エルデンリングまとめ

【悲報】【悲報】ラニカス、ハゲだったｗｗｗ

前日 人気記事ランキング

    データはありません

182: 名無しさん 2022/03/27(日) 11:39:45.87
【悲報】ラニカス、ハゲだった【髪人】
190: 名無しさん 2022/03/27(日) 11:40:12.71
>>182
変装くらいしろよ
194: 名無しさん 2022/03/27(日) 11:40:50.81
>>182
特定した
201: 名無しさん 2022/03/27(日) 11:41:27.29
>>182
左の奴どこかで...
214: 名無しさん 2022/03/27(日) 11:42:14.47
>>182
メリカスさぁ…
228: 名無しさん 2022/03/27(日) 11:43:03.96
>>182
メリメリメ～
245: 名無しさん 2022/03/27(日) 11:44:17.01
>>228
メリナが燃えたのはディオエムル・シュドルクだった…？
256: 名無しさん 2022/03/27(日) 11:45:14.97
>>228
メリナとは、トレントである
277: 名無しさん 2022/03/27(日) 11:46:38.39
>>256
それならいつも冒険してる感あるね
トレントをもっと殴らせないとな
378: 名無しさん 2022/03/27(日) 11:54:54.70
>>182
お前さぁ…

引用元：https://pug.5ch.net/test/read.cgi/gamerpg/1648346942/

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  13. Audra より:
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    Performing the incline barbell bench press on the Smith machine
    is one of my go-to workouts throughout my chest exercise. 3-day
    splits may be very efficient in phrases of strength and muscle features, particularly when you
    observe the push-pull-leg routine. We then revert to specializing in the hamstring by utilizing a curl
    machine. Lastly, we begin on the calves by doing
    the easy calf raise motion. For any exercise routine to be complete, it’s essential
    to dedicate some exercises that may activate the core muscles specifically.
    The optimal recovery time for any damaged muscle group is hours
    [4].
    Leg coaching actually is the cornerstone of a great exercise plan, and mass
    added to your lower body usually means you’ll
    enhance upper body muscle measurement too. This combo exercise combines field squats
    with squat jumps to target your power-generating fast-twitch muscle
    fibers. It’s not the best muscle-building exercise,
    however it should have a constructive knock-on effect on your decrease physique performance, making
    future exercises even more productive. Snatch grip deadlifts are like regular deadlifts however
    with a larger vary of motion. This means they’re
    harder on your glutes and hamstrings than typical deadlifts.
    Use lighter than normal weights to replicate this enhance
    in issue. There’s no faculty just like the old-school,
    and barbells are the original old-school training software.

    Joseph Lucero is a Strength Coach and Author and
    owns Harvesting Power LLC. He's CSCS Licensed, and when he's not helping purchasers
    get stronger, he writes about energy and conditioning
    to assist readers. You can e-book a free
    20-minute consultation with him to see if a custom program would allow you to achieve your targets.
    For my storage health club readers, check out
    the Soozier Adjustable Seated Calf Increase Machine for
    a budget-friendly approach to get a great calves pump at residence.
    As a strength coach and trainer, I at all times suggest them for beginner and intermediate lifters.
    PowerliftingTechnique.com is unbiased and supported by our
    readers. This isolation transfer works the hamstrings,
    adding constant rigidity for higher muscle activation.
    This could be painful to some and may forestall you from exercising consistently if you are in ache
    whenever you run. When your fitness center is filled with individuals,
    and you have entry to the Smith machine only, these workouts can be
    extraordinarily useful in that scenario. In this weblog, I’ve outlined
    the most effective Smith machine workout routines for each muscle
    group. The upright row is a pull train that bolsters shoulder and upper back muscular tissues and makes your torso look extra aesthetic.

    Warm-up before every one by doing a little mild cardio, a quantity of dynamic stretches/joint mobility
    workout routines, and 1-2 sets every of the primary workouts using a light weight.
    Engineers will inform you that the power of a construction lies in its foundation. Therefore, the same conformity ought
    to be utilized to the human body. A weak or undeveloped decrease physique will be
    unable to give you the strength and sturdiness you should lead a productive way of life.

