Yiziphi izinto ezibaluleke kakhulu ozidingayo emsebenzini? Lezi zimbini ezizokunika ingxenyana enkulu yebhakede lakho ziyizikhathi ezisebenza kahle, ezisebenzayo. Sinobusizi kunanini ngaphambili futhi iningi lethu asinayo ihora noma ngaphezulu ukuze sisebenze iqembu ngalinye lemisipha 2 kuya kwezi-3 ngesonto, futhi sifanele kwenye ihora le- cardio , njengoba imihlahlandlela isikisela .
Izindaba ezinhle ukuthi, awudingi amahora ukuze uthole izinga, ukuqeqeshwa komzimba okuphelele okubandakanya i-cardio, amandla, ukulinganisela , okuyisisekelo , nokuqeqeshwa kokuzinza .
Lezi zivivinyo yilokho okudingayo ukuze usebenze umzimba wakho wonke ekusebenzeni okufishane, okujulile. Lokhu kuhamba:
- Target amaqembu amaningi ama-muscle - Imisipha eminingi osebenzayo, ukuphakama kwamandla kanye namakholori amaningi oshisa kokubili ngesikhathi nangemva kokusebenza kwakho.
- Ukusebenza - Imisipha yakho ayisebenzisi ngokuzihlukanisa emhlabeni wangempela, ngakho kungani kufanele usebenze ngaleyo ndlela ekusebenzeni kwakho? Lezi zihamba zilingisa imisebenzi yangempela yokuphila esiyenzayo njalo, kusukela ekukhethweni kokudla ukuze siphakamise iminyango evulekile ngenkathi izandla zethu zigcwele.
- Ukusebenza kahle - Noma kunini lapho ungasebenzisa khona imisipha engaphezu kweyodwa ngesikhathi, uhlamba isikhathi esiyigugu kusuka ekusebenzeni kwakho, okwenza isimatasa isimiso esisodwa esisodwa ongakwazi ukuwela ohlwini lwakho.
- Ukuqinela - Uma ufushane ngesikhathi, into eyodwa ofuna ukugxila kuyo kubaluleke kakhulu. Uma usebenza kanzima, ukwedlula isikhathi eside .
Umsebenzi ophakanyisiwe
Ungathatha lezi zivivinyo bese uzifaka ekusebenzeni kwakho okuvamile noma, uma ufuna ngempela inselele, zibeke bonke ndawonye emsebenzini wokuzibulala wesifunda.
Ukuqapha
Lezi zihamba phambili, ngakho-ke qaphela futhi uqiniseke ukuthi uzobona udokotela wakho uma unemibandela, ukulimala, njll.
Izinsiza
Ama-dumbbells, i-kettlebell (sebenzisa i-dumbbell uma ungenayo eyodwa), ne-band resistance.
Kanjani
- Qala okungenani imizuzu engu-5 ye-cardio ukuze ushise.
- Yenza umsebenzi ngamunye ngamasekhondi angu-30-60, emva kokunye, bese uzama ukungaphumuli phakathi kokuzivocavoca.
- Phinda ujikeleze sonke isisodwa ngomsebenzi omfishane, noma kuze kube izikhathi eziphindwe izikhathi ezintathu noma ngaphezulu ukuqeqeshwa okude, okunamandla kakhulu.
- Qedela ukuzivocavoca kwakho phansi bese ulula .
I-Squat engu-Overhead Press
Kungani?
Lona umzimba ophelele, umsebenzi owenziwe ngekhampasi okubhekiswe kuzo zonke imisipha yomzimba ophansi kanye namahlombe. Ngenxa yokuthi uhlanganisa ukuhamba komzimba okuphansi nokuphansi ekusebenziseni okufanayo, ukuqeqeshwa kwakho kusebenza ngokwengeziwe, kusebenza kahle futhi kuphumelele. Amaqembu amaningi ama-muscle owabandakanya, ama-calories amaningi owashisayo kanye nesisindo esiningi olahlekelwayo
Kanjani
Uma ungumuntu omusha kulo msebenzi, qalisa ngokulinganisa okulula noma okulinganiselwe, ama-5-10 lbs abesifazane kanye nama-10-20 lbs wamadoda.
