my exercise card on my actifit report.


Spacco con il menù a tendina con il post del report dei passi di ieri, ma che ho fatto oggi, cioè adesso.

Ecco la mia scheda, come promesso ieri.

Divisa in 4 giorni.

Uno dei quali puramente aerobico.
Così mi hanno detto.

Aspetto i consigli di @fedesox e le sue opinioni sulla scheda.

Sudore e fatica.
Ecco il mio report di ieri.



9563
Attività giornaliera, Camminare, Corsa, Cyclette Ellittica, Faccende di casa, Giardinaggio, Gioca con figli/nipoti, Movimento in Ufficio, Palestra, Salire le Scale, Shopping, Sollevamento Pesi, Tapis roulant


Comments 30


Perfect count!

08.02.2020 15:53
0

Bravo Robi, complimenti!!

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08.02.2020 15:59
0

Congratulations @mad-runner, you successfuly trended the post shared by @robibasa!
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08.02.2020 15:59
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giphy is supported by witness untersatz!

08.02.2020 15:59
0

Grazie... ma non l'ho scritta io... 😂😂😂😂😂😂😂😂

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08.02.2020 20:38
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08.02.2020 20:38
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08.02.2020 20:38
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10.02.2020 18:07
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08.02.2020 15:59
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08.02.2020 15:59
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Uuh a me piace l 'ellittica, bella scheda!

Posted using Partiko Android

08.02.2020 16:38
0

Io non ho ancora imparato i nomi.
Glieli chiedo ogni volta...
Questo cos'è?

😂😂😂😂😂😂😂😂

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08.02.2020 20:38
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You just received DERANGED @noemilunastorta Keep up the great work. Congrats, you have been gifted 1 DerangedCoin. You can redeem 20 of them for an upvote from the deranged.coin account. Redeem your tokens by sending to deranged.coin through Steem Engine with your post URL in the memo field, view all your tokens at steem-engine.com

08.02.2020 20:38
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08.02.2020 20:38
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10.02.2020 18:07
0

Ciao Roby! Dunque prima di tutto approfitto per ricordarti della challenge in corso actifit/appics, è un ottimo modo per raccogliere tokens mentre ti diverti a tener traccia dei tuoi progressi.

Il tag è #getinshapechallenge

Veniamo alla scheda: presumo tu sia livello base, ad ogni modo lo split che prediligo sia per principianti che avanzati è il classico full body.

La differenza fra avanzati e principianti sta esclusivamente nel volume e nell'intensità degli esercizi.

Per la costruzione muscolare gli esercizi che non devono mai mancare sono 4, i cosiddetti multiarticolari: squat, panca piana, stacchi da terra, military press.

Tutti rigorosamente a corpo libero, nel senso, bilancere e pacchi di ghisa.

@teo93 per citare un mio esempio recente da totale principiante, l'ho fatto iniziare con una scheda di attivazione fisica un paio di mesi (per far abituare non solo i muscoli ma tutto l'apparato scheletrico e nervoso), per poi metterlo subito sotto con gli esercizi fondamentali.

A quel punto con una tecnica pulita e una progressione dei carichi notevole, ad oggi ha guadagnato una quantità sostanziale di massa magra.

Il cardio viene aggiunto solo successivamente una volta che c'è effettivamente la massa magra da sfruttare per consumare le calorie.

Ovviamente ti conviene farti seguire nell'esecuzione dei 4 movimenti soprattutto agli inizi.

Così il super muscolo si può materializzare :D

08.02.2020 17:51
0

Ciao @fedesox.
Gli esercizi a corpo libero me li fa fare, non conosco i nomi, ma sono per i bicipiti gli addominali e quell'esercizio dove ti pieghi verso terra con le mani sulla panca, penso per i tricipiti.

Il cardio l'ho chiesto io perché vorrei anche buttare giù un po di panzetta nel frattempo.
Ho scoperto che mi piace molto il vogatore, sudo come un disperato. 😂😂😂😂😂😂😂😂

Ho provato a farmi mordere per evitare di sudare ma non è successo niente!

