ok then have weight support for your legs and slowly reduce weights as you get comfort ....

Ne Workouts & diet gurinchi veyyi annai ikkada nuvvu free unte 

 ga asala Thanks annai manchi info ichav....aa amazon lo edo dorukuddi annav enti annai

teddie peanut butter..2 spoons per day

http://www.amazon.in/Teddie-Natural-Smooth-Peanut-Flaxseed/dp/B009YZGH5O/ref=pd_sim_325_1?_encoding=UTF8&psc=1&refRID=1QXWPDSJ6RSVSGCN0E4T

teddie peanut butter..2 spoons per day

http://www.amazon.in/Teddie-Natural-Smooth-Peanut-Flaxseed/dp/B009YZGH5O/ref=pd_sim_325_1?_encoding=UTF8&psc=1&refRID=1QXWPDSJ6RSVSGCN0E4T

Baguntada annai  recent oka oka bottle konna andulo all dry fruits vth honey unnay....adi ok na tinocha

nenu weight taggali ayyithe    mari ekkuva unna   modati page lo lekka  prakaram

weights lifting lo few key things...

 

breathing...contraction breath out, extension breath in; very few know about this which is the most important to pump oxygen into the muscles during reps

form - squeeze the weights as hard as you can which automatically improves your form

pace - do as slow as you can general rule is to spend about 3 secs for each rep

muscle tension : reps madyalo make sure you are not resting at the end of d rep meaning muscle must be under the tension throughout the 10-12 reps

body posture - stand up right, otherwise weigths will kill you posture in the long term; causing forward neck position, pelvic tilt etc

over doing - dont over do - 3 sets; 1st warm up set wid 5kgs, 2nd 7.5, 3rd 10kgs (6-8reps)...last seat lo maximum only 6-8 reps cheyagalgina weight ni batti initial weight (5kgs here) set cheyali n progessive ga increase karo

 

inka gurtostey chepta

Baguntada annai  recent oka oka bottle konna andulo all dry fruits vth honey unnay....adi ok na tinocha

ya em kaadu tineyyi bro

 

sundrop n other branded peanut butters avoid karp

weights lifting lo few key things...

 

breathing...contraction breath out, extension breath in; very few know about this which is the most important to pump oxygen into the muscles during reps

form - squeeze the weights as hard as you can which automatically improves your form

pace - do as slow as you can general rule is to spend about 3 secs for each rep

muscle tension : reps madyalo make sure you are not resting at the end of d rep meaning muscle must be under the tension throughout the 10-12 reps

body posture - stand up right, otherwise weigths will kill you posture in the long term; causing forward neck position, pelvic tilt etc

over doing - dont over do - 3 sets; 1st warm up set wid 5kgs, 2nd 7.5, 3rd 10kgs (6-8reps)...last seat lo maximum only 6-8 reps cheyagalgina weight ni batti initial weight (5kgs here) set cheyali n progessive ga increase karo

 

inka gurtostey chepta

 annai brreathing esari nundi follow avtha next reps madhyalo rest aithey teeskuntunna cheyaleka....asusual 5kgs tho start chestunna kani left hand manaki co operate cheyatledu....eroju biceps aithey left hand chesetappudu shoulder meda padipotundi pressure

ya em kaadu tineyyi bro

 

sundrop n other branded peanut butters avoid karp

aithey ippude book chesetha Thank u 

 annai brreathing esari nundi follow avtha next reps madhyalo rest aithey teeskuntunna cheyaleka....asusual 5kgs tho start chestunna kani left hand manaki co operate cheyatledu....eroju biceps aithey left hand chesetappudu shoulder meda padipotundi pressure

k bro kummeyi gudluck

 

non dominant hand time padtadhi le...biceps easy ga vastayi chest n shoulder tho compare chestey...sarigga chestunavo ledho check chesko wid trainer...barbell curls d best for biceps

k bro kummeyi gudluck

 

non dominant hand time padtadhi le...biceps easy ga vastayi chest n shoulder tho compare chestey...sarigga chestunavo ledho check chesko wid trainer...barbell curls d best for biceps

Emo annai naku aithey shoulder & chest vastundi kani biceps asala ravatle....inka triceps chesinappudu hand backside konchem shape vachindi....ok repati nundi konchem jaagratha ga chesta

One thing recently learnt is longer muscles like legs & back chesthee fat ekkuva burn avudhanta and doing heavy weights of any body part is important to burn fat, just push your limits

One thing recently learnt is longer muscles like legs & back chesthee fat ekkuva burn avudhanta and doing heavy weights of any body part is important to burn fat, just push your limits

