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194: 名無しさん 2023/01/08(日) 23:40:40.48
漫画見て思ったんだが、裸で棍棒一本って改めて変態っぽいな
俺も裸で棍棒は止めようNPCの視線が痛く感じる
195: 名無しさん 2023/01/08(日) 23:44:31.22
裸棍棒の時は巫女が死んだふりして逃げた事にしてる
196: 名無しさん 2023/01/08(日) 23:49:34.42
エルデの王に、おなりください
たとえ性癖が壊れていても
197: 名無しさん 2023/01/08(日) 23:51:03.03
僕は女の子が旅の果てに燃えて死んでいくのが大好きです
それでも王になれますか?
198: 名無しさん 2023/01/08(日) 23:52:21.66
全裸変態はだいたい手練れだからサシで戦ったら勝てないと思って全力で逃げる
200: 名無しさん 2023/01/08(日) 23:54:51.90
裸で拳武器とかそれなりに慣れてるやつだとマジで速すぎて
反撃がまともにできないしな
201: 名無しさん 2023/01/09(月) 00:05:37.65
下手くそが裸棍棒なんてやっても痛いだけだからな
そりゃ強者揃いになるよ

引用元:https://pug.5ch.net/test/read.cgi/gamerpg/1673095558/

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    Protein especially is important for muscle growth and
    the restore of muscle tissue after a exercise.
    Discovered deep in the buttocks, the gluteus medius helps to
    abduct and internally rotate the thigh at the hip
    joint. A saggy butt is when your buttocks
    lack definition and muscle tone within the giant glute muscles.
    The cause is that the side glutes (the medius and minimus) are solely small muscular tissues and dedicating a whole
    45-minute exercise to them is over the top.
    For this reason, you must use a variety of masses with all
    of your workouts. To be clear, I don't mean to use heavy hundreds
    together with your big compound workouts and smaller loads with accessory work.
    I imply use heavy and light-weight masses with your squats, heavy and light hundreds with your hip thrusts,
    heavy and light-weight loads together with your step-ups,
    and so on. This one is a bit tougher to do than the single-leg Romanian deadlift, nevertheless it's
    a incredible glute train. If you're struggling, you can use single-leg
    squat modifications, which've additionally been examined for gluteus medius and maximus
    activation.
    With your feet flat on the bottom and shoulder-width aside, push your pelvis in direction of the ceiling whereas maintaining your back straight until only your
    upper again is involved with the ground. This is an ideal step-up
    exercise for novices — or anybody who wants to strengthen up with out equipment.
    Mix issues up — and even construct a whole step-up box exercise — with these must-try variations.
    Choose a step or bench that permits your knee to be bent 90 levels and at
    hip height, or perhaps a little larger. This Is every thing you
    need to learn about what step-ups are good for,
    how to do them properly and variations to add to your routine.

    Turns out, stepping up and back down is an efficient way to target
    this area. The above ​Journal of Power and Conditioning Research​ additionally discovered that the exercise works the biceps femoris — one
    of many major hammies — harder than common, two-legged squats.
    And bear in mind to maintain difficult yourself by adding
    reps or weight if issues get too straightforward. By doing 4 to five of these moves a minimum of twice a
    week, you need to count on to see ends in only a few months.
    Challenging not only your leg, glute, and lower again strength, however your steadiness,
    the single-leg deadlift is a booty burner.
    Reminding your physique the muscle is still there and dealing
    higher now after enough time has passed after an injury can typically help.

    This is recognized as "reflexive inhibition" and its purpose is to just
    ensure you don’t end up with more harm than is necessary to the area.
    Clearly, when the muscle is badly strained, you want
    to just be sure you don’t use it too much which might aggravate
    the pressure, which is why your physique acts that way.
    Glute injuries are something that you must pay attention to as
    a end result of they'll really have an result on your high quality of life along with your prospects
    for returning to your sport as quickly as potential.
    If we don’t activate the glutes correctly, we might see other muscle tissue overcompensating to try to take the load
    off the glutes and we’ll be vulnerable to choosing up an damage.

    To lose fats, we must be consuming fewer energy than we burn daily.
    On the other hand, if we’re looking to build
    muscle, we need to be eating extra energy than we burn every day.

