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twelve . ten . eight Or you play and relax and spend it on the phone. Or talk to the coach.Then back to exercise
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this is not true . Because the girl if her muscles grew. You will grow up in fat
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Hello guys, the topic I talked about before, but I want to make an update because the video has been deleted
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The topic is about training girls in order for our sisters to learn how to exercise
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The subject of girls is very complicated
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why ?
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physical and chemical
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A woman body is different from a man body
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physique
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hormones
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Endurance
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A girl is different from a guy
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Especially with this sport
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Even with nutrition
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There is no girl who goes to the gym training bodybuilding and is looking for a beautiful body
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All due respect to girls who train bodybuilding, but this is their thing all the respect
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Because this game is strong, it needs strong people, it wants people to make an effort
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You want people who care who need body care to get results
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But when we want to talk about the topic of girls
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how ? And why? The difference is very big
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A girl training with a young bodybuilder who does the same exercises, this is a mistake
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A young man comes who has nothing to do with the girls' exercise regardless of the youth's exercise
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A day that gives the girl shoulder exercises, a chest day, and a high chest day
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And rest and come back to play chest down
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This is a mistake..it shouldn't happen
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Most girls and 90% when they participate in the gym, the goal is not to build muscle
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Two types of girls
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Either you are skinny and want to gain weight
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This section there is no problem to play the way of bodybuilding
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Because we know very well that if the muscle is stressed, it will dry out, and it will burn
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Or the fat will turn into energy
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She wants to gain weight, so there is no problem to play the way of bodybuilding
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Repetitions with weights and doing exercises seriously until her body grows
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And this section is very few girls
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Most girls are fat and overweight
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She enters the gym just to make her body beautiful and change her level
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This girl can't handle it like a bodybuilder
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We can't handle it, it's a weightlifter
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We can't put weights on her that we can't exercise 12 10 8
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We can't train it every day, a muscle in the shoulders, on the chest, and on the back
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What's the solution
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Before we say the solution, we must know that the girl has estrogen
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higher than testosterone
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The opposite of the young man. And the guy has testosterone
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Estrogen works in her body like cortisone
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calamity
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If you do not exercise control and patience, anything you will eat will turn into fat, even protein
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The girl and her coach
They should know well the computers for the girl in the exercise
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And you know that this girl’s body is not like the body of another girl or like the body of the trainer she is training
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Because many girls go to a trainer, her body is beautiful with genes, and she has exercised a little and became beautiful. This does not mean that she has become a trainer.
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A girl should know the difference between a real trainer who will benefit her and a person who knows nothing about exercise
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Now the girl will know how to do it I will tell her
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The girl is her enemy, carp and sugar
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I mean the young man because of his testosterone metabolism will be higher
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But the girl is a disaster, her standards are different, I can't deal with her as a bodybuilder
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I can't treat her like someone who lifts weights
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I can not
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The girl because of estrogen when she exercises and destroys muscle fibers. Because of exercise, when we go to lift weights,
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We want to destroy the muscles until they recover and grow. This is the goal of the exercise
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Muscle demolition and then recovery occurs and muscles grow
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You have a working testosterone metabolism. The girl has no testosterone
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Muscle rupture caused by exercise will cause water and fat
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Unless the girl is given an exogenous testosterone injection, this is another matter
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This is one of the most dangerous things you can do
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There are many solutions I will not talk about. But I'm talking about the logic of training
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The girl when she enters this field. Banned weights
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Who wants to lose weight and wants to improve her body
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Weights are prohibited unless the weight is as much as the body can bear
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I don't put a weight on it that stresses it is impossible unless there is an area of the body that needs to be built
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Like the hips and glutes
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Possibly if it had a lump in the back
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Build a little muscle to get better
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Possible if in the arch of the shoulder
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Possible if the arms were thin and had fat in the legs
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In these places we can specify exercises for muscle growth in them. But we don't give the whole body the same style
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Well, how does the girl exercise? I will tell you how
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Like what we said at the beginning that a girl cannot exercise bodybuilding style every muscle separately
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How does the girl exercise? Work out a full upper body day
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All upper body. Do not let the muscle rest for more than three days
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The first thing a girl does not need chest exercises is impossible
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A girl who exercises on the chest, she does not know. And her coach knows nothing about training
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Except in one case
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what is it ?
