Dukkan abubuwa (711)
Duk abin da muka rubuta zuwa yanzu, daga ranar farko a dakin motsa jiki zuwa shirye-shiryen ci gaba.
Rashin Kilo 5 na Ƙarshe: Abin da Dole Ne Ya Canja
Shirye-shiryen da aka tsara don 5 kg na ƙarshe: yadda za a yi babban rashi, yawan furotin da za a ci, yadda za a horar da shi, da kuma yadda za a karanta ma'auni lokacin da ya tsaya.
7 min read
Me Ya Sa Fatawar Fata ta Faduwa a Fuskarka?
Dalilin da ya sa fuskarka ta yi kasa da makonni kafin ƙashinka, yawan canjin ruwa ne maimakon kitse, da kuma yadda za ka daidaita rashin ku kuma ka bi shi yadda ya kamata.
10 min read
Yadda Rashin Kilogiram 10 Yake a Layi
Adadin da ke bayan asarar kilo 10: yawan adadin kuzari, makonni nawa, yawan furotin da horo, da kuma abin da ya canza a kan sikelin da tef.
6 min read
Jiki mai saurin ci: Abin da Ainihi Kake Ƙonawa
Yawan kitsen da ake cinyewa a cikin jiki, lokacin da yake taimakawa da lokacin da yake kashewa, da kuma shirin mako-mako da kuma alamun gargadi da ke nufin ganin likita.
7 min read
Yankin Da Ake Gona Kitse: Abin da Rashin Gudun Ba Ya Ce Maka
Yankin ƙona kitse na zahiri ne amma mummunan ƙa'idar horo: ainihin lissafi, shirin mako-mako, da kuma lambobin da suka yanke shawara ko ka rasa mai ko a'a.
6 min read
Matakai 10,000: Inda Wannan Adadin Ya fito
A ina ne ainihin burin matakai 10,000 ya fito, abin da bincike ya nuna, da kuma yadda za a kafa burin mataki na yau da kullum wanda zai taimake ka ka rasa mai.
5 min read
Yadda Za Ka Rage Nauyinka Ba Tare da Yin Jiki Ba
Shirin da zai taimaka maka ka rage kiba ba tare da motsa jiki ba: yadda girman rashi, da yawa furotin, jiki nauyi horo, kullum matakai da kuma yadda za a bi ci gaba.
8 min read
Rashin nauyi bayan haihuwa: abin da ke aiki da gaske da abin da kawai ɓata lokaci
Shirye-shiryen rage nauyi bayan haihuwa: yawan adadin kuzari, yawan furotin, mako-mako komawa horo, da kuma jan tutar da ke nufin ganin likita.
7 min read
Rashin Nauyin Jiki Bayan Shekara 40 Abin da ke Canjawa da Gaske da Kuma Abin da Za a Yi Game da Shi
Abin da ya canza bayan 40 da kuma shirin da ya dace: yawan karancin abinci, yawan furotin, yawan matakai da ake bi a mako, da kuma lokacin da za a je ganin likita.
7 min read
Ranar da za a sake ciyar da ita: Yadda Za Ka Yi Lissafi da Kuma Lokacin da Kana Bukatar Ɗaya
Yadda ranar sakewa ta kasance a cikin lambobi na ainihi: wanda yake buƙatar daya, yawan adadin kuzari da carbs, lokacin da za a tsara shi kuma me yasa sikelin ya tashi a rana mai zuwa.
6 min read
Abincin da Za Ka Ci da Kuma Rayuwarka ta Zamantakewa: Yadda Za Ka Ci Abinci a Waje Ba Tare da Ka Dakatar da Rashin Mai Ba
Tsarin aiki don daidaitawa da dare, abubuwan sha da abincin iyali a cikin rashi na calorie, tare da lambobi na ainihi don kasafin kuɗi na mako-mako da kuma cin abinci na gidajen cin abinci.
6 min read
Kwanakin yaudara: Shin suna aiki da gaske?
Abin da yaudara rana gaske kudin a cikin adadin kuzari, me ya sa sikelin tsalle 2 kg a cikin dare, da kuma yadda za a shirya daya ko musanya shi ga kalori cycling cewa rike mai asara motsi.
6 min read
Rashin Ruwa da Rashin Ruwa: Abin da Ya Sa Sikeli ke Tashi Yayin da Mai Yake Zama a Can
Dalilin da yasa sikelin ya tashi kilo 1-2 cikin dare, menene ainihin abin da ke haifar da riƙe ruwa, yadda za a biye da asarar mai a kusa da amo, da kuma lokacin da kumbura ke buƙatar likita.
