#AsuultSambar :

Чи бэлтгэл хийхдээ булчингуудаа ангилалд оруулж том булчингууд-ийг нэг өдөр зэрэг ачаалалд оруулахгүй байхыг анхаарах хэрэгтэй!
Ер ни хүч-ний дасгал хийнэ ээ гэдэг маань булчингуудаа нурааж, эвдэлж байгаа гэсэн үг. Тэр үндсэн дээр булчингууд дахиж шинэ-ээр бий болдог бөгөөд тэр явцад булчин томорч хөгждөг. Иймээс чи 7 хоногт 2 удаа бэлтгэл хийдэг бас нуруу-нд чинь өвдөлт өгч байвал, бэлтгэл-ийн өмнөх бие халаалт чинь дутуу бас эхлэхдээ жижиг булчингууд болох гэдэс, нуруу-ны нугас-ны судалжсан булчингуудаа эхлээд ачаалал өгсөн-ий дараа суултанд орж байх хэрэгтэй!
Дахин нэг зуйл анхааруулахад богино хугацаанд булчингууд томорно гэж байхгүй шүү! Дээрхи зурган дээрхи тамирчид олон жил хүч хөлс-өө шавхаж байж тийм болсон юм шүү!
Давталт-ын хувьд гэвэл өргөж буй штанг болон гантилэ-ний жингээс болж өөрчилдөг-ийг эрх биш мэдэх байлгүй дээ.
Ер ни хэдэн оролт хэдэн давталт гэдэг нэг их чухал биш, булчингаа хэрхэн бүрэн ачаалалд оруулах нь чухал, жишээлбэл чи том булчингууд болох цээж, нуруу, хөл-ний булчингуудад ачаалал өгөхдөө тус бурт нь 30-аас доошгүй мин зарцуулж байх хэрэгтэй!
za tegeed oilgohoorgui yum biaval dahij asuugaarai!

Minii huvid 10 jild baihad 2 jil garan hicheellej baigaad daraad ni murunduu gemtel avsan-ii ulmaas beltgelee 4 jil garan orhih bolson, tegeed ene jil-iin 1 sar-aas ehleed dahin beltgel hiij ehelj baina daa.... Niitdee 3 jil iluu-tei l beltgel hiij baina.
CHi heden heltei ve higshoon? gedeg asuult-iig chini neg l sain oilgohgui baina shuu! Yarian-ii chadvar uu? eshul minii bie-iin jin uu?
BI bodohdoo minii bie-iin jing l asuusan bolov uu gej bodoj baina!
Odoogoor 79 orchim l baina daa.... Gainer heregleed ehleheer gehdee jin asar hurdan nemegddeg yum aa..... Gainer-iig udurt 270 gramm-iig heregleed buten neg sar mass nemeh beltgel hiiheer bulchinguudiin yalgaralt ni bagasaad harin bulching-iin mass ni asar iheseed neleen buduun haragdah geed baidag yum.... Neg sar-iin dotor shuud oiroltsoogoor 8 kg deeshilne gene uu yana gene uu! hehehe
Gehdee minii huvid yag temtseen enee tereed oroh gej beltgel hiideggui bolohoor jin nemeh neg ih sonirholgui l dee......
Just Hard working and Good looking, you know! )))

Sain u!
Emegtei hund body-building-iin beltgel hiihed hor noloo gej baihgui, emegtei hun-ii bie erhten-d eregtei huniih shig testestron bolovsruulah ni baga baidag uchiraas emegtei hunii bulchin ter dariu tomorch hugjduggui.
Harin udaan hugatsaand hicheellechiheed bolih tohioldold bulchinguud sulrah ulmaar uuhluh handlaga zarim emegteichuuded ajiglagddag.
Turah huseltei emegtei humuus body-building-iin beltgel-iig aerobic eshul duguit condition-ii beltgel-tei hamt hiivel iluu ur dund hurdeg!

HEHE...ONOODOR HII DEMII ENE WEB-N SPORTIIN BULANGAAR TENEJ BGAAD JINHENE GOYO BULAN OLLOO.....
IIM BULAN BDAG GEJ UGAASAAA MEDEEGUI YUM BNA.
ZA TEGEED GARUUD JIN NEMJ BNAUUDAA?ENDEES JAAHAN YU UNSHLAA..ZOV YUM BICHSEN HUN CH BNA,AVAH YUM BHGUI YUM BICHSEN MEDEMHII GAR CH BNA...NEG SARD 8 KILO NEMNE CH GEH SHIG......TIIM ULGERT HEZEE CH BITGII ITGEEREI..ZA MANI TEGEED ENENEES HOISH ENE BULANGIIN BAINGIIN GISHUUN BOLNOO..ELDEV BUSIIIN MEDEHEGUI CHADAHGUI YUM BGAA BOL CHOLOOTEI ASUUGAARAI.. :borgsmile: BODYBUILDING UNEHEER AGUU SPORT SHUU..TER CH UTGAARAA ASAR IH TEVCHEER TSAG ZAV,ZOHION BAIGUULALT SHAARDANA..
AAN TEGEED ENGLISH GADARLADAG GARUUD BVAL bodybuilding.com-RUU ORJ ELDEV BUSIIN MEDEELEL AVNA..MINII MEDEHIIN L HAMGIIN IH MEDEELELTEI,ELDEV BUSIIN YUNUUDTAI.ER NI IH SAIN WEB SITE DAA...
AAN ER NI TEGEED HUND GARUUD MEDEJ BGAA BAILGUI..
BODYBUILDING T ERDOO 4CHUHAL ZUIL L BDAG YUM..ALI NEG NI SAIN YAVAGDAHGUI BOL CHI BODYBUILDINGEER HICHEELELJ BGAA BISH,ZUGEER TSAGAA URJ BNA GEJ OORIIGOO HELJ BOLNO..I MEAN HARDCORE BODYBUILDERS..
1.HOOLOLT,TEJEEL
2.AMRALT,NOIR
3.PATIENCE,TEVCHEER
4.TRAINING,BELTGEL
ENE 4-G HOSLUULJ CHADSAN HUND CH ASIAN MISTER CH HOL BISHDEE!
BI HOOLOLTIIG YAGAAD NEGT ORUULSANIIG MEDEJ BNAUU?
BODYBUILDING-G 100 GEJ UZVEL 90% NI ZOV HOOLOLT,10% NI BELTGEL BDAG YUM...HEN CH GYM DOLOO HONOGT 3 UDAA,1 TSAG HICHEELELJ CHADNA..HARIN ODORT 6 UDAA ZOV HOOLLOOD,BUH HEREGTSEETEI TEJEELEE AVCH CHADAJ BGAA GAR HED BGAA BOLOO.........
ZA ZA TEGEED DARAA DARAAGAAS ELDEV BUSIIN YUMNUUD BICHNEE..
ZA TEGEED ENE OGUULELEE EHLEN HICHEELEGCHIDED ZORIULSAN MASS NEMEH NEG PROGRAM,BODYBUILDINGIIN 2 ALTAN UGDUSSGAYA..
EHLEN HICHEELEGCHID ERONHIIDOO JIJIG BULCHINGUUDDAA ANHAARAL TAVIAD HEREGGUI,,TA NARIIN ZORILGO (MINIIINHTEI ADILHAN HEHE)BOL MASS NEMEH.TRAININGT DASAH,BULCHINGAA MEDREH GESEN 3....


