Imizila

Funda ukuthi ungasebenzisa kanjani isondo le-ab ukuqinisa umgogodla wakho. Amathiphu, izinqubo, namaphutha avamile. Bona imiphumela ngokushesha!

Zitholele ukuthi ukuqeqeshwa kwe-HIST kungakusiza kanjani ukuthi ukhulise amandla emisipha yakho ngokushesha nangokuphephile ngezinqubo ezimfushane nezisebenzayo.

Thola ukuthi ukuhlehla ku-elliptical kuthuthukisa kanjani ukujima kwakho nempilo yenhliziyo nemithambo yegazi. Lungiselela umkhuba wakho namuhla!

Zitholele izindlela eziphephile zabantu abanokukhuluphala ngokweqile futhi uthuthukise inhlalakahle yakho ngokuzivocavoca okufanele nangempumelelo.

Funda ukuthi ungabeka kanjani izinyawo zakho ngesikhathi se-squats ukuze uthuthukise indlela yakho nokusebenza. Izincazelo zesayensi nezeluleko ezisebenzayo.

Zitholele ukuthi ungathuthukisa kanjani i-bench press yakho ngesu, izivivinyo zosizo, nohlelo lokuqeqesha oluthuthukisiwe.

Funda indlela yokwenza kahle i-dumbbell pullover, yiziphi imisipha ehilelekile, namathiphu awusizo okugwema amaphutha.

Zitholele indlela yokuphefumula ekhulisa ukucindezela kwangaphakathi kwesisu ukuze uthole amakheshi aphephile, asebenza kangcono.

Zitholele isu elingcono kakhulu namaphutha ajwayelekile emshinini wokunyathelisa webhentshi. Thuthukisa ukuqeqeshwa kwakho ngomhlahlandlela wethu ophelele.

Zitholele ukuzivocavoca kwebhendi yokumelana nephimbo futhi uqinise ama-glute akho ngempumelelo nangokuphepha.

Thola izivivinyo ezingcono kakhulu zokuqinisa umzimba wakho ophansi futhi uthuthukise ukusebenza kwakho kwezemidlalo ekhaya.

Zitholele ukuthi ungawuqinisa kanjani umgogodla wakho ngokuzivocavoca okusebenzayo kanye nezinzuzo ezizilethela ekusebenzeni kwakho kwezemidlalo kanye nempilo.

Thola ukubaluleka kokuphumula okwanele ekuqeqesheni i-plyometric nokuthi ungakwandisa kanjani ukusebenza kwakho kwezemidlalo.

Zitholele ukuzivocavoca kwesisu okuhle kakhulu kwama-wrestlers futhi uqinise ingqikithi yakho ngalawa macebiso asebenzayo kanye nemikhuba.

Zitholele amasu epulangwe eseceleni, izinzuzo zawo, nokuthi ungawenza kanjani ngempumelelo ukuze uthole umongo oqinile.

Zitholele izivivinyo eziyisisekelo zokuzivocavoca zabaqalayo futhi uthuthukise ukuqina kwakho ngalo mhlahlandlela ophelele.

Thola ukuthi ukuhoxiswa kwe-scapular kungayithuthukisa kanjani imiphumela yakho futhi kuvimbele ukulimala ejimini.

Zitholele izindlela ezisebenzayo zokuqeqesha ngentambo ukuze uthuthukise ukukhuthazela kwakho futhi ushise amafutha. Gxumela futhi uphile namuhla!

Zitholele ukuzivocavoca okusebenzayo ukuze uvule imilenze yakho ngemuva kohambo olude futhi uvimbele ukungakhululeki. Zisebenze futhi ujabulele uhambo lwakho!

Zitholele ukuthi ungahlanganisa kanjani ukuqeqeshwa kwamandla kanye ne-cardio ukuze uthuthukise impilo yakho, unciphise umzimba, futhi uthuthukise ukusebenza kwakho kokusubatha.

Thola ukuthi ungayenza kanjani i-Hundred in Pilates, izinzuzo zayo, nokuhluka komkhuba osebenzayo nonothisayo.

