Fitness antreman ve öğün programı?

[Yphen]

Spor geçmişin var mıydi hocam örnek göğüs gününde ne çalışman gerektiğini biliyor musun veya sırt gününde? Bölgeleri yani misal üst göğüs alt göğüs sıkıştırma gibi

Hocam yaklaşık bi 15 yaşımda 6 ay fitness geçmişim oldu fakat PT yardımı olmadan sıfır bilgi ile göğüs kol ve sırt çalışıyordum kafama göre o zamandan bu zamana kalan tek şey bicepslerim sıktığım da en azından bi kas kütlesi görebiliyorum harici olarak hiç bilgim yok kalori nasıl hesaplanır supplementler ne zaman kaç gr nasıl şekilde kullanılır öğün programı nasıl hazırlanır bilmiyorum.

 

[Bulkyapanobez]

MuscleWiki - Simplify your workout

MuscleWiki is a fitness app with a comprehensive exercise library that includes videos and written instructions for over 2000 exercises. With a simple and intuitive bodymap that guides you to exercises for a particular muscle, you can simplify your workout with exercises suitable for beginners...

musclewiki.com

MuscleWiki - Simplify your workout

MuscleWiki is a fitness app with a comprehensive exercise library that includes videos and written instructions for over 2000 exercises. With a simple and intuitive bodymap that guides you to exercises for a particular muscle, you can simplify your workout with exercises suitable for beginners...

musclewiki.com

MuscleWiki - Simplify your workout

MuscleWiki is a fitness app with a comprehensive exercise library that includes videos and written instructions for over 2000 exercises. With a simple and intuitive bodymap that guides you to exercises for a particular muscle, you can simplify your workout with exercises suitable for beginners...

musclewiki.com

Ekstra biceps veya triceps

MuscleWiki - Simplify your workout

MuscleWiki is a fitness app with a comprehensive exercise library that includes videos and written instructions for over 2000 exercises. With a simple and intuitive bodymap that guides you to exercises for a particular muscle, you can simplify your workout with exercises suitable for beginners...

musclewiki.com

MuscleWiki - Simplify your workout

MuscleWiki is a fitness app with a comprehensive exercise library that includes videos and written instructions for over 2000 exercises. With a simple and intuitive bodymap that guides you to exercises for a particular muscle, you can simplify your workout with exercises suitable for beginners...

musclewiki.com

MuscleWiki - Simplify your workout

MuscleWiki is a fitness app with a comprehensive exercise library that includes videos and written instructions for over 2000 exercises. With a simple and intuitive bodymap that guides you to exercises for a particular muscle, you can simplify your workout with exercises suitable for beginners...

musclewiki.com

MuscleWiki - Simplify your workout

MuscleWiki is a fitness app with a comprehensive exercise library that includes videos and written instructions for over 2000 exercises. With a simple and intuitive bodymap that guides you to exercises for a particular muscle, you can simplify your workout with exercises suitable for beginners...

musclewiki.com

Göğüse hangisini eklediysen ekstra olarak buna diğerini ekle

MuscleWiki - Simplify your workout

MuscleWiki is a fitness app with a comprehensive exercise library that includes videos and written instructions for over 2000 exercises. With a simple and intuitive bodymap that guides you to exercises for a particular muscle, you can simplify your workout with exercises suitable for beginners...

musclewiki.com

MuscleWiki - Simplify your workout

MuscleWiki is a fitness app with a comprehensive exercise library that includes videos and written instructions for over 2000 exercises. With a simple and intuitive bodymap that guides you to exercises for a particular muscle, you can simplify your workout with exercises suitable for beginners...

musclewiki.com

MuscleWiki - Simplify your workout

MuscleWiki is a fitness app with a comprehensive exercise library that includes videos and written instructions for over 2000 exercises. With a simple and intuitive bodymap that guides you to exercises for a particular muscle, you can simplify your workout with exercises suitable for beginners...

musclewiki.com

MuscleWiki - Simplify your workout

MuscleWiki is a fitness app with a comprehensive exercise library that includes videos and written instructions for over 2000 exercises. With a simple and intuitive bodymap that guides you to exercises for a particular muscle, you can simplify your workout with exercises suitable for beginners...

musclewiki.com

MuscleWiki - Simplify your workout

MuscleWiki is a fitness app with a comprehensive exercise library that includes videos and written instructions for over 2000 exercises. With a simple and intuitive bodymap that guides you to exercises for a particular muscle, you can simplify your workout with exercises suitable for beginners...

musclewiki.com

MuscleWiki - Simplify your workout

MuscleWiki is a fitness app with a comprehensive exercise library that includes videos and written instructions for over 2000 exercises. With a simple and intuitive bodymap that guides you to exercises for a particular muscle, you can simplify your workout with exercises suitable for beginners...

