ජිම් ත්‍රෙඩ්

[Dennied]

#ගෑණිපිටයනthreads...

 

[Ritigala Jayasena69]

Ado thanks machan. Kettu unta oya workouts method eka case ekak ne neda.

Na bung.. math 54 kg hitiye 5"10, 63ta Giya 8 months walin Eka digatama karala, last 2 months busy wela karaganna Bari wela 3kg wage Bassa apahu Patan gatte me week eke. Ara badu tika hadaganin bar tikak gahala oya velding Karana thanakata kiyala.

 

[Mr.Curious]

Na bung.. math 54 kg hitiye 5"10, 63ta Giya 8 months walin Eka digatama karala, last 2 months busy wela karaganna Bari wela 3kg wage Bassa apahu Patan gatte me week eke. Ara badu tika hadaganin bar tikak gahala oya velding Karana thanakata kiyala.

Clean pullup 2,3 kata wada gahanna ba neh . Eka hada ganne kohomada

 

[Ritigala Jayasena69]

Clean pullup 2,3 kata wada gahanna ba neh . Eka hada ganne kohomada

Math 2n Patan gatte oka sathi dekak wage yaddi hariyanawa bung.. hamadama gahapan, ekak wadiyen gahanna balapan hamadama, Mama 9 set 3 gahanne dan. Masa 2n wage E gaanata awa, ekama Wade Eka digata Karanna one echcharai.

 

[Erzo]

Na bung.. math 54 kg hitiye 5"10, 63ta Giya 8 months walin Eka digatama karala, last 2 months busy wela karaganna Bari wela 3kg wage Bassa apahu Patan gatte me week eke. Ara badu tika hadaganin bar tikak gahala oya velding Karana thanakata kiyala.

Sirawatama?
Machan man ara kochchara kewath mahath wenne nathi category eke. Ubath ehemada?

Uba follow karapu diet plan eka kiyapanko puluwan nam

 

[Ritigala Jayasena69]

Sirawatama?
Machan man ara kochchara kewath mahath wenne nathi category eke. Ubath ehemada?

Uba follow karapu diet plan eka kiyapanko puluwan nam

normal kaama thamai bung, just everyday chicken breast / maalu + peanut butter + oats + fresh full cream milk . meals 5k kapan aniwaren. ube 1kg ekkata 1g of protein hamadama kapan, 50kg nam 50gprotein daily, wadi wena tharamata hodai. masa 4k wage gihin whey protein ekak gahapan, math gahuwa dekak. meke anik scene eka. ara bulk wen na gym yana uro wage mahath wen na, lean muscle hadenne gaanata, me wage thama max

 

[Miami-Vice]

ගොල්ප් ගහන්න ඉන්නෙ, my favorite sport

 

[Nidarshana_k]

ලග පාත ජිම් එකේ වැල්ලෙ පොන්නයො පිරිලා. මැශින් බදාගෙන පුක දෙනව. වලියට එන්නෙ.
ඒක නිස යන්නෙ

 

[ara88]

ලග පාත ජිම් එකේ වැල්ලෙ පොන්නයො පිරිලා. මැශින් බදාගෙන පුක දෙනව. වලියට එන්නෙ.
ඒක නිස යන්නෙ

උන්ට ඕන ආම්ස් හදාගන්න විතරයි නේද බන්

 

[coyote_wile_e]

12pm-1pm kalu mitto nathi time eka

 

[PrasangaSPerera]

bump

 

[Metal boy]

gym giya masa 6k wage yanna set una yaluwa hena kammali dial ekak eka nisa gym yana eka nawaththuwa
podi weight set ekak gaththa dn gedara idan workout kranwa

 

[buddikagayan]

සතියට දවස් 04 යනවා
උදේ 7.30-9.30
Schedule
Cross triner
Pull up
Push up
Pull Over
Bench Press
D/B fly
Front Press
Cable Rowing
Barbell Curll
Tryshep Extention
Squarts
Leg Curll
Leg extention