Hlola ukuthi i-Bosu ingakushintsha kanjani ukujima kwakho, ithuthukise ibhalansi yakho namandla kuyilapho igwema ukulimala.

Thola ukuthi ungenza kanjani i-Hundred in Pilates futhi uthuthukise amandla akho esisu ngalo msebenzi obalulekile. Funda ngazo zonke izinzuzo zayo!

Thola izinzuzo nezingozi zokuqeqeshwa nsuku zonke. Amathiphu nezincomo zokugcina isimiso esisebenzayo.

Zitholele ukuthi ungawathuthukisa kanjani amandla amaphaphu akho ngokuzivocavoca okusebenzayo kanye nemidlalo ukuze ube nempilo ekhuthele futhi enempilo.

Thola izinzuzo nezingozi zokugijima ungafake zicathulo. Funda ukuthi ungazijwayeza kanjani futhi uthuthukise indlela yakho yokusebenzisa ngamathiphu asebenzayo.

Zitholele ukubaluleka kokuqinisa izingalo zakho futhi uthuthukise ukusebenza kwakho ejimini ngokuzivocavoca okusebenzayo.

Zitholele i-hiplet, inhlanganisela ye-ballet ne-hip-hop enika amandla futhi ibungaze ukuhlukahluka komdanso.

Thola izivivinyo ze-kettlebell ezihamba phambili zabaqalayo. Thuthukisa amandla akho, ukukhuthazela, kanye nokushiswa kwamafutha ngalo mhlahlandlela ophelele.

Zitholele i-Kangatraining, ukuzivocavoca okufanele komama nezingane, ukukhuthaza impilo engokomzimba nengokomzwelo. Ungaphuthelwa!

Thola ukuzivocavoca kwesisu kwabashadile okwandisa ugqozi futhi kuqinise ubuhlobo bakho. Ziqeqesheni ndawonye futhi nijabule!

Thola izinsika ezibalulekile zokuqeqeshwa okuphumelelayo nokugqugquzelayo. Thuthukisa ukusebenza kwakho nempilo ngamathiphu ethu asebenzayo.

Sikukhombisa izivivinyo ezingcono kakhulu zokuphina umzimba wakho ngaphandle kokushiya ikhaya futhi ngaphandle kwesidingo semishini.

Sikufundisa indlela engcono kakhulu yokwenza ithoni ye-glute nemilenze yakho, kungaba sekhaya noma ejimini. Ukuzivocavoca okuphumelelayo namathiphu abalulekile!

Zitholele izivivinyo ezibalulekile zokuqinisa isisu sakho futhi uthole isisu esiphansi kalula usekhaya.

Sichaza ukuthi yiziphi izivivinyo ezingcono kakhulu zokulahlekelwa isisu ukuze ukwazi ukubuyisela isimo futhi ube nempilo.

Uyafuna ukwazi ukuthi kufanele ugxume isikhathi esingakanani ukuze unciphise umzimba? Lapha sikutshela konke odinga ukukwazi.

Siyakutshela ukuthi yiziphi izivivinyo ezingcono kakhulu zokuchaza izisu ze-oblique nokuthi kufanele uzenze kanjani ukuze ubonise kuleli hlobo. Ungaphuthelwa!

Sikutshela konke okudingayo ukuze ube nenqubo yokwakha amandla kanye nezici zayo. Funda kabanzi ngakho lapha.

Ingabe uyafuna ukwenza ukuqeqeshwa kwamandla ekhaya? Ngena lapha ngoba sichaza ukuthi yiziphi izivivinyo ezingcono kakhulu.

Ukuze wenze ukuqeqeshwa okuphelele, ukuzivocavoca okuyisisekelo ekhaya akufanele kuphuthelwe. Hlangana neseshini elula futhi eqinile.

Thola ukuthi indlela yokugijima ithonya kanjani ukusebenza kokusebenza. Yazi izincomo ezihamba phambili zokusebenza ngempumelelo.

