umshini wokuma wamahlombe omile

Cindezela amahlombe

Sikutshela ngokuningiliziwe konke odinga ukukwazi mayelana nomshini wehlombe. Thuthukisa ukubambezeleka kwakho ngalokhu kuzivocavoca okuhle.

athambekele umshini we-barbell

Hlanganisa ukucindezela

Kulesi sihloko sikutshela konke odinga ukukwazi ngomshini wokuthambekela kanye nezici zawo. Funda kabanzi ngakho lapha.

ijimu yasekhaya

Ijimu ekhaya

Sikutshela konke odinga ukukwazi mayelana nalokho okudingayo ukuze ube nejimu ekhaya. Funda ngakho lapha.

emuva okuqinile

Dumbbell emuva

Sikutshela konke odinga ukukwazi mayelana nokuzivocavoca okuhle emuva ngama-dumbbells. Funda ukuba nomhlane omkhulu

I-AMRAP

I-AMRAP

Sikufundisa konke odinga ukukwazi ngokuqeqeshwa kwe-AMRAP. Funda kabanzi mayelana nobuhle nezinzuzo zako.

ukuvivinya umzimba

Ukuzivocavoca okuhle

Kulesi sihloko sikutshela ukuthi yiziphi izivivinyo ezinhle kakhulu zezinqe nokuthi yini okufanele uyicabangele ukuze uthuthukise.

hypertrophy

I-Hypertrophy

Funda konke odinga ukukwazi mayelana ne-hypertrophy nokuthi ungandisa kanjani imisipha yakho. Yazi izimfihlo lapha.

izivivinyo ze-dumbbell

Ukuzivocavoca kwe-Dumbbell

Sikutshela konke odinga ukukwazi mayelana nezinzuzo zokuzivocavoca kwe-dumbbell nokuthi yini okufanele uyicabangele.

qinisa amadolo amalunga

Qinisa amadolo

Kulesi sihloko sikutshela ukuthi yiziphi izivivinyo ezinhle kakhulu zokuqinisa amadolo akho nokuthi ungawenza kanjani. Funda kabanzi ngakho lapha.

ingemuva elifanayo

Isendlalelo se-triceps

Kulesi sihloko sikufundisa konke odinga ukukwazi mayelana ne-triceps fundus kanye nezici zomsebenzi. Funda ukuba nama-triceps amakhulu.

Thola ukuguquguquka

Kulesi sihloko sizokutshela izivivinyo ezinhle kakhulu zokuthola ukuguquguquka. Funda zonke izinzuzo ezinikezwa yilezi zivivinyo.

Ukuphumula okusebenzayo

Ukuphumula okusebenzayo

Kulesi sihloko sikutshela konke odinga ukukwazi mayelana nokuphumula okusebenzayo. Funda kabanzi mayelana nezinzuzo zayo lapha.

Amapulangwe esisu

Ukusebenzisa amapulangwe esiswini kungumbono omuhle kakhulu ukukhipha le ndawo. Noma kunjalo, ungazilimaza. Lapha sichaza konke.

Umqeqeshi womuntu siqu

Kule ndatshana sichaza ukuthi isibalo somqeqeshi womuntu siqu siqukethe ini nokuthi kubaluleke ngani. Funda kabanzi ngakho lapha.

Ukupholisa kwezemidlalo

Ukupholisa kwezemidlalo

Sikufundisa ukubaluleka kokwenza ukupholisa ezemidlalo ngemuva kweseshini yokuzivocavoca umzimba. Funda ukuthi ungakugwema kanjani ukulimala lapha.

Ukuzifudumeza kwezemidlalo

Kulokhu okuthunyelwe sizokutshela zonke izici zemidlalo yokuzifudumeza, yenzelwe ini nokuthi yiziphi izinhlobo ezikhona. Funda ukugwema ukulimala.

Ungayishayela kanjani i-ABS

Ungayishayela kanjani i-ABS

Kulesi sihloko ngikukhombisa ukuthi ungamaka kanjani i-abs noma ngabe yiliphi izinga lakho. Funda ngalesi sihloko ngaphandle kwamanga, izinganekwane, noma okulindelwe okungamanga.

