I-squat, i-Curl, ne-Press Exercises ye-Body Body

I-Squat, i-Curl noCindezela

Ukubandakanya ukunyakaza okunamandla, okwenziwe ngaphakathi kwendlela yakho kuzokusiza ukuthi uhlanganise wonke umzimba wakho, amandla wokwakha, amandla nokuzinza. Le-squat, i-curl iphinde icindezeleke iyisenzo sokusebenza esenza imilenze, ingqikithi, izingalo, namahlombe emnyakeni owodwa onamandla. Lokhu ukuvivinya umzimba okudinga amandla nokulinganisela. Thatha isikhathi sakho bese uqala ngezisindo ezilula ukuze usebenze kahle.

1. Bamba izinsimbi ezikhanyayo-eziphakathi bese ume ngonyawo olungakwesokunene ngonyawo lwesobunxele ngemuva kwakho, ukuphumula ngakwesokunene.
2. I-Squat yonke indlela, ethinta izisindo kuya phansi ngenkathi igcina emuva iqonde futhi i-abs ingenwe.
3. Gweba izisindo phezulu kwe-biceps curl bese ubamba lelo cwebe bese ucindezela izisindo ngaphezulu uma ushaya esimweni sokuma.
4. Ngentuthuko ephezulu, gcizelela umlenze wesokudla.
5. Yehlisa isisindo bese uphinda uhambe ngezinyanga ezingu-10-16 ngaphambi kokushintsha izinhlangothi.
6. Gcwalisa amasethi angu-1-3.

I-Plank 2 - 360

Enye yezintandokazi zomzimba wami ozithandayo, iplanethi engu-360 iyinkimbinkimbi futhi ididekile ngoba uhamba ukusuka ekumeni endaweni yeplanki ngemigqa embalwa lapho. Le ntshukumo yenkimbinkimbi isebenza imisipha eminingi, kufaka phakathi imilenze, i-abs nengemuva. Kuzodingeka usebenze ukuze ubhale lokhu, ngakho-ke qaphela lokhu kuhamba futhi uqale ngokungabi nesisindo noma izisindo ezilula njengoba ugcwalisa ifomu lakho.

1. Bamba izisindo esandleni ngasinye bese ujika ngakwesobunxele, uphaphule phambili ngomlenze wesokunxele (umlenze wesokudla uqondile) ngenkathi uthatha isisindo ngakwesokunene phansi phansi. Kumele ube emgodini womgijimi ngengalo yesokunxele idonsele phezulu.
2. Beka isandla sokunxele phansi (usalokhu unesisindo) njengoba uthatha umlenze wesobunxele emuva eplanjini.
3. Donsela isisindo sesobunxele uze ulandele ngenkathi uqhubekela phambili ngomlenze wesokudla.
4. Vuka uphinde ubheke emuva kwekamelo.
5. Phinda uchungechunge, uphinde uphendule ngakwesobunxele, uhambe ungene eplanini uphakamise ingalo yesobunxele ulande njengoba uqhubeka phambili nomlenze wesokudla.
6. Ekugcineni, kufanele ubheke phambili futhi, uqede umjikelezo owodwa wamaphaphu, amapulangwe nemigqa.
7. Qedela imibuthano engu-4 ngaphambi kokuya kwesinye isiqondisi nokuphunga ngomlenze wakho wokunene kuqala.

3 - Ukuhamba Knee Lunge

Ukuvivinya umzimba kuphelele ekusebenzeni wonke umzimba ngokunyakaza esivame ukukwenza nsuku zonke - ukukhuphuka nokuhla phansi. Lokhu kuthutha kuzosiza ukwakha ukuhamba, ukuguquguquka nokuzinza konke ngesikhathi esisodwa. Ukubamba isisindo ngaphezulu kwenza kube nzima nakakhulu, ngakho-ke qala ngesivinini ekuqaleni uze uzwe ukuthutha. Uzofuna ubuso obuphansi, obunamathele kulolu hlelo futhi ungase ufune ukugcina isihlalo esiseduze uma udinga usizo olukhuphukayo phansi. Zama ukusebenza ngendlela yakho ukuze uhambe ngaphandle kokusebenzisa izingalo zakho.