    Hip thrusts can be done in your home health club or at a business health club, using
    any sort of bench to assist your again and hips. Deadlifts can truly do all
    of it, and that’s why they’re the go-to train for so much of weightlifters and athletes of any caliber.
    Lowering the burden down in opposition to gravity as an alternative
    of pulling it up creates a unique problem for the glutes and
    hamstring.
    If you want to build stronger glutes, you'll
    want to do exercises and activities that focus on these muscle tissue.
    The "glutes" are literally three different muscles—the gluteus maximus (the
    largest muscle), the gluteus medius, and the gluteus minimus.
    Hip thrusters primarily goal the gluteus maximus via hip extension.
    An awesome brand to consider is Rogue Fitness, which presents a number
    of resistance levels of bands, including different packages for various health ranges.
    If you’re new to bands, I’d recommend starting with a single band for novices, then progressing to the
    package deal choices so you can get a feel
    before you purchase. One Other option to sneak in a good glute medius workout is to
    add in a fisher-style exercise to your routine. Mini-band standing lateral raises will have your outer
    thighs and glutes on hearth. You may also really feel quite a little bit of tension in your obliques as they work to assist carry your leg towards the stress
    of the mini band. You can use our free calorie and macronutrient
    calculator to find out how a lot protein and energy you need for muscle development.

    The last item you want is to injure yourself whereas working your butt.
    To keep away from by chance hurting yourself throughout a glute muscles
    workout, pay consideration to your posture. If you are feeling a little bored with standing workouts,
    glute bridges let you build your butt muscles whereas mendacity in your back.
    The gluteus maximus is, not surprisingly, the largest of the
    three muscles, stretching from the again of your pelvis to the top of your femur.

    Having a wider pelvis on the prime (meaning your hip bones stick out slightly more),
    or a pelvis that sits fairly excessive, is one reason for a ‘H-shaped’ butt in ladies.
    Additionally, since some aspects of buttocks form are un-changeable (like your bone
    structure), you’ll be extra aware of what you probably can and
    can’t change about your butt form. Knowing what
    exactly offers rise to the form of your butt will
    assist you to goal the areas you’re not proud
    of. Additionally, embody a combination of carbohydrates and wholesome fat to supply the energy wanted on your exercises.
    Examine out our Greatest At House Bodyweight Glute Workout
    Routines for extra glute residence workout inspo.

    Nonetheless, plainly squats are good for lots of things, together with building up your glutes.
    In people, and in distinction to all our four-legged
    associates, the glutes have grown big and strong to assist our upright bodies and means of
    shifting. To turn this into a fantastic whole-body exercise, maintain the handles of the resistance bands together with your arms bent for an isometric
    exercise for the biceps. To get started, make positive that you select a platform
    excessive sufficient that your knee is at a 90-degree angle when bent.

    If that is somewhat an extreme quantity of, use the second stair on a staircase and hold onto the
    rail for balance. The transfer requires you to steadiness on one
    leg while elevating the opposite on a bench or sturdy chair.

    Workouts used in this program include hip thrusts, back squat variation, deadlift variation, hamstring curls, entrance
    squat variations, and seated hip abduction. Just doing squats won’t minimize it
    in phrases of strengthening this under-appreciated muscle.
    To really have interaction the gluteus medius, you have to give
    consideration to movements that abduct and
    stabilize the hips, outer thighs, and glutes. Ideally, these will involve some sort of resistance to strengthen the medius.
    "When we walk, we interact multiple muscle teams simultaneously, which might help enhance muscle endurance and strength," says Cara D’Orazio, C.P.T., group fitness instructor and proprietor
    of C.G.M. Health.
    Oddly sufficient, even if you're experiencing this, it might be since you carried out the
    test without proper type. Get down on all-fours, totally prolong one leg again as far as possible, then raise it directly in path of the ceiling.
    A lot of individuals will prolong by way of the lumbar
    spine so that it appears like they’ve reached full extension. Let’s take the squat for
    instance of what I mean in relation to core focus.
    For example, a powerful underbutt can improve an athlete’s acceleration throughout sprints or jumps by providing extra forceful push-off from
    the bottom. Consistency additionally performs a crucial function in realizing the advantages of progressive overload.

    Preserving your glutes strong and useful is not
    going to only benefit your total fitness routine, but it also will
    enhance your practical movement—or the way you complete
    your day-to-day actions. If you're looking for
    a glute exercise to provide your behind a lift, try these
    simple strikes under. Jeff Cavaliere is a Bodily Therapist, Power Coach and creator of the ATHLEAN-X
    Training Applications and ATHLEAN-Rx Dietary
    Supplements. His programs produce "next level" achievements in muscle dimension, strength
    and efficiency for professional athletes and anybody looking to build
    a muscular athletic physique. These athletic actions can activate and strengthen your glutes without having advanced fitness levels or heavy weights.

