biceps ekhaya

I-biceps ekhaya

Sikuxelela ukuba yeyiphi eyona mithambo ilungileyo ye-biceps kunye nendlela yokwenza. Zazi izitshixo zokuba neengalo ezinkulu.

Ibhentshi yeendaba

Ukuzivocavoca kwesifuba

Kule nqaku sikuxelela ukuba zeziphi izifuba eziza kukunceda ufumane ubunzima bemisipha. Funda ngayo apha.

Ukuphuculwa kweetriki

Iimpawu zedumbbell

Sikuxelela zonke iingcebiso zokufunda ukuba zisebenza njani i-triceps yakho ngeedumbbells kwaye ukhulise iingalo zakho.

emi egxalabeni

Ukucofa kwamagxa

Sikuxelela ngokweenkcukacha yonke into ekufuneka uyazi malunga noxinzelelo lwamagxa. Phucula ukulibaziseka kwakho ngokwenza lo msebenzi mkhulu.

ukuthobela i-barbell cinezela

Thambeka kumaphephandaba

Kule nqaku sikuxelela yonke into ofuna ukuyifumana malunga ne-incline press kunye neempawu zayo. Funda ngakumbi ngayo apha.

umthambo wasekhaya

Ijimu ekhaya

Sikuxelela yonke into ekufuneka uyazi malunga nezinto ozifunayo ukuze ube nejimu ekhaya. Funda ngayo apha.

umqolo onamandla

Dumbbell umva

Sikuxelela yonke into ekufuneka uyazi malunga nokuzivocavoca okungcono nge-dumbbells. Funda ukuba nomqolo omkhulu

I-AMRAP

I-AMRAP

Sikufundisa yonke into oyifunayo malunga noqeqesho lwe-AMRAP. Funda ngakumbi malunga nezinto eziluncedo kunye nezibonelelo zayo.

ukuzilolonga

Ukuzilolonga

Kweli nqaku sikuxelela ukuba yeyiphi eyona mithambo ilungileyo yeempundu kwaye kufuneka uthathe ingqalelo ukuze uphucule.

uqhagamshelo

IHypertrophy

Funda yonke into oyifunayo malunga ne-hypertrophy kunye nendlela yokwandisa ubunzima bakho bemisipha. Yazi iimfihlo apha.

Ukuzivocavoca kwe-dumbbell

Ukuzivocavoca kweDumbbell

Sikuxelela yonke into ekufuneka uyazi malunga neenzuzo zokuzilolonga nge-dumbbell kunye nento omele uyithathele ingqalelo.

qeqesho

Iindlela zokwenza umthambo

Kule nqaku siza kukuxelela ezona zinto ziphambili zokwenza umthambo kunye nendlela ekufuneka zenziwe ngayo.

Ukuzilolonga kweempundu

Ukwenza umthambo emadodeni

Kule nqaku sikuxelela ukuba zeziphi ezona zilolongo zibalaseleyo zamadoda. Fumanisa ukuba zenziwa njani apha.

yomeleza amadolo

Yomeleza amadolo

Kule nqaku sikuxelela ukuba yeyiphi eyona mithambo ilungileyo yokomeleza amadolo akho nendlela yokwenza ngayo. Funda ngakumbi ngayo apha.

Imvelaphi efanayo

Imvelaphi yeTriceps

Kule nqaku sikufundisa yonke into ekufuneka uyazi malunga ne-triceps fundus kunye neempawu zomthambo. Funda ukuba ne-triceps enkulu.

iintlobo zomzimba

Iindidi zomzimba: somatotypes

Sikuxelela ukuba zeziphi ezona ntlobo ziphambili zemizimba ezahlulwe zangumzekelo othile. Yazi zonke iimpawu zayo, izinto eziluncedo kunye nezinto ezingalunganga.

Ukufumana ubhetyebhetye

Kule nqaku siza kukuxelela eyona mithambo ilungileyo yokufumana ubhetyebhetye. Funda zonke izibonelelo ezibonelelwa yile mithambo.

Ukuphumla okusebenzayo

Ukuphumla okusebenzayo

Kule nqaku sikuxelela yonke into ofuna ukuyifumana malunga nokuphumla okusebenzayo. Funda ngakumbi ngezibonelelo zayo apha.

