Strongway5x5 | Workout routine

ืจื›ื™ืฉื•ืช ืžืชื•ืš ื”ืืคืœื™ืงืฆื™ื”
4.6
130 ื‘ื™ืงื•ืจื•ืช
+10Kโ€
ื”ื•ืจื“ื•ืช
ืกื™ื•ื•ื’ ืชื•ื›ืŸ
ื›ื•ืœื
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš

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

ื”ืฉื™ื˜ื” ื”ื™ื ื”ืžืคืชื— ืœืฆืžื™ื—ื” ืืžื™ืชื™ืช ื‘ื”ืจืžืช ืžืฉืงื•ืœื•ืช.

ืชื›ื ื•ืช ืืกื˜ืจื˜ื’ื™ื”
3 ืื™ืžื•ื ื™ื ื‘ืฉื‘ื•ืข, 45-60 ื“ืงื•ืช ืœืื™ืžื•ืŸ, ืืคืœื™ืงืฆื™ื™ืช ื”ืื™ืžื•ืŸ Strongway 5x5 ื”ื™ื ื›ืžื• ืฉื™ืฉ ืœืš ืžืืžืŸ ื›ื•ื— ืื™ืฉื™ ื•ื”ืจืžืช ืžืฉืงื•ืœื•ืช ื‘ื›ื™ืก.


ื”ืื™ืžื•ืŸ ื”ืžืงื•ืจื™ ื‘ื’ื•ื“ืœ 5x5 ื ื•ืฆืจ ืขืœ ื™ื“ื™ Reg Park
ืชื•ื›ื ื™ืช ืื™ืžื•ื ื™ื ื‘ืฉื™ื˜ื” ื”ื™ืขื™ืœื”. ืจื’ ืคืืจืง ื—ืฉ ืฉืื™ืžื•ื ื™ื ืจื‘ื™ื ื‘ื™ืžื™ื• ื™ืฆืจื• ืื™ืžื•ืŸ ื™ืชืจ, ืื• ืฉื”ื ืœื ืžืชืื™ืžื™ื ืœืžืชื—ื™ืœื™ื.

"ืื ืืชื” ืจื•ืฆื” ืœื”ื™ื•ืช ื’ื“ื•ืœ ื™ื•ืชืจ, ื”ืชื—ื–ืง";

ื‘ืฉืœื‘ ื–ื” ื”ื•ื ื‘ื ื” ืฉื™ื˜ื” ืฉื”ื•ืคืฆื” ืื– ืขื“ ืฉื ืช 2023. ื”-5x5 ืฉืœ Reg Park, ืฉื”ื•ืขืชืงื” ืขืœ ื™ื“ื™ ื“ื’ืžื™ 5x5 ืจื‘ื™ื, ื”ื™ื ื”ืžืงื•ืจื™ืช.


ืื ืืชื” ื›ืืŸ ื›ื“ื™ ืœื”ื•ืจื™ื“ ืืคืœื™ืงืฆื™ื™ืช ื—ื“ืจ ื›ื•ืฉืจ ื›ื“ื™ ืœื”ื’ื‘ื™ืจ ืืช ื”ืฉืจื™ืจ ืื• ืืช ื”ื›ื•ื— ืฉืœืš, ืืœ ืชื—ื›ื” ื™ื•ืชืจ ื•ื”ื•ืจื“ ืืช ื”-5x5 ื”ืžืงื•ืจื™ ืฉืœ Reg Park ืขื›ืฉื™ื• ื›ื“ื™ ืœืงื‘ืœ ืชื•ืฆืื•ืช ืžืฆื•ื™ื ื•ืช ืฉื ื‘ื“ืงื• ืขืœ ื™ื“ื™ ื˜ื•ื ื•ืช ืฉืœ ืžืคืชื—ื™ ื’ื•ืฃ ืžืฆืœื™ื—ื™ื ืœืื•ืจืš ื”ื”ื™ืกื˜ื•ืจื™ื”.


ื”ื ื—ื”, ืื™ืŸ ืœื‘ืœื‘ืœ ื‘ื™ืŸ Strongway ืœื‘ื™ืŸ Stronglifts 5x5. ืžื” ื”ื•ื ืžืฆื™ืข ื™ื•ืชืจ ืžื”ืื—ืจื™ื?
ื‘ื›ืžื” ืžื™ืœื™ื:

- ืชื›ื ื•ืช ืืกื˜ืจื˜ื’ื™ื”
- ื ื•ืฆืจ ืขืœ ื™ื“ื™ ืื—ื“ ืžืžืคืชื—ื™ ื”ื’ื•ืฃ ื”ื’ื“ื•ืœื™ื ื‘ื”ื™ืกื˜ื•ืจื™ื”
- ืชื›ื•ื ื•ืช ื‘ืœืขื“ื™ื•ืช ื‘ื—ื™ื ื
- ืžืชืื™ื ืœื›ืœ ื”ืจืžื•ืช



