Amatende: ithuba lokuxhuma ngemvelo, avivinye imingcele yakho, uhlole umhlaba omuhle, futhi ujabulele ukuqeqeshwa kokukhahlela ! Iyiphi indlela engcono yokubingelela usuku kunokuba ugijime kwezinye izingodo, udlale ngamadwala, bese uhla futhi ungcolile ngemvelo?
Ukuhlakulela ubuhle bemvelo ezungeze wena, uqiniseke ukuthi uzizwa unesisusa. Imifino, ama-blues, nama-browns ezungezile imvelo inikeza ngemuva kokwedlulele kunama-grays nabansundu bokuzivocavoca. Ukusebenzisa izinto zemvelo ezikuzungezile kuzohlinzeka inselele eyingqayizivele njengoba uzama ukubamba, ukulinganisela nokuhamba. Uzocola, kodwa ubani okhathalelayo? Izihlahla, imifula namatshe akuqapheli ngokungavumi. Izintaba nezimbali azihluleli ukuthi u-sweaty ungakanani, noma udoti oluningi ebusweni bakho. Zizwe umhlaba ngaphansi kwakho, amatshe ezandleni zakho. Hlonipha umoya omusha, futhi ulalele umsindo ongenalutho wehlane njengoba wenza le cardio kanye namandla isimiso futhi uphendule ngaphandle angene ejimini lakho.
Umsebenzi
Yenza ukuzivocavoca komunye umsebenzi ngaphandle kokuphumula phakathi kokuzivocavoca. Qinisekisa ukuthi ufinyelela kugijimi eliqinile kanye namadwala amaningana wezayizi ezahlukene nezisindo. Hamba ukhanyisa ngamadwala kunokuba ungathanda ngamagumbane ngoba amadwala angenawo ama-easy handle (awufuni ukuphonsa idwala onyawo lwakho!). Uzokwenza i-reps ephakeme ngokuzivocavoca ngalunye ngesisindo esilula, sikhulise ukusebenza komzimba ngenkathi sisajabulela iseshini somandla wokubulala. Yenza okukodwa kuya kwezintathu, futhi ungakhohlwa ukufudumala ngaphambi kokuba uqale isimiso sakho. Zama ukuhamba okufutshane eduze kwekhamera yakho.
- Hamba phezulu ngezinyathelo zomlenze , u-15 ugijima ngomlenze ngamunye
- Izikwele , ama-25 aphinde abuyele
- Abalimi bahamba ngamapushups , ama-rounds angu-6 ngama-pushups amahlanu aphetha nxazonke
- Ama-curls e-biceps , ama-20 aphindaphinda
- I-Squat ihamba , i-20 ibuya
- I-Triceps extension extension , 20 reps
- I-double squat log ihamba , i-10 ibuya
- Imigqa , ukuphindwa okungama-20
- I-squat rock ihlaba phansi , i-reps engu-20
- Umshini we-Chest , u-20 ubuyela
- I-Oblique rock abs , i-reps engu-20 ngakunye
I-Step - Ups Step With Izandiso Zemilenze Emuva
Uma unogodo olukhulu, olukhulu, oluzinzile oluzungeza ikamishi lakho, liguqule libe yisiteji sesiteji. Izinyathelo ezisezingeni elilindelekile lizokwenza inhliziyo yakho igijime futhi imilenze yakho ne-butt ivutha. Umumo ozungezayo logi uzolinselela ibhalansi yakho, uphoqele umgogodla wakho ukuqinisa, nomlenze wakho ozinzile ukubandakanya ngokugcwele.
Hamba kugijimi ngomlenze wakho wokunene, ucindezela ngesithende sakho ukuze uphakamise umzimba wakho ukuma phezu kwelogi. Esikhundleni sokubeka unyawo lwakho lwesobunxele phezu kwelogi, faka ukugqama kwakho kwesokunxele bese wandisa umlenze wakho ngemuva kwakho. Hamba emuva emhlabathini, uqale ngonyawo lwakho lwesobunxele bese ulandela ngakwesokudla sakho. Gcwalisa izintambo ezingu-15 emlenzeni wesokudla ngaphambi kokushintshela ngakwesokunxele.
Ithiphu yokuphepha: Ngaphambi kokwenza lo msebenzi, qiniseka ukuthi logi uzinzile futhi ngeke uqhube ngesikhathi sokuvivinya umzimba.
2 - Izikwele
Ukusebenza kwe-bodyweight kuvamile lapho uhamba, unikezwe ukuthi izimbongolo ziwumthwalo onzima ukuzungeza. Noma kunjalo, impilo yekamu kanye nokuchichima kwemvelo elele nxazonke kunganikeza imishini yokuqeqesha ngamandla. Engeza inselelo yekamu ngokuthatha ikhandwe elikhulu ngaphambi kokwenza izikwele zakho. Izikwele ziyisivivinyo esimangalisayo, ukunyakaza okunamandla nokuhambisana nezimo ezingahle kwenziwe noma kuphi. Ikhono lokwengeza isisindo lizoletha ukushintshashintsha kuma squats akho kanye nomgomo wakho wokusebenza wokuhamba .
