1 2007: The State of Israel issues a stamp to commemorate 120 years of Esperanto (1887â2007). 2  An image of Zamenhof is designed in a text describing his life, reproduced from the Wikipedia article on Esperanto. 3  The corner of the tab shows the flag of the Esperanto movement.
Increase the size of your chest by participating in a high volume weight training program that consists of exercises that target your chest muscles. After you complete a high volume workout, your muscles are left damaged with minor tears throughout their fibers.
Best Answer: First of all, increase the weight. 16 kg is never going to be enough to increase muscle size. Pick a weight that you can only lunge a maximum of 5 times (on each leg) with. Then perform 3 sets of this i.e 5 reps, 3 sets. Raise the weight slightly each time you do your lunges. Heavier weight, fewer reps = increase in size and strength.