Kungakhathaliseki ukuthi uhamba , usebenza ekhaya noma kusabelomali , amaqembu wokumelana iyithuluzi eliphelele ukuhlangabezana nezidingo zakho.
Lokhu kuqhutshwa kweqembu lokumelana kuhle kakhulu kwabaqalayo, izivivinya eziphakathi futhi eziphambili futhi kufaka izinyathelo ezihlukahlukene zomzimba wonke usebenzisa ibhande lokumelana.
Lo msebenzi ugxila kakhulu ekukhuthazeleni, ngakho-ke lungisa isimo sakho sesikhundla noma isikhundla somzimba wakho ukuze uthole ukuhlukunyezwa okukhulu kokunyakaza ngalunye. Uma kunomuzwa wokuthi kulula kakhulu, zama ukusebenzisa ibhande elinzima ngokwengeziwe.
Kanjani
- I-Beg / Ephakathi : Yenza amaqoqo amabili-16 aphinde asebenzise izinhlobonhlobo zamaqembu, izikhathi ezingu-2-3 ngesonto okungenani usuku olulodwa lokuphumula phakathi kokusebenza.
- Okuthuthukisiwe : Yenza amaqoqo amathathu noma ngaphezulu angu-16 aphinde asebenzise izinhlobonhlobo zamaqembu izikhathi ezingu-2-3 ngesonto okungenani usuku olulodwa lokuphumula phakathi kokusebenza.
1 - I-One Arm Chest Press
I-One Arm Chest Press
Gcoba ibhande eduze kwezinto eziqinile ngemuva kwakho ezingeni lesifuba bese uthayipha isibambo esisodwa ngomunye ukudonsa ukuze ibhande liboshwe ngemuva kwakho. Bamba ibhande ngakwesokunene, ibhande ngaphansi kwe-armpit uphinde ungene emzimbeni. Qala nge-elbow egobile kuma-degrees angu-90, i-frontarm efana nephansi.
Cindezela ingalo yangakwesokudla bese uyibuyisela emuva kuze kube sezingeni le-torso, ukugcina ukuhamba kancane futhi kulawulwa. Qedela u-16 uphinde uphinde uphinde uphinde uphinde ubheke ngaphesheya.
2 - One Arm Chest Fly
I-One-Arm Chest Fly
Namathisela ibhande entweni eqinile ekuphakameni kwamapulangwe (ukuma noma ukuhlala). Bamba isibambo ngakwesokunene bese ugoqa loop ezungeze isandla ukwandisa ukungezwani uma kudingeka. Ukugcina ingalo eqondile (i-elbow kancane egobile) emazingeni ehlombe, uvumelanise isifuba ukuletha ingalo phakathi kwesifuba.
Phinda u-16 uphinde uguqule izinhlangothi.
3 - Ukuphikisa ama-Pushups
Ukuphikisa ama-Pushups
Emadolweni noma ezinzwani, gqoka ibhande phezu komhlane wakho, ubambe emaphethelweni ngezandla zombili flat phansi.
Kungase kudingeke wenze izingodo eziningana zebhendi ukwandisa ukungezwani kwalolu hlelo.
Ukugcina ukungezwani ebhentshini, ukugoba izingxube zibe yi-pushup. Phinda uphinde uphinde uphinde uphinde uqhubeke kabusha.
4 - Amabhande amaLunge
Ukumelana neBhanti Lunge ngeMigqa
Namathisela ibhande mayelana nokuphakama kwesifuba phambi kwakho futhi ubambe izibopho ezandleni zombili, uhambe kude nehange kuze kube khona ukungezwani ebhentshini.
Thatha umlenze wesokudla emuva emgodini ngenkathi ugoqa ingalo yakho yangakwesokudla ulandele.
Letha idolo elifanele futhi manje uphonsa ingalo yesokunxele emuva emgqeni. Qhubeka nemigqa kanye nemigqa ehlukile ye-reps engu-16 bese ushintsha izinhlangothi.
5 - Izimpukane Zemuva Ezingemuva ngeSlides Slides
I-Fly Delt Fly
Beka ipuleti yamaphepha, ithawula noma i-Discliding Gliding ngaphansi kwesinyawo sokunene ngenkathi ubambe iqhaza elinamandla ezandleni zombili. Kungase kudingeke ulungise isimo sakho sandla ukuze ukwandise noma unciphise ukungezwani.
Ngenkathi ushayela unyawo olungakwesokudla emuva emgodini ohamba phambili , vula izingalo ezihlangothini, ucindezela amahlombe. Slayida unyawo futhi uphinde uphinde uqhubeke kabusha ezinhlangothini zombili.
