Thuthukisa ukusebenza kwakho kwe-Hip ne-Thigh
Ama-lunges nama-stepups yizivivinyo ezinhle zokwenza imisipha yomlenze nezindlebe.
Ama-lunges adinga ukuthi uthathe "isinyathelo esikhulu" phambili nangemuva, ukushintsha imilenze. Uma wenza lokhu ngama-dumbbells noma ama- kettlebells ezandleni, ubabiza ngokuthi amaphaphu anesisindo .
I-Stepups idinga ukuba uphinde uhambe ngokuphindaphindiwe futhi wehla isinyathelo noma ibhokisi, ukushintsha imilenze. Lo msebenzi uhlanganisa izici zamandla nokuqeqeshwa kwe-cardio.
Njenge-lunge enesisindo, i-dumbbell stepup ehlongozwa lapha ihlanganisa izisindo kuya ku-stepsups ukwandisa ukuqina nokusebenza komsebenzi. Kuye ngokuthi ungeze kangakanani, inani lezinyathelo ozenzayo, nokuphakama kwesinyathelo, lokhu kungaba ukuvivinya umzimba, okuqhubekayo.
I-Weighted Dumbbell Stepup
- Qala kancane. Khetha isinyathelo noma ibhokisi ekamelweni lokuzivocavoca noma ekhaya, bese uqhuba ukwenza ama-stepsups ngaphandle kwezici. Izigaba zesinyathelo zivamile ezindaweni eziningi ezifundweni ze-aerobics.
- Qala ngamasethi amathathu wemaminithi amathathu; okungukuthi, ukukhuphuka nokuya phansi, ukushintshanisa imilenze imizuzu emithathu ngesantya esisheshayo, ukuphumula ngomzuzu owodwa; phinda ubeke isethi emaminithi amathathu alandelayo bese uphumule; futhi ekugcineni uphinde okwesithathu. Lungisa ijubane nokuphumula isikhathi ukuze uhambisane nezinga lakho lokuzivocavoca.
- Uma usuhlakulele ukuqina komzimba, ungathuthuka ekungenizeni ama-dumbbells. Qala ngokubamba isikhalazo esincane esandleni ngasinye-ngisho nekhadi noma i-kilo ukuze uqale ngezokwenza.
- Hlanganisa ukuhamba ngenhlamba esandleni ngasinye.
- Intuthuko eqhubekayo ngokungeza isisindo esengeziwe.
- Okokugcina, uma ukhululekile ngesimiso esihle esiqinile sezinyathelo ngama-dumbbells, ungathuthuka ngisho nakakhulu ebhokisini noma emabhentshini amanyathelo , aphezulu kunezinyathelo ezijwayelekile. Thola lokhu ku-gym noma usebenzise into efanelekayo ekhaya (bheka inothi lokuphepha ngezansi). Lungisa isikhathi nesikhathi sokuphumula ukuze uhambisane nezinga lakho lokuzivocavoca.
Isixwayiso sokuphepha se-Stepup
Udinga ukuqiniseka kakhulu ukuthi isiteji oyisebenzisayo ukuze i-stepsups iqiniswe futhi iqiniseke kahle ukuze ingabe isayina, isilayidi, igoqa noma igoqe, ibangele ukulimala.
Ungadluli lo msebenzi, ikakhulukazi uma uhlakulela ubuhlungu emagcekeni amadolo, noma uma ulungele ukudabuka kwamadolo. Iseshini ezimbili kuya kwezintathu ngesonto ngalinye kufanele zanele.
Yilokho kuphela. Lokhu kungaba ukuvivinya okunamandla kodwa okulula ukuhlanganisa amandla, imisipha kanye nesakhiwo se-cardio.