Iiplanga zesisu

Sebenzisa iiplanga zesisu kungumbono olungileyo kakhulu ukuhambisa le ndawo. Nangona kunjalo, unokuzenzakalisa. Apha sichaza yonke into.

Izibonelelo zokuhamba ngebhayisikile

Izibonelelo zokuhamba ngebhayisikile

Ukukhwela ibhayisekile luhlobo lwezemidlalo oluxhamla kwiinkalo ezininzi, kokubini ngokwasemzimbeni nangokwasengqondweni. Fumanisa ubuchule obunokubonisa

Abaqeqeshi bobuqu

Kule nqaku sichaza ukuba yintoni inani lomqeqeshi buqu kwaye kubaluleke ngantoni. Funda ngakumbi ngayo apha.

Ukupholisa kwezemidlalo

Ukupholisa kwezemidlalo

Sikufundisa ukubaluleka kokwenza umdlalo opholileyo emva kweseshoni yomthambo. Funda ngendlela yokuphepha ukwenzakala apha.

Ukuzifudumeza kwezemidlalo

Kule posi sikuxelela zonke iimpawu zemidlalo yokuzifudumeza, yeyantoni kwaye zeziphi iintlobo ezikhoyo. Funda ukuphepha ukwenzakala.

Ungayicofa njani i-abs

Ungayicofa njani i-abs

Kule nqaku ndikubonisa indlela yokumakisha i-abs nokuba yeyiphi inqanaba lakho. Funda ngesi sihloko ngaphandle kobuxoki, iintsomi, okanye ulindelo lobuxoki.

Izibonelelo zokujikeleza

Izibonelelo zokujikeleza

Kule nqaku ungafumana zonke izibonelelo zokujikeleza. Funda ngendlela lo msebenzi ungayinceda ngayo impilo yakho.

Umdlalo webhola ekhatywayo

Izibonelelo zezemidlalo

Fumanisa zonke izibonelelo zemidlalo kwaye umangaliswe ziziphumo ezininzi ezilungileyo ezinazo emzimbeni nasengqondweni.

Indoda ehambahamba ebaleni

Izibonelelo zokuhamba

Fumanisa izibonelelo ezimangalisayo zokuhamba kunye nendlela yokuguqula lo msebenzi uzilolongeleyo uzilolonge.

I-Trenbolone

I-Trenbolone

I-Trenbolone isetyenziselwa ukwakha umzimba ngokukhawuleza ukufumana ubunzima bemisipha. Yazi apha zonke iziphumo zalo emzimbeni.

Ukhuphiswano lwamaphenyane

Ukuzilolonga ukunciphisa umzimba

Zininzi iindlela zokuzilolonga ukunciphisa umzimba. Funda malunga nemisebenzi eya kukunceda ulahle iipawundi ezongezelelweyo kwaye ufumane umzimba ochazwe ngakumbi.

Izibonelelo zokuqhekeza squat

Squat kugula

Kule nqaku sikubonisa ukuba kuya kufuneka wenze njani i-Hack squat kwaye zeziphi izihlunu ezisebenza kuyo. Funda konke malunga nalo msebenzi apha.