1. Bamba isisindo esikhanyayo / esiphakathi ngakwesokunene, bamba ngokuqondile phezulu kwekhanda.
2. Phindela emuva ngonyawo olufanele ungene emgodini, uthatha idolo kuze kube phansi.
3. Thatha umlenze wesobunxele emuva, uguqe phansi ngenkathi usalokhu ubamba isisindo. Manje kufanele uguqe ngesandla sokunene phezulu emoyeni.
4. Hamba phambili ngenyawo elungile bese unyawo lwesokunxele ukuze ume, isisindo sisenhla.
5. Phinda u-8 ubuyekeze bese ushintsha isisindo ngakolunye uhlangothi bese uhambisa ukuqala ngomlenze wesobunxele ukuze uthole ukuphindwa okungaphezulu kuka-8.

4 - i-Deadlift ne-Leg extension and Overhead Press

Lokhu ukuhamba komzimba okuphelele okwenziwe ukuthi kusebenza ama- hamstrings , glutes, i- hip flexors , i- quads , i-biceps namahlombe, konke kuhamba kwenhlangano eyodwa egelezayo. Ukugcina ibhalansi yakho kuyinselelo enkulu kakhulu, ngakho-ke qala ngezinsimbi ukuze uhambe phansi futhi usebenzise ingxenye ngayinye yokuhamba ngaphambi kokuba uzihlanganise ndawonye.

1. Bamba izisindo phambi kwamathanga bese ubeka isisindo sakho emlenzeni wesobunxele.
2. Ithiphu kusukela ezinkalweni bese unciphisa izisindo kuya phansi (emuva ngqo) ngenkathi uphakamisa umlenze wesokudla ngqo ngemuva kwakho ukuze uqede izinga, inyawo liguquguquke.
3. Phakamisa isiphakamiso ngenkathi uguqula umlenze wesokudla phambili, uguqa ngamadolo ukuze ukhuphule izinga njengoba wenza i-biceps curl.
4. Yandisa umlenze wesokudla njengoba uqonde ngangokunokwenzeka ngenkathi ucindezela izisindo ngaphezulu.
5. Phansi futhi uphindze, uqhubeke ne-deadlift, isandiso somlenze bese ucindezela izintambo ezingu-8-10 emlenzeni wesokunxele ngaphambi kokuphinda ngakwesokudla.

5 - Ipulazi lePushup neRow

Ipushup iplanethi nomugqa umsebenzi wokubambisana ohloswe ngezixuku eziningi ezihlanganisa isifuba, amahlombe, i-triceps, emuva, nangaphakathi. Ngokuhlanganisa i-pushup yokuvala eduze nomugqa, uzosebenza kokubili isifuba nangemuva ngenkathi ukwakha amandla, amandla nokulondoloza isikhathi. Lokhu kuyisivivinyo esinzima, ngakho-ke qala ngezinsimbi ezilula futhi ushintshe ngokwenza ukuvivinya ngamadolo uma kudingeka. Ungenza kube nzima ngokwenza lokhu kuhamba phansi. Sebenzisa izinsimbi ze-hex noma ezinye izinhlobo zezinsimbi ezingeke ziqhubekele phambili nangaphezulu.

1. Ngena esimweni sokubamba isiteji noma isiteji esikhulisiwe ngezandla ezithinta ama-dumbbell mayelana nobubanzi be-shoulder-width.
2. Yehlisa ukugudluza, ugcine i-back flat ne-abs engekho.
3. Cindezela ungene eplanini bese ubamba kabili.
4. Ukusebenza ukugcina izintambo zakho phansi futhi udwebe phansi, udonsela isisindo esifanele.
5. Imigqa engezansi futhi iphinda, enye engxenyeni ngayinye yama-1-3 amasethi we-8-16 reps.
6. Ungathatha izinyawo zakho ngokubanzi isisekelo esiqinile.

6 - I-Deadlift Row ne-Squat

Umgca wokubulala kanye ne-squat kuyisivivinyo esikhulu se-timesaver. Uqala nge-deadlift, okuyinto ehlose izintambo, igwebe futhi ihlehlise emuva, ilandelwe umugqa, ohloswe ngamathambo. Ngemuva kwalokho, wengeza isikhala esingaphakanyiswa phambili, esenza i-quads nehlombe, okwenza lokhu kube umzimba omkhulu wokuzivocavoca umzimba. Uma unenkinga emuva, ungase ufune ukugwema phambili ukuphakamisa phakathi kwe-squat, engabangela ukungakhululeki.

