Landela izinhlelo zokuqeqesha ezihamba phambili futhi ezaziwayo ukuze uthole amandla, wakhe izicubu zomzimba, futhi ulahlekelwe amafutha. Lolu hlelo lokusebenza lufana nomqeqeshi wokwakha amandla nemisipha ephaketheni lakho. Izokwazisa ukuthi yimaphi ama-exercises okufanele uwenze ngaluphi usuku, singakanani isisindo okufanele usiphakamise ukuze uthole ukuthi mangaki amasethi nama-reps nokuthi udinga kangakanani ukuphakamisa.
Ngaphandle kokwazi ukuzenzela owakho ukuzivocavoca, le mithetho elandelayo yakhelwe ngaphakathi:
- I-StrongLifts 5x5
- IGreySkull LP
- Donsa Imilenze Yokusunduza
- Wendler 5/3/1 kuhlanganise Ukwakha i-Monolith nezinye izinguqulo eziningi
- ama-lvysaurs 4-4-8
- nSuns 531 LP
- Uhlelo Lokuqeqesha lwe-Madcow 5x5
- Indlela yaseTexas
- Uhlelo lwe-Ice Cream Fitness 5x5 Novice
- GZCLP
- Metallicdpas PPL
- Umjikelezo Onconyiwe we-Reddit BWF
- r/Fitness Basic Beginner Routine
Eziningi ziyeza maduze.
Noma uqale ukujima okungenalutho bese wengeza izivivinyo lapho undiza.
Izici zamahhala:
- U-downloader mahhala.
- Ihlanganisa izinhlelo eziningi zokujima ezihlanganisa i-StrongLifts, Starting Strength, GreySkull LP, Push pull legs, Wendler 531, nezinye eziningi ezizayo maduze.
- Irekhoda izisindo, amasethi, nama-reps.
- Bona ukuqhubeka kwakho kumagrafu.
- Yazi ukuthi yiziphi izivivinyo okudingeka uzenze ngezisindo ezihambisanayo, amasethi, nama-reps.
- Auto increment isisindo sokujima ngakunye.
- Layisha ngokuzenzakalelayo/phinda ekuhlulekeni.
- Kg/Lb - shintsha noma nini.
- Izincazelo zokuzivocavoca kanye nenqubekelaphambili.
- Amandla okuqala ukujima okungenalutho.
- Itimu emnyama nekhanyayo.
- Izikimu zokuqhubeka ezihlanganisa i-Double Progression.
- Buyisela kusuka kuhlelo lokusebenza lwe-StrongLifts.
ISICI ESISHA: Rekhoda i-RPE (Izinga lokuzikhandla okucatshangwayo).
Izici ze-Premium:
- Zenzele umkhuba wakho wokujima
- Amasethi okuzifudumeza.
- Zenzele owakho umkhuba wokuzifudumeza
- Shintsha noma yiluphi uhlelo olwakhelwe ngaphakathi
- Gcina futhi ubuyisele usebenzisa imemori yefu / yefoni
- Hlela/hlela kabusha izivivinyo ngaphakathi kokujima
- mahhala
Imvume
- I-inthanethi yokuthumela imibiko yokusaphazeka ukuze sikwazi ukuthuthukisa uhlelo lokusebenza.
- Isidlidlizi lapho isikhathi sokuphumula sesiphelile
- Ukuthenga ngaphakathi nohlelo ukuze uvule izici ezengeziwe.
Ukusekela
Uma uneziphakamiso zokuthuthukisa lolu hlelo lokusebenza, singathanda ukuzwa kuwe. Vele usithinte usebenzisa ithebhu yokugcina.
Kubuyekezwe ngo-
Mas 25, 2024