Ebyokukola eby'okuzimba omubiri
Zimba enteekateeka z'ebyemizannyo ez'amaanyi nga okozesa Exercise Collection erimu ebikola eby'okusukka mu 2000. Kyangu okunoonyereza n'okukola. N'obuyambi bwa Workout Wizard, osobola okuteekateeka enteekateeka z'ebyemizannyo mu ddakiika ntono ddala 60.
Tondawo Ebikwekweto
Trainero.com ewa ebikozesebwa ebisaanidde ennyo okuteekateeka pulaani z'ebyemizannyo ezikola obulungi, ebikola obutereevu wamu ne okuteekateeka ebyokulya ebikozesebwa.
1. Noonya Ebikola
Ebiruubirizi Ebisukka mu 2000
Trainero erina emu ku nkung'aana z'ebiruubirizi ezisinga obunene ku katale. Osobola okulonda okukozesa ebifaananyi oba vidiyo.
Buli kiruubirizi kirina ebiragiro ebya bulijjo mu nnimi 6 ez'enjawulo.
Enkung'aana erimu ebika by'ebiruubirizi eby'enjawulo:
- okutendekebwa n'obuzito
- cardio
- okugolola
- pilates
- yoga
- okutendekebwa mu nkola ya circuit
Era waliwo n'ebikozesebwa ebirala bingi, nga dumbbells, barbells, kettlebells, omuggo ogw'enkuni n'ebirala bingi.
Zuukirira Ebikola Obulungi
Zuukirira ekikola kyonna n'obukubagano butono ddala nga okozesa ekikozesebwa eky'omulembe eky'okunoonya. Osobola okunoonya nga:
- erinnya
- omutwe ogukozesebwa
- ebikozesebwa
- enkola
Teekamu ebikozesebwa eby'okunoonya okusobola okubikozesa oluvannyuma n'okuddamu okunoonya kw'oyagala mangu.
Teekamu ebikola by'oyagala nga okozesa akatonnyeze "star" okusobola okufuna engeri eyanguya okutuuka ku bikola by'olina obwetaavu nabyo.
Teekaako ebikola byo
Bw'oba nga tolaba kikola kyo ekya njawulo mu kikuŋŋaanya ky'ebikola kya Trainero, osobola okutikkula ekyo ekyo ky'oyagala. Kuba ekifaananyi oba vidiyo n'ekyuma kyo, era amangu ddala ojja kuba n'ekikola ekiggya mu kikuŋŋaanya!
Osobola n'okuwandiika ebiragiro n'okulaga ekika n'ebikozesebwa.
Ekikola ekiggya kijja kuba kirabika eri bakozi banne, n'olwekyo osobola okuzimba kikuŋŋaanya ky'ebikola eby'enjawulo ku ttiimu yo.
2. Yongeza emirimu ku pulaani y'okukola omubiri
Gattaako omuzannyo n'okukuba ku kimu
Kuba ku muzannyo mu lukungaana lw'emizannyo, era gattibwa ku nteekateeka y'emizannyo. Kuba ku kimu kyokka kyetaagisa!
Osobola okukyusa engeri y'emizannyo nga okikuba n'okisindika, okukyusa emizannyo, n'okukyuusa ebiragiro by'enteekateeka y'emizannyo nga bw'oyagala.
Olukungaana lw'emizannyo n'ebikozesebwa eby'okunoonya biri bulijjo ku ludda olwa ddyo olw'ekifananyi, n'olwekyo tokyalina kutambula wakati w'emikutu. Kino kiyanguya engeri gy'otondamu n'okusingawo.
Ddamu Okukola Ebikwata ku Mateeka
Osobola okukyusa amateeka gaffe agasookerwako oba n'erinnya ly'olukola. Kyangu - nyiga ku bigambo, era osobola okukyusa buli kimu.
Amateeka go agakoleddwa gakuumibwa obutereevu, bw'oddamu okuteekako olukola olwo, gakozesebwa.
Enkola y'Emikutu n'Okuddamu
Okukola ku mikutu n'okuddamu kw'olukola tekunnabaawo nga kyangu era nga kyeyolefu. Ku buli lukola osobola okuteekako:
- emikutu n'okuddamu
- obuzito obugendererwa
- ekiseera eky'okuwummulamu wakati w'emikutu
- amateeka ku buli mukutu
- ebitundu by'omutima ebigendererwa ku bikolwa bya cardio
Era osobola n'okukola:
- okulaba obuzito obwasembayo okutwalibwa awatali kusunsula ebyavaamu byonna
- okuteekako emikutu emirala nga onyiga
Yingiza Ebyavaamu
Ggwe ne mukasitoma wo muyinza okuyingiza ebyavaamu ku lunaku lwa buli kutendekebwa n'enset.