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We said I am the chest with one head. True ?
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This is the chest head. here
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A girl may have flabbiness in this area
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Do chest exercises to tighten this area. But don't play high and low and level bar exercises
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Play a military bush August. You play on the machine. Free bar is prohibited
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You can only exercise with dumbbells. But not more than this
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Because it does not need to build the chest muscle. You must know, girl, that if you do chest exercises completely. The chest will disappear
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Because this woman's chest is not a muscle
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This is a bulge
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What is about the girl, this is a fiber fabric
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But it's not like a muscle
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This girl's chest is not muscle. It's another topic
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So if the girl trained for the chest muscle. If the girl's chest is destroyed, it becomes flat
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And estrogen began to decrease
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because the excessive effort will raise the testosterone secreted by the adrenal gland in the girl. Because the girl does not have a testicle
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this thing
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the other thing
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When we talk about exercise. The girl exercises shoulders, triceps, biceps and back
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This all comes in one day
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Regardless of abdominal exercises
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?All exercises in one day. how one day
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First, the girl does not need to exercise sequentially or in a program
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Why coach? Because the girl does not want muscles. You don't want definition
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The girl wants a tight and beautiful body without a muscular shape
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And don't say no because that's the goal
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Unless this girl thinks of something else. Here the topic is different
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Example of a training plan for girls, how do you exercise? how
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Today she has upper body exercises. If she has chest problems, one exercise is enough for her
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Or push-up, this one is for the chest
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We go back. Back exercises. One is a puller and the other is a compressor
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Why 2 exercises, coach? Because if a girl builds back muscles, she will have flabbiness in this area of her body
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Because if the girl's back muscles grow, she will go down
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It's not like the guys. Because a girl has estrogen, she needs to develop muscles, not build and amplify them
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To tighten her body. Or treat the problem of hump in the back. No more, no less
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If you exercise too much, the muscle will stretch and grow, and it will look like a trainer, Jantee, when you walk
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And the girl does not need elongation exercises so as not to stretch the muscle. Because she wants the muscle to tighten no more
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We do not want the muscle to grow. Understand me well
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You girls, coaches, know the exercise well, learn what the exercise is like
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A trainer doing you an exercise in pulling the cable from the front..that's impossible
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If you are skinny and want to gain weight, this is another thing that you can do
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The girl exercises a cable behind the head. Why is it that behind the head it works on the zygomatic muscles and the lats from the top. back tightens
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The girl does not need to stretch. You need a short movement
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And she should not rest too much between sessions. These are 2 exercises for the back, for example, with rowing
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shoulders. one in front of me. one side. And if she has a hunched back, she does back exercises
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solely
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A girl does not do a back exercise.. if she does a back exercise, she will walk like this
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The girl does not need a back shoulder. The girl needs a tight shoulder. You don't need a shoulder muscle
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I expect . You understand what I mean
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In front of me, my side. Back only if there is a convexity and the shoulder is downward
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Banned Traps
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The triceps muscle .. it is forbidden for the girl to exercise it. It is not permissible
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A girl who has triceps muscles. This is an Indian movie
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Triceps exercise. And a biceps workout. Topic finished
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Triceps exercise. And a biceps workout. Always on the cable
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Or dive between the two chairs. If you know the right way to perform. without hurting the shoulder
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Because the girl does not have a shoulder muscle. It is when it goes down. use the joint
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I try to avoid strenuous exercise
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I saw a lot of guys training girls triceps exercises while they were standing. I don't exercise because I'm afraid of elbow and injury
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How will the girl exercise it?
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I have seen a lot of mistakes. But I'm only guiding you to the right exercise
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This is the day we're done
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Abdominal exercises I made a previous video of it
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second error
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A girl is not allowed to exercise her waist
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The waist is not allowed to exercise..why?
