Umuryango wa Legday

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Ibiryo by'umunsi wo gukina 👨‍🍳💪 #umunsi_w'amaguru

Pasta y'inyama z'inyama

Umunsi w'amaguru!! 😋

#gym #umunsiwamaguru

Gukora mu izina ry'ubuzima...no gushaka imodoka y'ibikoresho

😭 aho ni hehe abami b'ibikorwa by'amaguru??? Ntukibagirwe GUKORA IMYITOZO!!!

ManSquat

Ntabwo ari Zercher Squat ukundi. Iyi ni man squat. 2xBW hano kandi mbona mfite byinshi mu gasanduku 😉

10/9/22

Muri icyo gihe nari narashakishije kuri interineti hose, imbere n'inyuma, kandi sinigeze mbona undi muntu wabikoze, kandi ntekereza ko ibyumweru bibiri nyuma nabikoze inshuro eshatu kandi kugeza ubu nzi ko ndi njye wenyine wabikoze, ubwa mbere n'ubwanyuma. Y-Raise Nordic hamstring curl cyangwa…soma byinshi

Cossacks

Gukora Clean Jerk na squats za Caveman cossack. RDLs super sets hamwe na squats ebyiri z'ib bones byari byiza, hanyuma nkoresha iyi club inyuma y'inyuma yanjye nkora 34 lunges hanze, hanyuma nahinduye impande nkora 34 lunges nanone, kandi igihe umuvuduko mu quads zanjye wamanukaga nabashije gukora…soma byinshi

Gukora cyane

Igitondo cyiza Hang power clean kugeza munsi y'ibihanga clean kugeza ku 3 front squats byubatswe ku iseti ikomeye ishobora gucungwa 4 sprints 360° caveman squats kuri izi gamma cast front lunges (club ni 35lbs/15.9kgs)

Umunsi w'Imikino ku Cyumweru

Nabonye igikoresho gishya cyo mu gym, kugira ngo nongeremo guhindagurika mu gucika. Uclips, nziza ku gukoresha ku barbell, dumbbell, na kettlebell. Niba ari landmines, dips, pull ups, belt squats, cyangwa hurricane bar squats ziri hano. Nabonye Titan pulling blocks ziri guhindagurika, plates ziri…soma byinshi

#umunsi_w'amaguru

Icyumweru cyo Guhindura

Guhinduka uva ku bice bisa ujya ku gice cyo kubaka/gushyigikira. Uyu munsi, Nordic hamstring curls, nk'uko bisanzwe, hanyuma kang squats. Nzakureba niba nshobora kugera hafi y'ibiro byanjye byiza byo mu gitondo, hanyuma Anderson Squats (pin squats), hip thrusts, hanyuma nkafata OmniStrap yanjye ku…soma byinshi

Kang Squat PR

Ntabwo ari byiza, ariko ntibikomeye cyane. 98kg boiiiiiii Ni iki kang squat? Umuhanga w'igikorwa cyiza cyo mu gitondo n'igikorwa cy'inkende.

Nordic Curls

Bavuga ko imikono ari iy'abakobwa, ariko imikono ya Nordic ishobora kurinda ibirenge byawe, ikakugira umugabo

Dissssss-Cumm-Ferrrrrt

Nshobora gukora Nordic curl ku butaka n'ibiro bifatanye ku gituza, nakoze Y raise Nordic hamstring curl ya mbere, hanyuma icyumweru nyuma nkoze sets 2 z'ibice 3 Y raise curls, ariko......iyi club ya 10kg 22lb....omg...nakoresheje pads mu 45° flexion mfata bell n'ukuboko kumwe inyuma, nkoresheje…soma byinshi

Non-ab-rolling

Gukora Nordic hamstring roll outs. Ndashaka gusangiza igice kimwe cy'uruhererekane rw'ibihinduka. Uyu slam ball ntirugenda nka medicine ball, rero, nza unyiteho bro 😉 Hashtag ikunze gukoreshwa kuri eye-gee ni #hamstringsarethenewabs

RDL

Nari narongeye kwiga RDL amezi make ashize. Ikimenyetso cyo gusunika 🍑 mu corner y'igikoni ni ikimenyetso ntari nzi, kiruta cyane gusa guhinguka, kandi abahindura imitsi barakunda cyane. Uru rwego rwanjye rwa 4x12 n'uburemere buhoraho.

