Yadda za a kara 20 kg zuwa ga bench press
Tsarin mako 12 na musamman: yawan aiki, aikin taimako, fasaha, da kuma kuskuren da ke sa mutane su makale tsawon shekaru.
2 min read
Abin da ya sa ba ka girma: Dalilai bakwai da suka fi yawa
Ka duba wannan jerin kafin ka sayi wani shirin: abinci, barci, yawan saiti, karancin kaya, shirin tsalle-tsalle, auna da ba daidai ba da kuma tsammanin da ba daidai ba.
3 min read
Ƙarfin ƙarfin jiki vs. jiki: abin da gaske ya bambanta a horo
Kwatantawar da ta dace tsakanin motsa jiki da motsa jiki: sets, maimaitawa, hutawa, motsa jiki zabi da kuma abinci mai gina jiki, da kuma yadda za a zabi daya da ya dace da ku.
6 min read
Ƙarin maimaitawa da nauyin nauyi: yadda za a zabi
Ƙididdigar ƙididdigar ƙididdiga, kaya, lokacin hutawa da kuma yawan mako-mako, da kuma ka'idar da ta dace game da lokacin da za a ƙara nauyi da kuma lokacin yin karin maimaitawa shine shawara mafi kyau.
6 min read
Me ya sa yake da wuya a gare ni in kara nauyi?
Jagora mai amfani don adadin kuzari, yawan furotin da kuma ƙarfin motsa jiki da kake buƙatar idan sikelin bai motsa ba a cikin watanni.
6 min read
Me Ya Sa Ƙafa na Hagu Ya Fi Rashin Ƙarfi (Da Kuma Abin da Za a Yi Game da Shi)
Dalilin da ya sa gefe ɗaya ya fi ɗayan nauyi, yadda za a auna bambanci a kilo da maimaitawa, da kuma shirin mako takwas na musamman don rufe shi.
8 min read
Za Ka Iya Ƙarfafa Ƙashi da Rage Mai a Lokaci Ɗaya?
Lokacin da sake gina jiki ya yi aiki, yadda yawan rashi da yawan furotin da kake bukata, yadda za a horar da shi, da kuma lambobin da ke nuna yana aiki.
7 min read
Tsawon Lokacin da Za Ka Ci Gaba da Yin Ƙari Bayan Ka Daina Yin Ƙari
Yaya yawan ƙarfin da tsoka da kuka rasa bayan makonni biyu, watanni biyu da watanni shida, yadda za ku rasa ƙasa, da kuma shirin dawowa mako-mako.
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
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
1RM: da kuma Yadda Za Ka Yi Lissafi Ba Tare da Yin Hadari Ba
Yadda za a kimanta iyakar maimaitawa daya daga saiti na 3 zuwa 8 maimaitawa, lokacin da ainihin ƙoƙarin max ya cancanci yin, da kuma yarjejeniyar dumi wanda ke kiyaye shi lafiya.
6 min read
Horar da ƙarfi vs. Horar da bayyanar: Abin da Ya Bambanta
Wani rarraba na musamman na ƙarfin jiki da horo na jiki: maimaitawa, hutawa, yawan mako-mako, lambobin abinci mai gina jiki, da kuma yadda za a zabi wanda ya dace da burin ku.
6 min read
Lokacin da ba a koyar da shi ba: Yadda Za Ka Yi Saurin Rashin Ƙarfi
Daidai yadda ƙarfin, tsoka da kuma yanayin da ka rasa bayan 1, 4 da kuma 12 makonni off, da m horo da cewa kula da shi, da kuma yadda za a dawo lafiya.
8 min read
Wani Bangare Ya Fi Sauran Ƙarfi: Yadda Za a Gyara Matsayin da Ya Dace
Yadda za a auna rata tsakanin gefen hagu da na dama, nawa ne ainihin al'ada, da kuma shirin mako 8 don samun bambanci a karkashin kashi 10.
6 min read
Ƙarfin riƙewa: dalilin da ya sa yake da muhimmanci da kuma yadda za a gyara shi
Yadda za a auna ƙarfin riƙewarka, yadda ya kamata lambobin su kasance, da kuma shirin minti 10 zuwa 15 da za ka iya gudu sau biyu ko sau uku a mako.
7 min read
Yadda Za Ka Ƙara Yawan Tafiyarka
Wani tsari na musamman don ƙarin jan-up: Gwada ainihin max dinka, gyara fasaharka, bi shirye-shiryen mako-mako don sifili, biyar da goma maimaitawa, kuma san lokacin da za ka ga likita.
6 min read
Yadda Za Ka Ƙara Ƙarfinka
Tsarin mako takwas na musamman tare da yawan adadin kaya, aikin kayan aiki da kuma gyaran fasaha wanda ya kara 10 zuwa 20 kilograms zuwa ga deadlift.
5 min read
Abin da Ya Sa Ƙwarƙwararku Ba Ta Girma
Wani tsari na musamman na dalilin da yasa 'yan maraƙi ke tsayawa: kewayon motsi, saurin, yawan mako-mako, da kuma shirin horo na musamman wanda ya kara girman kafafunku.
8 min read
Yadda Za Ka Ƙara Kilogiram 30 a Jikinka
Tsarin mako 12 na tabbatacce tare da kashi, saiti da maimaitawa don ƙara kilo 30 zuwa ga squat, da kuma gyara fasaha da lambobin farfadowa da ke sa shi tsayawa.
6 min read
Abin da Ya Sa Hannayenka Ba Sa Girma
A m jagora ga real dalilai makamai tsaya girma, kusa da gazawar, ci gaba, dabara da kuma adadin kuzari tare da lambobi da kuma samfurin mako.
6 min read
Nau'in Fiber na Muscle: Abin da Za Ka Iya Canjawa da Koyarwa
Abin da sauri da kuma jinkirin tsoka zaruruwa zahiri yi, yadda za a gwada a m your own mix, da kuma ainihin sets, reps da kuma hutawa kowane irin amsa.
6 min read