Ukuhlanganiswa Okuthuthukisiwe Ukuzivocavoca umzimba wonke

I-Squat ene-Overhead Press

I- squat ene-overhead press inikeza ukuvivinya umzimba okuphelele - Ukunyakaza okusebenza ama- glutes , izinqulu, namathanga kanye namahlombe . Lezi zivivinyo zisebenza ndawonye ndawonye, ​​zigeleza ngokwemvelo ukusuka kwesinye kuya kwesinye futhi, uma usebenzisa isisindo esinzima, singanezela ngisho ne-cardio ekusebenzeni kwakho.

1. Qala ngezinyawo izinyathelo-ububanzi ngaphandle, ubambe izisindo ngaphezu kwamahlombe akho.
2. Ngaphansi kwe-squat, uthumela iziqhumane emuva uma ugcina i-torso iqondile futhi i-abs isenzile.
3. Cindezela ezithende ukuze ume.
4. Njengoba umile, cindezela izisindo ngaphezulu, ugxile emahlombe.
5. Yehlisa isisindo bese uphinda i-squat nge press overhead for 1-3 amasethi of 8-16 reps.

2 - I-Deadline ye-Legged Deadline ene-Legend Extension ne-Overhead Press

Uma ufuna ukusebenza cishe yonke imisipha emzimbeni wakho, konke kuyizinselele ukulinganisela kwakho nokuzinza , lokhu kuwukusebenza okuphelele. Uhlanganisa ngokuyinhloko ukuvivinya okuthathu kwesinye - Ukufa okukodwa ngamalenze, okulandelwa umlenze wesilonda kanye nokucindezela okuphezulu. Lokhu kuyisenzo esiphuthumayo, ngakho-ke thatha isikhathi sakho ngokuhamba futhi uqale ngezinsimbi zokukhanya ukuze uthole ifomu lakho phansi.

1. Bamba izisindo ezandleni zombili bese uqala ngokushintsha isisindo kunyawo lwakho lwesobunxele.
2. Phakamisa umlenze wesokunene ngqo emva kwakho njengoba ususa ezinkalweni (emuva ngqo), wehlisa kuze kube yilapho umlenze nomlenze wakho kufana nephansi, izisindo eziseduze nomlenze.
3. Buyela ukuqala bese uguqula umlenze wesokudla phambili futhi uphakamise izinga, uguqe ngamadolo.
4. Ukwandisa umlenze wesokudla uma uphonsa izisindo ngaphezulu.
5. Phansi futhi uphinde uhlele ama-1-3 amasethi angu-10-16 ohlangothini ngalunye.
6. Kungase kudingeke ubeke unyawo lwakho phansi phakathi kokunyakaza ngalunye ukuze uthole ibhalansi yakho.
7. Ukuze uguqule, gcina lokho kubuyele phansi phansi ngesikhathi sokufa.

3 - i-Squat ne-Curl ene-Rotating Press

Le nhlanganisela ihlose izikhwepha, izigqoko, namathanga kanye nama-biceps, amahlombe kanye nenhloko ekusebenzeni umzimba wonke okusebenza kahle. Sebenzisa isisindo sokukhanya salesi sivivinyo ukuze ugweme ukusebenzisa umfutho omkhulu futhi uqiniseke ukuthi uhamba ngezinyawo lapho ujikeleza futhi uhlangothi ukuze uhlase amadolo mahhala.

1. Hamba ngezinyawo, izinzwane ziphuma nge-angi bese ubamba ama-dumbbell nezintende ezibhekene nazo.
2. I-squat ephansi ngangokunokwenzeka, ukugcina amadolo ahambisana nezinzwani.
3. Cindezela phezulu, ukugoqa izisindo zibe ngendwangu yesando.
4. Squat futhi, ukulungisa izingalo.
5. Njengoba ucindezelezela, cwilisa izisindo emahlombe bese ujikelezisa ngakwesokudla, ukuguqula ezinyaweni ngenkathi ucindezela izisindo ngaphezulu.
6. Yehlisa futhi uphinde uphinde uhlele ama-1-3 amasethi angu-10-16, izinhlangothi ezishintshayo.

4 - Ukubhoboza ama-Burpe ngesinyathelo

Ama-Burpe ayinhlangano evamile kakhulu yokuzivocavoca umzimba, kepha akuwona wonke umuntu ongenza umdabu wendabuko. Uma udinga ukuguqulwa, zama ukusebenzisa i-Step and Gliding Discs noma amapulethi wephepha ukuze ususe umthelela futhi wenze lokhu kuqhubekeleke kancane kancane.