ื”ืชื›ื•ื ื•ืช ื”ื‘ืœืขื“ื™ื•ืช ืฉืœ Strongway 5x5:
- ื™ื•ืžืŸ StrongWay Coach: ืืœื’ื•ืจื™ืชื ืกื™ื•ืข ืื™ื ื˜ืœื™ื’ื ื˜ื™ ื‘ื›ืœ ืชืจื’ื™ืœ ืื™ืžื•ืŸ
- ืืชื” ื™ื›ื•ืœ ืœืฉื ื•ืช ืืช ื”ืจืฆืฃ ื”ืฉื‘ื•ืขื™ ืฉืœ ื”ืื™ืžื•ื ื™ื ืฉืœืš ืžื”-A-B ื”ืงืœืืกื™ ืฉืœ ืื™ืžื•ืŸ 5x5 ืœ-A, ืื• A-B-C
- ื™ื•ืžืŸ ืชืจื’ื™ืœ ืงื•ื“ื: ืจืื” ื›ื™ืฆื“ ื”ืชืจื’ื™ืœ ืฉืœ ื”ืคืขื ื”ืงื•ื“ืžืช ืขื‘ืจ ื‘ืื™ืžื•ืŸ ื”ื ื•ื›ื—ื™
- ืืžืŸ ืืช ื”ื›ื•ื— ืฉืœืš ืขื 1 ื—ื–ืจื” ืžืงืกื™ืžื•ื (1RM) ื•ื”ืกืชื›ืœ ืขืœ ื”ืกื˜ื˜ื™ืกื˜ื™ืงื” ืฉืœื•


ื‘ื ื•ืกืฃ, ื›ืœ ื”ืชื›ื•ื ื•ืช ื”ืŸ ืืœื” ื•ืขื•ื“:
โœ” ื”ื•ืจื“ื” ื—ื™ื ื
โœ” ืขื™ืฆื•ื‘ ืคืฉื•ื˜, ืงืœ ื•ืื™ื ื˜ื•ืื™ื˜ื™ื‘ื™
โœ” ืกื˜ื˜ื™ืกื˜ื™ืงื” ืฉืœ ื›ืœ ื”ืชืจื’ื™ืœื™ื
โœ” ืกื˜ื˜ื™ืกื˜ื™ืงื” ืฉืœ ืชื•ื›ื ื™ืช ื”ื›ื•ื— ืฉืœืš ื‘-1RM
โœ” ืกื˜ื˜ื™ืกื˜ื™ืงื” ืฉืœ ืžืฉืงืœ ื”ื’ื•ืฃ ืฉืœืš
โœ” ืžืชื›ื ืŸ ืื™ืžื•ื ื™ื ืื™ื ื˜ืจืืงื˜ื™ื‘ื™, ื˜ื™ื™ืžืจ ื•ื’ืฉืฉ
โœ” ืจื•ืฉื ืžืฉืงืœื™ื, ืกื˜ื™ื ื•ื—ื–ืจื•ืช - ืื™ืŸ ื™ื•ืชืจ ืขื˜ ื•ื ื™ื™ืจ!
โœ” ื“ืขื• ืื™ื–ื” ืชืจื’ื™ืœ ืœืขืฉื•ืช ื•ื›ืžื” ืœื”ืจื™ื ื›ืœ ืื™ืžื•ืŸ
โœ” ืชื•ื›ื ื™ื•ืช ื”ืจืžืช ืžืฉืงื•ืœื•ืช ืœืžืชื—ื™ืœื™ื ื•ืœืžืคืชื—ื™ ื’ื•ืฃ ื—ื“ืฉื™ื ื‘ืชื—ื•ื ื”ืจืžืช ื›ื•ื—
โœ” ืื™ืžื•ืŸ A/B ื—ืœื•ืคื™ ืื•ื˜ื•ืžื˜ื™, ื”ื—ืœืฃ ื™ื“ื ื™ืช ื‘ื›ืœ ืขืช ืžื”ืชืคืจื™ื˜
โœ” ื”ื•ืกืฃ ืžืฉืงืœ ืื•ื˜ื•ืžื˜ื™ ืœื›ืœ ืชื•ื›ื ื™ืช ืื™ืžื•ืŸ, ื”ื’ื“ืจ ืžืจื•ื•ื—ื™ื/ืžื™ืงืจื• ืขื•ืžืก ื‘ื”ื’ื“ืจื•ืช
โœ” ื”ื•ืจื“ื” ืื•ื˜ื•ืžื˜ื™ืช / ื—ื–ื•ืจ ืขืœ ื”ืžืฉืงืœ ืื ื”ื—ืžืฆืช ื—ื–ืจื•ืช ืื• ืคื’ืขืช ื‘ืžื™ืฉื•ืจ
โœ” ื˜ื™ื™ืžืจ ืื™ื ื˜ื•ืื™ื˜ื™ื‘ื™ ืžืฆื™ืข ื›ืžื” ื–ืžืŸ ืœื ื•ื— ื‘ื™ืŸ ืกื˜ื™ื ืขืœ ืกืžืš ื”ืกื˜ ื”ืื—ืจื•ืŸ
โœ” ื’ืจืคื™ื ื•ื’ืฉืฉ ื›ื“ื™ ืœืจืื•ืช ืืช ื”ื”ืชืงื“ืžื•ืช ืฉืœืš ื‘ื›ืœ ื”ื”ืจืžื•ืช ื•ืœืžืฉืงืœ ื”ื’ื•ืฃ
โœ” ืื™ืžื•ืŸ ืœื”ืชืืžื” ืื™ืฉื™ืช
โœ” ืœื•ื— ืฉื ื” ืœืกืงื™ืจื•ืช ืฉื‘ื•ืขื™ื•ืช ื•ื—ื•ื“ืฉื™ื•ืช ืฉืœ ื”ืื™ืžื•ื ื™ื ืฉืœืš
โœ” Kg/lb - ื”ื’ื“ืจ ื–ืืช ื‘ืฉื™ืžื•ืฉ ืจืืฉื•ืŸ, ื”ื—ืœืฃ ื‘ื›ืœ ืขืช ื‘ื”ื’ื“ืจื•ืช
โœ” ืชื•ื›ื ื™ื•ืช ืžืงื•ืจื™ื•ืช ืฉืœ ืื™ืžื•ืŸ 5x5
โœ” ื”ื•ืคืš ืœื”ื™ื•ืช ื›ืžื• ื”ืจืžื” ื—ื–ืงื”
โœ” ืœืœื ืคืจืกื•ืžื•ืช!
โœ” ืœืœื ืžื ื•ื™