1. Bamba isisindo esiphakathi kwezandla zombili kanye nesikhombisi kusukela ezinkalweni, ugcine umhlane uphansi, ungene ekufeni .
2. Ngaphansi kwesigungu, donsela isisindo, uguqe izimbongolo futhi uwakhuphule kuze kube sezingeni eliphansi.
3. Yehlisa isisindo bese uguqa ngamadolo ngenkathi uphakamisa isisindo kuze kube sezingeni lehlombe. I-Squat ephansi ngangokunokwenzeka, ukugcina amadolo ngemuva kwezinzwane.
4. Sukuma, wehlise isisindo bese uphinda ukufa, umugqa kanye ne-squat for 1-3 amasethi of 8-12 reps.

I-Arm Squat ne-Swing ayi-7

Isikwele esisodwa salo kanye nokujula kuyindlela enhle kakhulu yokuzivocavoca umzimba owenza iziqhwa, amathanga, ugqozi, izingalo, kanye nenhloko. Uma usebenzisa isisindo esinzima kakhulu, lokhu kuthutha kuzophakamisa izinga lakho lenhliziyo, okwenza lokhu kusetshenziswe kahle kakhulu. Ngoba lokhu kuyisimo esisebenzayo esisebenzisayo, senza ukuhamba ngesisindo esilula futhi uqinisekise ukuthi ujoyina i-abs ukuze ugweme ukulimaza emuva.

1. Hamba ngezinyawo u-hip-width ngaphandle bese ubamba isisindo ngakwesokunene.
2. I-Squat phansi, ugcine umhlane uqondile futhi ungenayo, futhi uguqula isisindo phakathi kwamadolo.
3. Njengoba usukuma, uguqula isisindo ngaphezulu, ugcine ingalo iqondile.
4. Nciphisa isisindo bese uphinda u-1-3 amasethi we-8-16 reps ohlangothini ngalunye.

8 - Arm Single Single Clean and Press

Ingalo eyodwa ihlanzekile futhi icindezele umzimba wonke umzimba ugxile emzimbeni ophansi, umgogodla, namahlombe. Ngokwenza lokhu kushukumise ingalo ngesikhathi esisodwa, umgogodla kufanele usebenze kanzima ukuze ugcine umzimba wakho ulinganise futhi inhlanganisela yokunyakaza ithola isilinganiso senhliziyo yakho futhi umzimba wakho ufudumele. Uma unenkinga yehlombe, ungase ufune ukweqa lo msebenzi noma nje ukuhambisa ngokucindezela ngaphezulu.

1. Hamba ngezinyawo u-hip-width ngaphandle, ubeke isisindo ngakwesokunene.
2. Gwema phansi uthinte isisindo phansi futhi ugcine umhlane uqondile, ungabikho namadolo ngemuva kwezinzwane.
3. Phakamisa isipele, udonsa isisindo phezulu kumgqa owodwa wesandla.
4. Esikhathini sokunyakaza okubushelelezi, flip the elbow phansi futhi isisindo up bese ucindezela isisindo phezu.
5. Nciphisa isisindo bese uphinda u-1-3 amasethi we-8-16 reps ohlangothini ngalunye.

9 - I-Lunge Emuva Ngenqola Ye-Double Arm

Umgogodla wangemuva onomugqa wendonga kabili ingumnyaka wezinhlanganisela ezikugcina isikhathi ngokusebenza ama-glutes, izintambo namathanga kanye nangemuva. Ngalesi sivivinyo ubuyela emuva emlenzeni onomlenze futhi uthathe izingalo zibe zilandelana, ezibhekiswe kuma-lats. Uma unenkinga ephansi emuva, ungase ufune ukweqa lo msebenzi noma usebenzise izisindo ezilula.

