Lapho abantu bacabanga ngokuzivocavoca ukuze balahlekelwe isisindo bavame ukucabanga ngezikhathi ezinzima ze-cardio ejimini lokuzivocavoca. Kodwa kukhona ukusebenzela ekhaya okulula ukuthi ungakwenza ekududeni kwekamelo lakho lokuphumula elingasenza umzimba wakho uqine.
Ngayinye yalezi zisebenzi zasemakhaya igxila ekuqeqesheni amandla. Ukwakha imisipha ngokusebenzisa ukuqeqeshwa kwamandla kusiza ukukhulisa umzimba wakho.
Futhi imisipha yakho enamandla isiza umzimba wakho ubukeke uqine futhi ulungele. Ngakho-ke, gqoka izingubo ezithile ezihle futhi uqale enye yalezizinqubo ezilula zokusebenza namhlanje.
Umsebenzi wokusebenzela wasekhaya olula # 1
Kulo msebenzi wokuqala wezinyawo zakho zemilenze ne-abs, uzofunda ukuthi ungasebenzisa kanjani imisipha emikhulu ngokuzivocavoca umzimba okulula. Awudingi noma yimiphi imishini ekhethekile ukuqedela lo msebenzi. Ungenza ukuzivocavoca ndawonye ngesikhathi esisodwa sokuzivocavoca, uhlukanise phakathi nosuku noma ubangeze ekupheleni kokuhamba okulula ukuhamba ukuze ushise amakholori .
- Push-Up. Ifomu eliphelele libalulekile uma wenza i-push-up . Qala ngokushintshashintsha kwe-push-up ongaqedela ngamasu omuhle. Ukuthuthukela ezingeni elilandelayo uma ungenza okuphindaphindiwe okungama-10 ngesimo esihle.
- Lunge. Qala ngokwenza isethi yamaphaphu alula emuva . Sebenzisa udonga noma isihlalo sokulinganisela uma kunesidingo. Uma ungenza amaphaphu angu-10 emlenzeni ngamunye ngaphandle kokusekelwa, zama i- front lunge noma enye ukushintsha kwesakhiwo .
- I-Squat. I-squat isebenza imisipha emikhulu emzimbeni wakho ophansi futhi isiza ukuloba i-butt sexy. Qinisekisa ukuthi wenza i-squat ngezinyawo zakho okungenani ibanga elikude. I-Hips ikhipha ngemuva kwakho njengokungathi uhlezi esihlalweni. Yenza amasethi amabili ama-squats ayishumi.
- Iplanki. Ukuzivocavoca kweplanki kuqinisa imisipha yomzimba kanye nemisipha exhasa emuva kwakho futhi ikhuthaze ukuma okuhle. Qala ngokubamba isikhundla seplanki imizuzwana engu-15. Njengoba uthola amandla, qhubekela phambili kumasekhondi angu-30 futhi ekupheleni kwamasekhondi angu-90.
Ukusebenza Okusemakhaya Okusemhlabeni # 2
Lezi zivivinyo zingafakwa ezenzweni eziyisisekelo zomzimba eziphezulu. Uzodinga isethi yama-dumbbells ukuqedela lesi sigaba esiphakathi. Ukuzivocavoca kusiza ukwakheka izingalo eziqinile, eziqinile futhi ziqhubeka ukwakha ngamandla omzimba wonke.
- I-biceps curl. Hamba ngezinyawo uhambo olude ngaphandle kwesinye isikhombisi esandleni ngasinye. Gcina ukuhleleka okuhle njengoba uphakamisa futhi wehlisa izisindo ngokuguqa ku-elbow. Yenza ukuphindaphinda okuphindwe kabili. Ukwandisa inani lesisindo uma uqedela isethi bese unamandla okwanele ukwenza okuningi.
- Ukuphakanyiswa kwesikhashana. Hamba ngendlebe ngakwesandla ngasinye. Izinsika kufanele zibheke ngaphakathi, zibheke emkhatsini womzimba. Phakamisa izingalo zakho eziqondile ukuze uthwale ukuphakama futhi wehle kancane. Yenza ukuphindaphinda okuphindwe kabili.
- Triceps kickbacks. Sebenzisa isihlalo ukuze ungene esimweni esifanele somzimba ukuze wenze i-triceps kickbacks . Qinisekisa ukuthi unweba izingalo kancane futhi ubuyela endaweni yokuqala ngokulawula. Gcwalisa izigaba ezimbili zokuphindaphinda eziyishumi.
