iReps, diario de entrenamiento

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ืžื™ื“ืข ืขืœ ื”ืืคืœื™ืงืฆื™ื” ื”ื–ื•

iReps ื”ื•ื ื”ื™ื™ืฉื•ื ื”ืกื•ืคื™ ืœืžืขืงื‘ ืื—ืจ ื”ืื™ืžื•ื ื™ื ืฉืœืš ื‘ื—ื“ืจ ื”ื›ื•ืฉืจ ๐Ÿ‹๏ธโ€โ™‚๏ธ ื•ืœืขืงื•ื‘ ืื—ืจ ื”ืชืงื“ืžื•ืช ื”ื›ื•ืฉืจ ืฉืœืš ๐Ÿ“ˆ ื‘ืฆื•ืจื” ืคืฉื•ื˜ื” ื•ื™ืขื™ืœื”. ืื™ื“ื™ืืœื™ ืขื‘ื•ืจ ื›ืœ ืจืžื•ืช ื”ืžืฉืชืžืฉื™ื, ืžืžืชื—ื™ืœื™ื ื•ืขื“ ืžืชืงื“ืžื™ื, iReps ืžืืคืฉืจืช ืœืš ืœื”ืงืœื™ื˜ ืคื™ืชื•ื— ื’ื•ืฃ ๐Ÿ’ช ื•ืชืจื’ื™ืœื™ ืื™ืจื•ื‘ื™ ๐Ÿƒโ€โ™‚๏ธ, ื›ืžื• ื’ื ื—ื–ืจื•ืช, ืžืฉืงื•ืœื•ืช ื•-RIR (Repetitions in Reserve). ื”ื•ื“ื•ืช ืœืžืžืฉืง ื”ืื™ื ื˜ื•ืื™ื˜ื™ื‘ื™ ื•ื”ื ื™ืชืŸ ืœื”ืชืืžื” ืฉืœื•, ื”ื•ื ืžื•ืฉืœื ืœื›ืœ ืฉื’ืจืช ื—ื“ืจ ื›ื•ืฉืจ.

ืžืืคื™ื™ื ื™ื ืขื™ืงืจื™ื™ื:
ื™ื•ืžืŸ ืื™ืžื•ื ื™ื: ๐Ÿ—“๏ธ ืฉืžื•ืจ ืชื™ืขื•ื“ ืžืœื ืฉืœ ื›ืœ ื”ืชืจื’ื™ืœื™ื ื‘ื—ื“ืจ ื”ื›ื•ืฉืจ ืฉืœืš, ืžืงื•ื‘ืฆื™ื ืื•ื˜ื•ืžื˜ื™ืช ืœืคื™ ืชืืจื™ืš ื‘ืื™ืžื•ื ื™ื ื”ื™ื•ืžื™ื™ื.
ื”ื™ืกื˜ื•ืจื™ื” ื•ืื‘ื•ืœื•ืฆื™ื”: ๐Ÿ“Š ื‘ื“ื•ืง ืืช ื”ื”ื™ืกื˜ื•ืจื™ื” ืฉืœ ื”ืื™ืžื•ื ื™ื ืฉืœืš ื•ืฆืคื” ื‘ื”ืชืงื“ืžื•ืช ืฉืœืš ื‘ื—ื“ืจ ื”ื›ื•ืฉืจ ื‘ืืžืฆืขื•ืช ื’ืจืคื™ื ืžืคื•ืจื˜ื™ื.
ืฉืชืฃ ื•ืฉื™ื‘ื•ื˜ ืฉื’ืจื•ืช: ๐Ÿค ืฉืชืฃ ืืช ืฉื’ืจื•ืช ื”ื›ื•ืฉืจ ืฉืœืš ืขื ื—ื‘ืจื™ื ืื• ืžืืžื ื™ื ื•ืฉื›ืคืœ ืืช ื”ืฉื’ืจื•ืช ื›ื“ื™ ืœื”ืชืื™ื ืจืง ืืช ื”ืžืฉืงื•ืœื•ืช ืœืคื™ ื”ืฆื•ืจืš.
ืฉืขื•ืŸ ืขืฆืจ ืžืฉื•ืœื‘: โฑ๏ธ ืฉืœื•ื˜ ื‘ื–ืžืŸ ื”ืžื ื•ื—ื” ืฉืœืš ื‘ื™ืŸ ืกื˜ื™ื ืขื ืฉืขื•ืŸ ื”ืขืฆืจ ื”ืžืฉื•ืœื‘.
ืฉื’ืจื•ืช ืฉื ื•ืฆืจื• ื‘ื™ื ื” ืžืœืื›ื•ืชื™ืช: ๐Ÿค– ืชืŸ ืœื‘ื™ื ื” ื”ืžืœืื›ื•ืชื™ืช ืฉืœ iReps ืœืขื–ื•ืจ ืœืš ืœื™ืฆื•ืจ ืฉื’ืจื•ืช ื—ื“ืจ ื›ื•ืฉืจ ืžื•ืชืืžื•ืช ืื™ืฉื™ืช ืฉืžืชืื™ืžื•ืช ืœืžื˜ืจื•ืช ืฉืœืš.
iReps ืžืœื•ื•ื” ืื•ืชืš ื‘ื›ืœ ื”ืื™ืžื•ื ื™ื ืฉืœืš, ื•ืขื•ื–ืจืช ืœืš ืœื ื”ืœ ื™ื•ืžืŸ ืื™ืžื•ื ื™ื ื‘ื—ื“ืจ ื›ื•ืฉืจ ื‘ื›ืœ ืžืงื•ื ืฉืืชื” ื”ื•ืœืš. ๐Ÿ—‚๏ธ

ื›ืœ ื”ื ืชื•ื ื™ื ืฉืœืš ืžืื•ื—ืกื ื™ื ื‘ืขื ืŸ โ˜๏ธ, ื ื’ื™ืฉ ืžื›ืœ ืžืงื•ื, ืžื” ืฉืžื‘ื˜ื™ื— ืฉืœืขื•ืœื ืœื ืชืื‘ื“ ืžืขืงื‘ ืื—ืจ ื”ื”ืชืงื“ืžื•ืช ื‘ื—ื“ืจ ื”ื›ื•ืฉืจ ืฉืœืš.

