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.
Bead colors. Perler beads come in solid colors, translucent colors, glitters, and glow-in-the-dark variants. For beginners, we recommend that you buy a small bag of sorted beads(e.g. Perler Tray Of 4000 Beads With Idea Book) to get a feel for the craft before stocking up on more colors.irst of all, find a flat surface to place beads on a pegboard. Once you're happy with the design, preheat a dry household iron to its medium or high setting. Do not add water to your iron, otherwise the steam will ruin the beads! Cover the beads with a sheet of ironing paper.