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.
These colorful beads are usually arranged on plastic pegboards to form patterns and then fused together with a clothes iron. They can also be strung into necklaces, woven into keychains, or even assembled into three-dimensional decors. Crafting Perler beads is a fun and inexpensive art form that inspires creativity.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.