Rhoqo

Funda indlela yokusebenzisa ivili le-ab ukomeleza undoqo wakho. Iingcebiso, iinkqubo, kunye neempazamo eziqhelekileyo. Bona iziphumo ngokukhawuleza!

Fumanisa ukuba uqeqesho lwe-HIST lunokukunceda njani wonyuse amandla omzimba wakho ngokukhawuleza nangokukhuselekileyo ngeendlela ezimfutshane nezisebenzayo.

Fumanisa indlela ukunyothula ngasemva kwi-elliptical kuphucula ukuzilolonga kwakho kunye nempilo yentliziyo. Lungiselela inkqubo yakho namhlanje!

Fumanisa iindlela ezikhuselekileyo zabantu abatyebe ngokugqithiseleyo kwaye uphucule impilo-ntle yakho ngokwenza umthambo ofanelekileyo nosebenzayo.

Funda indlela yokubeka iinyawo zakho ngexesha le-squats ukuphucula ubuchule bakho kunye nokusebenza. Iingcaciso zenzululwazi kunye neengcebiso ezisebenzayo.

Fumanisa indlela yokuphucula ibhentshi yakho ngobuchule, imithambo encedisayo, kunye nesicwangciso soqeqesho oluphuculweyo.

Funda indlela yokwenza ngokufanelekileyo i-dumbbell pullover, eziphi izihlunu ezibandakanyekayo, kunye neengcebiso ezincedo zokuphepha iimpazamo.

Fumanisa indlela yokuphefumla eyonyusa uxinzelelo lwangaphakathi esiswini ukwenzela ukhuseleko olukhuselekileyo, ukuphakamisa okusebenzayo ngakumbi.

Fumana eyona ndlela ilungileyo kunye neempazamo eziqhelekileyo kushicilelo lwebhentshi. Phucula uqeqesho lwakho ngesikhokelo sethu esipheleleyo.

Fumanisa ezona zixhobo zibalaseleyo zokuziqhelanisa nebhendi yokuthomalalisa ithowuni kunye nokomeleza i-glutes yakho ngokufanelekileyo nangokukhuselekileyo.

Fumana ezona mithambo zibalaseleyo zokuqinisa umzimba wakho ophantsi kunye nokuphucula ukusebenza kwakho kwezemidlalo ekhaya.

Fumana indlela yokuqinisa isiseko sakho ngokuzivocavoca okusebenzayo kunye neenzuzo abazizisayo ekusebenzeni kwakho kwezemidlalo kunye nempilo.

Fumana ukubaluleka kokuphumla okwaneleyo kuqeqesho lweplyometric kunye nendlela yokwandisa ukusebenza kwakho kwezemidlalo.

Fumanisa ezona mithambo zilungileyo zesisu kubalweli kwaye womeleze isiseko sakho ngezi ngcebiso zisebenzayo kunye neendlela.

Fumanisa ubuchule beplanga esecaleni, izibonelelo zabo, kunye nendlela yokwenza ngokusebenzayo kundoqo owomeleleyo.

Fumana imithambo esisiseko yokuzivocavoca kwabaqalayo kwaye uphucule ukomelela kwakho ngesi sikhokelo sibanzi.

Fumana indlela ukurhoxiswa kwe-scapular kunokuphucula ngayo iziphumo zakho kwaye kuthintele ukulimala kwindawo yokuzivocavoca.

Fumana iindlela zoqeqesho ezisebenzayo zokutsiba ngentambo ukuphucula unyamezelo lwakho kunye nokutshisa amanqatha. Tsibela ngaphakathi kwaye womelele namhlanje!

Fumana imithambo esebenzayo yokwenza imilenze yakho isebenze emva kohambo olude kwaye uthintele ukungonwabi. Qwalasela kwaye ukonwabele uhambo lwakho!

Fumana indlela yokudibanisa uqeqesho lwamandla kunye ne-cardio ukuphucula impilo yakho, ukunciphisa umzimba, kunye nokwandisa ukusebenza kwakho kwezemidlalo.