Zitholele umkhuba wokuqeqeshwa kwesisu ngebhola. Funda mayelana nokuzivocavoca okungcono kakhulu nge-Fitball ukuze uqinise umnyombo.

Hlangana nenqubo yokuzivocavoca enamabhande enjoloba ukuze uqinise izingalo. Funda ukuthi ungasebenzisa kanjani amabhande okunwebeka emzimbeni ongaphezulu.

Thola izivivinyo ezinhle kakhulu zokwandisa i-gluteus. Yazi indlela yokuqeqeshwa ukuze uthole i-hypertrophy ezinqeni.

Thola ukuthi ungayiqeqesha kanjani i-rotator cuff ukuze ugweme ukulimala. Funda mayelana nokuzivocavoca okungcono kakhulu kwe-shoulder cuff.

Thola ukuthi yini i-kinetic chain. Yazi imisebenzi yayo nokuthi yiziphi izivivinyo okufanele uzenze ochungechungeni lwe-kinetic oluvulekile noluvaliwe.

Thola izivivinyo ezingcono kakhulu zokuqinisa isisu ngesondo lesisu. Funda indlela elula ye-abs.

Funda ukuthi yiziphi izivivinyo ezihamba phambili ezihamba phambili ngama-dumbbells. Funda ngezinzuzo zokuqeqesha umhlane wakho ngale nto.

Amandla omzimba axuba izisindo nama-aerobics, ukuzivocavoca kwe-cardio okunomthelela omncane olungele ukushisa amafutha emavikini ambalwa.

Funda ukuthi ungawaqeda kanjani amafutha angaphansi kwamakhwapha ngohlelo olulula lokuqeqesha. Yenza lezi zivivinyo ukuze uphakamise amakhwapha akho.

Ukuthola imisipha ezandleni zangaphambili kuyinkimbinkimbi kakhulu kune-biceps, isibonelo. Ngalezi zivivinyo, uzokufeza ezinyangeni ezimbalwa.

Uma ufuna ukukhulisa futhi uqinise izinqe ngesisindo somzimba, sikutshela ezinye izivivinyo ezibalulekile ukuze uyifinyelele.

Ukuvivinya ama-biceps kulula uma silandela le nqubo yesisindo somzimba ephelele isinyathelo ngesinyathelo esisishiya ngezansi.

Sikutshela imishini engcono kakhulu yokuthola izinqe eziphelele, nokuthi kungani kubaluleke kangaka ukuqeqesha izinqe.

Zitholele ukuthi ungayenza kanjani imikhuba ye-AMRAP ngama-kettlebell, ama-dumbbell, amabhande okunwebeka noma isisindo somzimba. Funda ngokujima okuhlukene.

Kunochungechunge lwezivivinyo esingaluhlanganisa esimisweni sethu futhi ezingasisiza siqinise amaqakala futhi sigweme ukukruneka.

Thola ukuthi ungakwenza kanjani ukuzungezisa amahlombe ukuze ugcine ilunga lakho liphilile. Funda ukunyakaza kwangaphakathi nangaphandle ngamabhendi.

Unyawo lwe-cavus lunokushuba okukhulu ngenxa yokukhubazeka, ngakho-ke sincoma ukuzivocavoca okungcono kakhulu okuqeda ukungezwani kuleyo ndawo.

Kukhona ukuzivocavoca kwabesifazane abakhulelwe futhi, kuye ngokuthi isimo sakho sempilo kanye nezincomo zikadokotela, lo msebenzi ungaba lula noma ulinganisele.

Zitholele izivivinyo ezingcono kakhulu zokusebenza ama-pectorals nesifuba ngesisindo somzimba wakho futhi ngaphandle kwemishini yezemidlalo.

Zitholele ukuzivocavoca kwesisindo somzimba okungcono kakhulu ukuqinisa i-triceps ngaphandle kwemishini yezemidlalo. Umkhuba wokuqeqesha oqinile.

Thola ukuthi ungawavula kanjani ama-glutes ngaphambi kokuqeqeshwa. Yazi ukubaluleka kanye nokuzivocavoca okungcono kakhulu kwe-gluteal activation.