ZA TEGEED OLON IIM NURSHILGUI TRAINING-NI BICHIE..
7 HONOGT 3 WORKOUT, 1 WORKOUT 1.20-1.40MIN, BHAD HANGALTTAI..
TA NAR ODOOHONDOO ODROO TOROLJUULEH GEED HEREGGUI.OCHOH BOLGONDOO ADILHAN DASGAL HIIGEED BHAD BOLNO......1SETIIN HOORONDOH AMRALT 2-3MIN,DASGALAA OORTOO TOHIRSON JINGEER BULCHINGAA MEDERCH DUND ZERGIIN TEMPEER HII...HETERHII HURDAN HIIH BULCHINGIIG NI OVTOGOOS OOR YAMARCH UR DUNGUI...
OK..LETS START
WORKOUT.....
1.SQUAT 3SET,1SET 8-12REPS
2.BENCH PRESS 3SET,1SET 8-12REPS
3.DEADLIFT 3 SET,1SET 8-12REPS
4.BENT ROW 3SET,1SET 6-10REPS
5 MILITARY PRESS 3 SET,8-12REPS
HEREV CHI ENE DASGALUDDIGG BUDGIIG BUH HUCHEEREE NI HIISEN BOL ODIID ALI HEDIIN 1.20 MIN ONGORCHIHSON BGAA...
ZA BYE YAVJ AMAR... :borgsmile:
NO PAIN,NO GAIN
LEGENDS DONT BORN,THEY ARE MADE

BODYBUILDINGIIN SPORTOD ORGON HEREGLEGDEG(MINII YUM BICHEHDEE HEREGLEH BOLNO) ENGLISH UGNUUD....EDNUUSIIG MEDEHGUIGEER CHI TSAASHDAA TOLGOIDOO MEDLEG BIENDEE JIN 1 GRAMMIG CH NEMJ CHADAHGUI... :evil:
0.DUMBELL...GANTELL,BARBELL......SHAANTAG GEHUU GOL GEHUU..HEHE
1 WORKOUT.....NEG UDAAGIIN BELTGEL
2.SET...............NEG DASGALIIG HIIH DAHIALT
3.REPS..............I SET-ND HIIH DAHIALT
HEREV 3 SET..8 REP GEVEL....TER DASGALIIG CHI 3 UDAA HIINE,NEG HIIHDEE 8 UDAA GESEN UG,,TOLGOIGOO AJILUUL
4.BENCH PRESS,,,,TSEEJNII SHAHALT
5.SQUAT..............SHAATANGD SUULT..HEHE
6.DEADLIFT......NURUUNII ORGOLT..YAJ HIIDEGIIG NI TAILBARLAJ BICHEHED HESTUU..MEREGJILIIN HUNEES ASUUH YUMUU?ANGLI SITE RUU ORJ YAJ HIIDEGIIG NI UZ...(BODYBUILDING.COM)
7.BENT ROW.......NURUUNII TATALT GEH YUMUU..HEHE 6-TAI ADIL
8.MILITARY PRESS....MORNII SHAHALT...
(ER NI DASGALUUDIIN ZOV HIIH ARGIIG YUM MEDEH HUNEES ASUUH YUMUU DEEREH SITE RUU ORJ UZEHIIG ZOVLOJ BNA..DEERHI DASGALUUD NI BASIC GEJ HELEGDDEG GOL BOLOOD HUND DASGALUUD TUL..GEMTEL AVAH BOLOMJ IHTEI BDAG....)
9.WARM UP...HALAALT
10.COOL DOWN...DASGALIIN DARAAH SUNGALT,HONGON GUILT..ETC
11.STRECH...SUNGALT
12.PROTEIN...UURAG
13SLEEP...NOIR
14.NUTRITION..TEJEEL
15.OVERTRAINING...HETERSEN BELTGEL
16.BULK UP..MASS NEMEH
17.CUT UP...BULCHINGAA YALGARUULAH
18.DIET....ZOV HOOLOLT
19.EXERCISE...DASGAL
20.WEIGHT.....JIN

MOHOS BI OORIIN BODOJ BGAAGAARAA ORCHUULSAN BOLOHOOR ALDAJ TASHAARSAN BOL UUCHLALT HUSIE...