- Qala ngezindo phezu kwamahlombe, ama-elbows bent, nezinyawo mayelana nobubanzi be-hip-width.
- Ukuhlehlisa phansi, ukuthumela iziqhumane futhi ugcine isifuba uphinde ubambe iqhaza.
- I-squat ephansi kakhulu ngangokunokwenzeka futhi ugcine isisindo sisatshalaliswa ngokulinganayo phakathi kwebhola nezinzondo ezinyaweni zakho njengoba uphendulela emuva esimweni sokuma.
- Njengoba umile, cindezela izisindo ngokuqondile nangaphezulu ngaphandle kokuvala izingxube.
- Phinda imizuzwana engu-30-60.
Ukuguqulwa
- Ukuze wenze ukunyakaza kube lula, zama izisindo ezilula noma ungabi nezinsimbi futhi unciphise uhla lwakho lokuhamba ukuze ungabi phansi.
- Ukwenza ukunyakaza kunzima, gweba phansi ngangokunokwenzeka futhi usebenzise izisindo ezinzima.
2 - ama-Burpe
Kungani?
Abaningi bethu bajwayelene nalesi sivivinyo, besenze eklasini lokuzivocavoca noma mhlawumbe ekilasini le- bootcamp . Esinye sezizathu ezithandwa kakhulu ekusebenziseni okunamandla ukuthi izibhamu zisebenza yonke imisipha emzimbeni wakho. Futhi ngenxa yokuthi uhlela phansi futhi uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphume, ngokuvamile uthola izinzuzo ezinkulu ze- cardio .
Kanjani
- Squat bese ubeka izandla zakho phansi phansi nganoma iyiphi ingxenye yezinyawo zakho.
- Gwema izinyawo emuva ukuze useplanini.
- Gwema izinyawo futhi uphakamise, uthathe izingalo phezulu.
- Engeza ukungena ekupheleni kokuqina okungeziwe.
- Phinda imizuzwana engu-30-60.
Ukuguqulwa
- Hamba izinyawo emuva kunokugxuma.
- Ungaphakamisa izandla ezitebhisini noma esiteji ukuze unciphise amandla okusebenza.
- Ukwengeza ukuqina , engeza i-pushup, ubambe izinsimbi noma noma yini enokumelana njengebhola lomuthi noma i- BOSU .
3 - Emhlabeni wonke
Kungani?
Ama-lunges angenye yezenzo eziqine kakhulu zomzimba ophansi. Ngenxa yokuthi unesimo esinqunyiwe, kufanele ulinganise umzimba wakho owenza yonke imisipha emzimbeni ophansi kanye nomgogodla. Akukhona lokho kuphela, i-lunge, noma ukuhluka kwayo, into esiyenzayo nsuku zonke. Eqinisweni, ukuhamba kungumhlobo we-lunge, nakuba kungenakuqhathaniswa nobunzima bendabuko.
Amapayipi we-Around-the-World ahlukene kakhulu, okuvumela ukuba uye phambili, eceleni, futhi ulandele umzimba ophansi ovivinya umzimba.
Kanjani
- Ukubamba izinsimbi uma ufisa ukufaka amandla engeziwe, qala ngokuqhubekela phambili ngenyawo elifanele.
- Bhonta ngamabili amadolo bese uhamba ngqo kuze kube ngamadolo asezingxenyeni ezingaba ngu-90 degree.
- Cindezela esithende ukuze ubuyele emuva ukuze uqale bese uhambisa umlenze ofanayo ukuya kwesokudla ku-squat.
- Thatha unyawo olungakwesokudla emuva futhi manje uphinde ubuyele emuva emhlane, uphinde uguqe ngamadolo angama-degree angama-90.