6 - Izimpukane Zezimpi Ezisemuva
Izimpukane Zezimpi Ezisemuva
Ngezandla namadolo, ubambe uhlangothi olulodwa lwebhande ngakwesokunene bese ubamba olunye uhlangothi ngesandla sobunxele. Gcina isandla sokunene endaweni lapho uphakamisa ingalo engakwesokunxele kuze kufike ezingeni lehlombe eliholayo nge-elbow bese ucindezela emuva nangenhlombe. Lungisa ukubekwa kwesandla ukukhulisa noma ukunciphisa ukungezwani. Phinda u-16 ubuyele ezinhlangothini zombili.
7 - Isinyathelo Isinyathelo Phambili Cindezela
Side Step Squat nge Overhead Press
Faka ibhande ngaphansi kwezinyawo zombili (uzodinga ibhande elikhanyayo lapha) futhi ubambe izibambo ezandleni zombili nje kwamahlombe, ama-elbows bent.
Hamba uye ngakwesokudla ungene ku-squat futhi, njengoba uhamba ngezinyawo ndawonye, cindezela izingalo ezingaphezulu. Qhubekani u-8 ubuye ohlangothini olulodwa futhi u-8 uphinde ufike kwenye.
8 - I-Triceps Ukukhahlazeka
Triceps Kickbacks
Ngensimbi ngaphansi kwezinyawo zombili, u-tip kusukela ezinqulwini kuze kube yilapho emuva kuhamba phansi futhi kufana nesitezi.
Kungase kudingeke ukuthi ugibele ibhande ezungeze izandla zakho ukuze uthole izinkinga eziningi lapha.
Hlanganisa ama-elbows bese uwadonsa kuze kube sezingeni elincane. Zigcine lapho ngaphandle kokuzihambisa futhi manje wandisa izikhali ngemuva kwakho, ucindezela i-triceps.
Yehlisa emuva kancane futhi uphinde uphindze uphinde uqhubeke.
I-9 - I-Biceps Curl
Amakhekhe we-Bicep
Hlala ebhentshini bese ubamba izintende ezibheke ngaphandle. Ukugcina i-abs kanye namadolo igobile kancane, ukugoba izingalo bese uletha izintende ezibhekene namahlombe endaweni ye-bicep curl. Izikhundla ezinyawo zibanzi ngokucindezela okuningi. Buyela ekuqaleni futhi uphinde uphinde uphinde uvuselelwe.
I-10 - Ukuphikisana kwama-Squats Band
Izikwele
Yima phezu kwebhande ngezinyawo ezinhlangothini-ububanzi ngaphandle, ugcine ukungezwani ebhodini ngokubamba i-curl-bicep curl.
Ngaphansi kwe-squat, ugcine amadolo ngemuva kwezinzwane, bese udonsa ebhenini ukuze ungeze ukungezwani. Buyela ekuqaleni futhi uphinde uphinde uphinde uvuselelwe.
Kulula kakhulu? Engeza ama-puls amancane angu-8 phansi kwe-squat ngayinye.
11 - Amapayipi ama-Resistance Band
Ama-lunges
Hamba ngomlenze wesokudla phambili, umlenze wesobunxele emuva futhi ibhande libekwe ngaphansi kwesigxane sokunene.
Ukugcina ukuhlukumeza ebhentshini ngokugoqa izintambo, ezansi zibe mhlaka kuze kube ngamadolo womabili angama-90 degrees, idolo langaphambili ngemuva kwezwane. Buyela ekuqaleni futhi uphinde uphinde uphinde uphinde ubuyele eceleni.
12 - Ukumelana neBut Butt Blaster
I-Butt Blaster
Thola ezandleni zakho namadolo bese ugoqa ibhande lokumelana eduze nomlenze ongakwesokudla. Bamba izibambo esandleni ngasinye bese uqala ukuhamba ngesigqoko esifanele sokuguqa futhi uguqule unyawo ngenkathi ukwandisa umlenze wesokudla emuva ngqo, ucindezela ugesi.
Phindela emuva bese uphinda uphinde ubuyele emuva ohlangothini ngalunye.
13 - Ukuphikisa Band Woodchops
Ukuphikisa Band Bandchops
Namathisela umkhawulo owodwa webambo lokumelana nesento esiqinile (njengezinyathelo zokugwaza) eduze kwephansi. Bamba olunye uhlangothi futhi uthathe izinyathelo ezimbalwa ukuze udale ukungezwani ebhentshini. Kungase kudingeke ukuthi ugibele ibhande ezandleni zakho izikhathi eziningana. Ukugcina izingalo ngokuqondile, ukushintshanisa umzimba bese uletha izingalo phezulu uma ucindezela i-abs. Phendulela ezinqulwini namadolo uma uvula bese ujika uphinde uphinde uphinde ubuyele emuva.
Shintsha amaSides.