М.Сарангуа Монголын гурван удаагийн "мисс" боллоо
М.Сарангуа Монголын гурван удаагийн "мисс" боллоо
Энэ жилийн УАШТ-д найман байгууллагын 30 орчим тамирчид оролцсон юм. Хэдий оролцогчдын тоо цөөрсөн ч чанар сайн байгаад сэтгэл хангалуун буйгаа Монголын бодибилдингийн холбооны дэд ерөнхийлөгч Б.Батсуурь илэрхийлж байв.
-"Мисс"-ийн төлөө ердөө гурван бүсгүй өрсөлдсөн нь дэндүү чамлалттай санагдав. Тэгээд ч гол өрсөлдөөн өмнө нь миссээр тодорч байсан М.Сарангуа /Тайхар/, Жазейгийн /Монгол фитнесс/ хооронд болсноос "Тайхар"-ын шөрмөслөг бүсгүй "Монголын мисс"-ээр гурав дахь удаагаа тодорлоо. Өнгөрсөн жил мөн энэ хоёр бүсгүй "мисс"-ийн төлөө өрсөлдөж, Жазей ялалт байгуулж байсан билээ.
Эрэгтэйчүүдийн хамгийн хөнгөн жинд /65 кг/ зургаан бодич оролцсоноос Монголын эрэгтэй бодибилдингчдээс анхлан олон улсын тэмцээнээс медаль хүртсэн Г.Дорж илт давуу ялалт байгуулав. Тэрбээр жин бүрийн аваргууд оролцсон "мастер"-ийн төлөө тулаанд ч чамгүй хүч үзсэн юм.
Хамгийн өрсөлдөөнтэй, сонирхолтой болсон 75 кг-ын жингийн аваргын төлөө долоон тамирчин өрсөлдөв. Энэ жингийн тамирчдын чөлөөт үзүүлбэр ч бусдаасаа илүү чанартай, сонирхолтой болсон. Гэсэн ч гол "тулаан" өнгөрсөн жил "Мистер"-ийн төлөө эрс ширүүн өрсөлдөж байсан Д.Золбаяр, Норланы хооронд болох нь тодорхой байлаа.
"Аваргыг давж аварга болно" гэдэгчлэн Норлан 2003 оны улсын аварга Д.Золбаярыг ялан жиндээ тэргүүлж, улмаар цаашид аваргалах замаа засав.
Ийнхүү нийт дөрвөн жинд аваргалсан тамирчид үнэмлэхүй аваргын төлөө хүч үзлээ. 65 кг-д аваргалсан Г.Дорж, +75 кг-ын аварга Одбаатар булчингийн ялгаралт, хөгжлөөр илүү санагдсан бол Норлан биеэ жигд хөгжүүлж чадсан нь анзаарагдаж байлаа. "Мистер"-ийн төлөө тулаан ширүүхэн болсон ч энэ өдөр "Хар Ирвэс"-ийн тамирчныг дийлэнх бодич гарсангүй, Норлан 2004 оны "Монголын мистер" цолыг хүртлээ.
Энэ жилийн УАШТ-ий шилдэг чөлөөт үзүүлбэр үзүүлсэн тамирчнаар Жахар /Хар ирвэс 65 кг/ тодорсон бол Монголын гурван удаагийн мастер Б.Энхтайван хувийн зүгээс өв тэгш тамирчныг тодруулж, анхны шагналын эзнээр "Тайхар"-ын Баяржаргал /70 кг/ шалгарчээ.
Тус тэмцээнийг "Сөүл" групп, "Paradise Valley" компани, "Анод" банк, "НВЦ" компани, "Тамир" спортын барааны дэлгүүр ивээн тэтгэсэн байна

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gurgersh dee

Ta nart hiihed evgui dasgaluud gej baidaguu?

minii huvid : suuj baigaad shtang tolgoinii araas deesh urguh, esvel blok tolgoinii araas tatah mash evgui sanagddag baisan
suuld "muscle&fitness" unshij bhad ene dasgaluud mur berteeh hamgiin undur magadlalatai dasgaluud . er n l hiih heregui gej bn lee
Coleman murnii dasgal zaaj baihdaa ,"zaluudaa medehgui baisan uchraas "tenegtej"hiij baigaad muruu gemteej 3 sar betgel hiij chadaagui " gej baigaa ...Ehleed hungun jind bol neeh medegdehgui,harin jaahan serioznii bolood irehleer l yas chine tachignaad dugaraad ,"eserguuzel ee ilerhiilj baigaa shuu"
uur dasgaliin huvid ch gesen hiihed ebgui l baival uur dasgalaar orluulaad l baih heregtei
hamgiin turuund AYULGUI BAIDAL

+ power -n 1 dasgaljuulagch tv harsan , nuruunii dasgal buruu zaaj uguud baisan , ter n yaltachgui 3 tolgoitod orohoor dasgaliig nuruuniih geed l...
sain material baidagui teech holbootoi baih l daa

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good thinks happen to those who take risks

chamtai sanal niilj baina

anhalj yavj baigaa humuust super tonoglol , tiim iluu dutuu yum heregui
ehleed zugeer l heden ganteli, shtang gir geed l, engiin yumnas ehleerei

tonog deer zuvhun todorhoi bulching ajiluuldag ch gesen , dutagdal ih baidag yum shuu, hosolj hiigeerei

2experts (sanal bodloo): ta nar yalgaruulalt deer heden davtamjtai hiideg be???
bi jin nemehguigeer yalgaruulalt hiiye gesen , mass l hiigeed bh shig bn
9 sariin eheer 83 kg baisan odoo 10 sariin eheer 86-87 kg bolchihson l bn
(no fat), hiihdee 12-15 hiihed arai bolohgui bn aa daa yanz n !

shine jil hurtel program zohioj hiij baigaa, gaigui bol zurgaa taviulj shuulguulnee ta naraar hehe

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good thinks happen to those who take risks

7 honogt 5 udur hicheelej baival harin zuv yum bish uu???

gehdee medeej 1 turliin bulching 1 l udaa achaalal uguhuur taaruulah heregtei

minii huvid ch gesen 5 uduruur toozoolj taaruulsan
4 doloo honood uurchilj baigaa
odoo hiij baigaa n :
1 dehi : hul
2 dahi : guilt (20min)esvel sags (1.5-2 zag)+ press (100-200) olon hiij baihad nasroeni ih heregtei baidag
3 zeej , 3 tolgoit
4 dehed : 2dahi udurtuu adil
5 nuruu,2tolgoit, shuu
6,7 amrah ingej hiij baihad bulchinguud hangalltai amardag(gehdee ih yadarch bn,oroi hiine hariad yu ch hiih chadal baihgui,hicheelee umnu l hiihgui bol , harij dush ideh yumnii baraa haraad l nam )

harin hool ih hereglej bnaa , dor hayaj 3-4 udaa hoolloj bn +dunduur n baga saga yum idsen sheeg l


huue ter tamhi tatdag zaluu :jin nemehgui baigaa bas neg shaltgaan chin tamhitai chien holbootoi , bi nariin zyuil medehgui gehdee (hunii yarya) ter hun hicheegeed l tamhinaas garah gehleer jin nemeh geed boldogui ,tamhinaas garch chadahgui bn geed yarij baisan (hooson ug bish baih shu) uchir n ter hunii ajild gadnah turh chuhal uureg guizetgdeg -nevtruuleg hutlugch zaluu ........

