Progressive Workouts

Dieter Janzen

Iqukethe izikhangiso

Mayelana nalolu hlelo lokusebenza

Qala ukuqeqesha nge-bodyweight yakho kuphela. Uzothola uhlelo lokuqeqesha oluphumelelayo olwenziwe ngabaqeqeshi abanolwazi olusebenzisa ulwazi olusha kakhulu lwezemidlalo. Umkhuba ugxile emandleni wokwakha. Uma ukudla kwakho kuhlolwa uzothola imisipha yomzimba futhi ulahlekelwe amafutha.

Yenza lokhu kathathu ngesonto, okungenani usuku olulodwa lokuphumula. Zama ukushaya izinombolo zakho zangaphambilini nsuku zonke. Uzoqala ukwenza ukudonsa okulula, ama-pushups, nama-squats futhi njengoba uqina ngokwengeziwe ukuqhubekela phambili ekunyameni komzimba njenge-planche, i-arm-ups noma ama-squats.

Ukuzivocavoca kuzoba nencazelo kanye nevidiyo emfushane ukuqinisekisa ukuthi uyayenza ngefomu elifanele.

Ngemuva kokufudumala uzothola ukuvivinya umzimba okungasetshenziswa. Uma ushaya amaqoqo amathathu we-reps ayisishiyagalombili noma amaqoqo amathathu ama-30s abambe isikhathi, hamba ekuthuthukeni okulandelayo.

Ungenza lokhu okusemandleni ekhaya uma unendawo yokuzidonsa phezulu njengendlela yokuvotela emnyango noma amasongo okugcoba.

Izici:
 • Ukuzivocavoca ngezivivinyo ezingasetshenziswa
 • Ukubuyela emuva, isikhathi noma isisindo kuye ngokuthi kusetshenziswe kanjani
 • Amavidiyo nezincazelo
 • Buka izibalo kanye nezikhathi zakho zokugcina
 • Dala futhi uhlele ukusebenza kwakho siqu

Yini entsha

The BWSF workout is here! Designed for anyone ready to take their training to the next level, this program is perfect if you can perform 3 sets of 8 pushups and horizontal rows with good form. Update now and keep progressing in your fitness journey!