8 grzechów głównych sprzedawców w sklepach odzieżowych. Co irytuje klienta?
Na samym starcie mojej kariery miałem okazję pracować na stanowisku doradcy klienta, następnie jako manager butiku Tombolini z luksusową, klasyczną męską odzieżą, a na samym końcu zarządzałem całym działem mody męskiej w multibrandzie, który miał w swojej ofercie ponad 40 włoskich marek. Do moich obowiązków należało m.in. kontraktowanie towaru, czy szkolenie doradców z obsługi klienta i produktu. I choć po kilku latach kariera potoczyła się w zupełnie innym kierunku – prowadzenia własnych firm w branży internetowej/e-commerce, tak dalej dużą uwagę zwracam na jakość obsługi w każdym miejscu, w którym mam z nią styczność. Od restauracji, po luksusowe butiki i sklepy odzieżowe w centrach handlowych. Zdaje sobie sprawę, że ten tekst to efekt mojego „zboczenia zawodowego”, jednak doskonale wiem jaki wpływ ma wysoka jakość obsługi na skuteczność sprzedaży, zadowolenie klienta, a przede wszystkim na szeroko rozumiany sukces w biznesie.
Aktualnie kontakt z branżą retail w Polsce mam już tylko jako klient i przyznam się, że kosztem zakupów przez Internet coraz rzadziej odwiedzam sklepy w centrach handlowych. Czasami jednak jest to nieuniknione. Niestety niemal zawsze na zakupach spotykam sprzedawcę, który zamiast zachęcić do zakupu, swoim zachowaniem doprowadza do zupełnie odwrotnego efektu. Pewnie doskonale wiecie o czym mówię i nie raz spotkaliście się z tego typu irytującymi, nieprofesjonalnymi zachowaniami. Skąd się to bierze?
Słowem wstępu
W Polsce niestety nie docenia się zawodu sprzedawcy z wielu powodów. W dalszym ciągu panuje przeświadczenie, że zawód sam w sobie jest mało wymagający. Idealny dla ludzi bez większych ambicji. Sprzedawcy zatem często wstydzą się, że sprzedają, a doradcy, że doradzają.
Mężczyzna jako doradca klienta w butiku odzieżowym uznawany jest za niemęski, a pracę uważa się za słabo płatną, co pośrednio tylko potwierdza to pierwsze. Oczywiście ten stereotyp ma już niewiele wspólnego z prawdą. Wykwalifikowany sprzedawca, znający języki, rozliczany po części od obrotu jest w stanie naprawdę świetnie zarabiać.
Niestety nawet dobry i dobrze zarabiający sprzedawca z pracy często sam odchodzi, bo społecznie panuje przeświadczenie, że jest to praca tymczasowa, poniżej poziomu wykształcenia, czy danych kwalifikacji. To właśnie z tego powodu w luksusowych butikach mamy samych managerów, a nie ma sprzedawców.
I choć po 1989 roku wiele w tej kwestii w Polsce się zmienia, to dalej zachowania sprzedawców i działów obsługi klienta które powinny być standardem i na zachodzie są tj. sklep przyjął reklamację bez paragonu, sprzedawca pomógł zanieść zakupy do auta, czy przywiózł produkt po przeróbkach krawieckich prosto do domu, dziwią i dalej są rzadkością. Biorąc pod uwagę powyższe niestety nie ma się co dziwić, że opisane niżej zachowania w dalszym ciągu są popularne i wcale nie trzeba się wyjątkowo postarać, aby jednego dnia na zakupach doświadczyć ich kilku na raz.
Brak kultury osobistej
Wchodzę do sklepu, mówię dzień dobry, sprzedawca na mnie spogląda i nie odpowiada. Zawsze się zastanawiam jakim cudem chce mi potem sprzedać jakikolwiek produkt? Oczywiście rozumiem sytuację, w której jest mnóstwo osób w butiku, a sprzedawcy nie mają w co włożyć rąk. Nie zawsze są przecież w stanie skontrolować, kto i kiedy wchodzi do sklepu, oraz prowadzić sprzedaż w komfortowych dla siebie okolicznościach. Jednak obsługiwanie z łaską to tak naprawdę jedynie podawanie towaru i nie ma to żadnego związku z aktywną i efektywną sprzedażą. Jeśli od początku jest niemiło, trudno mówić o atmosferze sprzyjającej wydatkom. To nie oznacza również, że już od samego wejścia sprzedawca musi rzucać się na klienta „dzień dobry, w czym mogę pomóc?”. Wystarczy skinięcie głową, uśmiech i szczere, krótkie „dzień dobry”. Dajmy też chwilę klientowi się rozejrzeć.
Ocena klienta na podstawie wyglądu
Nie zawsze chodzimy w garniturze i wyglądamy jak DiCaprio z Wilk z Wall Street. To oczywiście nie oznacza, że sprzedawca nie powinien nas obsługiwać na takim poziomie jakbyśmy nim byli. Ocena na podstawie wyglądu jest zgubna. Żyjemy w kraju, w którym kultura dobrego ubioru dopiero się kształtuje, (tak samo jak i dobrej obsługi klienta). W związku z tym bogaci ludzie nie zawsze na takich wyglądają i vice versa. Sprzedawca powinien być profesjonalny w kontakcie z absolutnie każdym klientem. Jak nie teraz, to być może zaowocuje w przyszłości. Z kilka lat zarówno Ty, jak i Twój klient możecie być w zupełnie innym miejscu. Pamiętaj, że będąc sprzedawcą najpierw musisz sprzedać siebie, a dopiero potem produkty, które masz w ofercie. Nie wzbudzisz zaufania, gdy olejesz klienta w dresie, lub wyglądającego na zagubionego. Może wyszedł właśnie z treningu zrobić komuś prezent? Może jest pierwszy raz w butiku tego typu i mimo, że go stać nawet na najdroższe rzeczy czuje się trochę skrępowany całą otoczką? Może po prostu ogólnie jest nieśmiały?
Brak wiedzy
Oczywiście możemy stwierdzić, że gdyby sprzedawca miał ogromną wiedzę na dany temat to pisałby książki, organizował szkolenia, prowadził tematycznego bloga, a nie sprzedawał produkty. To niestety potwierdza tylko to co napisałem słowem wstępu.
Jednak co innego być ekspertem w danym temacie, a co innego nie posiadać podstawowej wiedzy niezbędnej do skutecznej sprzedaży. Sprzedawca powinien orientować się w temacie, a przede wszystkim mieć wiedzę na temat sprzedawanego produktu. Im produkt jest droższy tym sprzedawca powinien posiadać więcej argumentów, aby móc go sprzedać. Oczywiście nie zawsze będzie musiał ich używać, jednak lepiej być na taką ewentualność odpowiednio przygotowanym.
Osobiście uważam, że sprzedawanie produktu bez bycia ekspertem w branży jest bardzo trudne i tylko najlepsi sprzedawcy są w stanie być efektywni nie mając ogromnej wiedzy na dany temat. Trzeba wiedzieć co się sprzedaje i jak tym zaciekawić.
Wciskanie kitu
Nie ma nic gorszego jak sprzedawca próbujący wcisnąć nam produkt, który długo się nie sprzedaje, jest uszkodzony, od którego ma wysoką prowizję itp.
Sprzedawanie produktu, do którego sami nie jesteśmy przekonani nigdy nie będzie w pełni skuteczne. Sprzedawca powinien utożsamiać się z marką i produktem, powinien używać produktów tej marki, znać wszystkie wady i zalety i być w pełni przekonany do rekomendacji danego produktu, oraz powinien umiejętnie go umiejscowić na konkurencyjnym rynku. Klient mało asertywny, któremu coś wciśniemy i tak nie będzie zadowolony z tej transakcji i już do nas nigdy nie wróci, albo zrobi to, aby produkt zwrócić. Klient musi być pewien jakości usługi sprzedawcy. Sprzedawca zaś musi doradzać, słuchać, analizować, czasami również czegoś odmówić, nakierować, a jak trzeba to opowiedzieć wyczerpującą historię. Jednak nigdy z premedytacją wciskać, aby w danym dniu zrobić obrót. To bardzo krótkowzroczna strategia.
Krawacik, paseczek, buciki, zegareczek
Nigdy nie zrozumiem zdrabniania i prawienia komplementów. Tak samo jak nie rozumiem wszystkich mam, babć, cioć i wujków, którzy mówią do małego dziecka zdrabniając każde słowo. To małe dziecko – mały człowiek, a nie mały debil. Można do niego mówić w normalny sposób, choć rozumiem, że wygląda tak słodko, że czasami się nie da. Ja tak na pewno nie wyglądam. Choć jak słyszę w sklepie te wszystkie zdrobnienia, to czuję się właśnie jak taki mały debil, nie do końca rozumiem jaki efekt chce uzyskać sprzedawca i po co to robi? Podobnie z komplementami, przyszedłem do sklepu na zakupy, nie na randkę. Poza tym naprawdę dziwnie się czuję, gdy słyszę „ładny masz garniturek”.