    The major downside to this variation is that it’s less
    like that of an everyday squat. Muscular Tissues situated on the higher inside a half of your legs between your quads and hamstrings.
    Muscles situated at the front portion of your higher legs, beneath your pelvis and above your knees.
    Crank up your exercises with the versatility of a cable
    crossover machine. Add this in as a "finisher" to the end of your
    leg exercise, and you’ll stroll away feeling
    like 1,000,000 bucks. This train is assured that
    can help you develop greater power within the gluteal, hamstring,
    and quad muscle tissue that may have you ever running and jumping laterally like a true
    athlete. Position a box, bench, stack a few weight plates or use an cardio class steppers
    little off center to a minimal of one side.
    You also can carry out a reverse hack squat on the machine, permitting you to target the
    hamstrings. It Is also safer and easier to adjust your foot positioning on the hack
    squat machine. A weight stack or weight plate that is connected to a
    cable and pulley system is another function of the machine.

    The quadriceps muscles are engaged and strengthened when the person extends their legs
    straight out in entrance of them.
    If you are understanding at house and lack entry to industrial gyms, strive artistic options
    like using resistance bands for leg curls or a yoga mat
    for body weight workout routines like 
    hip thrusts. Incorporating barbell squats and lunges with
    weight plates or dumbbells can even mimic the results of leg
    exercise machines, permitting for a comprehensive leg
    exercise even in a home fitness center. For beginners, machines like the leg press machine
    and leg extension machine are great starting factors. These machines help build decrease physique strength by concentrating
    on particular muscle groups like the quads and gluteus maximus, all while reducing the risk of damage thanks to their
    guided movement [2]. They also permit for proper kind and management, making them perfect for learning.

    Stabilizing the hip adduction and abduction muscle tissue may help improve your total steadiness, posture, and body movements.
    The level of a leg curl is to keep the motion mild
    and managed. Keep your core tightened and slowly launch the
    weight as you deliver your legs up.
    Be positive that you're squeezing your quad when your leg is
    prolonged. This is one rep, and you’ll wish to repeat for reps for this one
    because of the weight not being very heavy for a
    leg press. All in all, cable workout routines are nice for reaching your leg and glute hypertrophy targets.
    The pressure of the cable is completely different than that of free weights.

    This is the biggest and heaviest muscle within the body and is the primary extensor muscle of the hip.
    It’s located on the back of the hip joint, and its major
    operate is to maintain a standing posture.
    The greatest rep range and load will depend upon what you’re trying to achieve.
    This lunge variation increases the problem of the cable rear lunge as a result of
    you’ll go deeper into the lunge. The lunge can additionally be
    nice for individuals who have difficulty staying balanced or have knee
    concerns because it reduces the knee joints stress.

    Resting the bar on your shoulders means there's a long lever,
    and you might feel it more in your lumbar backbone than your glutes and hammies.
    Smith machine Romanian deadlifts are relatively lower back-friendly, and you’ll in all probability feel it more in your muscles and fewer in your backbone.
    With lunges, you're employed one leg at a
    time, which is a convenient way to spot and repair energy and muscle
    imbalances. There are many different lunges to choose
    from, including ahead, lateral, and walking.
    The place of your ft and the angle of your torso means that hack squats are extra quads-centric than regular squats.

    Nonetheless, you'll need a hack squat machine to do that exercise.
    In this text, I reveal the 12 best leg exercises and workouts you can do with this gym staple.

    It supplies glorious stability, prevents pointless movements, and reduces the danger of injuries.

    To carry out the decline bench press, place the bench to a 30-degree decline and press the bar upward until your lower chest
    is engaged. Additionally, adjust your feet correctly beneath the pad for more
    stability. The Smith machine leg press includes pressing the load along utilizing a set bar on the machine.

    You can also use these workout routines to design your personal Smith Machine
    full-body workout routine that matches your fitness level.
    If you only handle eight reps, attempt to build up to 12 on every
    exercise. Only increase the burden as quickly as you probably can full each
    set with wonderful form ‘aka’ progressive overload.

