Squat hakkında herşey !!!

GMelan .!.:

İleri de bu sayılar size çok az gelecek göreceksiniz.. Allah bağışlasın yavrularınızı :)

Genişletmek için tıkla...

GMelan .!.:

Neler yapılacağını, nasıl yapılacağını ilk sayfamda belirttim 1'iinci sayfada yer alıyor. Takvimi uygulayiniz. Takvim bittikten sonra 22 sayfada belirttiğim squat çeşitlerini yapınız. Tabi bunlardan önce yağ için cardio yapmaniz lazım örneğin; "kkoşu, bisiklet" vs... beslenmene çok dikkat et şeker hamur çikolata hemen etki ediyor maalesef kalçaya..

Gün daha yeni doğuyor bana... Günaydınnnnn :))))

Genişletmek için tıkla...

sudioz .!.:

Allah bağışlasin cnm benimde iki oğlum var 6 ve 4.
Bencede sonuna kadar burdayiz :)))
Benim dinlenme gününde daha ağriyordu, geçti artik, alışti galiba kaslar artik, ama yinede 80i bikerede yapamadim.
Bence değişim mutlaka olacaktir. Burda yapan arkadaşlarin fotolari beni çok etkiledi yoksa bukadar hırslanmazdım


amın canım cumlemızın çocuklarını. bugun cok ağrıyor bacaklarım. yarın 70 tane wooww. 250 yı bende dusunemıyorum. baklaım. deneyip görcez.

Genişletmek için tıkla...

GMelan .!.:

Benim çocuk yapasım geldi ya. Spor çok eğlenceli olurdu :)

Genişletmek için tıkla...

busemk .!.:

Gmelan yine benn:)
Ben ilk sayfadaki takvimi göremiyorum malesef cepten giriyorum ve açılmıyor bana özelden atma şansın varmı?
Dün 30 yaptım yürüyüşde yaptığım için sanırım ilk günkü kadar ağrımıyor artık bacaklarım takvime başlamak istiyorum,yardımların için teşekkürler.

Genişletmek için tıkla...

GMelan .!.:

Rica ederim ne demek.. Takvim bu:
http://data:image/jpeg;base64,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fainthope .!.:

Başarına hayran kaldım ya çok hoşuma gitti bana motivasyon oldun. Bende hemen kalkıp spor yapmak istiyorum fakat nerden başlıcağımı bilmiyorum. Ben 1.55 boyunda 67 kiloyum çokkkk fazla kilom var bunları verip squata başlıcam seninki kadar güzel popo istiyorum Ben kilo vermek için hangi egzersizi yapmalıyım kardiyo düşünüyorum fakat sanki o sıkılaştırıyo yağlarımı bedenimde hapsetmek istemiyorum. Zumba yada aerobik falan yaparak vereyim kardioyaya yavaşca başlayayım hem kilo vermem devam eder hem sıkılaşırım diyorum. Ben böyle düşündüm sen ne dersin acaba bana bi el atıver Bide zumba veya aerobik tarzı haraketli egzersizler kilo vermeme yardım eder mi hem zumbaya hem kardiyo egzersizlerine aynı anda mi başlasam 30 dk ondan 30 dk ondan gibi gibi... Ayy çok konuştum kafam çok karışık senin önerilerini büyük bi merakla bekliyorum

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Axelia .!.:

Ben bir şey soracağım, yıllarca spora dair herhangi bir eylemde bulunmamış biri squata başladığında, kilo vermez mi? vücut farklı bir hareket yapıyor ya sonuçta? özellikjle de bu kişi hep oturan biri ise?


Nolur verir de !!! Vücudum şekillensin ama azıcık da kilo vereyim 4-5 kilo yeter yahu!

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sudioz .!.:

ben 65 den sonra başlayamadım arkadaslar. ankaradan babam geldi gitti. yogun bi hafta gecirdim.hala da kendime gelemedim. Gmelan cigim. sıfırdan mı başlamam gerekıyor şimdi. cok tembelim bu aara cokk

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GMelan .!.:

Boy 1.55 kilo 67 hm.. çok fazla.. yani epey fazla. Aerobik step vs uzak dur. Kalp sorunu olabilir ne olur ne olmaz. Yağ yakımı için hafif tempolu yürüyeceksin. Yürü su iç. Yürü su iç ve beslenmene çooook dikkat et !! Zamanla yağ oranın düşecek vücudunun sarktığını gördüğün an direk aerobik zumbaya başlaman gerek. Çünkü bu kilo ile maalesef zumba ve aerobik önermiyorum.

Kilo vermez. Squat vücudu şekillendirir. Vücudunda ne kadar yağ varsa o yağa göre şekil verir. Ama yakmaz yağları. Eğer ki hem kilo verip hemde vücudun şekillensin istiyorsan squattan önce dakika cardıo yapmanı öneririm. Cardıo sonrası direkt squat yaparsan hem yağ yakımını kolaylaştırıp kilo verirsin hemde vucudun inanılmaz şekle girer. :)


Maalesef son yazılanları çooook yeni görüyorum. Hatta şimdi görüyorum. Bildirim bile alamıyordum.
Hayır hayır tekrar başlamana gerek yok. Sayıları ne kadar arttırıyorsan ona göre yap. Yeter ki yap yani hiç yapamazsan bile günde tane yeter.

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sudioz .!.:

bu ara da diğer topiktekile r zayıflattıgınıyazıyor. agırlıkla çalışmak gerekiyor demişler. Gmelancıgım sen ne diyorsun nasıl yapayım.

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sudioz .!.:

cok sagol canım benim. benim yag oranım çok duşuk çıkmıştı diyetısyene gittiğimde şuan durm farklı değildir sanırım.o zaman ben bir aylık sugatı tamamlayıp. sonrasında destegini almaya devam edeyim. en son 65 di. yarın 70 le devam edeyim mı ne dersin.gmelan cigim yapımı gördn belin gitmesi lazım ve bacaklar biliyorsun. cok mutsuzum bu konuda acok.

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