musclewiki.com

 

[pendragon]

pek bi yararı olurmu bilmem fakat size kendi programımı söyleyeyim

sabahları genellikle aç karna
3-4 yumurta
100 gr lor peyniri
100 gr yulaf
karıştırıp yiyorum

öğlen elma-muz-ceviz gibi şeyler tüketiyorum

akşam

400-500 gr tavuk göğsü
100-150 gr pirinç
bol yeşillik

akşam öğününü yarı yarıya bölüp öğlende tüketebilirsiniz benim zamanım olmadığından sabah ve akşam olarak tüketiyorum spor öncesi kreatin içiyorum proteini tamamlayamıyorsanız toz kullanabilirsiniz

 

[Yphen]

MuscleWiki - Simplify your workout

MuscleWiki is a fitness app with a comprehensive exercise library that includes videos and written instructions for over 2000 exercises. With a simple and intuitive bodymap that guides you to exercises for a particular muscle, you can simplify your workout with exercises suitable for beginners...

musclewiki.com

MuscleWiki - Simplify your workout

MuscleWiki is a fitness app with a comprehensive exercise library that includes videos and written instructions for over 2000 exercises. With a simple and intuitive bodymap that guides you to exercises for a particular muscle, you can simplify your workout with exercises suitable for beginners...

musclewiki.com

MuscleWiki - Simplify your workout

MuscleWiki is a fitness app with a comprehensive exercise library that includes videos and written instructions for over 2000 exercises. With a simple and intuitive bodymap that guides you to exercises for a particular muscle, you can simplify your workout with exercises suitable for beginners...

musclewiki.com

Ekstra biceps veya triceps

MuscleWiki - Simplify your workout

MuscleWiki is a fitness app with a comprehensive exercise library that includes videos and written instructions for over 2000 exercises. With a simple and intuitive bodymap that guides you to exercises for a particular muscle, you can simplify your workout with exercises suitable for beginners...

musclewiki.com

MuscleWiki - Simplify your workout

MuscleWiki is a fitness app with a comprehensive exercise library that includes videos and written instructions for over 2000 exercises. With a simple and intuitive bodymap that guides you to exercises for a particular muscle, you can simplify your workout with exercises suitable for beginners...

musclewiki.com

MuscleWiki - Simplify your workout

MuscleWiki is a fitness app with a comprehensive exercise library that includes videos and written instructions for over 2000 exercises. With a simple and intuitive bodymap that guides you to exercises for a particular muscle, you can simplify your workout with exercises suitable for beginners...

musclewiki.com

MuscleWiki - Simplify your workout

MuscleWiki is a fitness app with a comprehensive exercise library that includes videos and written instructions for over 2000 exercises. With a simple and intuitive bodymap that guides you to exercises for a particular muscle, you can simplify your workout with exercises suitable for beginners...

musclewiki.com

Göğüse hangisini eklediysen ekstra olarak buna diğerini ekle

MuscleWiki - Simplify your workout

MuscleWiki is a fitness app with a comprehensive exercise library that includes videos and written instructions for over 2000 exercises. With a simple and intuitive bodymap that guides you to exercises for a particular muscle, you can simplify your workout with exercises suitable for beginners...

musclewiki.com

MuscleWiki - Simplify your workout

MuscleWiki is a fitness app with a comprehensive exercise library that includes videos and written instructions for over 2000 exercises. With a simple and intuitive bodymap that guides you to exercises for a particular muscle, you can simplify your workout with exercises suitable for beginners...

musclewiki.com

MuscleWiki - Simplify your workout

MuscleWiki is a fitness app with a comprehensive exercise library that includes videos and written instructions for over 2000 exercises. With a simple and intuitive bodymap that guides you to exercises for a particular muscle, you can simplify your workout with exercises suitable for beginners...

musclewiki.com

MuscleWiki - Simplify your workout

MuscleWiki is a fitness app with a comprehensive exercise library that includes videos and written instructions for over 2000 exercises. With a simple and intuitive bodymap that guides you to exercises for a particular muscle, you can simplify your workout with exercises suitable for beginners...

musclewiki.com

MuscleWiki - Simplify your workout

MuscleWiki is a fitness app with a comprehensive exercise library that includes videos and written instructions for over 2000 exercises. With a simple and intuitive bodymap that guides you to exercises for a particular muscle, you can simplify your workout with exercises suitable for beginners...

musclewiki.com

MuscleWiki - Simplify your workout

MuscleWiki is a fitness app with a comprehensive exercise library that includes videos and written instructions for over 2000 exercises. With a simple and intuitive bodymap that guides you to exercises for a particular muscle, you can simplify your workout with exercises suitable for beginners...

