Ukuzivocavoca umzimba umzimba wonke kuhlose amandla, ibhalansi, nokuzinza ngokugxila kokuzivocavoca kwendabuko kanye nokunyakaza okungafani, okuyinto evame kanzima ukuyiqeda.
Ukuqapha: Bheka udokotela wakho uma unezifo, ukulimala noma ezinye izimo zezokwelapha.
Izinto ezidingekayo kulo msebenzi
Ibhola lokuzivocavoca , ibhola lemithi , ukumelana nebhande kanye nama- dumbbells ahlukahlukene
Indlela Yokwenza Amandla Ephelele Yomzimba, Ukulinganisela Nokuzinza Ukusebenza
- Ukufudumala nge-5-10 imizuzu ye-cardio
- Yenza ukuvivinya umzimba ku-superset ngayinye, ukushintsha ukuvivinya umzimba ngalunye kwezingxenye ezingu-3 ze-16 reps.
- Ukuphumula amasekhondi angu-30-60 phakathi kwamaqoqo.
- Ngomsebenzi omfishane, yenza ama-1-2 we-block ngayinye yokuzivocavoca.
- Shintsha ngokwezinga lakho lokuzivocavoca futhi ugweme noma yikuphi ukuzivocavoca okubangela ubuhlungu noma ukungakhululeki
1 - I-Superset 1: Qala nge-Lunges Side
Ukufudumala ngamaphaphu ukusuka kolunye uhlangothi kuya ehlangothini, uhlezi emuva esithende futhi uguqa emadolweni. Phinda u-16 reps (1 rep ihlanganisa izinhlangothi zombili kwesokudla nangakwesobunxele)
2 - Superset 1: Side Side kuya Lunga nge Med Ball
Ohlangothini Ohlangothini Lunge noMed Ball
Bamba ibhola lomuthi noma isisindo (8-10 lbs) bese uhlala uhlangothi oluhlangothini olulodwa, uthatha ibhola lomuthi phansi phansi emzimbeni ngamunye. Gcina isisindo sakho ezithende futhi uhlanganyele i-abs ukuvikela emuva okuphansi. Phinda u-16 ubuyekeze.
Phinda i-Superset 1 yezingu-3
3 - Superset 2: Qala nge-Plie Squats kanye Leg Press
Bamba izisindo ezinzima emathangeni angenhla bese uthatha imilenze evulekile, izinzwane ziphuma cishe nge-degree-45 degree. Ngaphansi kwe- squat , ugcine amadolo akho ngokuvumelana nezinzwani. Cindezela ezithende ukuze ume futhi uphinde uphinde uvuselele.
4 - Superset 2: Umlenze Cindezela ibhola
Omunye-Umlenze Cindezela kuBhola
Qala endaweni yokugxila ebholeni, amadolo aguqe futhi ubambelele odongeni ngokulinganisela. Phendulela umlenze wesokunxele phambi kwakho, isithende phansi bese ushaya isithende sesinyawo sokunene ukuze uphonse ibhola. Yehla futhi uphinde uphinde ubuyele emuva emlenzeni ngamunye.
Phinda i-Superset 2 yamaqoqo amathathu
5 - Superset 3: Qala nge Squats
Cindezela ibhola lomuthi phakathi kwamadolo njengoba wenza ama-squats angu-16, ubeka isisindo ezithende.
6 - Superset 3: Squats One-Legged Squats
Beka ibhola yokuzivocavoca ngemuva kwe-back your back on the wall. Phakamisa unyawo olungakwesokunxele ngamasentimitha ambalwa ukusuka emhlabathini bese ungena ngaphansi kwe- squat . Phonsa isithende ukuma uphinde uphinde uphinde ubuyele emuva emlenzeni ngamunye. Engeza izisindo ngokwengeziwe uma ngabe ufisa.
Phinda i-Superset 3 yamaqoqo amathathu.
7 - Superset 4: Qala nge Isinyathelo Squats
Vula ibhande lokumelana ngaphansi kwezinyawo nesinyathelo ngaphesheya kwe- squat , ugcine ukungezwani ebhodini. Hamba izinyawo emuva ndawonye uma usukuma bese uphinda isethi 1 yezinyathelo ezingu-8 ngakwesokudla nezinyathelo ezingu-8 ngakwesobunxele.
8 - I-Superset 4: Ukufa Okukodwa Okumangele
Thatha unyawo olulodwa ngemuva kwakho, uphumule onyaweni bese ubamba isisindo esinzima ezandleni zombili. Ithiphu kusuka ezinkalweni bese ugcina umhlane phansi njengoba usinciphisa isisindo bese uphakamisa umlenze ongemuva kuze kube khona umugqa oqondile kusuka ekuphulukeleni kuya ekhanda. Yehla futhi uphinde uphinde uphinde u-16 uqale ngaphambi kokushintsha izinhlangothi.
Phinda i-Superset 4 yezingcezu ezingu-3.
9 - Superset 5: Qala nge Pullovers
Themba endaweni yebhuloho ebhola ebambe isisindo esinzima ezandleni zombili. Njengoba izikhali ziqonde ngqo (ukugoba kancane kancane), kancane kancane wehlisa isisindo phezu kwekhanda, uhambe kuphela ngokuvumelana nezimo zakho ezivumelanisa nezimo. Cindezela emuva ukuze udonsa isisindo uphinde uphinde uphinde ubuyele emuva.
10 - Superset 5: Dumbbell Rows
Hamba ngezinyawo ngakwesokunxele ngesinyathelo nesandla sobunxele entanyeni eliphezulu ukuze uthole ukusekelwa. Bendlela ngesisindo esinzima ngakwesokunene bese ugoba i-elbow, ugoqa ingalo kuze kube sezingeni elincane. Phindela emuva bese uphinda u-16 uphinde ubuyele engalweni ngayinye.
Phinda i-Superset 5 yezinqola ezingu-3.
11 - I-Pushups
Yenza amasethi ama-3 we- pushups angu-16 ebhola noma phansi.
12 - I-Superset 6: Qala nge-Lateral Raise
I-Bent-arm Lateral iphakamisa
Hlala kwibhola enesisindo esiphakathi nezinsimbi ezigobile. Phakamisa izingalo ezihlangothini, uzikhuphukise emazingeni ehlombe ngenkathi ugcina izintambo zigobile. Yehla bese uphinde ubuyele emuva ezingu-16.
13 - Superset 6: Ukuphuma Delt Ukuphakama
Gcina isisindo ngakwesobunxele bese uguqa, ugcine umhlane wangasese futhi ungenayo. Ukugcina ukugoba okuncane kuhlangothini, phakamisa ingalo ngqo kuya ehlombe. Phindela emuva bese uphinda u-16 uphinde ubuyele engalweni ngayinye.
Phinda i-Superset 6 yamaqoqo amathathu.
14 - Superset 7: Qala nge Triceps Pushups
Beka ibhola ngaphansi kwamathanga aphezulu bese ubeka izandla ngesimo esincane phansi. Esikhathini sokunyakaza kwe-saw, phonsa ama-elbows bese uhlehlisa ube yi- pushup , ugcine umzimba uqonde. Phinda uphinde uphinde uphinde uphinde uqhubeke kabusha.
15 - Superset 7: Ama-Curls omemezeli
Hlala ngokumelene nebhola bese ubamba izinsimbi eziphakathi nezinsimbi ezixhaswe ebhola. Nciphisa izisindo phansi bese uzibuyisela emuva kwi-curl ukuze u-16 uphinde uhambe.
Phinda i-Superset 7 yamaqoqo amathathu.