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Mayelana nalolu hlelo lokusebenza
~~~~~~~ 4.9 Ukubuyekezwa Okumaphakathi Kwenkanyezi okuvela ezinkulungwaneni zabasebenzisi ~~~~~~~~~
Uchungechunge lwezincwadi ezithi "Amandla Okuqala" ka-Mark Rippetoe seluthengise amakhophi angaphezu kuka-500,000 emhlabeni wonke futhi lubhekwa njengendlela ekhiqiza kakhulu ekhona kunoma ubani oqala uhlelo lokuqeqesha amandla.
Lena inguqulo yohlelo lokusebenza yebhuku ilogi yokujima enohlelo Lokuqala Lwemfundamakhwela Yamandla Isigaba 1 kanye neSigaba sesi-2 kanye Nohlelo Lwezifundiswa Zabesifazane.
"Incwadi engcono kakhulu eyake yabhalwa mayelana nokuqeqeshwa kwamandla" - UJim Wendler, umpetha we-powerlifter.
Indlela Yokuqala Yamandla iyindlela eshesha kakhulu, esebenza kahle kakhulu futhi eqondile yokwandisa amandla omzimba aphelele kwabaqalayo abaphelele.
Izici:
- Imiyalo ephelele, okulula ukuyilandela yokwenza izivivinyo ze-barbell eziyisisekelo: i-squat, cindezela, i-deadlift, i-bench press kanye nokuhlanza amandla
- Idizayinelwe ukusetshenziswa ejimini nokufinyelela okusheshayo kumavidiyo e-engeli amaningi nemiyalo yezithombe zomsebenzi ngamunye.
-- Phakamisa imiyalo nemidwebo evela Encwadini Yamandla Okuqala ka-Mark Rippetoe.
-- Ijenali yamathuluzi okugawula asebenzayo ngokuqhubeka kwakho kwamandla.
-- I-Warmup ne-workset calculator ikukhombisa ukuthi mangaki amapuleti okufanele uwabeke ohlangothini ngalunye lwebha.
-- I-Workset Rest Timer, engenziwa ngokwezifiso umsebenzi ngamunye.
-- Yenza ngokwezifiso ukuqhubeka kwakho emsebenzini ngamunye.
- Faka futhi ulondoloze amanothi engeziwe okuzivocavoca ngakunye, futhi ufinyelele amanothi adlule kalula.
-- Ungalokothi ulahlekelwe idatha yakho yokuqeqeshwa futhi! I-Cloud Sync yenza isipele idatha yakho yelogi yokuqeqeshwa futhi iyibuyisele kuwo wonke amadivayisi amaningi.
- Landa idatha yelogi yokuqeqesha njenge-CSV (idinga ukuvumelanisa kwamafu)
- Amacebo awusizo nezifundiso zikusiza ukuthi ufunde futhi uthuthuke ngokuphepha.
-- Ungahlela kanjani izivivinyo eziyisisekelo ohlelweni olusebenza kahle kakhulu lwenqubekelaphambili yesikhathi eside.
-- Imethrikhi (kgs) noma i-Imperials (Lbs)
-- Thola Ukuhlolwa Kwefomu Kusuka Kubaqeqeshi Bamandla!
Ingabe unayo imibono, imibuzo noma iziphakamiso? Sicela usithumele i-imeyili ku-hello@shabu.co
Uchungechunge lwezincwadi ezithi "Amandla Okuqala" ka-Mark Rippetoe seluthengise amakhophi angaphezu kuka-500,000 emhlabeni wonke futhi lubhekwa njengendlela ekhiqiza kakhulu ekhona kunoma ubani oqala uhlelo lokuqeqesha amandla.
Lena inguqulo yohlelo lokusebenza yebhuku ilogi yokujima enohlelo Lokuqala Lwemfundamakhwela Yamandla Isigaba 1 kanye neSigaba sesi-2 kanye Nohlelo Lwezifundiswa Zabesifazane.
"Incwadi engcono kakhulu eyake yabhalwa mayelana nokuqeqeshwa kwamandla" - UJim Wendler, umpetha we-powerlifter.
Indlela Yokuqala Yamandla iyindlela eshesha kakhulu, esebenza kahle kakhulu futhi eqondile yokwandisa amandla omzimba aphelele kwabaqalayo abaphelele.
Izici:
- Imiyalo ephelele, okulula ukuyilandela yokwenza izivivinyo ze-barbell eziyisisekelo: i-squat, cindezela, i-deadlift, i-bench press kanye nokuhlanza amandla
- Idizayinelwe ukusetshenziswa ejimini nokufinyelela okusheshayo kumavidiyo e-engeli amaningi nemiyalo yezithombe zomsebenzi ngamunye.
-- Phakamisa imiyalo nemidwebo evela Encwadini Yamandla Okuqala ka-Mark Rippetoe.
-- Ijenali yamathuluzi okugawula asebenzayo ngokuqhubeka kwakho kwamandla.
-- I-Warmup ne-workset calculator ikukhombisa ukuthi mangaki amapuleti okufanele uwabeke ohlangothini ngalunye lwebha.
-- I-Workset Rest Timer, engenziwa ngokwezifiso umsebenzi ngamunye.
-- Yenza ngokwezifiso ukuqhubeka kwakho emsebenzini ngamunye.
- Faka futhi ulondoloze amanothi engeziwe okuzivocavoca ngakunye, futhi ufinyelele amanothi adlule kalula.
-- Ungalokothi ulahlekelwe idatha yakho yokuqeqeshwa futhi! I-Cloud Sync yenza isipele idatha yakho yelogi yokuqeqeshwa futhi iyibuyisele kuwo wonke amadivayisi amaningi.
- Landa idatha yelogi yokuqeqesha njenge-CSV (idinga ukuvumelanisa kwamafu)
- Amacebo awusizo nezifundiso zikusiza ukuthi ufunde futhi uthuthuke ngokuphepha.
-- Ungahlela kanjani izivivinyo eziyisisekelo ohlelweni olusebenza kahle kakhulu lwenqubekelaphambili yesikhathi eside.
-- Imethrikhi (kgs) noma i-Imperials (Lbs)
-- Thola Ukuhlolwa Kwefomu Kusuka Kubaqeqeshi Bamandla!
Ingabe unayo imibono, imibuzo noma iziphakamiso? Sicela usithumele i-imeyili ku-hello@shabu.co
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