Comeback Protocal Week 2
ผ่านไป 1 สัปดาห์ ฤทธิ์ยากดประสาทยังมีอยุ่ ทำให้ซ้อมค่อนข้างลำบาก Focus ลำบาก ,Mood Swing ,กล้ามเนื้อสั่นไปหมด มีความเฉื่อยชาจากฤทธิ์ยา แต่พยายามลากตัวเองไปออกกำลังกายให้ได้ทุกครั้งที่มีโอกาส ไม่ว่าจะเวทหรือคาดิโอ
อาหาร : หลักๆยังคงรับประทานอาหารกล่องจาก DinoPao Kitchen วันละ 3 กล่องอยู่ และ Whey Protein 2 Scoop ผมไม่ค่อยคิดว่าทานตอนไหน แค่ในวันนั้นทานให้ครบที่ตั้งเอาไว้ เช่นบางวันตื่นมารู้สึกไม่อยากทานอะไร ก็กินแค่ Whey แต่ถ้าตื่นมาหิวเลยก็ทานอาหารกล่องเลย แล้วแต่
ออกกำลังกาย : ใช้ตาราง Hero Training System อยู่ เริ่มไต้กลับขึ้นมาได้เบาๆ Bench Press กลับมาข้างละ 15kg , Overhead Press ได้ข้างละ 10kg , Deadlift บาร์เปล่าตอนแรกหนัก ตอนนี้เรื่มได้ข้างละ 20kg โหนบาร์จาก 1 ทีก็เริ่มได้ประมาณ 6 ที Muscle Memory กลับมาไวอยุ่
อาหารเสริม : วิตามินยังจัดหนักอยู่เหมือนโพสแรก อัดเยอะมาก ทานหลังมื้อเช้า ต้องเรียกให้ร่างกายกลับมาปกติให้ไวที่สุด
Anabolic : สัปดาห์นี้จะเพิ่ม Primobolan Enanthate ขึ้นมาเป็น 500mg ต่อสัปดาห์ ใช้ Pharma Grade เท่านั้น คุณภาพดีกว่า Generic มาก ถูกออกแบบมาให้มนุษย์ใช้เพิ่มกล้ามเนื้อในช่วง Muscle Wasting อยู่แล้ว
Anavar ลองลดลงมาเหลือ 30mg ต่อวัน และใช้ 50mg ต่อวันเฉพาะวันที่เล่น Chest และ Back (Pump + Anabolic Effect)
Clen ลดลงเหลือ 40mcg และ T3 ลดลงเหลือ 25mcg เนื่องจากเพิ่ม Primobolan ขึ้นมา และ ตัว Primobolan มีคุณสมบัติจับกับ Fat Adipose Tissue เพื่อเบินทิ้งอยู่บ้าง ทำให้ไม่จำเป็นต้องอัด Fat Burner เยอะ ลด Side Effect ลง
หุ่นเปลี่ยนแปลงเริ่มเห็นตั้งแต่ Week แรก ชัดเจนก่อนคือ Trapezius เริ่มกลับขึ้นมาน่าจะจาก Primobolan วิ่งไปจับ Androgen Receptor บริเวณนี้ + กลับมาซ้อม + กิน ไขมันรอบทองเริ่มลดลง ที่ลงเยอะน่าจะเป็นบริเวณใบหน้าและขา ที่คาดิโอวันละ 2 ชั่วโมง
ติดตามตอนต่อไปได้ใน Week 3 นะครับผม
ขอบคุณทุกท่านครับ
#heroathletes
#comeback
同時也有6部Youtube影片,追蹤數超過477的網紅Victor Tsui,也在其Youtube影片中提到,Today we have a full upper body workout targeting your arms, back, chest and shoulders! For those lucky enough to have gyms still open to them, this i...
「overhead press muscle」的推薦目錄:
- 關於overhead press muscle 在 Facebook 的最讚貼文
- 關於overhead press muscle 在 Kenneth Strength Training - 盧恩澤教練 Facebook 的最佳貼文
- 關於overhead press muscle 在 Kenneth Strength Training - 盧恩澤教練 Facebook 的精選貼文
- 關於overhead press muscle 在 Victor Tsui Youtube 的最佳解答
- 關於overhead press muscle 在 Joanna Soh Official Youtube 的最讚貼文
- 關於overhead press muscle 在 健人蓋伊 Youtube 的最佳貼文
overhead press muscle 在 Kenneth Strength Training - 盧恩澤教練 Facebook 的最佳貼文
I always get asked “What is the BEST exercise to build muscle?”
Honestly, I don’t know what’s the BEST.
I know your program should involve all of the basics.
