Target imisipha ezinqulwini zakho, u-butt, nemilenze
Sebenzisa lo mjikelezo womzimba ophansi ukuze uthole ukuqeqeshwa okusheshayo okubhekisele kuzo zonke imisipha ezinqulwini zakho, emanzini nasemilenzeni.
Okudingayo kulo msebenzi
Uzodinga i-barbell yokuhamba kuqala, nakuba ungasebenzisa ama- dumbbell esikhundleni. Kwabanye, uzosebenzisa ama-dumbbell kanye nebhola lokuzivocavoca . Ungase ufune ukuba nomuthi wokuzivocavoca ukuze uhambe phansi. Ungenza lokhu kuvivinya ekhaya noma ku-gym.
Imiyalo yeBlast Body Circuit Blast
- Qala ngokufudumala kwe- cardio ekhanyayo , njenge-treadmill, elliptical noma ibhayisikili yokuzivocavoca. Lokhu kuzokwenza igazi lakho lihambele futhi lizofudumala imizimba yakho engaphansi.
- Yenza umsebenzi ngamunye emva kokunye noma ukuphumula okuncane noma akukho. Lokhu kuzokusiza ukugcina izinga eliphezulu lenhliziyo ngokusebenzisa ukuqeqeshwa.
- Abaqalayo, yenza isethi 1 ye-12-16 reps yokuzivocavoca ngalunye, eyodwa ngemva kwesinye, isifunda esisodwa.
- Okuphakathi / okuphambili, yenza isethi e-1 ye-10-16 ephindaphindiwe yokuzivocavoca ngalunye, okulandelanayo, nge-circuits 2-3.
- Sebenzisa isisindo esinzima ukuze ukwazi ukugcwalisa inombolo efunayo ye-reps
I-Deadlift engu-1
Hamba ngezinyawo u-hip-width eceleni, amadolo aphethwe kancane. Ngemuva ephathekayo, amahlombe abuyele futhi angabikho, aphephe emaceleni nasemzimbeni ongaphansi ophansi kuze kube yilapho ukuguquguquka kwakho kuvumela. Vuka up, ucindezele izitho zakho. Gcina ibha noma isisindo eduze nemilenze kulo lonke ukuhamba. Kungenziwa nge barbell noma ama-dumbbells. Amathekisthi: ama-glutes, ama-hams ne-back back.
2 - I-One-Legged Deadlift
Isinyathelo sishiya umhlane futhi uphinde uhlale kancane kulesosi ukuze ulinganisele njengoba uthayipha kusukela ezinqulwini nge-flat back. Yehlisa izisindo ngangokunokwenzeka ngaphandle kokujikijela emuva futhi uphendule emuva ukuze uqale. Phinda wonke ama-reps bese ushintsha izinhlangothi. Amathekisthi: ama-glutes, ama-hams ne-back back.
3 - i- Squat
Hamba ngezinyawo uhlangothi lwe-hip-width, izinyawo ngezinyawo ezimbalwa phambi kwe-Smith bar. Hamba emuva bese usetha ibhagi emahlombe ahlale engekho. Ukuguqa ngamadolo njengokungathi uhlezi esihlalweni (ume emazingeni angu-90), uhlale uqondile, ungabikho. Gcina amadolo ngemuva kwezinzwane. Amathekisthi: glutes, quads, hams, namathole.
4 - Plie iScat
Bamba izisindo ngaphezu kwamahlombe noma emathangeni aphezulu bese ume ngezinyawo kunamahlombe, izinzwani ezingama-angles angu-45 degree. Ukugcina amadolo ngokuhambisana nezinzwane, kancane kancane wehla ku-squat. Emuva ngqo, engekho emadolweni ngemuva kwezinzwane. Amaphesenti: quads, glutes, hams kanye namathanga angaphakathi.
5 - Lunga kwiBhola
Beka unyawo olulodwa phezulu kwebhola ngemuva kwakho (ungasebenzisi ibhola uma ungakhululekile ngalokhu kuthutha!) Futhi uguqe amadolo futhi ube phansi endaweni yokuhlala, ugcine umzimba uqonde futhi ungahlali kuwo. Qinisekisa ukuthi idolo eliphambili lihlala ngemuva kwesonto. Phuma ngesithende sangaphambili, cindezela u-butt bese uphakamisa kancane kancane ukuqala isikhundla. Bamba odongeni ngesilinganiso uma kudingeka. Amaphesenti: ama-hams, glutes, quads nama-flexible hip.
6 - I-Hamstring Roll
Ukusebenzisa ukuzivocavoca ibhola, ukubeka izithende noma amathole ebhola bese uhamba kancane kancane, uqinisa i-abs, umzimba ngokuqondile kusuka emahlombe kuya ezinyaweni. Cindezela emuva imilenze kanye ne-roll ibhola, ugcine ubambe iqinile futhi uphendule ngendlela eqondile (ungapheli). Amaphesenti: izibeletho, emuva, izintambo