Umuryango wa Weightlifting

Gym!!!!

GAAAIINNZZZ

Nashakaga kutabuza umwanya wo gukorana mu gym nubwo nari mfite umuvuduko wo kujya mu isuzuma ry'ubuvuzi. Nuko nza kurangiza igice kimwe gusa cy'imyitozo yanjye. Ariko ni byiza kumenya ko nshobora kongera ibiro nubwo ari +1.25kg🏆.

Uyu murongo niwo nkunda cyane bityo ni byiza kugabanya umuvuduko kuko nta byinshi bisigaye ku gice cyo kongeramo 🤭

Sinatekereje ku mikoreshereze y'amaso yanjye

Kugira inzozi

Kwishimira urugendo ndi mu nzira y'igihango

Uburenganzira bwanjye bwongerewe ibiro (40kg🏆) byari biteganyijwe ku itariki ya 18 Nzeli. N'uburenganzira bwanjye bw'ibumoso (33.75kg🏆) ariko mu iseti ya 3, nasanze nashyizeho ibiro bitari byo (37.5kg🏆)😱

Ndi kwicuza ko imirimo ya Bulgarian lunges yambabaje kimwe n'igikoresho cya Bulgarian cy'uburebure... Uburibwe bwihuse bw'ibikoresho bya Bulgarian lunges ntibuhwanye. Nkeneye gushimira uyu munsi wanyeretse ko guhumeka, gukanguka kwa vagus, no kurenza ibiro by'umubiri ari bimwe mu byateye syncope.

Icyitegererezo gishya mu gusubira hasi!

145kg barbell gusubira hasi, sets 2 z'ibisubizo. 💪

Nongeyeho +10kg🏆 ku gufata neza, ariko imirongo irakomeretsa cyane, bityo nshoboye gusa kunoza gato gufata ku nkokora😢

Igihe guhuza kwihanganira guhura n'ubwitange

Uruhu rw'ukuboko kwanjye rwari rufite ububabare bukomeye mu iseti ya mbere, kandi nari mfite ubwoba bwinshi kuko nari nakuyeho ibiro n'ubwo ari +1.25kg gusa. Ariko gukoresha isometric stretching byafashije cyane kugabanya ububabare n'ikibazo cy'ikinjana mu gihe cy'imyitozo ❤️

Ntabwo nashakaga gusubira ku mugaragaro w'ibikurura amaguru ariko ikiruhuko cy'umutekano gitanga amahoro menshi nubwo ikirenge cyanjye cyakize. Sinakoresheje imbaraga nyinshi cyangwa ngo nkoreshe ibiro byinshi mu rwego rwo kwirinda. Gukoresha imbaraga mu gukurura byongera ibiro ku modoka kandi bifasha no gukuraho 29% y'imisoro.

Sinari kumva ukuntu igituza cyanjye cyabaye gito kugeza ubwo iyi Smith chest press y'isolateral yantwaye ishema. Sinzi neza ibiro by'ibikoresho ariko kongeramo ibitabo bibiri ku ruhande ni bike cyane ugereranije no gukoresha ibitabo bitatu hamwe na dips, bifite hejuru ya 150kg harimo n'ibiro byanjye.

Nanjye ndakomeza kwikuramo ku ntebe, ariko bishobora kuba ari ugusubira kwiga grip ya supinated. Ese nakomeza na isolateral Smith press, cyangwa nsubire ku dips zifite ibiro cyangwa barbell? By至少 tendon yanjye ya flexor carpi radialis irakize.

Nagerageje SLDLs hamwe no kuzamura intugu kugira ngo ndambure imitsi y'inyuma y'ukuguru, ariko ntabwo ari ibiremereye bihagije. Cyangwa se ukuguru kwanjye ntakurikirana neza? Ntabwo ari ibiremereye bihagije kuko umugongo wanjye wo hasi urakora ku buryo bworoheje.

Natekerezaga ko mbere yo kwiyongera bitakenera ibiremereye byinshi, kandi ikirenge cyanjye cyaravunitse vuba aha, bityo ngomba kuba maso. Wenda ndimo guca mu rujijo, imitsi y'inyuma y'ukuguru ishobora kumva irakaye uyu mugoroba cyangwa ejo.

Nibura mfite imashini yo kuzamura deltoid y'imbere ngo ngerageze. Ubworoherane buruta "Supermans" zifashisha umugozi zifashisha igikanu nari nsanzwe nkoresha. Imashini ikoresha imbaraga + pulley 2:1 bituma byose biba byoroshye cyane. Nsubiye ku Supermans zanjye...

Ndishimye cyane ko nshoboye kongera ibiro ku maboko yombi! Nubwo nashakaga ko urutoki rw'iburyo ruvugururwa, sinashakaga ko iburyo rujya kure y'ibumoso bwanjye burimo kuvurwa. Ku bw'amahirwe, ibumoso bwanjye bwiyongereyeho gato kurusha iburyo. Wenda uyu ni umunsi wanjye w'amahirwe🎁

Igihe cya 2 gishimishije gutoza bar itarimo ibiro, andi masomo 3 mbere yo kwemerera kwigerageza 230kg.

Intoki nazo ziri kubona isura.

