Kukhona ukungaqondi kahle okuvamile ukuthi uma singagxumi ekamelweni noma sihamba ngokushesha ngebhayisikili noma sihamba ngendlela esingaqhubeki ngayo. Kodwa ama- dumbbells ayindlela efinyelelekayo, elula yokuthola ukusebenza okuhle nokushisa amafutha endleleni.
Ukugcizelela imisipha yakho kudala ukuphazamiseka kwezicubu zomzimba okwenza leyo muscle ibuye ifinyelele nakakhulu. Ukuqeqeshwa kwamandla kudla amanoni hhayi ngenkathi usebenza ngaphandle, kodwa emva kokuphuma ngoba uma unesisindo somzimba ngaphezulu ushisa amafutha amaningi ngaso sonke isikhathi; hhayi nje ngesikhathi sokuzivocavoca. Ngemuva kokuqeqeshwa okuhle kwamandla, umzimba uqhubeka ushisa amafutha amahora amaningana.
Lokhu kusebenza akusiyo iseshini yakho yokuqeqeshwa yamandla evamile. Nge-multi-tasking ukusetshenziswa kwemisipha yakho nokufaka amandla okunye amandla , uzophela ngekhalori ephakeme namafutha ashisa, ne-cardio encane yokuqalisa. Iningi lezinyathelo zihlanganisa ama-multi-joint, imisipha eminingi futhi iningi lazo lizothola izinga lokushaya kwenhliziyo yakho.
Zama ukuphindwa okuyisishiyagalombili kokuqala okokuqala, usebenze ngendlela yakho kuze kufike ku-12. Isisindo samagundane akho ahlobene namandla akho, kodwa emva kokuphindaphinda kwakho okwesishiyagalombili, kufanele uzizwe imisipha ivutha. Ungase ufune amasethi ambalwa ahlukumezayo ukuze ube nesisindo esinzima kakhulu sezinyathelo ezithile nezisindo ezilula zabanye.
1 - Iplanethi eya emgqeni oqondile
Qala endaweni yeplanki ngezingalo nemilenze isikhathi eside, izandla zibheke eceleni uma ziphethe ama-dumbbells.
Hamba noma ugijime izinyawo zombili ngaphandle kwezandla zakho ungena esikhwameni esincane njengoba uhlezi emuva esihlalweni. Cindezela isisindo sakho emuva ezithendeni zakho. Cindezela ama-glutes akho (imisipha yakho ye-butt) bese ufika ekumi.
Donsa ama-dumbbells kancane kancane ukuya esifubeni ukuphakama ukuvumela izingxube zikhomba ezinhlangothini njengoba uphakamisa ama-dumbbells. Bese ukhulula izingalo phansi ngokulawula.
Amatheksthi: okuyisisekelo , glutes, esifubeni, izingalo, amahlombe
2 - i-Squat Thruster
Qala ukuma ngezinyawo izinyawo ze-hip-distance bese uhlehlisa endaweni ye-squat ngokuguqa ngamadolo. Gcina umgogodla uqonde, isifuba siphakamiswe, namadolo ngemuva kwezinzwane. Izindwangu zigobile futhi izimbongolo zisezingeni eliphezulu.
Ukusebenzisa umzimba ophansi, phakamisa phezulu ukuma bese ucindezela izingxenyana ezingaphezulu zihlanganisa izingalo eside. Bese uhlehlisa emuva ukuqala isikhundla.
Amathekisthi: amahlombe, ama- glutes , ama-hamstrings
3 - Phambi kwe-Lunge ye-Bicep Curl
Hamba ubude ngezinyawo zakho u-hip-ibanga elihlukile. Thatha isinyathelo esikhulu phambili ngonyawo olulodwa bese unciphisa umzimba wakho phansi. Zombili imilenze kufanele iboshwe nge-angle-degree engama-90 phansi kwe-lunge.
Letha izisindo ezibhekene namahlombe ukuze uqedele i-bicep curl bese usuka phansi ngezinyawo bese ubuyela ekuqaleni.
Phinda ngaphesheya.
Amaphesenti: ama-quads, ama-hamstrings, glutes, ama-biceps
4 - I-Curl ye-Cross Behind Lunge yesikhashana
Qala esimweni sokuma ngezinyawo ezinhlangothini-ububanzi ngaphandle kanye nezimbongolo ngezandla eceleni kwemilenze.
