anterior delts want further work, so spend extra time on your
    lateral and posterior deltoids.
    For the push press, start by placing the toes barely wider than the hips and maintain the bar touching the higher chest so that the elbows are instantly beneath the
    bar. From that position, focus on dipping and rapidly
    driving by way of the hips whereas simultaneously pushing the bar upward until
    it is immediately over the pinnacle. The extra explosive the movement is, the faster the bar strikes vertically
    which will permit heavier hundreds to be pressed.
    The second consideration is the masses that can be used for the train. In order
    to drive strength and dimension, we need to apply a substantial
    quantity of stress to the deltoids.
    If you’re having trouble with this or you’re not quite sure how well you’re
    doing, a mirror will work wonders for you. A little chest work can go a great distance should
    you really feel like your progress is stalling out.
    They’re the least necessary on this community, but they’re essential for bettering your posture alongside together with your traps.

    If you want to project strength and confidence, giving people
    the image of drastically broadened shoulders,
    you then need the help your lats give your decrease back.
    Reverse the motion because the dumbbells decrease and return to the starting place.
    It additionally will increase muscle activity of the traps, which is
    considerably shocking. But also surprising is the truth that the wide-grip upright row additionally elevated muscle activity of
    the rear (posterior) deltoid head. So use the upright row in this method for better growth of
    each the center and rear delts, as well as the traps.

    Pushing your working sets nearer to failure will get much less
    straightforward and more dangerous as your weights improve.
    Don’t be afraid to utilize machines to make use of extra intensity safely or get a spotter or a
    coach to get nearer to failure without risking damage.
    He has been passionate about bodybuilding since
    he was 15 years old and discovered the joys of coaching within the gym.
    Earlier Than we take a look on the prime 10,
    let’s briefly cover the fundamentals of hypertrophy (muscle growth).
    Earlier Than even contemplating physical training, it is imperative that anyone trying to build muscle has an in-depth look
    at their vitamin. There are two influential factors when it comes
    to nutrition and muscle development – a calorie surplus and every day protein intake.
    The main muscle of the shoulder is the deltoid; a rounded triangular
    muscle that sits on high of the shoulder girdle.

    You Will discover dozens of full applications to
    keep your shoulders growing in the BodyFit by Bodybuilding.com Muscle-Building Exercise Plans.
    Once you grasp the routines right here, use BodyFit
    to take your complete upper physique to the subsequent stage.

    This routine requires solely your bodyweight, and
    makes use of cautious exercise sequencing to exhaust the delts
    entrance to back. Even although the rear delts get trained so much with other
    pulling workouts, it doesn't damage to add one isolation transfer.

    Dips are a compound train that primarily targets the triceps, but in addition works the chest and shoulders.
    Even although your muscles may be robust enough to carry the load, the joints and
    tendons aren't robust enough to assist the greater stress.
    The one downside of this exercise is that it can place heavy stress on the shoulder joint, particularly
    for those with a shoulder injury or restricted mobility.
    Additionally, choose a weight that permits you to get
    reps on the first set (to failure). You most likely will not be succesful of hit reps
    on subsequent sets due to the continual back-and-forth nature of the units, which minimizes relaxation.
    There are so many muscular tissues at play here, and we have to activate
    them and get them to work collectively properly and to avoid injury.
    We’ll try this by doing a quantity of warm up units of an activation train with resistance bands.
    I’ve mentioned it in a quantity of of my different Good
    Exercises and I’ll say it once more. Simply because you're going by way
    of a full vary of movement on the workouts that you're doing it doesn't
    mean that you are taking a muscle via its full vary of movement.

    It’s this particular movement that zeroes in on strengthening and defining the rear shoulder muscular tissues.
    The Cuban press is a unique shoulder train in that it really
    works all three deltoid heads simultaneously.
    If you would possibly be short of time but nonetheless need a comprehensive shoulder workout, this could
    be the perfect solution.
    Begin in a regular shoulder press position, but as a substitute of pressing
    straight upwards, press up and away at a couple of 45 degree
    angle. 'This is super useful if you're limited to light wights as
    you presumably can nonetheless get that stimulus in your
    delts,' says Tracey. Seize a pair of dumbbells and let them hold at arm’s length subsequent to your sides.
    Maintain a dumbbell in either hand and stand together with your legs extensive, knees barely bent.
    Swing both dumbbells to one aspect and carry them up as
    though drawing a circle from hip stage to above shoulder
    height. Swing the weights to the opposite aspect, dipping right down to your hip earlier than elevating them once more.
    This bodybuilder staple targets your shoulders, but in addition works
    your whole body.
    It is a variation of the shoulder or overhead press, and it’s probably the greatest exercises for constructing size and energy.