    Some discover it quiet and smooth, whereas others point out it makes a
    little noise. Prospects respect the worth for money
    of the train machine. They say it is a good buy made of durable, safe
    materials that is value the cost and energy. Be certain to get a full extension and contraction on the calves, dropping down under the extent of your toes.
    Signal up for workout ideas, coaching advice, critiques of the
    most recent gear and more. The construction is designed while
    keeping in thoughts the diverse wants and necessities of each bodybuilder.

    By leaning barely, you can begin ready the
    place the delts start changing into involved and activated.

    Be sure to concentrate on flexing your hamstring as you pull the bar in.
    Begin slow and add weight once you get more comfortable, and ensure to not strain or put stress on your
    knees. Half racks are incredibly versatile and
    can be utilized for a selection of totally different workout routines.
    They take up much less area than a full rack, consisting of two vertical posts with adjustable bars on all
    sides. This lets you set the peak of your barbell to
    your most popular degree. These adjustable bars additionally act as
    a spotter by providing a fail-safe to prevent the bar from hitting the ground should
    you fail a lift. It would require putting an upright bench
    in front of the cable and putting ankle straps on the end of the cable.

    Here are thirteen of the best exercises for
    legs performed on a cable pulley system gym.
    A glute ham developer, typically known as the glute ham elevate or simply GHD, is
    considered one of the greatest machines for isolating a quantity of
    posterior chain muscle tissue. It tends to be favored by athletes similar to powerlifters
    who find that it provides good carry over to workouts such because
    the barbell squat.
    It connects the plantaris, gastrocnemius, and soleus muscular tissues to the heel bone.
    It’s a essential tendon that shops the elastic vitality that is wanted to run, bounce, and carry out nearly any sort of bodily activity.
    For extra nice hamstring-building movements, check out our article on the Finest Hamstring Workouts With and Without Gear.
    When it comes to choosing the proper weight, you’ll want to
    select the load stack that is challenging
    with the rep vary you are working in. You want
    to get as near failure within the rep vary
    you select as potential. Incorporate lunge actions, such as the forward or backward lunge, walking lunge, aspect
    lunge, and curtsy lunge, into your program 1 to 3 occasions weekly.

    Some of the most popular fitness center machines for hamstring exercises include the mendacity and the seated leg
    curl machine. Your legs feature some of your largest and most powerful
    muscular tissues. The gluteus maximus is the most important muscle within the physique, whereas the quadriceps are one of many muscles capable of producing explosive workout
    routines. These muscular tissues, along with the rest of your network of
    leg muscle tissue, assist propel your physique throughout sports activities and
    every day activities. If that’s not convincing enough—strong muscle tissue
    even help defend your joints, bringing stability to your knees and hips.

    This leg machine is considered one of the finest leg machines for working quads.
    This machine comes with built-in again help, making it one of the best leg machines
    on our record. The design allows you to maintain spinal
    alignment which reduces the possibility of damage. Examine out our article in regards to the comparability between the hack squat and leg press to
    add extra knowledge to your subsequent workout session. I would suggest, when doing calves,
    to not do lower than 20 reps every working set. The gastrocnemius is the distinguished calf muscle, whereas the soleus sits underneath.

    This information will explore the most effective leg machines, their unique advantages, and the method to optimize them in your health wants.
    These exercises, from the leg press to the
    calf increase machine, are tailored that can help you build power,
    enhance endurance, and improve your total lower body fitness.

    Whether your objective is to realize defined legs or enhance athletic performance, leg machines can be a powerful software in your fitness
    arsenal. With leg machines, you presumably can give consideration to bettering muscle mass, boosting athletic efficiency,
    or attaining higher general functionality.
    In Contrast To free weights, machines permit you to carry out movements
    with added security and precision, making them ideal for
    those recovering from accidents or dealing with knee issues.
    Incorporating these machines into your leg day routine ensures a comprehensive exercise that supports long-term health
    targets whereas reducing the risk of overuse accidents.

