Ukuzivocavoca umzimba komzimba okungezansi kubalandeli abaqalayo abangakaze baphakamise izisindo noma abangazange baphakamise izisindo isikhathi eside. It hits wonke amaqembu ezinkulu muscle nge ukuhamba classic ukuthi cishe uzobona.Thatha isikhathi sakho umzimba bese uguqule ukuba afane nezidingo zakho.
1 - Yonke Amandla Omzimba Kwabaqalayo
Ukuqapha
Bheka udokotela wakho ngaphambi kokuzama lokhu okusemandleni uma kukhona ukulimala, izifo noma ezinye izimo.
Izinto ezidingekayo
Ama-dumbbells aKhanya-Medium, ibhola lokuzivocavoca noma isihlalo kanye nombhede.
Kanjani
- Qala ngeminitha emihlanu kuya kwezingu-10 efudumele yokukhanya kwe-cardio (ukuhamba endaweni, njll)
- Yenza isethi e-1 yezinguquko ezingu-12 zomsebenzi ngamunye. Ngokuzivocavoca umzimba, khetha isisindo esivumela ukuthi uqedele ukuphindaphinda okungu-12. I-rep yokugcina kufanele ibe nzima, kodwa ingenakwenzeka. Okuningi mayelana nendlela yokukhetha isisindo sakho .
- Ngenselele eyengeziwe, zama Total Body Strength 3 equkethe ukuzivocavoca okunzima kakhulu.
- Yenza lo msebenzi woku-1 kuya kwezingu-3 izinsuku ezingahambisani nesonto, kuthatha okungenani usuku olulodwa lokuphumula phakathi kokusebenza.
2 - Ama-Lunges asekelwe
Usizo Lunge
Hamba ngesimo sokuhlukaniswa, izinyawo ezinamamitha amathathu ngaphandle kokusebenzisa isihlalo noma udonga ngokulinganisela. Ukugcina i-torso ngokuqondile, ukuguqa amadolo kanye nomzimba ophansi phansi ngaphandle kokuvumela ibhande langaphambili ligobe phezu kwezwane (kufanele ubone isicathulo sakho). Phonsa isithende ukubuyela phezulu ngaphandle kokuvala amadolo. Phinda iqoqo le-1 le-12 ephindayo bese uphinda uchungechunge ngomunye umlenze phambili. Uma lokhu kuphazamisa amadolo akho, cabangela ezinye izindlela emaphashini .
3 - Inja Inyoni
Izinyoni zezinyoni
Qala ezandleni nasemadolweni ngempumalanga bese uqhafaza i-abs. Phakamisa isandla sokunene kuze kube sezingeni lomzimba futhi, ngesikhathi esifanayo, uphakamise umlenze wesokunxele uphinde uwuqondise kuze kube yilapho uhambisana phansi. Bamba imizuzwana embalwa, phansi bese uphinda ngaphesheya, ngalesi sikhathi uphakamisa ingalo yesobunxele nomlenze wesokudla. Qhubeka ukushintshanisa izinhlangothi zezintambo ezingu-12 (1 rep ihlanganisa izinhlangothi zombili kwesokudla nangakwesobunxele).
4 - Uhlezi i-Triceps Extension
Izandiso ze-Triceps
Hlala ebhodini noma esihlalweni bese ubamba i-dumbbell ephakathi kokubili (ubambe phezulu kwesisindo) ngezingalo eziphakanyisiwe ngaphezulu, izinkomba eduze kwezindlebe, izingalo ziqondile. Bend elbows futhi isisindo esincane kancane kancane kuze kube yilapho ama-elbows angama-degree angu-90 - gcina izingxenyana futhi ziqonde eduze kwezindlebe. Ukubambisana ngemuva kwezingalo ukukhulisa izingalo. Phinda iqoqo le-1 le-12 ephindayo.
5 - Izitezi Zesikebhe neBhola
Floor Squat
Hamba ngezinyawo kakhulu kunamahlombe futhi ubeke izandla ebhodini lokuzivocavoca. Gcwalisa ibhola lapho uguqa ngamadolo akho, wehla iziqhelu zibe yi-squat. Gcina ungenayo, emuva uqonde futhi uqiniseke ukuthi ugcina amadolo ngemuva kwezinzwani njengoba ugijima. Hamba uphakamise njengoba ugoqa ibhola ngaphakathi, ucindezela ama-glutes (gwema ukuvala ngamadolo). Phinda ama-squats ngesethi ye-1 ye-12 ephindayo.
Uthole izinkinga zamadolo? Zama lezi zindlela kuzikwele .
6 - i-Wall Pushup
I-Wall noma Isitimela Siphakamisa
Hamba izinyawo ezimbalwa ukusuka odongeni noma ukuhlambalaza izitebhisi eziphakeme (njengoba kuboniswe) bese ubeka izandla odongeni noma ngesitimela ukuze zibe zikhulu kunamahlombe. Donsa i-abs ngaphakathi, futhi ugcine ngokuqondile, ukugoba izimbongolo kanye nomzimba ophansi ohlangene nodonga / isitimela kuze kube yilapho izimbambo zingama-angles angama-90. Phindela emuva ukuqala nokuphinda iqoqo le-12 le-reps 12.
Okuningi mayelana nokushintsha kwe-Pushup .
7 - One Arm Row
I-One Arm Row
Beka unyawo lwesokunxele kwisiteji esiteji noma esikhulisiwe. Ungaphinda uhambise idolo elilodwa ebhentshini yesisindo.
Bamba isisindo ngakwesokunene bese uphonsa isandla sokunxele ngakwesokunxele ukuze uthole ukwesekwa njengoba uphonsa phezulu (emuva flat futhi ungena), ulenga isisindo phansi phansi. Cindezela emuva ukudonsa i-elbow up motion motion kuze kube ezingeni ne torso. Kumelwe uzizwe izitha zakho (izimbangela ngakwesinye icala ngemuva kwakho). Nciphisa isisindo bese uphinda u-12 uphinde uguquke ngaphambi kokushintsha izinhlangothi.
8 - Ukukhulisa kamuva
I-Lateral Raise
Hamba ngezinyawo u-hip-width ngaphandle ubambe izingqungquthela ezikhanyayo phambi kwamathanga izintende zibhekene. Gcina ukugoba okuncane emaceleni ukuze uvikele amalunga futhi uphakamise izingalo ezihlangothini, ukuze uhlombe izinga. Yehlisa isisindo ukuphindaphinda for 1 isethi 12 reps.
9 - Amakhondomu wokuHamba
Ama-Curls womculo
Hamba ngezinyawo mayelana nobubanzi be-hip-width ngaphandle, ubambe ama-dumbbells aphakathi nezintende ezibhekene nazo. Cindezela ama-biceps ukuze unciphise izisindo ezibhekene namahlombe, ugcine izintambo zimile. Kanciphisa kancane izisindo, ugcine ukugoba okuncane emaceleni phansi. Phinda iqoqo le-1 le-12 ephindayo.
10 - Ukuhlala Rotation for Abs
Uhlezi u-Rotation we-Abs
Hlala ngesimo esihle sokubamba i-dumbbell eseceleni phambi kwesifuba. Ukugcina i-abs ingenwe, ujikeleze isibindi ngakwesokudla ngenkathi ugcina izinyathelo nemilenze ibheke phambili. I-contrat abs ukubuyisela isisindo esikhungweni bese ujikeleza ngakwesokunxele. Phinda ukuphindwa okungu-12.