Gulu la Weightlifting
Gulu la weightlifting, kucheza, ndi zokambirana.
315K MIZIMU
ZONSE
weightlifting
2.2K nkhani315K miyoyo
Kutana ndi Anthu Atsopano
MATSITSIDWE
1t
Kukweza zitsulo pansi popanda zida zothandizira
Kodi pali wina aliyense amene amakweza zitsulo pansi popanda zida zilizonse zothandizira? Palibe lamba, zingwe kapena zomangira, kungogwira ndi chala chachikulu chokhoma ndi kugwiritsa ntchito choko. Ndimapewanso kugwira ndi manja mosinthana, chifukwa ndinaonapo minofu ya mkono ikung’ambika kumbali…werengani zambiri
25t
Tiyeni!
26t
4th session ya 225kg shrugs, chabe nthawi 1 yotsatira kuti ndikhale ndi mwayi woti ndibwezeretse kuwonjezera kulemera. Ndikumva bwino pambuyo pa kupuma kwa maola 2 chifukwa deadlift masiku 5 apitawo inachititsa kuti mbuyo mwanga uzikhala wosakhwima pang'ono kuchokera ku isometric hold. Ndikhopeza kuti shrugs zidzathandiza deadlift yanga mu nthawi ya masabata awiri.
22t
Lero linali losangalatsa komanso latsopano nthawi imodzi
13t
Gymtym 🔥
4t
Si zambiri, koma ndi ntchito yowona mtima.
3t
Ndinasangalala kuti minofu ya biceps ya kudzanja langa lamanja inakwanitsa kukweza kulemera kwatsopano kwa +1.25kg🏆PR, koma ya kumanzere inangokwanitsa kufika pa PR yake yokweza kamodzi kumapeto kwa gawo lomaliza lolimbitsa thupi. Ya kudzanja lamanja ikuyambanso kuposa ya kumanzere (+2.5kg kusiyana), ndipo ya kumanzere sinali ngakhale ikutha kutsatira kuchuluka kwa zolimbitsa thupi molimba mtima.
Koma popeza sindidzalimbitsa biceps kwa milungu ina 4, ndinafunika kuonetsetsa kuti ya kumanzere ikufanana ndi ya kudzanja lamanja pa kuchuluka kwa zolimbitsa thupi, kuti ndipatse ya kumanzere china chake choti ichire💪
1mwezi
240 abs crunch
✨️💪🏻𐔌՞,,^ں^՞𐦯
28t
Ndawonjezera kuchuluka kwatsopano ku pulogalamu yanga, yomwe tsopano ndi microcycle ya 18d 😅. Ndakhala ndikulephera kuchita pronation ndi supination, choncho zidzathandiza kupewa kuvulala ndi kuthandiza kulimbikira ndi kutulutsa, koma ndiponso ndidzakumbukira tsiku lina lokhudza kupuma kwa mapazi.
20t
Ndinaganiza kuti ndingathe kupeza PR ina🏆 lero koma dzanja langa lamanja silinakhulupirire monga ndinaganiza. Dzanja langa lakumanzere lidawonjezera +1.25kg🏆 koma pa 1 rep🤭 ikukhalabe ndi chiyembekezo chabwino, choncho? 😁
12t
Mphamvu zanga zinatsika mwadzidzidzi, ndipo zinanditengera ma seti anga atatu anthawi zonse kuti ndidziwe chomwe chinali vuto. Ndinakwanitsa kuwonjezera seti yachinayi ya dzanja langa lamanja, koma sindikanawonjezera chilichonse pa dzanja langa lamanzere ndikanapanda kuyesetsa kuchita seti yachisanu ya dzanja lamanzere.
Pamapeto pake, dzanja lamanzere silinachepe kapena kusintha, koma kuchuluka konse kwa masewera olimbitsa thupi kunali kochuluka. Nthawi ina ndiyesetsa kuchita ma seti asanu motsatizana, mobwerezabwereza kasanu pa 17.5kg monga momwe ndinkafunira lero.
9t
Ndikupewa kudandaula kuti sindikumva kupweteka kwa minofu komwe kumayamba tsiku lotsatira (DOMS) nthawi yomweyo, chifukwa nthawi zitatu zapitazo pamene ndinachita ma leg curl ku Powerhouse, pamapeto pake ndinamva DOMS mkati mwa sabata lotsatira. Ndinayenera kuchita khama kwambiri nthawi yapitayi, choncho ndinaganiza kuti ndisabwerezenso cholakwa chomwecho.
M’malo mowonjezera +1.25kg nthawi iliyonse, ndinayamba kuwonjezera +2.5kg, ndipo ndinawonjezera +7.5kg🏆 yonse ndisanathe magetsi. Ndalemba kulemera kolakwika muvidiyoyi; ndinayamba pa 105kg, kenako 107.5kg, 110kg, ndipo pomaliza 112.5kg. Nthawi ina ndiyamba pa 112.5kg.
