Smolov - Russian Squat Routine

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Mayelana nalolu hlelo lokusebenza

I edume Russian routine Squat ezingaba zokuthuthukisa Squat yakho by amakhilogremu angu-100 e-amasonto 13. Smolov wadalwa master Russian Sergey Smolov futhi kamuva weza ukuthandwa ngo-2001 encwadini ethi "Amandla the People Professional".

ISEXWAYISO: Smolov akuyona Wabasaqalayo. Kunconywa ukuthi une okungenani ngonyaka ka weightlifting nakho ngaphambi kokuzama ukuthi le nqubo isihambile, nani kumelwe ube amasu efanele ezimfushane.

Lolu yilona uhlelo lifters abaziyo ukuthi yini kuwufanele ukwenza kuwufanele ukwenza okulungile. Hamba big, noma uhambe ekhaya.

Smolov ihlukaniselwe 4 izigaba:

- Liviki 1-2: Isingeniso Phase
- Liviki 3-6 Base Phase
- Liviki 7-8 Imigodlagodla Phase
- Liviki 9-13 Phase Olukhulu

Full Smolov Tips:

- Musa deadlift lapho nenza isimiso Full Smolov. Deadlifts ngeke aphazamise nge squats yakho.
- Yidla: okungenani 4000 / kcal / day (kuye phezu uhlobo umzimba)
- Sleep: Lena uma uthola kunamandla. Lokubuyisela ngeke kwenzeke uma ungatholi okungenani amahora angu-8 ukulala
- Stretch: Welulekela ngezinsuku ukuphumula kuzovimbela izilimaza, kanye ukukhuthaza amandla futhi alulame isikhathi
- Thola umlingani ukuqeqeshwa

Bonus Izici:

- Ukushintsha Smolov Jr. yakho nowe! Run iyiphi inombolo Smolov Jr. imijikelezo kanye umnyuziki Smolov imijikelezo.
- Never do plate izibalo! Sike kuhlanganisiwe wokubala plate ukuthi uzokutshela lokho amapuleti ukulayisha on bar yakho for lift ngayinye kanye ngokuzenzakalelayo nxazonke izinsimbi yakho.
- Login backup / uvumelanise intuthuko yakho. Ungalokothi ulahlekelwe umsebenzi wakho!

Yini entsha

- User interface improvements

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