Son kullanma tarihi geçmiş, bayatlamış bir tarayıcı kullanıyorsanız. Mercedes kullanmak yerine tosbaya binmek gibi... Websiteleri düzgün görüntüleyemiyorsanız eh, bi zahmet tarayıcınızı güncelleyiniz. Modern Web standartlarını karşılayan bir tarayıcı alternatifine göz atın.
Evet beyler başlıkda da belirttim 2 hafta sürem var ve yağ yakmayı amaçlıyorum yakabildiğim kadar. Size şu kiloya düşcem gibi bir hedef vermiyorum veya yağ oranım şu olacak gibi, 2 haftalık sıkı bir programla yakabileceğim yağı yakmak istiyorum. Uzun zamandır fitness yapıyorum ama yiyip içip kas çalışıyorum kardiyo yapmıyordum doğru düzgün. Bilgili birileri varsa bir beslenme programı ile bir antrenman yazabilir mi bana? Teşekkürler şimdiden.
Başkan ben 181 boy 70 kilo olarak 2 hafta önce bi gyme başladım şuan kilom 77 ve kardiyo olarak sadece ağırlık öncesi koşuyorum. Günlük yakşalık 300 gr tavuk döner. 1 ölçek(22gr protein) optimum whey kullanıyorum aralarda atıştırıyorum abur cubur. başlangıçta vücudum bayağı bi yağlı görünüyodu şuan üstteki 2 karın kasım tamamen çıktı bence kardiyo ile uğraşma oranlarımız çok yakın benim gibi yap sende bence ayrıca ZeroShot karnitin alabiliyorsan al ben 3 antrenmandır kullanıyorum.
Hocam yorum için teşekkürler. Zaten proteine ağırlık verip çalışmalara başladım. Fakat roaccutane adlı bir ilacı kullandığım için protein tozumu yada herhangi bir supplementi kullanamıyorum. Tavuk göğsü, yumurta falan yiyip antrenman yapıyorum umarım yağ yakarım.
Sana tavsiyem ağırlık antremanından sonra hızlı tempo yürüyüş yapman. Emin ol ağırlık öncesi koşmaktan daha fazla yağ yaktırır. Yanına bide 10-15 dakka bisiklet eklersen müthiş olur. Son olarak karbonhidrat tüketimini de minimuma indirebilirsen ( birden kesme yavaş yavaş ) iyi yağ yakabilirsin.
kendi programımdan önerdiğim bir kaç hareket. Eve gidip duş alıp çıktıktan sonra bile terlemeye devam ediyorum bu hareketlerden sonra
Barfixte mideye kaldırış 3 x MAX +
Mekik 3x MAX
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
3x 30 Saniye plank
BU YUKARIDAKİ 3 HAREKETİ SÜPER SET ŞEKLİNDE UYGULA ( yeterli gelmezse 4 sete çıkar , o da yeterli gelmezse ..) ...tüm hareketler bittikten sonra ek hareket Cable Oblique Twist ( sağ ve sol için 10'ar tekrar 3 set )
Sana tavsiyem ağırlık antremanından sonra hızlı tempo yürüyüş yapman. Emin ol ağırlık öncesi koşmaktan daha fazla yağ yaktırır. Yanına bide 10-15 dakka bisiklet eklersen müthiş olur. Son olarak karbonhidrat tüketimini de minimuma indirebilirsen ( birden kesme yavaş yavaş ) iyi yağ yakabilirsin.
kendi programımdan önerdiğim bir kaç hareket. Eve gidip duş alıp çıktıktan sonra bile terlemeye devam ediyorum bu hareketlerden sonra
Barfixte mideye kaldırış 3 x MAX +
Mekik 3x MAX
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
3x 30 Saniye plank
BU YUKARIDAKİ 3 HAREKETİ SÜPER SET ŞEKLİNDE UYGULA ( yeterli gelmezse 4 sete çıkar , o da yeterli gelmezse ..) ...tüm hareketler bittikten sonra ek hareket Cable Oblique Twist ( sağ ve sol için 10'ar tekrar 3 set )
