Al'ummar Legday

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Abincin ranar zamba 👨‍🍳💪 #ranaƙafafu

Taliya da kifi

Ranar ƙafa!! 😋

#gym #legday

Jin zafi a sunan lafiya...da kuma son motar zubar da shara

😭 ina jaruman ranar kafata??? Kada ku manta da YAWAN JI!!!

ManSquat

Ba a sake zama Zercher Squat ba. Wannan shine man squat. 2xBW anan kuma na ga ina da karin ƙarfi a cikin tanki 😉

10/9/22

A lokacin na bincika intanet daga sama zuwa ƙasa, ciki da waje, har yanzu ban sami wani da ya taɓa yin wannan ba, kuma ina tunanin makonni biyu bayan haka na yi maimaitawa uku kuma har yanzu a matsayin na sani ni ne kadai da ya taɓa yin shi, na farko da na ƙarshe. Y-Raise Nordic hamstring curl ko…ƙara karantawa

Cossacks

Tsabtace Jerk da Caveman cossack squats. RDLs super sets tare da double bones squats sunyi kyau, sannan na yi swinging wannan kulob a bayan jikina da yin lunges 34 a waje, na canza gefen sannan na yi lunges 34 kuma, kuma da zarar an rage karfin a cikin quads dina na iya yin waɗannan da wasu Cossack…ƙara karantawa

Kara Hanzari

Menene safe Hang power clean zuwa ƙasa da gwiwoyi clean zuwa 3 front squats an gina su zuwa wani nauyi mai sauƙi 4 sprints 360° caveman squats zuwa waɗannan gamma cast front lunges (club yana da 35lbs/15.9kgs)

Ranar Hutu ta Lahadi

Na sami sabon kayan motsa jiki, don ƙara jujjuyawa ga squat. Uclips, suna da kyau don amfani da su akan barbells, dumbbells, da kettlebells. Ko landmines, dips, pull ups, belt squats, ko hurricane bar squats da aka gani anan. Na sa Titan pulling blocks suna juyawa, faranti suna rataye da dumbbells…ƙara karantawa

#rananƙafa

Makon Canji

Zuwa daga blok ɗin da ya yi kama zuwa blok na gina/ƙarfafa. Yau, Nordic hamstring curls, kamar yadda aka saba, sannan kang squats. Zan ga ko zan iya gina kusan nauyin safe na, sannan Anderson Squats (pin squats), hip thrusts, sannan na ɗauki OmniStrap na don hamstring curls, kafin na koma waje, ina…ƙara karantawa

Kang Squat PR

Ba kyau ba, amma ba mai wahala ba ma. 98kg boiiiiiii Menene kang squat? Hadin gwiwa na kyakkyawan safe da frog squat

Nordic Curls

Ana cewa curls don 'yan mata, amma Nordic curls na iya kare gwiwoyinku, kuma su sa ku zama namijin mutum

Dissssss-Cumm-Ferrrrrt

Don haka zan iya yin Nordic curl zuwa ƙasa tare da faranti masu nauyi a riƙe a kan kirji na, na yi na farko Y raise Nordic hamstring curl, kuma mako guda bayan haka 2sets na 3 Y raise curls, amma...... wannan 10kg 22lb kulob....omg...na yi amfani da pad don 45° flexion a riƙe bell ɗaya hannu a…ƙara karantawa

Non-ab-rolling

Fitar da tsokar Nordic. Ina raba wani ɓangare na jerin bambance-bambancen. Wannan slam ball ba ya juyawa kamar medicine ball, don haka, ku zo gare ni bro 😉 Wani shahararren hashtag a eye-gee shine #hamstringsarethenewabs

RDL

Na sake koyon RDL watanni da suka wuce. Shawarar tura 🍑 zuwa kusurwar rufin wani abu ne da ban taɓa sani ba, ya fi kyau sosai fiye da hinge kaɗai, kuma lallai hamstrings suna son sa. Nauyin 4x12 na yanzu tare da tsari mai kyau

Kada. Ko da yaushe.

Kada ku taɓa tsallake ranar ƙafa. Mafi mahimmanci ne don horarwa saboda dalilai da yawa. Har yanzu ina missing bench na hyper extension, sabon an yi odar kafin fara ranar ƙafa. Kegs na wucin gadi lol na yi RDLs, sannan RDL Kang squat complexes, sannan kang squat zuwa keg squat complexes, sannan na…ƙara karantawa

Hip Thrust

Ban yi waɗannan ba duk shekara, ban san dalilin ba, amma na yi nauyi Nordic curls kuma, wasu squats, na kai 2.5xBW anan don reps 5 masu sauƙi, sannan lunges na ɗan gajeren lokaci na minti 3 a matsayin ƙonewa. #friendsdontletfriendsskiplegday

Murna

Gobe rana ce ta sauri/ƙwarewa, tsaftacewa, watakila thrusters, Viking-press front squats, kettlebell swings, reverse hyper extensions, sannan wasu clubbell medleys. Mu tafi!

🔥

An yi zafi tare da fizzio Swiss ball bridge curls, saituna 2 na 7 na al'ada, 7 na frog, da 7 na al'ada kuma an kammala ranar tare da sumo stance single leg RDLs. Hamstring na zuwa a biyu kamar biceps. Nemo su ka soya su! 🐸

RDLs

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Mai kammala.....

4x4x25, ban yi squats na Hindu a cikin salo na numfashi-numfashi-squats ba a watanni, baya na ya gaji daga latsawa bar na jiya (ina son log) don haka na canza HEAVY kettlebell swings da squats na kettlebell Hindu #wakeupchooseviolence

Mafi Muhimmi

Rukunin tsoka mafi muhimmanci don horo. Don testosterone, tsawon rai, ainihin rayuwa & aikin wasanni, da kyawun jiki.

Zercher Deadlift

A watan Oktoba na tsaya a 245. Yau, na yi 1.75xBW. Ranar ƙafa ita ce alamar, baya da hips suna cikin alamar 😉

Abokai ba sa barin abokai su tsallake ranar kafa

Zamu daina!

Rage

Rage suna da muhimmanci. Abu daya da na koya a tsawon shekaru, idan kana son hana tsayawa, raunuka da horo mai tsanani, Dole ne ka tsara karfi. Gina gina gina, abubuwa na asali. Gina gina gina, abubuwa na asali. Akwai hanyoyi da yawa daban-daban don samun tasiri da sakamako, kuma makon rage yana…ƙara karantawa

Ciwo amma gamsuwa🔥

Kammala Sets

Bayan komai, zagaye 6 na canjin squats na shrimp (5 kowanne) tare da 14kg clubbell nawa a cikin supersetted tare da canjin pistol squats (2 kowanne) tare da wannan 6kg clubbell. Nishaɗi nishaɗi 😅

Kada ku manta da ranar kafa

Duba

Na yi lissafi, na ɗauki nauyin aikina na yanzu 5x5, na lura yana ƙasa da 1.5xBW don haka na ƙara 5lbs, yanzu ina yin 5x5@1.5xBW lokacin, a bayyane, kawai 5% na maza na iya yin squat 1.5xBodyWeight kuma ina kawai 25lbs daga yin 2xBW, kuma, wani abu da ban yi tun daga 2019 ba. Mu tafi!

Kang

Iyaaaaaaa

Yessssaaa

Kara testosterone da kuzari a hanya ta dabi'a. GH ma. #DukRanarInaMafarkinZuba

SLS

Me ya fi amfani da benci? Samun ruwan jiki mai laushi. CalveVeins 😉

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