Nta na rimwe. Nta na rimwe.

Nta na rimwe ujya usiga umunsi w’amaguru. Ni ingenzi cyane gukora imyitozo ku mpamvu nyinshi. Ndagikumbura intebe yanjye yo kwiyongera, nshya nayihaye mbere yo gutangira umunsi w’amaguru. Imyitozo y’udupfundikizo lol nakoze RDLs, hanyuma RDL Kang squat complexes, hanyuma kang squat to keg squat…soma byinshi

Hip Thrust

Ntabwo narakoze ibi umwaka wose, sinzi impamvu, ariko nakoze Nordic curls zifite ibiro, n'ibisukari, ngerageza kugera kuri 2.5xBW nk'uko bigaragara hano ku mpuzandengo 5 zoroshye, hanyuma nkoresha prisoner lunges mu minota 3 nk'ukwiyongera. #friendsdontletfriendsskiplegday

Birashimishije

Ejo ni umunsi wo kwihuta/ubushobozi, isuku, ushobora kuba harimo thrusters, Viking-press front squats, kettlebell swings, reverse hyper extensions, hanyuma hakazabaho clubbell medleys. Nimuze tubikore!

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Wakiriye imyitozo yo kuzunguruka n'ikibaho cya fizzio, sets 2 za 7 zisanzwe, 7 z'ibikururanda, na 7 zisanzwe, hanyuma urangiza umunsi n'imyitozo ya RDLs y'ikirenge kimwe mu mwanya wa sumo. Imitsi y'inyuma y'ukuguru iza mu byiciro bibiri nk'ibice by'intoki. Shaka izo mitsi uziteke! 🐸

RDLs

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Umusozo.....

4x4x25, sinakoze imisusire y’Abahindu mu buryo bwo guhumeka mu mezi, umugongo uratashye kubera gukanda ibarizo ejo hashize (nkunda igiti) bityo nahinduye imizigo ikomeye y’amasaha y’amasaha ku misusire y’Abahindu #wakeupchooseviolence

Iby'ingenzi cyane

Itsinda ry'imikaya ry'ingenzi cyane gukorera. Ku bw'ikigero cya testosterone, ubuzima bw'igihe kirekire, imikorere nyayo mu buzima & imikino, n'ubwiza.

Zercher Deadlift

Mu Ukwakira nahagarariye kuri 245. Uyu munsi, nakoze 1.75xBW. Umunsi w'amaguru ni tag, inyuma n'ibibero ni stag 😉

Inshuti ntizemera ko inshuti zishobora kwirengagiza umunsi w'amaguru

Tuzahora dukomeza!

Guhagarika

Guhagarika birakenewe. Ikintu kimwe nize mu myaka, niba ushaka kwirinda guhagarara, imvune no gutoza bitarimo impinduka, ugomba kugenzura imbaraga. Kora, kora, kora, ib basics. Kora, kora, kora, ib basics. Hari uburyo bwinshi butandukanye bwo kubona imbaraga n'ibyiza, kandi icyumweru cyo guhagarika…soma byinshi

Kurakara ariko wanyuzwe🔥

Imirimo yo Gusoza

Nyuma y'ibintu byose, imirongo 6 y'ibikorwa by'ubwoko butandukanye bwo kugwa (5 buri wese) hamwe na clubbell yanjye ya 14kg byahujwe n'ibikorwa by'ubwoko butandukanye bwo kugwa ku gatuza (2 buri wese) hamwe na clubbell ya 6kg. Byari byiza cyane 😅

Ntukibagirwe umunsi w'amaguru

Icyerekezo

Nakoze imibare, mfata ibiro byanjye 5x5 ndi gukora, mbona ko biri munsi ya 1.5xBW bityo nongeraho 5lbs, ubu ndi gukora 5x5@1.5xBW kandi, nk'uko bigaragara, abagabo 5% gusa bashobora gukurura 1.5xBodyWeight kandi ndi ibiro 25 gusa kure y'ibiro 2xBW, nanone, ikintu ntarakora kuva mu 2019. Nimuze…soma byinshi

Kang

Yego nyakubahwa

Yessssaaa

Kongera testosterone yawe n'imbaraga mu buryo bw'ubwenge. GH na byo. #AllDayIDreamAboutSquatting

SLS

Icyo kuruta gukoresha intebe ni ugufite umupira w'ibikoresho. Imitsi y'ibikanka 😉

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