Lo msebenzi uhlose wonke umzimba futhi uhambele abahambi noma labo abangenawo isikhala noma imishini eminingi. Konke okudingayo into enesisindo esincane kuso - incwadi efonini ejulile, isikhwama noma ngisho ne-suitcase, nesitokisi noma isihlalo. Ukuzivocavoca okunye kuthuthukile, ngakho sebenzisa uqaphele futhi uguqule ukuzivocavoca ukuze uvumelane nezinga lakho lokuzivocavoca.
Kanjani
- Ukufudumala ngemizuzu embalwa ye- cardio elula noma uhamba ngezinyathelo futhi uphansi.
- Yenza umsebenzi ngamunye ngezikhathi eziphakanyisiwe noma ubuyekeze, uphinde usebenzise umzimba ngamunye izikhathi ezingu-1-3 noma wenze umsebenzi owenziwe ngesakhiwo sesifunda
Ukuqapha
Bheka udokotela wakho ngaphambi kokuzama lokhu okusemandleni uma kukhona ukulimala, izifo noma ezinye izimo. Shintsha ukuvivinya umzimba njengoba kudingeka ukuze uvumelane nesimo sakho sempilo kanye nemigomo. Qaphela lapho ubamba into ngaphandle kwezingqungquthela uma wenza lezi zivivinyo.
Izinto ezidingekayo
Into elinganiselwe, isihlalo
Umsebenzi ophakanyisiwe
- Isitayela sesifunda - Yenza umsebenzi ngamunye ngemizuzwana engu-30-60, enye ngemva komunye ukuphumula okuncane phakathi kokuzivocavoca. Phinda isifunda kuze kube izikhathi ezintathu, ngokuya ngesikhathi sakho, izinga lokufaneleka, nemigomo.
I-Pushups ephazamiseke
Zama inguqulo ehlukile ye-pushup yakho evamile ngokufaka isandla esisodwa encwadini yocingo (noma yimuphi omunye into) kanti omunye phansi. Emadolweni noma ezinzwaneni zakho (futhi ngomzimba oqondile), wehlisa phansi ube yi-pushup uphinde uphakamise isipele. Yenza okuningi ngangokunokwenzeka ngesikhathi ophakanyisiwe, shintsha izandla ngaphesheya.
Ukubuyela / Ukusetha / Ubude : amasekhondi angu-30-60
Shintsha amandla: Yenza amaphuzu akho ngamadolo akho
Ekuseni Ekuseni
Hamba ngezinyawo mayelana nobuhle be-hip-ububanzi obambe into encane eboshiwe ngemuva kwentamo - Uma usegumbini lehhotela, ungasebenzisa incwadi yocingo noma enye into enesisindo noma, uma ungenayo imishini, mane ubambe izingalo ziqonde ngqo phezulu ukuze zibe namandla.
Ukugcina i-abs iboshwe namadolo kancane, iphosa kusuka ezinkalweni bese ihlahlela isifuba kuze kube yilapho igubha phansi, ukugcina izingalo zihambisana nezindlebe. Phakamisa uphinde uphinde. Gcina i-abs ibanjwe yonke indawo. Uma unezinkinga emuva, weqa lokhu kuthutha.
Ukubuyela / Ukusetha / Ubude : amasekhondi angu-30-60
Shintsha ukuqina: Ungabambeli noma yiziphi izinsimbi
I-Pike Shoulder Pushups
Lokhu kuyisenzo esithuthukisiwe, ngakho-ke qaphela! Beka izinzwani zakho ezitebhisini noma esitokisini nezandla phansi. Phakamisa umzimba wakho endaweni yokuhamba ngezandla zakho ngokuqondile ngaphansi kwamahlombe akho kanye nenhloko yekhanda lakho ubheke phansi. Bend the elbows kanye nomzimba ophansi ube pushup. Phinda uphinde uphinde uphinde. Ukunyakaza kuboniswa ebhodini lokuzivocavoca, elibheke phambili kakhulu, kepha uma ungenalo ibhola, isihlalo noma umbhede uzokwenza.
Ukubuyela / Ukusetha / Ubude : amasekhondi angu-30-60
Shintsha ukuqina: Gcina izinyawo zakho phansi futhi amadolo aguqe
Izimpukane ZaseDelt eziseduze
Ngezinyawo ezinhlangothini ze-hip-width, i-tip kusukela ezinqulwini kuze kube yilapho ibuyele phansi futhi ihambisana nendawo, i-abs iboshwe. Phakamisa izingalo ngqo ezinhlangothini ukuze uhlangane nezithupha ezikhomba phezulu. Yehlisa bese uphinda. Engeza izisindo zokukhanya ngokuqina, isibonelo, amabhodlela amanzi. Uma lokhu kukulimaza amahlombe akho, weqa!
