Lo msebenzi wokujikeleza ekamu webhokisi usebenza umzimba wakho wonke nge-cardio, umzimba ophansi, umzimba ophezulu kanye nokuzivocavoca umzimba. Ngeke udinga noma yimiphi imishini, okwenza lokhu kube ukuqeqeshwa okuphelele kwezikhala ezincane, ukuzivocavoca kokuhamba noma noma ubani ofuna umsebenzi wokusekela inselele usebenzisa isisindo somzimba wakhe siqu.
Ukuqapha
Bheka udokotela wakho uma kukhona ukulimala, izifo noma ezinye izimo zezokwelapha.
Izinto ezidingekayo
Akukho
Kanjani
- Yenza izivivinyo esifundeni ngasinye, emva kokunye, ngokuphumula okuncane phakathi kokudinga
- Gcwalisa isethi eyodwa yesifunda ngasinye ukuze usebenze isikhathi esifushane, noma uphinde ujikeleze isifunda ngasinye isikhathi eside sokusebenza
- Shintsha ngokwezinga lakho lokuzivocavoca bese usuka noma yikuphi ukuzivocavoca okubangela ubuhlungu noma ukungakhululeki
- Sip amanzi kuwo wonke umsebenzi. Uma ushathele, hamba endaweni (ungayeki ukuhamba)
- Qapha amandla akho - I- RPE yakho kufanele ibe phakathi kuka-5-9.
1 - Isifunda 1: Ukufudumala - Uhlangothi Lunge nezikhali ze-Windmill
Ama-windmills
Hamba ngemilenze ebanzi, izingalo ziqonde ngqo ezinhlangothini futhi zifane nephansi. Bhonqa idolo langakwesokudla elangeni elihlangothini bese uletha ingalo yesobunxele phansi phansi. Phinda ngakolunye uhlangothi, uphaphule uhlangothi ngalunye futhi ubeke ingalo ephikisanayo ngezinyawo. Ngokusheshisa kwakho nokuhamba kwakho okuphansi, kunzima nakakhulu. Phinda amaminithi amabili
2 - ama-Burpe
Ama-Burpe
Squat bese ubeke izandla zakho phansi. Enyakatho yokuqhuma, gxuma izinyawo emuva endaweni yokucindezela. Gwema izinyawo emuva phakathi kwezandla uphinde ume. Qedela u-16 ukubuyela emuva. Uma usuqala ukufudumala, ungahamba ngezinyawo esikhundleni sokugxuma. Uma ufuna ijusi elingaphezulu, engeza ukuqaqa ekugcineni kwempendulo ngayinye.
3 - Amangwenya angaphambili nangemuva - Awukho isisindo
Amangqamuzana angaphambili nangemuva - Akunanisindo
Ungabamba izinsimbi zomsebenzi uma unayo. Uma kungenjalo, awudingi isisindo salokhu ukuze usebenze ngempela ezinqulwini zakho , glutes kanye namathanga . Hamba umlenze wesokunxele ungene emgodini. Phindela emuva ukuze uqale, uphakamise ibanga elingakwesokunxele ukuze uqede izinga. Thatha umlenze ofanayo emuva endaweni ehlanekezela futhi ususe izinzwane ukuze ubuyele ukuqala. Phinda u-10 uphinde uguqule izinhlangothi.
4 - I-Triceps Idizayini
I-triceps i-Dips
Hlala esihlalweni noma ebhentshini kanye nokulinganisela ezandleni zakho, ugcine izinkalo zakho eduze kwesihlalo. Bend the elbows futhi ephansi, ugcine amahlombe phansi kuze izimbambo zisezinyuka ezingu-90. Push up uphinde uphinde uvuselele ama-15-25.
5 - Amapulangwe Ohlangothini Ngomlenze Uphakamisa
Amapulangwe Eceleni Ngomlenze Uphakamisa
Hlala, uphumule engxenyeni yesobunxele kanye ne-hip yangakwesokunxele ngamadolo ogobile, izintambo, amadolo nezinyawo. Thatha ingalo engakwesokudla ngqo noma ubeke isandla sokunene phansi phambi kwakho ngokulinganisela futhi usebenzise, uma kudingeka. Cindezela ku-forearm bese ucindezela ama-oblique ukuze uphakamise izinyathelo emgqeni. Ngesikhathi esifanayo niphakamise umlenze wesokudla ngamasentimitha ambalwa, ugxile egangeni langaphandle. Bamba kafushane, wehlisa umlenze bese ubuyela phansi phansi, uthinta nje umbhede ngaphambi kokuphakamisa izintambo. Phinda imizuzwana engu-30 ohlangothini ngalunye.
Phinda ujikeleze noma uqhubekele esiteshini esilandelayo
6 - Isijikelezo sesi-2: i-Squat ne-Kicks
Izikwele ezinezikhawu
Ngaphansi kwe-squat futhi, njengoba ucindezela, phuma ngomlenze wesokudla. Phinda, uhlakaze bese ukhahlela ngomlenze wesokunxele. Qhubeka ukushintshanisa izikwele bese ukhahlela iminithi elingu-1.