Fumana indlela yokwenza ikhulu kwiiPilates, iingenelo zayo, kunye nokwahluka kokwenza okusebenzayo kunye nokutyebisayo.

Jonga indlela iBosu enokuguqula ngayo ukuzilolonga kwakho, iphucule ibhalansi yakho kunye namandla ngelixa ukhusela ukwenzakala.

Fumana indlela yokwenza ikhulu kwiiPilates kwaye uphucule amandla akho esisu ngalo msebenzi ubalulekileyo. Funda ngazo zonke iingenelo zayo!

Fumana izibonelelo kunye nobungozi boqeqesho yonke imihla. Iingcebiso kunye neengcebiso zokugcina isiqhelo esisebenzayo.

Fumanisa indlela yokuphucula amandla emiphunga yakho ngokuzilolonga okusebenzayo kunye nemidlalo ukuze ube nobomi obusebenzayo nobunempilo.

Fumanisa izibonelelo kunye nobungozi bokubaleka unganxibanga zihlangu. Funda ukuziqhelanisa nokuphucula ubuchule bakho bokuqhuba ngeengcebiso ezisebenzayo.

Fumana ukubaluleka kokuqinisa iingalo zakho kunye nokuphucula ukusebenza kwakho kwindawo yokuzivocavoca ngokuzivocavoca okusebenzayo.

Fumanisa ihiplet, indibaniselwano ye-ballet kunye nehip-hop exhobisa kwaye ibhiyozele iyantlukwano kumdaniso.

Fumana ezona ziqhelo zekettlebell zibalaseleyo zabaqalayo. Phucula amandla akho, unyamezelo, kunye nokutshisa amanqatha ngesi sikhokelo sibanzi.

Fumanisa i-Kangatraining, eyona ndlela ifanelekileyo yokuzivocavoca koomama neentsana, ukukhuthaza impilo yomzimba neyeemvakalelo. Ungaphoswa yiyo!

Fumanisa umthambo wesisu wezibini onyusa inkuthazo kwaye womeleze ubudlelwane bakho. Qeqesha kunye kwaye wonwabe!

Fumana iintsika ezibalulekileyo zoqeqesho olusebenzayo nolukhuthazayo. Phucula ukusebenza kunye nempilo yakho ngeengcebiso zethu ezisebenzayo.

Sikubonisa ezona mithambo zilungileyo zokuthomalalisa umzimba wakho ngaphandle kokushiya ikhaya kwaye ngaphandle kwesidingo sezixhobo.

Sikufundisa eyona ndlela ilungileyo yokuthomalalisa imilenze yakho kunye nemilenze, nokuba kusekhaya okanye kwindawo yokuzivocavoca. Ukuzivocavoca okusebenzayo kunye neengcebiso eziphambili!

Fumanisa imithambo engundoqo yokomeleza isisu sakho kwaye ufumane isisu esicaba lula ukusuka ekhaya.

Sichaza ukuba yeyiphi imithambo efanelekileyo yokuphulukana nesisu ukuze ubuyele kwisimo kwaye ube sempilweni.

Ngaba uyafuna ukwazi ukuba kufuneka utsibe ixesha elingakanani intambo ukuze unciphise umzimba? Apha sikuxelela yonke into ekufuneka uyazi.

Siyakuxelela ukuba yeyiphi i-exercises engcono kakhulu yokuchaza izibilini ze-oblique kunye nendlela omele uyenze ngayo ukuze ubonise ngeli hlobo. Sukuphoswa yiyo!

Sikuxelela yonke into oyifunayo ukuze ube nenkqubo yokwakha amandla kunye neempawu zayo. Funda ngakumbi ngayo apha.

Ngaba uyafuna ukwenza uqeqesho lwamandla ekhaya? Ngena apha kuba sicacisa ukuba yeyiphi eyona mithambo igqwesileyo.

Ukwenza uqeqesho olupheleleyo lwesiqhelo, ukuzivocavoca okungundoqo ekhaya akufanele kuphoswe. Hlangana neseshoni elula kwaye ebukhali.

