- Ukuzivocavoca okulandelayo kuyinselele ehamba phambili eqondisa wonke umzimba, ikakhulukazi umgomo.
- Yengeza lokhu kuhamba emisebenzini yakho yokuqeqeshwa kwamandla wamanje noma ukwenze ngokwabo ukuze ulungise umzimba wakho ngemisebenzi yangaphandle.
- Ifomu iyisihluthulelo! Qala ngezinsimbi zokukhanya futhi usebenzise ukuhamba okungajwayelekile.
- Shintsha ngokwezinga lakho lokuzivocavoca.
- Hlola nodokotela wakho uma unemibandela yezokwelapha.
1 - I-Farmer's Walk
Kule nguqulo yendabuko, uthatha izinsimbi ezisindayo esandleni ngasinye futhi uhambe ngokushesha ngangokunokwenzeka ngangokunokwenzeka, okulinganisa imisebenzi efana nokuphoqa isondo noma ukuthwala izikhwama ezinzima zokungcola. Enye inguqulo ukuphoqa isisindo esindayo phezulu futhi uhambe, ukugcina izingalo zakho zikhiyiwe futhi ingqikithi yakho iqinile kakhulu ukukusekela (bona kwesokudla).
2 - Buyela emuva
Thatha izingalo ngqo phambi kwakho, izintende zibhekane. Phendulela izingalo kuze kube yilapho izintende zibheke ngaphandle, uwele ingalo eyodwa phezu komunye bese ucindezela izintendeni ndawonye bese welula izingalo, uphonsa ikhanda futhi ujikeleze emuva ngenkathi unenkontileka ye-abs ukujula ukulula. Bamba imizuzwana engu-30.
3 - Izinkuni zishaye nge-Band / Dumbbell
Lokhu kuhambela kuhloswe wonke umzimba, ikakhulukazi i-abs nangemuva. Namathisela umkhawulo owodwa webhande lokumelana nokuthile okuqinile, ukubamba ibhande kanye nokuthungatha ezandleni zombili bese uqala endaweni yokuhlala. Ukugcina izingalo ziqondile, zijikeleze umzimba futhi zihlwithe izingalo phezulu. Phinda u-12-16 u-reps ohlangothini ngalunye.
4 - I- Chest Yula
Ukuqamba amanga phezulu ebhola bese ugoqa phansi kuze kube yilapho ususelwe ngokugcwele. Khumula izintambo zakho kanye nekhanda bese uvumela izingalo zakho ziphume ezinhlangothini ukuze kuthulwe isifuba sokuphumula. Bamba ukuphefumula okungu-3-5.
5 - I- Bent-Leg Deadlift
Lokhu kuqinisa wonke umzimba futhi kuwumkhuba omuhle wokukhetha kahle izinto - ngemilenze hhayi emuva. Squat phansi njengokungathi uhlezi esihlalweni ngamadolo ngemuva kwezinzwane, isifuba siphakanyisiwe namahlombe emuva. Thatha isisindo bese usukuma, ugxile emilenzeni. Ngaphansi bese uphinde ubheke ama-10-12.
6 - Umzimba Ophelele Ungene ngeBhola
Ngemilenze ebanzi, faka izandla phezu kwebhola uphinde uphume, uphonse isifuba sakho phansi ukuze ululaze emuva nangenhlanzi. Bamba ama-breath breath 5.
7 - Hlanza futhi Cindezela
Lokhu kushukumisela okukhulu kuwo wonke umzimba ophezulu ngokugxila ku-rotators ne-deltoids. Qala ngemisindo phambi kwamathanga, izintende ngaphakathi. Bend elbows futhi uphakamise izinsimbi esifubeni emgqeni oqondile. I-Flip igoqa phansi futhi isisindo ukuze ibe ngaphezu kwamahlombe bese ucindezela izinsimbi ngaphezulu. Izandla ezingezansi, flip izandla phansi bese uhlehla, uphinda ngokuphindaphindiwe ngo-10-12.
8 - Emuva / Ngehlombe
Yima phambi kwebhola bese ubeka uhlangothi lwesokunene ebhola (isithupha elikhomba). Roll ibhola ngakwesokunxele ngenkathi ugcina isikwele esikhwameni. Bamba ukuphefumula okungu-3-5 futhi ushintshe komunye uhlangothi.
9 - i-Squat Toss
Lokhu kuthutha komzimba okugcwele kuqinisa imilenze kanye nenhloko. Hamba uphinde ubambe ibhola noma i- dumbbell . I-squat ephansi kakhulu ngangokunokwenzeka (amadolo ngemuva kwezinzwane kanye no-abs inkontileka) bese uthinta ibhola phansi. Cindezela ngokusebenzisa izithende ukucindezela emuva ngenkathi usula isisindo phezulu nangaphezulu. Gweba ibhola phezulu, uyibambe futhi uphinde uphindise ngo-12-16.
10 - Izandiso Emuva
Ukuqamba amanga phansi ngezandla ngemuva kwekhanda. Phakamisa umzimba ophezulu emhlabathini ngamasentimitha ambalwa, ugcine ikhanda nentamo ukulungiswa, bese uphakamisa izinyawo emilenzeni yokugcina umhlabathi ngqo. Yehla futhi uphinde uphindze uphindze uphindze uphindze uphindze uhambe.
11 - I-Pose yezingane
Hlala emuva ezithendeni zakho bese uletha izingalo zakho phansi emzimbeni wakho, izintende zibheke phezulu. Ukuphumula nokuphefumula uma nje uthanda
12 - Iplanki
Ngena endaweni ye-pushup, ezandleni nasezinzwaneni. Vumelanisa i-abs bese ugcina umzimba ngokuqondile kusuka enhlokweni kuya emaceleni. Bamba ukuphefumula okungu-4 kuya kwangu-8
13 - I-Cat isha
Knea kuwo wonke amahhashi ngamadolo ngaphansi kwezintambo nezandla ngaphansi kwamahlombe. Spread iminwe phansi phansi izintende flat futhi inkontileka abs ukuletha ikhanda, intamo futhi emuva ukulungiswa. Bhala futhi uphakamise izinkalo ezinqenqemeni lapho udweba amahlombe emuva futhi wehla ezindlebeni zakho; Bheka. I-Exhale bese uhlambalaza isikhumba ngenkathi udonsa isisu sakho emthonjeni wakho. Phindela emuva futhi uzizwe usule umgogodla wakho. Phinda ukuphefumula okungu-4 ukuya kwezingu-6, ukuhamba kahle phakathi kokuhamba ngakunye.