Each of the four hits a different body part. Why Lying on the floor puts you in a stable position so you can attempt to go quite heavy with this move.
Ample rest is needed for muscle growth which will be tricky with your martial arts and yoga training.
Given that they are a smaller muscle group, you could possibly manage to exercise them twice a week with sufficient rest.
Uh, as I mentioned im a beginner, would you be able to explain the terms "macro cycle" and "deload" please?
Quads, stand relaxed in the mirror, feet shoulder width, then whilst standing, without moving the feet, turn the knees outwards...
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