fitim fitsin fit (squat)

Yalnız squat çok zor bir harekettir. Eğer bir programa dahil edilmeden, gerekli ısınma ve soğuma hareketleri olmadan yapılırsa Allah korusun sakatlıklara neden olabilir. İşe yarıyor mu, elbette. Ama dikkat etmekte fayda var.
 
Selam kızlar bıkac gun gıremedım ama squatıma devam ettim shred a 2 gun ara verdim bugun yapıcam level 3 ama bulamıyorum bana yardımcı olur musunuz
 
Birisi beni bilgilendirebilir mi squat konusunda.
Daha önce çok zayıfım diye ertelenmişti kendi tarafımdan.
Şimdi 48 kiloyum 166 boyum var kilo almaya da devam ediyorum.
Bu kilo uygunmudur.İlla belli bir oranda kilolu mu olmam gerek..
Fit bir vücut istiyorum.Çok çirkin değil ama gösterişsiz bir vücudum var.
Squatla ilgili hiç bir bilgim yok tek bildiğim mükemmel sonuçları olduğu.Nereden başlamalıyım nasıl başlamalıyım ?
 
Son düzenleme:
Tesekkur ederim ayca cım izlesene com dan buldum ve yaptım sporumu

  • 25/26-03 shred a ara verdım
  • 25-03 squat 130
  • 26-03 squat 135
  • 27-03 squat 140
Veee shred level 3 e bugun. Basladım 1. Günüm bitti bayagı zorluyor bu arada ama alıscaz inş
 
Kilo alımın devam ediyorsa aldığın kilolar yerinde şekillenir daha iyi olur. Bence başlamak için tam zamanı.
Acısız güzellik yok maalesef. Keşke olsa.
 
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
 
Merhabalar
Sguati 1 ayda 100 e kadar olan programdan yaptim kasim ayinda ama o siralar 66 kiloydum farki pek farkedemedim.

Simdi 58 e dustum ve hedef kiloma 3 kilo kaldi ama basenlerim hala cok hrnis ve ust bacagim kalin. Yeniden squat yapsam incelme yasar miyim acaba ?
 
Cevap yazabilmek için giriş yapmalı veya kayıt olmalısınız.
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