Kubantu abaqala i-bikini kwaye bafuna ukuphulukana namanqatha, into yokuqala abayenzayo kuthintela ukutya kwabo kwizinto ezimbalwa "ezinempilo" kwaye bathenge izinto ezibizwa ngokuba zizitshisi ezinamafutha.  Kukho iintlobo ezingapheliyo zokutshisa i-fat and each one claims to act on some part of the movement of fat in adipose tissue.  Nangona kunjalo, zingaphi ezona ziluncedo ngokwenene?  Singafumanisa ukuba ishishini lokomelela lisibhabhaza ngezihlomelo kunye neemveliso ezenza imimangaliso kwimizimba yethu kwaye silibale ukugxila kwiziseko.  Kweli nqaku siza kukucacisela ukuba zeziphi ezona zibane zitshisa kakhulu kwaye zisebenza kakuhle emzimbeni.  Into yokuqala yokwenza ukwazi kukuba isongezelelo asiwenzi umsebenzi wokususa amanqatha omzimba ngokwawo.  Oku akunje.  Ukutya okufanelekileyo kunye neziseko zokuzilolonga ziyafuneka koku.  Into ephambili kukuba kwi-caloric deficit.  Oko kukuthi, sebenzisa iikhalori ezimbalwa kunokuba sichitha imini yonke.  Ukuba le ntsilelo yekhalori igcinwa ngokuhamba kwexesha, ukulahleka kwamafutha kuya kuqala ukuthatha indawo.  Kwelinye icala, le ntsilelo kufuneka ixhaswe ngoqeqesho lobunzima.  Umzimba wethu uthambekele ekupheliseni umsipha kuba kubiza ngamandla.  Ukuba asiwuniki umzimba isizathu sokugcina ubunzima bemisipha, umzimba uya kukhupha umsipha hayi amanqatha.  Ke ngoko, kubalulekile ukuba ufumane kuqala ukutya okufanelekileyo okukwenza ube kukusilela kwekhalori kwaye okwesibini, uhambe kunye noqeqesho lwamandla.  Ukuba siphulukana nobunzima bemisipha kwaye asityebanga, siya kuyibona imizimba yethu iflccid ngakumbi kwaye inetoni ebhityileyo.  Okokugqibela, kumanqanaba aphezulu okulahleka kwamafutha, apho kuya kusiba nzima ngakumbi ukuqhubela phambili, kunokuba ngumdla ukwazisa ukuxhaswa ngokusekwe kwizitshisi ezinamafutha kubomi bethu bemihla ngemihla.  Kodwa izitofu zokwenene kunye nento esebenzayo.  Izinto ezininzi ezincedisayo, ngakumbi ezokunyanga emzimbeni, zibanga ukuba zikhulisa ubushushu bomzimba ukubila ngakumbi kunye nokutshisa iikhalori ezingakumbi.  Oku akuyonyani kwaphela.  Ukuza kuthi ga ngoku, ekuphela kwezincedisi ezitshisayo ezinamafutha ezinenkxaso yesayensi ekusebenzeni kwazo zintathu: icaffeine, i-synephrine, kunye nencindi yeti eluhlaza.  Siza kuhlalutya nganye nganye ngokweenkcukacha ukuze ufunde okungakumbi ngayo.  ICaffeine Caffeine yialkaloid eyeyosapho lwexanthine.  Iipropathi ezinazo emzimbeni kunye nokuphuculwa kokutsha kwamafutha kungenxa yempembelelo yayo evuselelayo kwinkqubo ye-nervous system.  I-caffeine ithathwa njengoluhlobo lweziyobisi, kuba abantu baba ngamakhoboka ayo.  Nangona kunjalo, ukuba sifuna ukuba iziphumo zalo zibonakale xa kusitshiswa amanqatha, asinakho ukuthatha icaffeine mihla le.  Kungenxa yokuba umzimba wethu uyanyamezelana kwaye sifuna isixa esongezelelekileyo secaffeine ukuze sineziphumo ezifanayo.  Ngale ndlela, iziphumo ebezingalindelekanga kunokwenzeka ukuba zenzeke emzimbeni kwaye yile nto singayifuniyo.  I-caffeine inokuchaphazela imeko yakho.  Elona thamo liphezulu licetyiswayo kubantu abasempilweni liphakathi kwe-400 kunye ne-600mg.  Ngaphandle kokukhuthaza inkqubo ye-nervous system, isebenza ngokunyusa izinga lokuphefumla.  Banesiphumo sokuchama esinceda ekupheliseni ulwelo.  Ayisetyenziswanga nje njengesikhuthazi, kodwa isetyenziselwa ukuphucula ukusebenza kwezemidlalo, ukunceda ekulahlekelweni ngamafutha kunye nokugxila kwimisebenzi yokuqonda.  Kuqikelelwa ukuba i-caffeine ihlala ihlala emzimbeni wethu phakathi kwe-4 kunye neeyure ezingama-6 de kube kuthatha ixesha elininzi.  Kuxhomekeke kubuntununtunu bomntu ngamnye kwi-caffeine, eli xesha liyahluka.  Esi songezelelo siqala ukusebenza malunga nemizuzu engama-45 emva kokungena.  Ke ngoko, eyona ixhaphakileyo kukuba ityisiwe iyure ngaphambi kokuba uye ejimini ukuze uqeqeshe.  Ngale ndlela, sifumana zonke iziphumo ezinokubakho zokutshisa amanqatha amaninzi ngelixa siqeqeshwa kwaye siphucula ukusebenza komzimba.  ISynephrine Synephrine sesona sithako siphambili sisebenzayo sifumaneka kwiorenji ekrakra.  Ipeyile yolu hlobo lweeorenji ibonakalisiwe ineziphumo zonyango.  Yinto yendalo kunye nevuselelayo yenkqubo ye-nervous system.  Ayinabungozi.  Ikhuthaza ukulahleka kwamafutha, ukunciphisa ukutya kunye nokuphucula ukusebenza kwezemidlalo.  Ukongeza, kuyanceda ukugcina ngcono izihlunu zemisipha nokuba sikwiimeko zokunqongophala kwamandla.  Phakathi kwezibonelelo esizifumana kwi-synephrine esinayo sisilungiso sendalo kwaye sibangela ukulahleka kwamafutha.  Yonyusa isiseko semetabolism kunye nokunciphisa ukutya.  Into elungileyo malunga nale ncediso kukuba, nangona iyakhuthaza, ayichaphazeli ukubetha kwentliziyo.  Oku kubonisa ukuba iqela elikhulu labantu linokuthatha.  Kwimeko yecaffeine, abantu abanesantya sentliziyo esikhawulezayo, ukusetyenziswa kwayo akukhuthazwa kwaphela.  I-Synephrine isebenza ngokudibeneyo ne-caffeine.  Oko kukuthi, ukuba sithatha ezi zongezo zimbini ngaxeshanye, iziphumo zazo ezidibeneyo zingaphezulu kwempembelelo nganye nganye ngokwahlukeneyo.  Kungenxa yoko le nto i-synephrine kunye ne-caffeine sesona sixhobo sokuxhasa sisetyenzisiweyo ukuza kuthi ga ngoku.  Kufuneka udlale ngeedosi kunye nokudubula ukuze umzimba ungakhi ukunyamezelana kwaye sifumane okuninzi kuwo.  Iti eluhlaza ikhupha iti eluhlaza ineepolyphenols kunye ne-caffeine ekwakhiweni kwayo.  Uphononongo lubonisa ukuba abantu abathathe isicatshulwa seti eluhlaza balahle i-1,3 kg ngaphezulu kunabo bathatha iipilisi ze-placebo.  Umxholo wayo wecaffeine ukwanceda ukukhuthaza inkqubo ye-neva esembindini, ebangela ukuba amanqatha asetyenziswe njengomthombo wepetroli wosuku lwakho.

