Ukuzivocavoca umzimba wonke kuphelele kwabaqalayo, izivivinyo zasekhaya noma noma ubani ofuna umsebenzi olula ohlose wonke imisipha yomzimba: U-Hips, glutes, amathanga, esifubeni, emuva, emahlombe kanye nezingalo. Ukuzivocavoca kugcwele izigaba zakuqala ezivivinywayo nezamaqiniso, kusukela ku-squats namaphaphu ukuya emashupheni kanye nakho konke okudingayo yiziqoqo ezimbalwa zezingqungquthela ukuze uqalise.
Ukuqapha
Bheka udokotela wakho ngaphambi kokuzama lokhu okusemandleni uma kukhona ukulimala, izifo noma ezinye izimo.
Izinto ezidingekayo
Ama-dumbbells ahlukahlukene, ibha noma intambo (isb. Umshanelo noma i-bar esincane) nesibha.
Kanjani
- Qala ngeminitha emihlanu kuya kwezingu-10 efudumele yokukhanya kwe-cardio (ukuhamba endaweni, njll)
- Abaqalayo: Yenza iqoqo eli-1 lezinsimbi ezingu-12 zokuzivocavoca ngalunye, ukuphumula imizuzwana engama-30 phakathi kokuzivocavoca. Sebenzisa isisindo esilinganisako - Okuningi mayelana nokuthi ungakhetha kanjani isisindo sakho .
- Ukuze uthuthuke, engeza isethi isonto ngalinye (kufika kusethi 3), ukuphumula cishe imizuzwana engu-30-45 phakathi kokuzivocavoca.
Ngenselele eyengeziwe, zama Total Body Strength 3 equkethe ukuzivocavoca okunzima kakhulu.
Ukuze uthole izivivinyo ezithuthukisiwe, yenza amaqoqo angu-3 wezintambo ezingu-12, usebenzisa isisindo esanele ukuthi UNGCWELE ukuqedela ukuphindaphinda okungu-12.
Yenza lokhu kuqhutshwa kwezinsuku ezingu-2 kuya kwezingu-3 ezingenakulandelana ngesonto, kuthatha okungenani usuku olulodwa lokuphumula phakathi kokusebenza. Ukuze uthole imiphumela emihle kakhulu yokulahlekelwa kwesisindo, hlanganisa le midlalo nge- cardio ejwayelekile kanye nokudla okunempilo, okuphansi kwekhalori.
1 - Izikwele
Izikwele : Hamba ngezinyawo u-hip-width ngaphandle futhi ubambe izinsimbi phezu kwamahlombe noma ezinhlangothini zakho. Ukugcina i-abs ingenele, iguqa ngamadolo futhi iphinde ibe yi-squat, igcine amadolo emva kwezinzwane nasemhlane ngqo. Ngena ezintendeni ukuze ume. Phinda ukuphindwa okungu-12.
Isisindo esiphakanyisiwe : 5-20 lbs kubesifazane, 8-35 lbs kwamadoda.
Ukubuyela emuva / Ukusetha / Ubude : 12 ukubuyela emuva
Phinda izikhathi ezingu-1-3
Ukuzivocavoca okulandelayo: I-Hip Hinge
2 - i-Hip Hinge
I-Hip Hinge: Hamba ngezinyawo zakho uhlangothi lwe-shoulder-width bese uthatha ibha noma umshini wokukhwabanisa ngemuva kwekhanda lakho, ulibambe ngesandla esisodwa ngaphezu kwekhanda lakho futhi enye iphele emncane emhlane wakho. Induku kufanele ixhumane nekhanda lakho, phakathi kwamahlombe nomsila wakho. Shift isisindo ezithende zakho bese uphakamisa izintambo zakho njengoba ugoqa phambili emaceleni, uguqa ngamadolo kuze kube yilapho isifuba sakho siphezulu ngezinga elingama-45 degree. Gcina ifoni ixhumana nabo bonke amaphuzu amathathu ngesikhathi sokuhamba. Vumelanisa i-gliti ukuma, uphinde ugcine induku ifintana nekhanda, amahlombe, nomsila wakho. Phinda ukuphindwa okungu-12.
Ukubuyela emuva / Ukusetha / Ubude : 12 ukubuyela emuva
Phinda izikhathi ezingu-1-3
Ukuzivocavoca okulandelayo: Imigqa ye-Dumbbell
3 - imizila ye-Dumbbell
Izindleko ze-Dumbbell: Ngenxa yalokhu kuvivinya umzimba, bhonta esikhwameni se-hip-hinge kuya kuma-degree angu-45 njengohlelo olwenziwe ngenhla. Ukuzivocavoca kuboniswa ngempande efana nephansi, kodwa uma ungakwazi ukwenza lokho nge-back back, hlala endaweni ephakeme. Qinisekisa ukuthi isifuba sakho sivulekile futhi amahlombe abuyele futhi abambe izisindo esandleni ngasinye. Cindezela emuva uma ugoba izinkinobho, uzidonsa ngase-torso endaweni yokudonsa. Yehlisa futhi uphinde uphindze uphinde uqhubeke.
