Hello

Today I started early because already before 6 in the morning when I had to jump in the car and go to the city in search of lemons and impiru to a miraculous healing potion. No, of course not for me. It has healed me already, but unfortunately the plague managed to hunt my wife and it was necessary to undertake rescue activities from the morning. What a strong plague I had, I was caught by the alcohol, and I needed 4 servings of super mixture to completely recover. We'll see how many portions my wife needs to get better. As a reminder, I put the composition once again.

After getting the ingredients and preparing the mixture and embracing the cat, I went to work. In today's work I calmly went to static training, refueled and washed the car, and after returning to the base I waited for work on the computer. It was not until around 5:00 pm that I started the daily 50/100/200/400 training. Today I decided to add running and describe the training in more detail.

Exercise 1

The first exercise is 50 pulls on the stick. I make them in 10 series of 5 repetitions, each series with a different spacing of hands on the stick.

I start with a wide grip, that is, hands much wider than the shoulders, as you can see in the attached picture. Today, for variety, I introduced, a loosening run at a distance of about 150m after each series as a rest. So the whole thing looked like this:

1. 5x the rod with the wide-bandwidth
2. 150m gear
3. 5x bar with shoulder width and shoulder width
4. 150m gear
5. 5x the stick with the pick-up narrowly (the palms touch the index fingers)
6. 150m gear
7. 5x the rod with a narrow snap (hands are touching with small fingers)
8. 150m gear
9. 5x stick with wide-bandwidth
10. 150m gear
11. 5x pickup bar normally
12. 150m gear
13. 5x pickup bar narrowly
14. 150m gear
15. 5x the chisel is narrow
16. 150m gear
17. 5x the rod with the wide-bandwidth
18. 150m gear
19. 5x stick with incoming standard
20. 150m gear
    

Exercise 2

The second exercise is push-ups. The total number of repetitions is 100. I make them in 5 series of 20 repetitions, each series with a different hand width spacing.

As the first I perform pumps wide as in the presented picture. As you can see, your hands touch the ground outside from the shoulder line. Today, the series of push-ups was also intertwined, just like in Exercise No. 1

1. 20x wide pumps
2. 150m running
3. 20x normal pumps (hands on the shoulder line, elbows bend along the body)
4. 150m running
5. 20x narrow push-ups (so-called triangular, hands touch with index fingers and spread thumbs forming a characteristic triangular space between the fingers of both hands.)
6. 150m running
7. 20x wide pumps
8. 150m running
9. 20x normal pumps
10. 150m running

Exercise 3

The third exercise is done while lying on your back. Hands touch the head around the ears, while the legs with the fingers covered, erect, we lift slightly above the ground. Then we pull the knees over the hips, and at the same time bend the torso to touch the elbows of the knees, and then return to the entry position. It should be remembered not to detach the lumbar section from the ground during the entire duration of the exercise.

I performed this exercise today in 8 series of 25 repetitions, which gives a total of 200 repetitions. Of course, this exercise was interspersed with a resting course. The whole thing looked like this:

1. 25x belly
2. 150m running
3. 25x belly
4. 150m running
5. 25x belly
6. 150m running
7. 25x belly
8. 150m running
9. 25x belly
10. 150m running
11. 25x belly
12. 150m running
13. 25x belly
14. 150m running
15. 25x belly
16. 150m running

Exercise 4

And finally the last exercise or squats. Spacing legs a bit wider than the shoulder line and lower the center of gravity as low as possible, then return to the standing position and perform another repetition.

Today I performed squats in 8 series of 50 repetitions, of course also the series interspersed with 150 meters of loosening trot. So the whole thing looked like this:

1. 50x squat
2. 150m gear
3. 50x squat
4. 150m gear
5. 50x squat
6. 150m gear
7. 50x squat
8. 150m gear
9. 50x squat
10. 150m gear
11. 50x squat
12. 150m gear
13. 50x squat
14. 150m gear
15. 50x squat
16. 150m gear
    
    
    
    

    Total time

    around 87 min

    including taking pictures :)

    The whole training gave me about 7000 points, of which about 4650 from running. The rest of today's points are walking related to the normal activity of the day.
    
    
    Author: @swiatfotoobrazow
    Reflink: https://actifit.io/signup?referrer=swiatfotoobrazow
    
    
    If you want to learn about #Actifit, write something more or write a question with a question. We can also talk at https://discord.gg/66qwms
    
    
    Description: #Actifit is an innovative phone application that reads from your smartphone the amount of movements you made on the body, during the day, and then based on the obtained result, rewards you with #AFIT coins, which you can pay for various sports items or services. Alternatively, if you find that you prefer to pay with physical money, then you can change the coins to any.
    
    
    
    

    
    11133
    

    Daily Activity,Gym,Running

    

    Height 184 cm		Weight 94 kg		Body Fat 0 %
    Waist 99 cm		Thighs cm		Chest 110 cm