Obodo Weightlifting

Ka anyị gaa!

605 na-adịghị emetụta

240 abs crunch

✨️💪🏻𐔌՞,,^ں^՞𐦯

Nke anọ nke 225kg shrugs, naanị otu oge ọzọ ka e kwesịrị ịkwụsị tupu e kwere ka m laghachi na itinye ibu. Ọ na-adị mma mgbe ezumike 2d ọzọ n'ihi na deadlift 5d gara aga mere ka azụ m nwee obere ike site na isometric hold. Enwere m olileanya na shrugs ga-enyere deadlift m n'oge izu abụọ.

Ụdị ụra

Na-enwe ụtọ na njem m na-aga n'ọnọdụ ahụ

Ọhụrụ squat PB!

145kg barbell azụ squat, 2 sets nke otu. 💪

Anaghị m efu uche oge a! 😍 Ekele m dị ukwuu n'ihi na achọrọ m dips iji mụta obi. Anọ m na-enwe obi ụtọ na m mere ka omume nzuzu m si na squats nke ịjide mmanụ n'obi n'ime afọ 2 gara aga. O yikarịrị ka m agaghị etolite n'izu na-abịa, ma na-elekwasị anya na olu, na-eme ka ibu na-arịgo nwayọọ.

Na mgbakwunye, m mere ụfọdụ lying cable chest presses iji nwee ezigbo mgbatị n'okpuru ibu.

Anụrụ m ụtọ na m rụrụ ọrụ nke ọma na m kwaga ọhụrụ +2.5kg🏆PR, mana anụrụ m iwe na ụfọdụ ndị ntorobịa nwere echiche ịmepụta m na +7.5kg na +22.5kg ọzọ site na usoro ụgha na-enweghị ịkụda niile ma ọ bụ ịkwụsị; kama ịkwụsị n'ihu ma na-azụ azụ niile ma na-akwụsị.

Ya mere, m tinyere obere ọzọ ma na-agbakwunye +5kg🏆 n'ozuzu maka ụbọchị ahụ mgbe m kwesịrị ịkwụsị na iwu m nke igbochi m na naanị +2.5kg na mgbakwunye kwa oge. Ọnọdụ teknụzụ siri ike na-emetụta ibu n'ụzọ ọ bụla 😌

Mgbe ịdị n'otu zutere ịrụsi ọrụ ike

N'aka m nke nri n'ikpeazụ tinye iwu (40kg🏆) nke a tụrụ anya maka 18th Sep. N'aka m nke ekpe (33.75kg🏆) ma na set nke 3, achọpụtara m na etinyere m iwu na-ezighị ezi (37.5kg🏆)😱

Anaghị m anabata mgbatị Bulgarian na-eme ka m nwee mmetụta dịka igwe Bulgarian na-emegharị... Ọnwụ na-esote mgbatị Bulgarian na barbell adịghị atụnyere. Ekwesịrị m inwe ekele taa nyere m aka ịkọwa ịkụda, overstimulation vagal, na ịgafe ibu ahụ dị ka ihe ndị bụ isi na-eme ka m nwee syncope.

Elbow m n'aka nri nwere nnukwu mgbu na set mbụ, na m na-atụ egwu nke ukwuu na-atụle na m tinye ibu ọbụna ma ọ bụrụ na ọ bụ naanị +1.25kg. mana isometric stretching nyere aka nke ukwuu ịhapụ mgbu na ihe ize ndụ nke mmerụ ahụ maka nke fọdụrụ na mgbatị ahụ ❤️

Anaghị m achọ ịlaghachi na incline leg press mana nkwụsị nchekwa na-enye m obi ụtọ n'agbanyeghị na mmerụ m na-acha anụnụ anụnụ dị ezigbo mma. Anaghị m akpọrọ onwe m ogologo oge ma ọ bụ jiri ibu dị arọ n'ọnọdụ ọ bụla. Iwepụ ya n'aka na-agbakwunye ibu ọzọ na ụgbọ ala na-enyere aka wepụ ụtụ 29%

Anụrụ m ọtụtụ ihe ọma gbasara belt squat, ma m ga-amata naanị site na ahụmịhe onwe m; mana n'ezie ọ bụghị ihe a na-atụ anya. Enweghị m ike iru ibu m kachasị n'oge n'ihi na amalitela m na ibu dị mfe. Enweghị m ihe ijuanya na-enweta mgbu ikpere siri ike na set 6 nke na-emecha m workout m tupu oge eruo.

Ọ bụ na m ga-anwale moving hack squat ma ọ bụ laghachi na barbell...

Anya m na m na-enwekwu ibu na mkpịsị aka abụọ! Yabụ na mkpịsị aka m nke aka ekpe na-enwe nsogbu ịgbaso. Ma n'ozuzu, n'ikpeazụ 2 sets, mkpịsị aka m nke aka ekpe enweghị ike itinye ibu ọzọ ma ọ bụ ọbụna ịkụ, ma m ga-ehichapụ -5kg site na PR ọhụrụ🏆.

Mkpịsị aka m nke aka nri bụ nke a na-ahụkarị, achọghị m ịkpachapụ iji zute ihe achọrọ nke olu naanị iji chebe onwe m. Iji tinye ibu bụ ihe nrite.