Zitholele izivivinyo ezingcono kakhulu zokuzilayisha ukuze uqinise iqolo eliphansi. Funda ukuthi ungakugwema kanjani ukulimala eqolo.

Thola ukuthi uphathwa kanjani izinyawo eziyisicaba. Funda mayelana nokuzivocavoca okungcono kakhulu kokuthuthukisa ukuhamba nokunciphisa ubuhlungu ematheni onyawo.

Thola izivivinyo ezingcono kakhulu zokuvuselela i-patellar tendonitis. Funda ukuthi ukuzivocavoca kuthuthukisa kanjani ukulimala kwamadolo.

Sesikujwayele ukuqeqeshwa ekhaya, kodwa uma singanakile noma sinolwazi lwangaphambilini, singazilimaza kalula.

Thola ukuthi ungayenza kanjani i-HIIT yabaqalayo. Sikutshela ngezinzuzo zokuqeqeshwa kwesikhashana kanye nezinhlobo ezahlukene ezikhona.

Zitholele izivivinyo ezingcono kakhulu zalabo abangezwani nempova maphakathi nentwasahlobo. Sikufundisa indlela yokuqeqesha kanye namathiphu angcono kakhulu okugwema ukuhlaselwa kokungezwani komzimba nezinto ezithile.

Zitholele izivivinyo ezingcono kakhulu zeziguli ezilele embhedeni ezingakwazi ukuzihambela noma ezidinga izinsuku ezimbalwa zokuphumula.

Thola izivivinyo ezingcono kakhulu zokuqeda amabhande e-cartridge. Funda isimiso sokuqeqesha ukuqeda amafutha e-hip.

Zitholele indlela engcono kakhulu yokuqeqesha isibhakela ekhaya. Sikufundisa ukunyakaza okuyisisekelo kwabaqalayo kanye nesimiso ngaphandle kwemishini yezemidlalo ongayenza noma yikuphi.

Zitholele izivivinyo zengalo ezingcono kakhulu zokunciphisa izinhlungu emuthini wokugomela i-COVID-19. Thola ukuthi kungani ingalo yakho ibuhlungu ngemva kokudutshulwa emthini wokugoma nokuthi ukuzivocavoca umzimba kungabuthuthukisa kanjani ubuhlungu.

Thola ukuthi yiziphi izivivinyo ezingcono kakhulu ngemuva komkhuhlane. Sikufundisa ukuqeqeshwa okulula okunamandla, ukufudumala nokuhamba.

Zitholele umzila wokuvivinya umzimba wokululama wangemva kwe-COVID-19. Sikufundisa ukunyakaza okulula nokulula ukuze ululame.

Yazi umkhuba wokuqeqeshwa owenziwe nge-Foam Roller ukuze uthuthukise ukuhamba nokuvumelana nezimo. Sikufundisa ukunyakaza nge-foam roller.

Thola ukuthi yikuphi ukuzivocavoca okungcono kakhulu kwama-glutes. Sihlaziya izinzuzo ze-hip thrust kanye nokuqhathaniswa kwayo ne-deadlift.

Funda isimiso sokujima somlenze we-barbell. Sikufundisa izivivinyo ezingcono kakhulu zokuqeqesha umzimba ophansi ngebha yokuzivocavoca nje.

Zitholele ukuzivocavoca kwepulangwe okuhle kakhulu nge-kettlebell ukuqinisa isisu. Sikufundisa umkhuba wesisu onesisindo saseRussia.

Zitholele izivivinyo ezihamba phambili zesisu ku-TRX. Sikufundisa umkhuba wokuqeqesha ukwenza i-abs nokuqinisa umnyombo.

Zitholele izivivinyo ezingcono kakhulu ezisebenzayo ezingenamthelela omncane kubantu abangaphezu kweminyaka engama-50. Sikufundisa isimiso sokuqeqesha esinciphisa ingozi yokulimala futhi siqinise imisipha.

