Darasi da fasaha (84)
Yadda za a yi manyan lif daidai, inji ta inji, wakili ta wakili.
Tashi daga sifili: yadda za a samu na farko
Shirin mako 8 don motsa jiki na farko ba daidai ba, bands, layuka da kuma sau nawa za a horar.
2 min read
Ƙarƙashin ƙuƙwalwa: fasaha, nisa mai yawa da kuma kasancewa lafiya ba tare da mai kallo ba
Kafafun kafa da kafafun kafa, hanyar sandar, yadda za a zabi fadin rikewa, da kuma ainihin abin da za a yi idan ka makale a karkashin sandar kadai.
3 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 Saitin, Maimaitawa da Yadda Za a Ci Gaba
Lambar takamaiman lamba don latsawa na tsaye: sets, reps, nawa nauyi da za a kara, abin da za a yi idan ka jinkirta, da kuma lokacin da ciwon kafada yana bukatar likita.
6 min read
Arnold Press: Ya ce: Yadda Za a Yi Maimaitawa da Kuma Yadda Za a Ci Gaba
Jagora mai amfani ga Arnold latsa: yawan saiti da maimaitawa da za a yi, yadda za a zabi nauyin nauyin ku, da kuma yadda za a ƙara kaya mako-mako ba tare da jinkirta ba.
7 min read
Ƙara Ƙari: Yadda Za a Yi Maimaitawa da Kuma Yadda Za a Ci Gaba
Jagora mai amfani don saitin mako-mako, yawan maimaitawa, saurin da kuma ci gaba biyu a kan haɓaka gefe, da kuma kuskuren da ke dakatar da gefen gefenku.
6 min read
Ƙarƙashin Ƙafa: Yadda Za a Yi Maimaitawa da Kuma Yadda Za a Ci Gaba
Tsarin kwance na kwance na kwance: yawan saiti da maimaitawa da za a yi a kowane mako, yadda za a yi su da wuya mataki-mataki, da kuma lokacin da kake shirye don cikakken push-up.
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 Ƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙ Yadda Za a Yi Maimaitawa da Kuma Yadda Za a Ci Gaba
Wani tsari na kwantar da hankali: nawa sets da maimaitawa da za a yi a matakinka na yanzu, yadda za a kara wahala mako-mako, da kuma sau nawa za a horar.
9 min read
Ƙungiyar Ƙungiya ta Ƙungiya: Yadda Za a Yi Maimaitawa da Kuma Yadda Za a Ci Gaba
A tabbataccen shirin ga layi daya bar dips: yawan saiti da maimaitawa da za a yi a matakinka, yadda za a kara nauyi a tsawon lokaci, da kuma lokacin da ciwon kafada ya ce a daina.
8 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 Maimaitawa da Kuma Yadda Za a Ci Gaba
Da yawa sets da kuma maimaitawa na karkatar da benci don gudu kowane mako, abin da benci kusurwa don amfani, da kuma yadda za a ƙara nauyi ba tare da tsayawa ba.
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 Ƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙ Yadda Za a Yi Maimaitawa da Kuma Yadda Za a Ci Gaba
Yawan saiti da maimaitawa na bugun banki na dumbbell da za a yi a kowane mako, ƙa'idar ƙara nauyi, da kuma ainihin abin da za a canza lokacin da ci gaba ya tsaya.
6 min read
Ɗan maraƙi mai zama yana ɗaukaka: Yadda Za a Yi Maimaitawa da Kuma Yadda Za a Ci Gaba
Jagora mai mahimmanci don saiti, maimaitawa, saurin aiki da ci gaba biyu a kan ɗaukan maraƙi mai zama, da kuma shirin mako takwas da kuskuren da ke dakatar da shi.
8 min read
Ɗan maraƙi mai tsaye yana tasowa: Yadda Za a Yi Maimaitawa da Kuma Yadda Za a Ci Gaba
A tabbatacce shirin ga tsaye maraƙi kiwon: saiti na mako-mako da maimaitawa, lokaci da tsawon lokaci, da kuma yadda za a ci gaba da ƙara nauyi ba tare da jinkirta watanni ba.