Imyaka 31 y'amavuko, arambiwe abantu b'ibinyoma

Nta mpamvu yo guta igihe ku bintu bitari ngombwa

Ibyiza byo guterura ejo hashize, mfite akantu mu rutugu ariko narakoresheje uburyo bwo gukora umunsi w'ibice byo hejuru

Nasanganye bench itarimo umwuka ariko incline ntiyabikoze bityo nakoresheje barbell press na dumbbell flys ku incline mu mirimo y'ibere. Nagerageje kubikora gato ku pull ups na push presses ariko sinabikomeje cyane. Ndaheza n'ibice by'amaguru - volume PR ku Bulgarian split squats (3 sets za 12…soma byinshi

Gym nshya ifite imashini nyinshi zifasha mu kwicara, kuki nselfa kwifungira mu guhangana na barbell? Wenda imyitozo ku mashini zifasha izo kwicara izafasha mu kwicara na barbell. Ariko ntukizere na rimwe umubare w'ibikoresho ugomba gukoresha, kwicara na barbell niyo ngingo nyakuri.

Natsinzwe kuri 130kg, sinzi niba umugongo wanjye wo hasi na CNS byarushye. Ariko wenda ni igihe cyo kugerageza imyitozo y'inyongera nka Bulgarians. Ndishimye ko gym nshya mfite ifite iyi pendulum squat aho nshobora gukora squats nka Sisy hamwe n'uburyo bwiza bwo kwihanganira imbaraga.

Gukora imyitozo y'inyuma

Wenda gym nshya nashizeho amahirwe, nashyizemo +1.25kg🏆 ku kuboko kwanjye kw'ibumoso, wenda +2.5kg🏆 byose kuko nabashije gukora 1 rep kuri 15kg😁 Kandi sinakoresheje cluster set ku maboko yanjye yombi ubu 😀

Bertha yatsinze nanone

Kwiruka ibiremereye, gukunda kenshi ❤️(byahinduwe)

25lb Yagabanutse (:

Nishimiye (: 50lb zisigaye. yayyy buri wese atekereza ko ndi 220lb kuko ndi umunyu ariko ndi 290 :S bisaba igihe (:

Kongera imitsi

Kuwa mbere wabaye umunsi w'ibikorwa byinshi, nkoze intambwe zigera ku 19k nkoze ingendo nyinshi, nteka kabiri, nkora ku misoro, njya kureba igikorwa, njya mu muryango w'Abalatin, njya mu rusengero rwa vespers, ariko nari mfite ubushake bwo gukora imyitozo ngororamubiri bityo nava mu muryango…soma byinshi

Gutangira icyumweru neza n'umunsi w'amaguru

Isaha 2 ku maguru kugira ngo dutangire umunsi wa Mbere neza.

Ndi gutozwa gato ko grip yanjye itarushijeho kuba nziza ubwo nari ntegereje guhangana na 140kg🏆PR... Ariko vuba aha, grip yanjye ya hook yateye imbere mu gihe. Niba knurling y'igipimo itari nshya cyane, nari kuba narashoboye kumara igihe kirekire.

Igice cyoroheje ni gito cyane, ubundi nari kuba narashoboye kumara igihe cyiza kuri 200kg.

Nari maze amezi make nshakisha zercher ifite plate 3, noneho nyigezeho.

Abakunzi b'imyitozo mu mujyi wa Calgary

Turashaka abakunzi b'imyitozo mu gace ka Calgary

Ndi mu rujijo ku bijyanye n'iyi leg press y'ibumoso ku maguru kuko nshobora kugabanya itandukaniro ry'imbaraga hagati y'amaguru yanjye, ariko ikiraro kirababaza cyane ku birenge 😭

Bivuze ko ubu nshobora gukora incline press ku rwego rwanjye rwa flat press. 255

IMIKORERE N'IMIRYANGO

Nta mpinduka nini mu bwoko bw'ibiro uyu munsi. Sinzi niba kubura ibitotsi ari byo byabiteye, sinashoboye no kubona triples n'inyongera ya +5kg🏆. Nditeguye cyane igikorwa gikurikira cyo guhatana ku rutugu kugira ngo mbone ikigero.

Gukora imyitozo mu ijoro ryashize, ndababaye cyane ku myitozo ikomeye, bityo nahisemo gukora imyitozo yunganira ku misokoro itari ifite umunaniro

Inchworms na barbell cleans zikoreshwa mu kwiy warming Front raises & hack squats superset Tricep extensions & barbell shrugs superset Dumbell frog pumps & banded clamshells superset Gukora imyitozo yo kwiyongera 9300 lbs umubare w'ibikorwa byose (bars & bells) 1 hr 4 PRs ku Front raise & tricep…soma byinshi

Buji buji ariko neza

Icyumweru cya karindwi nyuma y'igihe cy'imyaka ibiri, nakomeje guhangana n'ububabare, n'ibiyobyabwenge no kunywa inzoga nyinshi, kandi ndumva mfite imbaraga nanone. Ntegereje kugumana umwete muri iki gihe.

Numvise ko byari biremereye gato kurusha uko bisanzwe, bituma ntekereza ko hashobora kuba hari isano n'ikibazo cya vasovagal syncope cyabaye ku cyumweru gishize. Naho ubundi, ni 3 mu masomo 5 yakozwe ku 225kg mbere yo kongeramo ibiro.