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good thinks happen to those who take risks

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BODYCHDOO SAIN UU
NEG ASUUH ZUIL BAINAA, BODY IH HIIHED BUUR, ZURH, HODOOD GEH MET DOTOR ERHTENUUD YUNAAS BOLJ YAGAAD MUUDDAG UM BE?


Zurhnii huvid het achaalalaas boldog baih gej bodoj bn, (ehelj bui humuust neg ih hamaarahgui, udaan hicheelsen ,prof-d chine centnereer n orguj bga)Gehdee yamar negen sportoor hicheeleed ,yamar negen erhten muudah ve gej bodohiin orond ,ehleed emch deer ochij shinjilgee hiilgeed terneesee uudej hicheeleh sportoo songovol iluu deer bolno biz...Tarhinii daralttai bol hund yum urguj bolohgui, esvel yasnii buruu hugjil ch yumuu , mash l bolgoomjtoi bh heregtei
Sags toglohod ih konttaktai, uvdug shagaind ayultai sport geed baival togloh hun oldohgui ee

Buur hodood gevel steroidnoos bolj muuddag gej bodoj bn...........
GEHDEE: zov hoololt, beltgelee zov hiij ,zuv tekhniktei(uurtuu taaruulj. ternees bish X TEND 100KG shahaj bn uu,150 shahaj bn uu, chamd hamaagui)tegvel bie chine ulam l eruul bolno

Harin BB-s bolj haraa muudah(nudee delgezneesee holduuldaa ), usult zogsdog gevel hudalaa boloh baih
(Arnold ah 10 garan nasnaasaa ehelj hicheellsen, usuud 180sm deesh ussun l bn)

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good thinks happen to those who take risks

Hicheegeerei !!!
Ur dun n baina hiisnii ur dund l garch irnee (yamarch l baisan 4-5 dahi beltgelees huch nemegdej baigaa n medegdeg yum)

dasgaluudiin huvid
a) ene sedeviig ahiad ehnees n neg sain unsh ho,zaluus todorhoi gehed heterhii todorhoi sain bichsen baigaa
b) club bolgond l dasgaliin huviaari 2-3 yanzaar baidag shuu dee
c) netees uz , bb site-naas


P.s: halaaltaa sain hii
pps: hunees sain asuuj baigaarai (zov hiij baina u,ene yund ordog ve g.m), BERTEHEES L SAIN SERGIILEerei

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good thinks happen to those who take risks

cheers ochkhuu,

zaluustaa nemj helehed, bidnii odor tutmiin hool tejeel maani 3 n undsen bodisoos togtono. uurag nuurs-us tos.

uurag maani bulching buteedeg tuipuu gej oilgo.
nuurs us maani tuipuug orj tavihad shaardagdah erchim huch.
tos bol oilgomjtoi bizdee tos l baihgui yu :)

tegeheer herhen hoolloh ve? uurag bol uurag, whey baina uu egg bn uu milk bn uu yalgaagui uurag gesen bodis l garna. azi hunii biyed suunii uurag jaahan zohimj muutai gedeg. whey protein orond ni zugeer gej baigaa.
beltgeld orohoos buyu barilgaa barihaas omno chi ih hemjeenii erchim huchtei ooroor helbel benzintei baih yostoi. benzingui bol yahav ? medeej ajillahgui esvel motoroo evdene. tegvel nuurs us haanaas avah ve. buh torliin gurrilan buteegdehuun, budaa toms zeregt ih hemjeetei bn.
uurag ni mah ondog zagas vanduid ih hemjeetei bn.
beltgeliin omno mah ihtei hoolnoos iluu budaatai nogootoi hool ih zugeer.
harin dara ni mah ihtei hool sain ideerei.
jin nemeh gedeg ni 2 utgatai. oohon jin ihseh bulchingiin jin ihseh, endees bid nart 2 dahi ni iluu goyo haragduulna. hun gadnaas irsen erchim huchee oortoo heregleed iluu garsnaa ooh helbereer hadgalaad bn. ideed hodlohgui suugaad baival oohon davharga ihsene. ideed bodydood baival bulchin chini ihsene.

mah maani gehdee uuragnaas gadna eldev hortoi bodis ihtei zolig. eleg ter buhniig shuuhed ih hugatsaa shaardana. udna. harin ene zoriulaltiin bodisuud ni shuud proteiniig ni shuugeed avsan tul hurdan tsusand orj heregtei gazraa buyu gemtsen ed est ochij baidag. yagaad gemtsen gejuu, chamaig beltgel hiihed bulchin giin esuud chini evderch gemtej baidag.

etsest ni ingej evdersen bulchingaas ih hemjeenii uldegdel hog shaar garah ni oilgomjtoi teriig yugaar tseverleh ve. nogoo jims. nogoo jimsiig sain id mongolchuud jaahan ideh bolomj muutai gehdee zovlohod bars hunsnii zahaas boonoor ni saihan alim banan ed nar avbal hyamd baidgiin.

good luck.

what up

mongold bodygoor hicheellegchded

1. ugluu 5 sh undug (2-g butneer, 3-g zuvhun tgagaaniig ni)
2. 3 zusem har talh hiam, cheese-tei
3. uurag (weight gainer-ch yumuu any kind)
4. tsever us

udur

1. tums 1-2 sh
2. jims(alim ,banana, orange)
3. chadval yogurt id(mongol tarag ch yumuu)
4. uuhgui mahtai gulyash
5. uurag (beltgeliin daraa)
6. tsever us

oroi

1. geriin hool
2. esvel 5 sh tos bagatai huushuur
3 nariin boov
4. uurag (beltgeliin daraa)
5. tsever us

ingeed neg 3 sar yavaad uzdee, nadad l lav mongold 5-6 udaa hool ideh zav gardaggui yum, good luck

Ochkhuu ovoo shdee , sedevee neleen avaad yavaad bga yum bn ...(bas aerobik, fitness geheer l nud n gayalazdag ohid baidagiin shu ,good luck)

Neg yum guihad Mongolooroo bichye , zaluusaa ?(bi lav bench press gej medehgui yum bn )

Za minii undur 183 sm, 83-85 kg bn , jin neg ih nemehgui bgaa ,yagaad gevel 7 honogtoo 2 udaa guigeed (3-5 km,) +bbal toglood bj bn (ih uuh hailuulj ,uneheer ene setguuliin nuuren deer bgaa humuus shig bietei bolj bolohnuu -uur deeree turshaad )ehnii ur dun n arisnii doodohi uuh bagassan ilt medegdej bn....