Sprzedawca pracujący za karę
Doskonale zdaję sobie sprawę, że wielu sprzedawców wykonuje ten zawód tylko i wyłącznie z motywacji czysto ekonomicznych. Zdaję sobie sprawę również z tego, że znalezienie pasjonatów na to stanowisko, którzy również będą skuteczni w sprzedaży jest szalenie trudne. Jednak nie ma nic gorszego w sklepie od sprzedawcy, który wszystko robi z ogromną łaską, pogardą i brakiem jakiegokolwiek zaangażowania. Doradca klienta to wcale nie jest łatwy zawód, musi być miły nawet, gdy z natury nie jest, musi rozmawiać, nawet gdy nie ma na to ochoty, musi znosić często bardzo chamskie zachowanie i udawać, że go to nie rusza. Dlatego nie wszyscy będą się nadawać do obsługi klienta choćby nie wiadomo jak się starali. O złych zachowaniach klientów napisałem swojego czasu bardzo popularny tekst (link). Sam nie wiedziałem jak potrafimy być chamscy i opryskliwi będąc klientami do czasu, kiedy nie zacząłem pracować w obsłudze klienta. Niestety umiejętność radzenia sobie z tym, to również element tej pracy.
Sprzedawca, który dużo mówi
A mało słucha. Sprzedawca powinien być jak dobry psycholog, powinien umieć ocenić, czy klienta ma ochotę na rozmowę, czy nie. Powinien ocenić jego preferencje, styl ubioru, sposób bycia, ale przede wszystkim powinien słuchać klienta. Jednak jeśli od chwili wejścia klienta do sklepu, sprzedawca tylko mówi zadając całą masę niepotrzebnych pytań, lub co gorsze stara się być śmiesznym za wszelką cenę, może tym tylko do siebie klienta zniechęcić. Warto też czasem uszczypnąć się w język, niż powiedzieć za dużo. Jeśli mężczyzna wchodzi do sklepu z kobietą nie pytajmy go o prezent, który kilka dni temu kupił dla kobiety, nigdy nie mamy pewności, czy to ta sama kobieta.
Jakie zachowania sprzedawców Ciebie najbardziej irytują?
fot. brandedpleasures.com
Podziel się
Podobne wpisy
Omega Speedmaster – ciekawostki, które powinien znać każdy fan zegarków
Kultowe marki: Brunello Cucinelli. Ludzie i jakość ponad wszystko
Stylowe gadżety do salonu i gabinetu. 7 rzeczy, które odmienią każde wnętrze
Patek Philippe i Tiffany. Wyjątkowe partnerstwo na szczycie
Luksusowe hotele w Polsce. 10 ekskluzywnych miejsc, które warto znać
Czy warto szyć garnitur na miarę w Tailors Club?
Komentarze (9)
UID_51604350###
test
Can you be more specific about the content of your article? After reading it, I still have some doubts. Hope you can help me.
https://www.gbct38.com/lasbet
UID_75004935###
bokep
UID_96318461###
scam site
UID_93537352###
penipu online
UID_32834297###
penipu online
Deep squats ( °) have been found to considerably construct extra muscles (size)
within the glutes, quads and adductors when in comparison with half squats (60-90°) following 10-weeks of training in men. Therefore if
hypertrophy is your objective, squatting to full-range is
optimal for maximizing progress in the glutes, quads and adductors.
Basically, you begin with a half squat however continue to descend to the desired
position, staying balanced along with your weight evenly distributed in your ft.
This article explores the differences between half squats and full squats, shedding gentle on their advantages and how to
determine on the best one for you and your coaching goals.
A small March 2016 study in Human Movement discovered that the quarter squat —
what we’re calling a half squat — extra successfully trains
jump top and dash speed in extremely trained athletes.
„Some kind of squatting motion needs to be part of your program for it to be a well-rounded method to succeed in your goals,” Erickson says.
The half squat lets you train this motion even if
you have limitations that hold you from going deep.
The squat is a basic motion sample — you do it if you get out and in of a chair or
crouch down to the floor. Understanding the means to do it accurately will
allow you to move extra efficiently and comfortably all through everyday
life. By Rachel MacPherson, BA, CPTRachel MacPherson is a Verywell Fit
writer, certified private trainer, and train nutrition coach
primarily based in Halifax.
„Ideally, you must be ready to pull your knee into your ribcage [while] standing comfortably, however there are workarounds,” says Vesco.
Any hip mobility drill, such as the world’s biggest stretch,
standing hip controlled articular rotations, cossack squats, or managed table-top hip circles, will do the trick,
she provides. The pistol squat is extremely tough, and
lots can go wrong along with your method, which can result in muscle
and joint strain, says Vesco. As you try and do your first pistol
squat—or excellent the reps you’re already doing—avoid
making these common missteps. Due to the shorter range of
movement when doing half squats, you possibly can usually use heavier masses.
This can get your body to adapt to shouldering heavier weights and constructing stronger legs.
This is useful during athletes’ seasons when taking part in back-to-back games
or competing in back-to-back races.
Bend at each the hips and knees, until you are feeling rigidity in your glutes and hamstrings.
Guarantee that you maintain a proud chest, hold your knees aligned with your toes and weight
through your heels. Overall, half squats will work your quadriceps,
hamstrings, glutes, hip flexors, calves, and core muscle tissue, including those in your decrease back.
Performing this train after the Half Squat will assist to create steadiness between both muscle teams,
leading to improved efficiency and stability.
Half squats offer numerous benefits for lower physique power, stability, and athletic performance.
By incorporating this train into your routine with proper kind and programming, you can unlock its potential and
enhance your health journey.
Hold your again straight and in a impartial spine place,
somewhat than rounded or overly arched. Also, keep your
knees in line with your toes somewhat than angled
out too far, and do not allow your knees to extend beyond your toes.
That pump received to me a lot that I started repping too fast—and obtained a reminder from Hadzovic to
slow down.
Deeper squats will strengthen extra muscular tissues including your glutes, rectus femoris (part of your quads), hamstrings, and adductors, and increases your mobility.
It can also help construct the supporting musculature round your knees, stopping accidents when you go deeper.
Many health lovers find themselves going through
the same concern whereas performing this exercise.
It’s a common downside, typically caused by not participating
the proper muscle tissue or utilizing incorrect technique.
Since we were once more dropping reps and elevating
weights, I needed to regulate my movement. However the point
of our Blitz series is to offer you a look at the level of labor required to
chase formidable training goals. You’ll see your finest coaching outcomes
if you push your self by way of a more nuanced muscle-building
program like the one in our Ultimate Exercise
series, and commit to that plan for a month or two.
But sure, it technically is feasible to stuff critical, gains-inducing stimulus into a half-hour workout.
References:
http://www.chatgpt918.top:3000/juanitanolen76
https://svn.youshengyun.com:3000/lacybirks4113
https://gitlab.healthcare-inc.com/hollis29c84094
http://anggrek.aplikasi.web.id:3000/larrywbd040548
http://git.irongliang.com:3800/carltonmullet5
https://gitlab.healthcare-inc.com/hollis29c84094
https://data.innotep.upm.es/palmahornsby14
https://krust.top:3000/meridithclinto
https://gogs.red-tube.video/davida81922918
https://git.dev-thuria.com/domingobonnett
http://code.sz-chaohui.cn/jovitawatt5615
https://zeroth.one/fredrickjustic
https://git.revoltsoft.ru/sanoratruman4
https://www.mumudad.top/kristofer92c40
https://git.satori.love/rachelnobelius
http://chengchennet.cn:3000/donnell72j882
Paying consideration to fatigue, soreness, and recovery helps you keep away
from overtraining and ensures you’re shifting ahead sustainably.
Strength requirements give structure to your coaching and assist set sensible targets, whether or not you’re a beginner or a seasoned lifter.
Deadlift advantages go beyond easy weight lifting; they let you assess your total strength, establish weaknesses, and modify your training accordingly.
Mainly, if you’re lifting weights, you should include the
deadlift in your repertoire.
The primary muscles focused by deadlifts are the glutes (gluteus
maximus and gluteus minimus), your decrease again muscles (erector spinae), and your hamstrings (biceps
femoris, semitendinosus, and semimembranosus). Furthermore, compound actions like deadlifts
can set off a larger hormonal response in comparability with isolation workout
routines. Dumbbell deadlifts are easier to be taught,
more versatile, and safer than barbell deadlifts. The aim is to make use of your rear leg primarily for balance, with many of the muscle engagement coming from the ahead
leg.
The Smith machine can be useful for many workout routines, however it has
downsides for deadlifts. It won’t offer the identical
benefits as traditional deadlift methods. Utilizing a Smith
machine can lead to huge positive aspects in muscle
and power. It works on necessary muscles like the
glutes, hamstrings, and quads. Regular use of this machine makes muscle tissue work higher, serving to with other exercises too.
The Hex bar deadlift can be an excellent
beginner-friendly choice as it requires a smaller vary of
movement. Of course, landmine deadlifts instantly
enhance performance in all different variants of deadlift as well – as per the law
of specificity.
This is one of my favourite exercises for constructing core energy and stability.
It engages your obliques and core muscular tissues
to maintain up an upright posture. Relying on the weight you’re carrying, a farmer’s walk may
even construct your grip energy.
In general, lure bar deadlifts focus more on the quads than other types of deadlifts corresponding to typical or Romanian deadlifts.
In distinction, a conventional deadlift places extra emphasis on the hamstrings,
spinal erectors, and glutes. However that’s
not to say that lure bar deadlifts aren’t a nice way to coach your
glutes and hamstrings. Sure, when carried out with proper kind
and underneath guidance, deadlifts may be protected and highly
useful for seniors. It’s important to start out with lighter weights and concentrate on technique.
This is primarily as a end result of, at heavier masses, lifters perform deadlifts without an eccentric contraction. Both the eccentric is totally eliminated (drop), or it is performed with a
managed drop. They’re even smaller whenever you use
the proper type and proper loading. The reality when asking „what are deadlifts good for?” is they
are helpful for the again and might truly help lower again ache.
