Lokhu kusebenza komzimba okuphansi kunika indlela enhle yokwengeza ukuqina nokukhathala emisipha ye-glutes, izintambo namathanga ngokuqeqeshwa kwepiramidi . Kulo mdlalo, uzohamba uchungechunge lwamasethingi, uqale ngesisindo sokukhanya futhi uphinde uphinde uphinde ulungiselele isethi yakho yokuqala. Kulezi zinethi ezilandelayo, uzokwandisa isisindo ngenkathi unciphisa ukubuyela kwakho. Ngokuzivocavoca kokuqala oku-3, uzokwenza kokubili ukwenyukela futhi wehla amapiramidi, ukuthatha inani lezinqola ezingu-5 ngomsebenzi ngamunye. Ngokuzivocavoca okugcina okungu-3, uzogxila kuphela ekukhuphukeni kwamaphiramidi ama-3 isethi ngomsebenzi ngamunye.
Kungase kudingeke uhlole ukuthi isisindo esingazisebenzisa kanjani isethi ngayinye. Gxila ekukhetheni isisindo ongasiphakamisa kuphela ngenombolo oyifunayo ye-reps.
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 zokuqeqeshwa komzimba we-Pyramid Lower Body Workout
- barbell nge izitsha ezihlukahlukene ezilinganiselwe
- ama- dumbbells ahlukahlukene
- isinyathelo noma izitebhisi
- ipuleti yamaphepha.
Indlela Yokuzivocavoca umzimba we-Pyramid Lower Body
- Ukufudumala nge-5-10 imizuzu ye- cardio
- Ngokuzivocavoca ngalunye, khetha amaqoqo amathathu wezinsimbi - ukukhanya okukodwa, okuphakathi nokukodwa. Umthetho jikelele wesithupha uyakwandisa izisindo ngamakhilogremu angu-5-20, kuye ngokuthi izinga lakho lokuzivocavoca kanye nokuzivocavoca
- Yenza isethi ngayinye piramidi, ukwandisa isisindo seqoqo ngalinye futhi uphumule cishe imizuzwana engama-30-60 phakathi kwamasethingi
- Izisindo zesampula ziboniswa ngokuzivocavoca ngalunye kodwa zishintsha ngokwezinga lakho lokuzivocavoca
- Ama-dumbbells angenayo uma ungenayo i-barbell
1 - I- Barbell Squats
Hamba ngezinyawo uhlangothi lwe-shoulder-width ngaphandle, uphumule i-barbell emahlombe. Ngaphansi kwe-squat, ubeke amadolo ngemuva kwezinzwane no-abs uzibandakanye. Phonsa ezithendeni ukuze ume bese uphinda.
Hlela 1 - 35 lbs x 12
Hlela 2 - 45 lbs x 10
Hlela 3 - 50 lbs x 8
Hlela 4 - 45 lbs x 10
Setha 5 - 35 lbs x 8
2 - Ama- Deadlifts
Hamba ngezinyawo uhlangothi lwe-hip-width, amadolo aguqa kancane futhi abambe izinsimbi phambi kwamathanga. Ngemuva kwesigxobo, amahlombe abuyele emuva futhi angenayo, aphume kusuka ezinkalweni futhi ahlehlise isisindo kuze kube lula ukuvumela kwakho. Vuka up, ucindezele ama-glutes.
Hlela 1 - 20 lbs x 12
Hlela 2 - 25 lbs x 10
Hlela 3 - 30 lbs x 8
Hlela 4 - 25 lbs x 10
Setha ama-5 - 20 lbs x 8
3 - I- Barbell Lunges
Beka i-barbell esindayo emahlombe bese uthatha unyawo olufanele phambili, unyawo lwesokunxele emuva kwesigaba sokuhlukaniswa. Ukugcina i-abs engenzile, ukuguqa ngamadolo bese ungena emgodini, ugcina idolo langaphambili ngemuva kwezwane. Yehlisa ngangokunokwenzeka ngaphandle kokuthinta idolo elingemuva phansi. Phindela emuva ukuze uqale uphinde uphinde uzenzele wonke ama-reps ngaphambi kokushintsha izinhlangothi.
Hlela 1 - 20 lbs x 12
Hlela 2 - 25 lbs x 10
Hlela 3 - 30 lbs x 8
Hlela 4 - 25 lbs x 10
Setha ama-5 - 20 lbs x 8
4 - Isinyathelo sokuhamba
Bamba izinsimbi esandleni ngasinye bese ubeka unyaweni onyawo ngesinyathelo noma isinyathelo sesibili sezindiza. Ngaphansi kwe-squat bese ucindezela esithendeni sesinyawo sokunene bese uphakamisa, ngokuthinta kancane umlenze wesokunxele kwisinyathelo. Letha unyawo olungakwesokunxele phansi bese uphinda wonke ama-reps ngaphambi kokushintsha izinhlangothi.
Hlela 1 - 12 lbs x 12
Hlela 2 - 15 lbs x 10
Hlela 3 - 20 lbs x 8
5 - Isikwele esikhulu
Bamba izisindo emathangeni angaphezulu noma ezinhlangothini zakho bese ume ngezinyawo kunamahlombe, izinzwani eziphuma ema-angles angu-45 degree. Ukugcina amadolo ngokuhambisana nezinzwane, kancane kancane wehla ku-squat. Phonsa ezithende bese ugxila emathangeni angaphakathi uma uphendukela emuva ukuze uqale.
Hlela 1 - 15 lbs x 12
Hlela 2 - 20 lbs x 10
Hlela 3 - 25 lbs x 8
6 - Slide Side Lunge
Beka ipuleti yamaphepha ngaphansi kwesokunxele bese ubamba isisindo ngakwesobunxele. Gcina isisindo esifundeni sokunene bese uguqa ngamadolo njengoba uslayida unyawo lwesokunxele uhlangothi, ugcine umlenze wesokunxele uqondile. Njengoba ugibela phansi, uguqa ngamadolo, uthathe isisindo bese uthinta phansi. Phindela phezulu, ulayishe unyawo lwesokunxele lapho uma. Phinda wonke ama-reps ngaphambi kokushintsha izinhlangothi.
Hlela 1 - 15 lbs x 12
Hlela 2 - 20 lbs x 10
Hlela 3 - 25 lbs x 8