Ukusebenza komjikelezo womzimba wonke kubandakanya izifunda zeqembu ngalinye lezinsimba: Isifuba , emuva, amahlombe , i- biceps, i-triceps , i- core , nomzimba ophansi . Izivivinyo eziningi zihlanganisa ukunyakaza kokubili umzimba ophansi nangaphansi ukugcina isikhathi bese wengeza amandla. Lokhu kusebenza kungathatha imizuzu engaphezu kwengu-30, kuye ngezikhathi zakho zokuphumula .
1 - 30-Minute Ukusebenza Okuphelele Kwamandla Emzimba
Izinto ezidingekayo:
Ama- dumbbells ahlukahlukene, ibhentshi, isiteji noma izitebhisi, ibhola lemithi kanye ne-kettlebell (ngokuzithandela)
Kanjani:
- Qala nge-5 minute yokufudumala kwe-cardio elinganisiwe
- Yenza izivivinyo esifundeni ngasinye ngesikhathi esiphakanyisiwe, ugcwalise amaskingi amabili
- Hambisa masinyane phakathi kokuzivocavoca, kodwa phumula uma kudingeka
- Shintsha umzimba ukuze uvumelane nezinga lakho lokuzivocavoca. Dweba noma yikuphi ukuvivinya okubangelwa ubuhlungu noma ukunganaki
Ake siqale ngeSikhathi sakho seSifuba.
2 - Plie Squat Uhamba nge Chest Squeezes
Amaminithi akho alandelayo angu-7 azoba ukuqeqeshwa kokuqina kwamandla omzimba wonke.
Kanjani : Hamba ngezinyawo futhi ubambe ibhola lomuthi noma isisindo ezandleni zombili eduze kwesifuba, ucindezele ibhola. Ukugcina ingcindezi engapheli ibhola, iphinde ibe yi-squat ebanzi futhi ikhuphuke, igcwalise ama-squats ama-4 ahamba kancane, ngemuva kwalokho nge-4-squat slowly jumping ngenkathi eqhubeka nokucindezela ibhola lemithi. Phinda, ukushintshanisa ama-squats angu-4 nge-jumping squat emasekhondini angu-30-60.
Ukubuyela / Ukusetha / Ubude : amasekhondi angu-30-60
Ukuzivocavoca Okulandelayo: Ukuhamba Pushups
3 - Ukuhamba Pushups
Kanjani : Qala endaweni yokubamba ngesandla ngesobunxele ephepheni lephepha, ibhande noma elinye uphawu. Yenza i-pushup futhi, njengoba ucindezela phezulu, hamba izandla ngakwesobunxele kuze kube yilapho isandla sokunene sisepeni lephepha. Qhubekisa ukuhambisa , ukushintsha ukuhamba izandla ukuya kolunye uhlangothi emasekhondini angu-30-60.
Ukubuyela / Ukusetha / Ubude : amasekhondi angu-30-60
4 - Izimpukane Eziphansi Neziphezulu
Kanjani : Ulale ebhentshini bese ubamba izinsimbi phezu kwesifuba. A) Nciphise izingalo ukuze uphendule izinga, ugobe kancane. B) Faka izisindo emuva, kodwa ekhoneni elingaphansi ukuze izisindo ziphezu kwezinyimba. C) Yehlisa izisindo emuva phansi. D) Bese uyiphakamise phezu kwesifuba. Qhubeka ukushintshanisa izindiza ezivamile ngendiza ephansi-engama-30-60 amasekhondi.