Maybe the largest false impression is that the deadlift is dangerous for your back.
While deadlifts are responsible for most injuries in the fitness center, your risk of
damage continues to be extremely small.
Nonetheless, whenever you learn how to do heavy deadlifts, you’ll construct size you
didn’t even know you were capable of having. Research shows that one advantage of deadlifts for hormones is that deadlift stimulates anabolic hormone production. Particularly, the
deadlift will increase the primary anabolic hormones of testosterone and
human progress hormone (HGH). Deadlifts are extremely effective
at increasing full-body muscular endurance and conditioning.
This is why deadlifts are probably the greatest workout routines
for endurance athletes like runners, cyclists, and other athletes the place endurance is critical.
Athletes who need to bounce higher favor deadlifts due to their effectiveness in creating
decrease physique energy, max strength, and explosiveness,
which is important in rising your vertical leap height.
The musculature involved within the movement sample includes the hamstring muscle and
glutes, erector spinae, the rhomboids to aid in a neutral
backbone, and the core muscular tissues for bracing the higher body.
Not only does this deadlift variation assist build stability however
the unilateral movement can even help stop one side of the body from
dominating the motion. In a single leg deadlift, all or most of the weight shifts to 1 leg.
The motion can be completed without weight or with a big selection of
different sorts of resistance (dumbbell deadlifts, barbell deadlift, kettlebell deadlift, etc.)
depending on the talent stage of the person.
This piece explores the benefits and disadvantages of Smith machine deadlifts.
It additionally focuses on the best method to get the most out of your exercise.
The conventional barbell deadlift, also identified as the standard deadlift, utilizes a foot
stance shoulder-width apart. It incorporates a hinged hip place
that emphasizes using the upper and lower again, hamstrings, and glutes.
Though leaping will not be a standard motion in on a regular basis life,
it is a vital element in most sports activities. It can also be typically used to determine
a person’s lower physique power, which may affect athletic efficiency.
References:
https://git.gularico.net/jessie68198925
https://codes.tools.asitavsen.com/ralfd92110860
https://git.dsvision.net/joesphlowes82
https://git.nekocat.org/elissamckie81
https://gitea.marvinronk.com/miguelfullerto
https://git.cramair.ch/kristopherburd
https://6rxn9dt-git.playmax.ph/madisonbelgrav
http://www.skydivelm.com:8080/eveboelter2408
https://www.etoilegym.fr/marianraymond3
https://git.9ig.com/rozellavalle49
https://git.avclick.ru/gustavofernand
https://git.spokonline.net/dewaynebordelo
https://code.qingwajia.cn/mgrhenry63841
https://gitea.quiztimes.nl/shelliesomers
https://ddns.cloudfindtime.com:3002/alisonshifflet
http://git.szmicode.com:3000/leslichamberli
The Incline Bench Press is a Bench Press carried out on an incline Bench.
Lie down together with your toes on the floor and grab the bar
with a medium grip. Unrack with straight arms, decrease the bar to your upper-chest
and press it again up over your shoulders. Maintain your butt on the
bench and your decrease again impartial. Bench Press in the
Power Rack so they can catch the bar when you fail.
Don’t grip the bar too narrow when you do
the Close Grip Bench Press. This places your wrists
an excessive amount of out of line along with your forearms.
The pectoralis major is the primary cause athletes use the dumbbell bench
press. This muscle group is situated within the
center of your chest and is amongst the most visible mirror muscle tissue.
The main operate of the pectoralis major is the rotation and flexion of
the shoulder joint.
Whether Or Not you would possibly be focusing on the upper body or trying to turn into stronger generally,
the seated dumbbell press will assist you to on all ranges of exercise.
One of the advantages of a seated dumbbell press is gaining extra muscle mass.
Repeating this train can also improve agility and joint well being
and stop muscles from forming asymmetrically.
Right Here are a couple of of the benefits of the seated dumbbell press.
That being stated one of the most important muscle groups when it comes
to the steadiness of your lumbar spine is the core.
To forestall unnecessary accidents, at all times carry out the seated dumbbell press (or any train with weights) with correct
kind. This means, you will avoid straining, overextending, or pulling muscles if you exercise.
Dumbbell decline chest press workouts are highly beneficial for anyone excited about building upper
physique power and gaining muscle measurement. The incline dumbbell press is a staple in the programme of many, devoted bodybuilders or casual fitness center goers
alike.
You can not go as heavy with this variation, but the dumbbell bench press does
have a couple of advantages over the barbell variation. As you lift two dumbbells, every arm is working independently, strengthening imbalances between sides.
Machines are ineffective for gaining power and muscle, and
they’re unsafe. You don’t should balance the bar, the machine does.
It’s just like the 180kg/400lb Bench Presser hitting a 18kg/40lb PR in a single day.
You usually hear they hit a small PR of solely 2.5kg/5lb.
It’s such as you adding 1kg/2.5lb to a 100kg/220lb Bench
Press.
It’s primarily a partial rep exercise in this case.
When it comes to dumbbells, they’re most commonly done as a
result of folks don’t have entry to a bench.
If you don’t have access to a bench, it doesn’t mean you can’t
do chest presses!
Your shoulders can come off the bench whilst you do this.
This is much less efficient for maximum strength since you lose tightness.
That’s why virtually all powerlifters get a hand-off from
a spotter when they compete. It helps them maintain their shoulders back and tight.
And it saves energy for the actual Bench Urgent of the burden.
It’s simple to neglect about kind, cocking the wrists backward towards the forearm.
For example, a lifter might incorporate tempo squats to increase time under tension, resulting in more muscle hypertrophy and improvement.
Steeper incline angles will have interaction the front deltoids extra, which could be helpful for resolving power
imbalances. Plus, we’ll ensure you’re on the Bony to Bombshell publication, and ship you all of our
best girls’s muscle-building content material.
Earlier Than we get into the entire details of
correct form, let’s get started with the anatomy of the chest (pectoral) muscle tissue.
However let’s maintain up one minute earlier than you really make that decision.
What you wish to do is run through the next three steps.
It’s more likely than not that many of the discomfort and problems you expertise with the bench press are likely due
to a problem along with your setup.
However, as a outcome of a lack of shoulder flexibility, the mounted bar makes it harder to get into an excellent, protected position. Make certain you adjust the
bench to permit for a cushty incline, and swap the dumbbells for a barbell.
Each workout routines effectively construct overall chest strength and size.
Choose your weapon based on where you want essentially the most muscle development.
Then bench by pushing your toes into the floor,
and your upper-back and glutes into the bench. You don’t need a spotter
should you Bench Press within the Power Rack. I’ve been doing this for over 10 years in my house fitness
center, usually with out spotter and by no means got harm.
World Champion Mike Tuchscherer Bench Presses amost 500lb and in addition lifts in his home fitness center without spotter.
He could get killed if he will get stuck with that a lot weight.
If you have to bounce, then you definitely probably need to make use of a lighter weight.
If you’re more skilled, try to Bench Press several reps
with one breath. Take a deep breath on the top before you
do your first rep. Don’t wait to lower the bar.
Then Bench Press as many reps as you probably can whereas holding you breath.
On a tough set of five, I normally get at least three reps with one breath.
The most effective method to switch force into the bar is
when it rests immediately over your forearm bones.
This means the bar have to be aligned vertically along with your wrists and elbows.
Wrap your thumbs around the bar to secure it. Squeeze the bar
onerous so it can’t transfer in your arms.
This will increase power on the identical time by
contracting your arms and shoulders muscular tissues extra.
If your wrists damage, you’re holding the bar too excessive.
This reduces the chance of strain and enhances muscle
activation. If you’ve ever struggled with constructing upper body strength, likelihood is you’ve tried the dumbbell bench press at some point.
While it’s a great exercise for focusing on the chest, shoulders, and triceps, it can be difficult to
execute properly with out experiencing discomfort and even ache.
The dumbbell bench press may be damaged down into five phases.
To set your back, flex your shoulder blades and squeeze them collectively.
Push your feet firmly into the floor and flex your core.
By flexing your stomach and again and maintaining your ft firmly on the ground, you are maximizing your body’s capability to push the load away from you.
If your elbows are elevated and you hit the bar path accurately,
you’re in bother because you’re internally rotating the shoulders.
That’s how you really harm your shoulder and cause future shoulder issues (like I
did).
Finally, it’s time to get on the bench and look at your starting place.
We’re not benching yet, but we’re getting closer.
I HIGHLY suggest the latter, particularly if you’re doing the Bench Press alone.
A energy rack is the optimum piece of fitness gear to have as a outcome of it’ll defend
you simply in case the load load falls.
If the angle is less than 45-degrees, the dumbbells will hit
too lengthy on their chest. Alternatively, some
athletes perform the dumbbell bench press without any arch in their back.
Your back ought to never be flat towards the bench. Bench pressing with no arch prevents an athlete from pushing
off the bottom successfully with their ft, and it makes it harder to squeeze your shoulder blades.
Simply make positive you milked out other choices first.
Microload, repeat the burden when you get stuck, deload
after three fails, swap from 5×5 to 3×5 and so forth.
Notice that the StrongLifts 5×5 app will advise you
how to progress on your Bench Press. The Paused Bench Press doesn’t substitute your common Bench
Press. Don’t warmup by pausing or you’ll pre-exhaust you muscle tissue for the Bench Press.
Do your common Bench Press with a contact and go at the bottom (no bouncing).
As Quickly As done, do the Paused Bench Press individually as
assistance work on your common Bench Press.
