Ukuzivocavoca umzimba okuphelele kuhlose umzimba ophezulu nangaphansi ngezindlela ezihlukahlukene zokuzivocavoca ezingenziwa ngenkathi zihlezi, okwenza kube yinto enhle kakhulu yokuqhathanisa ngokweqile noma umzimba okhululekile ongadinga ukwesekwa okwengeziwe ngesikhathi sokuvivinya umzimba.
1 - Uhlezi Umzimba Ophelele Womzimba Wokuqhathanisa Nokugqilaza
Ngezinye izivivinyo zomzimba ezansi, ungangezela izinsimbi ze-ankle ngokuqina okukhulu. Umzimba ophezulu wezandla usebenzisa ama-dumbbells kanye / noma amaqembu okumelana ngokuqina. Ungenza futhi umfutho wokuzivocavoca ube nzima ngokuhlala endaweni engaqiniseki, njengebhola lokuzivocavoca .
Ukuqapha
Bheka udokotela wakho ngaphambi kokuzama lokhu okusemandleni uma kukhona ukulimala, izifo noma ezinye izimo futhi ushintshe noma yikuphi ukuzivocavoca okubangela ubuhlungu noma ukungaboni kahle.
Izinto ezidingekayo
Isihlalo, ukumelana namaqembu ngezimo ezihlukahlukene, amapuleti wephepha, ibhola lomuthi, ama-dumbbells ahlukahlukene.
Kanjani
- Khetha isihlalo esikuvumela ukuba ugcine amadolo akho emazingeni angu-90 lapho uhlezi.
- Hlala phezulu ngesikhathi sokuzivocavoca ngalunye bese usebenzisa i-abs yakho ukugcina ukuhleleka okuhle.
- Yenza umsebenzi ngamunye ngezigaba ezingu-16 zokuphindaphindiwe. Ngemuva kokuthi ujwayele ukuhamba futhi uzizwe ulungele, ukwandisa kuya kusethi 2 noma ngaphezulu
- Yenza lokhu kuqhutshwa kwezinsuku ezingu-2 zokungahambisani nezinsuku, kuthatha okungenani usuku olulodwa lokuphumula phakathi kokusebenza.
2 - AmaSlayidi ahlezi emuva nangaphezulu
Uhlezi Amaslayidi-Emuva & Forth
Hlala ubude futhi ufake amapuleti wephepha ngaphansi kwesinyawo ngasinye. Pushisa ephaleni elilungile bese ulayida ngezinyawo. Slayida inyawo emuva, cindezela phezu kweplate ukuze usebenze izintambo ngenkathi ushayela unyawo olungakwesokunxele. Qhubeka ukushintshanisa ngokuphindaphinda kwe-16 (enye imp ihlanganisa kokubili kwesilayidi sokunene nesobunxele).
3 - Uhlezi ku-Outer Thigh
Uhlezi ku-Outer Thigh
Hlala ubude esihlalweni bese ubopha ibhande phakathi kwamathanga. Hamba unyawo olungakwesokudla ohlangothini, thinta kalula bese uyiphindela emuva, ugxile egangeni langaphandle. Phinda, uphume ngenyawo lesokunxele uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uhambe.
4 - Izandiso Zezendlalelo
Izandiso Zomlenze
Hlala ubude ngezinyawo phansi phansi futhi uguqe ndawonye. Cindezela ama-quads ukuze uqondise umlenze wesokudla, unyawo luguquguquke. Bhonqa idolo ukuze unciphise unyawo, ngokuthinta kalula phansi. Phinda u-20 uphinde ushintshe izinhlangothi. Engeza izisindo ze-ankle ngokuqina okukhulu uma ngabe ufisa.
5 - Amathebhu weBhola ahlezi
AmaHlathi weBhola ahleliwe
Beka ibhola lomuthi phambi kwakho bese uhlala omude ne-abs engenzile. Phakamisa unyawo olunene bese uthepha izinzwani phezulu kwebhola lezokwelapha. Thatha phansi futhi uthephe ngonyawo lwesokunxele. Qhubeka ukushaya ibhola, ukushintsha izinyawo, ngokusheshisa njengoba ungaphinda uphinde ubuyekeze u-16-20.