Dlulisa unyawo lwakho lokunene ngemuva komlenze wakho wesobunxele ugibele ibhola lezinyawo zakho ezinyaweni zomabili ngamadolo akhohliwe.
Hamba unyawo olungakwesokudla emuva esimweni sokuqala bese ukhulisa izingalo zakho eceleni kwakho ngokugoba kancane emgqeni. Kanciphisa kancane izingalo emuva ezinhlangothini zakho bese uphinda ngezinyawo lwakho lwesokunxele uphindela emuva.
Amathekisthi: ama-quads, agxuma, abuyele emuva, amahlombe
5 - i-Deadlift
Qala esimweni sokuma ngezinyawo zakho u-hip-ibanga uhlukaniswe futhi ama-dumbbell ahlala phambi kwamathanga akho.
Qinisekisa izibeletho zakho bese uhlala phansi uma uguqa ngamadolo kancane, wehlisa izimbongolo phansi.
Cindezela i-glutes futhi usebenzise izintambo zakho nemilenze ukuze uphakamise futhi ubuyele esimweni sakho esiqondile.
Amatheksthi: ama-glutes, ama-hamstrings
6 - Rowgade Row
Qala endaweni egcwele iplanki ngamabhuleki ezandleni zakho, ngezingalo zakho ezandisiwe, ngenkathi ukulinganisa ezinzwaneni zakho (ukuguqulwa kwamaviyo kuhle uma ungakwazi ukwenza iplanki egcwele). Yenza izibeletho zakho zidwebe ngaphakathi esiswini.
Donsela i-dumbbell phezulu ngakwesokunene sakho se-hip sakho ugcine isisindo eduze nohlangothi lwakho. Kanciphisa kancane kancane phansi bese uphinda nge-dumbbell yesokunxele.
Amathegethi: i-triceps, ingqikithi, emuva
7 - Plie V Phakamisa
Hamba nama-dumbbell ezandleni zakho, izinyawo zakho zikhulu kancane kune-shoulder-width ngaphandle, izinzwane zivuliwe. Bhonqa ngamadolo ahlehla phansi e-plié ejulile.
Cindezela ugesi wakho bese uqondisa imilenze yakho ukuze ufike endaweni yokuma. Qinisekisa izibeletho futhi uphakamise izingalo zakho phezulu uphume ukwakha isimo se-V. Yehlisa izingalo zakho ukuze ubuyele esimweni sokuqala.
Amathekisthi: ugwebu, emuva
8 - Side Squad kuya Side kanye Swing
Qala ngezinyawo kancane kancane kune-hip-width ngaphandle, nge-dumbbell esandleni sakho sokunene.
Thatha isinyathelo ohlangothini ngonyawo lwakho lokunene uphinde uhlale e-squat ejulile.
Vumela isigumbulu sigijime emuva ngaphansi kwemilenze bese sikhuphukela ekuphakameni kwesifuba ngenkathi sifinyelela phezulu. Shintshela isikhubekiso ngakolunye uhlangothi, bese ungena ohlangothini oluhlangothini ngaphesheya.
Amathekisthi: isifuba, ugwebu, ama-quads, ama-hamstrings
9 - Uyaqhubeka
Qala endaweni eguqayo ubambe ama-dumbbell ezinhlangothini zakho.
Hamba phambili ngonyawo olulodwa futhi ume njalo ngenkathi ucindezela izisindo ngaphezulu.
Vula phansi emadolweni owodwa ngesikhathi ubuyisa izisindo ezinhlangothini zakho. Phinda kusuka endaweni yokuqala ngomlenze ohlukile.
Amatheksthi: ama-glutes, ama-quads, ama-hamstrings, amahlombe
10 - I-Leg Loop
Qala uhlezi esihlalweni ngamadolo akho ugobile nezinyawo zakho phansi. Yiba nesidumbu esiseduze. Phuma ingqikithi yakho, ugxile emuva futhi uphakamise imilenze yakho endaweni yokubeka itafula ukuze ihambisane nesitezi.
Thatha indlebe ngakwesinye isandla. Shayela idolo ngapha nangapha ukuze ubheke esifubeni bese wandisa umlenze omude ukuze ukwazi ukuvula isikhalazo ngaphansi kwegama eligobile ukuya ngakolunye uhlangothi. Uma isikhumbuzo siphenduka ngenye indlela.
Amaphesenti: okuyisisekelo