Grip the bar low in your hands, close to your wrists,
over the bones of your forearms. Squeeze it hard so the bar can’t move out of position. Don’t hesitate
to lower your Bench Press weight for a few weeks to get used to the new grip.
This may even give your painful wrists a break so they can get well.
MAKE THE DUMBBELL incline press the second motion in your chest day exercise after
a flat bench. Attempt starting with three to four
sets of 8 to 10 reps. YES, THE DUMBBELL incline press will work your chest—specifically, the fibers within the higher area
of the muscle group. Since it’s a pressing movement, your triceps will be includes,
as will your shoulder muscles like your entrance delts.
Work to keep the primary focus in your higher chest by
sustaining the proper posture on the bench.
The barbell bench press will at all times be the main raise for power packages.
It will put your chest, shoulders and triceps in the greatest place
to carry heavy and use a massive range of motion. The normal grip,
which is 1.5x your shoulder width, is the best for overall growth of
the chest, shoulders and triceps. It’s a basic „push” exercise that’s top-of-the-line chest workouts you probably can include in your
workout routine, as a outcome of it hits pectoral muscle tissue, shoulders, and triceps.
The dumbbell bench press could be a better chest builder than the barbell bench press.
One purpose is that the dumbbell bench press uses a bigger
range of motion, putting larger pressure and stretch in your pectoral muscles.
Notably for muscle building, training the chest and triceps via horizontal pressing movements
is necessary to construct a muscular upper body. The incline dumbbell press and the standard bench press each
target the chest but differ in the specific muscles they work and
the tools used. Total, the incline dumbbell press, flat bench press,
and decline bench press all construct chest muscles, however they have unique benefits.
Embrace all workouts in your exercise routine to develop your
chest absolutely. Diversifying your incline press workout routines ensures comprehensive chest development and energy.
You’ll keep tight and waste less effort to unrack the burden. Lower the bar, touch your
chest and press it again up. Don’t pause on the bottom or the burden shall be tougher to bench.
References:
anabolic steroids info – Darell –
The results for this evaluation will not be that nice
when it comes to how a lot power I gained, since I started on this system 1 month after fitness center reopened again. Whether
Or Not you are in for a follow-along workout or committing to a multi-week
program, select the work you place in. The Bodybuilding.com App is designed that can help you reach your health and health targets.
This version of powerbuilding may have a four-day training cut
up. Bodybuilding is all about hypertrophy, which leads to muscle measurement, form, and symmetry.
This doesn’t essentially imply bodybuilders draw back from lifting
heavyweights. However their focus is on forcing the muscles to carry the weights over how
much weight is lifted. In brief, powerbuilding is a mixture of powerlifting
and bodybuilding techniques carried out in the same
exercise. The objective is to progressively get stronger whereas constructing your physique like a bodybuilder.
The fact you’ll do a powerbuilding program implies some high-intensity exercise.
If you train at house, you also can make this work with just free
weights as properly, but having further gadgets like resistance bands might go a good distance in serving to
you. Making essentially the most out of each workout and meal will create a
compound effect that can serve your entire physique properly, however speeding the method and making an attempt to
make it occur in every week won’t get the job accomplished.
A high quality check booster will embrace micronutrients like zinc, magnesium, and vitamin D.
Latest analysis has indicated that it may be advantageous to mix each high and low
reps for building energy and measurement (2). There is
no doubt that power coaching can prove to be an actual challenge at times.
Initially, including mass and strength will have been fairly simple – offering effort was put in and
coaching was consistent. If you are unfamiliar with technical workouts like deadlifts and squats, hiring
a private coach or lifting coach can help. When doubtful, stick with exercises you’ll have the ability to perform with proper
form. Do as little as possible and provides yourself
an opportunity to recover to one of the best
of your ability. Take full advantage of every little thing round you if you have restoration choices similar to percussive instruments, massaging, chilly tubs, and so
on.
During any of these phases of training, exercise
splits are employed to construction exercises successfully and optimize power improvement.
For custom programming, whether or not building your personal program
or looking for a coach to guide you, it’s a meticulous course of of various
factors. Expertise degree, training goals, and time dedication are key parts in shaping the path to
progress. If you’re a veteran lifter who has on a regular
basis in the world to train, this implies this system could be thorough, enhanced, and prolonged to
target all your needs. This is large as every little
bit of effort helps these veteran lifters grow their energy.
However, in case you are a brand new lifter and don’t
perceive the basics of powerlifting, you would possibly need to start off with easier workouts
and not shoot for the celebs too soon. It Is important to determine
how regularly a particular motion or muscle group must be educated to maximise
progress and restoration.
It has since gained nice notoriety as an effective program for constructing
power and muscular improvement in plenty of lifters. The 6 day PPL program
generally identified as the „Reddit PPL” or „Metallicadpa PPL” is a good exercise routine for
these seeking to improve power and acquire size.
A Quantity Of completely different spreadsheets have been created for this program,
which I go into a bit under. I’m bringing forth a new and improved model here after
being pissed off by the shortcomings of previous efforts.
Some programs come as a digital PDF, a spreadsheet, or even a course with exercise guides and feedback.
If you watch footage of Arnold and Ronnie, you’ll see that
each athletes liked to lift heavy weights. Ronnie Coleman is well-known for
squatting 800 pounds once and twice!
This linear progression means you progressively overload the burden, sets,
or reps every week based on intensity. Powerbuilding is a type of
training that blends both powerlifting and bodybuilding ideas.
Training begins with one of many big three powerlifting movements (the squat,
bench press, or deadlift), followed by high-rep training that’s dominant in bodybuilding.
Yes, doing a (minimum) 8 to 10 week powerbuilding program is one of the finest ways you can build muscle.
It Is simple to level out proper technique with lifting, but putting that plan into follow can be powerful,
especially in case you are lacking strength in sure areas of your physique.
That Is where accent lifts can help you thrive in this sport.
These supplementary actions serve to right postural issues, improve weak points,
and enhance general energy features. Whereas this might sound
easy, the simplicity of a powerlifter’s objective
is significant in constructing most strength for any athlete.
The program shifts between fullbody and upper-lower split from week to week.
Your Tier 3s might be smaller, isolation actions and workouts accomplished with a metric
butt ton of quantity to pack on muscle.
The following program was designed specifically to develop uncooked energy
in professional soccer gamers. The function of it
was to bodily ready these athletes to deal with high-impact
nature of the sport and in addition allow them to build maximal
power for executing their tackles. When a person reaches this level
where progress has turn out to be stunted, a change of coaching emphasis is commonly
required (1). Generally, the recommendation is to
modify the main target to both constructing energy or size.
The finest home workout program should have
a well-structured plan that progresses over time,
with clear directions and the power to trace your progress.
If you’re planning to work out at house,
contemplate space-saving options like the most effective at residence exercise program.
If you could have a storage, you might go for a storage strength program that utilizes extra gear.
One of the massive reasons why SPF energy building exists in the first place, is that It may be run as a
basic power constructing program. If you miss the prescribed number
of reps one week, you will use cluster units to get the remainder.
Most competitions allow opponents three attempts to hit their most lifted
weight. The competitions have age and weight classes and the
winner of each class is the one who has the very best powerlifting complete.
Use the table of contents to leap to your desired spreadsheet or learn on below to learn about which nSuns
program you should run.
First and foremost, it’s essential to have a written plan,
including the precise workout routines, sets, reps, and weights used.
This consistent documentation allows you to observe your progress over time and identify areas the place
you’ve got made important features or where improvements are wanted.
Advanced lifters usually require specialized training
techniques to challenge and stimulate additional energy
gains. Techniques similar to accommodating resistance, involving using bands or chains,
could be useful for many who have already mastered
the basic squat, bench press, and deadlift. These methods assist lifters learn to accelerate by way of lifts, enhancing explosiveness and lockout energy, which are vital in powerlifting competitions.
It permits for this as you will be hitting multiple muscle teams
on all of your training days. So though this program has
a foundation in powerlifting, there’s some conventional bodybuilding training tacked on. As a result,
this program is better for building muscle than many other
beginner strength coaching applications, similar to Starting
Strength and StrongLifts 5×5. Atlas Rising is a sophisticated 7 week powerlifting program with three training days per
week. It is shaped from a mix of the Russian Squat Routine for squats,
MagOrt for deadlifts, and Hepburn Method A for bench press
and overhead press.
Afterward, these three lifts are added together to represent the „total” quantity of weight lifted that represents this athlete’s effort.
In essence, Jeff Nippard’s powerbuilding routine, with its
emphasis on the „5 missed muscles” and the inclusion of
a „roaming hypertrophy day,” offers a well-rounded method to training.
Addressing these „missed muscle tissue” ensures a balanced physique, contributing both to the aesthetic side of bodybuilding and the useful strength required for powerlifting.
Nippard’s routine incorporates particular workout routines concentrating on these areas, usually through accessory work following the first strength-focused
training.
There is an effective likelihood that you’ll reach failure several occasions
on this program, but that does not have to be the aim. As a matter of truth, you must select a weight that
you simply feel you’ll find a way to carry out all
the reps with. Confidence can go a long way in Powerbuilding programs, even for advanced lifters.
You may get to a point and discover that finishing all three units at 10
reps is tough. You needn’t get all three units; just add weight and continue.
Your strength-centric actions could have heavier hundreds and fewer reps.
To make this extra clear, they may simply have a set variety of
reps prescribed, i.e., 4X4 or 3X5 versus 3X8-10. Using 4
completely different rack positions, this system requires working up to a single,
which is recorded in your coaching log.