Ukubuyela / Ukusetha / Ubude : amasekhondi angu-30-60
Phinda isifunda, uqhuba ukuhamba ngakolunye uhlangothi, ukunyakaza okungahambisani
5 - Emuva Isikwele - Ngaseceleni Lunge Row kuya Low Lunge Row
Kanjani : Hamba ngezinyawo ndawonye, izisindo esandleni ngasinye. Hamba uye ngakwesokudla ungene emhlangothini ohlangothini bese udonsa izingalo zibe ngongqimba wesigcawu. Nciphise isisindo, hamba emuva ukuze uqale futhi uthathe isinyathelo esincane esingaphambili ngomlenze wesokudla, ungene ngaphansi kwesilwane esincane bese udonsa izingalo zibe ngongqimba wesandla kabili. Phindela emuva uphinde uphinde ulandele uhlangothi lwe-lunge umugqa / phambili ngaphambi komjikelezo wamasekhondi angu-30-60 ohlangothini olulodwa. Yenza umsebenzi ohlangothini lwesibili 2.
Ukubuyela / Ukusetha / Ubude : amasekhondi angu-30-60
6 - Ukubuyisa Izimpukane Emlenzeni Omunye
Indlela yokuthi: Hlala 2 noma izinyawo phambi kwesiteji noma ipulatifomu futhi uhambise unyawo onalo, uphumele phambili (emuva ngqo, ungenayo) ngezinsimbi ezilenga phansi. Cindezela amahlombe ehlombe ukuze uphakamise izingalo kuze kube sezingeni lehlombe, ugobe kancane. Yehla bese uphinda imizuzwana engu-30-60, uguqule imilenze kwisifunda sesibili.
Ukubuyela / Ukusetha / Ubude : amasekhondi angu-30-60
7 - Imijikelezo Yemijikelezo
Indlela Yokuthi : Bamba isisindo ngakwesokunene, isundu sibheke ngemuva kwekamelo. Cindezela emuva phezulu ukudonsa ingalo kuze kube sezingeni lehlombe. Bamba kafushane futhi ujikeleze i-elbow eduze komzimba, njengokusemgqeni ojwayelekile. Yehlisa ingalo ngokubala okuncane. Phinda imizuzwana engu-30 ngengalo ngayinye.
Ukubuyela / Ukusetha / Ubude : amasekhondi angu-60
Phinda isifunda, uqhuba ukuhamba ngakolunye uhlangothi, ukunyakaza okungahambisani
8 - Isigxobo Samahlombe - Isinyathelo Sihamba Nge-Overhead Press
Indlela yokuthi: Bamba izinsimbi emahlombe bese uhamba esiteji eside noma ipulatifomu unyawo olunene. Phakamisa ibhande lesokunxele njengoba ucindezela izisindo ngaphezulu. Hamba phansi bese uthatha umlenze wesokudla uphinde ungene emzimbeni ojikelezayo, wehlisa izisindo. Njengoba uqhubekela phambili ngonyawo olungile, phindela izisindo emuva emahlombe bese uphinda imizuzwana engu-30-60 ngakwesokudla. Yenza lo msebenzi ngakwesokunxele ngesikhathi sesifunda 2.
Ukubuyela / Ukusetha / Ubude : amasekhondi angu-30-60
9 - Squat Goblet nge Rotation
Kanjani : Bamba isisindo esinzima noma kettlebell (ngokuzithandela) kuzo zombili izandla esifubeni. Ngaphansi kwe-squat ejulile, ukuletha izimbambo ngaphakathi kwamathanga. Njengoba usukuma, thatha isisindo phezulu futhi ujikeleze ngakwesokudla, uguqule ezinyaweni zombili. Yehla bese uphinda u-30-60 ukushintshanisa ukujikeleza ngakwesokudla nangakwesobunxele.
Ukubuyela / Ukusetha / Ubude : amasekhondi angu-30-60
10 - I-Lateral Phakamisa nge-Rotation
Indlela Yokuma: Hamba ngezikhali zigobile phambi kwakho, izintende zibheke phezulu. Phendulela izibopho ohlangothini bese uphakamisa izingalo zibe ngukuphakama kwengalo egobileyo, ukuphakamisa izisindo phansi kancane njengokungathi uphela emgqonyeni wamanzi. Yehla bese uphinda imizuzwana engu-30-60.