ื”ืžืžืฉืง ื”ืื™ื ื˜ื•ืื™ื˜ื™ื‘ื™ ื•ื”ืงืœ ืœืฉื™ืžื•ืฉ ืฉืœื ื• ืžืืคืฉืจ ืœืš ืœื”ืชืžืงื“ ื‘ืžื” ืฉื—ืฉื•ื‘ ื‘ืืžืช: ืฉื™ืคื•ืจ ื”ื‘ื™ืฆื•ืขื™ื ืฉืœืš ื‘ื—ื“ืจ ื”ื›ื•ืฉืจ ๐Ÿ…. ื‘ื ื•ืกืฃ, ื ื™ืชืŸ ืœื”ืชืื™ื ืืช ื”ืืคืœื™ืงืฆื™ื” ืœืฆืจื›ื™ื ื”ืกืคืฆื™ืคื™ื™ื ืฉืœืš.

iReps ืžืชืืคื™ื™ื ืช ื‘ืคืฉื˜ื•ืช ืฉืœื”, ื‘ื”ื™ื•ืชื” ื—ื™ื ืžื™ืช ืœื—ืœื•ื˜ื™ืŸ ื•ืœืœื ืคืจืกื•ืžื•ืช ๐Ÿšซ, ื‘ื ื•ืกืฃ ืœื”ืฆื™ืขื” ืืคืฉืจื•ืช ืœื™ืฆื•ืจ ืฉื’ืจื•ืช ื‘ื—ื“ืจ ื›ื•ืฉืจ ื‘ืขื–ืจืช ื‘ื™ื ื” ืžืœืื›ื•ืชื™ืช. ื–ื”ื• ื›ืœื™ ื—ื™ื•ื ื™ ืœื›ืœ ืžื™ ืฉืจื•ืฆื” ืœืฉืคืจ ืืช ื”ื‘ื™ืฆื•ืขื™ื ืฉืœื• ื‘ื—ื“ืจ ื”ื›ื•ืฉืจ ๐Ÿ†.

ืื ืืชื” ืžื›ื™ืจ ืืคืœื™ืงืฆื™ื•ืช ื›ืžื• Gymbook, Gymrun, Freeletics, Wpgym, Fitkeeper, Jefit, FitAI, FitNotes ืื• Hevy, iReps ื”ื•ื ื‘ืฉื‘ื™ืœืš.

iReps ื”ื™ื ื”ืืคืœื™ืงืฆื™ื” ื”ืื•ืœื˜ื™ืžื˜ื™ื‘ื™ืช ืœืขืงื•ื‘ ืื—ืจ ื”ื”ืชืงื“ืžื•ืช ืฉืœืš ื‘ื—ื“ืจ ื”ื›ื•ืฉืจ. ื”ื•ืจื“ ืื•ืชื• ืขื›ืฉื™ื•! ๐Ÿ“ฒ
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14 ื‘ื™ื•ืœื™ 2025

ืื‘ื˜ื—ืช ื ืชื•ื ื™ื

ื›ื“ื™ ืœืฉืžื•ืจ ืขืœ ื”ื‘ื˜ื™ื—ื•ืช ืฆืจื™ืš ืงื•ื“ื ื›ืœ ืœื”ื‘ื™ืŸ ืื™ืš ื”ืžืคืชื—ื™ื ืื•ืกืคื™ื ื•ืžืฉืชืคื™ื ืืช ื”ื ืชื•ื ื™ื ืฉืœืš. ื ื•ื”ืœื™ ืคืจื˜ื™ื•ืช ื”ื ืชื•ื ื™ื ื•ืื‘ื˜ื—ืช ื”ื ืชื•ื ื™ื ืขืฉื•ื™ื™ื ืœื”ืฉืชื ื•ืช ื‘ื”ืชืื ืœืฉื™ืžื•ืฉ, ืœืื–ื•ืจ ื•ืœื’ื™ืœ ื”ืžืฉืชืžืฉ. ื”ืžืคืชื— ืกื™ืคืง ืืช ื”ืžื™ื“ืข ื”ื–ื” ื•ื”ื•ื ืขืฉื•ื™ ืœืขื“ื›ืŸ ืื•ืชื• ืžื“ื™ ืคืขื.
ืœื ืžืชื‘ืฆืข ืฉื™ืชื•ืฃ ื ืชื•ื ื™ื ืขื ืฆื“ื“ื™ื ืฉืœื™ืฉื™ื™ื
ื”ืืคืœื™ืงืฆื™ื” ื”ื–ืืช ืขืฉื•ื™ื” ืœืืกื•ืฃ ืืช ืกื•ื’ื™ ื”ื ืชื•ื ื™ื ื”ืืœื”
ืคืจื˜ื™ื ืื™ืฉื™ื™ื ื•ื‘ืจื™ืื•ืช ื•ื›ื•ืฉืจ
ื”ื ืชื•ื ื™ื ืžื•ืฆืคื ื™ื ื‘ื–ืžืŸ ื”ื”ืขื‘ืจื”
ื‘ืืคืฉืจื•ืชืš ืœื‘ืงืฉ ืฉื ืชื•ื ื™ื ื™ื™ืžื—ืงื•

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