During these assessments, take observe of elements corresponding to approach and form.
Based Mostly on these findings, modify your coaching program accordingly.
This may contain adjusting train selection, changing coaching splits, or
revising your periodization technique. By constantly assessing
and modifying your program, you’ll be able to make sure that your coaching
remains aligned with your objectives for powerlifting success.
One Other priceless technique is undulating periodization, which permits for variation in coaching intensity inside a single training week.
The first two days of programming recruit all muscle teams for power, utilizing a 6-10 rep vary.
The next three days of programming separate muscle teams
for hypertrophy, utilizing a rep vary of 8-20 reps.
The program additionally introduces the ideas of cluster
units for coaching power. There are plenty extra lifters I even have left off this
listing, but trust me, it’s countless. As A Outcome Of of this, Bryant’s deserves stand alone amongst the
competition. His program must be thought of on this record of high powerbuilding applications.
This, to me, is a list of the strongest powerbuilding programs offered at present.
The costs vary, but the most effective packages will come at
a cost if you look carefully.
Nonetheless, by following a „powerbuilding” program it is possible to
proceed constructing energy and dimension simultaneously.
As we talked about earlier, the diet and supplementation will matter lots for a good
Powerbuilding program. Go on a motorcycle ride, hike, swim, or
use a cardio machine for 30 minutes or so. Just don’t push your self too hard on today
as a result of you will want the vitality for the subsequent exercises.
In different words, no High Intensity Interval Training
(HIIT) classes during this program. There is nothing mistaken with sustaining definition, but keep in thoughts that the priority is to
not shed weight.
References:
https://vellon.com/2009/01/16/turning-50/
https://archeter.co.uk/user/profile/9656
http://tamilachat.org/community/profile/juanmello48317/
http://www.radioavang.org/how-to-spot-fake-testoviron/
https://atticmagazines.com/user/profile/47777
https://demo.qkseo.in/profile.php?id=1036078
https://vntta.com/index.php?page=user&action=pub_profile&id=7252
https://www.alkhazana.net/2025/03/07/how-steroids-work-the-steroid-cycle-for-bulking/
https://utahsyardsale.com/author/rhyhomer762/
https://shoptubitxhy.com/best-steroids-for-cutting-top-anabolics-for-fat-loss-lean-muscle/
https://haloleagues.com/how-to-hydrate-your-skin-3-simple-methods-as-recommended-by-experts/
https://unionoutsourcing.com/transform-your-jawline-mastering-gua-sha-for-double-chin-reduction/
https://vellon.com/2009/01/16/turning-50/
https://pizzaoui.com/post-cycle-recovery-a-comprehensive-guide/
http://www.carnevalecommunity.it/author/leandrapoun/
https://wptavern.com/forums/users/tiffinyw42/
This is why training too typically will only hinder
your progress in the gym. When it comes to beef, select
cuts of meat labeled loin or spherical, and trim away any visible fat
earlier than cooking to make sure a high-quality protein supply
with the right amount of calories. Myprotein’s Impact Weight Gainer accommodates a
31g mix of fast and gradual digesting whey and milk proteins designed to assist to assist and keep your protein consumption throughout the day.
So don’t drop by too much or too little if you want to build muscle
quick. Despite the extraordinarily low quantity, on this case, simply three sets per muscle per
week, they were nonetheless capable of build a bit of muscle.
One study from back in 2002 had educated subjects just do 1
set of bench press and 1 set of leg press 3 times every week for 12 weeks.
Ultimately, you’ll reach a degree where you don’t get
any further progress from doing more units, and should even end
in muscle loss if you take it way too far.
A 2019 examine confirmed that larger training quantity
can generate more muscle hypertrophy than different forms of training (4).
Wholesome fat like polyunsaturated (like omega-3 fatty acids) add to the sensation of
fullness you get from consuming nuts and seeds.
Forty-nine nuts equal six grams of protein and about one hundred sixty
calories. Sweet potatoes assist muscle growth because of carotenoids, a plant compound that squelches cell
harm brought on by challenging workouts. They’re also full of potassium, a important part in muscle contraction. Protein is the principle ingredient
of muscle tissue, carbs energy your workouts and stop muscle breakdown, and fats supports hormones like testosterone that assist muscle tissue
develop.
However, there could also be some key differences to consider in phrases of your
individual fitness objectives. The first danger, alluded to earlier, is the
metabolic results of very high carbohydrate intake, especially when it’s high glycemic index carbs.
There are a lot of reasons you may wish to placed on mass—extra muscle is useful for
athletic performance, general energy and power. For this reason, creatine supplementation could additionally be
especially necessary earlier than, throughout, and after these estrogen-related occasions.
The last train goes to put extra emphasis on the sternal head
of the pecs. I personally favor this variation referred to as straight-bar dips, as I feel it much
more in my lower chest. This might be because of to the added inside rotation in the course of the movement which is one other major perform of the lower chest and
it also gives my core an excellent exercise.
Though the distinction isn’t huge, muscle tissue burns extra calories than fat tissue does, each during physical activity
and at relaxation. If you’re making an attempt to extend your calorie burn, increase
your muscle mass. Regardless of whether you name it energy, resistance, or weight training, any physique can profit from
gaining muscle. A robust core and limbs might help stop falling and make lugging groceries up the stairs
simpler. Then it’s an indication that you’ll just have to bump
up your energy slightly. You can do so by ingesting some further carbs and/or
fats, for example.
This allows for larger positive aspects in strength, muscle mass, and athleticism.
When you’re specializing in gaining muscle, you need the
weight to be heavy, but not too heavy. Light weight won’t construct muscle successfully,
however lifting weight that is too heavy will focus extra
on constructing you strength and less on building mass.
If you are going to practice with the type of intensity that you have to achieve muscle consistently, you want to develop psychological toughness.
They spend half their time within the fitness center staring
at their cell phone, joking with their mates or ogling the hotties in the cardio space.
Those guys usually are not going to get the sort of results
by method of lean muscle features that we are after with this exercise.
It ties into progressive overload; you need to carry slightly heavier or do yet one more rep than last time to continue to grow, and a workout log is the best way that will help you keep in mind what you
should beat. Maximizing muscle growth can be a confusing course
of with all the information out there. Nonetheless, if you comply
with the above science-backed recommendations, you’ll have a
muscular physique worthy of the greek gods
themselves.
So no matter where you’re with your muscle-building objectives, right here is key data, backed by the newest science and consultants, that
can help you get essentially the most gains attainable. A good rule of
thumb is to incorporate moderate cardio in your train routine a number of occasions every week.
That’s sufficient to get the benefits without turning your muscle-building bakery into a cardio cookie factory.
Creatine is a substance that’s naturally present in muscle cells.
The adverse phase is typically performed in a sluggish and controlled method.
Those who make the most of this training methodology may expertise significant DOMS (delayed-onset muscle soreness) the
next day. Sumo wrestlers are the kings of bulking and adopt this strategy, eating two
meals per day.
It is less filling than potatoes, something important whenever you’re trying to increase
calorie intake and could be combined easily with
protein for a balanced meal. In other words, take you body weight in kilograms,
multiply that quantity by two, and that is your target protein consumption in grams.
Since that is the case, it’s no surprise that step one in your weight acquire journey is to get your training in verify whereas incorporating the precept of
progressive overload.
A 2018 paper by Schoenfeld and colleagues analyzed the impression that growing the quantity of a full-body exercise had on muscle
growth in trained individuals. Subsequent, it’s important that you just make
your diet less filling by choosing meals which would possibly
be less satiating. Muscular Tissues require relaxation days to grow,
however you shouldn’t scarf down the amount of carbohydrates you do on training days for the rationale that demand for carbs can fall considerably when you’re inactive.
This is the place individuals often get into trouble—they continue
to take care of a high-carb intake on days they don’t hit the iron and aren’t
burning by way of a lot of carbohydrates.
A rise in undesirable body fat, especially across the lower
again and midsection. One method to do that is by controlling portion sizes at mealtime.
For most meals (not together with post-workout), purpose to get 40-60g of
protein and 40-80g of carbs, depending upon your measurement;
larger guys weighing more than, say, 225lbs will shoot
for the higher finish.
Weight loss depends on sustaining a caloric deficit, which means burning more energy than you consume throughout the day.
Analysis suggests muscle growth will ultimately plateau, so you might have to
adapt your resistance coaching program over time to keep experiencing hypertrophy.
To get maximum results, don’t be afraid of a massive improve in caloric intake.
Because in actuality, most hardgainers struggle to build muscle just
because they aren’t eating enough to get well. Moreover, this mass
gainer contains no sugar at all, so it would be a great choice
if you’re additionally trying to chop down your sugar intake.
There are 17 vitamins and minerals in the drink to help with the recovery
process, helping you to construct muscle and regain your vitality levels.
For instance, whereas 3-day splits may be very efficient, they often depart you
time to train a muscle group or motion with 3-4 workouts per week.
So I encourage you to scroll up and read this once more (you’ll be
stunned at what you decide up on this article the 2nd time around…there’s plenty of
‘meat and potatoes’ in here!). In truth, many professional
bodybuilders will tell you that vitamin is definitely extra essential than coaching.
No matter what level you’re at, it’s essential
to do some sort of cardiovascular train fo minutes, 2-3 instances per week.
It’s also essential to work your back muscular tissues from totally different angles.
For every different back workout, you’ll find a way to attempt utilizing completely different grips or alternating the best way you carry out
particular workouts. You can rearrange the coaching days to
match your schedule; that is simply supplied for instance
for someone who prefers having the weekends off.
