Lezi zivivinyo ziyizibonelo zokuhamba ungazama ukusebenzisa i-Balance Ball Resistance Kit, uchungechunge lwezintambo ezihambisana nebhola lakho linikeza amaqembu amabili ukumelana nokuqeqeshwa kwamandla . Ukuba nezibopho ezihambisana nebhola kuvumela izinhlobo ezahlukene zokuzivocavoca ezingekho isidingo sokunamathiselwa komnyango noma ezinye izinto ezengeziwe ezidingekayo ukuze umsebenzi webhande. Ukuze uthole imiyalelo nemihlahlandlela, sicela ubheke ngezansi.
1 - I-Press Chest
Themba ebhokisini ngezibopho ezihlangothini. Roll phambili bese ucindezela u-butt ukuze ugcine izinyathelo. Bamba phezu kwezibambo bese ucindezela izingalo phezulu nangaphezulu kwesifuba sakho. Bend ama-elbows ukuze wehlise phansi (ungahambi ngaphansi kwamahlombe).
2 - Ukuhlala Row
Vhola ibhola ngokumelene nodonga ngamabhande ohlangothini. Vula izinyawo ngokumelene nebhola ngamadolo aguqe futhi uhlale phezulu, uphethe ngezandla zombili. Ukugcina i-torso iqondile futhi ingabambiswanga, faka amahlombe ndawonye uma ugoba izintambo, uzidonsa nje ngemuva kwesibindi. Ukukhululwa nokuphinda, ukugcina imilenze isebenza ukuze ibhola lingadluli.
3 - Row High
Esikhundleni esifanayo njengoHlelo Oluhleliwe, qala ngezikhali ngqo phambi, izintende zibheke phansi. Cindezela amahlombe ndawonye uma uphonsa izingalo, ama-elbows athambekele emazingeni angu-90 futhi ahambisana phansi. Hamba ama-elbows kuze kube yilapho usanda kudlula umsizi (gcina amahlombe phansi) bese ukhulula ukuqala.
4 - Phindela emuva
Esikhundleni esifanayo njengeNdawo Ephakeme, qala ngezikhali ezihambisanayo, izintende zibhekene nazo. Ukugcina izimbambo zigobile kancane futhi zibeke esimweni esinqunyiwe, vula izingalo ezihlangothini (ungadluleli ezingeni lehlombe), ucindezele amahlombe amahlaya ndawonye. Kungase kudingeke ulungise ukungezwani kwezingoma kulolu hlelo.
5 - I-Overhead Press
Hlala ebhola ngezinsimbi ngakwesinye icala. Gcina i-abs ingabambisanga futhi ibambe izingodo, ulethe izandla phezulu emahlombe akho. Ukuhlala ubude, cindezela izingalo phezulu nangaphezulu kwekhanda lakho. Phindela emuva ukuze uqale futhi uphinde.
6 - Ngaphambi kokuphakamisa
Vula ibhola ukuze elinye lamabhande wokumelana lingaphansi kwakho. Thatha isibambo futhi, ugcine uhlangothi oluqondile, uphakamise ingalo ngqo phambi kwakho ukuze uphathe izinga. Yehlisa bese uphinda wonke ama-reps bese ushintsha izingalo.
7 - thola ukukhuliswa
Yiba ibhola endaweni efana neyokuphakamisa phambili, kodwa udonsa ibhande ngemuva ngemuva kwekhanda lakho. Gamba isibambo esandleni sokunene, i-elbow igobile kuma-degrees angu-90 (isundu sakho kufanele sibhekane futhi sibe ngemuva kwekhanda lakho). Vumelanisa i- triceps ukuze ucindezele ingalo ngokuqondile, ugcine i-elbow endaweni ehleliwe. Yehlisa bese uphinda wonke ama-reps ngaphambi kokushintsha izinhlangothi.
8 - Amakhanda we-Bicep
Njengoba ibhola libheke odongeni nasemaceleni ohlangothini olulodwa, lilale phansi phansi izinyawo zigibela ibhola. Ukubamba izingxenyana, i-curl iphakanyise emahlombe (ngaphandle kokuvumela izimbongolo ziphumule noma ziqhube phansi). Khulula futhi uphinde. Ngebunzima obangeziwe, ubeke izithende ebhokisini bese uhamba nomzimba wakho endaweni yebhuloho .
9 - Izikwele
Beka izinyawo zakho ezihlangothini zamabhande wokumelana futhi welule ibhola uze uphumule ngemuva kwakho. Qaphela lapha kulula ukulahla ibhola! Hamba izinyawo kancane bese ungena e-squat, usebenzisa umzimba wakho ukubamba ibhola endaweni. Cindezela isipele ukuze uqale uphinde uphinde.
10 - Side Leg Lift
Lie eceleni kwebhola ngebhola elilodwa lokumelana ngaphansi kwebhola bese uvela eceleni. Beka inyawo eliphezulu ngaphakathi kwesibambo bese ulula umlenze. Ngaphandle kokuwa phansi komzimba ophezulu, phakamisa umlenze ophezulu ngamasentimitha ambalwa ukusuka phansi ekuphakameni komlenze. Ngaphansi (ngaphandle kokuphumula phansi) futhi uphinde uzenzele wonke ama-reps ngaphambi kokushintsha izinhlangothi.
11 - Ukukhwabanisa Kwemigomo
Esikhundleni esifanayo njenge-Leg Lift ngezinyawo ngaphakathi kwesibambo, vele uvule ulala phansi ubheke ibhola. Phonsa umlenze ngqo emuva kuze kube neveli ngezinkalo. Yehlisa bese uphinda wonke ama-reps ngaphambi kokushintsha imilenze.
12 - 100
Beka izinyawo zakho phansi kwezingwegwe ze-band ukumelana bese ubamba izibambo. Ukucindezela ibhola ngezinyawo zakho, uqondise imilenze kanye nezingalo eziqondile ukuze ziqhubekele phansi. Gcoba ikhanda namahlombe angaphezulu emgqeni bese uphonsela izingalo izikhathi ezingu-100 (inhaling for 5 impuls and exhaling for 5 pulses). Ngempela ucindezela ibhola noma uzolilahleka!
Imihlahlandlela kanye namathiphu:
- Yenza konke ukuzivocavoca umzimba wokuzivocavoca umzimba wonke noma uhlukanise umkhuba ophezulu noma ophansi
- Abaqalayo, yenza isethi esisodwa se-12-16 reps yokuzivocavoca ngalunye, ukweqa izinyathelo ezinzima (njengama-100)
- Okuphakathi / Okuthuthukisiwe, yenza ama-1-3 amasethi we-10-15 reps womsebenzi ngamunye
- Ukuze uthole amaqembu amakhulu ama-muscle (afana nesifuba nangemuva) akha izinkinga ezingaphezu kwezibopho ngokuzihambisa emigodini eduze kwebhola.
- Hlela njalo ibhola ngokumelene nento ukusiza ukuyilawula. Njengoba uqina, ungasusa ibhola ukuze ungeze amandla.
- Uma udinga ukukhathazeka okuningi kuma-bands, ungawagoqa ngezandla zakho uze ube nengcindezi oyidingayo
- Vumelana ne-cardio ngaphambi kokuzivocavoca
- Hlola nodokotela wakho uma ungakaze usebenzise ngaphambili noma ube nezimo zezokwelapha noma ukulimala