musclewiki.com

Hocam ben program yapmayı vs hiç bir şeyi bilmiyorum

Mesaj otomatik birleştirildi: 16 Mayıs 2023

pek bi yararı olurmu bilmem fakat size kendi programımı söyleyeyim

sabahları genellikle aç karna
3-4 yumurta
100 gr lor peyniri
100 gr yulaf
karıştırıp yiyorum

öğlen elma-muz-ceviz gibi şeyler tüketiyorum

akşam

400-500 gr tavuk göğsü
100-150 gr pirinç
bol yeşillik

akşam öğününü yarı yarıya bölüp öğlende tüketebilirsiniz benim zamanım olmadığından sabah ve akşam olarak tüketiyorum spor öncesi kreatin içiyorum proteini tamamlayamıyorsanız toz kullanabilirsiniz

Hocam programınız güzel fakat kendime göre tam takır program lazım bana ama teşekkürler yinede.

 

[duayen]

başlamadan önce güzel bi ısınma yap kafana göre

1. dumbbell press= ilk iki set 12-15 tekrar, son iki set 8-10 tekrar(4x)

2.flat bench dumbbell fly = ilk üç set 10-12 tekrar, son set 8-10 tekrar(4x)

3 dumbbell .lat pull down=12-15 tekrar(4x)

4.dumbbell Rows= 12-15 tekrar(4x)

5.dumbbell shoulder press=10-12 tekrar(4x)

6.lateral raise= 10-15 tekrar(3x)

7.dumbbell hammer curl= 10-12 tekrar (4x)

8.dumbbell triceps pushdown=10-12 tekrar(4x)

9.squat=10-12 tekrar(4x)

10.lunge, 2-3 tekrar (4x)

al kardeşim benim dumbbell ile yapabileceğin full body programı.
takviye edici gıdaları da sabah güzel bi kahvaltı yaptıktan sonra Vitamin Mineral - Trıbulus - Omega 3 lerini alırsın. spora başlamadan yarım saat önce de Caffein Plus -Beta Alanine - Citrulline Malate bunları kullanıp spora başlarsın, sporun bittikten sonra elinde olan Bigmass - Creatin ini kullan tamamdır.

 

[Yphen]

başlamadan önce güzel bi ısınma yap kafana göre

1. dumbbell press= ilk iki set 12-15 tekrar, son iki set 8-10 tekrar(4x)

2.flat bench dumbbell fly = ilk üç set 10-12 tekrar, son set 8-10 tekrar(4x)

3 dumbbell .lat pull down=12-15 tekrar(4x)

4.dumbbell Rows= 12-15 tekrar(4x)

5.dumbbell shoulder press=10-12 tekrar(4x)

6.lateral raise= 10-15 tekrar(3x)

7.dumbbell hammer curl= 10-12 tekrar (4x)

8.dumbbell triceps pushdown=10-12 tekrar(4x)

9.squat=10-12 tekrar(4x)

10.lunge, 2-3 tekrar (4x)

al kardeşim benim dumbbell ile yapabileceğin full body programı.
takviye edici gıdaları da sabah güzel bi kahvaltı yaptıktan sonra Vitamin Mineral - Trıbulus - Omega 3 lerini alırsın. spora başlamadan yarım saat önce de Caffein Plus -Beta Alanine - Citrulline Malate bunları kullanıp spora başlarsın, sporun bittikten sonra elinde olan Bigmass - Creatin ini kullan tamamdır.

Allah razı olsun hocam teşekkür ederim bu programı haftanın kaç günü yapacağım ağırlıklara kaç ile başlayım bide öğünlerimi neye göre nasıl alayım?

 

[duayen]

Allah razı olsun hocam teşekkür ederim bu programı haftanın kaç günü yapacağım ağırlıklara kaç ile başlayım bide öğünlerimi neye göre nasıl alayım?

bu listede sadece karın ve kardio eklemedim onu sen kafana göre ekleyebilirsin. örnek olarak haftanın 3 günü pazartesi, çarşamba, cuma sabah kahvaltını yaptıktan sonra spor öncesi suplementlerini alıp yapabilirsin. ağırlıkları kaldırabileceğin bir ağırlık olarak ayarla. geliştikçe arttırırsın.

 

[Yphen]

bu listede sadece karın ve kardio eklemedim onu sen kafana göre ekleyebilirsin. örnek olarak haftanın 3 günü pazartesi, çarşamba, cuma sabah kahvaltını yaptıktan sonra spor öncesi suplementlerini alıp yapabilirsin. ağırlıkları kaldırabileceğin bir ağırlık olarak ayarla. geliştikçe arttırırsın.

Ücretli antreman ve öğün programı alsam işe yarar mı gelişim ve öğrenme açısından?