Osobola okulaba ebyavaamu mu bwangu okulaba engeri mukasitoma gy'azze akula mu kutendekebwa. Osobola n'okulaba emirimu egitasobodde kukolebwa.
Goberera Enkulaakulana ya Buli Kola
Buli lw'omuntu akola (oba ggwe) awandiika ebyava mu buli lunaku lw'okukola, osobola okulaba ekifaananyi ekiraga enkulaakulana ya buli kola.
Naye si kyokka! Osobola okulaba enkulaakulana ya buli seti ya kola, nayo!
Ebifo by'omutima ebisobozesebwa
Tondawo emmeeza ez'ebifo by'omutima ez'ensonga oba ez'ekyama. Ky'olina okumanya kwe kuba omutima gwa mukwano gwo gwe gusinga. Laga omutindo nga oyingiza min oba max % ku mutindo ogusinga. Ebifo ebisigadde mu mmeeza bijja kujjuzibwa mu ngeri ey'otomatiki.
Ebirala 70 Ebikolebwa mu Rep ne Set
Oyagala okwanguwa okwongerako Tabata oba HIIT 1:3 mu kkolero kyo? Kyangu nnyo! Kkiriza ku kitundu "Kozesa Template" era ojja kulaba ebirala 70 ebikolebwa mu rep ne set okuva mu ebyokulonda.
Giant Sets & Supersets
Trainero esobola engeri ezikulaakulanye ez'okutendekebwa, nga giant sets ne supersets. Klikka ku Superset buttons 
ku liike yonna ebbiri oba okusingawo eziddiring'ana. Osobola okulaba enkyukakyuka y'ekibala ekitegeeza nti liike ez'ekibala kye kimu ziri mu giant set oba superset emu. Klikka ku button omulundi omulala okusobola okukyusa wakati mu sets.
Osobola okuwandiika ebiragiro ebikulu ku set yonna okusobola okutegeeza omuntu gw'otendeka engeri gy'alina okugoberera mu set.
Workout Wizard
Ku abo abagala okufuna amagoba agasinga, Workout Wizard ali wano okubayamba. Nga oyita mu Wizard, osobola okukola enteekateeka z'okukola omubiri mu ddakiika 60 zokka. Oba osalawo obudde bungi, osobola okufuna ssente nnyingi!
Wizard akozesa enkola ey'omulembe ey'ekikula ky'omutwe ey'okukola enteekateeka esinga obulungi ey'omuntu wo. Era ddala, osobola okukyusa ebyavaamu nga bw'oyagala!
Tondawo Kalenda
Bwe waba nga enteekateeka y'okukola emirimu ej'ebyemizannyo ewedde, oyinza okugiteeka mu kalenda. Kino kyangu nnyo mu Trainero! Londa enteekateeka y'okukola emirimu ej'ebyemizannyo ku kkono era koona ku lunaku mu kalenda okulonda olunaku olwo.
3. Gaba Olukalala lw’Emizannyo
Laga omuntu ku Trainero.com
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Soma Ebisingawo ku Client App
Sindikira PDF ku Email
Bwe kiba nti oyagala kusindika PDF eri omuntu atali kumuyita ku Trainero, waliwo ekikozesebwa ekirimu ekikolebwa. Londa pulaani osindike eri omu oba bangi mu kiseera kimu. Yongera okukyusa omutwe n'obubaka bwa email.
Osobola n'okukoppa PDF era n'ogisindika ku mpapula.
PDF erina logo yo ku mabbali agawaggulu ku kkono, n'olwekyo omuntu wo amanya ekifaananyi kyo mu kwetegereza.
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Olukalala lumu olw'emirimu egy'okukola omubiri eririmu emirimu egy'enjawulo egy'olunaku lumu, libalibwa ng'olukalala lumu. Olukalala lumu olw'emmere eririmu emmere ez'enjawulo ez'olunaku lumu, libalibwa ng'olukalala lumu. Ojja kufuna obubaka nga weegayirira ku nsalo, era osobola okuddamu okuteekateeka oba okusangula olukalala olumu okusigala wansi w'ensalo.