Yadda ake turawa kafada dama

Yadda ake turawa kafada dama

Kafadu wani bangare ne na asali a cikin ayyukan motsa jiki na yau da kullun. Gabaɗaya muna mai da hankali kan sauran sassan…

sake fasalin jiki

 sake fasalin jiki

Nemo yadda za a daidaita sake fasalin jiki tare da ƙarancin kalori da yadda ake girma ƙwayar tsoka.

ja da fuska

ja da fuska

Kun san abin da jawar fuska ta kunsa? Muna bayanin duk abin da kuke buƙatar sani game da wannan ƙaramin motsa jiki da aka yi. Dare don gwada shi.

Tsoka sama

Tsoka sama

Gano abin da kuka dinka tsokar a kai. Wannan wasan yana ba da babbar tsoka a cikin sashin jiki na sama wanda dole ne ku sani dalla-dalla.

Wurin Crossfit

Wurin Crossfit

Wod Crossfit babban wasa ne mai ƙarfi kuma ga duk masu sauraro. Muna dalla-dalla duk maki da motsi na wannan wasanni.

Ƙara biceps a gida

Ƙara biceps a gida

Idan kuna son fara motsa jiki, zaku iya ƙara yawan ƙwayar tsoka na biceps a gida tare da wasu matakai waɗanda muka zayyana.

Yadda ake manne fata ga tsoka

Yadda ake manne fata ga tsoka

Idan kun kasance a kan abinci mai mahimmanci, kuna iya sha'awar yadda za ku manne fata zuwa tsoka lokacin da kuka rasa nauyi. Muna ba ku shawara mafi kyau.

gym

Tufafin da za a je dakin motsa jiki

Idan kun yi mamakin abin da mafi kyawun tufafi don zuwa dakin motsa jiki, a cikin wannan labarin za mu nuna muku makullin da za ku bi don samun shi.

Wanene mafi ƙarfi a duniya

Wanene mafi ƙarfi a duniya

Idan kuna sha'awar sanin wanda ya fi kowa ƙarfi a duniya, a nan za mu sake duba wasu daga cikinsu da yadda aka kwatanta wannan nau'in.

Yadda za a yaki cellulite

Yadda za a yaki cellulite

Maza kuma suna fama da matsalar rashin ruwa kuma a sakamakon haka suna so su san yadda ake yaki da cellulite.

Yadda ake Ƙarfafa Quadriceps

Yadda ake Ƙarfafa Quadriceps

Muna da mafi kyawun motsa jiki don samun damar ƙarfafa quadriceps. Hakanan idan kuna fama da gwiwoyi muna ba da shawarar mafi kyawun dabaru.

biceps a gida

Biceps a gida

Muna gaya muku waɗanne ne mafi kyawun motsa jiki don biceps da yadda ake yin su. San makullin samun manyan makamai.

Latsa benci

Ayyukan kirji

A cikin wannan labarin muna gaya muku menene ayyukan kirji wanda zai taimaka muku samun karfin tsoka. Koyi game da shi a nan.

inganta triceps

Dumbbell triceps

Muna gaya muku dukkan nasihu don koyon yadda ake yin kwalliyarku da dumbbells da haɓaka hannayenku.

tsaye kafada latsa

Kafada kafada

Muna gaya muku dalla-dalla duk abin da kuke buƙatar sani game da matattarar kafaɗa. Inganta yankinku ta wannan babban aikin.

karkata barbell latsa

Karkata latsa

A cikin wannan labarin muna gaya muku duk abin da kuke buƙatar sani game da layin jan hankali da halayensa. Ara koyo game da shi a nan.

gidan motsa jiki

Gym a gida

Muna gaya muku duk abin da kuke buƙatar sani game da abin da kuke buƙatar samun gidan motsa jiki a gida. Koyi game da shi a nan.

