Sechaba sa Strength_training

Matla a Mang ho Uena#

Grip N Rip

Ntlha e ncha ea ho hatisa PR log bar boiiiiiiiiiii (e atamela ho boima ba mekhahlelo ea ka bishhessssss) Ntle le some chalk, ena ke 100% e sa processed

Bakeng sa Mathata

Anderson Squats...e leng squats tse tlase li thata empa li ntse li etsoa hantle hoo ke ileng ka qetella ke sebetsa ho fihlela 95% ea 1RM ea ka. Ka sebele ke tla etsa PR ea squatting ka Moqebelo o tlang. Kang Squat PR beke e fetileng, ke entse high bar Bulgarian Split Squats kajeno, eo ke e ratang e…bala haholoanyane

ASMR

Mokhanni oa Avid Massive Rower Nako e fetileng ke entse lifofane tse boima ke ile ka etsa 225 ka 2, makhetlo a mabeli, 'me maobane ke ile ka etsa row ena ea 100kg/220lb ka li-set tse 2 tsa 3 'me ke etsa joalo ka lebaka la hore ke se le beke ea deload le squatting kahoo ke tlameha ho laola matla ho…bala haholoanyane

Hantle...

Ke qetile sebaka sa ho kenya lol Ke hloka 45s tse ngata, kapa, liphetho tse 100lb

5kg PR

Ke qalile ho etsa motsamao ona ka ho khetheha lehlabuleng, kaha ke so ka ke utloa ka eona empa ho kopanya frog squat le good morning ho nthusitse haholo ho tsoela pele ka potlako le squat ea ka e tlase ka bar. Ho na le motsamao o mengata oo u ka o koetlisang ho eketsa squat ea hau, 'me ena ke e'…( e hlophisitsoe )bala haholoanyane

Motheo

Ke hloka ho eketsa matla a ka a motheo. E ne e le ka 9kg ho tloha ho 2xBW, le fa weight ena e ne e ntse e tsamaea habonolo. Ha ke a etsa Zercher deadlift joalo ka ha ke entse Labohlano (1.5xBW), ke entse Zercher squat (sumo deadlift, hinge le resting bar ka quads, ho hokela maoto le ho ema)

A Mo Fane

Ha o le masochist, o qalile ka Nordic hamstring curls, o ile oa haha ho ea ho heavy kang squat single, ebe o etsa 5x5 frog squats, 6x6 Bulgarian split squats, 4x12 OmniStrap hamstring curls, ebe o flip the bird ho li quads tsa hao ka 4x8 reverse Nordic curls e leng bodyweight leg extensions

Ha e tšoarele

Log bar e thata ho feta Zercher lifts 'me o tlameha ho loana ka thata haholo

Puuuuuusssshhhhhhhh

Ke lokela ho itlhahisa. Cluster sets (log presses ring pull ups ho weighted dips) ka kotloloho ho heavy super sets (push press le log ho heavy 5x5) Ke tla ba le bohloko empa ke matla. JulyBody e etsa liphetho tse fetolang tse ka kenang ho bell efe kapa efe

Boima ba 'mele

Kamora ho qhibiliha ha hamstring ea Nordic, PR e ncha ea 1RM squat, le PR ea 8 Rep Max squat, ke ile ka haha ho isa ho boima ba ka ba 'mele

Zercher

Ke entse ho feta ho phahamisa boima ho feta ho phumula borai ka mangole a ka, le ho ema, empa ho ntša, ho theola le ho ema hape, ke thabile hore ke kenyelitse 25lbs ho seo ke se entseng libeke tse peli tse fetileng. 225lbs, 102.2kg, kapa, ho feta 16 stone ka hanyane #friendsdontletfriendsskiplegday

Hurricane

Mokhanni o motle, le moholi o holang lol ke na le li-blocks tse khelang, le liphetho tse peli tse 25lb. Ke odara li-straps tse ling tse khelang ho tloha GripGenie ho fumana wobble e eketsehileng. Ha ke na bar ea hurricane empa ke rata ho potoloha sena ho box squatting le regular low-bar squatting.…bala haholoanyane

Ncha

Ke fumane benche ea ka e ncha ea hyper extension ka Labohlano, ke e sebelisitse kajeno. Ke rekotile set e futhumatsang empa eseng mekhahlelo ea ka e sebetsang. E ka sebelisoa ho angles tse tharo tse fapaneng. Matsoho a kena tseleng hanyane empa a phuthoa hantle.

Keteka diphetho tse nyenyane

Ke kapele ho ba le opareishene ea morao ho lokisa mebala ka maoto a ka kahoo ke tlameha ho fokotsa hore na ke phahamisa bokae. Empa ena ke nna ke ntse ke etsa squat ka 120kg le fa.

Boooooooost

Matla test ea hau ea mahala; koetlisa ka boima le liphetho tse phahameng le tse tlase, ntle le ho lahla boikoetliso. Lits'oants'o tse 6 tsa 6 tse boima tsa ho hula li lateloa ke lits'oants'o tse 6 tsa 8 tse boima tsa ho theola, qetello e le lits'oants'o tse 6 tsa 17 tsa ho hula ka matsoho.…bala haholoanyane

RDL ke Mokgwa oa Bophelo

Hoo e ka bang beke e 'ngoe le e 'ngoe ke ntse ke phahamisa boima. Hang ha ke ithutile mokhoa o motle ka ho fetisisa, ke ile ka tlameha ho aha RDLs tsa ka hape. Ke tla etsa 4x12, 'me haeba set e 'nè ke ka etsa 15, ke phahamisa boima. Hoo e ka bang ho fihla boima ba 'mele oa ka ka volumu eo. Hoo e ka…bala haholoanyane

Zercher

Le fa ke sitwa ka lebaka la hore bench ea ka e hyper extension e bentile kajeno, le fa keg ea ka e entsoeng ka mehloli e ne e sa boima haholo... empa ke thabile hore ke ile ka hula sena ho tloha fatše. Zercher deadlifts ke mehloli e meholo ea morao.

Sepheo

Ke eng lipheo tsa hao le eng u li phahamisa ka matsoho 🏋️‍♂️🏋️‍♀️

E tiileng

Matsatsi a 3 a phomolo a brought a 5lb PR

Hy

Ke fumane BGE

Ke tšepa ka 'nete hore ba tla etsa hat kapa beanie e nang le seaparo sa lekhasi ka moralo ona hobane ena e monate haholo ebile e monate. Ena ke t-shirt ea ka e ncha eo ke rerileng ho e fetola hore e be e se na matsoho, e kenyelletsa ho pharalla le ho phethela matsoho.