Izinzuzo zokweqa intambo

Izinzuzo zokweqa intambo

Kulokhu okuthunyelwe sizokutshela ngokuningiliziwe ukuthi yiziphi izinzuzo zokugxuma intambo njalo. Funda konke ngakho.

Izinzuzo zokuphotha

Izinzuzo zokuphotha

Kulesi sihloko ungathola zonke izinzuzo zokuphotha. Funda ukuthi lo msebenzi ungayisiza kanjani impilo yakho.

Umdlalo webhola lezinyawo

Izinzuzo zemidlalo

Thola zonke izinzuzo zemidlalo futhi umangale ngemiphumela eminingi emihle enayo emzimbeni nasengqondweni.

Iya ejimini

Kule ndatshana sikufundisa okhiye bokuya ejimini ungafi uzama. Funda konke ngakho kulesi sihloko.

Indoda edabula insimu

Izinzuzo zokuhamba

Thola izinzuzo ezimangalisayo zokuhamba nokuthi ungaluguqula kanjani lolu hlelo lokuzivocavoca lube yinzuzo yakho.

I-Trenbolone

I-Trenbolone

I-Trenbolone isetshenziselwa ukwakha umzimba ukuthola imisipha esheshayo esheshayo. Yazi lapha yonke imiphumela yayo emzimbeni.

Umncintiswano wokugwedla

Ukuzivocavoca ukuze unciphise isisindo

Kukhona izivivinyo eziningi zokwehlisa isisindo. Funda ngemisebenzi ezokusiza ukuthi uchithe amakhilogremu athe xaxa futhi uthole umzimba ochazwe kabanzi.

Izinzuzo ze-hack squat

Squat likaHack yilelo elaligqokwe

Kulesi sihloko sikukhombisa ukuthi kufanele uyenze kanjani iHack Squat nokuthi yimiphi imisipha esebenza kuyo. Funda konke ngalokhu kuvivinya umzimba lapha.