1. Hamba kuma-Discs Gliding noma amapuleti wephepha phambi kwesinyathelo.
2. Squat futhi ubeke izandla zakho esiteji mayelana nehlombe kude.
3. Slayida izinyawo emuva endaweni yeplanethi kuze kube yilapho umzimba uhamba ngqo.
4. Phonsa izinyawo futhi uphakame.
5. Phinda amaqoqo 1-3 we-8-16 reps
6. Engeza abagibeli bezintaba ngokuqina okukhulu.

5 - Omunye umlenze we-Leg Sliding Step

Uma unenkinga nge-burpees yendabuko noma udinga ukuzivocavoca okuphansi okusezinselele wena, zama le nguqulo eyodwa-emilenze yombhobho wokuthungatha usebenzisa isinyathelo.

1. Hamba ngezinyawo ezifanele kwi-Disc Gliding noma ipuleti yephepha phambi kwesiteji noma isiteji.
2. Squat futhi ubeke izandla zakho esiteji mayelana nehlombe kude.
3. Slayida unyawo olungakwesokudla emuva ngangokunokwenzeka, ugcine isisindo esithendeni kwesokunxele.
4. Donsela phansi unyawo futhi uphakame.
5. Phinda amaqoqo 1-3 we-8-16 reps

6 - iBurpee Squat

I-Burpee Squat ngumshado ophelele wezivivinyo ezimbili eziyinselele ezisebenza zonke imisipha emzimbeni. I-burpee ihlanganisa umzimba ophezulu, umgogodla, nenhliziyo ngenkathi i-squat ihlose i-glutes, okwenza lokhu kube umzimba omkhulu wokuzivocavoca umzimba. Hambisa ngokushesha futhi izinga lakho lenhliziyo liyokwanda, wengeze isici se-cardio kulo msebenzi. Jabulela ukushisa.

1. Squat phansi, ubeka izandla ngakunye uhlangothi lwezinyawo.
2. Iqa noma isinyathelo (lula) izinyawo emuva endaweni yeplanki.
3. Gcina umzimba uqondile kanye nezintambo phansi, ubhekene ne-abs.
4. Jump noma uhambise izinyawo emuva, uzibeke kuzo zonke izingxenye zezandla.
5. Sukuma, uguqa amadolo e-squat ephansi, ephethe iziqhaga phansi bese phansi ngenkathi uthatha izingalo ngqo.
6. Gcina i-torso iqondile futhi i-abs isenzile.
7. Phinda for 1 noma ngaphezulu isethi imizuzwana 30-60.

7 - Imibuthano ye-Dumbbell

Imijikelezo ye-Dumbbell yindlela ephelele yokusebenza kokubili okuyisisekelo namahlombe. Gcina ukuhamba kuphephile ngokusebenzisa isisindo sokukhanya futhi uguquke ezinyaweni njengoba uvula umzimba ukuze ugweme ukuguqa ngamadolo.

1. Qala ukubheke phambili, izisindo phansi.
2. Jikela ngakwesokudla, uphendule ngezinyawo zombili ngenkathi uletha izisindo phezulu nangaphezulu kwekhanda.
3. Buyela emuva, ubuyekeze ngezinyawo, izinsimbi ziqonde phezu kwekhanda.
4. Pivot ngakwesokunxele, wehlise izisindo phansi ukuze uqedele umbuthano.
5. Ekupheleni kokunyakaza, kufanele ubheke phambili futhi ngezisindo phansi.
6. Phinda u-4-8 reps ohlangothini ngalunye.

8 - AmaLungi aphansi ngeMigqa

Ngokuphathelene nezikhathi ze-timesaver zihamba, akukho lutho olushaya lezi ZinguLunge. Ngenxa yokuthi ungaphansi komugqa ophansi, ngemuva ungasondelene nendawo, gcina umhlane wakho uqondile futhi ungabambeli umshado ukuze ugweme uhlobo oluphansi lokubuyela emuva.