Here Are Top 10 Exercises For Building Muscles:
• Back Squat - high bar back squat, low bar back squat, front squat, box squat, safety bar squat
• Deadlift - conventional, sumo, deficit, snatch grip
• Pull-ups - chin-ups with the supinated grip, neutral grip, pronated grip, gymnastic rings chin-ups
• RDL - clean grip and snatch grip RDL, standing good morning, seated good morning
• Overhead Press - barbell and DB, Arnold press, smith machine press
• Bench Press - barbell and DB press, flat, inclined bench and declined press
Bonus tips:
If you cannot feel your chest when you're doing bench press, please start from cable chest flye.
• Lat Pull Down - any kind of grip, also including seated row
• Split Squat - also including lunges, Bulgarian squat
• Inclined Leg Press - also including hack squat
• Dips - parallel bar dips and gymnastic rings dips
Your job is to master the basic skills but not finding fancy exercises and fad programs.
ft with 來自香港的私人健身教練 Roy Chan 
Online Coaching 網上訓練
#AskKenneth #TeamKenneth #Mentorship
#personaltrainers #VancouverPersonalTrainers #RichmondPersonalTrainers
#OnlineCoaching #OnlineFitnessCoaching #gym #溫哥華私人健身教練 #列治文私人健身教練 #網上訓練 #線上訓練 #musclereal
overhead press muscle 在 Kenneth Strength Training - 盧恩澤教練 Facebook 的精選貼文
Top 8 Tips For Natural Body-building
8個自然健美提示
1️⃣ Set a Goal & Follow the program 定下目標,根據訓練計劃去訓練
First of all, you must set a date and an achieved goal, then your coach will design a game plan for you. Without a goal is like you drive to somewhere without a destination.
Without a GOAL, you will get lost when you are training.
You will lose motivation and feel depressed.
2️⃣ Focus on form, techniques & tempo 集中姿態、技術和節奏訓練
If you are not the Pro-bodybuilders, don’t copy their Youtube videos to train.
You should learn how to train properly with good form, perfect techniques.
What I learned from Strength Sensei (Charles Poliquin) is TEMPO training.
Especially body-building (hypertrophy type) training, you must learn how to lower down the weight slowly (eccentric phase). Loading the muscle with maximum tension is vital of the body-building.
3️⃣ Focus on compound exercises
集中複雜性動作訓練
As Charles said you should focus on the bang-for-buck exercises like back squat, front squat, deadlift, chin-ups, overhead press...
Of course, you should prioritise your weaklinks. If your posterior chain is your weaklink, you should focus on RDL, rack pull, low bar back squat, back extension...
4️⃣ Lift heavy 重量訓練
Folks, please focus on the Progressive Overloading once you managed the form, techniques and tempo. Lifting the same weight or reps every month doesn’t build your muscles.
You should focus on high-intensity training like 5-8 rep range.
Only focus on 5lb lateral raises doesn’t build your delts.
5️⃣ Train harder than you expected 努力訓練,超出自己所想像的
There is no easy way out! Period.
6️⃣ Posing practice
健美Posing 練習
You may not go to compete the bodybuilding competition, but you should learn bodybuilding posing techniques.
• Better connection between the mind and the muscle
• Increase muscle hardness.
7️⃣ Nutrition 卡路里及macros控制
If you are preparing for the photoshoot, please focus on the calorie deficit.
You can apply Reverse Dieting after the photoshoot in order to reboot the metabolism and increase muscle mass.
8️⃣ Sleep 睡眠質素
Sleep is the secret weapon! No need to explain.
#AskKenneth #TeamKenneth
overhead press muscle 在 Victor Tsui Youtube 的最佳解答
Today we have a full upper body workout targeting your arms, back, chest and shoulders! For those lucky enough to have gyms still open to them, this is a perfect workout for you!
Grab a set of light to medium dumbbells to push your body for 8-12 reps. It should feel difficult by the last few reps of each exercise, that's when you know you've chosen the right weight for the exercise. If you don't have any dumbbells, try to find alternatives to use at home.
This is a 45 min - 1 hour workout depending on your rest times and number of sets. Do this 3 times a week along with your other workouts, cardio and strict dieting, to help achieve your fat loss & muscle building goals. If you do this properly, this will help with your body transformation, build a lean and defined upper body in 8-12 weeks!
Workout:
Superset #1
1:02 - Dumbbell Chest Press
1:29 - Skull Crushers
Superset #2
2:09 - Seated Shoulder Press
2:34 - Standing Bicep Curls
Superset #3
2:57 - Chest Support Row
3:27 - Incline Bicep Curls
Superset #4
3:59 - Seated Side Raises
4:26 - Overhead Single Arm Tricep Extensions
Film Location: Ritz Carlton Hong Kong 118th Floor Fitness Centre
#upperbody #workouts #fitness #vtfit #
Last Video: Full Body Home Workout - https://bit.ly/everdayworkout
STAY TUNED for more FREE full workout programs coming soon to my Youtube channel and website!