    By using the Smith machine through the cut up squat, you could have greater
    stability. The additional stability permits you to take
    a much bigger stride ahead, growing your hip flexion and glute stretch.
    Whereas the inverted row is a bodyweight motion that works the biceps and again, utilizing a
    Smith machine permits you to modify the bar top easily, making the train highly versatile.
    This movement is also a unbelievable alternative to standard incline barbell bench press.
    He created the movement to help enhance his lateral head tricep energy, and it labored perfectly;
    he held the bench press world document for a while. You also can plan your training incessantly
    based on your workout goals.
    Following a sound routine complete with practicing good
    method, focusing on fatigue, and without machines simply
    may be precisely what you need to jumpstart your leg positive aspects
    as soon as again. You can both do both exercises in the same week (separated by three days or so) or you would alternate the 2 from week to
    week. If you’re used to loading plates and lifting stacks then this new way of
    training may have you in a little bit of a flux.
    The Place it lacks in the quantity of hundreds used it duly makes
    up in activation for muscle development.
    We may even provide tips on utilizing these machines safely and effectively to get probably the most out of your exercises.
    Whereas not particularly a leg machine, the Smith Machine is among the most popular
    tools for doing decrease physique exercises like Smith
    Machine squats, lunges, deadlifts, and even hip thrusts.
    You can even use a squat machine and cable machines
    to strengthen your legs. The Calf Increase Machine is designed to strengthen and target
    the calf muscles. It consists of a padded lever and a platform where you place your shoulders.
    This machine permits for controlled and isolated actions to work
    the calf muscles effectively.
    Related to the leg extension, you've the added benefit
    of training each bilaterally and unilaterally to strengthen any
    muscular imbalances. Some of the preferred fitness center machines for quad exercises embody the
    leg press machine, leg extension machine, and hack squat
    machine. The closest you're going to get are machines
    that contain compound movements that work several muscle teams and contain motion by
    way of more than one joint. These include the leg press, smith machine, and
    hack squat, which work the quads, glutes, and hamstrings.
    Leg machines are a robust device for reaching severe lower
    physique results, whether your goal is constructing energy, bettering muscle definition, or enhancing
    athletic performance.
    It doesn’t matter if you’re simply trying out weightlifting for the primary time or are a seasoned pro, integrating weightlifting into your routine could be the
    most effective determination in your heart. This machine provides
    one of the underrated leg exercises at the health club.

    This workout targets the adductor muscle tissue on the
    inner part of your thighs or the abductors on the outer part of your
    thigh by the hip. For seated leg curls, bend your knees
    and push the padded bar down toward the ground. When mendacity down,
    push your ankles into the bar and bend your knees, bringing the bar in direction of your glutes
    as far as you can go. While they aim similar muscle groups, every machine applies its load to the lifter differently.

    References:

    bodybuilder On steroids (gpsites.win)

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  14. Callie より:
    2025年3月24日 10:41 PM

    When you’re coaching this usually, it’s straightforward to
    beat up your palms, tire out your again, or accumulate nagging aches.

    Fortuitously, there are easy strategies for avoiding all those
    problems, which we’ll delve into in a moment.
    But don’t let the three days fool you into considering life simply
    got easy as a end result of after the first week of
    this program you’re going to pay close consideration to the tempo of your
    repetitions. As An Alternative of simply lifting start to end,
    you’re going to follow a "3/1/3/1" tempo for higher repetition workout routines (above 6).

    Weight gainers may help you achieve a calorie surplus by offering you with a many calories in a single serving.
    Nonetheless, they do nothing that consuming the same number of
    energy from regular meals won’t do. Lunges are a wonderful bulking train as a end result of they help to add mass to a few of the largest muscle tissue in your physique, together
    with your glutes, quadriceps, and hamstrings. Some of the carbs you eat
    are used instantly for vitality. The rest is saved
    in your liver and muscular tissues as glycogen. Glycogen is a readily available source of power that can be utilized during bodily activity like
    weight lifting. There isn't any one-size-fits-all fats consumption for bodybuilders or for
    someone bulking, but a reasonable consumption is greatest for most
    individuals.
    If your goal is to pack on muscle mass, then yes, bulking is
    critical, however you don’t have to call it
    that. You are simply consuming at a calorie surplus and lifting heavy.
    You are going to get the biggest bang for your buck with huge compound exercises.
    So, your exercises will revolve round some key big lifts.