But how long it takes you to catch your breath between the 2
exercises seems to be necessary. This includes doing an train that works one muscle after which virtually instantly
after doing an train that works the opposite muscle.
And there’s a extremely exciting space of research called „long muscle length” training.
In your case, nevertheless, you don’t have that many sets to recuperate from.
Constructing muscle has many advantages, corresponding to
decreasing blood strain and cholesterol and contributing in the direction of a lean physique.
Do six partial reps the place you solely come up three-quarters
of the means in which after which return down into the next rep.
That’s what occurs whenever you relaxation greater than two minutes
between sets. Prepare meals earlier than work or college so you presumably can have a constant source
of meals with you.
In addition, proper form ensures that each rep counts and every drop of sweat is invested correctly.
Like a savvy businessperson, you want one of the best
returns in your effort, and a good lifting method maximizes muscle engagement and minimizes
wasted energy. It’s like squeezing every last drop of juice out of an orange – but in this
case, the orange is your workout, and the juice is your features.
Lifting heavier over time is crucial to maintain these positive
aspects in muscle measurement coming, however you don’t need to do it
at the expense of good type. Sometimes, your ego should step again for lighter weights and
proper approach.
Sit and grasp a straight or EZ bar with a shoulder-width grip, prolong your arms but don’t lock them.
With your upper arms flush towards the pad, curl the burden as excessive as potential and squeeze the contraction. Wrap your hand round a grip crusher
and squeeze till the two handles contact. To add this to your workout, heat
up with simpler resistances first. Then, do 2-3 units with a gripper than you presumably can fully close
5-10 instances. Never forget that your muscle has no thought how a lot weight is on the bar.
With 25 grams of protein per cup, cottage cheese is doubtless certainly one of the
highest-protein dairy products you’ll find a way to
eat. You can enjoy cottage cheese at any time of day, including before or after resistance coaching.
Whereas this will likely seem like a small amount, the results
could be dramatic over time. With just some years
of consistent coaching, you can acquire 20–40 kilos (9–18 kg) of muscle, which would be a dramatic physique change for nearly anyone starting a resistance coaching program.
You want to eat 300–500 energy per day above your
baseline wants for sustainable muscle achieve without extra fat gain. To
achieve muscle, you should provide your body with applicable quantities of
energy and nutrients, significantly protein. Doing so will assist the creation of
recent muscle proteins from the dietary protein you eat, which will be stimulated by
the work you do in the weight room.
When you mix a slight caloric enhance with weight lifting, the positive aspects
can be was muscle, and never a spare tire around your waist.
Compound lifts are multi-joint actions, similar to squats and bench
press, that work a number of muscles and goal
the bigger muscles in your body. Analysis from 2012 reveals that these actions will present you with the majority of your muscle development and should
take up the vast majority of your exercise regimen (5).
The amino acids in eggs are converted into muscle, pores
and skin, collagen, and different body tissue extra efficiently than the proteins from some other food you can eat (or drink).
An 85-calorie egg one means or the other delivers seven grams of
protein—a beyond-solid investment in your health. It contains 369
kcal per serving, which, compared to options is pretty modest.
One study discovered that males who ate whole eggs immediately after resistance train skilled greater post-exercise muscle protein synthesis charges than males who
consumed egg whites. Egg yolks include around 40% of the
whole protein in an egg, making complete eggs a better choice for muscle growth.
Research reveals that consuming extra protein than the current Beneficial Dietary Allowance (RDA)—set at
zero.eight grams per kilogram of body weight (0.36 grams of protein per pound)—is essential for muscle development.
You can use bodyweight exercises, resistance bands,
or lighter weights with larger reps. However, lifting heavier weights with proper kind is simpler for muscle progress.
Resistance training, typically called strength training,
is a type of train that makes use of opposing forces
to make your muscles stronger. Further, it is among the best
methods to keep and build lean muscle to forestall sarcopenia
(muscle loss) and osteopenia (bone loss).
In this text, we’ll train you ways and what to eat to maximize your weight acquire, muscle growth, and long-term well
being advantages. Building muscle is a nice way to boost your confidence and enhance your common health and fitness.
To construct muscle mass, it takes a consistent workout regime
and a healthy, protein-packed food plan. This guide will teach you
everything you should trim back body fat and sculpt your dream bod.
Advanced mass gainers support increased fluid retention inside muscle cells, creating an optimum
setting for development whereas enhancing power and efficiency.
Proper use of mass gainers is vital to attaining optimum muscle progress.
If you are pregnant, or breastfeeding, please consult your physician, pharmacist or other healthcare professional for advise earlier than using this product.
ProductNation is your vacation spot for all the most recent product evaluations and
roundups that are on the proper price, on-trend, client favorites, and well timed
in Malaysia. Additionally, it contains 10.7g of BCAAs and
is gluten-free. Basal vitamins like A, C, D, and E are additionally added to the
mixture for added diet. As we just talked about, your main device for progressing on your
power movements might be growing the load. Any coaching split provides construction, as that’s its complete purpose.
However, utilizing the next training frequency could make having
a particular objective for the session simpler.
For example, if you would like to grow your chest
and triceps, relaxation between seconds on the barbell bench press between each
set, however on cable triceps extension, relaxation for less than 30 seconds between sets.
Studies show it doesn’t matter when you take casein, simply as
long as you take it constantly. If you do this, you’ll have the ability to
remember to see increases in energy and muscle mass when mixed with a correct resistance training program (17).
Each workout you want to attempt to add somewhat more weight
or a number of extra reps to each set. While it appears inconsequential, over time this compounds into
huge muscle and strength positive aspects. Bulking is not
only about lifting weights and consuming a lot—it’s a strategic strategy to building muscle.
Integrating high-quality USN products into your food plan and following a disciplined exercise routine…
References:
https://www.google.co.cr/url?q=https://jbhnews.com
https://xn--mgbg7b3bdcu.net/?qa=user/seedshoe44
http://polimentosroberto.com.br/index.php?option=com_k2&view=itemlist&task=user&id=5207447
https://www.webwiki.com/jbhnews.com
https://posteezy.com/when-considering-potential-effects-botox-its-important-be-aware-following-possible-side-effects
https://bookmarkzones.trade/story.php?title=the-deca-durabolan-cycle-is-often-used-by-individuals-looking-to-enhance-physical-performance-or-body-composit
https://rentry.co/yri8xd52
https://www.metooo.io/u/67daedded42e9f11760daefd
https://linkvault.win/story.php?title=1-testosterone-various-forms-like-enanthate-and-cypionate
https://maps.google.com.sl/url?q=https://jbhnews.com
https://urlscan.io/result/0195b006-1b86-7bb0-a820-5e18371da9a6/
https://firsturl.de/6XTj1B6
https://rentry.co/a2h38uxi
https://www.divephotoguide.com/user/jurycatsup4
https://www.giveawayoftheday.com/forums/profile/298363
https://www.webwiki.at/jbhnews.com
Your article helped me a lot, is there any more related content? Thanks!
How To Get Rid Of Nasolabial Folds
Eliminating nasolabial folds can be achieved through a combination of
lifestyle adjustments and medical treatments. Here’s a step-by-step guide:
Lifestyle Modifications
Avoid smoking, as it contributes to skin aging and wrinkle formation.
Minimize sun exposure or use sunscreen regularly to protect your skin from UV damage.
Maintain a healthy diet rich in antioxidants, vitamins, and omega-3
fatty acids to promote skin health.
Home Remedies
http://www.jsbs.kr/bbs/board.php?bo_table=free&wr_id=603165)
UID_75604069###
Situs Jmarble Racing
Situs Jmarble Racing
Situs Jmarble Racing
Situs Jmarble Racing
Wow! This could be one particular of the most beneficial blogs We’ve ever arrive across on this subject. Basically Great. I am also a specialist in this topic so I can understand your hard work.
UID_70854539###
Berkomitmen untuk inovasi berkelanjutan dan manajemen proyek konstruksi yang profesional, kami siap menjadi mitra terpercaya Anda dalam mewujudkan proyek konstruksi berkualitas tinggi.
UID_88580211###
Wirakarya Mandiri Utama adalah perusahaan jasa kontraktor yang bergerak di bidang jasa konstruksi gedung dan sipil. Kami menyediakan layanan General Contractor, Engineering, Supplier, dan Labour Supply dengan fokus pada kualitas, efisiensi, dan kepuasan klien.
UID_44053434###
test morning
UID_63505214###
Sensasi Hiburan Tanpa Batas! 🎬🔥 Nikmati Sensasi Hiburan Tanpa Batas di LK21 dan Peluang Menang yang Menanti! 💥 🎉
You could definitely see your skills in the work you write. The world hopes for more passionate writers like you who aren’t afraid to say how they believe. At all times follow your heart. „Experience is a good school, but the fees are high.” by Heinrich Heine.
UID_59443646###
Ingin tahu siapa pengganti Deschamps? 🤔 Cek Zidane sebagai kandidat ideal yang disebut-sebut oleh Deschamps! ⚽🔥
UID_86666902###
Ini yang di ganti >>> Wah, kamu tau gak sih? 79 Desa di Jawa Barat jadi Sarang PSK Menurut Pj Gubernur loh! 🙀👀.
UID_19686787###
Streaming film terbaru dengan mudah di nonton movie.
UID_14842634###
Nonton movie kapan saja dan di mana saja.
UID_31642382###
Update film setiap hari ada di dunia21.
UID_73315471###
Update film terbaru setiap hari hanya di lk 21.