27t
Ndinali wokondwa kuti ndinatha kutenga +2.5kg🏆PR yatsopano, koma ndinazunzika kuti anthu ang'onoang'ono anali ndi lingaliro lokunditengera ndi +7.5kg ndi +22.5kg zambiri pogwiritsa ntchito njira yotengera popanda kukweza zonse kapena kupumula; m'malo mokhala patsogolo ndi kukweza zonse ndi kupumula.
Choncho ndidawonjezera pang'ono ndi pang'ono ndikukweza +5kg🏆 mu total ya tsiku limene ndiyenera kutsatira malamulo anga a kupewa injury okhaokha +2.5kg pa nthawi iliyonse. Mphamvu ya luso ikhoza kutenga kulemera kwanthawi zonse 😌
7t
Kupita patsogolo
Palinso wina aliyense amene akuyesetsa kupitirira malire ake?
19t
Ndinayesera m'khola imodzi mu makina omwe ali ndi ROM yabwino kwambiri koma ndi voliyumu yochepa, choncho chidziwitso cha kutentha ndi kuphulika sichinakhala gawo la chiyembekezo. Pamenepo ndingathe kuika kuthekera pa tendon ya patella.
10t
Kukokana kwa minofu yozunguliza dzanja kunatsala pang’ono kundilepheretsa kuwonjezera kulemera, koma mwamwayi kuzunguliza dzanja kunayenda bwino, ndipo ndinawonjezera kulemera katatu 🏆🏆🏆!
Sindinkayembekezera kuti kutembenuzira dzanja kunja kungakhale kovuta kwambiri. Ndinawonjezera kulemera, koma zinali zopweteka kwambiri chifukwa cha chingwe chomwe chinandipweteka komanso kupsinjika kwa mafupa, popeza ndinali ndisanayambe kuzolowera kayendedwe katsopanoka.
7t
Ndikufunika kufunsa maxpump mmene amakonzekera ma Bulgarian lunges awo chifukwa phazi langa lakumbuyo lothandizira limangoterereka. Ndikuganiza kuti ndiyenera kuponda kutsogolo kuti mwendo wakumbuyo wothandizira usapindike kwambiri. Sindikusangalala nditawonera kanema wobwereza.
Koma ndikatha kuchita lunge moyenera, ndikuyembekeza kwambiri kuti masewera owonjezerawa andithandiza kukweza squat yanga...
17t
Lero silinakhale kukwera kwakukulu kwa PR, koma +1.25kg🏆 ndi PR, ndipo 3-4 seti ndi kulemera kwa PR yatsopano ndi ntchito yabwino ya PR. Ndikupita ku mtima mu seti ya 4 ndi 5, ndikuphonya rep, koma ndidzatha kuwonjezera +1.25kg🏆 nthawi ina😌
17t
Angelica Jardine
4mwezi
Kugwira ntchito kwa mbuyo
28t
Ndinalankhula zinthu zambiri zabwino za belt squat, ndipo ndidzadziwa kokha ndi chidziwitso changa; koma mwachidziwikire sizikuyenera chikhumbocho. Sindinayambe kukwanitsa kulemera kwanga kwakukulu nthawi yake chifukwa ndinayamba pang'ono. Sindinachite chidwi kuti ndidzakumana ndi ululu wambiri pa khola la 6 posachedwa kumaliza ntchito yanga.
Ndingayesere moving hack squat kapena kubwerera ku barbell...
24t
Kukwaniritsa kusintha kwa kukweza kuseri kwa khosi kunali ndi kulephera pang'ono kwa kulemera chifukwa cha kusowa kwa anterior deltoids kapena chest, pure medial ndi rear deltoids ndi upper back complex. Sinali maubwino mwachangu ngati 2.5w zapitazo koma ndingakhale bwino kuti ndisanene mwachangu ndikuyembekezera mpaka usiku kapena mawa kuti ndione zotsatira.
Ndinali ndi shati ya DBZ yomwe mwamuna wanga wokongola anati ndi buluu wa Elsa 🩵🤭 Kukondedwa ndi kukusanya mphepo yanga ya mzimu kunanditengera patsogolo ndipo ndinachita bwino kwambiri muzochitika za lero. Ndinkafunanso kuwonetsa chikhumbo pa nkhope za abale a mu gym, makamaka Josh😁
15t
Ndikadakhala kuti ndiyenera kusintha kukhazikika kuchokera pa kutali pa chifuwa changa kupita ku mbuyo chifukwa cha ma hamstrings anga akukakamizidwa kwambiri. Koma kutali pa mbuyo kumawoneka kukhala kosavuta kwambiri... Ndikuganiza kuti ichi ndi chitsanzo chomwe ndiyenera kugwiritsa ntchito kuyambira pano. Ndingagwiritse ntchito ma dumbbells nthawi zonse kuti ndiyese.
25t
605 raw
5mwezi
KUSAMALIRA KWA THUPA NDI MAMODZI
5mwezi
M'malo mwake koma mwachangu
Week seven after a two year hiatus, worked through soreness, quit vaping and binge drinking, and I’m feeling strong again. Hoping to stay consistent this time.
3mwezi
Pitirizani...
4mwezi
Jumpalle 🦾
David C22 ❤️🔥👌
3mwezi
Kugwira ntchito lero
Muli bwanji? (kusinthidwa)