    The weight room mirrors will teach you correct kind during your workout
    routines and could be a nice motivational software, to really see your self carry the
    load. Water is used by your muscle tissue to function, and is thus essential during a workout.
    The secret is not to chug down water, however rather
    sip somewhat between each set.
    If you simply eat blindly, with out considerably understanding what you are
    eating, then you will both not consume enough meals or
    will consume an extreme amount of. The very first thing to do when planning your bulking food
    plan is to search out your every day calorie expenditure.
    There's no point in cutting if you have not already bulked.
    The bulking program ought to be centered on gaining large
    quantities of muscle. In the the rest of the article, I’ll walk you thru
    the bulking workout routine, explaining the way to do the exercises.
    The workout sheets have links to tutorial movies, they usually change routinely depending on which workouts
    you choose from the dropdown menus.
    When getting began with this program, discover a
    weight that is challenging but doable. For instance, if you
    take a look at the rep schemes, you may follow a 5x5 for the
    squat. Choose a weight that allows you to squat nearer to eight times before completely fatiguing, but don't truly squat 8 occasions.

    You should’ve additionally gained three or more kilos of physique weight.
    If you haven’t, consider adding more calories to your
    food plan. If you’re unaccustomed to a routine composed principally of compound
    movements, you’ll have to pay special consideration to your relaxation intervals between sets, in addition to
    your sleep and relaxation days. Isolation exercises accomplished nicely will assasinate the target muscle,
    rather more than a compound one will, just because all of your energy will
    be directed to that single muscle or muscle group. After three straight weeks on this program,
    take one week to coach with lighter weights in the range of
    12 to 15 reps to permit for active recovery.
    In Contrast To a lot of celebrities that demonize consuming for
    enjoyable, Ritchson indulges in his favourite foods every so often.
    The saying might be that all muscle is essentially influenced by what you eat.
    For a more detailed take a glance at the best dietary
    supplements for bulking, read this information. You can do it with dumbbells,
    kettlebells, resistance bands, even the cable machine, however there’s nothing that works quite as successfully as a barbell to pack on the muscle.
    You’ll have to put in the effort to bulk up—not just working more durable, however smarter, too.

    But you simply don’t actually need to think too much about it.
    You just have to eat plenty of food and get
    sufficient protein. If you are a true hard gainer, it’s most likely finest to not do cardio at all, as you'll have
    already got bother getting sufficient energy and can likely
    be lean as is. For those that put on fat easily, then it
    could be greatest to add 1 or 2 cardio sessions
    per week. Not only will hit assist you to restrict fats achieve,
    but it is also good on your endurance (which might help your
    weightlifting too) supplying your muscle tissue with vitamins.
    Our two-phase program is designed to construct muscle through the
    best balance of mass-building workouts, enough volume and intensity-boosting techniques.

    The bent over row is an amazing upper back train, assured to build
    definition and size each. If you'll be able to preserve a calorie surplus
    while still doing cardio, go proper ahead. Some supplements are helpful for
    constructing muscle, boosting your performance, or enhancing your total well being.
    These are all protected doses and ensure you’re not missing out on any micronutrients that can assist your positive aspects in the course
    of the bulk. The good thing about weight gainers lies within the convenience and palatability
    of liquid vitamin. Some weight gainer shakes may include different
    ingredients, corresponding to creatine, glutamine,
    and BCAAs (most of which are useless fluff, by the way). You can also skip the loading section and
    go on to upkeep when you prefer.
    Bro Splits are body-part splits, which means daily focuses on a special body part.

    At first, which may sound like every day focuses on a unique muscle group, but
    that’s not fairly proper. Right Here are the massive
    actions, with a couple of variations for each. You ought to embody most of
    those compound lifts in most of your workouts.
    Some may still choose to use a really bodybuilding
    specific program and hit every muscle exhausting as quickly as a week.
    To do this, bodybuilders will usually train possibly 5 days and even 6
    days every week. Progressing in this 4-day exercise plan includes using progressive overload, mainly by increasing weights weekly.

