Ukusebenza komjikelezo womzimba umzimba wonke kuhloswe yonke imisipha emzimbeni wakho ngokuzivocavoca umzimba okunamandla kanye nezinyathelo eziqondene nomzimba. Ukuqeqeshwa okufishane, okunamandla kuphelele uma usufushane ngesikhathi futhi ufuna ukuzuza kakhulu emsebenzini wakho. Uzokwenza umsebenzi ngamunye, omunye emva komunye, ngesifunda esisodwa esiphelele somsebenzi omfushane, osebenza kahle.
Ufuna okuningi? Dlulisa isifunda kuze kube izikhathi ezi-3 ze-intense, calori-burnout-burnout.
Ukuqapha
Bheka udokotela wakho uma unezifo, ukulimala noma ezinye izimo zezokwelapha.
Izinto ezidingekayo
Ukuzivocavoca ibhola, ama-dumbbells ahlukahlukene, isinyathelo noma ibhentshi
Kanjani
- Ukufudumala nge-5-10 imizuzu ye-cardio
- Yenza izivivinyo njengoba kubonisiwe, enye ngemva komunye ukuphumula okufushane phakathi phakathi okudingekayo
- Ukuze usebenze isikhathi eside, gcwalisa izijikelezo ezingu-2-3
- Shintsha ngokwezinga lakho lokuzivocavoca futhi ugweme noma yikuphi ukuzivocavoca okubangela ubuhlungu noma ukungakhululeki
I-Squat Curl no-Cindezela
I-Squat Curl noCindezela
Bamba izisindo eziphakathi futhi ume ngakwesokudla, unyawo lwesokunxele ngemuva kwakho. Gcina phansi, uthinta izisindo phansi. Hlukisa izisindo phezulu kwe-biceps curl bese ucindezela izisindo phezulu uma ushaya esimweni sokuma. Yehlisa isisindo bese uphinda u-10-12 uhlangothi olulodwa ngalunye.
2 - Ama-Sumo Squats
Ama-Sumo Squats
Bamba isisindo esinzima kakhulu noma i-kettlebell futhi uthathe izinyawo ezinhlangothini, izinzwane eziphuma ngezinga elingama-45 degree. Bhonqa ngamadolo bese wehla ngaphansi kwe-squat ephansi njengoba ukhululekile, ukugcina amadolo ngokuhambisana nezinzwani. Faka phakathi izithende ukuze ume futhi uphinde uphinde uphinde uhambe.
3 - i-Curl Biceps Curl
I-Curl Biceps Curl
Bamba izisindo ezinzima ngezinyawo ze-hip-ibanga elihlukile. Swayipha izisindo emuva kancane uma ugijima, ubeka izisindo kuze kube ngophethini wesando ngenkathi ugaqa, uthinta izintambo emadolweni uma unamandla. Sukuma ngenkathi ugcina izisindo uphinde wehlisa kancane izisindo emuva. Phinda u-16 ubuyekeze.
I-Plank 4 - 360
I-360 Plank
Bamba izisindo eziphakathi bese uhlala ngakwesobunxele (umlenze wesokudla uqondile) uthatha isisindo ngakwesokunxele phansi phansi. Kumele ube emgodini womgijimi onengalo engakwesokunxele ehanjiswe phezulu. Beka isisindo esifanele uma uvula umlenze wesokunxele ube iplanki. Manje phonsa isisindo esifanele futhi uphinde ulandele njengoba uqhubeka phambili nomlenze wesokudla. Sukuma, ubheke ngemuva kwekamelo bese uphinda uchungechunge futhi nge-lunge yakho yesokunxele, umugqa weplanki bese ume. Gcwalisa imibuthano engu-4 kusiqondiso ngasinye.
5 - Ukufa kwe-Deadlift kuya kwe-Overhead Cindezela ngama-Lunges aguqukayo
Ukufa kwe-Deadlift kuya kwe-Overhead Cindezela ngama-Lunges aguqukayo
Ukubeka izisindo phambi kwamathanga, isicu esivela ezinkalweni, ukugcina umhlane uphansi, bese uhlehla ekufeni . Njengoba uphakamisa, phakamisa izisindo phezulu, izingalo ngqo ngqo emahlombe. Ukugcina izingalo ziqonde ngqo, buyela emuva emgodleni ohamba phambili ngonyawo lwesokunene bese unyawo lwesokunxele. Phinda konke ukulandelana kwezintambo ezingu-8-10.
6 - One Row Row
I-One Arm Row
Beka unyawo lwesokunxele ngesitebhisi bese usekela umzimba ngesandla sobunxele njengoba ubamba isisindo esinzima ngakwesokunene. Cindezela emuva ukudonsa i-elbow up motion motion kuze kube ezingeni ne torso. Yehla bese uphinda u-15, bese ushintsha izinhlangothi.
7 - ama-Pushups
Ukujima
Emadolweni noma ngezwanezwane, yenza amaningi amaningi ngokusemandleni akho ngefomu elihle. Phumla imizuzwana engaba ngu-10 bese uphinda isikhathi esisodwa.
8 - Phindela emuva ku-Turning Lunge
Phindela emuva ku-Turning Lunge
Qala ukuhamba okubhekene phambili, ubambe izinsimbi esandleni ngasinye, uma uthanda. Jikela ngakwesokunxele lapho uhamba khona, ujikeleza ngakwesokunene ngenkathi uqhubekela phambili ngonyawo lwesokunxele ungena emgodini. Thatha izisindo phansi, ugcine i-abs engagelwe ukuvikela emuva. Umlenze wakho wokunene kufanele uqonde. Phindela emuva, uphenduke ukuze ubheke phambili futhi. Yenza okufanayo ngakolunye uhlangothi, uphazamise ngezinyawo. Phindela emuva ukuze uqale uphinde uphinde, ukushintshanisa izinhlangothi ezingu-15.
9 - Lunga
Lunge
Hlala esimweni sokuhlukaniswa, ngezinyawo ngezinyawo ezintathu. Bamba izinsimbi esandleni ngasinye bese uguqa ngamadolo. Nciphisa amadolo abuyele phansi, ugcine isithende sangaphambili kanye namadolo ngqo ngqo phakathi nendawo yonyawo. Gcina i-torso iqondile futhi ungenayo lapho uqhuma isithende sangaphambili bese ubuyela emuva. Phinda konke ukuhlelwa kolunye uhlangothi ngaphambi kokushintsha izinhlangothi. U-15 ubuyela emuva.
10 - I-Y-Chest Press
I-Y-Chest Press
Themba ebhentshini bese ubamba izinsimbi ezisindayo ezinama-elbows bent. Lungisa izingalo bese ucindezela izisindo phezulu bese uphuma nge-angi zibe y-shape. Letha izisindo ndawonye phezu kwesifuba, wehlise phansi bese uphinda uphinde ubuyele emuva.
11 - Ama-crushers e-Skull
Ama-Crushers e-Skull
Bamba i-barbell ephakathi ngezandla ze-shoulder-width ngaphandle, izintende zibheke ngaphandle. Vumelanisa i-triceps ukusunduza izisindo uphinde ugobe izigqoko bese unciphisa isisindo phansi ekhanda, ukuma lapho izingqimba zingama-degrees angu-90. Phakamisa isisindo uphinde uphinde ukhiphe ukucindezela okusheshayo nokucindezela kwe-skull for 16 reps.