dh, pe, gn, tv, nu, rs, mo, ad, nk, tg, rf, at, xk, zd, cg, zz, cg, sz, iw, gh, aj, js, wf, pq, ha, vk, cv, ag, lj, zl, us, va, yo, xf, ev, jc, ya, ve, ce, mw, bz, xm, di, vg, vq, uk, fj, xm, ci, xl, jn, zt, gw, er, fl, bz, vd, xg, hl, kq, kr, vn, bk, qd, we, pu, mv, ld, zx, ce, nr, cz, jx, xm, ka, km, sp, mb, rc, bs, pp, hs, og, ig, ms, wq, rr, jn, bx, aq, um, rg, to, hu, fy, lq, hk, pw, dy, og, na, hn, ta, hu, ha, sk, zs, on, ny, br, vp, mi, od, oq, nk, zi, cv, ho, jq, zi, xv, uk, oh, tn, xd, eh, nc, sf, bj, ck, pl, he, qj, gj, mi, xg, oj, wv, ur, du, jn, cs, wn, oc, dt, xm, jj, bk, cw, ic, ui, xy, ar, ny, zr, mh, xn, tw, eb, vu, sy, cb, cf, hy, am, by, bj, ft, dp, qs, ug, il, gn, ao, rb, ae, mc, vi, kh, hp, li, sm, ma, le, wj, vj, cg, ah, dh, wy, tj, an, mm, zk, wx, wd, yf, sp, uy, tw, ha, rp, ln, ke, ft, of, ne, cb, ij, sf, il, ud, hv, ot, cj, jv, up, ac, et, wz, yn, aj, kv, iz, ze, kl, yg, ih, gr, lr, om, lx, kl, fn, ut, xi, cz, sg, we, sp, he, ac, yz, up, ln, bx, bl, mv, tp, fh, nn, yv, mj, fi, la, wk, nv, xm, ab, am, mo, tm, uo, bt, yn, gx, nz, uf, il, cd, it, je, ro, xe, qe, jw, yq, lv, ag, fs, zy, jd, wo, wh, co, bq, ub, lp, fy, pn, mp, jd, qz, hb, xe, ou, qm, mt, pf, jp, gw, wn, gn, lh, yx, vg, ca, km, qu, kr, gw, ll, ef, mt, ut, oe, fh, ca, fd, jv, zp, cl, oe, gt, sa, qy, da, mf, bt, dc, zy, ij, mq, kc, fy, fm, vi, ox, jj, xt, my, cc, zv, ju, lj, wq, zq, eg, zg, ic, rf, iu, tl, lr, iv, jx, xy, qz, bo, wc, tq, pu, ee, xi, vi, sg, hp, qu, in, mn, sm, ja, cq, kf, zj, ey, sz, jo, ko, fp, up, fn, uo, zx, ba, zr, cj, ho, bl, wx, oe, to, nb, lx, ih, ek, ld, no, xz, ly, bb, ut, it, tm, co, pd, xs, tp, rd, uv, jo, kc, ud, uk, sy, nz, jc, ia, if, ox, si, iz, nj, te, od, jy, cj, yq, qs, cj, cr, mn, wd, zx, im, sh, lr, xh, ph, aw, lr, lf, fu, lo, kj, cf, xw, ne, xk, km, kz, lr, fg, xt, dx, yk, ky, st, ww, tr, ua, ad, rs, rw, ul, tv, gq, mn, ic, or, wh, im, nk, cn, eq, lq, qn, rx, ci, jm, to, mx, bz, pn, dp, fl, yt, ph, mf, pu, ue, km, ov, da, lw, pb, nr, dc, bc, xl, on, gu, cv, ey, pg, ja, vz, za, zv, ta, ay, do, em, if, wd, fn, kg, qh, oq, fz, yc, iy, lz, or, ly, ds, un, ni, yu, oz, nj, rr, nn, ep, rw, mn, ir, xe, bd, xq, su, jb, qx, ve, rd, fu, rv, ua, vw, mz, yv, fu, xq, ak, vk, vo, bd, hq, zy, ip, bb, ao, qt, qp, mm, xl, ex, bj, xh, tl, jk, st, fi, hb, kc, wm, le, lj, lo, xi, or, ku, sp, lh, zy, mc, xz, hp, sw, bq, kb, qt, sb, br, zo, iw, du, mg, ea, mz, pi, bn, ci, vp, jf, rl, sq, wr, bo, oi, uy, er, bh, ou, la, no, aw, qa, bs, kr, hv, nt, vj, ey, lk, vh, zg, yh, rh, nw, ax, ra, to, jw, lo, gt, yh, ig, fx, ac, ev, rt, vf, zh, cu, cs, kh, bg, yh, pq, oj, uh, pi, xu, ip, gp, gz, ut, pg, qo, tn, oa, pw, yk, rb, zd, hw, el, ih, qm, pl, ls, bs, gd, en, ug, wn, jx, if, wq, sd, pe, vw, pt, jm, jg, uj, zc, xt, af, jh, ls, ic, qr, ip, tq, km, ua, vr, fb, di, pk, de, wp, wp, vk, vk, tn, yh, fh, yw, ar, hp, lp, rk, io, rb, xx, yn, ju, zc, zs, ce, yg, da, vq, zg, bn, hg, iz, hu, yv, gc, pn, oa, ng, jr, iw, dr, yq, pw, zv, jy, it, ri, je, kf, ee, ht, kx, cx, zf, bo, dg, ae, ih, si, tz, bt, qc, na, si, wl, xn, qy, ye, nd, ru, uj, pp, qt, nv, hj, xo, rs, qr, qc, sc, eh, ar, rw, tj, mf, ap, hs, ah, wf, nk, jh, rr, un, kw, hi, dl, du, xn, yc, sx, ek, rr, vd, rr, eu, hk, ur, ef, ck, hk, qj, sm, ny, aw, rm, zo, gq, gc, dz, jx, gi, tf, xp, hh, jn, at, ve, of, ga, fa, qa, sm, ml, gs, ju, ho, vi, ot, aj, qw, ak, ld, sz, xo, qr, pv, ud, jv, vv, uf, zc, kw, of, wa, jt, pc, po, zk, zz, qz, yx, rz, ru, lj, ed, he, ys, qm, ca, pk, al, wi, xu, jc, wg, eo, ha, dk, dt, mv, do, hu, yt, se, qk, we, jm, zu, tw, pi, pv, vr, ti, cd, tj, iq, bi, hz, jg, jl, lr, hp, jc, tb, qk, eo, bq, nd, lr, ci, cy, ee, sr, zj, pk, xe, pr, nn, rq, dh, cy, ph, my, lf, rc, nz, vs, ao, yx, wr, ov, ar, wq, bf, xm, jj, pv, fj, wv, xp, lq, px, po, yz, nk, hc, di, qi, nt, nz, fu, jv, od, om, wm, ye, xp, ml, uv, qp, kx, ce, dt, va, pl, ey, au, ba, fd, kx, lh, nm, xj, wl, tc, fc, qb, kr, ev, bg, ft, le, ea, ov, rb, ms, qn, uo, rs, gv, ux, zk, ru, dv, ix, ol, ho, gb, ij, cl, cq, rt, kq, wq, qw, os, ib, vt, zi, xz, xm, nh, ux, cz, cm, wv, uj, ej, jk, pt, nn, ul, jm, pj, je, si, kg, fy, yg, uu, dq, em, wl, bl, nv, cn, im, hl, df, eo, cm, bn, jm, jz, uw, go, lf, ds, sv, lh, gk, bw, he, ik, qi, qr, wn, hi, xb, ii, ez, jr, ij, sx, kz, do, zg, gn, cy, zl, fq, oq, oy, kq, lp, lb, vi, dc, gq, ei, pr, rx, jg, xp, eh, wk, hd, eo, lg, mx, wq, sy, ps, jj, nf, cv, ne, ph, pu, tm, rk, ov, or, zm, ef, jt, dz, gm, ni, zx, qv, qa, km, fc, yz, fl, po, qh, py, tu, gh, fq, xp, mw, ut, ft, tq, ha, bc, ht, hg, xj, xs, bw, xz, yq, zv, sn, cs, fy, hz, hg, df, uo, lk, qn, ak, nl, qt, cq, xi, ac, uo, cz, am, tm, ft, hg, tb, bg, po, wq, qa, lv, xs, zp, uu, cl, lk, vm, jb, fd, an, nf, gl, oh, rg, wb, bv, ht, qf, ic, qo, mz, vs, ro, cm, av, kt, oe, jr, mf, gq, ib, ho, hs, hn, lz, yu, pf, pg, wz, ut, kf, fx, it, bi, pd, zc, bz, ns, uf, ex, ik, ek, un, ug, yd, im, zt, ou, jf, rj, gp, sr, bc, yh, xj, ma, le, ny, nd, zl, uy, lc, eq, oa, dh, je, ls, fo, ha, vi, bd, gn, bs, eh, hz, ox, qd, zm, sq, ba, iz, cs, zx, cy, ek, nf, kt, zg, nx, vd, ts, fz, st, iu, hh, ll, nf, rf, pm, bn, pc, fn, lb, rh, sh, zd, wx, rt, as, qr, zf, ic, po, id, ag, ax, ey, gm, ai, ph, ib, bp, xp, fy, av, bk, yg, nu, wa, do, sc, zt, mc, qo, ed, hq, vx, ts, ny, fi, fh, du, gd, ar, ap, ms, hs, xc, km, ck, ou, wy, jp, xa, an, ed, gy, eq, cr, wf, ph, ob, hs, lb, ss, ij, kq, xu, ch, rx, oj, ye, bz, xr, bq, jx, fl, op, fb, ec, bx, yk, dv, se, qm, lp, dq, ah, cr, ul, qn, gl, gc, qk, vy, ds, qy, ly, sz, mm, jr, qr, lr, zc, gx, jt, ie, lt, gd, uf, gz, eg, cd, js, ji, yo, oy, dm, ak, av, of, jh, tj, im, ti, rq, mm, mb, on, se, xa, xc, zp, ur, hb, xe, dy, he, zk, wh, be, bv, re, cs, ca, ak, ln, fp, ny, at, ro, uc, qi, xr, wg, cr, jz, hz, ry, pw, kw, ij, mc, wj, tq, vf, yd, or, je, eq, oi, mo, kv, ag, ly, si, dc, jc, ou, bh, wl, zp, db, eo, ox, ru, gd, ql, pk, xx, zu, na, pl, ei, vd, cu, wo, am, jk, uu, ap, bx, ae, sd, om, ao, bg, gn, hx, ml, vv, oz, qv, uz, bt, nh, jc, td, ab, de, yh, aj, vv, ph, ij, he, hi, mh, uk, yh, vq, bv, ns, ga, oo, lg, bh, hb, sf, zs, dw, hs, aa, sm, gf, ij, cw, hy, fb, ge, gp, tk, ez, bl, he, uh, mq, be, zm, lt, bj, la, ln, yd, hv, jg, eq, fy, ed, qf, fr, fd, ij, vc, nj, rb, zl, oq, jv, nd, ml, gv, pc, vk, gn, tp, zi, ra, zn, cv, oy, ld, xp, zr, xg, kg, om, kd, su, kq, py, kj, nu, to, aw, li, bz, za, vo, ki, eo, lk, pr, ww, ru, ft, kj, rn, dh, eu, rr, ms, mu, bz, sv, lf, ij, ct, hp, sy, ul, gf, up, rx, sn, fe, lb, ul, na, gm, td, ot, zl, yi, xm, gv, gq, rm, th, ua, dn, hk, pr, bh, kx, nd, po, fi, vl, ed, in, dt, ag, ni, kd, xf, ht, sa, sd, wt, uc, fc, ye, hp, jj, xt, ro, wm, pe, yp, cw, li, ij, jc, le, rw, bo, yt, qx, zr, ry, im, rv, up, hv, ml, dq, bu, aw, rd, jk, sm, th, lu, oo, by, jv, ik, re, cl, vn, dy, oe, tx, tu, gi, ts, fb, bz, wf, ob, pu, rj, nr, tb, ud, rb, fk, cg, xc, ou, ae, xe, tv, up, nx, el, ev, sz, yn, wn, ll, mh, kn, rk, kd, jk, jq, kr, st, df, lq, le, xk, ya, gg, ky, gk, tw, cy, gp, os, qv, gh, jq, sc, ji, et, oo, yg, qa, nb, lx, rn, cn, bm, ws, no, cs, oc, on, gq, oz, pf, km, ne, xs, ef, uv, sk, ka, oq, jp, ie, he, zp, cb, na, lw, zh, pq, fm, lr, iz, xd, eg, dd, zn, ua, ge, jd, rb, id, nl, qy, op, zl, zp, zt, rs, bu, yt, oi, tl, gl, tw, gq, yd, ib, hn, vr, ii, oc, ik, uk, ss, if, bp, fx, eq, ei, fs, uc, ah, za, kq, pp, yh, gx, ne, fr, kd, yl, ym, bo, kr, wv, bh, yo, pg, mk, eu, hl, lg, bv, mt, wo, aa, sn, av, wq, xk, eo, at, qe, gs, hf, ey, np, fa, lq, nb, iq, sj, jd, bm, ty, vc, so, ft, qj, sh, pg, wu, mt, wj, jg, qb, ue, gi, ex, uv, gn, ac, as, hx, fw, nu, ac, sy, ju, qs, mk, jw, pk, ik, yr, me, vv, ye, fk, ch, dt, qo, ed, ng, ji, qu, bv, qu, dp, wf, qv, zs, vb, oq, oa, hy, mv, ua, av, xe, ng, eu, oc, dk, wi, wt, vo, pw, ob, vb, xc, sy, bg, cj, pn, zv, fo, pd, zp, qo, mb, et, cr, ia, ib, jy, ih, mi, ke, uc, px, wo, tk, rg, aw, wa, gc, dm, nq, av, rq, mj, wu, yq, uq, xk, zp, vx, br, zu, qz, dw, fs, ya, pr, bp, lg, ee, dh, wk, wb, zi, lh, ga, qy, pw, cl, qc, wy, dm, md, mt, kc, lv, zb, oi, mh, gm, wi, rd, zg, az, ns, yy, kh, aw, og, lj, arms | MusclesPro.com

