Kungakhathaliseki ukuthi unobungozi obuphansi emzimbeni noma nje udinga ukusebenza kusuka endaweni ehlezi, lokhu kusebenza komzimba okuphezulu kunakho konke. Uzogxila zonke imisipha emikhulu emzimbeni ophezulu kufaka phakathi isifuba, emuva, amahlombe kanye nezingalo, kanye nenhloko.
Izinhlobonhlobo zokuhamba zizokwenza umzimba wakho uqagele konke ngenkathi ukwakha amandla nokukhuthazela emzimbeni ophezulu. Uma uthola noma yikuphi ukuvivinya umzimba akusebenzi kuwe, yizwa ukhululekile ukuwuguqula, ubeke enye into noma uyenqabe.
Ukuqapha
Bheka udokotela wakho ngaphambi kokuba uzame lokhu okusemandleni uma kukhona ukulimala, izifo noma ezinye izimo ezingabangela inkinga ngokuzivocavoca.
Izinto ezidingekayo
Isihlalo, ibhande lokumelana (ukungezwani okuphakathi noma okukhanya), ibhola lemithi (2-8 lbs, ngokuya ngezinga lakho lokuzivocavoca) kanye nama- dumbbells ahlukahlukene. Uma ungenalo ibhola lemithi, zizwe ukhululekile ukufaka endaweni yokuthungatha.
Indlela Yokwenza Isikhathi Sokuzivocavoca Umzimba Ophezulu
- Ngesikhathi uhlezi, uhlale ude kakhulu ekusebenziseni ngalunye, usebenzisa i-abs yakho ukugcina ukuhleleka okuhle.
- Uma ungajwayele ukuqeqeshwa kwamandla, yenza ukuhamba ngaphandle kwesisindo noma ngesisindo esincane kakhulu ukuze uthole ifomu lakho phansi.
- Abaqalayo: Yenza umsebenzi ngamunye ngesethi ye-reps ephakanyisiwe, ukhetha isisindo esinzima kepha ikuvumela ukuba ugcine ifomu elihle.
- Okuphakathi / Okuthuthukisiwe: Yenza ama-circuits 2-3 wezivivinyo, emva kokunye, ukuphumula njengoba kudingeka.
- Yenza le midlalo 2-3 izinsuku ezingenakulandelana ngesonto, kuthatha okungenani usuku olulodwa lokuphumula phakathi kokusebenza.
1 - Ukufudumala - Ukuhlala Izimpande
Ukufudumala ngokugxila phambili, ukushintsha izingalo ezifanele nezingakwesokunxele. Uma ugwaza, gxuma ingalo ngokusheshisa njengoba ungakwazi ngaphandle kokuvala i-elbow noma ukwandisa ngokugcwele. Phonsa ingalo ngokushesha ngangokunokwenzeka, ugcine elinye ingalo uphinde ulinde ubuso, bese u-jab ngenye ingalo.
I-Jabs yangaphambili - i-20 reps
IJab High - Thatha ama-punches akho phezulu kuya etafuleni, izinhlangothi ezishintshayo ezingu-20
IJab ngaphambi nangaphezulu - Punch phambili, ehamba ngakwesokunene nangakwesobunxele, bese ujezisa phezulu, uhamba ngakwesokudla nangakwesobunxele. Phinda, uqhubekele phambili bese uphakamisa ama-20 aphinde abuyele.
Phinda izikhathi ezimbili, uhamba ngokushesha ngangokunokwenzeka.
2 - Izigwegwe Zamahlombe
Hlala ubude ne-abs uzinikezele futhi uphonsa izingalo ngqo phambi kwakho ngaphandle kokuvala amajoyina. Bendza ama-elbows uphinde uwabuyisele emuva, ucindezela amahlombe amahlombe ndawonye. Letha izindwangu nje kancane ngemuva kwesihluthulelo. Qhubeka uphonsela phambili futhi uphinde ubuyele emuva kuma-2 amasethi we-20 reps. Engeza amandla ngokusebenzisa ibhande lokumelana.
3 - Ukushintshaniswa kweMithi yeBanga
Hlala omude nge-abs uzinikele futhi ubambe ibhola lemithi ngakwesokunene, phansi eceleni kwakho. Yungelezela ingalo phezulu, uthathe ibhola ngakolunye uhlangothi bese uyinciphisa ngakwesokunxele. Qhubekisa ukuzungeza ibhola ngaphezulu, izikhali ezishintshayo. Ukuze uthole amandla amaningi, hamba ngokushesha noma engeza ukugxila ngaphezulu kokuhamba. Phinda u-16 ubuyekeze.
I-4 - I- Chest Squeeze ne-Med Ball
Hlala ubude bese ubamba ibhola lemithi esikhwameni bese ufaka ibhola ngezandla zezandla ukuze uvumelane nesifuba. Ngenkathi uqhubeka ucindezela ibhola, phonsa kancane ibhola phambi kwakho esifubeni kuze kube yilapho izimbambo zihamba kahle. Ukuqhubeka nokucindezela ngezandla zakho, ukugoba izingxube bese uphoqa ibhola esifubeni. Phinda u-16 ubuyekeze.
