Dukkan abubuwa (711)
Duk abin da muka rubuta zuwa yanzu, daga ranar farko a dakin motsa jiki zuwa shirye-shiryen ci gaba.
Abin da Ya Sa Kiɗa Take Taimaka Maka Ka Yi Jarabawar Jiki (Da Kuma Lokacin da Ta Hana Ka Yin Jarabawar Jiki)
Yawan kiɗa da ke rage ƙarfin da ake gani, wane BPM ne ya dace da wane zaman, lokacin da za a horar da shi ba tare da shi ba, da kuma yawan muryar da belun kunne ya zama matsala.
6 min read
Abin da ainihin abin da ke sa mutum ya yi tsere yake nufi, da kuma dalilin da ya sa wasu masu tsere ba sa jin hakan
Bayani mai sauƙi game da abin da mai gudu ya yi, wane tsarin kwakwalwa ne yake haifar da shi, da kuma tsawon lokacin da kake gudu don haifar da shi.
6 min read
Ma'aurata da Tsarin Tsarin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin. Abin da Ya Sa Shirin Ɗaya Yake Ba da Sakamakon da Ya Bambanta
Abin da bincike na tagwaye ya ce game da dalilin da yasa shirye-shiryen iri ɗaya ke samar da sakamako daban-daban, yadda yawan amsar da gaske yake, da kuma yadda za a auna naka.
6 min read
Abin da Ya Sa Wasu Ba Sa Iya Ƙara Nauyi
Dalilin da yasa sikelin ba zai motsa ba ko da kun ci mai yawa: yadda za a auna ainihin cin abinci, yawan adadin kuzari da za a ƙara, yadda za a horar da kuma lokacin da za a ga likita.
6 min read
Yadda Zuma take Aiki: Abin da Zuma Take Faɗa Maka Game da Motsa Jiki
Yadda gumi yake sanyaya maka jiki, yawan ruwa da sodium da kake rasawa a kowace awa da kake motsa jiki, yadda za ka auna yawanka, da kuma lokacin da yawan zufa yake bukatar likita.
7 min read
Abin da Ya Sa Ƙashinku Yake Ciwo Bayan Koyarwa
Bayani mai sauƙi game da dalilin da ya sa tsoka ke ciwo a rana ɗaya ko biyu bayan horo, tsawon lokacin da yake ci gaba, abin da ke sa dawowa da sauri, da kuma lokacin da ciwo yake buƙatar likita.
6 min read
Ƙwaƙwalwa da Motsi: 8 Abubuwan da Za Su Sa Ka Canja Yadda Kake Horarwa
Yadda motsa jiki ke sake haɗa kwakwalwa: dalilin da yasa karuwar ƙarfin jiki na farko shine jijiyoyin, yadda yawancin motsa jiki na zuciya ke kara hankali, da gwajin daidaituwa na dakika 10 da zaku iya yi a gida.
7 min read
Abubuwan da suka dace da sanin: abin da ke faruwa a zahiri a cikin kwarangwal dinka
Yadda kasusuwa ke sakewa, yawan alli da bitamin D da kuke bukata, da kuma irin horo da ke gina kauri tare da takamaiman lambobi da kuma alamun ja.
6 min read
Abubuwan da Za a Koya Daga Zuciya Idan Kana Horarwa
Yawan jini da zuciyarka take motsawa kullum, yawan bugun zuciya da kake yi a lokacin da kake hutawa da kuma lokacin da kake dawowa, yawan motsa jiki da kake bukata a mako, da kuma lokacin da za ka je wurin likita.
7 min read
Nawa ne 'yan wasan Olympics ke cinyewa a zahiri
Gaskiya adadin kuzari na yau da kullum a cikin wasannin Olympics, yawan carbohydrate da furotin da waɗannan 'yan wasa ke ci, da kuma abin da ke cikin su a zahiri ya shafi horo naka.
6 min read
Abin da 'Yan Wasan Wasanni na Ƙasa Suke Ci da Gaske
Gaskiya lambobi a bayan manyan 'yan wasa allon: yawan adadin kuzari, gram na carbs da furotin da suka ajiye, da kuma abin da sassa canja wurin zuwa ga horo.
