体重管理だけでダイエットは語れません

今日は筋トレの日です。

最近体重が増加傾向にあるので有酸素運動の方が良いのでしょうが・・・

男はやっぱり筋トレでしょう！という事で・・・

---

スポンサーリンク

---

【今回の筋トレメニュー】

①ダンベルを使った【コンセントレーションアームカール】

②懸垂器具を使った【ディップス】


①と②で拮抗する筋肉（今回は上腕二頭筋と上腕三頭筋）をレスト無しで交互に行い効率良く筋肉に刺激を与えるスーパーセットで行います
※今回もレストタイムは1分です。


ダンベルカールでは上げる時に勢いを使わない様にゆっくり上げ3秒かけてダウンさせてます。

今回もディップスでは出来るだけ深くゆっくりダウン（約３秒）ボトムポジションで1～2秒静止、トップポジションで大胸筋下部を使ってバーを押し下げ1～2秒静止して行いました。

勢いを使わないスロトレが効くと思います！

【1セット目】

①15kgで右19回（前回18回）+上げられなくなった所から左手でアシストし1レップ、
　左16回（前回15回）+上げられなくなった所から右手でアシストし1レップ

↓

②14回（前回15回）+上げられなくなった所でダウンのみ+1レップ


【2セット目】

①17kgで1セット目同様、右10回（前回11回）+1レップ　左10回（前回9回）+1レップ

↓

②1セット目同様、12回（前回と同じ）+1レップ


【3セット目】

①15kgで1セット目同様、右14回（前回11回）+1レップ　左11回（前回10回）+1レップ
※今回もピラミッド法でウェイトを落としました
↓

②1セット目同様、13回（前回10回）+1レップ





③【腹筋】

youtubeで8absで検索



トレーニング後プロテインを22g摂取


【本日の体重測定】

73.3kg

前日比200g増！！！

昼食の食べ過ぎが原因か、筋肥大が原因か・・・

このひと月で変えたルーティンは朝のスクワットと同時に3㎏の鉄アレイでサイドレイズを30回しているので肩回りの筋肉が付いて来たからか！？

ここの所増えて行く一方なのでこの先どうなるのか・・・？

---

ロードバイクのペダリングで使う【臀筋】の筋トレメニュー

ナロープッシュアップを限界回数まで追い込んでみた【筋トレ】

自宅でサーキットトレーニング②【筋トレでダイエット】

いつでも、どこでも【筋トレ】【大胸筋、上腕三頭筋、上腕二頭筋、前腕筋】を鍛えよう！

低負荷高回数の腕立て伏せは効くのか！？

拳立ての効果って！？

---

スポンサーリンク

---

youtubeにアップしたロードバイクの動画の過去記事



ロードバイクでライドの過去記事集



インターバルの過去記事



プログレッシオーネの過去記事



メディオの過去記事



ロードバイクと筋トレ以外の過去記事集



筋トレの動画をyoutubeにアップした記事



ダンベルトレーニングの過去記事集



腕立て伏せと懸垂の過去記事集



愛車VOXYの過去記事




AD

---

スポンサーリンク

---

タグ：ディップス ダンベルカール

コメント 16

If you fіnd youгself excited about a brand new caгeer as
a paralegal, therte are a selection of choіces which you caan consider.
You mightt decide that being a freelance parаlegal is thе
way tyat yߋu simply wish to pursue this field. Yoou can start by weighing tthe professionals annd cons of this exciting new means of
workіng in the paralegal subjeсt; and yⲟu may decide that
its the mostt suitable choice fߋr you.
by Penny (2017-11-22 21:45) 

hello there and thank you for your info – I have definitely picked
up something new from right here. I did however expertise some technical points using this site, as I
experienced to reload the site many times previous to I
could get it to load correctly. I had been wondering if your hosting is OK?
Not that I'm complaining, but sluggish loading instances times
will often affect your placement in google and could damage your high-quality score if ads and marketing with Adwords.
Well I am adding this RSS to my email and can look out
for much more of your respective fascinating content.
Ensure that you update this again very soon.
by Joel (2018-09-04 08:59) 

Представляем Вам нашу нашу коллекцию порно
фотографий на сайте - ссылочка .
Смотри как стройные красавицы модельной внешности
позируют перед камерой демонстрируя свои "прелести".

