Ukuqeqeshwa Okuyinhloko Kwezokugijima Kwabagijimi

Ukuba nenhloko eqinile kubalulekile ekusebenzeni ukusebenza nokuvimbela ukulimala. Njengoba uzakha amandla akho amakhulu, ifomu lakho lokusebenza kanye nokusebenza kahle kuzokwenza ngcono futhi uzozizwa uhle kangcono. Ngaphezu kwalokho, isigaba esiphakathi se-trimmer njalo ibhonasi enhle.

Nazi abagijimi abayishumi abangayenza ukuze baqinise umgomo wabo.

Superman (Emuva Ukwandisa) Ukuzivocavoca

Lo msebenzi uqinisa yonke ingqikithi yakho (izibeletho, izibilini, ezansi) ngokuzihlukanisa njengoba uphakamisa amahlombe nemilenze yakho phansi. Kuyinto ngempela umzimba ophelele ngoba uzosebenzisa umzimba wakho wonke ngesilinganiso esithile sokuzinza.

Indlela yokwenza ngayo:

1. Themba ubheke phansi emgqeni bese welula izingalo zakho phambili, izintende zezandla, kanye nemilenze yakho emuva. Gcina intamo yakho endaweni engathathi hlangothi futhi ugcine izikhwama zakho zitholakale.
2. Ngesikhathi esifanayo uphakamise izingalo zakho, ikhanda, isifuba, nemilenze njengoba uphakeme kakhulu uma ungawaphumula. Ukunyakaza kuqedile uma ungeke ukwazi ukuphakamisa izingalo nemilenze yakho noma yikuphi.
3. Gcina izitho eziqondile.
4. Vumbela izibeletho zakho.
5. Bamba isikhundla semasekhondi angu-3-5.
6. Kanciphisa kancane imilenze yakho endaweni yokuqala
7. Ngaphansi kwesimo sokuqala bese uphinda izikhathi ezingu-5-10.

Amathiphu Okuthuthukisiwe:

• Ukwenza lo msebenzi ube inselele nakakhulu, ungabeka umzimba wakho ngaphezulu kwesimo se- "X" ukuze izingalo zakho zikhishwe kude nomzimba wakho.
• Ezinye izindlela zokwandisa ubunzima ukufaka izisindo ze-ankle noma ukubamba isikhundla sokuphela isikhathi eside ku-rep.

Okuningi

I-Arm and Leg Legally Opposite Iphakamisa Ukuzivocavoca

Ingalo ephikisanayo nomlenze ukukhulisa ukuzivocavoca kungasiza ukuqinisa ukubuyela kwakho okuphansi nangaphansi. Ungayenza ngokushesha emva kokuzivocavoca kwakho kwe-Superman kusukela usuvele ukhona kuleso sikhundla kumat.

Indlela yokwenza ngayo:

1. Themba esiswini sakho kanye nekhanda lakho lihlezi phansi, izingalo ziphakanyiswe eduze kwekhanda lakho nemilenze enwetshiwe. Izinyawo zakho kufanele ziphumule ezinhlangothini zezinzwane ezinkulu.
2. Kancane kancane uphakamise ingalo yakho yangakwesokudla nomlenze wakho wesobunxele ngenxa yezibalo ezimbili bese wehlisa izinombolo ezimbili.
3. Phinda usebenzisa ingalo yesobunxele nomlenze wesokudla, izinhlangothi ezishintshayo.
4. Gcwalisa ukuphindwa kwezingu-10 (5 ngesandla ngasinye / umlenze ophikisanayo) uphinde uqhubekele kuma-3 amasethi wezintambo ezingu-10.

V-Sit Ab Ukuzivocavoca

Ukuvivinya kwe-V-sitting kuzoqinisa ikhanda lakho eliyisisekelo, elingenhla, eliphakathi naphakathi, kanye nemisipha yakho ye-oblique. Kuzosiza futhi ukuthuthukisa ibhalansi yakho.

Indlela yokwenza ngayo:

1. Lapho uhlezi esihlalweni, faka izandla zakho phansi, ngemuva kwakho ngemuva kwezinyawo zakho.
2. Njengoba uthola imisipha yakho kanye nomgogodla wakho, kancane kancane uphakamise imilenze yakho ngezinga elingama-45 degree.
3. Zama kancane ukuze ufinyelele izandla zakho phambili emaceleni akho.
4. Zama ukulinganisela futhi ubambe lesi sikhundla ngamasekhondi ambalwa. Bona ukuthi ungayibamba isikhathi esingakanani. Kumele ukwazi ukubamba isikhundla isikhathi eside njengoba uqhubeka.
5. Phinda lokhu ukunyakaza izikhathi ezingu-5-6.

Okuningi

I-Hip Bridge Ukuzivocavoca

Ukuzivocavoca kwe-hip kuyindlela enhle yokuhlukanisa nokuqinisa imisipha yakho. Uzoqinisa futhi i-abs yakho futhi usize ukwakha ukuzinza kwenhliziyo.