Kubantu abaqala i-bikini futhi bafuna ukulahlekelwa amafutha, into yokuqala abayenzayo ukuvimbela ukudla kwabo kokudla okumbalwa "okunempilo" futhi bathenge okubizwa ngama-burner amafutha.  Kunezinhlobo ezingenamkhawulo zokushisa amafutha futhi ngayinye ithi isebenza engxenyeni ethile yokuhamba kwamafutha ezicubu ze-adipose.  Kodwa-ke, zingaki zazo eziwusizo ngempela?  Singathola ukuthi imboni yokuzivocavoca umzimba isifaka kwizithasiselo nemikhiqizo eyenza izimangaliso emizimbeni yethu bese sikhohlwa ukugxila ezintweni eziyisisekelo.  Kule ndatshana sizokuchazela ukuthi imaphi ama-burner amahle kakhulu nokuthi asebenza kahle emzimbeni.  Kwenziwa yini okokushisa amafutha? Into yokuqala okufanele uyazi ukuthi isengezo asiwenzi umsebenzi wokususa amafutha omzimba ngokwawo.  Lokhu akufani nalokhu.  Ukudla okuhle nezisekelo zokuzivocavoca umzimba kuyadingeka kulokhu.  Into esemqoka ukuba kube ukushoda kwekhalori.  Lokho, kudla amakhalori ambalwa kunalokhu esikuchitha usuku lonke.  Uma lokhu kushoda kwekhalori kugcinwa ngokuhamba kwesikhathi, ukulahleka kwamafutha kuzoqala ukwenzeka.  Ngakolunye uhlangothi, lokhu kushoda kufanele kusekelwe ngokuqeqeshwa kwesisindo.  Umzimba wethu uvame ukuqeda imisipha ngoba kuyabiza ngamandla.  Uma singaniki umzimba isizathu sokugcina isisindo somzimba, umzimba uzokhipha imisipha hhayi amanoni.  Ngakho-ke, kubalulekile ukuthi uqale uthole ukudla okufanele okwenza ube kusilelo lekhalori futhi okwesibili, ukuhambisane nokuqeqeshwa kwamandla.  Uma silahlekelwa isisindo semisipha hhayi amafutha, sizobona umzimba wethu u-flaccid kakhulu futhi unethoni elincanyana kakhulu.  Ekugcineni, ezigabeni ezithuthuke kakhulu zokulahleka kwamafutha, lapho kuba nzima kakhulu ukuthuthuka, kungahle kuthakazelise ukwengeza ukuxhaswa ngokususelwa kuma-burner amafutha ezimpilweni zethu zansuku zonke.  Kepha izishisi zangempela zamafutha nokuthi yini okusebenzayo.  Izithasiselo eziningi, ikakhulukazi ezishisayo, zithi zikhuphula izinga lokushisa komzimba ukuze zijuluke kakhulu futhi zishise amakholori amaningi lapho ziphumule.  Lokhu akulona neze iqiniso.  Kuze kube manje, izengezo kuphela ezishisa amafutha ezisekelwa ngokwesayensi ekusebenzeni kwazo zintathu: i-caffeine, i-synephrine, ne-green tea extract.  Sizohlaziya ngayinye yazo ngokuningiliziwe ukuze ufunde kabanzi ngazo.  I-Caffeine I-Caffeine iyi-alkaloid engeyomndeni we-xanthine.  Izici ezinazo emzimbeni kanye nokuthuthuka kokushiswa kwamafutha kungenxa yethonya lazo elivuselelayo ohlelweni lwezinzwa oluphakathi.  I-caffeine ibhekwa njengohlobo lomuthi, ngoba abantu baba umlutha wayo.  Kodwa-ke, uma sifuna imiphumela yayo ibonakale ekushiseni amafutha, asikwazi ukuthatha i-caffeine nsuku zonke.  Lokhu kungenxa yokuthi umzimba wethu uyabekezela futhi sidinga amanani athe xaxa e-caffeine ukuze abe nomphumela ofanayo.  Ngale ndlela, imiphumela emibi kungenzeka yenzeke emzimbeni futhi yilokho esingakufuni.  I-caffeine ingathinta imizwa yakho.  Umthamo ophakanyisiwe ophakanyisiwe kubantu abaphilile uphakathi kuka-400 no-600mg.  Ngaphandle kokukhuthaza uhlelo oluphakathi lwezinzwa, kusebenza ngokwandisa isilinganiso senhliziyo nesokuphefumula.  Banomphumela wokuchama osiza ekuqedeni uketshezi.  Ayisetshenziswa kuphela njengesikhuthazi, kepha isetshenziselwa ukuthuthukisa ukusebenza kwezemidlalo, ukusiza ekulahlekelweni kwamafutha nokugxila emisebenzini yokuqonda.  Kulinganiselwa ukuthi i-caffeine ivame ukuhlala emzimbeni wethu phakathi kwamahora ama-4 nangu-6 kuze kuthathe ukugcwala ngokuphelele.  Ngokuya ngozwela lomuntu ngamunye ku-caffeine, lesi sikhathi siyahlukahluka.  Lesi sithasiselo siqala ukusebenza cishe imizuzu engama-45 ngemuva kokukufaka.  Ngakho-ke, okuvame kakhulu ukuthi kufakwa ihora ngaphambi kokuya ejimini ukuyoziqeqesha.  Ngale ndlela, sithola yonke imiphumela emihle yokushisa amafutha amaningi ngenkathi siqeqesha futhi sithuthukisa ukusebenza kokuvivinya umzimba.  I-Synephrine Synephrine iyisithako esiyinhloko esisebenzayo esitholakala ku-orange obabayo.  Ikhasi lolu hlobo lwamawolintshi likhonjisiwe ukuthi linemiphumela yokwelapha.  Kuyinto engokwemvelo futhi evuselelayo yesistimu yezinzwa ephakathi.  Ayinayo imiphumela eyingozi.  Kubangela ukulahleka kwamafutha, kunciphise ukudla futhi kuthuthukise ukusebenza kwezemidlalo.  Ngaphezu kwalokho, kuyasiza ukugcina kangcono izicubu zemisipha noma ngabe sisesimweni sokushoda kwamandla.  Phakathi kwezinzuzo esizithola ku-synephrine esinakho ukuthi kuyikhambi lemvelo futhi kubanga ukulahleka kwamafutha.  Kwandisa umzimba we-basal futhi kunciphise ukudla.  Okuhle ngalesi sithasiselo ukuthi, yize kuyashukumisa, akuthinti ukushaya kwenhliziyo.  Lokhu kukhombisa ukuthi iqembu elikhulu labantu lingayithatha.  Endabeni ye-caffeine, abantu abanenhliziyo esheshayo, ukusetshenziswa kwayo akunconywa nhlobo.  I-Synephrine isebenza ngokuvumelana ne-caffeine.  Lokho wukuthi, uma sithatha lezi zithasiselo ezimbili ngasikhathi sinye, umphumela wazo ohlanganisiwe ungaphezu komphumela ngamunye ngokuhlukile.  Yingakho i-synephrine ne-caffeine ingumxube wokungezelela ongcono kakhulu osetshenzisiwe kuze kube manje.  Kumele udlale ngamanani kanye nama-shots ukuze umzimba ungakhi ukubekezelelana futhi sithole okungcono kuwo.  I-green tea extract Itiye elihlaza linama-polyphenols ne-caffeine ekubunjweni kwayo.  Ucwaningo lukhombisa ukuthi abantu abathathe i-green tea extract balahlekelwa ngu-1,3 kg ngaphezulu kwalabo abaphuza amaphilisi e-placebo.  Okuqukethwe yi-caffeine nakho kuyasiza ekuvuseleleni uhlelo oluphakathi lwezinzwa, okwenza ukuthi amafutha asetshenziswe njengomthombo kaphethiloli wosuku lwakho usuku nosuku.