Ukubuyela / Ukusetha / Ubude : amasekhondi angu-30-60
Shintsha ukuqina: Bamba izisindo zokukhanya ngamandla amaningi
I-triceps i-Dips
Hlala ebhentshini noma sihlalo ngezandla zokuphumula eceleni kwamathanga. Phakamisa uphinde ulethe izintambo, kodwa uvele uphonsa ibhentshi, amadolo aguqe. Bend the elbows kanye phansi umzimba phansi (ukuhlala eduze ebhentshini) kuze izimbambo kukhona 90 degrees. Push up bese uphinda. Qondanisa imilenze ngamandla.
Ukubuyela / Ukusetha / Ubude : amasekhondi angu-30-60
Shintsha ukuqina: Vula izinyawo esihlalweni ngokwengeziwe
Triceps One Pushups Ezikhaliwe
Lala phansi ohlangothini lwesobunxele, izintambo namadolo abekiwe. Gcoba ingalo engakwesokunxele uzungeza i-torso ukuze isandla sokunxele siphumule esikhwameni sokunene. Beka isandla sokunene phansi phambi kwakho, isundu elihambisana nomzimba. Cindezela i-triceps bese uphonsela umzimba wakho phezulu. Yehlisa bese uphinda wonke ama-reps ngaphambi kokushintsha izinhlangothi.
Ukubuyela / Ukusetha / Ubude : amasekhondi angu-30-60
Shintsha ukuqina: Gcina ingalo engezansi phansi ukuze usize ukunika amandla ngaphezulu
I-Tiptoe Squats
Ngamamitha ubukhulu kunezinkwa, hlala phansi bese ubeka izandla encwadini yefoni phambi kwakho. Phakamisa phezulu amathiphu ezinzwane zakho. Ukuhlala ezinhlakeni nasezintweni, phakamisa izinyathelo uphakamise ophahleni bese uqondisa amadolo ngangokunokwenzeka. I-Squat emuva bese uphinda, ukuhlala ku-tiptoes sonke isikhathi. Shintsha ngokubeka izandla eziphakeme (esihlalweni noma embhedeni).
Ukubuyela / Ukusetha / Ubude : amasekhondi angu-30-60
Shintsha ukuqina: Yenza ama-squats avamile abambe isisindo
Ama-Lunges angaphezulu
Hlala ngokuhlukaniswa ngezinyawo ngamamitha angaba ngu-3 ngaphandle. Bamba okuthize ngesisindo (Ngibambe izibhamu, kodwa uma ungenayo imishini etholakalayo, zama incwadi yocingo noma isikhwama sakho noma isikhwama sangaphambili). Bhonqa ngamadolo bese wehla emngceleni, uletha zomabili amadolo angama-degree angama-90, ibhande langaphambili ngemuva kwezwane. Ukubeka isisindo ngaphezulu, phindela emuva uphinde uphinde uzenzele wonke ama-reps ngaphambi kokushintsha imilenze.
Ukubuyela / Ukusetha / Ubude : amasekhondi angu-30-60 ohlangothini ngalunye
Shintsha amandla: Faka izinto ezilinganiselwe ngamandla, engeza okuningi ngokuqina okukhulu
I-Bent Over Squats With Leg Legts
Bendlela ngezandla ngemuva, ngaphandle kokubambisana. Thatha umlenze wesobunxele ohlangothini, onozwane phansi bese ugoqa idolo elifanele ku-squat. Lungisa umlenze wesokudla njengoba uphakamisa umlenze wesokunxele ngamasentimitha ambalwa ukusuka phansi. Gcina u-hip, amadolo, nezinyawo ekuvumelaneni futhi ubheke phambili ekamelweni.
Ukubuyela / Ukusetha / Ubude : amasekhondi angu-30-60 ohlangothini ngalunye
Shintsha ukujula: Isikwele esincane ngangokunokwenzeka, gcina umlenze uphakamise sonke isikhathi.
Oblique Ab Sweeps
Hlala ngemilenze ugobile, ubuyele ngqo, izingalo zivuliwe ngqo phambi kwakho. Vumelanisa i-abs futhi ujezise ingalo yangakwesokudla phansi nangemva kwakho ekuhambeni kwembuthano, ubeke isibindi emuva kwamasentimitha ambalwa. Hlala phezulu bese uphinda ngaphesheya.
Ukubuyela / Ukusetha / Ubude : amasekhondi angu-30-60
Shintsha ukuqina: Hlala phezulu ukuze unciphise amandla, gcina izingalo zigobile