darussan kirji tare da buga dumbbell

Ayyukan Dumbbell

Muna yin jerin mafi kyawun motsa jiki na kirji tare da dumbbells don haɓaka fa'idar yawan tsoka.

karfi baya

Dumbbell baya

Muna gaya muku duk abin da kuke buƙatar sani game da mafi kyawun motsa jiki tare da dumbbells. Koyi samun babban baya

AMRAP

AMRAP

Muna koya muku duk abin da kuke buƙatar sani game da horar da AMRAP. Learnara koyo game da fa'idodi da fa'idodinsa.

motsa jiki

Glute motsa jiki

A cikin wannan labarin muna gaya muku waɗanne ne mafi kyawun motsa jiki don gindi da abin da ya kamata ku yi la'akari don ingantawa.

hauhawar jini

Hawan jini

Koyi duk abin da kuke buƙatar sani game da hawan jini da kuma yadda za ku ƙara yawan ƙwayar tsoka. San asiran anan.

motsa jiki

Dumbbell motsa jiki

Muna gaya muku duk abin da kuke buƙatar sani game da fa'idodi na motsa jiki da abin da ya kamata ku kula da shi.

ciki

Yadda ake zaman-zaune daidai

A cikin wannan labarin muna gaya muku duk abin da kuke buƙatar sani game da yadda ake yin zama daidai. Learnara koyo a nan.

horo

Gym na yau da kullun

A cikin wannan labarin za mu gaya muku manyan masu canzawa na ayyukan motsa jiki da yadda ya kamata a tsara su.

motsa jiki na mutum

Gwanin Butt don maza

A cikin wannan labarin muna gaya muku waɗanne ne mafi kyawun motsa jiki don maza. Gano yadda ake yin su anan.

ƙarfafa gwiwa gwiwa

Kneesarfafa gwiwoyi

A cikin wannan labarin muna gaya muku waɗanne ne mafi kyawun motsa jiki don ƙarfafa gwiwoyinku da yadda ake yin su. Learnara koyo game da shi a nan.

layi daya bango

Bayanin Triceps

A cikin wannan labarin muna koya muku duk abin da kuke buƙatar sani game da ɓangarorin ƙasa da halayen motsa jiki. Koyi samun babban triceps.

nau'ikan jiki

Nau'in jikin: somatotypes

Muna gaya muku wanene manyan nau'ikan jikin da aka kasu kashi uku. San duk halayenta, fa'idodi da rashin amfani.

Sami sassauci

A cikin wannan labarin za mu gaya muku mafi kyawun motsa jiki don samun sassauƙa. Koyi duk fa'idodin da waɗannan darasin suke bayarwa.

Sauran hutu

Sauran hutu

A cikin wannan labarin muna gaya muku duk abin da kuke buƙatar sani game da hutawa mai aiki. Ara koyo game da fa'idodi a nan.

Allon katako

Amfani da katako na ciki yana da kyau ƙirar wannan yanki. Koyaya, zaku iya cutar da kanku. Anan mun bayyana komai.

Fa'idodin keke

Fa'idodin keke

Hawan keke wani nau'in wasanni ne da ke da fa'ida ta fannoni da yawa, na zahiri da na hankali. Gano kyawawan halayen da zai iya nunawa

Mai horar da kai

A cikin wannan labarin munyi bayanin abin da adadin mai koyarwar keɓaɓɓe ya ƙunsa kuma menene mahimmancin sa. Learnara koyo game da shi a nan.

Wasanni sanyaya

Wasanni sanyaya

Muna koya muku mahimmancin yin wasanni a sanyaye bayan zaman motsa jiki. Koyi yadda za a guji rauni a nan.

Wasanni dumi-dumi

A cikin wannan sakon za mu gaya muku duk halaye na dumamar wasanni, abin da ake amfani da shi da kuma nau'ikan da ke wurin. Koyi don guje wa rauni.

