Эмэгтэй тамирчид

[GaNBaYaR]

цээжний дасгал сайн хий 2оо.

[Hurley]

.

[Капитан]

[PERS*]

цээжний дасгал сайн хий 2оо.

ханхар болчуул яах юм бэ? сүрхий гар цээжний дасгал хийгээд байсан чинь эрэгтэй хүн шиг далбаатай болчуул яах вэ? далбаа ургуулдаг дасгалыг хэзээ ч хийхгүй ээ.

нээрээ мэддэг хүмүүсээс нэг юм асууя.
1,3,5 дахь өдрүүдэд дан гуя, өгзөг, хөлний дасгал хийгээд, 2,4,6 дахьд цээж, гар энэ тэрийн дасгал хийх
эсвэл өдөр бүр биш, өнжөөд нэг очихдоо бүх биеийнхээ дасгалыг хийх 2-н аль нь зөв бэ? аль нь илүү үр дүнтэй вэ?

[hicheel]

hervee ooh hailuulna gevel buh biyenii dasgal zugeer. onjood yavsan deer baihaa. yag bulchin urguulna gevel odoroor angilsan deer baihaa.

[GaNBaYaR]

цээжний дасгал сайн хий 2оо.

ханхар болчуул яах юм бэ? сүрхий гар цээжний дасгал хийгээд байсан чинь эрэгтэй хүн шиг далбаатай болчуул яах вэ? далбаа ургуулдаг дасгалыг хэзээ ч хийхгүй ээ.

нээрээ мэддэг хүмүүсээс нэг юм асууя.
1,3,5 дахь өдрүүдэд дан гуя, өгзөг, хөлний дасгал хийгээд, 2,4,6 дахьд цээж, гар энэ тэрийн дасгал хийх
эсвэл өдөр бүр биш, өнжөөд нэг очихдоо бүх биеийнхээ дасгалыг хийх 2-н аль нь зөв бэ? аль нь илүү үр дүнтэй вэ?

далбаа ургуулдаг гэж байхгүй.
булчингийн ерөнхий галбир хөгжүүлэх
булчингийн ерөнхий галбир+масс нэмж хөгжүүлэх

гэсэн үндсэн 2 хэсэгт хуваагдана.
чамд бол эхнийх нь хангалттай.

1,3,5 дахь өдрүүдэд дан гуя, өгзөг, хөлний дасгал хийгээд, 2,4,6 дахьд цээж, гар энэ тэрийн дасгал хийх
энэ чинь зөвөө.
гэхдээ дасгал бүрийн оролт болон давталтын тоо нь чиний хэр хурдан үр дүнд хүрэх сонирхолтой байгаагаас шууд хамаарна.

[Hurley]

.

[Guitar]

turniken deer ooriinhoo jingeer l suniagaad bdagguin bol emegtei hun tiim amarhan dalbaatai bolohgue nasaaraa l hiidgu yum bol,
emegtei huniig hamgiin goy bolgodog 2 hon dasgal, one legged squat, deadlift

[hicheel]

squat guyanii bulchin saijruuldag baiha.

[Dondogoo]

one legged squat их дажгүй юм байна
deadlift хэцүү юмаа одоо өөрийнхөө жингээс 1дахин хүндийг өргөнө гэсэн үг үү

[sin|x|*baZy**TRm]

emegtei hunii testosteronii hemjee eregtei huniihees mash baga buyu eregtei hund 200-1200 ng/dl bhad emegtei hund 15-80 ng/dl bdg. tiim bolohoor emegtei humuus dasgal hiigeed baki bolchino gej hezee ch bhgui. harin biye ni changaraad bur goyo bolno.
Deadlift-g ooriin jingees neg dahin hundeer gevel BWx2 gesen ug shd. tegeh shaardlagagui. gol ni zov hiih heregtei. deadlift, squatiig ihenh humuus buruu hiideg. bagsh nar ni ch buruu zaadag. buruu hiisnees bolj gemteed ayultai dasgal geed hiihe bolidog.