    Attempt this cable rope shoulder exercise for a few weeks to provide
    your shoulder joints a break from free weights while
    still difficult your muscular tissues and forcing them
    to grow. You need to work all three of them, along with the trapezius muscle within the
    higher back, to construct a powerful shoulder.

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  17. Muoi より:

    The next two exercises are elective accessory movements on your upper body exercise.
    These are extra relevant for intermediate/advanced lifters versus novices, however I'll talk extra about this towards the tip of the article.
    Selecting your exercises on this trend ensures that your muscles
    are worked in a balanced method. This helps forestall imbalances from creating and helps target all of the higher body musculature.
    This additionally prevents sure stabilizer
    muscles from being overworked, since every airplane of motion is addressed.
    When executing the L Pull-up, preserve a straight physique position and
    concentrate on pulling your chest towards the bar to have interaction the higher body effectively.

    To make the workout tougher, strive doing dumbbell bent-over rows whereas
    maintaining a pushup position. The main muscles labored within the dumbbell pullover are
    the lats, pecs, and serratus anterior. The posterior deltoids, triceps, and biceps may also
    all be activated. The bent over lateral elevate, or reverse fly, will goal the rear delts successfully, building the
    again taper or reduce for the coveted V-shape.
    A mistake we see way too typically is people not keeping track
    of what they're doing throughout their workouts.
    You could inform your self, "Oh, I Am Going To remember what I did final week, no drawback." Well,
    guess what? Keeping a journal of what you did
    will allow you to observe should you're making improvements, like
    getting yet one more rep than you probably did last week or
    seeing what you have to make modifications on.
    They provide distinctive benefits that you just can’t get with barbells or body weight
    workout routines and are an excellent tool to utilize when targeting chest
    fats loss. With barbells, the bar touches your chest
    before your pectoral muscular tissues have reached their full range of motion. But dumbbells allow you to lower
    previous your chest, stretching your pecs to the max, and thus activating probably the most possible muscle fibers.
    The last on our best dumbbell chest exercise listing is the decline fly.
    This train is completed identical to other flys but from a decline place.
    Like the decline bench press, solely use a 30% decline and hold the fly
    motion at about sternum stage. If you’ve been within the health club for some time, you’ve probably seen this exercise being
    accomplished with a weight plate.
    If you’re in search of a dumbbell train that will construct your core energy as properly as extremely seen upper-body muscle tissue, the pullover
    is precisely what you want. To do this train, lie
    down on a flat bench and plant the soles of your ft flat on the floor.
    Maintain the dumbbell sideways by gripping one of
    the weights as an alternative of the middle bar.
    To perform hammer curls with correct form, stand along with your ft shoulder-width
    apart and keep a slight bend in your knees. Take a dumbbell in every hand
    and make sure your palms face your torso. Tuck your elbows into your sides and lift
    the dumbbells as much as your shoulders.
    If you don’t like this train, then rest assured as there are many overhead press options.
    Additionally, be sure to check out our overhead press vs bench press
    comparison. Utilizing dumbbell pull exercises to realize muscle mass may be very efficient.

    The serratus anterior works to attract your shoulder blades forward round your ribs (scapula protraction).
    Dumbbells are more versatile so you can transfer your arms
    in a method that's comfy on your joints. You
    can rotate your wrists and move your elbows and shoulders by way of a path that feels best for you.
    You additionally need to work to stop the dumbbells from drifting
    apart as you press up.
    With your ft hip-width apart, stand upright with a dumbbell in every hand.

    Hold them utilizing an overhand grip at arm’s size in front of your body.

    At the height of the contraction, your shoulders ought to be lifted and
    shoulder blades squeezed together. Your palms should face
    one another and bend barely at the elbows.
    I typically perform this exercise as a finisher to complete my chest day.
    The squeeze press is an isolation exercise that elicits
    maximum contraction in your chest. The decline variation of this train primarily targets the decrease pecs and improves the pecs definition. The dumbbell fly provides
    good stretch and contraction to pectoral muscles and helps
    build an outlined chest. Dumbbells are great pieces of kit that allow
    a greater range of motion and assist you to target each muscle individually.

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