7 min read
Na'urar da ke ɗauke da ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar Yadda Za a Yi Maimaitawa da Kuma Yadda Za a Ci Gaba
Tsarin tsari don na'urar da ke ɗauke da ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar yawan saiti da maimaitawa, yadda za a saita shi, lokacin da za a ƙara kaya, da kuma abin da ciwon hip yana buƙatar likita.
7 min read
Ƙungiyar Glute: Yadda Za a Yi Maimaitawa da Kuma Yadda Za a Ci Gaba
Tsarin gada mai mahimmanci: yawan saiti da maimaitawa ta matakin, tsawon lokacin da za a huta, lokacin da za a kara nauyi, da kuma ainihin tsari don ci gaba ta hanyar bambancin.
6 min read
Ƙarƙashin ƙwanƙwasa: yawan saiti da maimaitawa, da kuma yadda za a ci gaba
Yawan motsa jiki da za a yi a kowane mako, yadda za a kara nauyi ba tare da jinkiri ba, da kuma kuskuren da za a yi a hankali.
6 min read
Ƙarƙashin Ƙafa: Yadda Za a Yi Maimaitawa da Kuma Yadda Za a Ci Gaba
Lambar takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman takamaiman: saiti na mako-mako, madaidaicin zangon sakewa, yadda za a zabi kaya, yadda za a kara nauyi a tsawon lokaci, da kuma lokacin da ciwon gwiwa yana bukatar likita.
7 min read
Ƙarƙashin ƙafa: yawan saiti da maimaitawa, da kuma yadda za a ci gaba
Da yawa sets da kuma maimaitawa na kafafun curls kana bukatar, yadda za a ƙara nauyi ta amfani da biyu ci gaba, da kuma abin da ya yi a lokacin da na'ura tari stalls.
8 min read
Barka da safiya: Yadda Za a Yi Maimaitawa da Kuma Yadda Za a Ci Gaba
Yawan saiti da maimaita safiya mai kyau don gudu a kowane matakin, yadda za a kara nauyi mako-mako, da kuma kuskuren da ke ɗaukar ƙananan baya mafi yawa.
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 Maimaitawa da Kuma Yadda Za a Ci Gaba
Wani tsari na musamman don tarkon bar deadlift: saiti da maimaitawa don ƙarfi da girma, yadda za a ƙara nauyi a kowane mako, da kuma lokacin da za a janye ko ziyarci likita.
8 min read
Sumo mai ɗaukar nauyi: Yadda Za a Yi Maimaitawa da Kuma Yadda Za a Ci Gaba
Jagora mai amfani ga sumo deadlift: yawan saiti da maimaitawa don ƙarfi ko girman, yadda za a ƙara nauyi a kowane mako, da kuma samfurin makonni takwas.
6 min read
'Yan wasan Romaniya: Yadda Za a Yi Maimaitawa da Kuma Yadda Za a Ci Gaba
Wani tsari na musamman don aikin kashewa na Romania: nawa sets da maimaitawa a kowane mako, da abin da nauyi don fara da, da kuma yadda za a ƙara kaya ba tare da stalling fita.
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 Ƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙar: Yadda Za a Yi Maimaitawa da Kuma Yadda Za a Ci Gaba
Jagora mai amfani don dumbbell lunges: yawan saiti da maimaitawa da za a yi, yadda za a zabi nauyin farawa, da kuma yadda za a kara kaya ba tare da lalata gwiwoyinku ba.
6 min read
Matakan Mataki na Bench: Yadda Za a Yi Maimaitawa da Kuma Yadda Za a Ci Gaba
Tsarin tsari na kwandon kwando: tsayin benci, saiti da maimaitawa ta matakin horo, saurin, da kuma ainihin abin da za a canza kowane mako don ci gaba da ci gaba lafiya.
7 min read
Ƙarƙashin Ƙafa: Yadda Za a Yi Maimaitawa da Kuma Yadda Za a Ci Gaba
Yawan kafafun kafafu da kuma maimaitawa da za a yi a kowane mako, yadda za a zabi nauyinka tare da RIR, da kuma shirin mako takwas na musamman don ƙara nauyi ba tare da jinkirta ba.
7 min read