Witam, Przez najblizszy tydzien dokonujesz wysokointensywny deloding. 5 dni treningowych. One lift per day. Rampa 5 powtorzen, z atakiem na 1 RM. To wazne bo w nastepnym mikrocyklu bedziesz pilowal rozszerzona w dosc specyficzny sposob Rampe 4. Plaska, Wioslo, Przysiad, RDL, Push press. Nastepnie, Uloz dla kazdego dnia cwiczenia w kolejnosci, [...]
[...] are promoting completely different way of fighting, while we can use competitions to promote the yiquan character? Because the level of those well established tournaments is higher? But this would be good reason only if you want to give up your art, and switch to training for those tournament rules. In most cases trying to do both would mean that [...]
Drązekm -wysłałęm już Twoje zamówienie,porozmawiam z Markiem w Poznaniu ,właściwie to nawwt prędzej-może coś z koszulek przywiezie ,jak będą mieli. Napisz na priv o jakie rozmiary chodzi. Dziś temperatury ujemne jest - 3 stopnie i odczuwalny wiatr-stąd Kick High od Iron Horse dziś jako przedtreningówka -i rozgrzewa i mobilizuje. Tak przy [...]
[...] lack of top-notch guard play. Sonnen's greatest strength, however, is also his greatest weakness. He is, by all intents and purposes, his own worst enemy. Driving such a high pace from guard while simultaneously not playing safe from a traditional jiu-jitsu perspective, he has often found himself on the wrong end of a submission. There are [...]
Czwartek Day 4. Back & Triceps HEAVY LIFTS A1. Wiosło hantla Week 1: 4 x 6 47-57-60-60 Week 2: 3 x 6, 1 x 4 47-60-60-65 Week 3: 2 x 6, 2 x 4 47-60-65-70 A2. ½ wyciskanie leząc Week 1: 4 x 6 80-93-109-109 Week 2: 3 x 6, 1 x 4 95-100-110-115x4 Week 3: 2 x 6, 2 x 4 95-105-115x4-115x4 MDS plecy B1. ściąganie drązka z gory szeroko 8-10 reps B2 [...]
[...] Hari as an individual who is very short-tempered, indulges in vulgar power display, and demonstrates aggressive and intimidating behavior which is characterized by a high "do-you-even-know-who-I-am caliber". Late October 2012, an indictment was handed to Hari in his holding cell, which contained nine criminal charges against Hari: eight [...]
Day 6. Shoulders HEAVY LIFTS A1. Seated DB press Week 1: 4 x 6 25-30-30-30 A2. DB shrugs Week 1: 4 x 10 25-30-30-30 • Go back and forth between A1 and A2. There is 120 seconds between both exercises MECHANICAL DROP SHOULDERS COMPOUND B1. High pull same weight; 8-10 10-10-10 B3. Face pull same weight; as many reps as you can 15kg Week 1: 3 sets [...]
Day 6. Shoulders HEAVY LIFTS A1. Seated DB press Week 1: 4 x 6 25-30-30-30 Week 2: 3 x 6, 1 x 4 25-27-33-33x4 A2. DB shrugs Week 1: 4 x 10 25-30-30-30 Week 2: 3 x 10, 1 x 8 25-27-33-33x8 • Go back and forth between A1 and A2. There is 120 seconds between both exercises MECHANICAL DROP SHOULDERS COMPOUND B1. High pull same weight; 8-10 10-10-10 [...]
Znalazlem jeden ciekwy art o Brusie i pozwalam sobie wkleic kilka ciekawych fragmentow (englisz niestety:): "(...)He combined boxing punches, grappling, low and high kicks in a unique style that was criticised vastly by most traditional martial artists at the time. Today all mixed martial artists are training in a similar way." [...]
[...] c. prosty + łokiec + kopniecie -j/w po przechwycie zginam trzymaną nogę partnera, wyprowadzam kopnięcie na tułów, rzucam trzymaną nogę + kolejny middle kick -partner kopie high kicka, zbijam ja jak przy middlu, oddaje c. prosty -j/w przy zbijaniu kopnięcia, "blokuje je" rzucam nogę, oddaje kopnięciem -j/w unikam kopnięcia odchylając się, kontra [...]
[...] standing leg curl 3x15 4. Lying leg curl 4x15 5. Machine hack sq 15/12 3x9 https://youtu.be/vW_DQSbp1D8 6. Leg press 4x20 https://youtu.be/FzPm42BhrIE 7. Leg press feet wide high 4x15 8. Machine single leg glute kick 3x15 Cardio 35 minut na czczo Powrót do miski z drobnymi zamiennikami Czyli np. Aka borecki dzis zamiast ryzu czy tam makaronu [...]
[...] 8 powtórzeń 3 seria 8 powtórzeń Wyciskanie na skosie ujemnym - maszyna 2 serie po 8 powtórzeń Rozpiętki z hantlami na skosie dodatnim 2 serie po 8 powtórzeń Ściąganie linek high to middle 1 seria 10 powtórzeń Prostowanie ramion na wyciągu 2 serie po 10 powtórzeń Wyciskanie francuskie leżąc 1 seria 10 powtórzeń Kick backs 2 serie po 12 powtórzeń [...]