Darasi da fasaha (84)
Yadda za a yi manyan lif daidai, inji ta inji, wakili ta wakili.
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
Ƙungiyar Bulgarian ta raba: fasaha, kuskure na yau da kullum, da kuma wanda ya dace da shi
Jagora mai amfani ga Bulgarian Split Squat: tsayin benci da kuma kafawar matsayi, kuskuren da aka fi sani da su biyar, da kuma takamaiman lambobi don saiti, maimaitawa da ci gaba.
9 min read
A cikin tashin matattu: dabara, bambance-bambancen da kuma lokacin da ba su yi shi
Saitawa, numfashi da hanyar bar mataki-mataki, bambanci tsakanin al'ada da Rumanian deadlifts, da kuma bayyanannun alamu lokaci ya yi da za a musanya aikin.
3 min read
A cikin kwance: matakai-by-mataki da fasaha da kuma kuskuren da aka saba da su
Yadda za a yi kwance daidai matsayin kafa, zurfin, numfashi da kuma baya. Ƙari ga haka, kuskuren da ke sa gwiwoyi da ƙananan baya su ciwo, da kuma yadda za a gyara su.
4 min read