- Buyela ukuqala futhi uphinde imizuzwana engu-30-60 ohlangothini ngalunye.
Ukuguqulwa
- Engeza izisindo ngokwengeziwe.
- Zama ukuguqulwa , okufana nokuphunga endaweni yesiphakamiso esiphakeme, uma amadolo noma amalunga akho ekukhathaza ngalolu hlelo.
4 - Ukuguqula i-Kettlebell Lunges
Kungani?
Ungase ungaboni lokhu kuthutha, kodwa kungcono kakhulu ukusebenza wonke umzimba futhi kuyindlela enhle yokufaka i- kettlebell ekuqeqesheni kwakho. I-lunge isebenza emzimbeni ophansi, Yebo, kodwa ukuzungeza i-kettlebell phezu komthelela kuhilela umzimba wakho ophezulu kanye nomsebenzi omncane kakhulu.
Uma ungumuntu omusha kulo msebenzi, qala ngesisindo noma isisindo esincane kakhulu. Ungakwazi njalo ukufaka isikhalazo uma ungenayo i-kettlebell.
Kanjani
- Qala ngezinyawo ngobukhulu kunezinyathelo bese ubamba i-kettlebell noma isisindo ngakwesokunene.
- Pivot bese uvula umzimba ngakwesokudla ukuze ube nesimo sokuhlukanisa futhi ungene emgodini ukuze amadolo afike cishe angama-90 degree degree.
- Njengoba uphendulela phezulu, swing isisindo up futhi phezu ikhanda njengoba ubuyela emuva phambili.
- Shintsha i-kettlebell ngakwesokunxele njengoba ujikeleza ngakwesobunxele, uhlehlisa ungene emzimbeni futhi uthatha isisindo phansi.
- Qhubeka ushintshana izinhlangothi ngenkathi uguqula isisindo phezulu nangaphezulu kwamasekhondi angu-30-60.
Ukuguqulwa
- Uma uphumelele, ungaphonsa isisindo kwesinye isandla phezulu kokunyakaza.
- Uma ungumqali, ungagcina isisindo esifubeni sekhanda kunokuba uguqulwe phezulu noma weqa isisindo ngokuphelele.
5 - i-Divebomber Pushups
Kungani?
I-Pushups isebenza cishe yonke imisipha yomzimba ophezulu, kuhlanganise nesifuba, amahlombe, i-triceps, kanye nenhloko.
Kodwa, bawabambe kancane bese uthola okuningi nakakhulu emhlanjeni nasenhlakeni yomzimba. Lokhu akusilo ukuzivocavoca okulula, ngakho-ke yenza lokhu ngamadolo akho kuqala noma weqa uma unenkinga yezinhlanzi.
Kanjani
- Qala endaweni ephezulu ye-V, njengenja ephansi. Izandla zakho zincane kakhulu kunamahlombe.
- Bend the elbows bese uhamba phansi phansi.
- Hamba umzimba phambili bese ucindezelezela inja phezulu.
- Hamba emuva ukuze uqale bese uphinda imizuzwana engu-30-60.
Ukuguqulwa
- Gcina amadolo akho phansi uma udinga inguqulo elula.
- Lokhu kuhamba kanzima emahlombe ngakho, uma unenkinga yokuyidlula noma yenza nje ukuqhutshwa okuvamile.
6 - I-Ski Abs
Kungani?
Lokhu kusebenza kunakho konke - I-core, umzimba ophezulu, umzimba ophansi, nakho konke okuphakathi. Ngokuzifaka ezinyaweni nasezinhlangothini, ushaya wonke ama-muscle wakho ngenkathi uhlanganisa imisipha yakho yokuzinza. Ukunyakaza okusheshayo futhi kwengeza i-cardio ku-mix ukuyenza ibe umzimba omkhulu wokuzivocavoca umzimba.
