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@executivechefsandy: Chef life 👌👌#cheflife #paratiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii #contenido #usa🇺🇸
Executive chef Sandy 👨🍳💰😈
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Region: US
Tuesday 29 September 2026 20:58:34 GMT
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Melbin corrales cruz :
2026-09-29 21:38:23
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🏋️ 1-2 OYDA 100 KG SHTANTNI QANDAY QILIB SHTANT QILISH KERAK (agar siz 70-80 ga shtanta o'tirsangiz) 1️⃣ Rejim: - Haftada 2 marta shtanta o'ynash (masalan, dushanba + juma) - Bir kun - og'ir (5×5), ikkinchi kun - yengil (3×8-10) 2️⃣ Davomiyligi: - Har hafta shtangaga 2,5-5 kg qo'shing - Agar yaxshi chiqmasa, vaznni 10% ga kamaytiring va yana yuqoriga ko'taring 3️⃣ Texnika (kuchni yo'qotmaslik uchun): - Yelka pichoqlarini birlashtirib, shtangaga bosish - bu kalit - Oyoqlar yerga mahkam tekkan, tos suyagi ko'tarilgan, lekin dumbangizni ko'tarmang - shtanga ko'krak qafasining pastki qismiga tushadi (yo'lak suyaklariga emas!) - Tirsaklarni 45° burchak ostida (yon tomonlarga emas) - yelkalarni himoya qiladi 4️⃣ Yordamchi mashqlar: - Gantel o'ynash (3×8-10) - Dim bilan vazn (3×8) - Yelka barqarorligi uchun egilgan holda shtanga mashqlari 5️⃣ Ovqatlanish va dam olish: - Normadan tashqari +100-200 kkal iste'mol qiling (oqsil har kg tana vazniga 1,8-2 g) - 7-8 soat uxlang — u holda kuch o'smaydi 6️⃣ Psixologiya: - Yondashuvdan oldin 2 marta chuqur nafas oling - Og'irlikni emas, balki harakatni tasavvur qiling - Qo'rqmang. 100 shunchaki raqam, texnika hal qiladi Agar hozir 80 ni bossangiz, 6-8 hafta ichida 100 sizniki bo'ladi. Omad 😉 #зал #креатин #gym #creatorsearchinsights #workingoutformyself
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