Emo annai naku aithey shoulder & chest vastundi kani biceps asala ravatle....inka triceps chesinappudu hand backside konchem shape vachindi....ok repati nundi konchem jaagratha ga chesta

chest n shoulders improve aithe gud kadha...biceps vastayi le...diet maintain chestuntey

chest n shoulders improve aithe gud kadha...biceps vastayi le...diet maintain chestuntey

repati nundi diet maintain chesta ippativaraku em cheyaledu peddaga....inka start chesta

repati nundi diet maintain chesta ippativaraku em cheyaledu peddaga....inka start chesta

Protien teeskokunda weigths lift chestey tissues damage avtayi

Protien teeskokunda weigths lift chestey tissues damage avtayi

Repati nundi ade pani lo unta annai 2 eggs and nuvvu cheppina bottle 2 spoons.....opigga rply istunnav thanks annai __/\__

Repati nundi ade pani lo unta annai 2 eggs and nuvvu cheppina bottle 2 spoons.....opigga rply istunnav thanks annai __/\__

myfitnesspal app lo, nee food track chesko bro...danni batti entha consume chesavo telustundi...

myfitnesspal app lo, nee food track chesko bro...danni batti entha consume chesavo telustundi...

Thanks annai app bagundi kani update chestu undali....try cheta time to time update cheyadaniki 

Ne Workouts & diet gurinchi veyyi annai ikkada nuvvu free unte 

I will pm you ....

I will pm you ....

Hi bro pm me too thanks

 

Do u use any whey protein?

Arms day done this morning - my fav

 

Shoulders day is d least fav

I will pm you ....

Thanks annai

Arms day done this morning - my fav

 

Shoulders day is d least fav

eroju Backs chesa...Total 7 work outs 3 sets 15 reps....Abdomen ki crunches 3 sets 25 reps....double leg raisals 2 sets 15 reps....Body raisal 3 sets 15 reps....Eroju breath maintain chesanu annai.... moring 4 badam, 1 apple, Break Fast tiffin

Bellary Naga annai ne work outs kuda share chey 

eroju Backs chesa...Total 7 work outs 3 sets 15 reps....Abdomen ki crunches 3 sets 25 reps....double leg raisals 2 sets 15 reps....Body raisal 3 sets 15 reps....Eroju breath maintain chesanu annai.... moring 4 badam, 1 apple, Break Fast tiffin

Super bro - carbs n protein post workoutI- 2 whole eggs n a banana add karo

Super bro - carbs n protein post workoutI- 2 whole eggs n a banana add karo

Ok annai....bananas konna kani tinaledu apple tinna kada ani oorukunna....ne valla diet kuda change chesa thanks annai

aa app lo choodu bro, protein content telustadhi manam teeskone food lo, danni batti wiser food options telustayi.....atleast 70 - 80 gms per day protein undela chusko....take as many egg whites as possible..cheapest protein option idhe.....

 

post workout 30 mins lopu teeskone la choodu paina cheppina breakfast meal.....

 

diet in general, completely no sugar...carbs reduce - less amount of white rice...fruits only raw teesko, no fruit juice.....finish dinner atleast 2 hours before sleep

 

fat reduction avasarledu ankuntey - pre workout kuda bananas etc teeskotam better, empty stomach tho workout avasarale

aa app lo choodu bro, protein content telustadhi manam teeskone food lo, danni batti wiser food options telustayi.....atleast 70 - 80 gms per day protein undela chusko....take as many egg whites as possible..cheapest protein option idhe.....

 

post workout 30 mins lopu teeskone la choodu paina cheppina breakfast meal.....

 

diet in general, completely no sugar...carbs reduce - less amount of white rice...fruits only raw teesko, no fruit juice.....finish dinner atleast 2 hours before sleep

 

fat reduction avasarledu ankuntey - pre workout kuda bananas etc teeskotam better, empty stomach tho workout avasarale

App ni update cheyadam kashtam ga undi annai manam tine food exact ga update cheyalekapotunna....whole egg tinacha only whites aa....inka no sugar ante evng coffee lo maneyyali....dinner kuda ya 2 hrs munde aipotundi inka bananas a start cheyali

Coffee lo ok le - other sugary stuff avoid karo

 

App update avasarle just each fud lo protein carb sugar content kosam use chesta nenu - one day update cheste inka approximately everyday same tintam kada

Coffee lo ok le - other sugary stuff avoid karo

 

App update avasarle just each fud lo protein carb sugar content kosam use chesta nenu - one day update cheste inka approximately everyday same tintam kada

Ok annai will try