Abashisi bamafutha

Kulesi sihloko uzothola konke odinga ukukwazi mayelana nama-burner amathathu asebenzayo: i-caffeine, i-synephrine netiye eliluhlaza.

Clenbuterol

Clenbuterol

I-Clenbuterol isetshenziselwa ukuthuthukisa isisindo somzimba nokushisa amafutha. Kodwa-ke, kunemiphumela eminingi emibi yezempilo. Bazi lapha.

ushintsho lwe-angle french press

Umshini waseFrance

Thola okuningi emshinini wakho wokucindezela waseFrance ngokuthuthuka okungcono kwemisipha ye-triceps. Faka lapha ukwazi kabanzi.

Umshini wezempi

Umshini wezempi

Umshini wezempi ungokunye kokuzivocavoca okuyisisekelo okuhle kakhulu ukwenza ngcono ama-deltoid ethu. Lapha sikukhombisa ukuthi ungakwenza kanjani kahle.

Qeqesha ngezintambo noma cha

Qeqesha ngezintambo

Sichaza konke odinga ukukwazi ngokuqeqeshwa. Ngabe ucabanga ukuthi kuhle noma kubi ukuziqeqesha ngezintambo zezintambo? Lapha sikuxazululela yona.

U-Edgar Ramírez 'Ezandleni Zamatshe'

Izinzuzo zesibhakela

Thola izinzuzo eziningi zesibhakela zomzimba nengqondo. Indlela yokuthola ukwakheka indala njengoba isebenza ngempumelelo.

Ukuzivocavoca nge-fitball

Ukuzivocavoca nge-fitball

Kulokhu okuthunyelwe sichaza ngokuningiliziwe ukuthi yikuphi ukuzivocavoca okuhle nge-fitball futhi sikufundisa ukuthi ungakwenza kanjani. Ngena ungene ngesimo.

Thuthukisa ikhwalithi yempilo

Ukuqeqeshwa kokusebenza

Faka futhi wazi konke odinga ukukwazi ngokuqeqeshwa okusebenzayo. Funda mayelana nokuthi yini esebenzayo nokuthi ilusizo kangakanani. Ukungena!