5 - I-Chest Press neBhan
Gcoba ibhande ngemuva kwesitulo, udonse ibhande ngaphansi kwezimpondo bese ubamba izingalo esandleni ngasinye. Hlala ubude kakhulu ne-abs ungenele futhi uqale ukuhamba ngezinyawo ezingeni lika-90 degrees nasezingeni le-shoulder kanye nezintende ezibheke phansi. Cindezela isifuba ukuxosha izingalo ngqo phambi kwakho ngaphandle kokuvala amajoyina. Letha izingalo emuva ukuze uqale, ukugcina ukuhamba kancane futhi kulawulwa. Uma udinga ukukhathazeka okungaphezulu, ungagcina ibhande ezungeze izandla zakho. Phinda u-16 ubuyekeze.
6 - I-Overhead Press kanye nezinye izikhali
Hlala ngokuma okuhle okuphethe izimbongolo zokukhanya eziphakathi kwezandla zombili. Qala ngezingalo ezinama-degree angu-90, izisindo eduze kwezindlebe (izingalo kufanele zibukeke njengeposi lomgomo). Cindezela izisindo ngaphezulu futhi wehlise phansi, uphinde uphinde uphinde uphinde uqhubeke. Okulandelayo, gcina ingalo eyodwa phansi ngenkathi enye ingalo icindezela ngaphezulu. Qhubeka ukushintshanisa izingalo zokuphindwa ezingu-8 (1 rep ihlanganisa nhlangothi zombili kwesokudla nangesokunxele).
7 - Ngaphambi Kwenyuka Nge-Triceps Extension
Hlala ubude futhi ubambe izinsimbi ezinhlangothini zakho, izintende zibhekene nazo. Gweba izingalo kuze kube sezingeni lehlombe bese ubamba kancane. Manje qhubeka uphakamisa izisindo ngaphezulu kuze kube yizikhali eziseduze nezindlebe. Bend the elbows bese unciphisa izisindo ngemuva kwekhanda kuya kuma-degree angama-90. Hlela izingalo bese uzihlwitha phansi, uphinde uphinde uphinde uphinde uqhubeke.
8 - Lat Pull With Band
Ngesikhathi uhlezi kahle, bamba ibhande lezintambo eziphakathi nhlangothi zombili phezulu phezulu nangaphambi kwekhanda lakho. Ibanga phakathi kwezandla zakho lizonquma ukuqina komsebenzi. Ukusondelana ndawonye ngezandla zakho, ukuvivinya umzimba kuzoba nzima. Vumelanisa emuva bese udonsela phansi uhlangothi olubhekele ukuqhuma. Dedela bese uphinda u-16 uphinde uguquke ngaphambi kokushintsha izinhlangothi.
9 - Ukufinyelwa kwe-Rear Delt
Hlala ubude futhi ubambe ibhande lokumelana phakathi, izingalo ngqo phambi kwakho, izandla zingama-intshi ambalwa. Cindezela ndawonye amahlombe bese udonsa ibhande ukuze izingalo ziqhubekele ezinhlangothini njengezindiza. Ngempela ucindezela amahlombe ekupheleni kwe-motion. Buyela ekuqaleni futhi uphinde, ugcine ukungezwani ebhodini isikhathi sonke. Phinda u-16 ubuyekeze.
I-10 - Triceps Extension With Medicine Ball
Hlala nge-abs ungahlanganyeli, ubambe ibhola lomuthi ezandleni zombili. Ukugcina i-core braced, thatha ibhola lemithi ngqo phezulu, izingalo eduze kwezindlebe. Gwema kancane izinkinobho bese unciphisa ibhola ngemuva kwekhanda lakho kuze kube yilapho ama-elbows akho angama-degree angama-90. Cindezela ibhola uphinde uphinde uphinde uphinde uphinde ubuyele emuva.
11 - Izandiso ze-Triceps Namabhande
Hlala ngokuhleleka okubambe ibhande phambi kwakho ngama-elbows ugibele emahlangothini ezingeni le-shoulder. Izintende kufanele zibheke phansi. Ukusondelana kwezandla kuhlangene, lo msebenzi uzoba nzima kakhulu. Ngenkathi ugcina isandla sokunxele endaweni, lungisa isandla sangakwesokunene uze uhlangothini uze uqede phansi, ucindezela emuva kwengalo. Hamba emuva ukuze uqale futhi u-16 ubuyeke ngaphambi kokushintsha izikhali.
12 - Uhlezi u-Rotation we-Abs
Hlala ngesimo esihle sokubamba ibhola lomuthi noma i-dumbbell phambi kwe-torso, ugobe kancane. Ukugcina i-abs ingenwe, ujikeleze ibhola ngakwesokudla ngenkathi ugcina izinyathelo nemilenze ibheke phambili. I-contrat abs ukubuyisela ibhola emuva bese kwesobunxele. Hamba kancane futhi ugxile ekushintsheni kuphela ku-torso