Fumana indlela iteknoloji yokuqhuba ichaphazela ngayo ukusebenza. Yazi ezona ngcebiso zokubaleka ngempumelelo.

Fumana inkqubo yoqeqesho lwesisu ngebhola. Funda malunga nezona mithambo zibalaseleyo ngeFitball ukomeleza eyona nto iphambili.

Dibana nesiqhelo sokuzilolonga kunye neebhanti zerabha ukomeleza iingalo. Funda ukusebenzisa iibhanti ezilastiki kumzimba ongasentla.

Fumana ezona mithambo zibalaseleyo zokwandisa igluteus. Yazi indlela yoqeqesho kwi-hypertrophy ezimpundu.

Fumana indlela yokuqeqesha i-rotator cuff ukuze ugweme ukulimala. Funda malunga neyona ndlela yokuzivocavoca ye-cuff yamagxa.

Fumana ukuba yintoni ikhonkco lekinetic. Yazi imisebenzi yayo kunye nokuba yeyiphi imithambo ekufuneka yenziwe kwikhonkco elivulekileyo nelivaliweyo lekinetic.

Fumana ezona mithambo zingcono ukomeleza isisu ngevili lesisu. Funda indlela elula ye-abs.

Funda ukuba yeyiphi eyona ndlela ingcono yokuzivocavoca ngasemva ngeedumbbells. Funda ngeengenelo zokuqeqesha umqolo wakho ngalo mbandela.

Amandla omzimba axuba iintsimbi kunye ne-aerobics, umthambo we-cardio onempembelelo ephantsi olungele ukutshisa amanqatha kwiiveki ezimbalwa.

Funda indlela yokuphelisa amafutha e-underarm kunye nenkqubo yoqeqesho elula. Yenza le mithambo ukuze wenze ithoni yamakhwapha akho.

Ukufumana imisipha kwi-forearm kunzima ngakumbi kune-biceps, umzekelo. Ngolu qheliselo, uya kulufikelela kwiinyanga ezimbalwa.

Ukuba ufuna ukukhulisa kunye nokomeleza iimpundu ngobunzima bomzimba, siyakuxelela imithambo ephambili ukuyifezekisa.

Ukwenza umthambo we-biceps kulula ukuba silandela le ndlela yobunzima bomzimba inyathelo ngenyathelo esilishiya ngezantsi.

Sikuxelela abona matshini balungileyo bokufumana iimpundu ezigqibeleleyo, kwaye kutheni kubalulekile ukuqeqesha iimpundu.

Fumana indlela yokwenza ii-AMRAP zesiqhelo ngeekettlebell, iidumbbells, iibhendi elastiki okanye ubunzima bomzimba. Funda malunga nokuzilolonga okwahlukeneyo.

Kukho uluhlu lweendlela zokuzilolonga esinokuzifaka kwinkqubo yethu kwaye ziya kusinceda someleze amaqatha ethu kwaye siphephe ukukruneka.

Fumana indlela yokwenza ukujikeleza kwamagxa ukugcina ilungu lakho lisempilweni. Funda iintshukumo zangaphakathi nangaphandle ngamabhendi.

Unyawo lwe-cavus lunoxinzelelo oluninzi ngenxa yokukhubazeka, ngoko sicebisa ezona mithambo zilungileyo zokunciphisa uxinzelelo kuloo ndawo.

Kukho ukuzivocavoca kwabasetyhini abakhulelweyo kwaye, kuxhomekeke kwisimo sakho sempilo kunye neengcebiso zogqirha, lo msebenzi unokukhanya okanye uphakathi.

Fumanisa ezona mithambo zilungileyo yokusebenza iipectorals kunye nesifuba ngobunzima bomzimba wakho kwaye ngaphandle kwezixhobo zemidlalo.

Fumanisa ezona mithambo zibalaseleyo zomzimba ukomeleza i-triceps ngaphandle kwezixhobo zemidlalo. Inkqubo yoqeqesho olunzulu.

