Abs, Hips, kanye Namathanga NgeBym Exercise and Medicine Ball

Ukusebenza okuyinselele ku-Core and Glutes

Ukuhlanganisa ibhola lomuthi nebhola lokuzivocavoca kuyindlela enhle yokuqinisa i-abs yakho nokusebenza ngokukhuthazela nokuzinza. Lokhu kusetshenziselwa kusetshenziselwa ukuzivocavoca okuyingqayizivele futhi okuthuthukisiwe okugxile kumgogodla , ukugcoba, izintambo, namathanga.

Ezinye izinyathelo zidinga ukulinganisela okuningi nokuzinza, ngakho zama lokhu okusebenza eduze nodonga noma into ongayibamba uma uqhuba lezi zinyathelo.

Ukuqapha

Bheka udokotela wakho uma unesifo noma izifo. Qinisekisa ukuthi ukhululekile kakhulu usebenzisa ibhola yokuzivocavoca ngaphambi kokuzama lezi zivivinyo.

Indlela Yokusebenza

Sebenzisa le mihlahlandlela kanye namathiphu:

• Ukufudumala ngemizuzu emihlanu ye-cardio elula njengokuhamba okukhambile.
• Yenza umsebenzi ngamunye njengokuqondiswa.
• Abaqalayo: Ingabe iqoqo elingu-1 kuya kwezingu-16 libuyela emuva.
• Okuphakathi / Okuthuthukisiwe: yenza amaqoqo angu-1 kuya kwangu-3 aphinde abuyele ku-16 kuya ku-16.
• Nciphisa ibhola emdongeni noma esihlalweni sokuzinza okunye emisebenzini ethile

Izandiso ze-Advanced Ball Leg ne-Medicine Ball

1. Beka ibhola lokuzivocavoca ngaphansi kwengenhla yakho engenhla ukuze uhlanganyele ne-abs yakho futhi uqinise izinyathelo.
2. Bamba ibhola lomuthi ngqo phezulu esifubeni sakho bese uqinisekisa ukuthi amadolo akho angama-90 degrees.
3. Nciphisa izingalo zakho ngemuva kwakho ngesikhathi esifanayo ukwandisa umlenze wesokudla ngqo.
4. Buyela ekuqaleni futhi uphinde, ukushintsha imilenze u-10 kuya ku-16 ubuyela.

Ngenselele encane yokulinganisela, yenza isandiso somlenze ngaphandle kwebhola lemithi.

I-Medicine Ball Squat ne-Squeeze

1. Ngalesi sikhwama , buyela emuva odongeni ngezintambo futhi amahlombe alingana.
2. Slayipha phansi kuze kube ngamadolo akho angama-degree angu-90, ngamadolo akho phezu kwamagcekeni akho nesisindo sakho ezithendeni zakho.
3. Cindezela ibhola lomuthi noma ithawula nje ngamadolo akho bese ubamba imizuzwana engu-15 noma ngaphezulu.
4. Phinda izikhathi ezimbili kuya kwezi-3.

I-Medicine Ball Umfanekiso 8 Ama-Lunges

1. Ngalesi sakhiwo, qala endaweni ehlala emlenzeni ngomlenze wakho wokunene phambili kanye nodolo phezu kwe-ankle yakho.
2. Ngaphansi komngcele oletha ibhola phansi ngakwesokudla sakho.
3. Phakamisa amadolo akho, ulethe ibhola ngqo phezulu.
4. Khona-ke ungaphinda ungene emgodini, ugijime ibhola ngokuya ku-hip ehlukile.
5. Ukunyakaza kwemithi ibhola kuzofana nomdwebo 8.
6. Phinda ngaphesheya.

Ama-Rolling Ball Knee Rolls

1. Qala phansi phansi imilenze yakho iphumula ebhodini lokuzivocavoca, amadolo aguqulwe, futhi ibhola lomuthi phakathi kwamadolo.
2. Thatha izingalo zakho ezihlangothini ukuze uzinze ngokwengeziwe.
3. Gxila kancane ibhola ngakwesokudla kuze kube yilapho ungakwazi ukukhululeka, uzizwe ungokoqobo.
4. Phindela emuva enkabeni bese ugoqa ngakwesobunxele.
5. Phinda ngokuphindaphinda okungu-15 (1 rep ngakwesokudla nangakwesobunxele).

Ibhola lihamba

1. Hlala ebhola ngezandla ngemuva kwekhanda (kunzima) noma uhlezi ebhola, ne-abs yakho ingene.
2. Hamba kancane kancane, ugobhoze phansi ibhola lakho.
3. Hamba uye endaweni yethebula, ikhanda lakho nentamo lisekelwa futhi izinyathelo zakho ziphakanyisiwe.
4. Hamba kancane kancane, ufike yonke indawo ufike endaweni ehlezi.
5. Phinda ngokuphindaphinda okungu-15.

Amangqamuzana aphephile nge-Medicine Ball Ukuguqulwa

1. Qala endaweni yokuhlala, ngesigxathu sakho sokunene phambili, kwesokunxele umlenze ubuyele emuva.
2. Bamba ibhola lomuthi ngezandla zakho ngqo.
3. Ukugcina umzimba wakho ophansi uzinzile, ujikeleze kusuka ekhanda lakho ukuze ulethe izingalo zakho emzimbeni ngakwesokudla.
4. Buyela esikhungweni futhi manje ngakwesobunxele, ugcine ukuhamba kancane futhi kulawulwe.
5. Phinda u-8 ubuyekeze, bese ushintsha imilenze bese uqedela enye isethi ye-8 reps

I-Med Ball Crunches kuBhola

1. Ukuqamba amanga ebhodini lokuzivocavoca bese ubamba ibhola lomuthi ezandleni zombili.
2. Njengoba uthola i-abs yakho, phakamisa ibhola lakho elingenhla bese uthola ibhola lemithi uphakamise esiqongweni.
3. Yehlisa ibhola lomuthi phansi, uthathe izingalo zakho ngqo kuwe.
4. Phinda ngokuphindaphinda okungu-15.

Ibhafaza ibhola bese uphakamisa

1. Themba ngakwesokudla sakho ngebhola lokuzivocavoca phakathi kwezimpawu zakho, ulifake ukuze ulibeke endaweni.
2. Gcina izinyathelo zakho zigcinwe futhi ungabheki kahle ukuze uzinze umzimba wakho.
3. Cindezela amathanga akho angaphakathi futhi uvumelanise imisipha yakho yezinwele kanye ne-hip ukuphakamisa ibhola emoyeni.
4. Yehlisa ibhola bese uphinda ngaphambi kokushintsha izinhlangothi.
5. Phinda ngokuphindaphinda okungu-15.