I-7 - I-Pulsing Chair Squats
I-Pulsing Chair Squat
Beka isihlalo ngemuva kwakho futhi ume phambi kwawo. Gcina i-abs ingenwe futhi iqine njengoba uguqa ngamadolo bese uhlehla kancane esihlalweni. Uma nje uthinta isihlalo, yenza ama-squats angu-4 ahlasela, ekhuphuka nje kuphela. Hamba yonke indlela uphinde uphinde uphinde uphinde ubuyele emuva.
8 - Izimpukane Zamahlumela Emuva
I-Fly Delt Fly
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 amasentimitha ambalwa bese uphakamisa phezulu kuze kube sezingeni lehlombe. Phinda u-16 amapulisi, uphinde uphinde uphinde.
9 - I-Ski Abs
Ski Abs
Qala endaweni yeplanki bese uqaqa izinyawo ukuze ufike ehlombe elingakwesokunxele, ufike ngamadolo ugobile nezinyawo ngemuva kwesokunxele. Gwema izinyawo emuva eplanini bese ugoqa izinyawo ngakwesokudla, ufike ngamadolo ugobile nezinyawo ngemuva kwesokunene. Qhubeka nokugxuma ngaphakathi nangaphandle kusukela ohlangothini kuya kwesinye imizuzwana engu-40.
Phinda ujikeleze noma uqhubekele esiteshini esilandelayo
10 - Isikwele 3: AmaJack Plyo
I-Plyo Jacks
Qala ngezinyawo ndawonye bese uqaqa phezulu, uthatha izinyawo waya ohlangothini ngenkathi ujikeleza izingalo phezulu bese uhlala endaweni e-squat. Hamba uphinde uphinde ubuyele izinyawo ndawonye, ujikeleze izingalo emuva. Lokhu kufana ne-jack jumping kancane, kodwa sebenzisa ngempela amandla lapho uphuthuma phezulu. Phinda imizuzwana engu-60.
11 - I-Squent Over Squat ne-Leg Lifts
I-Bent Over Squats ne-Leg Lifts
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 umlenze, amadolo nezinyawo ekuqondeni futhi ubheke phambili ekamelweni. Phinda u-12 uphinde uguqule izinhlangothi
12 - i-Divebomber Pushups
I-Divebomber Pushups
Qala ngaphakathi kwe-v upside bese ugoba izintambo, udilika phansi phansi. Hamba umzimba phambili bese ucindezelezela inja phezulu. Hamba emuva ukuze uqale uphinde uphinde uphinde uphinde uqhubeke no-8-12.
13 - I-Oblique One Arm Sweep
I-Oblique One Arm Sweep
Hlala ngemilenze ugobile, ubuyele ngqo, izingalo zivuliwe ngqo phambi kwakho. Hlala emuva lapho uzwa khona isivumelwano sakho se-abs, kodwa ugweme ukugoqa noma ukucindezela emuva. Vumelanisa i-abs futhi ujezise ingalo yangakwesokudla phansi nangemva kwakho ekuhambeni kwembuthano, ubeke isibindi emuva kwamasentimitha ambalwa. Hlala uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde ubuyele emuva.
Phinda ujikeleze noma uqhubekele esiteshini esilandelayo
14 - Isifunda 4: Plyo Lunge
I-Plyo Lunges
Qala endaweni ehlelekile futhi uqhube phezulu, uguqule izinyawo emoyeni, ufike ngezinye izinyawo phambili phambili. Phinda imizuzwana engu-30, phumula futhi uyenze imizuzwana engu-30 ngaphezulu.
15 - Emhlabeni wonke
Emhlabeni Lunges Lunges
Hamba phambili ngonyawo lwesobunxele bese ungena emgodini, ugcina idolo langaphambili ngemuva kwezwane. Phindela emuva futhi ngokushesha uye kwesokunxele ungene ku-squat (noma uhlangothi oluhlangothini). Hamba emuva bese uthatha inyawo lesokunxele emuva endaweni ehlanekezelayo. Buyela ukuze uqale uphinde uphinde uphinde uphinde uphinde uphinde uguqule imilenze.
16 - Pushups
Ukujima
Ngena esimweni sokubamba, emadolweni noma ezinzwaneni, ungenayo futhi uphinde uphawule. Hlanganisa izigqoko nomzimba ophansi phansi kuze kube yilapho ama-elbows angama-angles angu-90 degree. Phinda uphinde uphinde uphinde uphinde uqhubeke kabusha.
17 - Pushup kuya Plank Side
Pushup kuya Plank Side
Qala endaweni yokubamba, ezandleni nasezinzwaneni (noma ezandleni nasemadolweni, uma uguqula). Yenza i-pushup futhi, njengoba ufika, ujikeleze ngakwesobunxele, uthathe ingalo yesobunxele ngokuqondile uphendule ophahleni uphinde ujikeleze izinyawo endaweni ehambile. Phinda, ushintshela kolunye uhlangothi ukubuyela emuva kwe-16.