7 min read
Yadda Za a Auna Yawan Kitse a Jiki (Da Kuma Lambobin da Za a Amince da Su)
Jagora mai amfani don auna kitsen jiki tare da tef, calipers, bioimpedance da DEXA, yadda kowace hanya ta ɓace, da kuma yadda za a ci gaba da kididdigar ku mako-mako.
6 min read
Sikeli da madubi da ma'auni: wanda lambar da gaske yana nufin wani abu
Yadda za a karanta sikelin, tef da madubi tare: wani nauyi-in yarjejeniya, inda a auna, gaskiya mako-mako hasara, da kuma abin da ya yi a lokacin da suka saba.
11 min read
Ba a Rushe Tsarin Abin da Kake Yi ba Yana Saurin Sauka
Dalilin da yasa yawan adadin kuzari da kake cinyewa ke raguwa yayin da kake rage nauyi, yadda wannan raguwa yake da gaske, da kuma ainihin furotin, horo da kuma matakan da ke jan shi baya.
7 min read
Calories Nawa ne Motsa Jiki Yake Ci?
Lambobi na gaske na yawan adadin kuzari da tafiya, gudu, hawan keke da ɗaga kaya ke ƙonewa, dalilin da yasa agogonku ya wuce gona da iri, da kuma yadda za ku gina rashi wanda ke aiki.
6 min read
Sakamakon yo-yo: dalilin da yasa nauyi ya dawo da yadda za a dakatar da shi
Me ya sa mutum yake sake yin nauyi kuma ta yaya za a daina wannan matsalar? ƙimar asarar gaskiya, manufofin furotin, horo na ƙarfin jiki da kuma shirin kulawa bayan cin abinci.
7 min read
Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙar 6 Hanyoyin Da Za Su Iya Taimaka Maka
Hanyoyi shida na musamman don motsawa a cikin kwantar da hankali, benci da kuma sake tashi, tare da ainihin saiti, kashi, lokacin hutawa da jerin abinci da barci.
6 min read
Abin da ya sa mutum yake sake yin nauyi bayan ya rage cin abinci
Binciken da ya bayyana dalilin da ya sa nauyin ya dawo bayan cin abinci, da kuma takamaiman lambobi don rashi, furotin, horo na ƙarfin jiki da kuma sauyawa zuwa kulawa.
7 min read
Ci gaba na ci gaba: Yadda Za Mu Ci Gaba da Samun Riba Sa'ad da Ƙarshen Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙarin Ƙarƙarin Ƙarƙarin Ƙarƙarin Ƙarƙarin Ƙarƙarin Ƙarƙarin Ƙarƙarin Ƙarƙarin Ƙarƙarin Ƙarƙarin Ƙarƙarin Ƙarƙarin Ƙarƙarin Ƙarƙarin Ƙarƙarin Ƙarƙarin Ƙarƙarin Ƙarƙarin Ƙarƙarin Ƙarƙarin Ƙarƙarin Ƙar Ƙarƙarin Ƙarƙarin Ƙarƙarin Ƙar Ƙarƙarin Ƙar Ƙarƙarin Ƙar Ƙarƙarin Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙarƙarin Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙ
Tsarin ci gaba na musamman ga masu tayar da hankali: biyu ci gaba, 4 + 1 mako tubalan, RIR, mako-mako saita manufofin da deloads, tare da lambobin da za ka iya log yau.
8 min read
Abin da Ya Sa Ba Kowane Motsa Jiki Ba Ne Yake da Wuya
Yadda za a rarraba darussan da ke da wuya da kuma sauƙi a cikin wata, da yawa masu maimaitawa don barin a cikin ajiya, da kuma lokacin da za a dauki mako mai sauƙi ba tare da rasa wani ƙarfi ba.
6 min read
Ƙarar, Ƙarfi da Yawanci: Yadda Za a Yi Jarabawar Ƙarfi
Da yawa sets a mako, yadda nauyi, da kuma yadda sau da yawa don horar da tsoka m jeri, da samfurin mako-mako rabo, da kuma bayyana dokoki don ƙara girma.
8 min read
Abin da RPE Yake Nufi da Kuma Yadda Za a Yi Amfani da Shi
Jagora mai amfani ga sikelin RPE daga 6 zuwa 10, yadda yake tsarawa zuwa maimaitawa a cikin ajiya, da kuma yadda za a zabi nauyin ku don squats, benci da deadlifts.
5 min read