Yadda ake buga abs

Yadda ake buga abs

A cikin wannan labarin na nuna muku yadda ake yin alamar AB komai matsayin ku. Koyi game da wannan batun ba tare da ƙarya, tatsuniyoyi, ko tsammanin ƙarya ba.

Fa'idodin tsallake igiya

Fa'idodin tsallake igiya

A cikin wannan sakon zamu gaya muku dalla-dalla menene fa'idodi na tsalle igiya akai-akai. Koyi duk game da shi.

Ana amfani da kadi

Fa'idodi na juyawa

A cikin wannan labarin zaku iya samun duk fa'idodi na juyawa. Koyi yadda wannan aikin zai amfani lafiyar ku.

Wasan ƙwallon ƙafa

Fa'idodin wasanni

Gano dukkan fa'idodi na wasanni kuma kuyi mamakin kyawawan sakamako masu yawa da yake da shi ga jiki da tunani.

kayan motsa jiki

Je zuwa dakin motsa jiki

A cikin wannan labarin muna koya muku mabuɗan don zuwa dakin motsa jiki kuma kada ku mutu ƙoƙari. Koyi duk game da shi a cikin wannan labarin.

Mutumin da yake tafiya a cikin filin

Amfanin tafiya

Gano fa'idodi masu ban mamaki na tafiya da yadda ake yin wannan aikin motsa jiki motsa jiki.

Trenbolone

Trenbolone

Ana amfani da Trenbolone a cikin ginin jiki don saurin samun karfin tsoka. Koyi duk tasirin sa akan jiki anan.

Gasar gasar

Motsa jiki don rasa nauyi

Akwai motsa jiki da yawa don rasa nauyi. Koyi game da ayyukan da zasu taimaka muku zubar da ƙarin fam ɗin kuma ku sami ingantaccen jiki.

Fa'idodi na rukunin ɓarnatarwa

Squat Hack

A cikin wannan labarin mun nuna muku yadda yakamata kuyi Hack Squat da kuma wacce tsokoki suke aiki akanta. Koyi duk wannan aikin anan.

