Legday Community

Hnub dag ntxias zaub mov 👨‍🍳💪 #legday

Nqaij ntses pasta

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Hnub ko taw!! 😋

#gym #hnubkotaw

Kev txom nyem hauv lub npe ntawm kev noj qab haus huv...thiab xav tau ib tug tsheb thauj khoom

😭 qhov twg yog kuv cov leg day legends??? Tsis txhob hnov qab STRETCH!!!

ManSquat

Tsis yog Zercher Squat lawm. Qhov no yog man squat. 2xBW ntawm no thiab kuv pom kuv muaj ntau ntxiv hauv tank 😉

10/9/22

Nyob rau lub sijhawm ntawd, kuv tau nrhiav hauv internet mus thiab los, thiab tseem tsis tau pom leej twg lwm tus uas tau ua li no, thiab kuv xav tias ob lub lim tiam tom qab kuv tau ua peb zaug thiab kuv tseem yog qhov kuv paub yog tus thawj thiab tus kawg. Y-Raise Nordic hamstring curl lossis… read more

Cossacks

Ntxim Jerk thiab Caveman cossack squats. RDLs super sets nrog ob lub pob txha squats zoo heev, tom qab ntawd swinging lub club no tom qab kuv lub nraub qaum thiab ua 34 lunges sab nraud, kuv tom qab ntawd hloov sab thiab ua 34 lunges dua, thiab thaum lub pump hauv kuv cov quads tuag qis kuv thiaj… read more

Nce Nrog

Yuav ua li cas ib tug tav su Hang power clean mus rau hauv qab knee clean mus rau 3 front squats tsim kom muaj ib qho set hnyav uas yooj yim 4 sprints 360° caveman squats rau cov gamma cast front lunges no (club yog 35lbs/15.9kgs)

Hnub Sunday Funday

Kuv tau ib qho tshiab ntawm cov khoom siv gym, kom ntxiv qhov wobble rau qhov squat. Uclips, zoo rau siv ntawm barbells, dumbbells, thiab kettlebells. Txawm tias landmines, dips, pull ups, belt squats, lossis hurricane bar squats pom ntawm no. Kuv tau txais cov Titan pulling blocks swinging, plates… read more

#hnubleg

Lub Limtiam Hloov

Mus los ntawm cov pob zeb zoo li rau ib lub pob zeb tsim kho/kev txhawb nqa. Hnub no, Nordic hamstring curls, raws li ib txwm, tom qab ntawd kang squats. Yuav pom seb kuv puas tuaj yeem tsim kho ze rau kuv qhov hnyav zoo-morning, tom qab ntawd Anderson Squats (pin squats), hip thrusts, tom qab… read more

Kang Squat PR

Tsis zoo nkauj, tab sis tsis nyuaj heev li. 98kg boiiiiiii Dab tsi yog kang squat? Ib qho hybrid ntawm ib qho sawv ntxov zoo thiab ib qho frog squat

Nordic Curls

Lawv hais tias curls rau cov ntxhais, tab sis Nordic curls tuaj yeem tiv thaiv koj cov xub pwg, thiab ua rau koj yog ib tug txiv neej

Dissssss-Cumm-Ferrrrrt

Yog li kuv tuaj yeem Nordic curl mus rau hauv av nrog cov phaj hnyav tuav rau kuv lub xub pwg, tau ua thawj zaug Y raise Nordic hamstring curl, thiab ib lub lis piam tom qab 2sets ntawm 3 Y raise curls, tab sis......no qhov 10kg 22lb club....omg...siv cov pads rau 45° flexion tuav bell ib txhais… read more

Non-ab-rolling

Nordic hamstring roll outs. Tsis pub dhau 1 feem ntawm ib pawg ntawm cov kev hloov pauv. Qhov slam ball no tsis yuam sij li ib qho tshuaj, yog li, tuaj rau kuv bro 😉 Ib qho hashtag nrov ntawm eye-gee yog #hamstringsarethenewabs

RDL

Kuv tau kawm dua RDL ob peb lub hlis dhau los. Qhov qhia kom thim 🍑 mus rau lub kaum ntawm lub nceeg yog qhov qhia uas kuv tsis tau paub, zoo heev dua li tsuas yog qhov hinge ib leeg, thiab tus txiv neej hamstrings nyiam nws. Kuv tam sim no 4x12 hnyav nrog txoj kev tsim kho kom ruaj khov

Tsis. Ib txwm.