[GaNBaYaR]

SQUAT

Steps for How to Do Squats Properly

When you do squats it's essential that you use proper squat technique to avoid lower back and knee injuries and get all of the many squat rewards. Including the benefits mentioned above, squats can help you:

Burn fat,
Firm buns,
Tighten legs,
Build balance,
Be more flexible,
Get rid of cellulite,
Build more muscle,
Improve your posture,
Strengthen your knees,
Maintain stronger bones,
And increase leg strength.



Learn how to do squats properly by following these seven steps.

1. Do 5 to 10 minutes of warm up before you start squatting.

2. Stand straight with knees relaxed, feet hip-width apart and toes slightly turned out. Fold your hands in a prayer-like position and inhale.

3. Bend your knees, tilt your hips back and slowly lower your behind, like you're going to sit in a chair. Extend your arms to help maintain balance. Hold your breath and keep your back straight and upper body muscles in a tight contraction, so all the work is done by your legs.

4. Aim to squat down until your thighs are parallel to the floor. Don't let your behind drop below your knees or your knees go in front of your toes.

5. Lift up slowly from the squat by pushing with your heels and using only the strength of your legs. Stay in control by keeping abdominal muscles tight and your back straight. Exhale as you rise.

6. Work towards doing three sets of 10 to 15 squats per set. To maintain a slow pace, count to three while going down and three on the way up.

7. Once you complete your sets, gently stretch your hamstrings and quadriceps. To get full benefits, spend 30 seconds on each stretch.

How to Do Squats with Weights

Once you've strengthened your squatting muscles and mastered proper squat technique, you can add weights to help build muscle faster.



Doing Squats with Dumbbells: Begin with arms hanging at your sides holding matching lightweight dumbbells. As long as you can maintain proper squat technique, you can gradually add more weight.

Squatting with a Medicine Ball: Hold the ball between your hands close to your body. As you squat push the ball out, extending your arms until they're parallel to the floor. Return to original position as you rise. The weighted ball helps work you're arms as well as your lower body.

How to Squat using a Barbell: Begin by lifting just the bar, which will add about 35 pounds to your squat. Rest the barbell on your shoulders and look straight ahead as you squat. Only add weights after this becomes easy.

When learning how to do squats properly, follow the seven proper squat technique guidelines above. If you have any concerns or experience unusual pain, find a professional personal trainer for guidance.


DEADLIFT

[hicheel]

ganbayar aimar zaasan baina

[PERS*]

Ганбаяр

[Tapout]

цээжний дасгал сайн хий 2оо.

ханхар болчуул яах юм бэ? сүрхий гар цээжний дасгал хийгээд байсан чинь эрэгтэй хүн шиг далбаатай болчуул яах вэ? далбаа ургуулдаг дасгалыг хэзээ ч хийхгүй ээ.

Tiim amar yum gej haana ch baihgui gazar zarj mongo oloh gej bgaa bish. ha ha ha.Manuus ni uhtlee tomor orgood zovj baihad busguichuud shal esregeer yum yarih yum tiim amarhan sport bsan bol gudamj baraar duuren baki goe zaluus suuj bna sh dee.horvoo deer tiim amarhan yum gej baihgui,

[YesYesYes01]

Guiheer huliin.bulchin gadagshaa ergeed bgam shug sanagdaad bn. Bi buruu guigeed bfaan boluu

Sent from device_name using Asuult Sambar App

[Toshiloo]

бүсгүйчүүд сайхан бие хаатай байх ч янзын юм аа
манай фитнесийн эмэгтэй багшийг орж ирэхээр
эрчүүд нүднийхээ булангаар байнга хараастай
цээжээ мөрөө өргөөд л залуус ч бас л маяглана шүү дээ

[Finalist]

[NCA_D]

[YesYesYes01]

Yaaj ingj gedesnii bulchin n iim goi garaad bn aa

[YesYesYes01]

Hiigeel bhii hiigeel bhii. Eruusuu ur dun garkuimaa. Personal trainer avdii mu. Hamgiin muu dasgal hiilt bol ur dun garahgui bh gesen shde. nadaas ur dun garj chinii ter chin ene chin goi gj eruusuu hen ch helkuien. Het turanhai bolhoor bugsnii gedesnii bulchinguud changarahgui bgn boluu. I need a help. Gehdee l setgel baga zereg gonsoij bn. :-( :-( :-( gedesnii abc yaaj gardiiim dee. Garj bgaag n bi medrehgui bgaamu

