Ungazithola kanjani izingalo ezimakiwe?

Iphupho lawo wonke umuntu wesilisa ukuthi afake izingalo zakhe ukuze abukise phambi kwabesifazane. Ukuthi bathanda kakhulu ukuthi umlingani wabo ugqoka izingalo ezimakiwe. Kungakho sizokunikeza amathiphu wokuzivocavoca kathathu ngeviki.

  1. Isandiso seTriceps
    • Bamba i-dumbbell esandleni ngasinye uphakamise izingalo zakho bese uzibamba ziphakeme ngaphezulu futhi nezindololwane zakho zifana.
    • Goba izindololwane zakho, uthumele isisindo sakho ngemuva kwekhanda lakho. Gcina isivumelwano sakho se-abs ne-glutes bese ubuyisela izingalo zakho endaweni yokuqala.
    • Yenza amasethi amathathu ama-reps ayishumi nambili.
  2. Ukuqiniswa kweBicep
    • Yima imilenze yakho isakazekile, ulandela imigqa yobubanzi bamahlombe.
    • Bamba ama-dumbbells izintende zakho zibheke phezulu.
    • Ukugcina izindololwane zakho zisondele ezinhlangothini zakho, phakamisa izinsimbi ziye emahlombe akho.
    • Phinda amasethi amathathu ama-reps ayishumi nambili.

Fuente


Okuqukethwe yi-athikili kunamathela ezimisweni zethu ze izimiso zokuhlelela. Ukubika iphutha chofoza lapha.

Amazwana ayi-12, shiya okwakho

Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe.

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.

  1.   yo kusho

    ps ukubona isithombe salowo kunginikeza ama-gues

  2.   jimmy kusho

    Ubuzobeka umuntu onomfanekiso ongcono ngineminyaka engu-14 ubudala futhi ama-biceps ami alinganisa u-30 cm, ama-triceps amakwe kakhulu nesisu akaze ayenze ngokuphelele imfihlo yami: ayikho imfihlo kimi abaphume bodwa ngibaqinisekisile nje ngezinye ze-4 isisindo samakhilogremu

    1.    ibhola lokukhahlela kusho

      Umngani ukuthi ngisho ithoni enkulu ngiyidalile ngo-30 cm futhi nginezisindo ezithile ze-4 kg pleaserrrrrrrr
      hahahahahahaha hamba uyothatha isenzo kwenye indawo

  3.   abafundile kusho

    Sanibonani madoda, ngicela ungitshele ukuthi kwenzeka nini kini? Ngikugcwalisa ngino-10 izinyanga ezi-2 hhayi ibhola elenziwe, kungenzeka ukuthi ngenza izivivinyo ngokungalungile? thks ...

  4.   UBoby kusho

    ja
    Ngiyacela
    30cms nge 4 kilos ...

  5.   tavo kusho

    Ngicabanga ukuthi njalo ama-biseps ami angama-38 cms kodwa ngicabanga ukuthi awakalungi futhi kuhlala kuyithiphu uma kusebenza …… .. futhi uma kungenalutho oluhle ongakusho, kungcono ungakusho… ngiyabonga

  6.   luis kusho

    Unezivivinyo ezingakanani?

  7.   ubuhlungu kusho

    Sawubona lokos izingalo zami zilinganisa i-40cn ngine-ombre bn emakwe unogwaja ngokufanayo hahahaajajajajaja njengabo bonke i-kADA KIEN Ingabe imfihlo yakhe ayikho ngomlomo ps odlulisa imfihlo futhi ngimnika omunye wami othi ngi ????

  8.   ibhola lokukhahlela kusho

    Sengineminyaka engu-6 ejimini futhi ngithole imiphumela emihle kakhulu, izingalo zami kuphela ezilinganisa ama-26 ngaphambili nangamahora angama-37 imfihlo yami ilula kakhulu, njenge-5 tuna ngosuku, bheka ukuthi iyasebenza yini xD

  9.   zikaNostradamus kusho

    5 I-Tuna ne-Cholesterol yakho efuzayo, namaprotheni amaningi ngokweqile anciphisa izicubu zethambo.

  10.   bheka izingalo zami ezibabayo kusho

    hahaha nonke niyiziphukuphuku zokuba nezingalo ezimakwe kahle, kufanele nje nidle amanoni amaningi nge-shit futhi nilale ngama-bastard amaningi uma kungaphumeleli yingoba niyizinsolo zingisebenzele

  11.   UJosue Gael kusho

    Cha, angazi, kodwa bangitshele ukuthi ukwenza ama-push nsuku zonke kepha sengivele ngazama futhi izingalo zibonakala zehla ebuhlungwini hehe futhi ngifuna ukwazi ukuthi ungaba kanjani nomzimba omuhle kakhulu