Tsis ib txwm tshem hnub ko taw. Qhov tseem ceeb tshaj plaws los ua haujlwm rau ntau yam laj thawj. Tsis tau txais kuv lub hyper extension bench, tshiab tau txiav txim ua ntej pib hnub ko taw. Kegs ua haujlwm lol ua RDLs, tom qab ntawd RDL Kang squat complexes, tom qab ntawd kang squat mus rau keg… read more

Hip Thrust

Tsis tau ua cov no txhua xyoo, Idky, tab sis kuv tau ua weighted Nordic curls dua, qee squats, ua kom txog 2.5xBW pom ntawm no rau 5 easy reps, tom qab ntawd prisoner lunges rau 3mins ua ib qho burn out. #friendsdontletfriendsskiplegday

Nco ntsoov

Hnub no yog ib hnub ceev/kev txawj, ntxuav, tej zaum yuav muaj thrusters, Viking-press pem hauv ntej squats, kettlebell swings, reverse hyper extensions, tom qab ntawd qee qhov clubbell medleys. Cia peb mus!

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Tso zis nrog fizzio Swiss ball bridge curls, 2 sets ntawm 7 niaj hnub, 7 frog, thiab 7 niaj hnub dua, thiab xaus hnub nrog sumo stance single leg RDLs. Hamstring tuaj hauv ob li biceps. Nrhiav lawv thiab nqaij! 🐸

RDLs

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Finisher.....

4x4x25, tsis tau ua Hindu squats hauv breathing-sbreathing-squats style hauv ntau lub hlis, nraub qaum ua npau taws los ntawm kem niaj hnub (Kuv nyiam log) yog li kuv hloov HEAVY kettlebell swings rau kettlebell Hindu squats #wakeupchooseviolence

Zis Qhov Tseem Ceeb

Qhov tseem ceeb tshaj plaws ntawm cov leeg nqaij uas yuav tsum tau kawm. Rau testosterone, lub neej ntev, kev ua neej tiag & kev ua si, thiab kev zoo nkauj.

Zercher Deadlift

Nyob rau lub kaum ob, kuv thim ntawm 245. Hnub no, kuv ua 1.75xBW. Hnub ko taw yog lub cim, nraub qaum & hips yog lub stag 😉

Phooj ywg tsis tso phooj ywg mus tsis ua hnub ko taw

Peb, yuav tsis nres!

Tshem tawm

Tshem tawm yog qhov tsim nyog. Ib qho uas kuv kawm tau xyoo no, yog tias koj xav kom tsis txhob muaj qhov tsis hloov, raug mob thiab kev kawm tsis muaj zog, koj yuav tsum tswj hwm qhov nyuaj. Tsim tsim tsim, qhov tseem ceeb. Tsim tsim tsim, qhov tseem ceeb. Muaj ntau txoj hauv kev txawv los tau… read more

Mob tab sis puas siab puas ntsws🔥

Cov Nqaij Tsuag

Tom qab txhua yam, 6 zaug ntawm kev hloov pauv shrimp squats (5ea) nrog kuv 14kg clubbell supersetted nrog kev hloov pauv pistol squats (2ea) nrog qhov 6kg clubbell no. Zoo siab zoo siab 😅

Tsis txhob hnov legday

Daim Ntawv Saib

Koj tau ua qhov xam, tau txais kuv cov hnyav ua haujlwm 5x5 tam sim no, pom tias nws tsuas yog qis dua 1.5xBW ces kuv ntxiv 5lbs, tam sim no kuv tab tom ua 5x5@1.5xBW thaum, pom tias, tsuas yog 5% ntawm cov txiv neej thiaj li tuaj yeem squat 1.5xBodyWeight thiab kuv tsuas yog 25lbs ntawm 2xBW, dua,… read more

Kang

Yessirrrrrrr

Yessssaaa

Nce koj testosterone thiab zog ntawm txoj kev ntuj. GH thiab. #AllDayIDreamAboutSquatting

SLS

Dab tsi zoo dua li siv lub rooj? Muaj ib lub roller padded. CalveVeins 😉

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