30day Dumbell v3
December 13, 2022 | Author: Anonymous | Category: N/A
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Download 30day Dumbell v3...
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YKNR@B 5
MCQU KI MR@HHBNNU BIIBE]AYB CGM BIIAEABG] _KXLKR]U _A]J DRU] MR@HHBNNU, C VRNN-RV HCX CGM C DR@V XKVB *Bcsany suhstatutbm ikr lbttnbhbnns
56
Chkut ykur Ekcej - Xycg Iasejbr A jcvb spbgt tjb ncst 32 ybcrs ag tjb tgbss agmustry,, watj c pra`cry ikeus kg iugetakgcn tgbss. agmustry Ag 8636 A trcagbm watj tjb R.U. Kny`pae Kn y`pae Ulbnbtkg cgm Hkhsnbm ]bc`, qucnaiyago ikr Kny`pae ]racns ag hktj spkrts. A jcvb cnsk ek`pbtbm ct ErkssIat Xboakgcns sbvbg ta`bs. A erbctbm tjb agtbrvcn hkmyhuanmago trbgm (JAAH), Hummyhuanmago, cgm A kpbrctb sk`b ki tjb haoobst gutratakg ejcnnbgobs kg skeacn `bmac agenumago4 Ecrh Eyenago, Lbtk Eyenago, cgm Agtbr`attbgt Icstago. @y wkrlkut prkorc`s jcvb rbebgtny hbbg pcrt ki tjb pjysaecn tgbss prktkekns ikr tjb R.U. @anatcry,, usbm hy ncrob ekrpkrctakgs, cgm jcvb @anatcry jbnpbm tjkuscgms ki oy` kwgbrs cgm agmavamucn ctjnbtbs crkugm tjb onkhb. Hbsambs ek`pbtago cgm erbctago prkorc``ago, A jkst kgb ki tjb ncrobst pkmecsts ag jbcntj cgm tgbss ecnnbm „Xbcn Ejcnl‐, A jcvb c rcpamny orkwago Qku]uhb ejcggbn, cgm A cnsk eurrbgtny kwg cgm kpbrctb ErkssIat EJCNL (kgb ki tjb tkp ErkssIat cinactbs ag tjb wkrnm).
Bmuectakg4 • Hcejbnkr Mborbbs ag Lagbsaknkoy irk` tjb Rgavbrsaty ki Rtcj • Hcejbnkr Mborbb ag Gutratakg irk` tjb Rgavbrsaty ki Rtcj • RUC_ Ekcej Kny`pae _baojtnaitago cgm Vbrikr`ceb • ErkssIat Ekcej Ebrtaectakg • ErkssIat Ikkthcnn Ekcej
3
Chkut tjas prkorc` prkorc` A mbsaogbm tjas prkorc` tk truny hb mkgb cgywjbrb. Ag 863? cgm 863: A trcvbnbm tk mu`hhbnns tkgs ki nkectakgs wkrnmwamb ec`b tk tjb ekgenusakg tjct wbrb tjb ugavbrscncgm pabeb ki bquap`bgt tjct bvbrykgb jcm (Oy`s, jktbns, cgm bvbg pbkpnbs ocrcobs kr hcsb`bgts) At‑s At‑s cnsk gk ekageambgeb tjct cnn tjb pbkpnb A trcagbm ag `y naib, ct sk`b pkagt, wkunm csl tjb qubstakg, „wjct ecg A mk watj c sbt ki mu`hhbnns;‐ Uk gkt kgny c` A okago tk ekgsambr tjas tjb „ugavbrscn‐ trcagago prkorc` sageb at ecg natbrcnny hb mkgb m kgb cgywjbrb, hut A c` cnsk okago tk put `y stc`p kg tjb icet tjct at as okago tk `clb yku nkkl mc`g okkm wjanb mkago at. ]jbsb crb gkt ykur cvbrcob @bg‑s @bg‑s Jbcntj @coczagb mu`hhbnn wkrlkuts. ]jbsb crb nboat jcrm wkrlkuts ikr pbkpnb wjk wcgt tk obt at ag cgm hb mkgb ikr tjb mcy mcy.. Vbkpnb wjk jcvb na`atbm ta`b hut crb cnsk chkvb tjct „uii‐ tjct‑ tjct‑ss kctago crkugm tjb agtbrgbt wkrnm. Obt rbcmy tk wkrl cgm tjb rbsunts wann spbcl ikr tjb`sbnvbs. Qku‑rb wbnek`b cgm Okmspbbm.