Ga mutanen da suka fara bikini da son rasa kitse, abu na farko da suke yi shi ne taƙaita abincin su ga '' lafiyayyun '' abinci kuma su sayi abin da ake kira mai ƙona mai.  Akwai nau'ikan nau'ikan masu ƙona kitse mara iyaka kuma kowane ɗayan yana da'awar yin aiki a wani ɓangare na motsi na ƙwayoyi a cikin ƙwayar adipose.  Koyaya, yawancinsu suna da amfani da gaske?  Zamu iya gano cewa masana'antar motsa jiki suna jefa mana kayan kari da samfuran da ke yin al'ajabi ga jikinmu kuma mun manta da mayar da hankali kan abubuwan yau da kullun.  A cikin wannan labarin zamu bayyana muku wanene mafi kyawun mai ƙona kitse kuma cewa da gaske suna aiki sosai a cikin jiki.  Mene ne mai ƙona kitse ke yi? Abu na farko da ya kamata a sani shi ne cewa kari baya yin aikin cire kitsen jiki da kansa.  Wannan ba haka bane.  Ana buƙatar kyakkyawan abinci da tushen motsa jiki don wannan.  Babban abu shine kasancewa cikin ƙarancin caloric.  Wato, cinye adadin kuzari kaɗan fiye da yadda muke ciyarwa a kowace rana.  Idan aka kiyaye wannan gibin na caloric cikin lokaci, asarar mai zai fara faruwa.  A gefe guda, wannan ƙarancin dole ne a tallafa shi tare da horar da nauyi.  Jikinmu yakan kawar da tsoka tunda yana da kuzari da kuzari.  Idan ba mu ba wa jiki dalili don kiyaye ƙwayar tsoka ba, jiki zai zubar da tsoka ba kitse ba.  Sabili da haka, yana da mahimmanci a fara samun ingantaccen abinci wanda zai sa ku kasance cikin ƙarancin caloric kuma na biyu, a bi shi da ƙarfin horo.  Idan muka rasa yawan tsoka ba mai kiba ba, za mu lura da jikin mu da kyau da kuma siriri sosai.  A ƙarshe, a cikin matakan ci gaba na asarar mai, inda ya zama da wahalar ci gaba sosai, yana iya zama mai ban sha'awa a gabatar da ƙari bisa ga mai ƙona kitse cikin rayuwarmu ta yau da kullun.  Amma ainihin mai ƙona mai da abin da ke aiki.  Suparin kari da yawa, musamman na thermogenic, suna da'awar haɓaka zafin jiki na jiki don zufa da yawa da ƙona ƙarin adadin kuzari a hutawa.  Wannan sam ba gaskiya bane.  Zuwa yau, abubuwan ƙona kitse waɗanda kawai suke da goyan bayan kimiyya don ayyukanta sune uku: maganin kafeyin, synephrine, da koren shayi.  Zamu bincika kowane ɗayansu daki-daki don ku sami ƙarin sani game da su.  Maganin kafeyin maganin kafeyin alkaloid ne wanda ke cikin dangin xanthine.  Abubuwan da take dasu akan jiki da haɓaka ƙona kitse saboda larurar tasiri ne akan tsarin juyayi na tsakiya.  Ana ɗaukar maganin kafeyin a matsayin nau'in magani, tun da mutane sun kamu da shi.  Koyaya, idan muna son tasirinsa ya zama sananne a cikin ƙona mai, ba za mu iya shan maganin kafeyin a kullum ba.  Wannan saboda jikinmu ya zama mai haƙuri kuma muna buƙatar yawancin caffeine don samun sakamako iri ɗaya.  Ta wannan hanyar, illolin cutar suna iya faruwa a cikin jiki kuma shine abin da ba mu so.  Caffeine na iya shafar yanayin ku.  Matsakaicin iyakar shawarar da aka bayar a cikin masu lafiya shine tsakanin 400 da 600mg.  Bayan kasancewarta mai kara kuzari ga tsarin jijiyoyi na tsakiya, tana aiki ta hanyar haɓaka zuciya da numfashi.  Hakanan suna da tasirin maganin diuretic wanda ke taimakawa cikin kawar da ruwa.  Ba kawai ana amfani dashi azaman mai motsawa bane, amma ana amfani dashi don haɓaka aikin motsa jiki, taimako cikin asarar mai da kuma mai da hankali kan ayyukan fahimi.  An kiyasta cewa maganin kafeyin yawanci yakan kasance a jikinmu tsakanin awanni 4 da 6 har sai an ɗauki cikakken kuzari.  Dogaro da ƙwarewar kowane mutum zuwa maganin kafeyin, wannan lokacin ya bambanta.  Wannan ƙarin zai fara aiki kimanin minti 45 bayan sha shi.  Sabili da haka, abin da aka fi sani shine an sha shi awa ɗaya kafin zuwa dakin motsa jiki don horarwa.  Ta wannan hanyar, muna samun duk kyakkyawan sakamako mai kyau na ƙona kitse yayin horo da haɓaka aikin motsa jiki.  Synephrine Synephrine shine babban sashi mai aiki wanda aka samo a cikin ruwan lemu mai ɗaci.  Bawon irin wannan lemu an nuna yana da tasirin magani.  Abune na halitta da motsa jiki don tsarin juyayi na tsakiya.  Ba shi da wata illa mai cutarwa.  Yana haifar da asara mai yawa, rage ci abinci da haɓaka wasan motsa jiki.  Bugu da kari, yana taimaka wajan adana kayan tsoka koda kuwa muna cikin yanayin karancin makamashi.  Daga cikin fa'idodin da muke samu daga synephrine muna da cewa magani ne na halitta kuma yana haifar da asarar mai.  Yana kara kuzari tare da rage ci.  Abu mai kyau game da wannan ƙarin shine, duk da cewa yana motsawa, hakan baya shafar bugun zuciyar.  Wannan yana nuna cewa babban rukuni na mutane na iya ɗauka.  Game da maganin kafeyin, mutanen da ke da saurin bugun zuciya, ba a ba da shawarar amfani da shi kwata-kwata.  Synephrine yana aiki tare tare da maganin kafeyin.  Wato, idan muka dauki wadannan abubuwan kari guda biyu a lokaci guda, hadewar tasirinsu ya fi na kowanne tasiri daban.  Wannan shine dalilin da yasa synephrine da maganin kafeyin shine mafi kyawun haɗin haɗin da ake amfani dashi har yanzu.  Dole ne kawai ku yi wasa da allurai da harbi don jiki ba ya haifar da haƙuri kuma muna samun mafi kyau daga gare ta.  Cire koren shayi Ganyen shayi yana da polyphenols da maganin kafeyin a cikin abin da yake ciki.  Nazarin ya nuna cewa mutanen da suka sha ruwan koren shayi sun yi asarar kilogiram 1,3 fiye da waɗanda suka sha kwayoyin maye.  Abun cikin maganin kafeyin yana kuma taimakawa wajen motsa tsarin juyayi na tsakiya, yana haifar da amfani da mai a matsayin tushen mai a yau.