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Because the waist is a muscle like the abdomen, if she grows up, the girl's body will become rectangular
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This is the last thing a girl thinks of. To have a square body
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The girl can exercise the abdomen. But exercise for the waist. No.. it is enough for her to do the twisting exercise
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OK, it's over
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But exercise for the waist. And by using weights directly, the waist will grow. Much faster than the guys
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this thing . And as I told you the front cable, do not exercise it
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The girl does not need to be stretched during the exercises. I mean, when you exercise shoulders, you do not need to elongate, only half up and half down
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What you need to exercise the front cable and do a stretch. Because she doesn't want to build muscle
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Unless she wants to build muscles.. skinny, for example
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She does not need to exercise her waist, she wants her waist to remain small
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Abdominal muscle training only
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I hope you get the idea
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This is the upper body. Simply
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Day two Hips and glutes
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There are a lot of exercises for the glutes
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The coach knows her
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A full day glutes, even if it is small, it grows 12 10 8 full exercise with squish with stretch
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And if it is big and you want to make it smaller and make a beautiful shape
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hits exercise . A muscle hit. It is not a positive and negative movement exercise > no
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That is, tighten the muscle because it does not want to enlarge it, it wants to have a beautiful shape
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You don't need a full stretching and stretching exercise
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I hope you understand what I mean. You do not need to make an extension
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Plus, creams and massages will do a good job. But the skin massage. And not muscle massage because it will lock up water. and increase more
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Leg muscles a whole day
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We have an upper body day. And the day of the glutes. And the day of the muscles of the legs.. all right
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Leg muscles day
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A girl should know how to exercise
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A girl does not need to enlarge her hamstring muscles
You do not need to enlarge it. Why
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If you grow a hamstring. The glutes lost their shape. I got bad
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A girl does not need a hamstring. You need a few quads. Hamstrings are all short exercises. What are short exercises?
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Half ascent. And descend half the descent. And keep exercising until the muscle burns
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This is a hamstring only
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need side . You need squats without weights
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correctly
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Hack back that a girl doesn't need >The Leg Press is one of the basics of girl exercises. The jump squat is one of the basics of a girl's exercise
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But the side is a squad. Don't jump and hit the knee massively.. no
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The jump is on the heel of the foot. And the girl descends softly. lightly
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What goes down to the bone. God willing, we will apply the exercise and the girls will benefit from it
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The girl needs the hits exercises so that the muscle is smooth and has a beautiful shape and burns fat at the same time
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And there is no smart girl who wants to burn fat exercising with 12 10 8 . Or exercise and relax. And play on the phone. Or talk to the coach during the exercise and return to the exercise. this is not true
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Because if the girl grows, her muscles will be in the form of fat. Her muscles will not grow into dry muscles..impossible
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Because the girl has estrogen in her body. A young man has testosterone, a big difference between the two
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the fourth day
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You do all the cardio and crossfit
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Do some cardio and then crossfit
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Do crossfit exercises such as rope, hammer and push and jump and ab Exercises . Any CrossFit exercises? You move the full body
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If she is tired, it is better for her to rest
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Because the girl used all her energy. You will get aging fast. Hair loss, muscle weakness. Irregular menstruation
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Pills, bloating, problems and misfortunes began to appear
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I'm only talking about exercise here. I haven't yet talked about nutrition and supplements
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This video is for exercises only
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Girls, I want you to exercise properly
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I am talking about a girl who wants to tighten her body and lose weight. Your style is different from a bodybuilder.
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You don't take your style from anyone with muscles you think is a good coach
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No.. this is the correct method that you talked about, how a girl makes her body beautiful
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There is no 12 10 8 . without weights Exercise should be rigorous without rest. High repetitions.
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You get tired at first but no one told you to start strong. Start the exercises step by step
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Dozens.. finish your workout quickly and go home
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With the days, your body will develop and the exercise will become stronger
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And you, coach, know how to put pressure on your player
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Do not waste your exercise talking in the gym. You are only coming to the gym to exercise
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The sequence of exercises plays a big role for the girl
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Do not let the coach pass you randomly. You should not accept that
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You should ask the coach why this exercise. This is the exercise
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What is the reason for this exercise and why not another exercise
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If you are not convinced, leave the coach
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There are a lot of coaches
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Coach did not bring you results. Leave it immediately
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Don't tan with him..
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I trained a lot of girls. There is boredom.. I tell her go bye
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If you don't like my style. Go bye, I don't need to train you
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The girl when she enters the gym and wants the benefit. She has to endure
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Soon I will be posting a video for our sisters, how to eat and how to maintain estrogen
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How do we burn fat? What are the necessary nutritional supplements?
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See you well in upcoming videos
