Lezi zivivinyo zenzelwe ukusiza ukuqinisa imisipha esetshenziselwa ukushushuluza - imilenze, abs, emuva kanye nezingalo. Ibuye inselele ibhalansi yakho, amandla okuqala nokuzinza - zonke izinto eziyinselele ekudumeni. Yenza lokhu kuqhutshwa kwezinsuku ezingu-2-3 ezingenayo i-nonconsecutive ngesonto noma wengeze ezinye zezivivinyo ekusebenzeni kwakho okujwayelekile.
Ukuqapha
Bheka udokotela wakho ngaphambi kokuzama lokhu okusemandleni uma kukhona ukulimala, izifo noma ezinye izimo.
Izinto ezidingekayo
Ama- dumbbells ahlukahlukene, ibhola lokuzivocavoca , i- BOSU noma isinyathelo, ibhola lomuthi kanye ne-band resistance .
Indlela Yokwenza Umsebenzi Wokulungiselela I-Ski
- Ukufudumala nge- cardio elula
- Gcina konke okufutshane phakathi kokuzivocavoca
- Qeda nge-cool cool phansi bese ulula
- Abaqalayo: Yenza isethi eyodwa yomsebenzi ngamunye ngezinyanga ezingu-15-30
- Okuphakathi / Okuthuthukisiwe: Yenza umsebenzi ngamunye for 1 (noma ngaphezulu) imizuzu bese uphinda izikhathi 1-3
I-Squat engu-Front Sweep
Hamba ngezinyawo u-hip-width ngaphandle bese ubamba ibhola le- med noma i- dumbbell . I-squat ephansi kakhulu ngangokunokwenzeka (amadolo ngemuva kwezinzwane kanye no-abs inkontileka) bese uthinta ibhola phansi. Cindezela ngokusebenzisa izithende ukucindezela emuva ngenkathi usula isisindo phezulu nangaphezulu. Gcina ukuhamba okulawulwayo bese uzama ukungasebenzisi ukujula.
2 - Amapulangwe wePushups / Side
Esikhundleni sokubamba (ngamadolo noma ezontsheni), yenza u- pushup owodwa. Njengoba ufika, shiya isisindo engxenyeni yakho yesobunxele, uphendukele ohlangothini ngenkathi uletha isandla sokunene sibheke edilini eplanini eleceleni. Nciphisa ingalo emuva phansi ukuze uthole enye i-pushup bese ujika ngaphesheya.
3 - Lunge On The Ball
Phakamisa ibhande lakho elifanele ebholeni (noma isinyathelo) ngemuva kwakho futhi uguqe ngamadolo, uhla kancane ungene emgodini. Cindezela izithende ukuze uphakamise phezulu, uqinisekise ukuthi idolo liyayisemuva futhi i-torso iqondile, ungenalo. Lungisa ibhola njengoba kudingeka ukuze ugcine idolo ngemuva kwezwane zakho. Engeza ama-dumbbell ngokuqina okukhulu, kodwa lokhu kuyakhethwa. Uma ungenayo ibhola noma isinyathelo, ungenza lokhu ngaphandle kweyodwa.
Ama-Deadlifts neRow
Hamba ngezinyawo u-hip-width ngaphandle ubambe izinsimbi phambi kwamathanga. Ukugcina ungenayo futhi uphindze uphendule, i-tip kusukela ezinqulwini bese unciphisa isisindo (ukukhipha imilenze) phansi njengoba ukuguquguquka kwakho kuvumela. Cindezela ukuza uphinde wehlise phansi kuze kube yilapho isibhakabhaka siphambana phansi, vula izandla ukuze zihambisane futhi zidonsa izisindo phezulu. Phinda, ushintshe ukufa okubulalayo nemigqa yazo zonke iziqu.
5 - Side kuya Side Lunge
Hamba ngezinyawo, izinzwane ziphuma kancane, ubambe isisindo esikhwameni sekhanda. Lunge ngakwesokudla, ukuguqa ibanga elifanele (ukugcina lelo gama ngemuva kwezwane) nokuthinta isisindo phansi ngenkathi ugcina i-abs ingenele, i-torso iqonde. Cindezela emuva ukuze uqale futhi uhambe ngakwesobunxele, uthinte ibhola phansi. Thatha isikhathi sakho bese uzama ukungasebenzisi umfutho.
6 - I-BOSU Squat ihamba
Hamba phambi kwe-BOSU Balance Trainer noma, uma ungenalo, ibhentshini eliphansi noma eliphansi. Bhonqa ngamadolo futhi, ugcine umzimba uphansi kakhulu, gxuma ku-BOSU ngezinyawo zombili, ufike ku-squat ngamadolo athambile. Hamba phansi bese uphinda, uhamba ngokushesha ngangokunokwenzeka.
7 - Ukulinganisa okukodwa ngemilenze ne-Tricep Kickback
Hlala ngakwesokudla ngakwesokunene uthatha umlenze wesobunxele ngqo ngemuva kwakho, zombili umlenze kanye ne-torso zihambisana phansi. Letha uhlangothi olungakwesokudla eceleni kwesifuba sakho ngenkathi ubamba isisindo futhi, ulondoloze ibhalansi yakho, welula i-elbow kuze kube yilapho ingalo iqondile ngokutholwa kwe-triceps. Londoloza lesi sikhundla kuzo zonke izikhalo bese ushintsha izinhlangothi.
8 - Ukuhamba kwe-Ski
Hamba ngezinyawo ndawonye. Bhonqa amadolo bese ugibela ngakwesokunene ngangokunokwenzeka-cabanga ngokugxuma kamuva ngaphandle kokubukeka. Hamba ngamadolo athambile bese ugijima ngokushesha ngemuva kwesokunxele. Phinda.
9 - Ukuhlala Row
Vhola ibhola ngokumelene nodonga ngamabhande ohlangothini. Vula izinyawo ngokumelene nebhola ngamadolo aguqe futhi uhlale phezulu, uphethe ngezandla zombili. Ukugcina i-torso iqondile futhi ingabambiswanga, faka amahlombe ndawonye uma ugoba izintambo, uzidonsa nje ngemuva kwesibindi. Ukukhululwa nokuphinda, ukugcina imilenze isebenza ukuze ibhola lingadluli.
10 - Isandiso Emuva
Themba ubheke phansi ibhola ngaphansi kwezintweni zakho kanye nomoya ophansi. On izinzwane noma amadolo kanye ngezandla ngemuva kwekhanda, uphakamise isifuba ebhola, ulethe amahlombe akho kuze kube yilapho umzimba wakho uqondile. Yehlisa futhi uphinde.
11 - Ukuhanjiswa kweBhola
Beka izingalo zakho ebhola, kufana nomunye nomunye. Ukudonsa inkinobho yakho yesisu ekugcineni komgogodla bese uqinisa isifuba sakho, kancane kancane uqhubekela phambili kuze kube yilapho esifubeni sakho sithinta ibhola. Ukugcina ifomu, ukudonsa umzimba wakho kancane kancane usebenzisa izingalo zakho nezibeletho. Ungawa phansi njengoba uqhubeka phambili!