Kanjani
- Qala endaweni yeplanethi ezandleni nasezinzwaneni. Izandla zakho kufanele zibe ngaphansi kwamahlombe, zibuyele phansi, nezinkalo zakho zihambisana nomzimba wakho wonke.
- Gxuma izinyawo futhi ungene ngakwesokunene, ufika ngemuva kwesandla.
- Gwema izinyawo emuva eplanini bese uziphonsa ngemuva kwesokunxele.
- Phinda imizuzwana engu-30-60.
Ukuguqulwa
- Uma lokhu kukhulu kakhulu, zama ukuhamba ngezinyawo futhi uphume ngaphandle kokugxuma.
I-7-Roll Ups nge-Burpee
Kungani?
Ukuzivocavoca kakhulu kudinga amandla, ukukhuthazela, nokulingana okulinganayo kokuguquguquka . Lokhu kuhamba kuhle ngoba kushaya yonke imisipha emzimbeni, ngokugcizelela okukhethekile emgodini. Iphinde ibandakanye umcibisholo, okwenza lokhu kube okunye kokuzivocavoca kanzima kulo msebenzi.
Uma ungajwayele lo msebenzi, qalisa okulula, ngokuvele uphumule futhi uphinde ubone ukuthi lokho kukuzwa kahle emzimbeni wakho.
Kanjani
- Qala uhlezi esihlalweni, futhi ugcina amadolo akhohliwe, uphindele emuva, ulethe amadolo esifuba sakho esifubeni sakho.
- Njengoba usuka phezulu, thatha unyawo olungakwesokudla ngaphansi kwakho, njengoba usuwela ngakwesokunxele, njengoba uguqa.
- Le yingxenye ebaluleke kunazo zonke, ngakho-ke thatha isikhathi sakho. Kusukela endaweni eguqa, ulethe izandla phansi bese uthatha isinyathelo noma ugxume ezinyaweni ukuze useplanini.
- Gxuma izinyawo ngaphakathi, njengase-burpee.
- Yima yonke indlela, uphinde ungeze ekugcineni.
- Phinda imizuzwana engu-30-60.
Ukuguqulwa
- Zama ukwenza nje umqulu kuze kufike emgodini uma umcibisholo unzima kakhulu.
- Uma ufuna inselelo eyengeziwe, engeza i-pushup ku-burpee.
8 - Pushup kuya Plank Side
Kungani?
Lena enye intandokazi ngoba isebenza emzimbeni ophezulu kanye nemisipha yomzimba, ngokugcizelela emibhokisini.
Ukushintshanisa yilokho okwenza inselelo enkulu kulo msebenzi. Ungagcina izinyawo zinyathelwe, okulukhuni, noma ukuzulazula izinyawo phansi uma uhambisa iplanethi yakho.
Kanjani
- Esikhundleni sokunyuka, ezinzwaneni (njengoba kuboniswe) noma amadolo, bhonsa izimbongolo zibe yi-pushup.
- Njengoba uphakamisa phezulu, jikela ngakwesokudla, uthathe ingalo efanele ngakwesokudla eplanini eleceleni.
- Yehlisa ingalo bese uphinda ngaphesheya kwamasekhondi angu-30-60.
Ukuguqulwa
- Yenza ukuqhuma ngamadolo phansi futhi, njengoba ujikeleza, uguqe phansi ukuze uguqule iplanki elihlangothini.
I-Squat nge-Side Step / Resistance Band
Kungani?
Lokhu kuyinto encane yokuphumula kusukela ekujuleni kwamanye umzimba, kodwa okuhle kodwa noma kunjalo ngoba usebenza umzimba ophansi kanye ne- biceps . Thatha isikhathi sakho nalokhu futhi ugcine izinkinga eziningi ebhentshini ukuze usebenze lezo zibhamu.
Kanjani
- Vula ibhande lokumelana ngaphansi kwezinyawo bese ubamba izingalo esandleni ngasinye. Kungase kudingeke ukuthi ugibele ibhande ezungeze izandla zakho ukuze udale izinkinga eziningi.