Fumana indlela yokuvula i-glutes ngaphambi koqeqesho. Yazi ukubaluleka kunye neyona mithambo ilungileyo yokuvula i-gluteal.

Fumana ezona zenzo zokuzilayisha ngokwakho ukomeleza umqolo ongezantsi. Funda indlela yokuphepha ukulimala okungaphantsi komqolo.

Fumana indlela yokuphatha iinyawo ezithe tyaba. Funda malunga neyona ndlela yokuzivocavoca yokuphucula ukuhamba kunye nokunciphisa intlungu kwindawo yonyawo.

Fumana ezona mithambo zilungileyo zokubuyisela kwisimo sangaphambili sepatellar tendonitis. Funda indlela umthambo ophucula ngayo ukulimala kwamadolo.

Sele sikuqhelile ukuqeqeshwa ekhaya, kodwa ukuba asilumkanga okanye sinamava angaphambili, sinokuzenzakalisa ngokulula.

Fumana indlela yokwenza i-HIIT kubaqalayo. Siyakuxelela malunga neenzuzo zoqeqesho lwekhefu kunye neentlobo ezahlukeneyo ezikhoyo.

Fumana ezona mithambo zingcono kwabo badinayo nemungu phakathi kwentwasahlobo. Sikufundisa indlela yoqeqesho kunye neengcebiso ezilungileyo zokuthintela ukuhlaselwa komzimba.

Fumanisa ezona mthambo zibalaseleyo kwizigulana ezilele ebhedini ezingakwaziyo ukuzihambela okanye ezifuna iintsuku ezimbalwa zokuphumla.

Fumana ezona mithambo zibalaseleyo zokuphelisa iibhanti zeekhatriji. Funda indlela yokuqeqesha ukuphelisa amafutha e-hip.

Fumana eyona ndlela ilungileyo yoqeqesho lwamanqindi ekhaya. Sikufundisa iintshukumo ezisisiseko zabaqalayo kunye nesiqhelo ngaphandle kwezixhobo zemidlalo ukwenza naphi na.

Fumanisa ezona mithambo zilungileyo zengalo zokunciphisa iintlungu kwisitofu sokugonya se-COVID-19. Fumanisa ukuba kutheni ingalo yakho ibuhlungu emva kokudutyulwa kwisitofu sokugonya kunye nokuba umthambo unokuphucula njani intlungu.

Fumanisa ukuba yeyiphi eyona mithambo ingcono emva komkhuhlane. Sikufundisa indlela elula yoqeqesho olunamandla, ukufudumala kunye nokuhamba.

Fumanisa inkqubo yokubuyisela emva kwe-COVID-19. Sikufundisa iintshukumo ezilula nezilula zokubuyisela kwakhona.

Yazi indlela yoqeqesho kunye nemithambo ye-Foam Roller ukuphucula ukuhamba kunye nokuguquguquka. Sikufundisa iintshukumo kunye ne-foam roller.

Fumanisa ukuba yeyiphi eyona mithambo ilungileyo ye-glutes. Sihlalutya izibonelelo ze-hip thrust kunye nokuthelekisa kwayo kunye ne-deadlift.

Funda indlela yokuzilolonga yomlenze we-barbell. Sikufundisa ezona mithambo zilungileyo zokuqeqesha umzimba osezantsi ngebhari nje yokwenza umthambo.

Fumanisa owona msebenzi ubalaseleyo weplanga ngekettlebell ukomeleza isisu. Sikufundisa inkqubo yesisu esinobunzima baseRashiya.

Fumana ezona mithambo zibalaseleyo zesisu kwi-TRX. Sikufundisa inkqubo yoqeqesho ukwenza i-abs kunye nokomeleza undoqo.

Fumana ezona mithambo zisebenzayo zinempembelelo ephantsi kubantu abangaphezu kweminyaka engama-50. Sikufundisa inkqubo yoqeqesho enciphisa umngcipheko wokulimala kunye nokuqinisa imisipha.

