This is sub-optimal. The glutes are slow twitch dominant by a few percent, but the hamstrings are composed of a whopping 70% fast twitch fibers. The erector spinae are slow twitch dominant by around 6%. This means you should use low reps for the hamstrings, but medium to high reps for the lower back and the glutes.
1 To melt your beads, you should preheat your oven to 400Â°. When it's finished preheating, bake the Perler beads for 10 minutes. After that, remove your beads, allow time for the beads, pan, and cookie cutters to cool.  Once cool, you can pop your Perler beads free of your cookie cutters.
Start heating up the kiln in which you will anneal beads. Beads are annealed to relieve the internal stress created when glass is taken from a solid to a semi-solid. The constant temperature should be very near 960Â° Farenheight. A torch using an oxygen-propane mixture is used to melt the glass to form the beads.The torch I use is a Minor Bench Burner. While your kiln is heating it's a good time to pull stringers-spaghetti thin sticks of glass-and twisties and latticino-several colors of glass twisted together.ou are now ready to make a bead. Pick up a mandrel that has previously been coated with bead release (so the glass will not stick to them) in one hand. In the other hand a rod of glass. Slowly introduce the glass rod into the flame.