Ukubuyela / Ukusetha / Ubude : amasekhondi angu-30-60
Phinda isifunda, uqhuba ukuhamba ngakolunye uhlangothi, ukunyakaza okungahambisani
11 - Amapulangwe e-Circuit - Wide Squat Hammer
Indlela Yokuthi : Thatha imilenze ububanzi, izinzwani ziphuma ngaphandle kwe-angle, izisindo esandleni ngasinye izintende zibhekene. Ngaphansi kwe-squat, njengoba uhamba kancane, ugcina amadolo ngokuhambisana nezinzwani. Cindezela ngokusebenzisa izithende ukuze ume lapho ugoqa izisindo zibe ngendwangu yesando. Yehla bese uphinda imizuzwana engu-30-60.
Ukubuyela / Ukusetha / Ubude : amasekhondi angu-30-60
12 - Ukuhamba kwama-Lunges nge-Curl Biceps
Kanjani : Ngezinyawo ndawonye, hamba phambili ngonyawo olufanele ungene emgodini bese ugoqa izisindo kuze kube se-bicep curl. Hamba unyawo olungakwesokunxele, uhlehlise izisindo, bese uthatha unyawo lwakho phambili ungene emzimbeni, uphinde ulandele izisindo. Qhubeka ukushintshanisa imilenze futhi uphendule izisindo ngamasekhondi angu-30-60.
Ukubuyela / Ukusetha / Ubude : amasekhondi angu-30-60
13 - Amakhondomu Okugxila
Kanjani : Hlala esiteji noma ebhentshini bese ubamba isisindo esinzima ngakwesokunxele, i-elbow igxile ngaphakathi kwethanga lesokunxele. Vumelanisa i-bicep ukuze uthathe isisindo ehlombe. Yehla bese uphinda imizuzwana engu-30 ngaphambi kokushintsha izinhlangothi.
Ukubuyela / Ukusetha / Ubude : amasekhondi angu-60
Phinda isifunda, uqhuba ukuhamba ngakolunye uhlangothi, ukunyakaza okungahambisani
14 - Triceps Circuit - Bear Crawls kuya Triceps Pushups
Indlela Yokwenza : Isikwele esiya phansi bese uhamba ngezandla uze uphume endaweni yeplanethi, ubeke izandla zakho ukuze ababikezeli nezithupha badonsa ngesimo sezintathu. Bend the elbows zibe triceps pushup (amadolo phansi for ukuguqulwa). Hamba izandla emuva ku-squat uphinde ume. Engeza ukujula ekugcineni ngokuqina okukhulu. Phinda imizuzwana engu-30-60.
Ukubuyela / Ukusetha / Ubude : amasekhondi angu-30-60
15 - IziKickbacks ezinkulu
Kanjani : Esikhundleni seplank , izinyawo ezibanzi, ubamba isisindo esandleni esisodwa. Letha i-elbow phezulu eceleni kwesibindi bese unwebisa ingalo ibe yi-kickback. Phinda uphinde uphinde ubeke isikhundla seplanki eceleni kweminye imizuzwana engu-30-60. Yehlisa idolo elilodwa phansi ukuze ushintshe uma kudingeka. Ingabe ukuhamba ngakolunye uhlangothi ngesikhathi sesifunda esilandelayo.
Ukubuyela / Ukusetha / Ubude : amasekhondi angu-30-60
16 - I-Dips nge Izandiso Zomlenze
Kanjani : Hlala esiteji noma esihlalweni, izandla eduze kwamathanga, amadolo aguqulwe. Gwema isinyathelo bese ugoba ama-elbows ekudibaneni. Njengoba ucindezela phezulu, wandisa umlenze wesokudla, ufinyelele uzwane ngesandla sakho sokunxele. Yehla bese uphinda ngaphesheya, izinhlangothi ezishintshayo imizuzwana engu-30-60
Ukubuyela / Ukusetha / Ubude : amasekhondi angu-30-60
Phinda isifunda, uqhuba ukuhamba ngakolunye uhlangothi, ukunyakaza okungahambisani.