UID_32188467###
Temukan film favoritmu di lk 21.
UID_60201981###
Jangan lewatkan film terbaru di lk 21.
UID_70329956###
Film terbaru selalu update di layar kaca 21.
UID_83731332###
Streaming film jadi lebih mudah dengan layar kaca 21.
UID_98625669###
Download dan streaming film favorit hanya di indoxxi.
UID_87212262###
Tonton film terbaru di indoxxi dengan subtitle Indonesia.
UID_83350326###
Streaming anti ribet hanya di rebahin gratis.
UID_74575696###
Pilihan film lengkap bisa kamu tonton di layarkaca21.
UID_98520627###
Ada film baru? Cek langsung di layarkaca21.
UID_78195082###
idlix punya banyak film seru untuk ditonton kapan saja.
UID_38709295###
Jangan lewatkan promo eksklusif dari Agentotoplay, tempat terbaik untuk pengalaman slot online yang seru dan menguntungkan! 🎰💵
UID_92063078###
Mainkan slot favoritmu di Agentotoplay dan nikmati kemenangan maksimal dengan fitur free spin melimpah! 🔥🎁
UID_67604011###
Menangkan jackpot besar bersama Agentotopay, situs terpercaya dengan permainan slot gacor dan layanan terbaik! 🔥🎯
UID_71621535###
Streaming film favoritmu gratis di lk21 tanpa ribet.
UID_24618462###
Penasaran dengan efisiensi anggaran? Cek artikel Beasiswa dan KIP Kuliah ini! 📚💡
UID_21023438###
Cerita inspiratif! Yuk, simak kisah Sudjat, Penjelajah Jipang yang tetap semangat menjajakan dagangannya di usia 72 tahun. 🙌🌟🚀
UID_11426154###
Bergabunglah dengan agen Toto Play untuk menikmati permainan taruhan online paling seru dan menguntungkan! 🎯
UID_61411251###
Rasakan sensasi bermain slot gacor Agentotoplay dengan RTP tinggi dan peluang jackpot besar! 🎰🔥
UID_83003169###
Kenalan yuk! 🤝 Dengan guru inspiratif ini, Guru Dede Sulaeman yang mengajarkan cara merapikan pakaian di kelasnya. 👕👚🎓
UID_18563832###
Ini yang di ganti >>> Yuk, ketahui lebih lanjut tentang Syarat Gabung OECD dan Pentingnya Ratifikasi Konvensi Antisuap di sini! 🕵️♀️🔎📚.
UID_87427935###
Cek yuk! 🚍👮♂️Operasi Keselamatan 2025 Polres Ciamis Siapa tahu bus favoritmu jadi sasaran! 😱👍
UID_17136916###
Kisah inspiratif datang dari seorang tukang ojek online asal Tangerang yang berhasil membawa pulang hadiah fantastis setelah bermain Mahjong Ways 2. Dengan modal kecil, ia sukses mengubah nasibnya dan meraih kemenangan besar senilai 200 juta rupiah. Penasaran bagaimana caranya? Simak kisah lengkapnya di artikel tukang ojek online menang 200 juta dari Mahjong Ways 2.
UID_57331425###
Skandal terbaru mengguncang komunitas pecinta game slot setelah seorang admin terkenal, Rachel, dikabarkan tertangkap membocorkan pola kemenangan Gate of Olympus. Banyak yang bertanya-tanya apakah informasi ini benar-benar akurat atau hanya sekadar rumor yang beredar di kalangan pemain. Simak lebih lanjut detailnya dalam artikel admin Rachel tertangkap bocorkan pola Gate of Olympus.
UID_95859078###
Baru-baru ini, para pemain Mahjong Wins 3 dikejutkan dengan bocoran RTP yang diklaim bisa meningkatkan peluang kemenangan secara signifikan. Banyak yang percaya bahwa informasi ini membantu mereka mendapatkan hasil yang lebih konsisten dalam permainan. Jika Anda ingin tahu lebih lanjut, cek bocoran RTP Mahjong Wins 3 hari ini dan lihat apakah strategi ini benar-benar efektif.
UID_25978847###
situs terbaik hanya di slot gacor agentotoplay
I’ve recently started a website, the info you offer on this web site has helped me tremendously. Thanks for all of your time & work. „Never trust anybody who says ‚trust me.’ Except just this once, of course. – from Steel Beach” by John Varley.
UID_21891068###
Takjub 😮 dengan fenomena serbu gas? Yuk, baca Warung Tatang Diserbu Warga dan temukan faktanya! 🕵️♀️👀
I got what you intend, thankyou for putting up.Woh I am delighted to find this website through google. „Delay is preferable to error.” by Thomas Jefferson.
UID_83344528###
Inilah 🎉🎉 Pupuk Inovatif Kebun Riset Kujang yang bikin Wamen BUMN bangga! 💪🏻🇮🇩
UID_74743238###
Ini dia! 🎉🎉 ASN BKN Ubah Pola Kerja yang baru dan efisien! 🎉🎉.
UID_27764099###
Ini yang di ganti >>> „Bingung Kenapa 😕❓” Federasi Sepak Bola Pakistan Disanksi FIFA „Baca Penyebabnya Disini! 🧐🔍”
UID_72339950###
Heboh! 📣🔥 Unjuk Rasa di Polda Jatim 📢 Menuduh Jokowi Terlibat Korupsi! 😱🔍
UID_57092237###
Berita gembira! 🎉 Pasokan Gas 3 Kg di Kramat Jati Kembali Normal 🎊 Siap-siap belanja gas, ya! 💪🔥
UID_53550706###
Berita terbaru! 🔥 Isa Rachmatarwata Ditahan Kejagung dalam kasus Jiwasraya. 🚔👮♂️
UID_72942561###
Berita Hot! 🔥🔥 Isa Rachmatarwata Tersangka Kasus Jiwasraya Buntut kerugian negara hingga 16,8 Triliun! 😲😲
UID_30563840###
Yuk, cek dulu nih guys 😁, Daftar Agenda Akhir Pekan yang bisa jadi penyebab kemacetan di Bandung nih 😮🚗🚦. Biar perjalanan kamu lancar jaya! 🚀👌
Dapatkan info terbaru dari Berita Dana terbaru setiap harinya.
Rattling excellent info can be found on weblog . „The absence of flaw in beauty is itself a flaw.” by Havelock Ellis.
The Best Premium IPTV Service WorldWide!
Thanks for sharing. I read many of your blog posts, cool, your blog is very good.
Ariana Doll Porn Movies Some of the choices in customizing the doll, eye colour, hair shade and elegance, nipple, opening, will cover the
type of foot.
gay sex toys
dildos
wholesale dildos
vibrator
wholesale dildos
g spot vibrator
animal dildo
wholesale dildos
dildos
vibrators
adult toys
vibrator
vibrators
cheap sex toys
male sex toys
animal dildo
g spot vibrator
cheap sex toys
vibrators
penis pump
wholesale dildos
wholesale vibrator
dog dildo
wholesale dildo
animal dildo
Also visit my blog :: wholesale vibrator
Hey! This is my first comment here so I just wanted to give a quick shout out and tell you I really enjoy reading your
posts. Can you recommend any other blogs/websites/forums that go over the same topics?
Thanks a lot!
Look at my page Biżuteria ze złota
http://andongjebiwon.co.kr/chi/bbs/board.php?bo_table=free&wr_id=107554
If you are going for most excellent contents like me, simply visit this web page all the time because
it provides feature contents, thanks http://www.micepm.co.kr/board/bbs/board.php?bo_table=press&wr_id=186798 http://ivimall.com/1068523725/bbs/board.php?bo_table=free&wr_id=3734601
Thanks for sharing such a nice thought, piece
of writing is fastidious, thats why i have read it
fully http://www.softjoin.co.kr/gnu5/bbs/board.php?bo_table=qa&wr_id=23817
Hi, I do think this is a great site. I stumbledupon it 😉 I
may revisit yet again since i have bookmarked it.
Money and freedom is the best way to change, may
you be rich and continue to help other people. http://jejubike.bizjeju.com/bbs3/board.php?bo_table=postscript&wr_id=591614
Thanks , I have recently been searching for info about
this topic for ages and yours is the best I’ve discovered
so far. However, what concerning the conclusion? Are you positive about the supply? http://shinhwapack.co.kr/g5/bbs/board.php?bo_table=bbs&wr_id=345268
Nie znoszę, kiedy sprzedawczyni zwraca się do mnie „czego szukamy?” Kiedyś odpowiedziałam – nie wiem, czego pani szuka, więc razem nie szukamy niczego”. Albo taki tekst sprzedawcy „za czym się Pani rozgląda?”
Zapytałam też sprzedawczynię w butiku z biżuterią, konfekcją i różnymi wyrobami plastyków, z czego zrobione są kolczyki. Usłyszałam odpowiedź – nie wiem, ale chyba nie są ze srebra.
Była też sytuacja, w której sprzedawczyni musiałam skończyć prywatną rozmowę przez telefon hamując moje pytanie podniesieniem ręki :::::))))
Generalnie gdyby się dało, wszystko kupowałabym w necie.
I do believe all of the ideas you have introduced on your post.
They’re very convincing and can certainly work.
Nonetheless, the posts are too short for novices. Could you please extend them a bit from subsequent time?
