Zama lezi zivivinyo ze-Bodyweight ze-Quick No-Equipment Workout
Izitho zomzimba zomzimba zingakusiza uhlale uphelele ekhaya, noma emgwaqweni onokusebenza okuncane noma okungekho. Nazi izindlela ezimbalwa zokuzivikela zomzimba zokugcina amandla omzimba nokukhuthazela, noma ukudala isimiso sokuqeqeshwa esiphakathi kwesikhashana ekhaya. Hlanganisa uphinde ufanise ukuzivocavoca ukuze udale ukuqeqeshwa okuphelele kokuhamba, ukuqina kwekhaya noma ukufaka nje okuncane okuhlukile ekusebenzeni kwakho okuvamile.
Qala ngokufudumala okukhanyayo imizuzu embalwa. Lokhu kungaba ukuhamba, ukuhamba endaweni noma ukuwela eceleni. Umgomo we-warm-up ukuthola igazi lakho lijikeleze futhi izinga lokushisa lomzimba likhuphuke ukuze lilungiselele ukuzivocavoca okukhulu.
Yenza umsebenzi ngamunye imizuzwana engu-30 kuya kwemizuzu emibili kuye ngokuthi isimo sakho nesimo senzalo. Hambisa ekusebenzeni okulandelayo ngokushelelayo, kodwa masinyane. Ungaqhubeka nomkhuba uma uthanda kodwa uhlose ukuqeqeshwa komzuzu wamashumi amabili kuya kwengamashumi amathathu. Ukuphumula phansi kwemizuzu emihlanu noma ngaphezulu yokuthutha nokunyakaza okulula.
Ukuzivocavoca umzimba
- Ukuzivocavoca kwesisu
Ukusebenzisa i-Ab kungenziwa cishe noma yikuphi okungekho imishini, futhi kunezinhlobo eziningi zokuzama . - Ukujima
Qala esikhundleni sokucindezela phezulu, emadolweni noma ezinzwaneni. Yenza ama-push-ups angu-4, ungenayo futhi ungene ngqo. Nge-push-up yesihlanu, ngaphantsi kwehla bese ubamba izinombolo ezingu-4. Phinda uphinde uphinde ucindezele uchungechunge - ama-push-up ajwayelekile angu-4 nendawo eyodwa-izikhathi ezingu-5 noma ngaphezulu.
- Bamba-Ups
Ukuzivocavoca umzimba kudinga imishini ethile eyisisekelo, noma ukuklama (ukuya egumbini lokudlala noma ukuthola igatsha eliphansi lokuthi ulenga, isibonelo), kodwa kuyindlela enhle, elula yokwakha amandla omzimba ophezulu. - Ukulinganisa okukodwa kwe-Leg / Squat / Finyelela
Yima emlenzeni owodwa futhi ulinganisele uma nje unakho. Uma lokhu kulula kakhulu, engeza ukuhamba kancane kwe-squat. Kulula kakhulu? Beka into phansi, izinyawo eziningana phambi kwakho (incwadi, mhlawumbe), bese uhamba kancane kancane, uphinde ufike ngaphandle ngengalo eyodwa bese uthinta into bese ubuyela kancane endaweni eqondile. Hlala ngomlenze owodwa ngaso sonke isikhathi. Phinda ngomunye umlenze emva komzuzu noma ngaphezulu.
- Tuck Jump
I-tuck igxuma imithwalo yokuzivocavoca eduze nenhla ohlwini lokuthuthukisa amandla okuqhuma usebenzisa isisindo somzimba kuphela. - Sihlalo we-Dips
Uzodinga izihlalo ezimbili, (noma umbhede nesitulo noma isiphikithi, njll ...) kulolu hlelo lokusebenza olukhulu lwe-triceps. Beka izihlalo ezimbili ezibhekene nomunye, cishe izinyawo ezintathu ngaphandle. Hlala esihlalweni esisodwa ngezintende zezandla zakho phansi futhi ugibele phansi. Beka izithende zakho emaphethelweni kwesinye isihlalo bese uzibamba usebenzisa i-triceps yakho. Slayida phambili ngokuzeleyo kangangokuthi ngemuva kwakho kusula ukuphezu kwesihlalo futhi uzenzele phansi ukuze izikhala zakho zibe ngama-90 degrees. Yenza okuphindaphindiwe kaningi ngangokunokwenzeka. - I-Wall Sit
Ngemuva wakho ohlangene nodonga nezinyawo zakho cishe ngamamitha amabili ukusuka odongeni, shiya phansi kuze kube ngamadolo akho angama-90 degree degree. Bamba isikhundla uma nje unakho. Lokhu kuhle kokumiswa kwe-ski. - Izikhwama zomzimba
Qala emhlane wakho ngamadolo wakho ugobile futhi unyawo lwezinyawo phansi. Beka izandla zakho ohlangothini lwekhanda lakho ngemuva kwezindlebe zakho. Phindela emuva phansi wakho phansi ubeka phansi umcibisholo bese ubamba. Phakamisa kancane kancane kokubili amahlombe akho aphakamisa phansi amasentimitha ambalwa. Bamba inani le-2 bese ubuyela endaweni yokuqala. Ithiphu: Ungayifuni isifuba sakho esifubeni sakho; gcina ikhanda lakho phezulu.