BSRAV@BG] GBBMBM IKX ]JAU VXKOXC@4 3.) Kgb sbt ki mu`hhbnns kr lbttnbhbnns. Vrbibrchny =2 tk 26 pkugms ikr `bg cgm 82 tk 52 pkugms ikr wk`bg ai usago mu`hhbnns. == tk 25nh pkugms ikr `bg cgm 89 tk 52nhs. ikr wk`bg ai usago lbttnbhbnns. 8.) C punn up hcr 5.) C du`p rkpb 8
56 MCQU KI MH
_BBL 3
5
@KGMCQ MCANQ Q M • _BBL 3 ]JB MCAN
„Jcni @urpj w/ Muhs‐ Ikr ]a`b4 • 866 Mkuhnb Rgmbrs • 26 Vunn-Rps • 366 Vusj-Rps (watj jcgm kg c sbt ki MHs) • 326 Car Uqucts • 866 Mkuhnb Rgmbrs
]RBUMCQ MCANQ M • _BBL ]JB MCANQ _ BBL 3
8 Xkugms4 • 26 Cnt. MH Ugctejbs
• 82 26/52nh MH Vkwbr Enbcgs 26/52s * Ek`pnbtb Ek`p nbtb 2 ]kbs-]k-Hcr kbs-]k-Hcr ct tjb tkp ki bcej `agutb ugtan yku‑rb gasjbm. gasjbm. Utcrt watj ]]H.
=
_BMGBUMCQ ]JB MCANQ M • _BBL 3
36`ag. Xuggago Enkel... • 86 Uagonb Cr` MH Vusj Vrbss (raojt cr`) • 36 Hurpbbs
• 86 Uagonb Cr` MH Vusj Vrbss (nbit cr`) • 36 Hurpbbs • 86 Uagonb Cr` MH Vusj Vrbss (raojt cr`) • 36 Hurpbbs • 86 Uagonb Cr` MH Vusj Vrbss (nbit cr`) • 36 Hurpbbs watj c*Ambcnny naojtbryku sbtswkunm ki MHsstcrt cgmwatj bcej sbt yku wkunm ok jaojbr ag wbaojt. Uk `cyhb 52/86 kg tjb rst sbt cgm tjbg =2/56 cgm sk kg. @clago at jcrmbr cgm jbcvabr bcej ta`b. Ai yku mkg‑t jcvb ceebss tk `krb tjcg 3 sbt ki MHs tjbg dust `clb at cg C@XCV, cnn okkm. Xbst 5`ag. Ikr ]a`b4 Ek`pnbtb 326 Uagonb Cr` MH Uwagos 26/52nh. Uwatej cr`s bvbry 36-86 rbps. Bssbgtacnny c lbttnbhbnn swago, hut watj c MH. ]ry tk jcgo kg ikr tjb haoobst ughrklbg sbt pkssahnb kg tjb rst sjkt. Ai yku hrbcl, yku kwb `b c 866` Xug pbgcnty.
]JRXUMCQ MCANQ M • _BBL ]JB MCANQ _ BBL 3
Xbst Mcy
IXAMCQ MCANQ Q M • _BBL _ BBL 3 ]JB MCAN
5`ag. C@XCV4 • 5 MH Mbvan Vrbss 52/86s • ? Vunn-Rps • 86 Mkuhnb Rgmbrs 3`ag. XBU] *Xbpbct ikr 2 Xkugms. Utcrt wjbrb yku nbit kii ikr sekrago. Qku sjkunm hb `kvago icst!
2
UC]RXMCQ MCANQ Q M • _BBL 3 ]JB MCAN
2 Xkugms4 @ag. 3) @cx MH Mbcmnaits ?6/26s @ag. 8) @c @cxx ] ]kbs-] kbs-]k-Hcr k-Hcr @ag. 5) @cx Mkuhnb Rgmbrs @ag. =) Xbst
URGMCQ ]JB MCANQ M • _BBL 3
Uugmcy - ]jb Mcany M Cmvbgturb Uugmcys. Obt kutsamb! 96`ag. Xuggago Enkel... • Xug ikr 3`ag. ct ?6% • _cnl ikr 3`ag. • Utkp cgm mk 3`ag. ki
Car Uqucts, Nugobs, kr Vusj-Rps Xbpbct ugtan tjb 96`ag. as up... * Ai yku jcppbg tk stann hb icr irk` jk`b, cnn okkm, dust wcnl at hcel. Gkt Gkt nalb tjb skgo, natbrcnny wcnl ykur css jk`b nkn...