Kayan mai

A cikin wannan labarin zaku sami duk abin da kuke buƙatar sani game da mai ƙona mai mai uku waɗanda ke aiki: maganin kafeyin, synephrine da koren shayi.

Clenbuterol

Clenbuterol

Ana amfani da Clenbuterol don inganta ƙwayar tsoka da ƙona kitse. Koyaya, akwai mummunan tasirin kiwon lafiya. San su anan.

canji na kusurwa Faransa latsa

Jaridun Faransa

Samu mafi kyawun labaru na Faransa don ingantaccen ƙwayar tsoka. Shiga nan don ƙarin sani.

Labaran soja

Labaran soja

'Yan jaridar soja na daga cikin mafi kyawun motsa jiki don inganta deltoids ɗin mu. Anan zamu nuna muku yadda ake yin sa daidai.

Horar da laces ko a'a

Yi horo tare da yadin da aka saka

Muna bayyana duk abin da kuke buƙatar sani game da horo. Kuna tsammanin yana da kyau ko mara kyau don horarwa tare da laces? Anan zamu warware muku.

Edgar Ramírez a cikin 'Stone Hands'

Amfanin dambe

Gano fa'idodi da yawa na dambe don jiki da tunani. Hanya don samun sifa kamar tsufa tunda tana da tasiri.

Motsa jiki tare da ƙwallon ƙafa

Motsa jiki tare da ƙwallon ƙafa

A cikin wannan sakon munyi bayani dalla-dalla wadanda sune mafi kyawun motsa jiki tare da ƙwallon ƙwal kuma muna koya muku yadda ake yin su. Shiga ciki ka samu sura.

Inganta Ingancin Rayuwa

Horarwa mai aiki

Shigar da sanin duk abin da kuke buƙatar sani game da horo na aiki. Koyi game da abin da ke aiki da yadda yake da amfani. Masu shiga!

Isassun kayan awo don aiwatar da ƙugu

Hip turu

Consideredarfin ƙwanƙwasawa ana ɗauka mafi kyawun motsa jiki don aiki glutes. Shiga nan kuma koya duk game da madaidaiciyar dabara. Mun bayyana muku shi daki-daki.

Kamun tsaka tsaki

Ineara ko rikitarwa

Muna gaya muku duk abin da kuke buƙatar sani game da nau'ikan riko a cikin gidan motsa jiki kuma menene halaye na nutsuwa ko kamun kafa.