Il capo della palestra devo dire che mi segue molto, anche perché in pausa pranzo siamo in pochissimi e gli altri sono già navigati.

Il tag getinshapechallenge l'ho utilizzato da quando l'ho scoperto qualche giorno fa, oggi l'ho dimenticato!
Grazie mille dei consigli, come ogni cosa, soprattutto all'inizio, se esegui gli esercizi male poi ti porta problemi in seguito.

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08.02.2020 20:54
0

You just received DERANGED @fedesox Keep up the great work. Congrats, you have been gifted 1 DerangedCoin. You can redeem 20 of them for an upvote from the deranged.coin account. Redeem your tokens by sending to deranged.coin through Steem Engine with your post URL in the memo field, view all your tokens at steem-engine.com

08.02.2020 20:54
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08.02.2020 20:54
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08.02.2020 20:54
0

Già in 18 mesi ho messo 15 kg di massa e soltanto facendo i 4 esercizi elencati da Fede più qualche esercizio complementare.

09.02.2020 19:42
0

coffeea You need to own more COFFEEA (5 COFFEEA in your wallet allows you to send 1 TOKEN per day)

10.02.2020 18:09
0

Congrats on providing Proof of Activity via your Actifit report!

You have accordingly been rewarded 260.6202 AFIT tokens for your effort in reaching 9563 activity, as well as your user rank and report quality!
You also received an 23.84% upvote via @actifit account. 20.95% of this upvote value is a result of an exchange transaction you performed for 20 AFIT tokens !
The following boosts were applied to your post:
Rank Bag - L2+ 10 % User RankRank Bag - L1+ 10 % User RankFriend Ranker - L1+ 1 User RankThanks to your friend @poliwalt10Sports Hat - L3+ 15 % AFITProtein Shake - L2+ 15 % AFITProtein Shake - L3+ 15 % AFITSports Hat - L1+ 15 % AFITSports Hat - L2+ 15 % AFITSunglasses - L1+ 15 % AFIT+ 1 % SPORTSSunglasses - L2+ 15 % AFIT+ 1.5 % SPORTSSunglasses - L3+ 15 % AFIT+ 2 % SPORTSProtein Shake - L1+ 15 % AFITFriend Boost - L1+ 10 % AFITThanks to your friend @poliwalt10Running Shoes - L2+ 15 AFITRunning Shoes - L3+ 20 AFITWater Bottle - L1+ 5 AFITWater Bottle - L2+ 10 AFITRunning Shoes - L1+ 10 AFITWater Bottle - L3+ 20 AFITSports Drink - L1+ 3 % SPORTSSports Drink - L2+ 4.5 % SPORTSSports Drink - L3+ 6 % SPORTSSunglasses - L1+ 15 % AFIT+ 1 % SPORTSSunglasses - L2+ 15 % AFIT+ 1.5 % SPORTSSunglasses - L3+ 15 % AFIT+ 2 % SPORTSBoosts increased your AFIT earnings by 186.8977 AFIT
Actifit rewards and upvotes are based on your:

  • User rank: which depends on your delegated SP, accumulated AFIT tokens, rewarded post count, recent rewarded activity and owned AFITX.
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To improve your user rank, delegate more, pile up more AFIT and AFITX tokens, and post more.
To improve your post score, get to the max activity count, work on improving your post content, improve your user rank, engage with the community to get more upvotes and quality comments.

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09.02.2020 13:36
0

Ma scusa...adesso che sei diventato un super eroe ha senso andare in palestra?
Ah ok lo vuoi fare per non destare sospetti...
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10.02.2020 15:53
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Congratulations @libertycrypto27, you successfuly trended the post shared by @robibasa!
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10.02.2020 15:53
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10.02.2020 15:54
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10.02.2020 15:54
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10.02.2020 17:28
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10.02.2020 22:52
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11.02.2020 15:51
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