6 min read
Labarun Ƙarfi na Ƙari: Adadin da ke Bayan Labaran
Gaskiya lambobi a baya sanannun ƙarfin ƙarfin, wanda da'awar rike, wanda ne al'adun gargajiya, da kuma yadda za a juya shi duka a cikin kansa horo shirin.
6 min read
Gudanar da Bayanai Ta Tarihi: Adadin da Suka Samu, Ƙalubalen da Suka Faru, da Kuma Abin da Ya Canja
Tafiya ta rikodin gudu daga 1896 zuwa yau, abin da ya motsa su bayan horo, da kuma lambobin da ke cikin matakin da ya dace da kwafin.
7 min read
Abin da ya sa yin kwantar da kai ne ya fi dacewa a motsa jiki
Jagora mai amfani ga squat: abin da yake yi wa jikinka, da yawa sets da reps gudu, yadda za a gyara na kowa kuskure, da kuma lokacin da za a ga likita.
6 min read
Yadda aka samo furotin foda
Yadda furotin foda ya tafi daga sharar gida da aka zubar cikin koguna zuwa kashi 90 cikin dari na warewa, da kuma waɗanne ɓangarorin wannan tarihin da gaske suke da mahimmanci ga horarwarku.
6 min read
Mafi Girma Gym Myths na '90s da Har Yanzu Suna Around
Dokokin motsa jiki guda takwas daga shekarun 1990 da har yanzu ake maimaitawa a yau, tare da takamaiman lambobi akan abin da ke riƙe da abin da za ku iya manta da shi.
6 min read
Abin da Ya Sa Ake Kiran Tashin Nauyin Wasanni na Wasannin Olympics haka
Yadda karɓar da tsabtace da kuma lalata ya zama kawai hanyoyi biyu a wasannin, dalilin da ya sa aka sauke manema labaru a 1972, da kuma yadda za a horar da su da hankali.
6 min read
Tarihin Gina Jiki: Daga Sandow Zuwa Yanzu
Tarihin jiki mai mahimmanci tare da ainihin kwanakin da lambobi, daga Sandow a 1901 zuwa yau, da kuma jerin abubuwan da ke da amfani ga horo naka.
7 min read
Yadda Gidan Wasan Jiki Yake Shekaru 100 da Suka Shige
Abin da ke cikin dakin motsa jiki na 1925, yadda mutane ke horarwa da cin abinci a lokacin, da kuma waɗanne sassa na wannan tsohuwar aikin har yanzu suna cikin shirinku a yau.
5 min read
Ƙwarewa a zaune: Shirin da Zai Amfane Tsofaffi
Aikin motsa jiki na musamman don tsofaffi: motsi takwas tare da daidai sets da maimaitawa, wani mako-mako jadawalin, kuma a bayyane mulki ga lokacin da ya ƙara nauyi.
5 min read
Komawa ga Horarwa Bayan Ciwo: Shirye-shiryen Mako-mako Bayan Shekara 60
Shirye-shiryen mako-mako na komawa dakin motsa jiki bayan rashin lafiya a cikin 60 +: lokacin da zai zama lafiya a fara, nawa za a rasa, da kuma abin da za a lura da shi.
6 min read
Horarwa da hawan jini: Abin da ke Aiki, Abin da Za a Tsallake, da kuma Adadin da Yake da Muhimmanci
Yadda za a horar da kanka sa'ad da kake da hawan jini: takamaiman lambobi don cardio, ƙarfi da isometrics, kurakuran da ke ƙaruwa, da lokacin da za a kira likita.
6 min read
Kasusuwa da bitamin D bayan 60: abin da ke aiki da gaske
Yawan bitamin D da calcium da kake bukata bayan shekara 60, wane motsa jiki ne yake gina kasusuwa, da kuma lokacin da za a nemi binciken DXA tare da takamaiman allurai, saiti da maimaitawa.
6 min read
Horarwa da ciwon ƙashi: yadda za a ɗaga da kuma motsa lokacin da haɗin gwiwa ke ciwo
Tsarin horo na maganin cututtukan arthritis: kiyaye ciwo a ko ƙasa da 5/10, ɗaga sau biyu a mako, mintuna 150 na motsa jiki, da kuma alamun da ke nufin ka ga likita.
9 min read