Indlela yokwenza ngayo:

1. Themba flat emhlane wakho ngamadolo akho egobile futhi zombili izinyawo phansi. Gcina izingalo zakho zikhululekile ezinhlangothini zakho.
2. Kusukela esimeni sokuqala, faka emisipha yakho yesisu. Qinisekisa imisipha yakho ye-butt.
3. Phakamisa izinyathelo zakho ophahleni ukuze udale umugqa oqondile kusuka emadolweni akho kuya esifubeni sakho.
4. Bamba ukuchotshozwa nge-glutes yakho ngamasekhondi angu-5 bese uhlehlisa emuva endaweni eqalayo. Njengoba uqhubeka futhi wakha amandla akho, zama ukubamba isikhathi eside, usebenze kuze kufike kumasekhondi angu-30. Uma izinyathelo zakho ziqala ukugaya futhi ulahlekelwa ifomu elifanele, wehlisela phansi endaweni yokuqala.
5. Phinda lokhu kusetshenziselwa ukuphindaphinda kuka-10-15.

I-Hip Bridge Ukushintsha: Ungenza futhi amabhuloho we-hip ebhodini lokufaneleka. Themba ebhokisini lakho elingenhla nangemuva kwekhanda lakho. Phakamisa izinkalo zakho phezulu ngangokunokwenzeka, futhi ugcine ibhalansi ebhola.

Uma ibhuloho le-hip eyisisekelo liba lula kakhulu, ungazama ibhuloho elilodwa lomlenze.

Okuningi

I-Single Leg Bridge

Ibhuloho elilodwa lomlenze lisekelwe esimweni esifanayo njengebhuloho eliyisisekelo le-hip kodwa kuyinkinga encane kakhulu.

Indlela yokwenza ngayo:

1. Themba flat emhlane wakho ngamadolo akho egobile futhi zombili izinyawo phansi. Gcina izingalo zakho zikhululekile ezinhlangothini zakho.
2. Kusukela esimeni sokuqala, faka emisipha yakho yesisu. Qinisekisa imisipha yakho ye-butt.
3. Phakamisa umlenze owodwa ngqo, bese uphonsa izintambo zakho emhlabathini nge-hip ehlukile.
4. Bamba ukuchotshozwa nge-glutes yakho imizuzwana engu-10 bese wehlisela emuva esimweni sokuqala. Njengoba uqhubeka futhi wakha amandla akho, zama ukubamba isikhathi eside, usebenze kuze kufike kumasekhondi angu-30.
5. Phinda lokhu kusetshenziselwa ukuphindaphinda kuka-10-15.

Okuningi

Iplanethi yangaphambili

Ukuzivocavoca nge-plank kuyindlela enhle kakhulu yokuqinisa imisipha yakho yomzimba. Nansi indlela yokwenza iplanki yangaphambili kahle:

1. Phuma emabunzini akho bese uqinisekisa ukuthi amahlombe akho ahlotshaniswa ngokuqondile ngaphezulu kwezingalo zakho. Izandla zakho zingaba isundu noma izithupha, noma yikuphi isikhundla sikhululekile.
2. Yandisa imilenze yakho emva kwakho bese uhlala ezinzwaneni zakho, njengokungathi uzokwenzela i-pushup. Ungagcina imilenze yakho ichukumisa noma ububanzi be-shoulder.
3. Qinisekisa ukuthi ubambe umzimba wakho endaweni engathathi hlangothi futhi ugcine imisipha yakho yesisu ihlanganyela. Umgomo wakho kufanele kube ukuthola umugqa oqondile phakathi kwamahlombe nezinzwane zakho. Ungavumeli izinyathelo zakho noma u-butt ukuba uvuke.
4. Bamba isikhundla seplanki imizuzwana engu-30. Ungakhohlwa ukuphefumula. Philisa futhi uphume kancane kancane futhi ubambe iqhaza njengoba ubambe iplanki.

Umqali wokuqala: Uma ukuvivinya okungenhla kunzima kakhulu, zama ukunciphisa amadolo akho emhlabathini, ngakho umzimba wakho ophansi usekelwa ngamadolo akho kunokuba izinzwani zakho.

Okuthuthukisiwe: Njengoba uqina, qhubeka ungeze amanye amasekhondi angu-15 ngesikhathi sakho sokubamba. Ungaphinda uphakamise umlenze owodwa ngqo emoyeni ngenkathi usendaweni yangaphambili yeplank.

