Dutchのインスタグラム(nochtlii) - 7月5日 02時54分

Things I do to grow my glutes again (post back surgery)🍑
-
1️⃣ eating at least 3 or 4 well balanced meals and eating consistent enough calories in a day, to give my body energy to build a shelf in the first place. It’s so easy to skip meals and be “too busy” but fueling yourself will be the best decision you make in this process!🫶🏼
2️⃣ creating an overload in my training to grow muscle. I don’t want to put super heavy weights on my spine just yet, so instead I create progressive overload with more sets, reps and the way I perform my exercises. It’s not always the highest weight that matters!🙏🏽
4️⃣ i don’t only train legs. Read that again😂 I take enough rest days inbetween leg days so my muscles can recover properly and i don’t overtrain my legs- which in the end can lead to an injury or sometimes even stops your progress all together.
5️⃣ current training is 4 days of weight lifting and between 6 and 10k steps a day + one day I stretch my entire body. I try not to have full “couch” days on my rest days anymore, active rest is the best!🤞🏽🍑
-
Ill keep you up to date with my training regime and what I eat in the coming weeks!🖤

[BIHAKUEN]UVシールド(UVShield)

>> 飲む日焼け止め！「UVシールド」を購入する