Oblique crunches

Oblique crunches

Shiga kuma koya daga cikin mafi kyawun zaɓi na motsa jiki don yin ƙananan ƙananan ƙananan. San manyan fannoni don inganta aikin.

aikin motsa jiki na isometric

Isometric abs

A cikin wannan labarin zaku sami damar sanin duk jagororin da ake buƙata don yin cikakken isometric abs kuma kuna da fakiti shida.

manyan triceps

Triceps brachii

Triceps brachii yana daya daga cikin tsoffin tsoffin da aka manta lokacin da ake horar da makamai a dakin motsa jiki. Gano anan duk ayyukansa, yadda ake horar dashi da ƙari!

Yin iyo

Jirgin sama

Koyi menene motsawar motsa jiki, fa'idojinsu na zahiri da na hankali da shawarwari da yawa akan yadda zaku aiwatar dasu. Ta yaya ya bambanta da motsa jiki na anaerobic? Gano shi a nan!

Makasudin Ayyuka

Ayyukan gwagwarmaya

Darasi na juriya na iya ɗaukar lafiyar ku zuwa matakin gaba. Gano nan yadda ake aiwatar da su da fa'idodi da yawa da suke wakilta.

Auna ciki

Motsa jiki don rasa ciki

Gano mafi kyawun motsa jiki don rasa ciki. Aikin motsa jiki wanda zai taimaka muku wajen kawar da ƙimar mai mai ƙima yadda ya kamata.

TRX

TRX motsa jiki

Tare da madauri biyu an dakatar da wani sashi na jiki. Bugu da ƙari, yana dogara da ƙasa da sassauci, haɓakar ƙarfi, ƙarfi da juriya ana samun su. Ayyuka ne na TRX: sami ƙarfi tare da jerin abubuwan mu da motsa jiki

Magani don kara yawan tsoka a cikin wata daya

Idan kuna neman ƙara yawan jiki mara nauyi a matsayin fifiko kuma ba kawai nauyi ba, dole ne ku ƙarfafa waɗannan shawarwari masu zuwa, kuma don haka kuyi fatan samun kilo 2 na tsoka mai tsarkin yin komai daidai.

Fa'idodi na juyawa ga maza

Ana amfani da kadi

Kadi yana aiki ne na iska wanda yake da sauƙin aiwatarwa kuma tare da fa'idodi iri-iri na jiki da lafiya.

Ayaba, oatmeal da gyada sunadaran girgiza

Girgiza sunadarai hanya ce mai sauƙi kuma mai daɗi don ƙara furotin da abubuwan gina jiki a cikin abincinku, musamman shawarar da za ku ci tsakanin abinci ko bayan motsa jiki.

Fa'idodin tsallake igiya

Kodayake da alama yana da sauki sosai, tsalle igiya kyakkyawar motsa jiki ce ga jiki, inganta ƙarfin hali, juzu'i da ƙarfafa tsokoki.

furotin foda

Mafi kyawun kari

Ban taɓa mai da hankali sosai ga cin abinci ba, na koma da motsa jiki zuwa motsa jiki, wani lokacin na kanyi horo sosai, amma yanzu na ga iko ...

Menene tsawon lokaci?

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Darasi na kafa: Femoral (III)

A ci gaba da bayanin yadda ake yin atisayen kafa, da kuma karin damtse na musamman, yanzu mun kawo muku Maza Tare da ...

Yadda ake samun alama?

Burin kowane namiji shine a sanya masa alama a hannaye don nunawa a gaban mata. Wannan shine a gare su ...

Motsa jiki don guje wa ciwon kugu

Mun riga munyi magana sau da yawa game da ƙananan ciwon baya da kuma yadda zamu iya guje wa waɗannan baƙin cikin. A yau zamu kara taimakawa zuwa ...

Fa'idodi na gudu

Idan kuna tunanin tafiya don gudu da kiyaye kyakkyawan yanayin jiki, to karanta a gaba kuma zaku ga mutane da yawa ...