Okuningi

Plank Side

Umgogodla oqinile usiza ugijime uqine futhi uvimbele ukulimala okusebenzayo kanye nokuzivocavoca kweplanki kuyindlela enhle kakhulu yokuqinisa lezo misipha yomzimba. Nansi indlela yokwenza iplanki elungile kahle:

1. Qala ngokubeka eceleni kwesokudla sakho ngemilenze yakho ngqo. Phakamisa umzimba wakho ophezulu ngakwesokudla sakho nangobuso.
2. Beka ukhokho wakho ngaphansi kwehlombe lakho. Izinyawo, amadolo, namathanga akho zizobekwa omunye phezu komunye.
3. Phakamisa izinkalo zakho kuze kube yilapho umzimba wakho ubeka umugqa oqondile kusuka emahlombe akho kuya emaqenjini. Qiniseka ukuthi ikhanda lakho lihlala emgqeni nomzimba wakho.
4. Qinisekisa i-abs yakho ne-glutes njengoba ubamba i-pose imizuzwana engu-30.
5. Philisa futhi uphume kancane kancane futhi ubambe iqhaza njengoba ubambe iplanki.
6. Phinda ngakwesokunxele sakho.

Umqali wokuqala: Uma ukuvivinya okungenhla kunzima kakhulu, ungaqala ngamadolo aguqe.

Okuthuthukisiwe: Njengoba uqina, qhubeka ungeze amanye amasekhondi angu-15 ngesikhathi sakho sokubamba. Ungaphinda uphakamise futhi unciphise umlenze wakho phezulu ngenkathi uhlala endaweni yeplanki. Kancane kancane usebenzele ukubamba umlenze ongaphezulu ukuze ubale 5 kuya ku-10.

Okuningi

Izinyoni zezinyoni

Inja yezinyoni (noma enye umlenze nengalo) ukuvivinya umzimba kuqinisa izibeletho zakho, emuva, emuva, namathanga akho aphansi. Nansi indlela yokwenza ngayo:

1. Qala phansi, ezandleni zakho nasemadolweni, ngezandla zakho zibekwa ngokuqinile eceleni kwe-shoulder-width.
2. Qinisekisa imisipha yakho yesisu.
3. Vusa umlenze owodwa phansi bese ubambe ngqo ngemuva kwakho. Qaphela ukuthi ungavumeli ukunyakaza okukodwa kunciphise kunomunye, ngakho-ke awuphihli i-trunk yakho.
4. Uma uzizwa uzinzile ngomlenze wakho uphakamise, vusa ingalo yakho ehlukile ngqo phambi kwakho ngesikhathi esifanayo (bheka isithombe).
5. Bamba imizuzwana engu-5, bese unciphisa umlenze wakho nengalo.
6. Shintshela kwenye umlenze nengalo.
7. Phinda izikhathi ezingu-8 kuya kwezingu-12 kumlenze / ingalo ngayinye, ubambe impendulo ngayinye imizuzwana emihlanu.
8. Yakha ukuze ubambe impendulo ngayinye imizuzwana engu-10 kuya kwangu-30 njalo.

Okuningi

I-Crunch Bicycle

Ibhayisikili (noma i-elbow-to-knee twisting crunch) ukuhamba okukhulu ukusiza ukuqinisa imisipha yakho yesisu. Futhi uma unesizungu nge-crunches evamile, kuyindlela ejabulisayo yokuyixuba. Nansi indlela yokwenza ngayo:

1. Qala phansi (kumathambo we-yoga noma ithawula), ngemuva kwakho, amadolo akho aphakanyiswe futhi izandla zakho zisekela kahle ikhanda lakho.
2. Gcoba ibhande lakho lesokudla ngakwesobunxele sakho, uwahlanganise ndawonye phakathi nendawo yomzimba wakho.
3. Buyela esimweni sakho sokuqala uphinde uphinde ubheke ngakwesokunxele sakho emadolweni.
4. Ungakhohlwa ukuphefumula ngokulinganayo kulo lonke umsebenzi.
5. Qhubeka ukushintshanisa okungavunyelwe ngomzuzu owodwa. Sebenza kuze kube kumasekhondi angu-90-120 njengoba uqhubeka nokuqhubeka.

I-Crverse ephindaphindiwe

I-crunch ephikisayo iyisinyathelo esihle kakhulu sokuqinisa ukuqinisa. Nansi indlela yokwenza kahle:

1. Qala phansi (ngombhede we-yoga noma ithawula), ngemuva kwakho, ngezandla zakho ezinhlangothini zakho.
2. Ngesinye isinyathelo, phakamisa izinyawo zakho phansi bese uguqa amadolo akho esifubeni sakho ngenkathi ucindezela izandla zakho phansi.
3. Gxumela amadolo akho ngokugcwele ukuze uphakamise izinyathelo zakho phansi.
4. Nciphisa izinyathelo zakho emuva bese u-uncurl imilenze yakho aze aqonde. Bamba izinyawo zakho eyodwa noma ezimbili amasentimitha ngaphezulu phansi bese uqala enye i-crunch.
5. Phinda ungaphenduli ngomzuzu owodwa.