Только самые страстные девушки
готовые на все. Кстати, у нас ты найдешь не только гламурыне
потрно фотки, но и необычные фото, так сказать на любителя, с
разныеми фетишами и фистингом.
Все фото архивы разбиты по категориям, выбирай понравишуюся и смотри
совершенно бесплатно!
http://www.vicinti.com/__media__/js/netsoltrademark.php?d=www.google.by%2Furl%3Fq%3Dhttps%3A%2F%2Fphoto-porka.ru
by Heriberto (2019-05-30 12:33) 

Selling Aged 2009 Twitter accounts ​

☀️☀️☀️☀️
General Information
​
☑️ Email Address Verified
☑️ All accounts come with full access to the original email that was used to create the account!
☑️ 11 years old
☑️Comes with little or no followers, following
☑️Comes with/without bio or profile picture​

​
☀️☀️☀️☀️
Price
$10 Bitcoins/Middleman Only!​

​
Interested? - click buy now button/Contact Us to send bitcoins
https://sellaccs.net

Skype & Telegram : congmmo
ICQ : @652720497
Email : congmmo@gmail . com
by AgedTwitter-Adhen (2020-01-12 19:52) 

10 AGED INSTAGRAM ACCOUNTS 2012-2017
This are 10 basic accounts with no posts, created between 2015 and 2017.
Contact me for more information

Price
$30 using playerup middleman or $25 if you buy directly from me​

How to buy?
To buy this account just click on "Buy now". Playerup will keep the money and I deliver the accounts to you. I can give you a discount if you buy directly from me.

Payment method if you buy directly from me
Crypto, paypal, skrill, csgo skins

Where you can contact me,PM me here!
https://sellaccs.net

Skype & Telegram : congmmo
ICQ : @652720497
Email : congmmo@gmail . com
by Danielmup (2020-01-23 18:04) 

We selling Gmail Fresh - facebook - Instagram accounts.
This type of account is created freshly of the same year. We can provide you as much you need. All accounts will be phone verified, after purchasing you can change the password and recovery details.

if you have any question​,Messenger me Contact :​

Telegram & Skype : congmmo
Email : ​congmmo @gmail.com​

Order Here
https://sellaccs.net

Tags:
buyaccs, bulk gmail accounts, buy bulk gmail accounts, gmail accounts bulk, buy bulk yahoo account, buy verified youtube accounts, cheap twitter accounts, buy livejournal accounts,
bulk accounts 1k yahoo, yahoo hotmail bulk gmail pva, buy gmail email bulk, buy facebook accounts pva, facebook pva for sale, buy facebook pva accounts, cheapest facebook accounts buy,
buy pva accounts facebook, buy gmail pva accounts, buy facebook accounts, buy pva facebook accounts, bulk hotmail, buy bulk twitter accounts, cheap pva gmail account,
buy facebook pva account, pva facebook accounts free, how to create bulk account in facebook, buy gmail accounts in bulk, order mass facebook and twitter accounts
by Carmenphelt (2020-02-26 07:21) 

We selling Fresh Gmail - Instagram - Facebook Accounts
This type of account is created freshly of the same year. We can provide you as much you need. All accounts will be phone verified, after purchasing you can change the password and recovery details.
Order Here
https://sellaccs.net

if you have any question​,Messenger me Contact :​

Telegram & Skype : congmmo
Email : ​congmmo @gmail.com​

Tags:
buyaccs, bulk gmail accounts, buy bulk gmail accounts, gmail accounts bulk, buy bulk yahoo account, buy verified youtube accounts, cheap twitter accounts, buy livejournal accounts,
bulk accounts 1k yahoo, yahoo hotmail bulk gmail pva, buy gmail email bulk, buy facebook accounts pva, facebook pva for sale, buy facebook pva accounts, cheapest facebook accounts buy,
buy pva accounts facebook, buy gmail pva accounts, buy facebook accounts, buy pva facebook accounts, bulk hotmail, buy bulk twitter accounts, cheap pva gmail account,
buy facebook pva account, pva facebook accounts free, how to create bulk account in facebook, buy gmail accounts in bulk, order mass facebook and twitter accounts
by Sandramot (2020-02-26 08:30) 

Bán clone trắng , bán clone US - Verify Mail - 2FA ,bán clone EU - Verify Mail - 2FA , bán clone 1 friend , bán clone 1 friend + avatar : http://clonevia.com
by CloneFBVib (2020-05-07 02:58) 