- Umugqa ogobile. Ukuze ungene endaweni efanele ngomugqa ogobile , uhambele phambili ezinkalweni ukuze isifuba sakho sibheke phansi futhi izingalo zilenga ngaphansi kwakho. Bamba izingalo phezulu esifubeni sakho njengokungathi ugibela isikebhe.
- I-squat yase-Wall. Ungase ulungele ukuthatha umsebenzi we-squat kusuka ku-Workout # 1 ukuya ezingeni elisha. Zama lokhu kuhluka. Hamba emuva emuva odongeni bese ugoqa izinyathelo zakho phansi endaweni ehlezi. Vumela udonga lisekele emuva kwakho. Bamba isikhundla semasekhondi angu-30. Njengoba uzakha amandla, inselele wena ukubamba isikwele sodonga ngomzuzu owodwa.
- Impendulo yangaphezulu. Esimweni esihlezi, gcwalisa umshini wokunyathelisa ophezulu ngokuphakamisa izingqungquthela phezu kwekhanda lakho. Ukwandisa izingalo ngokugcwele ngaphambi kokubuyela esimweni sokuqala. Yenza ukuphindaphinda okuphindwe kabili.
Ungase futhi wengeze ama-dumbbells ukuvivinya umzimba ekusebenzeni kwamandla # 1. Isibonelo, bamba i-dumbbell esandleni ngasinye njengoba wenza isethi yamaphaphu noma ama-squats.
Ukusebenza okulula ekhaya # 3
Kulo msebenzi wokugcina wokulahlekelwa isisindo, uzosebenzisa imishini ethuthukisiwe njengamaqembu kanye nebhola lokuzivocavoca. Lawa mathuluzi afaka isici sokungazinzi okuzokusiza ukuthuthukisa umqondo wakho wokulinganisela. Uzothola imishini engabizi ezitolo eziningi zezemidlalo zendawo.
- Ukuzinza ibhola push-up. Uma ungakwazi ukuqedela i-push-up evamile ngesimo esihle, zama ukwenza lo mzimba nomzimba wakho ophansi ebhola. Qala ngebhola ngaphansi kwamadolo akho futhi njengoba uthola ukhululekile kakhulu ngokuzivocavoca, hambisa ibhola eduze nezinyawo zakho.
- I-steped side step. Hamba phakathi kwebhande bese uthatha isibambo esisodwa esandleni ngasinye. Ibhande kufanele likhishwe ngaphansi kwezinyawo zakho. Manje hamba ngakwesokunene ngonyawo lwakho lokunene ngenkathi ugcina unyawo lwakho lwesokunxele ebhentshini. Lokhu kufanele kube nzima ngoba kudinga ibhande ukuthi lisule. Yenza izinyathelo ezinhlanu ukuya ezinyathelweni ezilungile nezinhlanu ngakwesobunxele. Phumla bese uphinda.
- Lunge nge-extension extension. Hamba phambili ungene endaweni ye-lunge bese ufaka phakathi kwebhola lakho ngaphansi komunene wangaphambili. Ngesiphathi esisodwa esandleni ngasinye, phakamisa izingalo zibe yi-press esiphezulu ngenkathi ushona endaweni ejulile. Buyela esimweni sokuqala bese uphinda. Yenza ukuphindaphinda okuyisihlanu ohlangothini ngalunye.
- I-pulldown yaseLat. Hlala ebhola bese ubamba ibhande phezu kwekhanda lakho. Donsa izibopho phansi nganoma yiluphi uhlangothi . Uzozwa imisipha enkulu ye-latissimus dorsi phakathi komsebenzi wangemuva ukwenza lo msebenzi. Phakamisa isikhundla sokuqala bese uphinda.
Ukuze uhlele uhlelo lokuzivocavoca olulinganiselayo , yenza ukuqeqeshwa kwamandla izikhathi ezingu-2-3 ngesonto. Futhi khumbula, njengoba udala imisipha, inamba esikalini ingakhuphuka noma ihlale iyafana. Kodwa uzobona izinguquko ngendlela izingubo zakho ezifanele ngayo, ngendlela umzimba wakho osebenza ngayo usuku lonke, nangendlela obukeka ngayo. Ekugcineni, lezo yizinto ezibaluleke ngempela.