1. Bamba izinsimbi esandleni ngasinye bese uphindela emuva ngomlenze wesokudla ungene emgodini ongemuva. Umlenze ongemuva kufanele ube oqondile, idolo langaphambili ngemuva kwezwane.
2. Ithiphu kusukela ezinkalweni, ugcine isipele flat, futhi udonsa izingxube kuze kube nesibindi ezingeni.
3. Yehlisa izisindo uphinde ubuyele emuva esimweni sokuqala uphinde ubuye konke ukubuyela ngaphambi kokushintsha izinhlangothi.
4. Qedela u-1-3 amasethi we-8-16 reps ohlangothini ngalunye.

10 - Ohlangothini Lunge Nge-Triceps Extension

Uhlangothi oluhlangene ne-triceps extension lusetshenziselwa ukuzivocavoca okukhulu, okuvumela ukuba usebenze umzimba ophansi kanye ne-triceps kokusebenza okunamandla okukodwa. Isihluthulelo salokhu kuthutha ukuphuma ngokubanzi emgodini ohlangothini, uhlezi emuva esithende ukuze uhlose ama gliti ngenkathi ukhulisa ingalo ohlangothini.

1. Qala ukuhamba ngezinyawo ndawonye, ​​ubambe isisindo ngakwesobunxele ngesigqoko se-elbow.
2. Thatha isinyathelo esikhulu kuya kwesokudla endaweni ehlangene. Umlenze wakho wesobunxele kufanele uqonde futhi umlenze wakho wesokudla ugobile (unyawo lubheke phambili).
3. Hlala esithende sonyawo sokunene bese ucika kancane (emuva flat) njengoba uqondisa ingalo yesokunxele, wandisa ngaphandle.
4. Bend ingalo bese ubuyela esimweni sokuqala, uqedela zonke izintambo ngaphambi kokushintsha izinhlangothi.
5. Qedela u-1-3 amasethi we-8-16 reps ohlangothini ngalunye.

11 - Burpee Rowgade Row

Uma ufuna ukusebenza imisipha eminingi ngenkathi uthole ukushisa kwe-cardio, lokhu kusebenza kuyisinqumo esihle. Ihlanganisa i-burpee, iplanki, imigqa ye-dumbbells kanye ne-bentknee deadlift yokuzivocavoca umzimba okuphelele, okuphelele. Qaphela : Ngenxa yokuthi uphakamisa izisindo uma usukuma, emuva kwakho okuphansi kunengozini. Ukugcina i-squat yakho iphinde i-torso yakho iqondile (ayihlosiwe) ingasiza ukuvikela emuva. Qala ngezinsimbi zokukhanya ukuze usebenzise noma ugcine izisindo phansi ngaphandle kokuzikhetha njengezinguquko.

1. Hamba ngemilenze ebanzi bese ubamba izinsimbi esandleni ngasinye.
2. I-Squat ephansi phansi, igcina izintambo phansi, i-torso iqonde futhi amahlombe abuyele emuva.
3. Beka izisindo phansi phakathi kwezinyawo zakho nesinyathelo noma gxumela emuva emgqeni omkhulu.
4. Bamba leso sikhundla, izandla eziphethe izisindo, imilenze iqonde noma amadolo phansi (ukuguqulwa).
5. Ngenye indlela umugqa wezingqungquthela ohlangothini ngalunye, ubeka isikwele esinqunjini phansi.
6. Gwema noma uhambise izinyawo ngezinyawo ezibanzi kunhlangothi zonke zezinsimbi, ukhumbule ukuba uhle kakhulu kakhulu (futhi, emuva ngqo, uhlehlise emuva) ukuze uqoke izisindo uma uma.
7. Gwema ukujikeleza ngemuva.
8. Shiya izisindo phansi phansi sonke isikhathi sokuguqulwa.
9. Phinda amaqoqo 1-3 we-8-16 reps.

12 - Ohlangothini Lunge ngeRowright Row

Ukuzivocavoca okusebenzayo kuphelele ukusebenza kokubili umzimba ophansi nangaphezulu emzimbeni owodwa onamandla. Isihluthulelo ukugxila efomini ngecala elihlangothini, uqinisekise ukuthi uthumela iziqhumane emuva futhi ugweme ukubeka ingcindezi enkulu emadolweni. Qhubeka nokuhamba kancane futhi ulawule futhi ume isikhashana ngento yokusebenza ngayinye. Qala ngesisindo sokukhanya noma isisindo sokuzijwayela ngaphambi kokuba ukhululeke kakhulu.