Odoo nuruunii dasgal, gedesnii dasgal 2t gol anhaarlaa handuulsan sheeg...
gehdee bi uurag uudagui , minii yavj bui bb club-n tonog tuhuurumj ch gesen tiim orchin yeiin super puper gej heleheergui, jiriin neg oyutnuudiin l ordog gazar (reason? bi uuruu mungu oldogui yumaa- uuragt,fitness centert zarzuulah munguur homs) gehdee yamar ch baisan hoolnoosoo : chihertei , davstai (chips g.m) , bas fastfood hassan yum bn

yu nemsen geheer :Vit complex, us (1 sard uuj bui usiig toozvol, manai emeegiin hashaand baidag zezeguudiig uslahad ch hangalttai )


to MUMI : end bichdeg humuusiin huvid bi sain medehgui l yum bn , bi oyutan , end l medeelel solilzoh yum bn shdee .Yamar mgl site bdag bish ...

Nemj helehed buh hun l yum urgudug gesen oilgolt chine huuchirchee , bi lav meh medehgui

YUm asuugaad bui humuus , ehleed ehnees sain unshaad , baihgui yumuu, yag uurtuu heregtei zyuil asuuval iluu todorhoi avah bh, uchir n hen heg n bichsen yumiig daraagiin huudas deer nuguuduh n asuusan l bh yum

Turah gej bga humuust ,zugeer l "turmaar bn" gedeg yarya hangaltgui , jinheneesee uuruu huseed , tegeed erchimtei ajilah l heregtei dee , tegehdee turahiin tuhai end tendees chadah yadahaaraa yum orchuulj tavij baya

Za za baahan l yum holiod buun l mix hiichlee

Havar ch dundaa orchihloo , Ohiduudaa zaluusaa odoo l sain hulsuu gargaj baij zundaa OK haragdana shuu ( bi er n yavaandaa reklamnii ug zohiodog bolnoo )

_________________
good thinks happen to those who take risks

Ms. Fitness setguulees

Zuvulguu

1 Dasgalaa zuv hiigeerei , het hund buyu buruu technikeer hiivel mash amarhan bertene

2 Bolomjooroo fitness setguuluud unshij, bichsen shine dasgaluudiig turshij uzej baigaarai (shine dasgaluud hiihed uidahgui bh sain taltai)

3 Hervee yamar negen dasgal taalagdahgui yumuu, hiihed evgui sanagdaj baival BUU HIIGTUN

4 Tuushtai hicheelej ehleh gej buigaa ali boloh olon hund medegd (ger buliihen , naiz nuhud ) Hamt hicheelihiig urialaarai


Nuruunii dasgalin huvid : (ehnii eeljind chamd 3kg-iin 2 shirheg ganteli baihad hangalttai )
1 doosh harj hevteed , garaa tolgoiniihoo ard avsan bn : zeejee ali boloh undur gargah geed uz 15-20 udaa hiine , 2 min amraad ahiad 15-20 udaa

2 Gantelee bariad uragshaa tongoino (nuruugaa hotoilgoj bolohgui ). Г useg shig l bolno gesen ug ehleed 10 udaa hiigeed 1-2 min amraad ahij hii

3 Zeh boloh dasgaluudiig turshaad uzeerei : tolgoi deeree nom tavij alhah; 1 metr heriin mod ardaa barij (tohoinii dotor talaar togtooj )

geriin nuhzuld hiivel gej bichlee , clubt bol hiideg tonog tuhuurumj baigaa , bagshaas n bolohgui bol hij bui hunees asuuhaas buu icheerei

_________________
good thinks happen to those who take risks

sain uu zaluusaa, 3 honog haniad hurch haluur ch hevteed yag l uhehe shahlaa, 3 kg turdag bna shd ,

ter ch unene hun bolgon l baki bohiig husdeggui yum bilee, ihenh zaluuchuud huuhnuud goe tegshgen bietei urgun murtei gedesnii bulchintai bolohiig husdeg yag setguul deerh zaluuchuud shig , medeej ieiin uuhnii hemjeeg buuruulah ni buh l talaar hunii biend ach tustai bas goo saihand ch gesen

nuruunii dasgal gevel hamgiin sain ni turniken deer suniah bhaa , bas ohiduud harvingaa arilgay gevel hevlii orchmiin dasgal sain hiih heregtei, gedesnii, tegeed demii bodoj yavhaar shuud l bie byaldarjuulah tuvd ochih heregtei , udriin 1 tsagiig l zartsuulah bh aerobic hiih heregtei

tegeed udaan hugatsaagaar hicheelleed ireheer uuruu dasgalaa yaaj hiihee medhees gadna setgel sanaa udrug bolod hunuust haragdah handlaga ch saijirna, burhan chamaig buruu garaar zurchihsan bol bodybuildingeer balluurdaad buren tugs bolgoj boldog yum tiim uu zaluusaa

PS: neeree nariin bagaj tohooromjguigeer oohniihoo huviig hemjih hetsuu, gehdee hun dasgal hiigeed turaad esvel uuhnii chin hemjee bagasch bgaa esehiig ter hun ooroo amarhan mederne,

MAN: yag huisnii hajuud 5 sm zaitai gazar eregtei hunii hamgiin undur oohnii % bdag ter hesgiin hevliin orchim 2 hurugaara changahan atgaj medne, bas 3-n tolgoit bulchind, tegeed guynii gadna tald , suujnii yasnaas doosh 1 tuu, uvdugnuus deesh 1 tuu

WOMAN: yag adilhan gehde hevliid emegtei huniih huisend ni bish harvind ni atgaj uzdeg yum

bi neg sonin deerees unshij baisanaa bichie,
ene baigaa buh dasgaliig 7 honogt 2 udaa zaaval hiih eystoi.
Dasgal buriig 20 min hiivel zohistoi bolno.