Thola izivivinyo ezingcono kakhulu zama-adductors. Sihlaziya i-anatomy yale misipha yomlenze futhi sikutshele ngezinzuzo zokuziqinisa. Funda ukufudumala i-adductor ngaphambi kokuqeqeshwa.

Thola ukuthi ungayenza kanjani i-Dead Bug ngendlela efanele. Sibheka ukuthi kungani ungakwazi ukuhoxisa lo msebenzi we-abs nokuthi uwenza kanjani.

Thola ukuthi i-serratus anterior iyini, isetshenziswa kanjani futhi yiziphi izinzuzo zokuyiqeqesha. Funda izivivinyo zokuyiqinisa.

Thola izivivinyo ezihamba phambili ngebha enezinhlangothi ezine. Hlangana nesimiso sokuqeqesha nge-trap bar ukuze uqinise umzimba wonke.

Thola ukuzivocavoca okungcono kakhulu kwe-psoas ukugcina imisipha iqinisiwe. Sikufundisa indlela yokugwema ukulimala okhalweni.

Thola amaphutha ajwayelekile kakhulu ekuzilolongeni kwe-dumbbell rowing. Sihlaziya inqubo efanele futhi sikunikeza amathiphu okulungisa ukuma kwakho futhi ugweme ukulimala ekuzilolongeni emuva.

Thola ukuthi kungani unenkinga yokugibela izitebhisi noma ukwenza ama-step-up ejimini. Sibheka izimbangela nokuthi ungakugwema kanjani ubuhlungu obuhlangene nokucindezeleka.

Thola izivivinyo ezingcono kakhulu zokuqinisa ama-lats ejimini. Yazi indlela yokuqeqesha elula nephumelelayo yokuthuthukisa ivolumu ku-dorsal.

Zitholele izivivinyo ozozenza emshinini wakwaSmith. Hlangana nohlelo lokujima ozolwenza ejimini ngomshini wakwaSmith.

Funda indlela yokuqeqesha i-pectoral nge-dumbbell. Sikufundisa umkhuba wokuzivocavoca kwesifuba unilateral ukuze uqinise.

Thola imiphumela yokwenza i-HIIT ukusebenzisa nsuku zonke. Sihlaziya ukuthi lolu hlobo lokuzivocavoca okuphezulu luthinta kanjani.

Zitholele izivivinyo ezingcono kakhulu zokuqalisa kabusha ukuqeqeshwa ngemva kwekhefu elide ngaphandle kokuzivocavoca. Yazi indlela engcono kakhulu yokuqeqesha ukuze ugweme ukulimala.

Funda mayelana nezivivinyo ezingcono kakhulu zasemuva ezinamabhande okunwebeka. Zitholele umkhuba wokuqinisa umhlane wakho ngamabhendi okumelana.

Zitholele ukujima okungcono kakhulu ukuze uhlale ugqugquzelekile ngamaholide kaKhisimuzi. Sikufundisa izindlela zokuqeqesha ezimbalwa ukuze uphume ku-monotony.

Zitholele izivivinyo ezingcono kakhulu ezinomthelela omncane kubantu abadala. Siyakutshela ukuthi kuyini ukuvivinya umzimba okunomthelela omncane nokuthi kuletha ziphi izinzuzo.

Zitholele amaphutha ajwayeleke kakhulu uma uzivocavoca ngamabhande okumelana. Sihlaziya ukuthi indlela efanele yokugwema ukulimala kanjani.

Zitholele izivivinyo ezingcono kakhulu zokuthuthukisa ubuhlungu besimila sika-Baker. Sikufundisa isimiso sokubuyisela ukuhamba edolweni.

Thola izivivinyo ezihamba phambili ze-TRX zangemuva. Funda ukuqinisa umhlane wakho ngalo mkhuba wokuqeqeshwa kokumiswa.

Funda mayelana nokuzivocavoca okungcono kakhulu kwe-dumbbell triceps ongakwenza ekhaya noma ejimini. Qinisa ngalo mkhuba wokuqeqesha.