Lokhu kudoba okubandakanya kuhlanganisa ukudonsa izivivinyo ezibhekisele ku-butt, hamstrings, back, ne-biceps. Okunye lokhu okuvezwayo nge- Push Workout , okuhloswe yi-quads, izithanga zangaphandle, isifuba, amahlombe, kanye ne-triceps ukukhomba wonke imisipha yomzimba.
- Ukufudumala ngemizuzu embalwa ye- cardio elula noma ngokwenza isethi efudumele yokuzivocavoca ngalunye ngokukhanya kwesisindo
- Abaqalayo: Yenza iqoqo elilodwa le-10-16 reps yesenzo ngasinye bese wengeza isethi njalo ngemva kwamasonto amabili noma njengoba ukhululekile
- Ukuzivocavoca okuphakathi / okuthuthukisiwe: Gcwalisa ama-2-4 wezintambo ezingu-8-15 zohlelo ngalunye ngamasekhondi angu-30-60 okuphumula phakathi kwamasethingi.
- Hlola nodokotela wakho uma unenkinga yezokwelapha
I-Deadlift engu-1 (i-Hamstrings / Emuva)
Hamba ngezinyawo uhlangothi lwe-shoulder-width, ubambe izinsimbi phambi kwakho. Ukugcina ngamadolo isicu esincane (noma eqondile) esivela ezinqulwini emuva ngqo, amahlombe emuva futhi engekho. Gweba isibhamu phansi, ugcine isisindo siseduze nemilenze. Cindezela nge-butt kanye ne-hamstrings ukuze uphinde uphinde uphinde.
2 - Isinyathelo sokuhamba nge-Band
Gcoba ibhande ngaphasi komunye uhlangothi lwesinyathelo futhi ubambelele ezandleni ukuze udale ukungezwani. Beka unyaweni onyaweni esiteji bese ucindezela esithendeni njengoba usukhuphuka. Yehla phansi, uthinta izwane ezingakwesobunxele phansi bese uphinda.
3 - Ukukhishwa kwe-One-Leg (Ukuthungatha / Ukudumisa)
Faka unyawo olulodwa kwisiteji noma ibhola (okunzima), idolo eligobile, futhi uphakamise umlenze wesobunxele ngqo. Ukugcina i-abs ngokuqinile, cindezela u-butt futhi unqamule ukuphakamisa u-butt phansi, uphonsa umlenze wesokunxele ngqo ngqo etafuleni. Phindela emuva kuze kube yilapho i-butt ithinta kalula phansi. Okunye emlenzeni ngamunye kuya kuma-2-3 amasethi we-16 aphinde abuyele.
4 - Isigqoko se-Hip kuBhola
Themba ngezintambo ebholeni bese ubheka phansi. Bhonqa ngamadolo ama-shins afana ne-phansi bese afihla ama-gliti ukuphakamisa izinyawo ekubhekeni.
5 - Izindleko ze-Dumbbell
Hamba ngezinyawo uhlaka lwe-hip-width bese ugoba okhalweni kuze kube yilapho isifuba sibheke phansi (noma ngaphezulu, uma kubuhlungu emuva). Gcina u-abs unenkontileka ukuze uvikele umhlane futhi ugobe izingalo, udonse umlenze uphakamise umgogodla ngenkathi uthola izimpande ze-lat. Yehlisa bese uphinda. Yenza le ngalo eyodwa ngesikhathi uma uthola lokhu kunzima ngemuva kwakho.
6 - DB Pullover (Lats / Triceps)
Ukuqamba amanga phezulu kwesitebhisi, ibhentshi noma ibhola, ubambe iqhosha phezulu phezulu. Ukubuyisela emuva ebhentshini bese usebenzisa ukulawula, kancane kancane wehlisa isisindo ngemuva kwekhanda lakho, izingalo ziboshwe kancane, uze ulinganise nebhentshi. Cindezela emuva ukuze udonse isisindo emuva ukuze uqale
7 - Phindela emuva
Hlala ebhokisini noma ebhentshini bese ugoba phambili, ubambe izinyawo ngaphansi kwemilenze izintende zibhekene. Vumelanisa amahlombe ehlombe bese uphakamisa izingalo kuze kube sezingeni le-shoulder, ugoba kancane. Yehlisa bese uphinda.
I-8 - I-Barbell Bicep Curls (i-Biceps)
Bamba izisindo ezandleni, izintende zibheke ngaphandle, i-elbow igwebe kancane. Ukugcina i-abs ngokuqinile, ukugoba izintambo nokuletha izisindo emahlombe (ungathinteli emahlombe), ugcine izingxube ekuhambeni phambili naphambili. Kancipha kancane kancane, kodwa ungalulali ingalo ngokuphelele - gcina ingxabano kumisipha kulo lonke ukuhamba. Uma uthola ukuthi uguqula izisindo ukuze uzikhulise, wehlisa isisindo futhi wehle.
9 - Amakhondomu Okugxila
Vula phansi noma uhlale ebhentshini bese ubamba isidumbu. Beka ingalo yangaphezulu engxenyeni yangaphakathi bese uncike emlenzeni ukuphakamisa i-elbow kancane. Phakamisa i- dumbbell phambi kwehlombe bese wehla kuze kube yilapho ingalo isondele ngokugcwele.