Isisindo esiphakanyisiwe : 8-15 lbs kubesifazane, 10-30 lbs amadoda.
Ukubuyela emuva / Ukusetha / Ubude : 12 ukubuyela emuva.
Phinda izikhathi ezingu-1-3
Ukuzivocavoca okulandelayo: Ama-Lunges aguqukayo
4 - Ama-Lunges aguqukayo
Ukuguqula ama-Lunges: Ukusebenzisa udonga noma isihlalo sokulinganisela uma kudingekile, ume ngezinyawo bese ubuyela emuva ngonyawo onyaweni, uthathe cishe izinyawo ezintathu ngemuva kwakho futhi uhlale phezulu emlenzeni onemuva. Bhonqa ngamadolo bese ungena emgodini ngaphandle kokuvumela ibhande langaphambili ligobe phezu kwezinzwane (kufanele ubone isicathulo sesicathulo sakho). Phonsa isithende sangaphambili, hamba unyawo olungakwesokudla emuva bese uphinda u-12 uphinde uguqule ngaphambi kokushintsha izinhlangothi.
Ukubuyela emuva / Ukusetha / Ubude : 12 ukubuyela emuva
Phinda ukuzivocavoca izikhathi ezingu-1-3
Ukuzivocavoca Okulandelayo: Amaphephandaba Aphezulu
5 - Iminyango Ephezulu
Ama-Press Presses : Hlala noma ume, ungabikho emsebenzini, futhi ubambe izisindo ngaphezu kwamahlombe, ugcine izintambo zigobile njengezikhalazo. Cindezela izisindo ngaphezulu, ngaphandle kokuvala emuva, ukugxila emahlombe. Amapulangwe angaphansi kuze kube yilapho izilonda zisezingeni eliphansi, futhi ziphinda ziphindwe izikhathi ezingu-12.
Isisindo esiphakanyisiwe : ama-5-12 lbs abesifazane, 8-20 lbs amadoda.
Ukubuyela emuva / Ukusetha / Ubude : 12 ukubuyela emuva
Phinda izikhathi ezingu-1-3
Ukuzivocavoca okulandelayo: Amakamelo angaphandle
6 - Amakamelo angaphandle
Ama-Lunges ohlangothini: Hamba ngakwesokudla, ugcine umlenze wesobunxele uqondile futhi zombili izinyawo ezikhomba phambili. Njengoba unyawo lwakho lokunene luhlasela phansi, bhonqa ezinkalweni bese uphinde uvuselele ugesi wakho njengoba ususa konke isisindo sakho emlenzeni wesokudla. Lunge phansi kuze kube yilapho i-shin icishe ifinyelele phansi futhi idolo elifanele lihambisana nezwanezwane zakho, zombili izithende eziphambene. Phindela kwesithende sokunene emuva ukuze ubuyele emuva bese uphinda ngaphesheya ngokuphindaphindiwe kwezingu-12.
Ukubuyela emuva / Ukusetha / Ubude : 12 ukubuyela emuva
Phinda izikhathi ezingu-1-3
Ukuzivocavoca Okulandelayo: Amakhanda Emisi
I-7 - Amakhondomu we-Hammer
Amapulangwe Amadamisi : Hlala ngezinyawo ngapha nangapha, ubeke izintambo ngezindebe ezibhekene nazo. Cindezela ama-biceps ukugoqa izisindo ezibhekene namahlombe, ugcine izintambo zimile. Kanciphisa kancane izisindo, ugcine ukugoba okuncane emaceleni phansi. Phinda ukuphindwa okungu-12.
Isisindo esiphakanyisiwe : 5-10 lbs kubesifazane, 10-20 lbs amadoda.
Ukubuyela / Ukusetha / Ubude : 12-16 ukubuyela emuva
Phinda izikhathi ezingu-1-3
Ukuzivocavoca okulandelayo: Pushups
8 - ama-Pushups
I-Pushups : Ngena endaweni ye-pushup ngezandla zakho kancane kancane kunamahlombe akho, namadolo akho phansi. Gcina umhlane wakho uphansi. Ngaphansi kwe-pushup kuze kube yilapho ama-elbows angama-angles angu-90 degree. Phinda uphinde uphinde uphinde uhlele isethi engu-1 ye-12-16 kabusha. Ungakwazi ukwengeza amandla ngokuwenza umsebenzi kuzinzwani zakho uma ukwazi.
Ukubuyela / Ukusetha / Ubude : 12-16 ukubuyela emuva
Phinda izikhathi ezingu-1-3
Ukuzivocavoca okulandelayo: Izandiso ze-Triceps
9 - Izandiso ze-Triceps
Izandiso ze-Triceps : Lala phansi bese ubamba izinsimbi eziqonde phezulu phezulu, izintende zibhekene nazo. Bhonqa izintambo bese unciphisa izisindo kuze kube sezintendeni. Phakamisa izingalo, ucindezele i-triceps uphinde uphinde uhlele isethi ye-12 ye-reps.
Isisindo esiphakanyisiwe : 5-10 lbs kubesifazane, 8-15 lbs amadoda.
I-Reps / Isethi / Isikhathi : 12- i-reps
Phinda izikhathi ezingu-1-3