1. Er hunii belhuusnii toirog ni tseejnii toirgoos 30.5 cm-aar baga baih yostoi.
2. Huzuunii toirog, gariin bulchin, holiin bulchin ni adil hemjeetie buyubelhuusnii hemjeetei adil bna.
3. holiin bulchin ni guyatai 1:1.5 gesen haritsaatai bna
Eronhiidoo l ene. Tegeheer ooriinhoo bieiig hemjij uzeed haana chine iluu, dutuu baigaag olchihoj chadna gesen ug.

Uuragnii tuhai byazhan margaan garchihaj ....Bi uuruu sain medehgui bolohoor (bodybuilding.spb.ru) site-n forumaar hesej uzlee

Orosuud ch bas yanz buriin l bodol sanaa bichsen bn ,erunhiid n toimolbol:

Orosiin hamgiin hyamd uuragnii turul n Ironmanii baidag (ter hemjeegeer muu?)
Hugazaa n ungursun protein, creatine er n suu ,usand holihod sain holij bolohoo bolidog gej bn

Bas uurtuu tohirsoniig oloh heregtei , yagaad gevel zarim neg n hereglsnii daraa gedes uvduj, guilgeh metiin surug nuluu ih uzuuldeg gene.

L-carnitin hereglsend orvol guigeed baival iluu sain (mungunii huvid ch gesen)

edgeer zyuiluudiig unshsanii daraa bi lav uurag avahgui gej shiidlee(odoohondoo oiriin 3-4 sar hereglehguigeer , hoolondoo anhaaraad)

2LG: uurag hamaagui heregleheer eleg myarnaa , batalgaatai

2B-people: chi odoo hicheelelej ehelj bn uu?uurinhuu bodsnoor uuragaa (tohiruulj) hereglej duusaad , daraa n uurag hereglehguigeer turshaad uzdee!(uurchlult garval end bicheerei , ok?)


ABS: hen gedesnii dasgal sonirhood bailaa ? MAI AV AV

Gedesnii bulching 4 huvaaj avch , dasgalaa hiih heregtei

1 deed heseg
2 dood heseg
3,4 hoer hajuu tal (harvin?)


1 minii durtai dasgal bol fitness bumbugun deer hevtej baigaad (hul hanand tulsan,gar tolgoin ard) hiih , gedes amarhan changardag,hiihdee 3oroltoor-25udaa (chuhal:uvduj ehlenguut n zogsoj bolohgui )Sain tal n nuruu uvtugdugui

2 hevtej baigaad huluu urguh 3-20 (huluu solbih , "dugui unah" zergeer orluulj bolno)

3,4 hajuu talaaraa hevtej 2huluu zereg urgunu (jishee n : zuun talaaraa hevteed zuun garaaraa tulsan baidaltai.Baruun gar tolgin ard, baruun tohoig uvdugtui hurgene ) 3-10 (neg taldaa)

Энэ сэдэвт цаг хугацаа єнгєрєхєд vнэ цэнээ алдахгvй бичлэгvvд олон бнаа, гэхдээ уншихад жаахан тєвєгтэй бн.

Тэхээр, энд бичдэг мэргэжилтэнгvvдээсээ гуйхад КИРИЛЛ-ээр хєрвуулж бичэж байгаачээ, гэмээр бн.

Би бас уншмаар бн, гэхдээ галиглаад бичэхээр уншихад vнэхээр тєвєгтэй.

http://www.tsahimurtuu.mn/horvuul.php

Vvнийг ашиглахийг хvсий

end bichdeg humuusees harhad mergejliin tamirchid baidagui baihaa (bodohod mongol mergejliin tamirchin bodychin baidag biluu?)

Ochkhuu , mergejliin steroidtoi body sonirhogchiin sportoos uur , er n ergeed biend muu nuluu uzuulne bizdee?
Odoo bol steroid heregldegui bol profi boloh n hudlaa l daa ,ter bol oilgomjtoi
Chi odoo hedtei ve?heden jil bodygoor hicheelej bn: uurag uulgui hichneen hereglsen be?

Pro tamirchidiig harj baihad 20 nas hureegui hicheelej ehleed dor hayaj 5-6 jiliin daraa pro-card avdag baihaa(hamgiin bogino huagzaand ,hamgiin avyastai ,"sain genetictai n"), Americt bol absolute champion bolbol pro-card ugdug gej unshij bsan yum bn (jin jingees hund jingiingeh n mergejliinh bolno ted nariin jin ~100kg gej bodohoor aimaar aimaar )

gehdee end steroidiig reklamdaad heregui gej bodoj bn , sportiin ,eruul mend gesen chigleleer yavbal deer (pro sport gej uur sedev neevel harin uur bh)
Bi meddeg zyuilsee bichye: Enantat ,Propic ,Askofen -bieiin huchnii ajil hiihed tus bolno, es tegvel zurh chine zogsoh bailgui

8 doloo honogiin tursh mash changa hatuu hoolnii deglem ,udur bolgon
tumur urguh shaarldalga (zarim humuust 2 udaagiin beltgel )
suuliin 7honog bien dehi usaa shahaj ehelne , bi organizm chine yamar usgui geed boddoo ...Bi ih zuulruulj bichlee , jinhenees n nariin todorhoi bichbel humuus aij medeh , ene buh 2 sariin tamlaliin ard heden zagiin eiforiin baidaltai baih goe l baidag gesen (bi bishee , temzeend orson hunii yarya)

hurvuuldeg site-d hurvuulheer bas utgagui yum garaad, unshihad buur hetsuu bn (za tiimee, bi zuv bichij chadahgui bn )

_________________
good thinks happen to those who take risks

what up boogie

bi odoo 25-tai 4 deh jildee hicheellej bna usa-d neg jimd ajilladag nileed hund beltgel hiideg medeej beltgelee togtmol solidog 3 honog boltgel hiigeed 1 udur amardag zarimdaa udurt 2 beltgel hiigeed (3 day) 2 honog amardag 187-191 pound hoorond jin helbelzdeg