SUBSCRIBE for more FREE workouts:
https://www.youtube.com/channel/UCoX0XNAjl93XVd26cg2KpDg?sub_confirmation=1
FOLLOW me on:
https://www.instagram.com/victortsui/
Website:
https://www.vtfitspace.com/
FREE Programs Playlist:
https://www.youtube.com/playlist?list=PL5xClT_AK2tMGxxVpIrz_Z1ek1IbALQyp
Disclaimer: Before you start your workout, please make sure you are in good health and physical wellbeing. Consult with a doctor before beginning any exercise programs. If you are sick or injured, please consult your physician or doctor to seek professional advice before performing any of these programs. By performing any workout exercises, you are doing them at your own risk. I will not be responsible or liable for any injury sustained as a result of my workout videos or programs. To avoid injuries during a workout, please perform each exercise with correct form. Make sure you are in a safe and controlled environment while you are working out.
Results are not 100% guaranteed, the best results are from following a program suited for you and a diet to control your daily caloric intake, whether it be a deficit or surplus. Keep in mind results don’t come overnight and it takes discipline, determination and most importantly time for your body to change and adapt to what you’re trying to achieve. You may feel muscle pain (DOMS) from doing these workouts depending on your level of fitness and past history with working out. This is normal and you can choose to take proper rest for your muscles to recover. I am here to help show different types of workouts that may help different people achieve their goals, whether it is inside a gym or not. Again, workout safely the top priority is your health and safety.
overhead press muscle 在 Joanna Soh Official Youtube 的最讚貼文
SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Beginner Low Impact Overweight Cardio: https://youtu.be/f4ploouAfWI
How to Use Basic Gym Equipment: https://youtu.be/MBM5XN-PE7s
How to Perform Proper Warm-up & Cool Down: https://youtu.be/3gdyXUlp6-A
8-Minute Low Impact Chair Exercises: https://youtu.be/245OcCk8hIk
So much fun, because I got to film with my mum!!! Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive
Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 8 years of experience.
________________
Stay connected and follow me:
Joanna Soh:
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(Subscribe to my website for printable workouts & recipes)
https://www.instagram.com/hernetwork.tv/ https://www.facebook.com/hernetwork.tv/
________________
No matter what age you're at, it's never too late to get active and look after your well-being. I've created a series of really simple and easy to follow beginner exercises for those of you who are 50 and above.
Do you know that after the age of 30, you start to lose 3 - 5% of muscle mass every decade if you're physically inactive? That can lead to weight gain, and a lot of other health issues as you age.
Strength training is an extremely important aspect of your well being as it helps to main muscles mass, strength your bones, protect your joints and prevent any unwanted injuries.
Repetitions: 12 - 15 each exercise
Sets: 2 - 3
Total Workout Time: 20 - 30 mins
Equipment: One pair of medium weight dumbbells, 3 - 5kgs each
Estimated Calories Burned: 150 - 200 Cals
EXERCISES
1) Squat to Chair
2) Seated Overhead Press
3) Tricep Extensions
4) Bird Dog
5) Modified Push-up
6) Hip Bridge
7) Dead Bug
8) Plank
________________
MORE WORKOUT VIDEOS TO GUIDE YOU THROUGH YOUR JOURNEY
-
Beginner Fat Burning Morning Workout
https://youtu.be/1fDHrKRqy34
-
How to Lift Dumbbells to Lose Weight (Gym Training)
https://youtu.be/70GpsTPeNFs
-
Burn Back Fat & Bra Bulge (4 Exercises)
https://youtu.be/Cljf5O_3vIs
-
Kickboxing to Lose Flabby Arms / Bingo Wings (No Equipment)
https://youtu.be/hDLRNuezpZA
-
4-Week Toning Butt & Abs Challenge
https://youtu.be/5rReZm8uDM0
-
Gentle Morning Yoga Stretches to Feel Energized
https://youtu.be/Ib1e_eOFZRo
-
30-Minute HIIT Yoga for Slimmer Legs
https://youtu.be/MWpNoFdGh4Q
-
30-Minute Beginner HIIT Yoga for Stronger Core
https://youtu.be/FxJ3VWscT3I
-
Here's the complete playlist to more than 50 videos:
https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm
overhead press muscle 在 健人蓋伊 Youtube 的最佳貼文
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overhead press muscle 在 The Overhead Press Hypertrophy Guide - Outlift 的相關結果
Finally, pressing overhead also works several important postural muscles, such as our serratus anterior and external rotator muscles ( ... ... <看更多>
overhead press muscle 在 5 Benefits of the Overhead Press | BarBend 的相關結果
2. Bigger Shoulders ... The prime movers in the overhead press are the anterior and medial deltoids — posterior deltoids get some love too, as ... ... <看更多>