Hamba ngezinyawo zakho u-hip-distance, ugobe idwala esifubeni sakho. Cindezela izinkalo zakho futhi uphonte amadolo akho, unciphise izitho zakho emhlabathini. Lapho amadolo akho eguqa kancane kuka 90 degrees, cindezela ngokusebenzisa izithende zakho bese ubuyela ekumi.
3 - Ukuhamba kwePulazi ngePushups
Akukho kettlebells? Ayikho inkinga! Hlola indawo ezungeze wena futhi uthole amatshe amabili, njengesisindo esifanayo nesayizi ngangokunokwenzeka. Okufanelekile, amadwala ayoba yindlala, ahlinzeke ngenduduzo eyengeziwe phakathi kwamapushups alandela ukuhamba komlimi.
Ukubamba idwala esandleni ngasinye, uhambe cishe ngamamitha ayi-100. Ungashintsha ibanga ukufanisa izinga lakho lamakhono noma ukutholakala kwesikhala. Lindela izibikezelo zakho ukuze zihlukane njengoba uzama ukulondoloza ngokuqinile emadwaleni abushelelezi. I-landscape inikeza inselele. Eyenziwa esihlabathini, phezu kwamadwala, noma utshani, umhlabathi uzokugcina uqagela ngezithiyo kanye nezindawo eziguqukayo.
Lapho usuqedile ukuhamba komlimi, uphonsa phansi amadwala phansi, ngokushesha wenze izimpondo ezinhlanu ngezandla zakho etsheni elibushelelezi. Vumela izithukuthuku zakho zishaye futhi vumela imvelo ezungeze wena ziqondise isinyathelo ngasinye futhi impendulo ngayinye.
Ngemuva kokuthi ugcwalise ama-pushups akho amahlanu, masinyane uphakamise amatshe bese wenza uhlangothi olulandelayo lomsebenzi, ngalesi sikhathi ubuyela emuva endaweni yakho yokuqala ngaphambi kokwenza ama-pushups amahlanu alandelayo. Qhubeka ngama-round round ayisithupha.
4 - Amakhekhe e-Biceps
Ukusebenzisa amatshe noma izingodo ezitholakala ezungeze ikamu lakho, ungenza izinhlobonhlobo ezihlukahlukene zama-bicep curls . Ukusebenzisa i-dumbbell yesimiso semvelo kamama, ungasebenza ngodwala olulodwa, olukhulu, noma ezincane ezincane. I-accessory ephelele ekwakhekeni kwekamu lakho, sebenzisa amadwala ukwenza amakhekhethi e-bicep, amakhele angenwa ngesando, angaphakathi noma aphuma ngaphandle, noma ama-curls amakhemikhali. Izibikezelo zakho zizohlolwa futhi njengoba zibamba amadwala amakhulu.
Uma wenza i-biceps curl, khumbula ukugcina izintambo zakho zihleli ezinhlangothini zakho njengoba udonsa idwala emahlombe akho. Gwema ukuncika umzimba wakho phambili noma emuva ukuze unikeze umfutho wokuzivocavoca.
5 - Ukuhamba kwe-squat
Engeza i-cardio ejulile esimisweni sakho nge-jumping squat. Sebenzisa indawo engavumelani yendawo yemvelo ukuze uzikhandle kakhudlwana kunezinye izindawo. Uma unikezwa ithuba lokwenza lokhu kusebenza esihlabathini , uzodinga amandla omzimba wakho wonke. Ukuhamba kwesimo sokugxila nokuguqula kugcina uziqagela njalo.
Qala ngezinyawo zakho uhlangothi lwe-shoulder-width, amadolo aphethwe kancane. Gwema phansi, ucindezele iziqhumane zakho ngaphambi kokuguqa ngamadolo akho, ulahle izitshalo zakho emva kwakho esihlabathini. Kusukela esimweni esiphansi kakhulu se-squat, cindezela ngokuzenzekelayo ngezinyawo zakho njengoba uqala emoyeni, ugijima phezulu njengoba ukhululekile. Land on the amabhola ezinyaweni zakho, amadolo akho kanye nezintambo kancane ukugoba ukuze uthole umthelela. Ngokushesha uzenzele phansi ku-squat elandelayo.
Inothi lokuphepha: Uma uzizwa ungakhululekile ukwenza ingxenye ye-jumping yalokhu kuhlolwa ngenxa yobuhlungu obuhlangene noma izinkinga eziphansi emuva, weqa ukuxhuma kwangempela. Esikhundleni salokho, cindezela ngamandla ngamandla akho ngenkathi ukwandisa imilenze yakho, kodwa esikhundleni sokugxuma, vele uvuke ezinzwaneni zakho uma uma, njengokungathi ukhulisa ithole. Kumelwe futhi ufunde ukuhlehla phansi ngefomu elihle .
