Lokhu kuhilela kuhilela ukuqhuma izivivinyo ezibhekene neziqu, izithanga zangaphandle, isifuba, amahlombe, kanye ne- triceps . Okunye lokhu okuvezwayo ne- Pull Workout , okuhloswe ngokubheka izintambo, ama-hamstrings, emuva, nama-biceps ukukhomba yonke imisipha yomzimba.
Ukuqapha
Bheka udokotela wakho ngaphambi kokuzama lokhu okusemandleni uma kukhona ukulimala, izifo noma ezinye izimo.
Izinto ezidingekayo
Ama-dumbbells ahlukahlukene, ibhola lokuzivocavoca
Kanjani
- Ukufudumala nge-cardio embalwa yokukhanya noma ngokwenza isethi efudumele yohlelo ngalunye ngesisindo esincane.
- Yenza umsebenzi ngamunye ngezinsimbi ezingu-1-3, uphumule imizuzwana engu-30-60 phakathi noma wenze umshini wokufometha ngesakhiwo, wenze umsebenzi ngamunye emva komunye uphinde uphinde ujikeleze izikhathi ezingu-1-3
- Khumbula ukusebenzisa isisindo esanele ukuthi ungakwazi kuphela ukugcwalisa kabusha ama-reps oyifunayo.
Izikwele
Hamba ngezinyawo uhlangothi lwe-shoulder-width ngaphandle, ubambe ama-dumbbell phezu kwamahlombe noma ezinhlangothini zakho. Amadolo okugoba bese wehla ngaphakathi kwe-squat ngangokunokwenzeka, uqinisekise ukuthi amadolo akho awahambanga ngezwanezwane zakho. Gcwalisa izithende nezintambo ukuze ume bese uphinda.
Ukubuyela / Ukusetha / Ubude
12-16
Phinda izikhathi ezingu-1-3
Vula ama-Lunges
Hamba ngezinyawo ndawonye, izinsimbi ezandleni. Phindela emuva ngezinyawo ezintathu ngezinyawo ezinyaweni bese uguqa ngamadolo abe ngendwangu, ugcine amadolo emagumbini angu-90 degree kanye namadolo angaphambili ngemuva kwezwane. Phonsa izithende ukuze uphakamise phezulu, uphinde uvuse unyawo ukuze uqale. Phinda ngenombolo ye-reps bese ushintsha imilenze.
Ukubuyela / Ukusetha / Ubude
12-16
Phinda izikhathi ezingu-1-3
Izandiso Zezinyathelo Ezithuthukile kuBhola
Themba ibhola elisekela ikhanda namahlombe, izinqulu ziphakanyiswe endaweni yebhuloho. Ukwandisa umlenze wesokudla kuze kube yilapho idolo liqondile (ligcine ilanga ngegceke langakwesobunxele), phansi futhi uphindele wonke ama-reps ngaphambi kokushintsha izinhlangothi. Ukuze kube lula ukuhlala ebhola noma esihlalweni.
Ukubuyela / Ukusetha / Ubude
12-16.
Phinda izikhathi ezingu-1-3
Umthamo we-Leg Lift Outer
Lie eceleni kwebhola nge-torso esekelwe futhi umlenze ophansi ugobile phansi. Bamba isisindo esincane emathangeni angaphandle emlenzeni ophezulu (ngokuzithandela) uphakamise umlenze ngamasentimitha ambalwa, ugcine u-hip, idolo, ne-ankle lihambisana futhi libheke phambili.
Ukubuyela / Ukusetha / Ubude
12-16
Phinda ukuzivocavoca izikhathi ezingu-1-3
Ukujima
Ngena endaweni ye-pushup (ngamadolo noma izinzwani) futhi ugcine ungenakho njengoba ugoba izintambo bese uhlehla phansi phansi ngesitezi esilandelayo. Phinda uphinde uphinde uphinde.
Ukubuyela / Ukusetha / Ubude
12-16
Phinda izikhathi ezingu-1-3
Amacindezelo Esigubhu Esigabeni
Themba ebhokisini noma ebhentshini ngekhanda nentamo esekelwe. Qala ngezinsimbi eziqonde ngqo esifubeni. Bend the elbows kanye izingalo ezingezansi akukho ephansi kunamahlombe, izibopho ngqo. Phindela emuva ukuze uqale futhi uphinde.
Ukubuyela / Ukusetha / Ubude
12-16
Phinda izikhathi ezingu-1-3
I-Press Press
Hlala kwibhola noma ume bese uqala ngokuletha izisindo phezulu ngasezindlebe, izintende zibheke ngaphandle. Vumelanisa amahlombe ukuba uqhube izisindo ngokuqondile futhi phambili phambili (kufanele uzibone ngaphandle kwekhoneni iso lakho). Yehlisa emuva ezingeni lamahlombe bese uphinda.
Ukubuyela / Ukusetha / Ubude
12-16
Phinda izikhathi ezingu-1-3
Ukuphakama Ngaphambili
Bamba izisindo phambi kwamathanga futhi uphakamise izingalo ngqo kuze kube sezingeni lehlombe, ubambe kancane kancane. Yehlisa bese uphinda.
Ukubuyela / Ukusetha / Ubude
12-16
Phinda izikhathi ezingu-1-3
Triceps Kickbacks
Hamba ngezinyawo uhlangothi lwe-hip-width futhi u-tip uphambili kusukela ezinkalweni, ubuyele emuva futhi ungabikho kuze kube yilapho isihluthulelo sakho sibheke phansi (noma ngaphezulu uma kubuhlungu emuva noma izintambo zakho ziqinile). Qala ngama-elbows ugobile futhi uhanjiswe ukuze ubambe inhlanzi. Qinisekisa i-triceps bese uqondisa i-elbow, uletha izinto eziphakeme emva kwakho. Yehlisa bese uphinda.
Ukubuyela / Ukusetha / Ubude
12-16
Phinda izikhathi ezingu-1-3
I-One-Arm Triceps i-Pushups
Lala phansi ngakwesobunxele, 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 ngaphambi kokushintsha izinhlangothi.
Ukubuyela / Ukusetha / Ubude
12-16
Phinda izikhathi ezingu-1-3