18 inch of arm-tai 170 cm nuruutai 2 jiliin daraagaas mujiin temtseenuuded orj ehleh bodoltoi l bna, tegeed amjilt gargaval pro kart avch magadgui l bh i am not so sure

steroid heregleed 2 sar bolj bna dahiad 6n sardaa hereglehgui gej bodoj bna jaahan aij l bna hurdan uhmeergui l bna shuu nauizaa, hor hunuuliig ni bol saina medne

za tegeed sanal zuvluguuguu uguurei thanks man

Day #1
Lying Hamstring Curls 4 x 15, 12, 10, 8
Romanian Deadlifts 4 x 15, 12, 10, 8
Standing Hamstring Curls 4 x 15, 12, 10, 8
Hyperextensions 3 x 15
Leg Extensions 3 x 15
Squats 4 x 15, 12, 10, 8
Leg Press 4 x 15, 12, 10, 10




Day #2
Incline Dumbell Press 4 x 12, 10, 8, 6
Decline Barbell Press 4 x 12, 10, 8, 6
Pec Deck Flyes 4 x 12, 10, 8, 6
Seated Barbell Military Press 4 x 12, 10, 8, 6
Barbell Upright Rows 4 x 12, 10, 8, 6
Reverse Pec Deck 4 x 12, 10, 8, 6
Machine Shrugs 4 x 12, 10, 8, 6




Day #3
Chin ups As many sets as it takes to get to 50 reps
T Bar Rows 4 x 12, 10, 8, 6
Pulldowns 4 x 12, 10, 8, 6
One Arm Dumbell Rows 4 x 12, 10, 8, 6
Dumbell Pullovers 4 x 12, 10, 8, 6




Day #4
Alternate Dumbell Curls 4 x 12, 10, 8, 6
Dumbell Hammer Curls 3 x 12, 10, 8
Concentration Curls 3 x 12, 10, 8
Skull Crushers 4 x 12, 10, 8, 6
Weighted Dips (Body Upright) 3 x 12, 10, 8
V Bar Pushdowns 3 x 12, 10, 8
Reverse Crunches 3 x 15
Theraball Crunches 3 x 15

Incline Barbell Presses
Flat Barbell Presses
Decline Barbell Presses
High Cable Crossovers
Click here for a printable version of Week One - Chest.

Week Two: 3 sets of each of the following exercises for 6-8 reps.


Decline Dumbbell Presses
Flat Dumbbell Presses
Incline Dumbbell Presses
Incline Dumbbell Flyes
Click here for a printable version of Week Two - Chest.

Week Three: 4 sets of each of the following exercises for 8-10 reps.


Flat Chest Press Machine
Incline Chest Press Machine
Decline Dumbbell Flyes
Low Cable Crossovers
Click here for a printable version of Week Three - Chest.

Week Four: 3 sets of each of the following exercises for 6-8 reps.


Incline Chest Press Machine
Push-ups with a plate on your back
Flat Bench Dumbbell Flyes
Pec Deck Machine
Click here for a printable version of Week Four - Chest.


Serious Back Routine:


Get ready to seriously blast your back! These routines will add some solid mass to your upper back as well as your lats! If you are looking to flare your lats out and build that great V-shape, then the following are your routines!

Week One: 4 sets of each of the following exercises for 8-10 reps.


Barbell Rows
Wide-Grip Lat Pull downs
Dumbbell Pullovers
Hyper-extension Machine
Click here for a printable version of Week One - Back.

Week Two: 3 sets of each of the following exercises for 6-8 reps.


T-Bar Rows
Reverse-Grip Lat Pull Downs
Machine Pullovers
Click here for a printable version of Week Two - Back.

Week Three: 4 sets of each of the following exercises for 8-10 reps.


Machine Rows
Weighted Wide-grip Pull-ups
Behind the neck Lat Pull downs
Click here for a printable version of Week Three - Back.

Week Four: 3 sets of each of the following exercises for 6-8 reps.


One-arm Dumbbell Rows
Weighted Reverse-grip Pull-ups
Dumbbell Pullovers
Click here for a printable version of Week Four - Back.


Serious Biceps Routine:


It is time for a biceps blitz! The following routine will help you achieve a high biceps peak! Also you will expand the thickness of the short head of your biceps and extend the mass along the outer biceps long head!

Week One: 4 sets of each of the following exercises for 8-10 reps


Incline Dumbbell Curls
Seated Dumbbell Hammer Curls
Seated Concentration Curls
Click here for a printable version of Week One - Biceps.

Week Two: 3 sets of each of the following exercises for 6-8 reps.


Standing Dumbbell Curls
Barbell Curls
Standing Dumbbell Hammer Curls
Click here for a printable version of Week Two - Biceps.

Week Three: 4 sets of each of the following exercises for 8-10 reps.


Standing Barbell Curls
Preacher Curl Machine
Reverse-grip Barbell Curls
Click here for a printable version of Week Three - Biceps.

Week Four: 3 sets of each of the following exercises for 6-8 reps.


Standing Cable Curls
Seated Alternating Dumbbell Curls
Reverse Grip Preacher Curl Machine
Click here for a printable version of Week Four - Biceps.


Serious Triceps Routine:


Seriously trash your triceps with these tried and true mass builders! Prepare to battle your triceps and whip them into the best shape ever!

Week One: 4 sets of each of the following exercises for 8-10 reps.


Incline French Presses
Rope Press downs
Weighted Dips
Click here for a printable version of Week One - Triceps.

Week Two: 3 sets of each of the following exercises for 6-8 reps.


Weighted Dips
Straight-bar Press Downs
Reverse-grip, Straight Bar Press Downs
Click here for a printable version of Week Two - Triceps.

Week Three: 4 sets of each of the following exercises for 8-10 reps.


Skullcrushers
One-arm overhead dumbbell extensions
Two-arm overhead dumbbell extensions
Click here for a printable version of Week Three - Triceps.

Week Four: 3 sets of each of the following exercises for 6-8 reps.


Close-grip Bench Press
One-arm Reverse Grip Cable Press Downs
Dumbbell Triceps Kickbacks
Click here for a printable version of Week Four - Triceps.


Serious Shoulders Routine:


Shape-up those shoulders and achieve cannonball delts! Get those shoulders bulging through your shirts with these seriously massive routines!

Week One: 4 sets of each of the following exercises for 8-10 reps.