N'ọnọdụ dịkarịa ala, enwe m igwe na-eme lateral deltoid raise ka m gbalịa. Nchekwa ahụ ka mma karịa "Supermans" nke m na-ejikarị na-akwado obi. Naanị igwe ahụ na-eji + pulley 2:1 na-eme ka ihe niile dị mfe. Laghachiri na Supermans m...

Anọ m ezigbo obi ụtọ na m nwere ike itinye ibu na forearms abụọ! Dị ka m chọrọ ka aka nri m melite, achọghị m ka aka nri m pụọ na aka ekpe m na-emegharị. Otu a ka aka ekpe m si nwee mmụba karịa nke aka nri m. O nwere ike ịbụ ụbọchị m nwere ezigbo ihe ọma🎁

Gym!!!!

GAAAIINNZZZ

Aka na-enweta ụdị ụfọdụ.

N'ikpeazụ, enwe m obi ike ịrị elu 40kg🏆, ma ọbụna mee ka mgbu isi m kwụsị. Ekwesịrị m ịma na ulnar m ga-enweta mmerụ, ya mere, m nwere ezigbo ihe ọma. Anaghị m echefu oge ọzọ ka m gbalịa 42.5kg🏆.

Tinyeere mmegharị ọhụrụ na mmemme m, nke ugbu a bụ microcycle 18d 😅. Echegbula m mgbe niile banyere pronation na supination, ya mere, ga-enyere igbochi mmerụ ahụ ma kwado ịdọkpụ na ịdọpụ, ma tinye ụbọchị ezumike ọzọ maka ụkwụ.

N'ikpeazụ etinyere m +10kg🏆 na pinch grip m, mana knurling na-emerụ ahụ nke ukwuu, ya mere, enweela m ike imeziwanye hook grip m naanị ntakịrị😢

Nke a bụ nnukwu oge ịkwanye n'abalị gara aga, enweela m obere nsogbu na ubu m mana m rụrụ ọrụ gburugburu ya maka ụbọchị elu

Achọpụtara m na bench flat na-eme ka ọ dị irè mana incline adịghị ya, ya mere m mere barbell press na dumbbell flys na incline maka ọrụ obi. M mere ya n'elu obere maka pull ups na push presses mana anaghị eme ka ọ ka njọ. Anaghị m echefu itinye ụkwụ na ya - PR olu na Bulgarian split squats (3 sets…gụkwuo

Ụlọ mgbatị ọhụrụ nwere ọtụtụ igwe mgbatị nkwụnye, gịnị mere m ji na-ewepụ onwe m na ịlụso barbell ọgụ? O nwere ike ịbụ na ịzụlite igwe nkwụnye ga-enyere m na barbell squat m. Ma echekwala na nkeji nkeji nke plates ị ga-eji, barbell squat bụ ezigbo ihe atụ.

Ọzụzụ azụ

Anaghị m eche echiche banyere mkpịsị aka m

Bertha na-emeri ọzọ

Wụnye ibu, hụrụ n'anya mgbe niile ❤️( ederede )

Anọ m na-achụso zercher nke nwere efere atọ maka ọnwa ole na ole gara aga, n'ikpeazụ enwetara m ya.

Tinye akwara

Sọndị bụ ụbọchị juru n'ọrụ, etinyere m ihe dị ka 19k nzọụkwụ na ọtụtụ ije, kụrụ nri ugboro abụọ, rụrụ ọrụ na ụtụ isi, gara ịhụ egwuregwu, gara na mmekọrịta Latin, gara na ọrụ vespers, achọrọ m ka m nwee oge ịrị elu mana m hapụrụ mmekọrịta Latin mgbe otu awa nke ịgba egwu iji tinye otu awa tupu…gụkwuo

Na-amalite izu nke ọma na ụbọchị ụkwụ

Oge awa 2 na ụkwụ iji malite Mọnde nke ọma.

O doro anya na m nwere ike ugbu a ịkwanye mgbatị m nke ochie. 255

NKE ỌRỤ NA MODEL

Nlekọta mgbatị ụkwụ n'abalị gara aga, nke ukwuu na-arịa ahụ maka nnukwu mgbatị mbụ ya mere m gbanwere ka m rụọ ọrụ mgbatị ndị na-enyere aka maka akwara ndị na-adịghị arịa ahụ

Inchworms na barbell cleans dị mfe maka ịkụziri Nkwado ihu & hack squats superset Tricep extensions & barbell shrugs superset Dumbell frog pumps & banded clamshells superset Ike 9300 lbs session total volume (bars & bells) 1 hr 4 PRs na Nkwado ihu & tricep extension Echere m 8 hrs, mgbe 1.5 hr…gụkwuo

Nwayọọ ma nwayọọ

Izu asaa mgbe ezumike afọ abụọ, rụrụ ọrụ site na mgbu, kwụsịrị ịṅụ vape na ịṅụ mmanya nke ukwuu, na m na-enwe ike ọzọ. Na-atụ anya ịnọgide na-adịgide adịgide oge a.

Anụrụ m ibu nke nta karịa ka ọ na-adịkarị nke mere ka m chee na enwere ike ịnwe njikọ na vasovagal syncope nke Sọnde gara aga. N'ụzọ ọzọ, ọ bụ 3 n'ime 5 oge emechara na 225kg tupu m tinye ibu.

Ụlọ mgbatị nsọ

Gaa n'ihu...