6 - Isitho sangaphakathi Cindezela
Cindezela ngaphakathi
Ngesikhathi uhlezi kahle, faka ibhola phakathi kwamadolo akho. Cindezela ibhola ngokufaka amathanga angaphakathi bese ukhulula kancane - ungayishiyi yonke indlela - uphinde uphinde uphinde uvuselele.
7 - Lat Phuma nge Band
I-Lat Pull nge-Band
Ngesikhathi uhlezi kahle, bamba ibhande lezintambo eziphakathi nhlangothi zombili phezulu phezulu nangaphambi kwekhanda lakho. Ibanga eliphakathi kwezandla zakho lizocacisa ukuqina komsebenzi (ukusondelana ndawonye kunzima, okungafani nakakhulu kulula). Vumelanisa emuva bese udonsa ngakwesokudla ukubhebhethekisa. Dedela bese uphinda u-16 uphinde uguquke ngaphambi kokushintsha izinhlangothi.
8 - Isikhotho Squeeze With Med Ball
I-Chest Finyisa nge-Med Ball
Hlala ebhodini noma esihlalweni, buyela ngqo futhi ungenayo. Bamba ibhola lomuthi (noma yiluphi uhlobo lwebhola) ekhanda lesifuba bese ucindezela ibhola ukuze libophe esifubeni. 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.
9 - Uhlezi emva kwesikhathi
Uhlezi kamuva
Hlala ngokuma okuhle okuphethe ama-dumbbells okukhanya okuphakathi emaceleni akho. Ukugcina izingxube ziboshwe kancane futhi ziboshwe ngqo, phakamisa izingalo kuze kube sezingeni lehlombe (izintende zibheke phansi). Yehlisa emuva futhi uphinde uphinde ubuyele emuva.
10 - I-Overhead Press
I-Press Press
Hlala ngokuma okuhle okuphethe izimbongolo zokukhanya eziphakathi kwezandla zombili. Qala ukuhamba ngezingalo ezinamathele emazingeni angu-90, izisindo eduze kwezindlebe (izingalo kufanele zibukeke njengeposi lomgomo). Cindezela izisindo ngaphezulu futhi wehlise phansi, uphinde uphinde uphinde uqhubeke.
11 - Amakhekhe e-Biceps
Amakhekhe we-Biceps
Hlala uphinde ubambe ukukhanya kwamadamu ophakathi. Shintsha isisindo phezulu ehlombe lakho bese ukhulula. Gwema ukuguqula izisindo futhi ugcine i-abs ingene. Phinda u-16 ubuyekeze.
Izinketho ezingu-12 - Triceps Ngezinkampani
I-Triceps Izandiso namaBandla
Hlala ngokuhamba kahle okubambe ibhande phambi kwakho ngezintambo eziboshwe ezinhlangothini ezingeni lehlombe, izintende zibheke phansi - ibanga lezandla zakho lizonquma ukuqina. Ngenkathi ugcina isandla sokunxele endaweni, lungisa isandla sangakwesokunene uze uhlangothini uze uqede phansi, ucindezela emuva kwengalo. Hamba emuva ukuze uqale futhi uphinde uphinde uvuselele ngaphambi kokushintsha izinhlangothi.
13 - Ukuhlala Rotation for Abs
Uhlezi u-Rotation we-Abs
Hlala ngokuhamba kahle okuphethe i-dumbbell ephakathi phambi kwesifuba sakho. Ukugcina i-abs ingenwe, ujikeleze isibindi ngakwesokudla ngenkathi ugcina izinyathelo nemilenze ibheke phambili. I-contrat abs ukubuyisela isisindo esikhungweni bese ujikeleza ngakwesokunxele. Phinda ukuphindwa okungu-12.