පැය 02 මදි මේ ටික කරන්න

 

[හෙනයා]

ude 7-9
3 days per week
cardio karanna welawa madi hamadama

 

[stasia]

Knee අමාරුවක් ඇවිත් නැවැත්තුවා

 

[KSPathirana]

Mama Patan gatte muge schedule eken half Idan, podda podda wadi karapan muge gaanata enakan. Calisthenics kiyanne body weight eken witharak exercise karana Eka(bara ussan na). Umbata onnam muscle building focus Karannath puluwan, nathnam oya stunt tricks karanna practice wennath puluwan, mannam muscle building karanne taama, passe tricks walata yanne, umbata oney pull-up bar ekai, dip bar ekai, parallettes dekkui witharai, oya schedule Eka dawasak ara dawasak karala hondata protein wadiyen clean diet ganin Maasa 4k wage yaddi result ekak penawa ehema digatama karagena yanna thiyenne. Poddak YouTube research parak dapan 'Calisthenics' gana. "K boges" kiyala channel ekak athi uge video Tikath balapan aniwaren. Anika uba fish oil ganin hamadama aniwaren, joints walata tension wadi nisa eken
Bones and joints healthy and fit wenawa.

මේක මාරම effective. Programme එක නෙවයි. Calisthenics. මමත් කරනවා. Calisthenics with free weights combine කරලා. 2014,2016 විතර වගේ ඉඳන් අවුරුදු 3 හතරක් එක දිගට කරා. සුපිරි රිසාල්ට් එකක් ආවෙ. Weights only වගේ නෙවෙයි ඇඟට මාරම කික් එකක් තියෙන්නෙ.
මම වරද්දගත්ත තැන තමයි. Progression එක ගැන හිතන්නෙ නැතුව ලොකු ස්ටෙප්ස් වලින් පටන් ගන්න ගිය එක. ඒ නිසා form එක ගැන අවධානයක් තිබ්බෙ නෑ.
කරන කෙනෙක්ට කියන්න ඕනෙ, form, technique, progression.
Core stability is the key.
McGill Big 3 එක හැමදාම කරන්න අනිවාර්යයෙන්ම.

 

[Daminduwa]

Workout at the GYM (Monday, Tuesday, Thursday, Friday) - 6 AM to 8.30 AM
Home Workout (HIIT) - Wednesday for 30 mins
Saturday - Swim for ~2 hours

 

[RottenCOLT]

Mama Patan gatte muge schedule eken half Idan, podda podda wadi karapan muge gaanata enakan. Calisthenics kiyanne body weight eken witharak exercise karana Eka(bara ussan na). Umbata onnam muscle building focus Karannath puluwan, nathnam oya stunt tricks karanna practice wennath puluwan, mannam muscle building karanne taama, passe tricks walata yanne, umbata oney pull-up bar ekai, dip bar ekai, parallettes dekkui witharai, oya schedule Eka dawasak ara dawasak karala hondata protein wadiyen clean diet ganin Maasa 4k wage yaddi result ekak penawa ehema digatama karagena yanna thiyenne. Poddak YouTube research parak dapan 'Calisthenics' gana. "K boges" kiyala channel ekak athi uge video Tikath balapan aniwaren. Anika uba fish oil ganin hamadama aniwaren, joints walata tension wadi nisa eken
Bones and joints healthy and fit wenawa.

ado pull up bar eka mokadda thiyenne. link pls.

 

[Ritigala Jayasena69]

ado pull up bar eka mokadda thiyenne. link pls.

mama velding kadekata kiyala hadagatte bung box bar tikak velding karala polawata hai karala tiyenne eka lesi.

 

[RottenCOLT]

mama velding kadekata kiyala hadagatte bung box bar tikak velding karala polawata hai karala tiyenne eka lesi.

matath ekak hadaganna balanna one bn. kadawal wala thiyena ewa patta gananne.