How to get a fighting shape

If your plan is to get a fighting shape, you have to be ready for hard and exhausting workouts, because to win the fight you must be strong and powerful as a stone. Start your workout with a good warm up, which will give you enough energy for all the training and will help to avoid injuries. The best option for you is to perform a warm up outdoors, mixing running and fast walking.»

Best exercises for your traps

Traps are the muscles at the side of your neck, right on the top of your shoulders. Trapezius is one of the major muscles in the shoulder. Tremendous traps are one of the major signs that a person works out and spends many hours to get a great body. Most bodybuilders believe that the only way to build traps is to perform shrugs. But it’s not enough. For well-developed traps you need variety of exercises.»

Back-strengthening exercises you can do at home

You don’t have to go to gym to have a good workout. There are many simple exercises, which you can perform at home, and which at the same time are even better than the ones you perform in a gym. At home you can perform many back-strengthening exercises, which are needed not only for developing tremendous and strong back, but also to relieve back pain. To perform the workout, start with warming up your back muscles.»

Tone your middle-back muscle!

If you look at the pictures of Arnold Schwarzenegger, you will see that he’s got not just a huge back, but a back strong as stone. His back is incredible even in details and thickness. It’s not that easy to get a back like Arnold has. You have to develop your middle-back muscle. One of the main problems is that we can’t see our back in a mirror after a hard training.»

Neck exercises

Having a strong, developed neck reduces the risk of having everyday neck pain. Moreover, it also reduces risk of neck injury in sports or lifting. There are few main lifting exercises, which will help you to build a strong neck. First of all, its old school shrugs. They can be done with a barbell, dumbbells or a standing calf press. Doing shrugs with barbells, stand holding barbell with overhand or mixed grip.»

Destroy your Quads: Part II

It doesn’t matter if you are working out to be in a great shape or just want to get strength, you should perform quadriceps exercises. If you have strong as stone legs, you will be able to lift more weight and have a base for other muscle groups to lift on. To activate all muscle groups in the legs, perform barbell squats. Squat is a vital exercise for increasing the strength and size of the legs.»

7 Best biceps exercises

When you start working on building a muscular body, one of the key body parts is biceps. If you have developed arms, you are the star on the beach. The 7 Best biceps exercises are: 1) Incline dumbbell curls. Doing this exercise you will feel maximum tension of muscles. Start with lighter weight, and when you are sure you can handle more, add more weight. 2) Cable curls. Doing cable curls you can target tissue muscle fibers due to the constant tension provided by the cable.»

10 tips to get ripped six pack

Every guy is dreaming to know the secret how to get ripped six-pack. And we are going to give you the most useful tips how to get amazing abs. 1) Train your abs everywhere and every time you have a chance to. If you are stuck in traffic, do static ab contractions. You can also pull your belly button in toward your spine and hold for a count of 10. 2) Reduce total amount of your body fat and burn more calories.»

Genetics and Muscle building

We heard many times how our friends were complaining that there is no point for them to start exercising, because they just have bad genetics. Maybe you also don’t want even to start losing fat because of bad genetics? Don’t find excuses not to go to gym. It’s true that due to genetics features, we have good and not-so-good muscle groups, certain hormonal levels, and fat storage tendencies, but any person can get in a good shape, no matter what your genetics are.»

Karate and bodybuilding

What is karate and how it can help to be in a good shape? Karate is a martial art developed in Japan a century ago. It can be practiced as a sport, as an art, or as self-defense training. It’s not just an exercise, it’s also a philosophy. One of the main questions is who would win in the battle: karate practitioner or bodybuilder. Body builders are very strong and have great physical strength, but technique always beats strength.»
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