    The best protein intake for muscle constructing is
    as a lot as 1.6 grams of protein per kilogram of body weight,
    based on a July 2017 systematic review in the ‌British Journal of
    Sports Medicine‌. Greater glutes can even reduce your overall threat of harm, from your hips to
    your groin, and decrease the incidence of lower back pain, based on the ACE.

    When you might have weak glutes, your hip flexors compensate, which
    might lead to compression of the decrease spine.
    You also can embody some of these movements in your leg workouts.
    For occasion, do squats and different leg movements
    earlier than continuing to clam shells, lateral leg raises, and similar.

    The instability of the ball requires more activation from each the
    core and glutes, making it an distinctive exercise to boost energy
    in these areas. Next, drive by way of your heel and lift your
    hips up in the direction of the ceiling while squeezing
    your glutes on the top of the motion. By performing this exercise on only one leg, you'll be able to isolate and intensify the
    contraction in specific areas of the glutes. This exercise involves stepping up onto
    a excessive box whereas holding weights, which challenges your balance and stability.

    The other muscle tissue of the leg take over during the motion as an alternative
    of giving the glutes their highest percent
    of muscle activation. These that give us that nice, curvy bottom embody the gluteus maximus, gluteus medius, and
    gluteus minimus. A lot of our every day actions, like walking or running, involve
    these muscle tissue, and but, most individuals by no
    means train them particularly. The gluteus maximus is
    the biggest and strongest of the glutes, hence the time period maximus.
    It sits on top of the other two glute muscle tissue and not only plays an enormous position in the
    shape of your behind but in addition acts as the primary mover in many butt workout routines.
    But banging out a bunch of squats every single day won't get
    you on the fast observe to a a lot bigger butt. To develop
    bigger glutes, Lopez suggests working them out solely three days per week.

    I recommend incorporating actions like glute bridges, Romanian deadlifts, and step-ups
    into your leg routine. Constructing the right glutes is a common fitness
    aim for many, however the process can often really feel overwhelming.
    Whether clients want to enhance strength, aesthetics, or total efficiency, understanding the right exercises and techniques
    is necessary. The benefits of constructing strong glutes can't be understated; glute isolation exercises target
    the gluteal muscle tissue while decreasing the engagement of other
    giant muscles such because the quads or hamstrings.
    In exercises that includes our greatest buttocks raise workouts, you will discover a number of
    isolation moves as they're crucial to concentrating on  and growing
    your bottom. In addition to concentrating on the entire decrease physique,
    body weight squats will put less stress on the backbone making them much much
    less more likely to cause an harm. At the identical time,
    it's also essential that you just practice your gluteus medius and minimus as
    nicely.
    The Maximus is the principle muscle we are going to think about for
    adding dimension, though the others are additionally essential for growing the shape you want.
    You could also be referred to a bodily therapist if you've just lately
    had hip, low again, or knee surgery. Individuals
    with pain in those areas, exercise-related accidents, or general useful difficulties can also see a physical
    therapist for assist. Maintain onto a barbell
    or free weights to make this exercise more challenging.

    This Is how to make sure the largest muscle in your body isn't additionally
    the laziest. Learn up on all the totally different butt muscular tissues and how
    to successfully prepare them. A 2020 study that checked out glute activation during energy and hypertrophy
    exercises found that these workout routines have high ranges of glute activation. When choosing workout routines, it’s necessary you do power workout routines that are more
    prone to increase and develop your muscle cells (also known as muscular hypertrophy).
    So regular train within the type of power coaching might
    help stop a saggy butt.
    Begin on all fours together with your knees beneath your hips and palms beneath your shoulders.
    Maintaining your knee bent at ninety levels, raise your right leg out in the direction of
    the best side of your physique (like a dog peeing on a fireplace hydrant, which gave this train its name!).
    Repeat this motion ten instances, making sure to squeeze the glute at the prime of the motion earlier than lowering the leg again to begin out.

    If your goal is to extend power, you presumably can slowly incorporate weights.
    Be sure to add weight progressively to keep away from harm and
    optimize the benefits of a weighted glute bridge.

    They improve posture, improve athletic performance, and stop injuries.
    Targeting the glutes successfully can result in impressive positive aspects in power and dimension. However, achieving balanced improvement
    requires more than simply focusing on common workouts like squats and lunges.

