Mart Muru
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Soovitatavalt tuleks liha ikka korralikult läbi küpsetada.
Sellega ennetad igasuguste haiguste jms saamist.
kas selline treening hakkab tervisele kui nii jätkata… ja kuidas on parem lõdvestuda pärast trenni… lihased on ebamugavalt punnis koguaeg…Hakkab küll jah, muutud tugevamaks ning vastupidavamaks
” srcset=”/uploads/emoticons/biggrin@2x.png 2x” width=”20″ height=”20″>Peale trenni tuleks korralikult venitada ning lõdvestada.
Rööbaspuudel surumine venitab päris korralikult rinnalihaseid. Valu võib olla tingitud kas lihase ära tõmbamisest, treenimatusest, ülekoormusest jne..
Peale korralikku trenni peakski lihased valulikud olema
” srcset=”/uploads/emoticons/biggrin@2x.png 2x” width=”20″ height=”20″>Söö ning puhka korralikult! Trenni minnes peaks ikka energiat ning särtsu täis olema
Kuluta rohkem energiat kui kätte saad. Mida suurem nende vahe on, seda kiiremini peaks kaal langema.
EI SAA SIIS SIIAMAANI ARU MIS NENDE KAHE ASJA ERINEVUS ON MOLEMAD TEEVAD SIND SUUREKS JA PAKSUKS KUI TRENNI EI TEE VOI ONGI NIIMODI ET AHH MA EI TEA EI MOISTA SEDA ASJA
HERA80 Ultrafiltreeritud vadakuvalk
Analüüs: 100g
Energiat 1690 kJ/400 kcal
Valk 76 g
Süsivesikuid 5 g
Laktoosi 3,5 g
Rasv 11 g
Naatrium 160 mg
Kaltsium 505 mg
Kaalium 393 mg
Magneesium 44 mg
Serious Mass
Analüüs: 2 kuhjaga kulpi, 334g Päevanorm
Kaloreid kcal/kJ 1040
-Kaloreid rasvast 350
Valk 42 g
Süsivesikud 208 g
Rasv 4 g
Kolesterool 50 mg
Vitamiin A 4130 IU 83%
Vitamiin C 50mg 83%
Vitamiin D 180 IU 45%
Vitamiin E 25 IU 83%
Tiamiin 4mg 267%
Riboflaviin 3,5mg 206%
Niatsiin 41mg 205%
Vitamiin B6 330 mcg 205%
Pantoteenhape 21 mg 210%
Biotiin 248 mcg 83%
Kaltsium 615 mg 62%
Raud 4 mg 22%
Fosfor 370 mg 37%
Jood 160 mcg 107%
Magneesium 120 mg 30%
Tsink 13 mg 87%
Seleenium 58 mcg 83%
Vask 0,9 mg 45%
Mangaan 1,65 mg 83%
Kroom 100 mcg 83%
Molübdeen 4130 IU 83%
Naatrium 4130 IU 83%
Kaalium 4130 IU 83%
Kreatiin monohüd. 825 mg 83%
L-Glutamine 4130 IU 83%
Glutamiini peptiidid 410 mg **
Koliin 210 mg **
Inositool 210 mg **
PABA 4 mg **
Võrdle!
280 FIT // Edit
300 FIT
“Let’s Work!
Train Monday, Wednesday and Friday. The other days should be rest, stretching or maybe light cardio. Always warm up before training (dynamic stretching and/or a brief, five minute jog). Cool down with static stretching.
The following exercises are numbered alphabetically. Three options are provided for each muscle group. Always perform in this order. As in, if you only have time for five exercises, perform A, B, C, D and E. Do not skip legs to work abs.
A. Squat, Sprint, or Step-up
B. Glute-ham Raise, Bridge, or Hyperextension
C. Chin-up, Horizontal Row or Pull-up
D. Dip, Incline Push-up or Push-up
E. Handstand Push-up, Pike Push-up or Hindu Push-up
F. Pistol, Lunge, or Split Squat
G. Plank, Leg Raise or Crunch
Brief explanation:
A. Legs (Quads, hamstrings, glutes)
B. Posterior Chain (core back, hamstrings, glutes)
C. Horizontal Pull (back, biceps)
D. Horizontal Push (chest, triceps)
E. Vertical Push (shoulders, triceps)
F. Unilateral Movement (legs, glutes, balance)
G. Core (abs)
Example Training Program
This is simply the exercises listed above. When putting together your routine, be sure to get all seven compound movements in at least once a week.
Monday:
A. Squat 5 x 8-12
B. Glute-ham Raise 3 x 8-12
C. Chin-up 4 x 8-12
D. Dip 4 x 8-12
E. Handstand Push-up 4 x 8-12
F. Pistol 3 x 8-12
G. Plank 3 x max time
Tuesday:
Rest
Wednesday:
A. Step-up 5 x 8-12
B. Hyperextension 3 x 8-12
C. Pull-up 4 x 8-12
D. Push-up 4 x 8-12
E. Hindu Push-up 4 x 8-12
F. Split Squat 3 x 8-12
G. Crunch 3 x max
Thursday:
Rest
Friday:
A. Sprint 5-10 (perform 5-10 sprints)
B. Bridge 3 x 8-12
C. Horizontal Row 4 x 8-12
D. Incline Push-up 4 x 8-12
E. Pike Push-up 4 x 8-12
F. Lunge 3 x 8-12
G. Leg Raise 3 x max
Saturday/Sunday:
Rest
That’s the list of it. Eat. Sleep. Train!”