1. Qala endaweni yokuhlala, unyawo olulodwa phambili, unyawo olulodwa emuva, izinsimbi ezisezintweni.
2. Isikhundla sokuqala siphezulu, sibuyele ngqo, izisindo zifika phansi futhi amadolo agijimela endaweni ephansi.
3. Kusukela kuleso sikhundla, vula amadolo njengoba ugoba izintambo, udonsa izisindo uphendukela ku-torso.
4. Zama ukugcina amahlombe phansi bese ukhiqiza ukunyakaza kusuka kuma-lats - imisipha ngakwesinye icala ngemuva kwakho.
5. Yehlisa izisindo njengoba uguqa amadolo emuva emgqeni wakho ophansi.
6. Phinda amaqoqo 1-3 we-8-16 reps.

9 - Uhlangothi lwe-Lunging Deadlift neRows

Ama-Deadlifts ayenhle kakhulu ama-hamstrings kanye ne-glutes kanti le nhlangothi yangaphandle yokuphuza iveza izinga elisha lomthamo. Ifomu elihle kuyisihluthulelo sokugcina umhlane wakho uqinile futhi uvikelekile ngesikhathi sokuvivinya umzimba, ngakho qinisekisa ukuthi ubuye uqondile futhi usebenzisa izitshalo zakho ukuze uthathe isisindo kunomhlane wakho ophansi.

1. Qala ngesimo esiphezulu esinezicucu, izinzwane ezihamba phambili.
2. Lunge ngakwesokudla, ukuguqa ngamadolo okunene nokugcina umlenze wesobunxele ngokuqondile njengoba ususa iziqhumane ngaphezulu kwesinyawo sokunene.
3. Ngesikhathi esifanayo, thatha izisindo phansi phansi nganoma yiluphi uhlangothi lomunene onyawo. Gcina imhlane yakho iqonde kulo lonke ukuhamba.
4. Ngena esithende bese ubuyela esikhungweni bese uphakamisa izisindo ukuphakama kwe-hip ku-motion motion.
5. Manje uye ngakwesobunxele, ushintshe i-hip yangakwesokunxele kunyawo lwesokunxele bese ubeka izisindo ngakwesinye uhlangothi lwesokunxele.
6. Phinda, izinhlangothi ezishintshayo kuma-1-3 amasethi we-8-16 reps.

I-10 - Ukufa kwe-Deadlift kuya kwe-Overhead Cindezela nge-Lunge

Lokhu kusebenza kusebenza cishe zonke izingxenye zomzimba ongacabanga ngazo, kufaka phakathi ama-hamstrings, glutes, back back, amahlombe, futhi uzothola ngisho ne-cardio encane njengoba kuphakama kwenhliziyo yakho. Lokhu kuyindlela enkulu yokuzivocavoca umzimba wonke.

1. Ukubeka izisindo phambi kwamathanga, isicu esivela ezinkalweni, ukugcina umhlane uphansi, bese uhlehla ekufeni .
2. Njengoba uphakamisa, phakamisa izisindo phezulu, izingalo ngqo ngqo emahlombe.
3. Ukugcina izingalo ziqonde ngqo, buyela emuva emgodleni ohamba phambili ngonyawo lwesokunene bese unyawo lwesokunxele.
4. Yehlisa izisindo bese uphinda uphinde ulungise ama-1-3 we-8-16 reps.

11 - Side Squat nge Arnold Press

Lo msebenzi ukuhlanganisa okuphelele kunoma yikuphi ukuqeqeshwa kwe-cardio noma ukuqeqeshwa kwamandla. Akusebenzi nje kuphela umzimba ophansi kanye namahlombe, uzothola isilinganiso senhliziyo, ungeze isici se-cardio ekusebenzeni. Uma wenza lokhu nge-jump squat, uzoshisa amakholori amaningi.

1. Hamba ngezinyawo bese ubamba izinsimbi ezingeni lesifuba, izintende zibhekene nazo.
2. Thatha isinyathelo esikhulu kuya kwesokudla ku-squat ebanzi, amadolo ngokuhambisana nezinzwane, izisindo ezingeni lesifuba.
3. Hamba unyawo emuva uma ugcizelela izisindo ngaphezulu, uzijikeleze ukuze zibheke ngaphandle.
4. Njengoba unciphisa izisindo, hamba ngakwesokunxele ungene ku-squat.
5. Qhubeka ukushintshanisa izinhlangothi, ucindezela isisindo esiphezulu isikhathi senhloko uma ume.
6. Ungangezela amandla ngokwenza i-jump squat esikhundleni sokungena ngaphandle nokungena.