[Tapout]

Hiigeel bhii hiigeel bhii. Eruusuu ur dun garkuimaa. Personal trainer avdii mu. Hamgiin muu dasgal hiilt bol ur dun garahgui bh gesen shde. nadaas ur dun garj chinii ter chin ene chin goi gj eruusuu hen ch helkuien. Het turanhai bolhoor bugsnii gedesnii bulchinguud changarahgui bgn boluu. I need a help. Gehdee l setgel baga zereg gonsoij bn. :-( :-( :-( gedesnii abc yaaj gardiiim dee. Garj bgaag n bi medrehgui bgaamu

Anh surch bgaa humuus dasgaliig zov tehnictei hiij surah heregtei.er ni gaigui bagshaar ehleed zaalagchival tsag hugtsaa hemnen sh dee,ternees bish hogjdoggui bulchintai hun gej baihgui.Hevliin huvd bol 70% ni hool,30% ni Cardio Hevliin dasgal.Gutrah hereggui amarhan Sport bish shuu! Amjilt,!!!

[YesYesYes01]

SQUAT

Steps for How to Do Squats Properly

When you do squats it's essential that you use proper squat technique to avoid lower back and knee injuries and get all of the many squat rewards. Including the benefits mentioned above, squats can help you:

Burn fat,
Firm buns,
Tighten legs,
Build balance,
Be more flexible,
Get rid of cellulite,
Build more muscle,
Improve your posture,
Strengthen your knees,
Maintain stronger bones,
And increase leg strength.



Learn how to do squats properly by following these seven steps.

1. Do 5 to 10 minutes of warm up before you start squatting.

2. Stand straight with knees relaxed, feet hip-width apart and toes slightly turned out. Fold your hands in a prayer-like position and inhale.

3. Bend your knees, tilt your hips back and slowly lower your behind, like you're going to sit in a chair. Extend your arms to help maintain balance. Hold your breath and keep your back straight and upper body muscles in a tight contraction, so all the work is done by your legs.

4. Aim to squat down until your thighs are parallel to the floor. Don't let your behind drop below your knees or your knees go in front of your toes.

5. Lift up slowly from the squat by pushing with your heels and using only the strength of your legs. Stay in control by keeping abdominal muscles tight and your back straight. Exhale as you rise.

6. Work towards doing three sets of 10 to 15 squats per set. To maintain a slow pace, count to three while going down and three on the way up.

7. Once you complete your sets, gently stretch your hamstrings and quadriceps. To get full benefits, spend 30 seconds on each stretch.

How to Do Squats with Weights

Once you've strengthened your squatting muscles and mastered proper squat technique, you can add weights to help build muscle faster.



Doing Squats with Dumbbells: Begin with arms hanging at your sides holding matching lightweight dumbbells. As long as you can maintain proper squat technique, you can gradually add more weight.

Squatting with a Medicine Ball: Hold the ball between your hands close to your body. As you squat push the ball out, extending your arms until they're parallel to the floor. Return to original position as you rise. The weighted ball helps work you're arms as well as your lower body.

How to Squat using a Barbell: Begin by lifting just the bar, which will add about 35 pounds to your squat. Rest the barbell on your shoulders and look straight ahead as you squat. Only add weights after this becomes easy.

When learning how to do squats properly, follow the seven proper squat technique guidelines above. If you have any concerns or experience unusual pain, find a professional personal trainer for guidance.


DEADLIFT

Eniig haigaad bsii

[YesYesYes01]

Баярлоо tapout. Harintiimed technik ih chuhaluul n ehleed sudalj bgaal hiij bgaa uhaanta shd. Or tos ur dungui ch bish lde.

Ushuu saitar sydlahaas

[onuka723]

End tgd emegtei tamirchid bnuu? Tamirchid ni ch haashain biyee hugjuuldeg?

[Pixy]

fb-deer follow hiideg siahan siahan mongol tamirchin ohiduud mini biana shuuu :)))