Hệ Thống Bán Token Facebook Online - Bán Acc Clone Facebook Giá Rẻ Uy Tín - bantoken247.net - sell clone Facebook - Bán Token Facebook Tự Động Giá rẻ . Truy cập :http://clonevia.com
by CloneFBVib (2020-05-07 06:38) 

Bán clone trắng , bán clone 1 bạn bè , bán clone 1 friend , bán clone 1 friend + avatar : http://accs.vn
by CloneFBVib (2020-05-19 23:44) 

Bán clone trắng , bán clone 1 bạn bè , bán clone 1 friend , bán clone 1 friend + avatar : http://accs.vn
by CloneFBVib (2020-05-20 00:02) 

Shop Bán Clone Bán Token Tự Động Giá Rẻ - http://accs.vn
by CloneFBVib (2020-05-20 22:01) 

GO!!!
This phrase was said by the first cosmonaut on Earth - Yuri Gagarin. (Yuri Gagarin)
He was the first astronaut on Earth. He was Russian! ...
Now Russia is becoming a strong country, gas pipelines, a vaccine against COVID-19, an army.
Is this very reminiscent of the communist Soviet Union?
How do you think?
Now we have total control in our country. I am interested in the opinion of foreigners.

<a href=http://www.albonumismatico.ru>Албонумисматико</a>

ПОЕХАЛИ!!
by Nyrpsik (2021-05-07 23:58) 

Download GPlus software - Auto Marketing for Youtube

You are selling online, and do not have an effective product marketing solution. FPlus is the number 1 choice in Youtube marketing.
Free Download Here:

https://filehug.com/GPlus.zip
https://filerap.com/GPlus.zip
https://fileshe.com/GPlus.zip

<img src="https://plus24h.com/frontend/img/plus24h_screen.png">


The main functions of the software

Create a youtube channel - Create Channel - GPlus
GPlus helps you create many different channels on youtube of the same gmail account. Thus, you can use it to perform cross-channel interactions on youtube, increase interaction for channels...
GPlus helps you to search for videos by keyword. You can set the conditions of the videos you want to search (by rating, view ...) and choose to search on multiple pages.
GPlus supports you to scan the playlist of a channel on youtube. You can scan the number of videos in a playlist, the total number of views and the names of these playlists.
GPlus helps you increase subscribers on youtube channels. You can use sub accounts to increase the subs of the main channels.
GPlus will help you comment on youtube videos, and help increase likes and subscribers for your youtube channel.
GPlus helps you subscribe to the channels you want on youtube quickly. This function allows using multiple accounts to subscribe to one or more channels, from there, you can subscribe to your own or someone else's chanel.
This function will help you get the Links of the Contributors of the videos on your youtube channel using GPlus software. This link allows anyone to edit your playlist without your permission, as long as there is a collaborator link, other people can edit this playlist.
You can set up and reset your playlist: security, sort or change playlist name only with GPlus software.
Helps you to search videos by keyword. You can find the address ID, title, view… At the same time, you can also download the background image of any video to your computer and GPlus.
GPlus helps you check the playlist information of any channel: ID, title, number of videos...
GPlus helps you scan and remove corrupted videos from your playlist or add, mix new videos into your playlist.
GPlus helps you to create a series of playlists on your youtube channel. Playlist is created from the videos you find by keyword on youtube and your videos are added in the video link list.
Scan and check proxy quickly, support scanning proxy with 1000 threads at the same time.
Automatically find youtube video links and automatically bulk comment on found videos.

Thx
by StevenSix (2021-08-11 15:30) 

Sell Accounts Twitter cổ 2009>2011 - Accounts Gmail New Chất lượng cao : https://CloneVia.com

Click here

https://CloneVia.com

Thank you

Tags:
mua Tài khoản twitter cổ
mua bán nick twitter
bán email twitter
đăng ký nick twitter
by ShermanWibra (2021-10-16 21:56) 

Cung cấp Tài khoản Twitter cổ 2009>2015 - Accounts Gmail New Chất lượng cao : https://Accs.vn

Click

https://accs.vn

With thanks

Tags:
mua email twitter cổ
mua bán accounts twitter
bán accounts twitter
đăng ký nick twitter
by TwitterWange (2021-11-01 14:49)