    You’ll limit the quantity of weight you possibly
    can handle, but it’s the best way to approach the leg
    press for muscle building functions. This three full-day plan allows you
    to push onerous, every workout, as it provides you plenty of relaxation time between sessions.
    Three effective workouts per week goes a lot further in boosting fitness goals than five to six
    mediocre workouts. The bro cut up is a 6-day cut up exercise
    that entails training each muscle group as quickly as per week.
    With the bro break up, you do a quantity of exercises per body part to hit it from lots of completely different angles
    and accumulate plenty of hypertrophic training quantity.

    To do that successfully you want an excellent base of health.
    If you’re a beginner or getting again from an extended
    break, this program might be just that little bit too powerful.
    Hands down the best way to build extra muscle is
    to extend your load-volume. You’re going as heavy as you probably can with exceptional form at all
    times. However if you’re aiming to maximize mechanical rigidity you’ll
    must do everything you'll find a way to to trigger
    a constructive adaptation – so once you’ve nailed technique, let’s get loading up the
    bar. If getting jacked was easy we’d all be walking around
    the native shopping mall with 300 lbs of pure prime beef muscle mass hooked
    up to our frames.
    Without legs to match your upper body, you won’t be capable
    of present the complete bundle required in today’s bodybuilding.
    Keep In Mind that Ronnie was knowledgeable bodybuilder
    (with all that this entailed), thus if you’re a pure lifter you would battle to complete this program.
    It would make extra sense to only practice 3-4 instances
    per week max, somewhat than the six times per week that Ronnie trained (unless you’re
    an advanced bodybuilder). If you intend on training greater
    than three days per week, choose a special exercise cut up.
    There are plenty of glorious 4-day,  5-day, 6 day (and even 7 day) splits; they’re just not full physique.
    So, whilst you could conceivably do powerlifting training six days per week, it’s
    in all probability not best and will lead to overtraining.

    Of course, even with that, you won’t get newbie gains ever
    once more without using steroids. Now, that being mentioned,
    the higher end will also include more fat gain. Anyone who says they put on like 20lbs of muscle
    in 2 months did not (unless they're taking steroids or sarms).
    Just as a end result of the scale says 20lbs doesn’t mean it is muscle.
    It really is dependent upon your fitness degree, age, how lengthy you are bulking, and
    your workouts, amongst other elements.
    Protein is used to restore, regenerate and stimulate progress in muscle tissue.
    It’s necessary that over the next 4 weeks you give this program your all.
    four weeks is greater than enough time to noticeably change the greatest
    way you look. Winter does have its advantages—and top-of-the-line is that
    you could set your self as a lot as be your at your greatest and leanest once the warm
    weather swings back around. With the right plan and the right self-discipline, you could get
    critically shredded in simply 28 days. It is inconceivable to eat foods that comprise all of the vitamins and minerals your physique
    wants daily. Multivitamins fill on this hole to maintain your body working at excessive efficiency.

    Nevertheless, you can’t go wrong with including
    them in your workouts and even basing your entire training
    routine on them. A lot of individuals call dips "the squat for the higher body," and
    so they aren’t mistaken. Few workout routines are simpler for hitting your pecs, shoulders, and
    triceps in a single movement.
    At that point, you can both scale back on your calorie
    intake to a maintenance level or start a minimize. Typically,
    there is no profit to letting your body fat ranges get out of hand.
    All the protein you eat already comes loaded with glutamine, and your body can make
    it when it needs it. Fortuitously, all high-quality protein sources like eggs and whey protein present
    all the BCAAs your muscular tissues need and the opposite essential aminos essential to truly
    make one thing occur. That’s the quantity of high-quality protein you need to maximize muscle
    protein synthesis. In reality, should you drink a shake earlier than going to mattress, you want to
    up the dose to forty grams to make sure your muscular tissues profit from it throughout the night time.

    For instance, should you don’t have an enormous urge for food, simply getting the
    amount of energy you want can be challenging.
    The recommended every day intake of vitamins and minerals for
    bulking might range depending on individual components like your age, sex, training depth,
    and food regimen. That stated, some micronutrients might assist with efficiency
    and muscle gain. A complement can fill any gaps and ensure you get the necessary vitamins to support muscle progress and
    recovery. Constantly eating extra calories than your burn could
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    Alan Ritchson’s current aim is to maintain his physique for Reacher.
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    Below are important issues to note about his training.

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