Arnold Presses
Seated Dumbbell Side Laterals
Seated Dumbbell Rear Laterals
Dumbbell Shrugs
Click here for a printable version of Week One - Shoulders.

Week Two: 3 sets of each of the following exercises for 6-8 reps.


Seated Military Presses
Standing Front Alternating Dumbbell Raises
Standing Dumbbell Side Lateral Raises
Barbell Shrugs
Click here for a printable version of Week Two - Shoulders.

Week Three: 4 sets of each of the following exercises for 8-10 reps.


Upright Barbell Rows - close-grip
Seated Behind the Neck Barbell Presses
Standing Barbell Raises to the Front
Click here for a printable version of Week Three - Shoulders.

Week Four: 3 sets of each of the following exercises for 6-8 reps.


Upright Dumbbell Rows
Barbell Shrugs
Standing Dumbbell Side Lateral Raises
Seated Dumbbell Presses
Click here for a printable version of Week Four - Shoulders.


Serious Leg Routine:


Laid out before you is a serious leg building routine! You will gain mass in the outer sweep and teardrop of the thighs! You will also gain size in the hamstrings that will thicken your leg biceps backward! And to finish them off you will pump-up the calves to get your legs in full proportion.

Week One: 4 sets of each of the following exercises for 8-10 reps.


Dumbbell Squats
Dumbbell Romanian Deadlifts
Calf Raises on Smith Machine
Click here for a printable version of Week One - Legs.

Week Two: 3 sets of each of the following exercises for 6-8 reps.


Barbell Squats
Stiff-legged Barbell Deadlifts
Seated Calf Raises
Click here for a printable version of Week Two - Legs.

Week Three: 4 sets of each of the following exercises for 8-10 reps.


Leg Extensions
Lying Leg Curls
Inner/Outer Thigh Machine
Dumbbell Sumo Deadlifts
Calf Presses on Leg Press
Click here for a printable version of Week Three - Legs.

Week Four: 3 sets of each of the following exercises for 6-8 reps.


Sumo Barbell Deadlifts
Romanian Deadlifts with Barbell
Seated Leg Curls
Leg Extensions with Toes Pointed-in
Click here for a printable version of Week Four - Legs.


Serious Forearm Routine:


Get comic book forearms with these routines!

Week One: 4 sets of each of the following exercises for 8-10 reps.


Reverse-grip wrist curls with barbell
Underhanded wrist curls with barbell
Click here for a printable version of Week One - Forearms.

Week Two: 3 sets of each of the following exercises for 6-8 reps.


Reverse-grip wrist curls with dumbbells
Underhanded wrist curls with dumbbells
Click here for a printable version of Week Two - Forearms.

Week Three: 4 sets of each of the following exercises for 8-10 reps.


Reverse-grip wrist curls with barbell
Underhanded wrist curls with barbell
Click here for a printable version of Week Three - Forearms.

Week Four: 3 sets of each of the following exercises for 6-8 reps.


Reverse-grip wrist curls with dumbbells
Underhanded wrist curls with dumbbells
Click here for a printable version of Week Three - Forearms.


Serious Ab Routine:


Abs of steel! Abs of Steel!

Week One: 4 sets of each of the following exercises for 8-10 reps.


Hanging Leg Raises with Dumbbell between feet
Ab Machine
Click here for a printable version of Week One - Abs.

Week Two: 3 sets of each of the following exercises for 6-8 reps.


Decline Bench Sit-ups with a Plate
Ab Machine
Click here for a printable version of Week Two - Abs.

Week Three: 4 sets of each of the following exercises for 8-10 reps.


Hanging Leg Raises with Dumbbell between feet
Decline Bench Sit-ups with a Plate
Click here for a printable version of Week Three - Abs.

Week Four: 3 sets of each of the following exercises for 6-8 reps.


Hanging Leg Raises with Dumbbell between feet
Decline Bench Sit-ups with a Plate
Ab Machine
Click here for a printable version of Week Four - Abs.

sain zaluusaa shine udriin mend , unuudur tsumuuruu elsen chiher buyu sugariin talaar meddeg buhnee soliltsoy medeej hunii bie organizm sugar bol zailshgui heregtei , gehdee zaluus huuhnuud uneheer zun tag dohood bulchingaa yalgaruulj (six pack)-tai boloy gevel zailshgui tsusan dahi elsen chihriin hemjeeg bagasgah heregtei bolno,

herev bid yamar ch ih beltgel hiigeed guigeed baisan ch idej bui zuildee anhaaral tavihgui bol ter ih beltgel ur dungui l bolj unguruh bh

hamgiin iheer sugar aguulagddag buteegdehuund medeej chiher chokolate , gurilan butegdehuun bolon zairmag , tort, pecheni , jimsnii juice, zarim negen jims ordog bna, uund banana, ulaan usan uzem , orange , apelsin g.m

jishee ni bananand potassium gedeg bodis ih bdag ch chihriin hemjee ni ih bdag jinnemeh sonirholtoi bol udurt 3-4 sh idej bolno harin fat burn bolj bgaa humuust idehgui bhiig zuvlue

potassium ni hund ih hemjeenii energy ugdug bas bulchin tatah shurmus tathaas sergiilne

good luck

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hunii 2 moch hezee ch adilhan bdaggui zarim huniih baruun gar ni zarim ni zuun bi iluu huchtei bdag teglee geed neg garaa tusad hugjuulj bolohgui bh

harin sul garaa hichtei gartaigaa adilhan davtalttai hiivel yavaandaa adilhan boloh bh baruun gar chin 6 urguud zuun chin 4 rep urguud bval guriigeed 6 urguj l surah heregtei bh

aan harin ter bodybuildingiin hajuugaar uur sportor uuh hailuulah neg shildeg arag bish bh herev uneheer bulchintai boloe gevel ali bolhoor guihgui l bh heregtei, ugluu ert bosoj hicheelleh hamgii ur duntei bh yagaad gevel hunii bie shunu amarch untaj bhdaa hormone mash iheer yalgaruuldag tiim uhcraas gluu hu ih chadal erch huchtei bdag

tiim bolhoor ugluu ert uuhiig zuvhun beltgeleer galzuu hailuulj boldog yum gehdee medeej guih heregtei l dee, thanks guys