Kungakhathaliseki ukuthi usendleleni, ekhaya noma ngokusheshisa, lo msebenzi ogcwele wokuqeqeshwa kwamandla omzimba ungenziwa nganoma yisiphi isikhathi, noma kuphi.
Uzosebenza wonke amaqembu omzimba wakho kufaka phakathi isifuba, amahlombe, izingalo, i-abs kanye nomzimba ophansi ngezeluleko eziningi zokwengeza noma ukushintsha ukuqina komsebenzi ngamunye. Yenza lo msebenzi wesi-2 noma wezinsuku ezingu-3 ezingenayo i-nonconsecutive ngesonto, uqinisekise ukuthi ukufudumala nge-cardio emihlanu noma eyishumi ye-cardio elula bese uqeda ukuqeqeshwa kwakho nge-stretch.
Ukuqapha
Bheka udokotela wakho ngaphambi kokuzama lokhu okusemandleni uma kukhona ukulimala, izifo noma ezinye izimo. Shintsha ukuvivinya umzimba njengoba kudingeka ukuze uvumelane nesimo sakho sempilo kanye nemigomo.
Izinto ezidingekayo
Isihlalo, umbhede, noma ibhentshi.
Umsebenzi ophakanyisiwe
Isitayela sesifunda - Yenza umsebenzi ngamunye ngemizuzwana engu-30-60, enye ngemva komunye ukuphumula okuncane phakathi kokuzivocavoca. Phinda isifunda kuze kube izikhathi ezintathu, ngokuya ngesikhathi sakho, izinga lokuzikhandla nemigomo.
Ukuhamba Pushup
Kanjani
Qala endaweni yokubamba ngesandla esesobunxele kumakethi womunye uhlobo (iphepha, i-sock, ikati, njll). Ezinzwaneni (okunzima) noma ngamadolo, yenza u-pushup futhi, njengoba ucindezela phezulu, hamba izandla ngakwesobunxele kuze kube yilapho isandla sokunene sisesimeni. Qhubekisa ukuqhuma, ukushintsha ukuhamba izandla ukuya kolunye uhlangothi.
Ukubuyela / Ukusetha / Ubude
Imizuzwana engu-30-60
Shintsha amandla
Yenza ama-pushups emadolweni akho, uhambise i-pushup emhlabeni jikelele njengewashi.
Okusheshayo, Izikwele Eziphansi
Kanjani
Qala ngezinyawo ze-hip-width ngaphandle bese uthatha izingalo ngqo phezulu. Bhonqa ngamadolo bese ungena ngaphansi kwe-squat, uya phansi ngangokunokwenzeka ngenkathi udonsela phansi izingalo ngamandla. Phinda, uhamba ngokushesha ngangokunokwenzeka futhi uya phansi ngangokunokwenzeka.
Ukubuyela / Ukusetha / Ubude
Imizuzwana engu-30-60
Shintsha amandla
Phakamisa phezulu ezinzwaneni zakho noma gxuma uma usukuma.
Emhlabeni jikelele Lunge / Squats
Kanjani
Hamba phambili ngonyawo lwesobunxele bese ungena emgodini, ugcina idolo langaphambili ngemuva kwezwane. Phonsa esithende ukuze uphenduke futhi ngokushesha uphume ngakwesobunxele uphinde ungene esikhwameni. Cindezela emuva ukuze uqale futhi uthathe umlenze wesobunxele uphinde ungene emgodini ojikelezayo, uphinde ugcine idolo langaphambili ngemuva kwezwane. Letha umlenze wesobunxele emuva ukuze uqale futhi uphinde uzenzele wonke ama-reps ngaphambi kokushintsha izinhlangothi.
Ukubuyela / Ukusetha / Ubude
Amasekhondi angu-30-60 ohlangothini ngalunye
Engeza amandla
Engeza ukujula ku-lunge, i-squat noma zonke izivivinyo ezintathu.
I-Bent Over Squats With Leg Legts
Kanjani
Bendlela ngezandla ngemuva, ngaphandle kokubambisana. Thatha umlenze wesobunxele ohlangothini, onozwane phansi bese ugoqa idolo elifanele ku-squat. Lungisa umlenze wesokudla njengoba uphakamisa umlenze wesokunxele ngamasentimitha ambalwa ukusuka phansi. Gcina u-hip, amadolo, nezinyawo ekuvumelaneni futhi ubheke phambili ekamelweni.
Ukubuyela / Ukusetha / Ubude
Amasekhondi angu-30-60 ohlangothini ngalunye
Shintsha amandla
I-Squat ephansi ngangokunokwenzeka, gcina umlenze uphakamise sonke isikhathi.
I-triceps i-Dips
Kanjani
Hlala esihlalweni noma ebhentshini kanye nokulinganisela ezandleni zakho, uhamba phambili ngemuva kwesinyathelo ngemilenze egobile (elula) noma eqondile. Hlanganisa ama-elbows bese uhlehlisa phansi, ugcine amahlombe phansi, kuze kube yilapho ama-elbows at 90 degrees. Phindela emuva, ugcine izinyathelo zakho eduze kwesihlalo sonke isikhathi.
Ukubuyela / Ukusetha / Ubude
Amasekhondi angu-30-60 ohlangothini ngalunye
Engeza amandla
Lungisa imilenze, uphonsa imilenze yakho kwenye isihlalo.
Izandiso Emuva
Kanjani
Themba ubheke phansi emgqeni bese ubeke izandla ngemuva kwekhanda. Qinisekisa i-abs futhi ugcine igxila kuwo wonke umsebenzi. Cindezela emuva ukuze uphakamise isifuba ngamasentimitha ambalwa ukusuka phansi. Yehlisa bese uphinda.
Ukubuyela / Ukusetha / Ubude
Imizuzwana engu-30-60
Shintsha amandla
Phakamisa izingalo nemilenze ngesikhathi esifanayo.
AmaPiramidi
Kanjani
Qala endaweni yeplanethi eziphambili. Cindezela izinkalo ezinyaweni ezibheke esihlahleni ngenkathi uhlala ezisebunzini (njenge-upside 'v') bese ucindezela kahle izithende phansi. Bamba kafushane, bese ubuyela eplanini lakho bese uphakamisa izandla. Bamba (emuva ngqo) ngezibalo ezimbalwa bese ucindezela emuva enja ehla, ubeke izithende phansi bese esifubeni ngobumnene ngezandla. Buyela eplaneni yakho, wehla phansi kuya emaceleni bese uphinda uchungechunge lonke.
Ukubuyela / Ukusetha / Ubude
Imizuzwana engu-30-60
Shintsha amandla
Yenza ukuhamba emadolweni ukuze wenze kube lula.
Iplanki Ngamaqhubu Agoba
Kanjani
Qala endaweni yeplanki, ezandleni nasezinzwaneni. Phakamisa unyawo olungakwesokunxele phansi bese uguqa ngamadolo, ulidonsa ngaphakathi esifubeni. Dlulisa unyawo olungakwesokunxele phezu komlenze wesokudla, ubambe ngokufushane, bese uphindela emuva esifubeni. Thatha inyawo lesokunxele emuva eplanini lakho eligcwele bese uphinda ngaphesheya.
Ukubuyela / Ukusetha / Ubude
Imizuzwana engu-30-60
Shintsha amandla
Yenza ukuhamba ngamadolo ukuguqula.