期 日 : 2023年12月23日(土)~27日(水)
参加者 : 4 名
【日程&コメント】
12/23(土) 福岡出発→那覇乗り換え→久米島 JAL 利用
宇江城岳 標高310m タイム12分 距離 222m のぼり16m くだり13m
はじめ計画した登山口からは雨と工事中で通行止めのため別ルートから入る。山頂直下まで車で入る。お天気が良いと頂上から360度を見渡す事ができ、絶景だそうです。しかし、お天気が悪いのに関わらず海の青さにびっくりした。島内を観光した時に、水の透明度であまりにきれいすぎて 砂浜の境がわからず足を濡らしてしまった。久米島は昔、稲作の島だったそうだが時の政策によりサトウキビ畑に代わってしまった。そのために赤土が海に流れ込み、珊瑚礁が死んでしまったそうです。
12/24(日) 久米島 観光→那覇空港 飛行機移動
久米島の宿泊地は奥武島の民宿「あみもと」でした。本島と橋がなかった頃には、中学生は遠浅の海を竹馬で通学したそうです。小学校の校長先生は島民におんぶされて島の学校を通勤したとの事、今は橋が出来ている。
12/24(日)と12/25(月)は、那覇泊のゲストハウスに連泊しました。
12/25(月) 伊江島の城山を目指す。
やんばる急行バスで移動。本部港から伊江島まで船で移動。城山は島のシンボルで「伊江島タッチュ-」と呼ばれている。城山 標高172m タイム1:27 距離966:m のぼり110m くだり110m 天気も良く山頂からの景色は絶景でした。小さな島だが滑走路が3本もあった。
12/26(火) 座間味島へ移動。
高速船クィーンざまみを利用した。前日は天候不良で船が欠航していた。しま山は上陸するまでが核心である。座間味島 高月山 標高131m タイム29分 距離607m のぼり25m くだり25m ケラマブルーと呼ばれる座間味島、とにかく美しい 海岸は珊瑚と貝殻で美しい。島を1周 したが絶景。無人島へも舟渡しがある。
12/27(水) 「フェリーざまみ」で那覇泊へ戻り、那覇空港から福岡空港へ帰福した。 今回で沖縄本島より南の「しま山」は登頂した。次はどこの「しま山」を歩くか?楽しみです。


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It’s an emotional documentary and really different from his
early 2000 docs. Ronnie Coleman talks about the chance of a comeback, speaks about his lengthy layoffs from coaching,
and reveals the potential for a brand new complement line.
Ultimately, one of the best break up for you is the
one you possibly can persist with, not for a
week or a month, but for so long as it takes to get the outcomes you need.
You can get an estimate of how much you have to eat to only MAINTAIN your weight in our free calculator here.
Days 5 and 6 are for lively restoration or a well-deserved break.
Refuel with correct diet and contemplate enhancing your protein intake,
maybe with an extra scoop of Combat Protein to support your bulking goals.
On that notice, if you’re solely coaching 3 days per week
you should be positive that you’re workouts are
intense and you’re exhausting the muscle every workout,
each set. Coaching three days per week could not seem like a good way to realize mass.
Having that extra rest day in the course of the week give your physique and muscular tissues an opportunity to recover.
That’s as a result of they don’t do something that basically overloads their muscles.
And they don’t provide their bodies with the calorie surplus they need to grow.
For example, set your self a weight achieve limit
of 20 pounds, and, when you hit this quantity, swap from bulking to a section of unpolluted eating and leaning out.
With that stated, not all carbs are created equal and it’s simple
to overeat carbs as they are in pretty much every thing.
A food calculator will let you know how a lot carbs you’re eating as it’ll inform you how a lot are in every kind of food you
set on your plate. Although there is not a “bad” protein like there’s with carbs and fat, not all sources of protein are good.
Ready seconds puts extra of an emphasis on muscular dimension and endurance (as you’re resting for a
shorter period). Ready 2-3 minutes permits you raise heavier weight, and thus could make you stronger.
For every one of the barbell movements above, it’s okay tostart with just the bar, and then add weight in 5
lb (2.2kg) increments each week. In moderation, saturated fat
can completely be part of your diet!
This is an enormous commitment, and you’ll need to prioritize your
exercises to make sure that you full them all each week.
If stress is your nemesis, it’s in all probability
finest to put off beginning a 6-day exercise break
up. Wait till things are somewhat calmer to stack the
chances of success more in your favor.
Of course, excessive cheating may actually make your workout
less efficient, so only employ body English toward the end of your set.
Your preliminary reps ought to always be strict, easy, and free from extreme momentum.
I’m a veteran personal coach with more than 30 years of experience and I imagine that one of many primary causes for these poor results is
too much exercise selection.
To obtain the best results you’re going to have to tug up your socks, double scoop your pre workout and get in the zone.
A good instance is the standard squat, held in reverence
as a quad train. The downside is that the quads are
the primary mover for only a portion of the squat, with the glutes and decrease back answerable for
transferring a fantastic proportion of the load. Pulling
the arm to the rear is the first job of the exterior rotators of the shoulder.
For this reason, movements that pull the higher
arm behind the body–like rows–do not do so with much involvement of
the lat. In the identical method, resistance must be applied in a straight line.
Keep track of your waist circumference and overall health.
This will help make sure that your bulking strategy is effective
and sustainable. Keep studying to find tips on how to successfully navigate your year-long bulking journey.
Every tip is fastidiously reviewed and fact-checked by consultants, so you
can belief this information to deliver outcomes. To help people
get stronger, healthier, and extra assured – all with a fun, no-nonsense method.
Beans and nuts have a lot of protein; if
you’re vegetarian you presumably can nonetheless use dairy
to your advantage (whey protein, complete milk, cheese,
and so forth.).