6 - Triceps Overhead Izandiso
Ukuphinda ubiza amatshe, yenza ama-reps angu-20 we-triceps ngaphezulu kwezingxube. Sebenzisa lesi sikhathi ukuze ubambe umoya wakho, kodwa uhlale ucacile. Yenza kancane kancane i-rep ngayinye, uhlanganyele ne-triceps yakho kanye nenhloko yakho. Khumbula ukugcina izingalo zakho ezingezansi ziqinile futhi ziseduze ezindlebeni zakho, zibheke edwaleni ngemuva kwekhanda lakho kusuka ezikhaleni zakho.
7 - I-Double Squat Log ihamba
Manje ukuthi ubambe umoya wakho, sekuyisikhathi sokuyilahleka futhi.
Hlala ngakolunye uhlangothi lwegogo bese wenza izikwele ezimbili zokulandelana zomoya-ungenza izikwele ezigcwele noma ama-square squats, kuye ngokuthi izinga lakho lokududuza. Uma nje usuqedile i-squat yesibili, qhafaza ube yi-tuck jump njengoba uzixhuma phezulu nangaphezulu kwelogi. Khumbula ukuba uhambe ngezinyawo ezinyaweni zakho, amadolo akho nezintambo zibophe kancane ukuze uthole umthelela.
Ukwenza ukuphindaphinda oku-10 ngokulandelana okusheshayo kuzokunika amandla okugqugquzela i-cardio udinga ukukhanyisa amakholori amaningi. Lokhu kungabonakala kunzima, ngakho-ke uma ukugoqa phezu kwegijimi kuphelelwe umbuzo, phakamisa emgogeni ngemuva kwezikwele zakho, wehla ngaphesheya ngaphambi kokuqhubeka.
Inothi lokuphepha: Hlola indawo ehlangothini zombili logi ukuze uqiniseke ukuthi awekho amadwala noma ama-divots angaholela ekulimazeni.
8 - Imigqa
Thatha umoya wakho njengoba uguqula ungene emgqeni obheke phezulu. Ukubamba idokodo elilodwa noma amabili, uphonse phambili phambili ku-hip, ugcine umhlane wakho uqonde. Vumela izingalo zakho zihlale phansi emahlombe akho. Okulandelayo, donsela idwala phezu kwesifuba sakho, udwebe izintambo zakho, uzigcine usondelene nomzimba wakho. Gxila ekudoneni amahlombe akho emahlombe ndawonye. Gcwalisa isethi ngamandla, ukukhuthazela, nenhloso.
I-Squat Rock Slams
Uma uzithola usenqabeni endaweni enesihlabathi noma enotshani, ama-rock slams ayingxenye enkulu ekwenzeni kwakho ekamu. Lo msebenzi usebenza wonke umzimba wakho, kusuka emahlombe akho kuya ezinzwaneni zakho.
Phakamisa ikhanda phezu kwekhanda lakho (qala ngomuntu olula kakhulu nesisindo sokulula), bese usiphonsa phansi ngokushesha phambi kwakho. Qedela ukuhamba nge-squat njengoba uthola idwala emhlabathini. Yenza lokhu masinyane kwenye ukukhuthaza okusheshayo kwe-cardio.
Inothi lokuphepha: Yenza kuphela idwala elihlabayo endaweni ephansi, lapho idwala elikhanyelayo lingeke lihlukane uma uliphonsa.
10 - Press Press
Ukusebenzisa amatshe njengezisindo zakho, ungenza izivivinyo eziningi zesifuba. Uma uthola amatshe amabili wesisindo esifanayo, ungenza izimpukane zesifuba, umshini ovamile wesifuba, noma ama-pullovers esifubeni. Ukuthola igijimi enkulu kunganikeza indawo eqinile ukwenza umsebenzi. Inselele wena ngamadwala amakhulu kakhulu. Ungakwazi ngisho ukwengeza umlenze uphakamise ukusebenza komgogodla wakho. Sebenzisa umcabango wakho futhi ujabule!
Ukubamba idwala elilodwa elisindayo ezandleni zombili, noma idwala elilinganayo elilinganayo ngakwesandla ngasinye, lilale emgodini oqinile wokusekela. Cindezela idwala ngaphezu kwesifuba sakho, welula izingalo zakho, bese ugoba izingxube zakho, wehlisa idwala esifubeni sakho. Ngokushesha uguqule ukunyakaza ukucindezela idwala emuva esimweni sokuqala.
11 - I-Oblique Rock Abs
Qedela umsebenzi wakho nge-oblique rock abs. Bamba idwala ngokumelene nohlangothi lwakho ngaphambi kokuchofoza kamuva ngemuva kwesikhumba, udle uhlangothi lomzimba wakho nodwala njengoba ukhuluma kuze kube yilapho uzwa ukhululekile ohlangothini olulodwa. Sebenzisa ama-oblique wakho ukuze uphinde uphinde ubuyeke endaweni yakho eqondile. Qedela u-20 ukuhamba ngaphambi kokushintsha izinhlangothi. Jabulela inqubo - bhekani futhi uzungeze imvelo ezungeze wena.
Kukhona amandla amaningi emvelo, emagagagagagagagasi, imithi ephakama, nezintaba ezihamba emhlabeni. Thola ukuphefumlelwa amandla emvelo bese usebenza umzimba wakho kanzima!