Okuyingqayizivele Nenselele Yomzimba Wezandla Ukuzivocavoca

1 - U-Roll Ups oshintshiwe

I-modified roll up yindlela yokuzivocavoca okukhulu yokwakha amandla angaphakathi ngaphandle kwemishini edingekayo. Lokhu kuhamba kunzima kunokuba kubonakale, ngakho-ke yenza umkhuba wokubuyela emuva futhi phambili ukuze uthole umqondo wokuthi ungakanani amandla nokuqina okudingayo ukuze ufike emadolweni. Uzophinde ufune umthamo obukhulu noma umshini ukuvikela umhlane wakho.

1. Qala esikhundleni sokuma futhi uhlehle phansi, ubeke izandla zakho phansi ukuze ulinganisele uma kudingeka.
2. Phindela emuva, uguqe amadolo.
3. Njengoba uqhubekela phambili, usebenzisa amandla akho okuqala kanye namandla, hamba umlenze wesokudla ngaphansi kwesobunxele.
4. Qhubeka uqhubekela phambili (usebenzisa izandla zakho phansi ukuze kukusize up, uma kudingeka) uze uphezulu, uphumule emadolweni ofanele.
5. Kusukela kuleso simo, phindela futhi futhi, manje, hamba umlenze wesokunxele ngaphansi kwesokudla njengoba ufika.
6. Phinda, ukushintsha izinhlangothi kumasekhondi angu-30-60.

2 - Roll Ups

I-roll-up iyindlela enhle yokwakha amandla angaphakathi kanye namandla nokukhuthazela ngaphandle kwemishini edingekayo. Lokhu kuhamba kunzima kunokubukeka, ngakho-ke thatha isikhathi sakho futhi usebenzise ukuthutha ukuze uthole umqondo wokuthi kungakanani ukuqina namandla okudingayo ukuza konke. Ukugxuma ekupheleni kuyinto yokuzikhethela, kodwa indlela enhle yokwengeza amandla ekuthutheleleni.

1. Qala esikhundleni sokuma futhi uhlehle phansi, ubeke izandla zakho phansi ukuze ulinganisele uma kudingeka.
2. Phindela emuva, uguqe amadolo.
3. Qhubekela phambili, usebenzisa ukukhula kwakho kanye namandla omgogodla wakho.
4. Qhubeka uqhubekela phambili kuze kube yilapho izinyawo zakho zingaphansi (usebenzisa izandla zakho phansi ukuze kukusize up, uma kudingeka) bese uma yonke indlela, wanezela ukuxhuma uma ufisa.
5. Phinda imizuzwana engu-30-60.

3 - Roll Ups namaBurpees

Ukuzivocavoca okuqhubekayo kunzima kakhulu zonke izici zokuqina, amandla, amandla, ukukhuthazela, ubuciko, nokulinganisela. Qaphela lokhu kuthutha uma uzama okokuqala. Kuthatha amandla nokuguquguquka ukugubha imilenze emuva, ngakho-ke ukhululeke ukuhamba phansi bese uhamba ngezinyawo kunokugxuma uma ususha kulo msebenzi.

1. Qala kusuka esikhundleni sokuma kanye ne-squat kuya phansi.
2. Phindela emuva, uguqe amadolo ngokuya esifubeni.
3. Njengoba uqhubeka phambili, hamba imilenze futhi usebenzise ukuthuthuka kwakho ukuqhubeka phambili, ukuletha izandla phansi.
4. Uma uphumelele, ungagxuma izinyawo emuva endaweni yeplanki. Ukuze ushintshe, hamba izinyawo emuva kunokugxuma.
5. Jump noma uhambe ngezinyawo phakathi kwezandla, ume futhi, ngokugcwele, engeza ukugxuma.
6. Phinda imizuzwana engu-30-60.

4 - Izikhwama ze-Bear

Izikebhe ezihamba phambili ziyindlela enhle yokufudumala umzimba futhi zibandakanye izivivinyo eziningana ezahlukeneyo: A squat, iplanki kanye pushup, okubhekiswe cishe zonke imisipha emzimbeni. Ungakwazi ukuguqula lokhu kuthutha futhi wenze kube lula ngokuweqa i-pushup noma ukuyenza ngamadolo akho. Ungenza futhi kube nzima ngokwengeza ukungena ekupheleni.

1. Yima phambi kombhede bese uhlehla phansi, ubeka izandla zakho ematini.
2. Hamba izandla phambili uze useplanini .
3. Yenza i-pushup, kungaba ngamadolo noma izinzwani, ukugcina i-abs ingenzile futhi i-back flat.
4. Hamba izandla emuva esikhwameni se-squat bese uphakamisa, wengeze ukujula ngamandla (ngokuzikhethela).
5. Phinda imizuzwana engu-30-60.