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In fact, of their study, ACE put push-ups at the prime of their record of triceps builders,
outperforming many other well-liked movements, together with triceps
pushdowns, kickbacks, and dips. On this proof, it would appear
both Graham and Thurston plan to preserve and enhance their nice physique of labor.
And for these already eagerly awaiting A Thousand Blows’ second sequence, this is good news.
This second workout begins with big bulking exercises, then shifts into simpler exercises
for your core and posture. The exercise sheets allow you to
swap these workouts for muscle-building exercises, but
if you’re still comparatively new to lifting,
I’d keep the exercises as is. When Marco was coaching faculty, skilled, and Olympic athletes, he had most of them on certainly one of these Upper/Lower splits.
Having two lower-body days per week helps athletes run faster and bounce higher.
It helps powerlifters get sturdy at squats and deadlifts.
And it offers bodybuilders the covetted X-Frame physique, with broad shoulders and
thick thighs. Full-body exercises additionally let you
take advantage of supersets, where you alternate between training different muscle groups.
Day three is the primary Chris Bumstead back
workout of the week. In addition, the biceps are getting labored in the majority of those actions as they work to drag alongside the again. After
that, knock out three units of fifteen on the pec deck,
then combine in some triceps work with two units of EZ bar skull crushers, before
finishing up with two sets of push-ups to failure. By
the top of the pushups, your chest and tris ought to be smoked.
If you’re following his plan however need some push-up variations to play
around with, there are many options.
The focus is to keep building explosive muscle and never lengthy, slow,
boring muscle. #4) Change up the time between units – if you’re doing 3 units of 5 reps
of a really heavy weight, it’s okay to attend 3-5 minutes between units – you’re specializing in pure strength here.
It doesn’t matter whether it’s a lightweight weight or heavy.
That implies that when you wrestle with weight achieve, getting
to the point the place you are TOO cumbersome would truly be
a great drawback to resolve. Every day begins with both a squat, front squat or
deadlift. Don’t threat an harm by trying to lift too much weight too quickly, but be sure
to frequently check whether you possibly can carry
a couple of extra pounds in your lifts. So
every time you choose up a barely heavier weight, you’re growing the problem and forcing your muscle
tissue to adapt and get more resilient. You can try to improve the variety of times you eat throughout the day to
assist combat this a bit. There’s really no means around the fact that we’re going to have to extend
the quantity of meals you eat, even when it’s not always the
most comfortable. Liquid calories can give us lots
of calories without ‘filling us up,’ which is a better approach to consume sufficient energy every single day without feeling
overly full.
You also can use a dumbbell, a machine, or a cable pulley, however the barbell row is the traditional method to row your means to a massive again. You can use a barbell or
a pair of dumbbells, although the barbell lets you use heavier weights.
What and how much you eat is crucial for a successful bulk.
Unlike protein and fat, carbohydrates are not a vital nutrient.
(1) He additionally uses cardio to boost his performance on set but feels he has
to do more. You ought to eat healthily and increase calorie consumption before and after a workout to be able to bulk.
If you are struggling to hit your nutrition targets from
real meals, you might beeline for the supplements aisle.
Nonetheless, Valdes urges exercisers to proceed with caution. “We want to prioritize a food-first strategy, as dietary supplements are not a substitute for eating whole foods,” she says.
For example, he notes that a marker of success may be the
burden you’re in a position to carry throughout your bulking interval, your velocity or sport performance, or your physique composition.
Sticking to a minimal of one, or a number of, measurements might help
you track success.
We’ll teach you the way to gain 20 kilos in the next 20 weeks.
This article goals should give you everything you should start coaching for muscle growth.
I’ll additionally happily reply your questions within the feedback beneath.
This is my favorite sequence of exercises for packing muscle onto newbies.
The first four exercises are big, and they’ll stimulate muscle progress all
via your body. And you then get the three most reliable arm workout routines.
After two or three warm-up sets, perform 5 working sets with a rep range of 6 to 12, growing the load you employ set by set.
You can see the exact set configuration in the StrengthLog app.
After a few warm-up sets, perform four sets of eight reps.
Keep your relaxation durations to around two minutes, and give consideration to correct kind going from a full stretch to a maximal contraction.
Sit on an incline bench and curl dumbbells up in the direction of your shoulders.
Keep your upper arms nonetheless and give consideration to squeezing at the high.
Stand in entrance of a cable machine with a bar attachment, curl
the bar towards your chest, and squeeze your biceps at the prime.
For it to work, you have to be able to get well between exercises.
Poor restoration will in the end undermine your training and progress and
will result in overtraining. It doesn’t matter when you
do all these units in a single exercise, by using the bro split, for instance,
or unfold them throughout 2-3 exercises, like push/pull/legs,
or the upper body/lower physique split. All of those choices are equally efficient when done persistently and with adequate intensity.
The 6-day workout cut up may be efficient, and many people have
discovered it to be productive and sustainable.
Nonetheless, he needed to achieve more than 30 kilos of muscle.
Rising to the task, Alan Ritchson constructed a house health
club and employed a food assistant. Now, let’s analyze Alan Ritchson’s
workouts, food plan, and supplements. My name is Cliff and I am a personal coach,
sports lover, health enthusiast and author of MusclesMagician. I have 15+ years of experience in health and
bodybuilding and I want to share it with you.
I am here to help you construct muscles and lose fats quicker.
A bulk is critical for gaining muscle as a outcome of it ensures you are feeding
your physique with the vitamins and proteins needed to grow.
So, for the sake of maintaining issues short and sweet, periodization for this bulking plan merely refers to a relaxation or deload week.
Basically, you need a weight load that challenges
you (brings you to close failure) for every set within the above rep ranges.
These will be the bread and butter of your bulking workouts no matter what
fitness level you’re.
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