- Isinyathelo ngokubanzi ngangokunokwenzeka ngakwesokudla, wehla ku-squat bese uthumela izinyathelo zakho emuva.
- Gcina izingalo ziboshwe ukuze usebenze i-biceps futhi ugcine ukungezwani ebhodini.
- Yenza izinyawo zibuyele ndawonye futhi uqhubeke nokulungela ubude ekamelweni ngaphambi kokubuyela ngakwesobunxele.
- Phinda imizuzwana engu-30-60.
Ukuguqulwa
- Thatha i-squat noma unciphise ububanzi bokuhamba uma lokhu kuphazamisa amadolo akho.
10 - Izikhwama ze-Bear
Kungani?
Lona umzimba ophelele wokuzivocavoca umzimba ngokugcizelela amandla, amandla, nokukhuthazela. Noma nini lapho uya khona ukuma phansi bese uphakamisa, ukwandisa ukuqina komsebenzi futhi, ngaphezu kwakho konke, lokhu akudingi imishini.
Kanjani
- Squat phansi futhi uhambe izandla uphendule eplanini.
- Emadolweni noma ngezwanezwane, yenza u-pushup.
- Njengoba uphakamisa emuva, hamba izandla bese uphakamisa.
- Phinda imizuzwana engu-30-60.
Ukuguqulwa
- Beka amadolo phansi uma uhamba izandla uma udinga ukuguqulwa.
- Ungase futhi uthathe ukukhishwa kokusebenza noma, uma ufuna ukuqina okukhulu, engeza ukuxhuma ekugcineni.
11 - One Arm Arnold Press
Kungani?
Lokhu kungenye indlela yokuzivocavoca esemqoka ngempela ephoqa yonke imisipha ye-abs yakho futhi iphinde ikubuyisele ekuqiniseni njengoba ucindezela phezulu kwesisindo. Ungasebenzisa njalo i-dumbbell uma ungenayo i-kettlebell.
Kanjani
- Qala endaweni ye-squat ngesandla sokungakwesokunxele ukuze uqiniseke futhi ugobile kwesandla, i-kettlebell noma isisindo ehlombe.
- Ukubamba leso simo, cindezela isisindo phezulu nangaphezulu.
- Bheka isisindo, uma ungakwazi, wehlisa isisindo.
- Phinda imizuzwana engu-30-60 ohlangothini ngalunye.
Ukuguqulwa
- Uma lokhu kuphazamisa umhlane wakho, ingabe usuka esimweni sokuma.
12 - One-Arm Triceps Pushups
Kungani?
Lokhu kungenye ye-triceps enzima kunayo yonke futhi ayifuni ukukhohlwa i- triceps kusukela sisebenze yonke iminye imisipha. Isihluthulelo lapha ukugcina uhla lwakho lokuhamba lufinyelele okokuqala uma uzama lo msebenzi. Kunzima kunokuba kubonakale.
Kanjani
- Themba ngakwesokunene sakho ngamadolo akhohliwe futhi izinyathelo zigcinwe.
- Gcoba ingalo engezansi nxazonke okhalweni bese ubeka isandla sokunxele phansi phambi kwakho.
- Vumelanisa i-triceps ukuphoqa umzimba uphinde uhambe phansi, uqondise ingalo engakwesokunxele ngangokunokwenzeka
- Yehlisa umzimba phansi kuze kube yilapho ingalo ibhidliza phansi noma ngokusemandleni akho.
- Phinda imizuzwana engu-30-60 ohlangothini ngalunye.
Ukuguqulwa
- Yehlisa kuphela amasentimitha ambalwa uma unenkinga ngalolu hlelo.
- Ungasebenzisa futhi i-elbow engezansi ukuze usize ukunyakaza umzimba wakho uma udinga ukunakwa okungaphezulu.