9
56 MCQU KI MH
_BBL 8
?
@KGMCQ ]JB MCANQ MCANQ M • _BBL 8
5`ag. C@XCV4 • 866` Xug
• 86 MH Vusj Vrbss 26/52nh • @cx Vunn-Rps ag rb`cagago ta`b Xbst 3`ag.
Xbpbct x 2 Xkugms
]RBUMCQ ]JB MCANQ M • _BBL 8
• 366 Mkuhnb Rgmbrs • 16 Car Uqucts • :6 Uat-ups • ?6 Cnt. Jcgo MH Ugctejbs =2/56nh • 96 Vusj-RVs • 26 Xbvbrsb Uat-Rps • =6 Xbgbocmb Xkws (86bc cr`) • 56 MH Xussacg ]wasts =2/56nh. (N+X 0 3rbp) • 86 MH Vkwbr Enbcgs =2/56s • 36 ]kbs-]k-Hcr
:
_BMGBUMCQ ]JB MCANQ MCANQ M • _BBL 8
Ikr ]a`b4
• 366 ]urlasj (Naojtbr MH Obt-Rps tkmcy. @kst ecg prkh mk 86/32nhs. C nattnb `krb cmvcgebm ecg try 52/82nh.)
]JRXUMCQ MCANQ M • _BBL 8 ]JB MCANQ
Xbst Mcy
IXAMCQ ]JB MCAN MCANQ Q M • _BBL _ BBL 8
Ikr ]a`b4 • ?2 Hurpbb Vunn-Rps * 5 MH ]jrustbrs ct tjb tkp ki bcej `agutb ugtan gasjbm * Utcrt watj ]jrustbrs
1
UC]RXMCQ ]JB MCANQ M • _BBL 8
32`ag. C@XCV4 • MH Hbgej Vrbss tk icanurb (=2/82s) A``bmactbny agtk< • Mkuhnb MH Hbgt Kvbr Xkws tk icanurb (=2/82s)
URGMCQ ]JB MCANQ M • _BBL 8
A``bmactbny agtk< • 866` Xug Xbst 5`ag.
Ikr ]a`b Cgm Sucnaty4 • 26 MH Uat-Rps =2/82nh * Jknmago tjb MH kvbrjbcm cs yku sat-up watj 8 jcgms
Cmvbgturb Uugmcys. Obt kutsamb!
9-: Jann Upragts tjct tclb chkut 86sbe. tk rbcej tjb tkp. Hbikrb bcej spragt pbrpbrikr` ? Hurpbbs cgm tclb kii! Xbst 5-=`ag. Citbr Bcej Upragt. Hb surb tk ok ct 366% biikrt bcej ta`b. _cr`-Rp4 Dko up ykur jann 8 ta`bs cgm wcnl mkwg. ]jbg rug up 3 ta`b ct 26% biikrt. ]jbg rug up 3 `krb ta`b ct ?6%. Xbst c ibw `agutbs cgm obt at okago.
36
56 MCQU KI MH
_BBL 5
33
@KGMCQ
]RBUMCQ
]JB MCANQ M • _BBL 5
]JB MCANQ M • _BBL 5
5`ag. C@XCV4 • 96 Mkuhnb Rgmbrs • 86 Cnt. MH Ugctejbs =2/56nh • @cx ]kbs-]k-Hcr ag rb`cagago ta`b
6-8`ag. • Xug =66`
Xbst 16sbe. Xbpbct x 2 Xkugms
8-?`ag. 2`ag. C@XCV4 • 38 MH Mbcmnaits 26/56s • 1 MH Jcgo Vkwbr Enbcgs • 9 MH Vusj Vrbss ?-1`ag.
• Xug =66` 1-3=`ag. 2`ag. C@XCV4 • 38 MH Mbcmnaits 26/56s • 1 MH Jcgo Vkwbr Enbcgs • 9 MH Vusj Vrbss 3=-39`ag. • Xug =66`
Uekrb as dust tjb rkugms cgm rbps kg tjb MH sbesbetakg. Kg tjb 8gm C@XCV, stcrt wjbrb yku nbit kii kg tjb rst kgb. ]jb rbst yku irk`kgny gasjago tjb obt rug as bcrny
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