    Before we dive into my prime picks for glute workouts, I need to
    make positive you understand the anatomy of the gluteal muscle tissue.
    It is most likely going that skilled lifters and bodybuilders benefit from even larger training volumes,
    perhaps as a lot as 15 to 20 units of glute coaching per week.
    Some examples of confirmed butt-builders are the
    squat, Bulgarian break up squat, Romanian deadlift,
    and hip thrust. How many glute workout routines you want to do
    is dependent upon how a lot time you wish to invest, and the way essential it is to get optimal glute muscle growth compared to "just"
    good glute growth. Combine long hours at your desk along with your night Netflix binge on the sofa
    and you’ve obtained a recipe for weak glutes and tight hip flexors, the muscle tissue that assist pull your legs towards
    your higher physique. You will not be able to increase the burden each week,
    however keep at it, and attempt to increase by a rep right here and there (for
    example getting 5, four, four as an alternative of
    5, 4, 3 last time) until you get all 3 x 5.

    References:

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  26. Terra より:

    The backrest should help your decrease back, and your feet
    should comfortably rest on the platform. So, the back squat is definitely better for trunk improvement and
    core stability. This is right for athletes, which means free
    weights are preferred overall as a result of higher stabilizer muscle development/maintenance.

    Limiting the vary of movement defeats the entire objective of the hack squat.
    Many athletes reduce the squat brief, not reaching the depth essential to engage
    the target muscles totally. A shallow squat limits the activation of the glutes and hamstrings.
    The hack squat can additionally be useful because
    the weight load is distributed via your middle of mass at an angle.

    The concept behind the DB technique machine is just
    like that of assisted squats. If you may
    have back problems and need to proceed squatting…forget
    about it…this is the machine for you. This is named a 1-to-1
    ratio, and it’s not true for all cable machines.
    Rogue Monster Rhino is the highest choose of
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    Still, it’s essential to notice that the 12-degree angle feels natural and
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    I really like again squats as they also reduce loading on the spine, making them a superb
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    DD06-V2 features an ergonomic design with an adjustable again pad and footplate, offering optimum consolation and support for every
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    Leg presses also goal the quads greater than different muscle groups, but the danger of injuring a knee is extra doubtless if you
    raise too much weight. Leg presses are a seated train,
    whereas squats are carried out from a standing position.
    Like any other product, hack squat tools come in numerous designs and sizes
    to go well with your wants and preference. A squat
    health club machine is designed to make your workouts simpler and gratifying.
    A Sissy machine recruits your quads to create a balance between the posterior and anterior muscle tissue, isolating the quads with out exerting
    too much strain in your knees. The nature of a sissy set of workouts improves
    your entire body steadiness and strengthens the core.
    As a movement, leg presses create resistance
    for the gluteal muscle tissue and permit customers to correctly prepare a targeted space in their lower our bodies.

    Breathe out sharply and lengthen your knees,
    ankles, and hips whereas pushing by way of your entire
    feet to return to the starting place. Therefore, utilizing it early within the routine when you've extra
    energy could be a wise selection. If you might be looking for quad improvement, then you
    can do it first or second in the routine.
    If you’re on the lookout for a leverage squat machine, this Titan is the best worth.
    1 – You can change up the muscle tissue worked by altering the place you load the plates.

    This 4-in-1 machine combo from Pressure USA is the top pick of the hack squat class for three causes – worth, versatility, and
    correct geometry. A counterbalanced Smith Machine implies that you carry the exact weight of
    the plates you load onto it. Earlier Than we dive into the comparisons, let’s set up why leg workouts
    are essential.
    When it comes to constructing strong and outlined legs,
    the hack squat machine at Planet Fitness stands out as a top choice for both novices and seasoned
    gym-goers. This versatile piece of equipment targets key muscle teams, providing
    a secure and efficient way to improve your lower body energy.
    In this article, we'll delve into the benefits, proper
    usage, and suggestions for maximizing your hack squat workouts at Planet
    Health. In phrases of exercises – most leg press machines are solely good for leg presses.
    If you want to find a way to do more workouts, like hack squats or donkey squats, you’ll look for combo machines.
    Just bear in mind when looking for gym equipment dearer does not all the
    time imply better. You can carry out hack squats, calf raises,
    leg presses, and other leg exercises to build a powerful lower physique with this leg press machine.

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