Weightlifting Community

Umsebenzi namhlanje

Ucinga ntoni?( ilungisiwe)

1 hr 25 min DB-centric lift sesh lower body primaries w bi & tri supers. Hit 6 new PRs. 14,482# total volume lifted plus bw warm ups, core work and tricep bench dips. Progressive overload training FTW Not bad for a #travelworkout away from my primary home gym.( ilungisiwe)

Qhubeka...

Tb ukuya kwi-150lb nganye isandla

Andiqondi ukuba kutheni ndandiziva ndidiniwe namhlanje kuba hayi kuphela ndiphumelele kwi-40kg, kodwa lo msebenzi ufanayo endandiziva kulungile ngexesha elidlulileyo, udiniwe namhlanje 😞

Ndifanele ukuba nentlonipho kuba ndingaqeqesha i-core kodwa ndikhumbula umoya...

Kufuneka ndiqale ndibe nomkhwa wokuthatha umthwalo ophumayo kwi bar ukuze i-brachioradialis yam iphephile.

Ekugqibeleni ilungelo lam libuyile. Mhlawumbi ngexesha elizayo ndiza kuthintela iireps ezine kwiseti. Isandla sam sokhohlo sikhathazekile kodwa ukuphola yinkqubo ende.

Ndiyavuya ukuba isandla sam sokunene siba namandla 💪 kuphela umnwe wam uqala ukujolisa kuba kudlule ngaphezulu kwenyanga ukusetyenziswa. Ndiyalumkela kakhulu ngesandla sam sokunene kuba ixesha lokugqibela endandivavanya amandla alinganga 3 iinyanga ukusukela kwi-ngxaki kwaye ndinokuthi ndandichaphazele i-ngxaki.

Ndiyathemba ukuba ugqirha we-orthopaedic angakwenza into xa ndimbona ngomnwe wam.

Ndiyamangaliswa kangangokuba ndingakwazi ukulayisha umqolo wam, ngaphandle kokusebenza ukuya kwi -200kg phantsi kwe-PR🏆 kunye ne -100kg phantsi komthamo wesisindo😱

Umsebenzi wezinyawo

Isixhumi sam sokhohlo saphuka ngokungazelelwe kwi sethi yokugqibela ngoko ndagqiba ekubeni ndilolonge inguqulo ye-barbell ngesisindo esincinci ukuze ndikwazi ukujolisa kumjikelo. Ukuphuka kwama-flexor carpi radialis kwaba nobuhlungu kakhulu kwaye kwaba yingozi xa ndandihamba kwi 80kg. Ndagqiba ekubeni ndithathe umngcipheko.

Umsebenzi womva

Iimithwalo ezintsha!

Iimithwalo zam ezintsha zifike.

Iimpawu zam zokwandisa umnwe ziya zomeleza 💪! Ndifuna ukuba qaphela kuba iimpawu zam zokwandisa umnwe zisengxakini kwaye zine-tendon synovitis. Ndiyalungela ukuba ndibhalisile kwi-Clinical Trial yokubamba iqhaza kwi-nerve ye-medial kumphunga.

1000 Pound Club

Ekugqibeleni ndifike kwi 1000 Pound Club nge squat PR ye 300 pounds! Squat: 300 Bench: 250 Deadlift: 455 Total: 1005

Ndiyabulela ukuba umphumela wam ophukileyo wesokunxele awuphazamisi imithambo endiyidingayo njengoko namhlanje. Ndiyamangaliswa ukuba namhlanje kube lula kangaka kuba ndivele ndifumene umphumo ofana ne-DOMS imihla eli-15...

Kufuneka ndibonge ukuba ndingakwazi ukujolisa ngempumlo eyaphukileyo endaweni yokudana ngenxa yokungaphumeleli kokuzama i-127.5kg PR.

Ndashisa amandla amathathu ngokuqala nge weight, emva koko ndazama lo msebenzi uphinde wandigxotha umnwe wam 😱 kule ngqayi ndiyazi ukuba ndifanele ndisebenzise i-weight elula ukuze ndiphucule umphakathi we-neuromuscular balance.

Akumangalisi ukuba ndagxotha umnwe wam ngoJuni, i-flexor carpi radialis endinayo eyaphukile kancinci ngenyanga kaAprili isaphila kwaye ibuhlungu.

Ndiza kukhombisa i-400ib deadlift pr yam

Ndiphumelele kakhulu kwiimeko ezininzi ndizama ukufezekisa oku. Kulungile ukuphosa.

Umgibeli

Ndifanele ukuba ndandifuna i-75kg isotonic endaweni ye-eccentric kuba umlenze wam ophakathi ubukrelekrele emva kokuqeqesha i-eccentrics kwi-75kg kabini sele. I-DOMS ibinimbi kakhulu ngelo xesha kodwa ngoku andiyiveli. Ngenxa yokungaphumeleli, umonakalo wam we-calf wesokunene undithintele kakhulu ngaphezu kwe-90 degrees...

Ndiyavuma, uzame.

Best🤩

Abahlobo bam 🫡🤭🤩

14th Apr umphambili wesandla sokunene utyhutyha kancinci. 24th Apr qale ukulungisa umphambili wesifuba nomlenze. 14th Jun umphambili wesandla sokunene utyhutyha. 28th Jun umphambili wesandla sokunene utyhutyha uhlehlela. 30th Jul ukulandela umphakathi wezonyango.

Mhlawumbi ndimele ukuqhubeka nokulungisa kwi-chest press kodwa ndingeze umthwalo endaweni yokutshintsha kwi-barbell bench press kuba bobabini umphambili wesandla sam kunye nomnwe awakulungelanga...

Mhlawumbi lixesha lokuphikisa i-40kg kuba i-4 reps ithatha i-30s ngenxa yokubamba ukuncipha kwe-concentric?

I-Triceps iziva kulungile namhlanje. Ukusebenza kungcono kodwa i-elbow yam yang右 isenokubuhlungu. I-left ibinokuziva kulungile kodwa ndafuneka ndisebenzise ixesha elininzi ukuze ndifunde kwaye ndilawule umthwalo, ngoko ndagqiba amandla kwi-8 reps.

Uqala iviki ngokuqinileyo ngeentsuku zomlenze

Iiyure ezi-2 kumalenge ukuze uqale uMsombuluko ngendlela efanelekileyo.

Ndifuna ngempela ukutshintsha kwi-barbell shoulder press; kodwa i-wrist yam yesandla soklefti eyayichaphazela i-thumb yam yesokudla isenokulimala 🥲

UMZIMBA NEMODELI

Umva wam uphuka ngokuqhelekileyo ngenxa ye-RDLs ngoko ndacinga ukuba ndifuna ukuqala ukuqeqesha i-core kunye ne-abs.

Ngokukhawuleza kodwa ngokuqinisekileyo

Iveki yesixhenxe emva kokuphumla kweminyaka emibini, ndisebenze ngokuchasene nobuhlungu, ndagqiba ukuvaping kunye nokuphuza kakhulu, kwaye ndiyaziva ndinamandla kwakhona. Ndinethemba lokuba ndiza kuhlala ndizinzile ngeli xesha.

Thembela inkqubo

Yiba nesibindi sokuba nolonwabo nokuba uthola impilo okanye uthetha naloo mntu okanye uzama into entsha. Yiba nesibindi, kuzakusebenza ekupheleni.

Ukuphakamisa kwiGym

Ukuphakamisa kwiGym

Ndiyakuza zonke iitacos 🌮