Amafutha atshisayo

Kule nqaku uyakufumana yonke into oyifunayo malunga neziqhumiso ezithathu ezisebenzayo: icaffeine, i-synephrine kunye neti eluhlaza.

Clenbuterol

Clenbuterol

I-Clenbuterol isetyenziselwa ukuphucula ubunzima bemisipha kunye nokutshisa amanqatha. Nangona kunjalo, zininzi iziphumo ezibi zempilo. Bazi apha.

Utshintsho lwe-angle yaseFrance

Imithombo yeendaba yaseFrance

Fumana okona kulungileyo kushicilelo lwakho lwaseFrance ukuze uphucule ukukhula kwezihlunu ze-triceps. Ngena apha ukwazi okungakumbi.

Imithombo yeendaba yomkhosi

Imithombo yeendaba yomkhosi

Imithombo yeendaba yezomkhosi yenye yezona ndlela zokuzilolonga zisemgangathweni ukuphucula ii-deltoids zethu. Apha sikubonisa indlela yokwenza ngokuchanekileyo.

Qeqesha ngentambo okanye hayi

Qeqesha ngentambo

Sichaza yonke into oyifunayo malunga noqeqesho. Ngaba ucinga ukuba kulungile okanye kubi ukuqeqesha ngentambo? Apha siyakusombululela yona.

Ukuzivocavoca nge-fitball

Ukuzivocavoca nge-fitball

Kule posi sichaza ngokweenkcukacha ukuba yeyiphi eyona mithambo ilungileyo kunye ne-fitball kwaye sikufundisa ukuba uzenza njani. Ngena ungene kwimilo.

Phucula uMgangatho woBomi

Uqeqesho olusebenzayo

Ngena kwaye wazi yonke into oyifunayo malunga noqeqesho olusebenzayo. Funda malunga nento esebenzayo nokuba iluncedo kangakanani. Ukungena!

