Dukkan abubuwa (711)
Duk abin da muka rubuta zuwa yanzu, daga ranar farko a dakin motsa jiki zuwa shirye-shiryen ci gaba.
Ƙara Ƙari: Yadda Za a Yi Magana da Mutane da Kuma Kuskuren da Ake Yi Sau da Sau
Yadda za a yi tayar da gefen ba tare da yin rawar jiki ko girgiza ba, abin da nauyin da kuma sakewa ke aiki, da kuma kuskuren da ke dakatar da fadin kafadu ga mafi yawan masu tayar da hankali.
9 min read
Jaridar Arnold: Yadda Za a Yi Amfani da Hanyar da ta Dace, Kuskuren da Ake Yi Sau da Sau, da Kuma Wanda Ya Dace da Ita
Yadda za a yi Arnold latsa daidai, abin da kuskure kudin ka kafadu mafi, da kuma yadda za a tsara shi da takamaiman sets, reps, da kuma hutu sau.
6 min read
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 Ƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙ Yadda Ake Yin Aikin, Kuskuren da Ake Yi Sau da Sau, da Kuma Wanda Ya Dace da Shi
Ainihin fashewar latsawa na tsaye: daidai saitin, da kurakurai da cewa stall ci gaba, da kuma kankare sa da rep makircinsu za ka iya amfani da.
7 min read
Ƙarƙashin Ƙafa: Yadda Za a Yi Magana da Mutane da Kuma Kuskuren da Ake Yi Sau da Sau
Jagora mai amfani don gwiwar gwiwa: daidai saitin, tempo, biyar mafi yawan kuskure, wani makon takwas shirin, da kuma lokacin da gwiwa ko kafada zafi bukatar likita.
5 min read
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 Ƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙ Yadda Za a Yi Magana da Mutane da Yawa da Kuma Wanda Ya Kamata a Yi Magana da Shi
Tsarin motsa jiki na mataki-mataki, kuskuren nau'i biyar mafi yawan lokuta, ci gaba daga bango zuwa bene, da kuma takamaiman saiti da lambobin sakewa don matakinku.
7 min read
Ƙarƙashin ruwa: Yadda Za a Yi Magana da Mutane da Yawa da Kuma Waɗanda Suka Yi Kuskuren
Yadda za a yi dips ba tare da rushe ka kafada: saitin, zurfin, saurin, kurakurai biyar da ake yawan yi, shirin ci gaba, da kuma alamun da ke bukatar likita.
9 min read
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 Ƙarƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙ Yadda Za a Yi Amfani da Hanyar da ta Dace, Kuskuren da Ake Yi da Kuma Wanda Ya Dace da Ita
Kusurwar benci, hanyar bar da kuma ainihin saiti da kuma sake maimaita lambobi don latsawa, da kuma kuskuren da ke lalata ka da kuma lokacin da za ka ga likita.
9 min read
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 Ƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙ Yadda Ake Yin Aiki, Kuskuren da Ake Yi da Kuma Wanda Ya Dace da Shi
Jagora mataki-mataki don kafawar bench press, hanya da kuma lokaci, da kuma kuskuren da ya fi dacewa da kuma saiti, maimaitawa da kuma lokacin hutawa don amfani.
7 min read
Kuma idan ya tashi daga tsaye: Yadda Ake Yin Aikin, Kuskuren da Ake Yi Sau da Sau, da Kuma Wanda Ya Dace da Shi
Mataki-mataki na tsayuwa na tayar da maraƙi, kurakurai bakwai da mutane ke maimaitawa, daidai da saiti da maimaitawa, da kuma alamun gargadi da suka cancanci ziyarar likita.
6 min read
Ɗan Rago Mai Zaune Ya Tashi: Yadda Za a Yi Aiki da Kyau, Kuskuren da Ake Yi Sau da Sau, da Kuma Waɗanda Za a Yi Amfani da Su
Jagora mai amfani don tayar da maraƙi mai zama: saitin na'ura, saurin, saiti da maimaitawa, kuskuren da ke kashe sakamakon ku, kuma wanda aikin ya dace da shi.
6 min read
Na'urar da ake amfani da ita wajen sace mutane: fasaha, kuskure na yau da kullum, da kuma wanda ya dace da shi
Yadda za a kafa na'urar sace kwatangwalo, da yawa sets da kuma maimaitawa gudu, wanda kuskure kashe sakamako, kuma wanda a zahiri amfana daga gare ta.
9 min read
Gidan Gidan Gidan Gida: Yadda Ya Dace, Kuskuren da Ake Yi Sau da Sau, da Kuma Wanda Ya Dace da Shi
Yadda za a yi gada ta glute daidai, waɗanne kurakurai ne ke kashe sakamako, da yawa da maimaitawa da za a yi, da kuma lokacin da ciwon hip ko baya ke buƙatar likita.
