What weights should you lift? ? Underneath every single workout video I post I get this question and I want to answer it for you ?? Guys... I cannot tell you what weight to lift! I don't know you. I don't know your training history. I haven't seen you move. Without this information (and more) I can't prescribe a weight. Which is why I never share weights on my posts. What works for me may not work for you, and vice versa ?? What you need to do, is pick a weight which challenges YOU in the rep range you're working in. For example if it's squats for 3 sets of 10 reps. You need to find a weight which leaves you really struggling to complete the last few reps, but able to maintain good form throughout ?? For some that may be bodyweight for some that may be with 100kg on your back! ? The main thing to remember is to PUSH yourself! Don't pick a weight you know you can comfortably lift. It needs to be uncomfortable, as that's where change happens and strength develops. Similarly, try not to use the same weight over and over for months on end. Focus on upping those weights and reps over time. I have a full blog post on my website on this principle of "progressive overload" so check it out if you're confused ? And finally - please don't compare your weights on day one to someone else's weights on day 300 of their journey. It takes time to build up strength and every expert started as a beginner. Embrace the journey ?? Wearing @adidas ? #girlgainers #girlgains #strongzvd #strongsquad

zannavandijkさん(@zannavandijk)が投稿した動画 -

Zanna Van Dijkのインスタグラム(zannavandijk) - 8月26日 17時00分


What weights should you lift? ? Underneath every single workout video I post I get this question and I want to answer it for you ?? Guys... I cannot tell you what weight to lift! I don't know you. I don't know your training history. I haven't seen you move. Without this information (and more) I can't prescribe a weight. Which is why I never share weights on my posts. What works for me may not work for you, and vice versa ?? What you need to do, is pick a weight which challenges YOU in the rep range you're working in. For example if it's squats for 3 sets of 10 reps. You need to find a weight which leaves you really struggling to complete the last few reps, but able to maintain good form throughout ?? For some that may be bodyweight for some that may be with 100kg on your back! ? The main thing to remember is to PUSH yourself! Don't pick a weight you know you can comfortably lift. It needs to be uncomfortable, as that's where change happens and strength develops. Similarly, try not to use the same weight over and over for months on end. Focus on upping those weights and reps over time. I have a full blog post on my website on this principle of "progressive overload" so check it out if you're confused ? And finally - please don't compare your weights on day one to someone else's weights on day 300 of their journey. It takes time to build up strength and every expert started as a beginner. Embrace the journey ?? Wearing @adidas ? #girlgainers #girlgains #strongzvd #strongsquad


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