Ubunzima obaneleyo bokwenza i-hip thrust

Ukunyuka kwe-Hip

I-hip thrust ithathwa njengeyona nto ilungileyo yokuzivocavoca. Ngena apha kwaye ufunde konke malunga nobuchule obuchanekileyo. Siza kukucacisela ngokweenkcukacha.

Ukubambelela cala

Ukuphakama okanye ukubambelela

Sikuxelela yonke into ekufuneka uyazi malunga neendidi zokubambelela kwindawo yokuzivocavoca kwaye zeziphi iimpawu zesupine okanye ukubambeka okuqhelekileyo.

Crunches Oblique

Crunches Oblique

Ngena kwaye ufunde phakathi kokhetho olufanelekileyo lokuzilolonga ukwenza i-oblique abs. Yazi ezona zinto ziphambili ukuphucula ukusebenza.

Ukulinganisa iteyiphu

Ukunciphisa isinqe emadodeni

Fumanisa ezona ngcebiso zilungileyo zokunciphisa isinqe emadodeni kwaye ulahle ngokufanelekileyo ukuqokelelwa kwamafutha.

isometric abs ukuzilolonga

I-isometric abs

Kweli nqaku uza kuba nakho ukwazi zonke izikhokelo eziyimfuneko zokwenza i-isometric abs efanelekileyo kunye nepakethi ezintandathu.

triceps ezinkulu

Iitriceps brachii

I-triceps brachii yenye yezihlunu ezilityelweyo xa uqeqesha iingalo kwindawo yokuzivocavoca. Fumanisa apha yonke imisebenzi yayo, ukuba uyiqeqesha njani nangaphezulu!

Ukuqubha

I-Aerobics

Funda ukuba zithini na imithambo ye-aerobic, izibonelelo zomzimba nezengqondo, kunye neengcebiso ezininzi malunga nendlela yokuzilolonga Yahluke ngantoni kwimithambo ye-anaerobic? Yifumanise apha!

Injongo yomsebenzi

Ukuxhathisa umthambo

Ukuxhathisa umthambo kungathatha impilo yakho ukuya kwinqanaba elilandelayo. Fumana apha indlela yokuziqhelanisa nazo kunye neenzuzo ezininzi ezimele zona.

Linganisa isisu

Imithambo yokulahlekelwa sisisu

Fumanisa eyona mithambo ilungileyo yokuphulukana nesisu. Ukuzilolonga okuya kukunceda ulahle amanqatha esisu ngokufanelekileyo.

Iimpawu ezomeleleyo

Ukuzivocavoca ukomeleza ii-oblique

Ngaba uyafuna ukomelela kwiimbophelelo? Funda ukuba yeyiphi eyona mithambo isebenza ngokukuko ukuze usebenze kweli candelo libalulekileyo lomzimba.

TRX

Ukuzilolonga kwe-TRX

Ngeentambo ezimbini, ilungu lomzimba linqunyanyisiwe. Ukongeza, isekwe emhlabeni kunye nobhetyebhetye, ukuqina, amandla kunye nokumelana kufunyenwe. Zilolongezo lwe-TRX: yomelela ngendlela yethu yesiqhelo kunye noluhlu lomthambo

Isisombululo sokwandisa ubunzima bemisipha ngenyanga

Ukuba ujonge ukwandisa ubunzima obungqonge njengeyona nto iphambili kwaye hayi ubunzima nje, kuya kufuneka ugxininise kwezi ngcebiso zilandelayo, kwaye ke unethemba lokufumana i-2 kilos yemisipha emsulwa yokwenza yonke into ngokuchanekileyo.

Izibonelelo zokujikeleza amadoda

Izibonelelo zokujikeleza

Ukujikeleza ngumsebenzi we-aerobic ekulula kakhulu ukuwenza kunye nezibonelelo ezahlukeneyo zomzimba kunye nezempilo.

Izibonelelo zokutsiba ngentambo

Nangona kubonakala kulula kakhulu, intambo yokutsiba kukuzilolonga okubalaseleyo komzimba, ukuphucula unyamezelo, ukuthambisa kunye nokomeleza izihlunu.

creatine umgubo

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Ukuba ucinga ukubaleka kwaye ugcine imeko yomzimba elungileyo, funda ke kwaye uya kubona uninzi ...