Izisindo ezanele zokwenza i-hip thrust

Ukufakwa kwe-Hip

Ukugxila kwe-hip kubhekwa njengokuzivocavoca okuhle kakhulu kokusebenza kwe-glutes. Faka lapha futhi ufunde konke ngenqubo elungile. Sikuchazela kabanzi.

Ukubamba okungathathi hlangothi

Ukuphakamisa noma ukubambelela

Sikutshela konke odinga ukukwazi ngezinhlobo zokubambelela ejimini nokuthi ziyini izici ze-supine noma ukubambelela okuthambekele.

Ama-oblique crunches

Ama-oblique crunches

Faka futhi ufunde phakathi kokukhethwa okuhle kakhulu kokuzivocavoca ukwenza izibilini ze-oblique. Yazi izici eziyinhloko zokuthuthukisa ukusebenza.

Ukulinganisa itheyipu

Yehlisa okhalweni emadodeni

Thola amathiphu amahle kakhulu wokunciphisa okhalweni emadodeni futhi ususe ngempumelelo ukuqongelela kwamafutha.

ukusebenza kwe-isometric abs

I-abs ye-Isometric

Kulesi sihloko uzokwazi ukwazi yonke imihlahlandlela edingekayo yokwenza i-abs ye-isometric ephelele futhi ube nephakethe lesithupha.

ama-triceps amakhulu

Ama-trriceps brachii

I-triceps brachii ingenye yemisipha ekhohliwe lapho kuqeqeshwa izingalo ejimini. Thola lapha yonke imisebenzi yayo, ukuthi ungayiqeqesha kanjani nokuningi!

Ukubhukuda

Ama-Aerobics

Funda ukuthi ziyini izivivinyo ze-aerobic, izinzuzo zazo zomzimba nezengqondo, namathiphu amaningi wokuthi ungakwenza kanjani. Kwehluke kanjani ekuzivocavoca nge-anaerobic? Yithole lapha!

Igoli lomsebenzi

Ukuzivocavoca umzimba

Ukumelana nokuzivocavoca umzimba kungathatha ukuqina kwakho kuye ezingeni elilandelayo. Thola lapha ukuthi ungakwenza kanjani lokhu kanye nezinzuzo eziningi ezimele zona.

I-TRX

Ukuzivocavoca kwe-TRX

Ngezintambo ezimbili ingxenye yomzimba imisiwe. Ngaphezu kwalokho, kusekelwe emhlabathini nasekuguquguqukeni, ukuqina, amandla nokumelana kuyatholakala. Ukuzivocavoca kwe-TRX: qina ngohlu lwethu lwenqubo nokuzivocavoca

Izinzuzo zokuphotha amadoda

Izinzuzo zokuphotha

Ukuphotha kungumsebenzi we-aerobic okulula kakhulu ukuwenza futhi unezinzuzo ezahlukahlukene zomzimba nezempilo.

Ubhanana, i-oatmeal ne-walnut protein shake

Ukunyakaziswa kwamaphrotheni kuyindlela elula futhi emnandi yokwengeza amaprotheni nezakhi ekudleni kwakho, ikakhulukazi okunconyelwe ukuthi kudliwe phakathi kokudla noma ngemuva kokuzivocavoca.

Izinzuzo zokweqa intambo

Yize kubonakala kulula kakhulu, ukweqa intambo kuwukuzivocavoca okuhle kakhulu komzimba, kuthuthukisa ukukhuthazela, ukuqinisa kanye nokuqinisa imisipha.

Yini ehlanganisayo?

Sihlala sisho ukuthi ngaphambi nangemva kokwenza umdlalo, kufanele senze ukunwebeka noma ukuzilolonga, okubizwa nangokuthi ...

Izinzuzo zokusebenza

Uma ucabanga ukugijima nokugcina isimo somzimba esihle, funda-ke futhi uzobona okuningi ...