1. Qala ngezinyawo ndawonye, ​​izinsimbi ezisesandleni.
2. Thatha isinyathelo esibanzi ngakwesokudla bese uguqa emadolweni.
3. Misa okwesikhashana futhi uqiniseke ukuthi umlenze wakho wesobunxele uqondile, izinzwane ezikhomba phambili, uhlamba emuva futhi ubuyele ngqo.
4. Gxila ekugxileni esithendeni njengoba uhamba ngezinyawo ndawonye.
5. Yenza umugqa oqondile, ulethe izingxenyana kuze kube sezingeni le-shoulder, izisindo ezingeni lesifuba.
6. Yehlisa izisindo bese wenza uhlangothi oluhlangothini ngakwesobunxele.
7. Phinda uchungechunge lonke lamasetha angu-1-3 we-8-16 reps.

13 - I-Pivot Squat ne-Curl eneDiski yokuGliding

Lo msebenzi ungenye yezintandokazi zami ngokusebenza kokubili umzimba ophansi nangaphansi. Usebenzisa i-Discliding Gliding, noma ipuleti yamaphepha, ngaphansi kwesinyawo esisodwa ukuze uphendule umzimba ube yi-squat ehambayo futhi, njengoba ubuya, uthola i-biceps nge-curl eyodwa enezikhali. Lokhu kuzokuhlola ukusebenzisana kwakho nokulinganisela, futhi.

1. Hamba ngezinyawo ezingakwesokunxele kwiDiski ye-Gliding, ipuleti yamaphepha noma ithawula (uma unama-hardwood floor).
2. Qala endaweni ye-squat, isandla sokunene sibambe isigungu.
3. Pivot kwi-Disc Gliding futhi uthathe unyawo olufanele emuva esikhwameni esincane, ulenga isisindo phansi.
4. Pivot futhi, ukuletha unyawo lwesokunxele emuva emuva squat ngenkathi ukugoqa ingalo kwesokudla zibe curl biceps.
5. Phinda ukhiphe isikhala se-pivot ngekhalenda ye-pivot yamasekhondi angu-1-3 we-8-16 u-reps bese uphinda ngaphesheya.
6. Qinisekisa ukugcina i-torso iqondile, i-abs isenzile futhi ithumele izinyathelo emuva uma ugijima ukuze ugweme ukuguqa ngamadolo.

14-Squat ene-Overhead Press

I-squat ene- overhead press iyisikhathi esikhulu sokuzivocavoca kokubili umzimba ophansi nangaphansi ngesikhathi esifanayo. Lokhu kuhamba kahle ndawonye, ​​kukuvumela ukuba uguquke ngokwemvelo kusuka ku-squat ube yinkampani ephezulu.

1. Hamba ngezinyawo ngecala le-hip-distance.
2. Bamba izisindo nje ngaphezu kwamahlombe, ama-elbows bent kanye nezintende ezibhekene nomunye.
3. Ukugcina izisindo zihambela ngaphezu kwamahlombe, zingene ngaphansi kwe-squat.
4. Gcina i-torso iqondile, i-abs ingenwe futhi ithumele izinqulu ukuze ivikele amadolo.
5. Phonsa ezithende ukuma bese uphonsa izisindo ngaphezulu.
6. Yehlisa izisindo bese uphinda uphinde ulungise ama-1-3 we-8-16 reps.

15 - Side Squat eya Arnold Press

Lokhu kungenye yalezi zivivinyo ezingabonakali okuningi kuze kube yilapho uzama. Khona-ke uyaqaphela ukuthi zingaki amaqembu ezinamahloni asebenzayo, kuhlanganise nomzimba ophansi namahlombe.

1. Qala ngezinyawo ndawonye, ​​izisindo phambi kwesifuba enezintende ezibhekene nazo.
2. Hamba uye ngakwesokudla ungene ku-squat ngenkathi uphonsa izisindo phezulu, ujikeleze ukuze izintende zibheke ngaphandle.
3. Phendulela izisindo emuva uma uhamba ndawonye.
4. Phinda ngakolunye uhlangothi, izinhlangothi ezishintshayo kuma-1-3 amasethi we-8-16 reps.
5. Ukuze uthole inselele yangempela, zama ukuxhuma i-squat esikhundleni sokuphuma.