Notes
Notes - notes.io |
2-Peynir yeme, şekeri kes, ekmek yeme. Tam buğday ye sabahları. 1-2 dilim.
3-Kahvaltını yaptıktan sonra çay içerken şekersiz iç. Daha sonrasında yeşilçay iç.
4-Günde en az 2lt su iç.
5-Kahvaltıdan sonra her öğününde protein ve salata olmasına dikkat et.
6-Akşam yürüyüşe çık geldikten sonra karbonhidrat alma, protein ve salata ye. En geç 8'de ye.
7-Yemekleri zeytinyağı ile ye, ara öğünlerde 3-4 ceviz ye.
BESLENME PROGRAMI:
Kahvaltı:
_1-2 yumurta
_Bol salatalık, domates, maydanoz, tere, dereotu vb.
_2-3 zeytin
_1 adet tam buğday ekmeği
_su
Ara öğün:
_Verdiğim yeşilçay
_Elma
_su
Öğle Yemeği:
_200gr Tavuk
_Salata
_1 dilim tam buğday ekmeği
_su
Ara öğün:
_3-4 ceviz
_Diyet çubuğu 1-2 tane
_su
Akşam Yemeği:
_200gr Tavuk
_Salata
_Sebze yemeği (ne varsa)
_su
ANTRENMAN PROGRAMI: (mesela 4x6 demek, 4 set 6 tekrar demek.3x12 3 set 12 tekrar demek.)
Birinci Gün (Pazartesi) İkinci Gün (Çarşamba) Üçüncü Gün (Cuma)
Hip Thrust 4 x 6 Hip Thrust 3 x 10 Hip Thrust 3 x 20
Goblet Squat 3 x 12 Bulgarian Split Squat 2 x 10 Leg Press 3 x 10
Romanian Deadlift 2 x 15 Glute Kickback 3 x 10 Romanian Deadlift 2 x 8
Prone Cobra 2 x 10 Kettlebell Swing 2 x 30 saniye Hip Abduction 2 x 20
Hip Abduction 2 x 20 Plank 2 x 90 saniye Dambıl Bench Press 2 x 15
Bench Press 2 x 10 Leg Raise 3 x 10 Inverted Row 2 x 10
Hyperextension 3 x 10 Push Up 2 x maksimum tekrar Overhead Press 2 x 10
Seated Row Makinesi 2 x 10
|
|
Notes.io is a web-based application for taking notes. You can take your notes and share with others people. If you like taking long notes, notes.io is designed for you. To date, over 8,000,000,000 notes created and continuing...
With notes.io;
- * You can take a note from anywhere and any device with internet connection.
- * You can share the notes in social platforms (YouTube, Facebook, Twitter, instagram etc.).
- * You can quickly share your contents without website, blog and e-mail.
- * You don't need to create any Account to share a note. As you wish you can use quick, easy and best shortened notes with sms, websites, e-mail, or messaging services (WhatsApp, iMessage, Telegram, Signal).
- * Notes.io has fabulous infrastructure design for a short link and allows you to share the note as an easy and understandable link.
Fast: Notes.io is built for speed and performance. You can take a notes quickly and browse your archive.
Easy: Notes.io doesn’t require installation. Just write and share note!
Short: Notes.io’s url just 8 character. You’ll get shorten link of your note when you want to share. (Ex: notes.io/q )
Free: Notes.io works for 12 years and has been free since the day it was started.
You immediately create your first note and start sharing with the ones you wish. If you want to contact us, you can use the following communication channels;
Email: [email protected]
Twitter: http://twitter.com/notesio
Instagram: http://instagram.com/notes.io
Facebook: http://facebook.com/notesio
Regards;
Notes.io Team
