蛋ก็ʕ•͡ᴥ•ʔก้爷
ID：3464938
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蛋ก็ʕ•͡ᴥ•ʔก้爷
9天前
Monday, Aug 17th
A brand‑new week is here!It’s been a long time since I shared my breakfast. Let me show you my favourite morning meal.A bowl of two whole‑wheat biscuits soaked in warm milk, sprinkled with a little cinnamon.Served with golden kiwi, cherry tomatoes and herb‑fried eggs.I’ve got a lunch date with my colleagues today.What a lovely, chilled‑out day sisters 👯♀️
老夫姓于： 说英文有啥奖励吗是？
蛋ก็ʕ•͡ᴥ•ʔก้爷
16天前
Smith Machine Back Bar Squat Key Points ：
1. Set bar height at upper traps, rest bar on upper back not neck.
2. Grip wider than shoulders, align chest, abdomen and pelvis in vertical stack.
3. Brace core, chest up, shoulders down.
4. Feet flat on floor all the time.
5. Hinge hips back first, bend knees to squat.
6. Lower until thighs parallel to ground, neutral spine, no arching back.
7. Inhale on the way down; exhale pushing through heels to stand.
8. Do not lock knees at the top, control slow 2–4s tempo.
蛋ก็ʕ•͡ᴥ•ʔก้爷
21天前
Movement name: Seated Cable Straight Bar Wide Grip Lat Pull Down
Key points
1. Adjust the pulley to the highest position.
2. Sit firmly on the seat, tighten your core, keep your chest up and keep your body steady.
3. Grip the straight bar wider than shoulder-width, palms facing forward.
4. Keep your shoulders down and avoid shrugging.
5. Inhale at the starting position.
6. Exhale and pull the bar down slowly to upper chest level. Focus on squeezing your lats.
7. Control the bar slowly back upward, do not fully relax shoulder tension.
8. Maintain steady breathing, control movement speed.
蛋ก็ʕ•͡ᴥ•ʔก้爷
21天前
Movement name: Smith Machine Flat Bench Press
Key points:
1. Adjust the bench to flat position.
2. Lie back firmly on the bench. Keep your feet flat on the floor.
3. Grip the bar slightly wider than shoulder-width.
4.Tighten your core ,Keep your shoulders down and avoid shrugging, chest up.
5.Exhale when push the bar upward; extend your arms without locking elbows.
6.Inhale as you lower the bar slowly downward.
7.Your elbows must be vertical to the floor. Forearms and upper arms form a 90-degree angle.
8.Maintain steady breathing, control the movement speed for 2 to 4 seconds.
蛋ก็ʕ•͡ᴥ•ʔก้爷
23天前
Movement name: Seated Chest Press
Key points for the seated chest press machine:
1. Adjust the seat height properly.
2. Keep your body stable and sit steadily
3. Keep your back firmly against the pad.
4. Pull your shoulders down and avoid shrugging.
5. Sit upright .
6. Tighten your core.
7. Exhale as you push forward; extend your arms fully but do not lock your elbows.
8. Inhale when bringing the handles back slowly.
9. Do not arch your lower back.
10. Keep your breathing steady. Control the movement speed for 2 to 4 seconds.
蛋ก็ʕ•͡ᴥ•ʔก้爷
24天前
Sun,it’s Aug 2nd
My best friend and I met up at Starbucks in the morning.
She ordered a hot latte, and I got my usual favorite — iced black coffee.She brought me gifts: toothpaste, hand cream, and a bottle of chocolate beer.She is so kind. We’ve known each other for at least thirty years.this bond is truly precious.I have five private training sessions this afternoon.Keep going, sisters!👯♀️😍😊
蛋ก็ʕ•͡ᴥ•ʔก้爷
25天前
Sat，it’s August 1st-another brand-new day in August. Sunshine, good vibes and sweetness all around me.
Today’s breakfast is pretty simple. I don’t love most of it, except for the hot coffee.The sourdough is so dry, just like a rock.Two whole eggs,some grapes on the side.
This coffee machine was a birthday gift from my bestie last year. I adore it so much.What an amazing friend! Stay brilliant, sisters.👯♀️😍😘
蛋ก็ʕ•͡ᴥ•ʔก้爷
26天前
Friday.
It’s July 31st,the last day of July.Time really flies!
I woke up at six a.m., finished my breakfast quickly and shared my daily vlog.After that, I headed to Leke Gym for a morning private session.What an energetic day! Keep going, sisters!👯♀️😍😘
蛋ก็ʕ•͡ᴥ•ʔก้爷
27天前
Thursday, July 30th ,Let me introduce my breakfast. It is a nutritious meal.There is one slice of sourdough toast, golden kiwi fruit, and mixed nuts served with fried eggs. I also have a glass of iced lemon tea.I spread some cheese on the whole wheat toast, and it tastes wonderful.stay chill sisters 👯♀️
蛋ก็ʕ•͡ᴥ•ʔก้爷
28天前
Wednesday, July 29th . What a brand new day! It is sweltering today .I headed to the market for some shrimp, which I boiled with ginger and Shaoxing wine.
I braised chicken thighs and shrimp for no less than one hour.I also made Shanghai vegetable rice with bacon and baby bok choy.The whole meal is incredibly delicious, tasting fresh and wonderful.Stay chill sisters😋😍👏