Fumana ezona mithambo zibalaseleyo ze-adductors. Sihlalutya i-anatomy yale misipha yomlenze kwaye sikuxelele malunga neenzuzo zokuzomeleza. Funda ukufudumala i-adductor ngaphambi koqeqesho.

Fumana indlela yokwenza i-Dead Bug ngokuchanekileyo. Sijonga ukuba kutheni ungenako ukuwuyeka lo msebenzi we-abs kunye nendlela yokwenza.

Fumana ukuba yintoni i-serratus yangaphambili, isetyenziswe njani kwaye yintoni inzuzo yokuyiqeqesha. Funda imithambo yokuyomeleza.

Fumana ezona mithambo zibalaseleyo ngebha enehexagonal. Hlangana nenkqubo yoqeqesho kunye ne-trap bar ukomeleza umzimba wonke.

Fumana i-psoas engcono kakhulu yokuzivocavoca ukugcina umsipha womelele. Sikufundisa indlela yokuphepha ukulimala kwenyonga.

Fumana ezona mpazamo zixhaphakileyo kwimithambo yokuroqa idumbbell. Sihlalutya ubuchule obufanelekileyo kwaye sikunika iingcebiso zokulungisa ukuma kwakho kwaye ugweme ukulimala kwimithambo yomqolo.

Fumanisa ukuba kutheni unengxaki yokunyuka izitebhisi okanye ukwenza i-step-ups kwindawo yokuzivocavoca. Sijonga izizathu kunye nendlela onokuthi uphephe ngayo intlungu kunye noxinzelelo.

Fumana ezona mithambo zibalaseleyo zokuqinisa iilats kwindawo yokuzivocavoca. Yazi indlela elula kunye nesebenzayo yoqeqesho lokuphuhlisa umthamo kwi-dorsal.

Fumana umthambo oza kuwenza kumatshini wakwaSmith. Dibana nenkqubo yokuzilolonga ukuze wenze kwindawo yokuzivocavoca ngomatshini wakwaSmith.

Funda indlela yokuqeqesha i-pectoral nge-dumbbell. Sikufundisa isiqhelo somthambo wesifuba unilateral ukomeleza.

Fumana iziphumo zokwenza i-HIIT yokuzilolonga yonke imihla. Sihlalutya indlela olu hlobo lokuzivocavoca oluphezulu oluchaphazela ngayo.

Fumanisa ezona mithambo zilungileyo zokuqalisa kwakhona uqeqesho emva kwekhefu elide ngaphandle kokwenza umthambo. Yazi eyona ndlela yoqeqesho ukuthintela ukwenzakala.

Funda malunga neyona ndlela ingcono yokuzilolonga ngasemva ngeebhendi elastiki. Fumana inkqubo yokomeleza umqolo wakho ngeebhendi zokuxhathisa.

Fumana okona kusebenza kakuhle ukuze uhlale ukhuthazekile ngeeholide zeKrisimesi. Sikufundisa iindlela ezininzi zoqeqesho ukuze uphume kwimonotony.

Fumana ezona mithambo zinefuthe elisezantsi kubantu abadala. Siyakuxelela ukuba yintoni umthambo onempembelelo ephantsi kwaye zeziphi iingenelo ozizisayo.

Fumana ezona mpazamo zixhaphakileyo xa usenza umthambo ngamabhanti okuxhathisa. Sihlalutya indlela ubuchule obuchanekileyo bokuphepha ukulimala.

Fumana ezona mithambo zingcono zokuphucula iintlungu ze-cyst ka-Baker. Sikufundisa inkqubo yokubuyisela ukuhamba emadolweni.

Fumana ezona mithambo zibalaseleyo zeTRX ngasemva. Funda ukomeleza umqolo wakho ngale ndlela yoqeqesho yokunqunyanyiswa.

Funda malunga neyona dumbbell triceps imithambo onokuyenza ekhaya okanye kwindawo yokuzivocavoca. Yomeleza ngolu qeqesho lwesiqhelo.