7 min read
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 Ƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙ Yadda Za a Yi Amfani da Hanyar da ta Dace, Kuskuren da Ake Yi Sau da Sau, da Kuma Wanda Ya Dace da Ita
Jagora mai amfani don kafawar motsa jiki da kuma aiwatar da shi, kuskuren da ke kashe aikin, yawan saiti da maimaitawa don gudu, da kuma lokacin da za a ga likita.
7 min read
Ƙarƙashin Ƙafa: Yadda Za a Yi Amfani da Hanyar da ta Dace, Kuskuren da Ake Yi Sau da Sau, da Kuma Wanda Ya Dace da Ita
Yadda za a yi kafafu da kyau: saitin na'ura, saurin, saiti da maimaitawa, kuskuren da ke haifar da ciwon gwiwa, kuma wanda motsa jiki yake taimakawa.
7 min read
Ƙarƙashin Ƙafa: Yadda Ya Dace, Kuskuren da Ake Yi Sau da Sau, da Kuma Wanda Ya Dace da Shi
Yadda za a yi da kafafu curl daidai, wanda kuskure a hankali kudin ka sakamakon, da kuma yadda da yawa sets da reps kana bukatar gaske ga karfi hamstrings.
6 min read
Barka da safiya: dabara mai kyau, kuskuren yau da kullum, da kuma wanda yake don
Yadda za a yi barbell da safe daidai, wane nauyin nauyi da kuma sakewa da gaske yana da ma'ana, waɗanne kurakurai ne ke ɗaukar ƙananan baya, da kuma lokacin da za a tsallake shi.
7 min read
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 Ƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙ Yadda Ake Yin Aikin, Kuskuren da Ake Yi Sau da Sau, da Kuma Wanda Ya Dace da Shi
Jagora mai amfani ga tarkon tarkon: saitin, mataki-by-mataki dabara, da kurakurai da cewa kudin mafi, kankare sets da reps, kuma wanda lif zahiri ya dace.
8 min read
A cikin wasan Sumo: Yadda Za a Yi Amfani da Hanyar da ta Dace, Kuskuren da Ake Yi Sau da Sau, da Kuma Wanda Ya Dace da Ita
Jagora mai amfani ga sumo deadlift: mataki-by-mataki saitin, shida mafi na kowa fasaha kuskure, da kuma wani mako hudu gwajin ganin idan matsayi ya yi daidai da ku.
8 min read
Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙ Ƙungiyar Ƙungiyar Ƙ Ƙungiyar Ƙ Ƙ Ƙ Ƙ Ƙungiyar Ƙ Ƙ Ƙungiyar Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Yadda Za a Yi Amfani da Hanyar da ta Dace, Kuskuren da Ake Yi da Kuma Wanda Ya Dace da Ita
Yadda za a yi aikin ɗaga jiki na Romanian daidai, waɗanne kurakurai ne suka kashe maka hamstrings da ƙananan baya, da kuma yawan saiti da kilogiram da za a fara da su.
7 min read
Matakan Mataki na Bench: Yadda Za a Yi Magana da Mutane da Kuma Kuskuren da Ake Yi Sau da Sau
Yadda za a yi bench step-ups yadda ya kamata: zabar tsawo mai kyau, fasaha mataki-mataki, kuskuren da ya fi tsada, da kuma kayan aikin siminti, maimaitawa da kaya.
7 min read
Ƙarƙashin Ƙafa: Yadda Za a Yi Amfani da Hanyar da ta Dace, Kuskuren da Ake Yi Sau da Sau, da Kuma Wanda Ya Dace da Ita
Yadda za a kafa kuma a yi latsa kafa daidai, waɗanne kurakurai ne ke sa ka rasa gwiwoyi da baya, da yawa da za a yi da kuma maimaitawa, da kuma wanda motsa jiki ya dace da shi.
7 min read
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 Ƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙ Yadda Za a Yi Amfani da Hanyar da ta Dace, Kuskuren da Ake Yi Sau da Sau, da Kuma Wanda Ya Dace da Ita
Yadda za a yi dumbbell lunge daidai, waɗanne kurakurai ne ke ɗaukar gwiwarka sosai, da kuma ainihin adadin saiti da maimaitawa da kake buƙata.
8 min read
Na'urar da ke yin aikin kwantar da hankali: dabara mai kyau, kuskuren yau da kullum da kuma wanda ya dace da shi
A m tafiya ta hanyar hack squat saitin da kuma kisa, da bakwai kuskure da cewa kudin ka mafi, kuma a fili amsar a kan wanda ya kamata amfani da na'ura.
6 min read
Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙ Ƙungiyar Ƙungiyar Ƙungiyar Ƙungiyar Ƙ Ƙ Ƙungiyar Ƙ Ƙ Ƙ Ƙungiyar Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙungiyar Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Ƙ Yadda Za a Yi Amfani da Hanyar da ta Dace, Kuskuren da Ake Yi Sau da Sau, da Kuma Wanda Ya Dace da Ita
Jagora mai amfani ga gaban squat: Matsayin rack da tsayin gwiwar hannu, kurakurai biyar da ke lalata lif, da kuma kayan siminti, maimaitawa da lambobin kaya.
8 min read