ืœื›ืœ ื‘ืขื™ื” ื ื™ืชืŸ ืœืคื ื•ืช ืืœื™ื ื• ื‘
ื“ื•ื"ืœ ืชืžื™ื›ื” ื•ื ืฉืžื— ืœืขื–ื•ืจ.


ืžืชืขื“ื›ืŸ ื›ืœ ื”ื–ืžืŸ ื›ื“ื™ ืœืชืžื•ืš ื‘ืงื”ื™ืœืช ื”ืžืฉืชืžืฉื™ื, ื•ืœืฉืžื•ืจ ืขืœ ืื™ืžื•ืŸ 5x5 ื™ืขื™ืœ ื™ื•ืชืจ ื•ื™ื•ืชืจ, Strongway ืžื‘ืงืฉ ืžืžืš ืœืฉื™ื 5 ื›ื•ื›ื‘ื™ื ื‘ืจื’ืข ืฉืชืจืฆื”, ืขืœ ืžื ืช ืœืขื“ื›ืŸ ืืช ื”ืืคืœื™ืงืฆื™ื” ื›ืœ ื”ื–ืžืŸ ื•ืœืฉืžื•ืจ ืขืœ ืืคืงื˜ื™ื‘ื™ื•ืช ืขื‘ื•ืจ ื›ืœ ื”ืžืฉืชืžืฉื™ื. ืืชื” ..


ื”ืฆื˜ืจืคื• ืืœื™ื ื• ืขื ืชื•ื›ื ื™ืช ื”ืจืžืช ื”ืžืฉืงื•ืœื•ืช ื”ื˜ื•ื‘ื” ื‘ื™ื•ืชืจ ืœืฉื ืช 2023, ื›ื“ื™ ืœื”ืฉื™ื’ ืชื•ืฆืื” ื’ื“ื•ืœื”!
ืขื“ื›ื•ืŸ ืื—ืจื•ืŸ ื‘ืชืืจื™ืš
25 ื‘ืกืคื˜ืณ 2020

ืื‘ื˜ื—ื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.

ื“ื™ืจื•ื’ื™ื ื•ื‘ื™ืงื•ืจื•ืช

4.6
127 ื‘ื™ืงื•ืจื•ืช

ืžื” ื—ื“ืฉ?

Fixed bug on profile

ืชืžื™ื›ื” ื‘ืืคืœื™ืงืฆื™ื”

ืžื™ื“ืข ืขืœ ืžืคืชื—ื™ ื”ืืคืœื™ืงืฆื™ื”
Alessandro Rizzo
alexrizzo93@gmail.com
Via Marrucci, 5 72021 Francavilla Fontana Italy

โ€ซืขื•ื“ ืžื‘ื™ืช WolDreamโ€Žโ€

ืืคืœื™ืงืฆื™ื•ืช ื“ื•ืžื•ืช