- AmaSupermans
Themba esiswini sakho ngezingalo zakho nemilenze yakho elula. Phakamisa izingalo nemilenze yakho phansi emasentimitha ambalwa, ubambe imizuzwana embalwa, bese wehlisa. Ezinye izingalo nemilenze njengendlela yokukhetha. Phinda. - I-Crverse ephindaphindiwe
Themba empileni yakho ngezandla zakho ezihlangothini zakho, bese uguqa ngamadolo. Letha amadolo akho entanyeni yakho kuze kube yilapho iziqhumane zakho ziphuma kancane phansi (ungadli). Bamba umzuzwana owodwa bese uphinda. - Ukuzivocavoca kwePlank
Ngena esimweni sokucindezela phezulu ezandleni nasezinzwaneni, noma ezinhlangothini nasezinzwaneni. Qinisekisa imisipha yakho yesisu (nangaphakathi). Gcina umhlane wakho uqonde (ungawa phakathi) futhi ubambe lesi sikhundla isikhathi eside ngangokunokwenzeka.
- I-Squat-Thrusts
Hamba ngezinyawo ndawonye. Gcina phansi bese ubeke izandla zakho phansi phansi kwezinyawo zakho. Enyakatho yokuqhuma, gxuma izinyawo emuva emuva esimweni se-push-up, gxuma izinyawo emuva phakathi kwezandla uphinde ume. - I-Jumping Jacks
I-jumping jack eyisisekelo iyisimo esihle sokuqeqeshwa kwe-cardio namandla. - Ukuya Ngaphandle
Hamba ngezinyawo ndawonye. Hamba ngakwesokunene izinyawo eziningana, ukugcina amadolo agijima futhi ufike endaweni ye-squat. Hamba emuva ngakwesobunxele bese uqhubeka uqaqa uhlangothi. Sebenzisa into encane ukugxuma ngaphezulu uma uthanda (incwadi, umcamelo njll.). - Abagibeli bezintaba
Qala ezandleni zakho nasemadolweni bese ungena endaweni yokuqala ka-sprinter. Gcina izandla zakho emhlabathini bese uphaqa ngezinyawo zakho ukuze ubeke izinyawo ngezinyawo (ugijime endaweni) uma nje unakho. Qinisekisa ukugcina umhlane wakho uqonde, hhayi ukugoqwa. - I-Wall Squat-Thrusts
Hlelela odongeni ngezandla zakho futhi ugcine izinyawo zakho ububanzi behlombe ngaphandle kwezinyawo ezimbalwa odongeni. Kanciphisa kancane ibhande elibheke esifubeni sakho nangemuva bese umlenze owodwa. Njengoba uthuthukisa impilo yakho, khulisa ijubane lakho lokuphakamisa umlenze bese uhambisa isisindo sakho ebhokisini elingemuva. - Umzila obuyela emuva
Hamba ngezinyawo ndawonye. Hamba emuva emuva ngomlenze owodwa, ngenkathi uphakamisa izingalo ukuze uphathe izinga. Yehlisa izingalo eceleni kwakho bese uphinda ngomunye umlenze. Thatha ijubane le-cardio engaphezulu. - I-Jump Lunges
Qala endaweni yokuhlala - inyawo elilodwa phambili futhi unyawo olulodwa emuva. Bhonqa amadolo bese usuqa phezulu uphinde ushintshe izikhundla zomlenze. Sebenzisa ukunyakaza okuqhumayo, kodwa okulawulwayo. - Ukuhamba Lunge
Qala ekugcineni kwesinye ikamelo bese uthatha umude omude phambili ngomlenze wesokudla. Yehlisa phansi ukuze idolo eliphambili liqonde ngqo phezu kwezinzwane futhi nge-angle-degree engama-90. Vuka bese uphinda ngomunye umlenze kulo lonke igumbi. - Shadow Boxing
Thatha isikhundla futhi uhambe ukuze uthole isibhamu esincane somthunzi. Kuyindlela enhle kakhulu enhle yokwenza i-cardio yakho namandla akho ukusebenza ngaso sonke isikhathi. Gxila ekuhambeni okulawulwayo (hhayi ama-punches ahlabayo), hlala ukukhanya ebhodini ezinyaweni zakho futhi ugcine amadolo akho egobile. Hlakuza ama-jabs kanye nama-uppercuts nakho konke okuhambayo. Bamba amabhodlela ambalwa amanzi ukuze uphazamise kakhulu.
Uma ushukunyiswa futhi udala kancane, ungathola ukuqeqeshwa komzimba okugcwele nganoma isiphi isikhathi, noma kuphi.
Khumbula ukuhlola nodokotela wakho ngaphambi kokuqala uhlelo lokuzivocavoca futhi ulalele umzimba wakho ngezibonakaliso zokulimala.