Thank you for the post. http://www.jangwontech.net/en/bbs/board.php?bo_table=en_qna&wr_id=950730
Zachwyciłam się niektórymi punktami – to jak je opisałeś i określiłeś w zawodzie sprzedawcy. Na co dzień jestem projektantką grafiki 2D/3D i animacji komputerowej, co z pierwszego zrzutu oka daleko ma do bycia ekspertem ds. sprzedaży w sklepie odzieżowym/ w butiku. Jednak pracowałam wcześniej jako Indywidualny doradca w sprawie stylu, w różnych prestiżowych salonach z odzieżą męską, kobiecą jak i mieszaną. Znajomość materiału, jego pochodzenie i etap produkcji, w tym jego właściwości – to podstawa podstawy. Jednak do mojego zawodu (co było głównym zadaniem) należało przede wszystkim dopasowanie materiału, wzoru do osoby. Trzeba wiedzieć jaki wzór, układ będzie pasował do figury/sylwetki danej osoby, do jej rysów twarzy, wieku czy chociażby nawet charakteru.
Zgodzę się, że analiza i słuchanie tego co mówi klient to ważna rzecz, jednak jest to na prawdę wierzchołek góry lodowej. Indywidualny doradca musi wytłumaczyć natomiast klientowi, że ubiór, poczynając od materiału, wzoru, jego barwy to poniekąd różne osobowości, które nie zawsze z każdą rzeczą lub osobą lubią chodzić w parę. Tłumacząc, że wygląd, budowa ciała (nie chodzi tutaj o samą tuszę lub jej brak), sylwetka, kształt (np. gruszka, klepsydra, odwrócony trójkąt itd.) ma wielkie znaczenie jak ktoś będzie się prezentować w danym kroju, wzorze.
Jest to ciężki zawód, bo często (zazwyczaj) są to godziny a nawet dni pracy. Każdy materiał, sukno, wzór, dodatek musiał być osobno i odpowiednio dobrany. Nie tylko by ładnie leżał, ale przede wszystkim by osoba się dobrze czuła w tym co nosi, a także by oddawało jej charakter.
Jako doradczyni musiałam budować relacje z wieloma osobami, znać ich osobę, środowisko oraz wymagania. Mimo, że zarobki z tego były o niebo lepsze (bo różnica była w dziesiątkach), to jednak mocno wyczerpujący zawód – co nie oznacza, że nie lubiłam pracować w modzie, bo wciąż lubię (jednak i tak nie było to czymś co widziałam jako życiowy zawód dla siebie). Podziwiam sprzedawców, doradców ds. ubioru i osoby na podobnym stanowisku, zwłaszcza jeżeli potrafią odpowiednio podchodzić do klienta.
Pod koniec tylko dodam, że punkt odnośnie zdrobnień i „małego deb*la” to dość… atypowy problem, który tyczy się własnej osoby (a dokładniej jej zamknięcia). Zdrobnienia same w sobie nie są złe, jeżeli widać że osoba mówi to w przyjemny sposób, miłej, umiarkowanej tonacji z dostosowaną częstotliwością używania zdrobnień. Można powiedzieć, że pasuje Pani/Pani ten zegareczek. Wiadomo, że tonacja nie powinna być zbyt niska jak u dziecka, no i przede wszystkim ilość zdrobnień w zdaniu, gdyż powiedzenie „tak troszeczkę tyci maluteńki ten garniturek na Paniczu wygląda” (wymawiając to niskim i słodkawym głosem) już jest swojego rodzaju faux paux, gdy rozmawiamy z dorosłą osobą. Jednak użycie do 2 zdrobnień w jednym zdaniu, przy tym (co najważniejsze) utrzymując przyjemny i umiarkowaną barwę i tonację – nie zaniżając go, jak często dorośli przy dzieciach – nie jest niczym złym. Zdrobnienie samo tyle nie jest zatem problemem, a bardziej to jaki ton/barwę głosu stosujemy przy zdrobnieniach.
Bo jeżeli już ktoś krzywo spojrzy na osobę, że użyła jednego lub dwóch zdrobnień, zachowując przy tym normalną/naturalną barwę i ton głosu, będąc przy tym mile nastawiona… to można już uznać klienta jako snoba względem pracownika, z którym rozmawia lub jak na niego patrzy. Sytuacja także oczywiście może być odwrotnie.
Jednak bez znaczenia na wiek, status osoby… trzeba wiedzieć, że wszyscy jesteśmy ludźmi i traktujemy się na równi, a przynajmniej jesteśmy bardziej otwarci umysłowo do siebie.
Punkt z zdrobnieniami jest trochę, powiedziałabym: odrobinę niewłaściwie określony. W rozmowie bardziej liczy się tonacja i barwa, sposób podchodzenia do klienta. Jeżeli przyszła do mnie klientka (matka), zostawiając mi pod opiekę dziecko i widzę, że czuje się nie swojo, bo mama zostawiła je same (dla niego) z obcą babą, to staram się tonować słowa tak, zachowując przy tym przyjemną barwę, by dziecko poczuło się przyjemniej. Co innego jak widzę, że nie czuje się zestresowane i rozumie to gdzie jest i co się dzieje – wtedy też rozmawiam naturalnie bez jakimś operowaniu barwą.
Trzeba nauczyć się odbierać uczucia innych, klient czasem (gdy nie zwrócimy uwagi na to, że czuje się niekomfortowo, przytłoczony)… może ze stresu/wewnętrznego ucisku po prostu wyjść z salonu – przez co my tracimy klienta i potencjalną opinię. Mimo, że obsługiwałam starsze osoby, lub w podobnym wieku… to widząc, po ich minie jak mówią do siebie w myślach „boże co powiedzieć, podchodzi do mnie, jak mam zareagować?” i widzę, że się stresuje/poci od samego bycia w tym miejscu… to podchodzę do niej z ciepłą barwą, spokojną, unikam perfekcyjnych określeń, a używam bardziej naturalnych prostych zdań, w tym umiarkowane zdrobnienia, by klient poczuł się jak u siebie.
Widzę, że mocno i przesadnie ciągnę ten temat, to dokładniej powiedziawszy: powinniśmy używać zdrobnień, niższego tonu i cieplejszej barwy – jeżeli widzimy, że klient tego potrzebuje (nie zważywszy na jego status, wiek czy grubość portfela), gdyż wciąż jest człowiekiem uczuciowym.
„Krawacik, paseczek, buciki, zegareczek” cały ten punkt jest już totalnie do czepiania się. To, że ty nie rozumiesz dlaczego wszyscy mówią do dzieci zdrobniale to tylko twoja sprawa. Jeśli ktoś mówi w taki sposób, to oznacza, że ma w swoim otoczeniu dziecko i trudno takiej osobie przestawić się z kontaktu z dzieckiem do obsługi klienta, po prostu.
Jeśli czujesz się jak debil gdy ktoś mówi ‚ten zegareczek wygląda świetnie na pańskim nadgarstku” to polecam się leczyć, bo zapewne to kobiety w ten sposób tylko mówią i tak mają. Po prostu. Sprzedawcy to nie maszyny a ludzie, mają życie prywatne i zawodowe. Jeśli w zawodzie musisz mieć kij w dupie to i w prywatnym tak będzie.
Wystarczy odpowiedź ” dziękuję poradzę sobie”, jestem sprzedawcą nie będę tu pisać wywodu. W skrócie musimy podejść do klienta do 1min po jego wejściu do sklepu.
Znakomity i cenny tekst
Zdarzyło mi się, że zostałam zignorowana przez panią w sklepie (wyglądałam dokładnie na taki budżet jaki mam – czyli studencki), mimo że zastanawiałam się nad kupnem produktem i potrzebowałam kilku słów porady, natomiast pani pobiegła doradzać dużo zamożniej wyglądającej pani. Dodam, że to lubię ten sklep i często chodzę tam robić zakupy (średnio raz na pół roku, ale jak na perfumy to często), więc zostałam zdecydowanie źle oceniona.
Wszystkim doradcom sprzedawcom polecam wycieczkę na zakupy do Japonii. … To oczywiście żart, bo mało kogo na to stać. Tam się mówi o wyczuciu sytuacji „czytaj powietrze”.
Napastliwość! Wchodzisz do sklepu i jeszcze nie zdążysz się obrócić, a przy Tobie są już 3 osoby, które chcą pomóc. Wiem, że to ich praca, ale jestem osobą, która potrzebuje chwili na zapoznanie się z asortymentem sklepu, a kiedy potrzebuję pomocy potrafię sam otworzyć usta. Gdy widzę, że w sklepie nie ma klientów, a kilku sprzedawców czeka jak sępy na swoją ofiarę, to odpuszczam wizytę w takim miejscu.
Wystarczy odpowiedź ” dziękuję poradzę sobie”, jestem sprzedawca nie będę tu pisać wywodu. W skrócie musimy podejść do klienta do 1min po jego wejściu.
Trudno się nie zgodzić. Czytając powyższy tekst w głowie miałem wspomnienie pewnego garnituru z wieszaka który kupowałem a raczej zamierzałem kupić w tym roku. Sprzedawca próbował wcisnąć za wszelką cenę model który mnie interesował – pomimo zbyt dużego rozmiaru (zbyt szeroki w ramionach itp.). Co gorsze gdy podkreślałem mankamenty i prosiłem o mniejsze rozmiary (ostatecznie mojego nie było) słyszałem w odpowiedzi, że leży idealnie i „tak się teraz nosi”. Autentycznie poczułem się traktowany jak kretyn. Było to przykre i tak zakończyła się nie tylko moja przygoda z tym konkretnym garniturem (choć był uszyty z fantastycznej tkaniny) ale również z tym sklepem i marką.
Przykre.
Dodaj komentarz