Umzimba wakho uyisisetshenziswa sakho esihle kakhulu
Ngenkathi kungekho ukuntuleka kwemishini yokuzivocavoca ukukusiza ukuthi ushise amakholori, okuhamba phambili akudingeki lutho: Umzimba wakho. Kungakhathaliseki ukuthi uhlala egumbini lokungcebeleka eliyinyumba noma egumbini lakho elincane elincane, ekamelweni lakho lokuphumula noma endlini yokugezela emsebenzini, umzimba wakho unakho konke okudingayo ukuze uthole ukuqeqeshwa komzimba okuphelele. Isihluthulelo ukukwazi ukuzivocavoca umzimba wesisindo esihle kakhulu nendlela yokuzibeka ndawonye ukuze kusebenze ngokuphumelelayo nokusebenza kahle.
Ungathola eziningi zalezi zivivinyo ezifakiwe kulo Msebenzi Wokujikeleza Wesisindo Somzimba We- 10-Minute .
1 - Izikwele
Yikuphi : Bendza amadolo kanye ne-squat njengokungathi uhlezi esihlalweni. Eshu, akukho sihlalo. Hlala emuva. Phinda
Kungani : Ama-Squats asebenza wonke ama-muscle emzimbeni ophansi futhi alingisa ukuhamba esikwenzayo usuku lonke, okwenza kube umsebenzi wokusebenza
Izimfuneko : Amadolo ajabulayo, ifomu elihle
Ukuqapha : Izikwele zingabangela ubuhlungu emadolweni, kodwa ungakugwema lokho ngokugcina isisindo ezintendeni zakho nasemadolweni ngemuva kwezinzwane. Ungabuye uzame ezinye izindlela ezigciniwe .
Kanjani :
- Esikhathini esifundeni : Hlanganisa ama-squats ube umsebenzi wokujikeleza nezinye izivivinyo eziboniswe lapha, ukwenza umsebenzi ngamunye ngamasekhondi angu-30-60
- Amandla : Ngenye indlela i-squat ene-squat gxuma imizuzwana engu-30-60
- Ukukhuthazela : Yenza izikwele eziningi ngangokunokwenzeka emasekhondini angu-30-60, uphonsa imilenze nezingalo ndawonye
- Ukuze uthole amandla : Engeza isisindo noma, ngenxa yezigxobo zesisindo somzimba, wehlisa phansi: 4 ubala phansi, ubambe phansi ngezansi 4, 4 ubala, uphinde uphinde uphinde ubalekele u-12-20
2 - ama- Lunges
Okuthi : Ngesimo esinqunyiwe, bhonqa amadolo bese uhlala phansi kuze kube yilapho amadolo akhona angama-angles angama-90 degree. Sukuma, uphinde futhi uzizwe ushisa
Isizathu : Ama-lunges asebenza wonke imisipha emikhulu emzimbeni ophansi futhi ahlose ukulinganisela nokuzinza
Izimfuneko : Amadolo ajabulayo, ifomu elihle
Ukuqapha : Kungabangela ubuhlungu emadolweni. Okunye okunye okungafani nokuguquka kwamagundane ukugwema ubuhlungu bamadolo .
Kanjani :
- Esikhathini esifundeni : Hlanganisa amaphaphu ekusebenzeni kokujikeleza nezinye izivivinyo eziboniswe lapha, ukwenza umsebenzi ngamunye ngamasekhondi angu-30-60
- Amandla : Ngenye indawo i-lunge ene-plyo lunge imizuzwana engu-30-60
- Ukukhuthazela : Yenza amaphaphu amaningi ngangokunokwenzeka emasekhondini angu-30-60, shintsha izinhlangothi
- Amandla : Engeza isisindo noma, ngenxa yamaphaphu omzimba, wehlisa phansi: 4 ubala phansi, ubambe phansi ngezansi 4, ubale 4, uphinde uphinde uphinde uphinde uphinde uphinde uphinde ubalekele
3 - Ama -Deadlift One-Legged
Yikuphi : Ukulinganisa emlenzeni kanye nesikhumba esisuka ezinkalweni, ukunciphisa umlenze nokuletha umlenze ongemuva ngqo kuze kube yilapho zombili (okungenani) kufana nephansi
Kungani : Kungenziwa noma kuphi futhi akudingi imishini ekhethekile. Benza izimangaliso kwi-glutes kanye ne-hamstrings ngenkathi kubhekene nokulingana nokuzinza
Izimfuneko : Umgomo oqinile, ibhalansi ehloniphekile
Ukuqapha : Kungabangela izinkinga emuva uma uhambele phambili. Gcina amahlombe emuva nangemuva flat kulo lonke umsebenzi.
Kanjani :
- Esikhathini esifundeni : Hlanganisa ukubhujiswa okukodwa kwemilenze ekusebenzeni kwesifunda nezinye izivivinyo eziboniswe lapha, ukwenza umsebenzi ohlangothini zombili ngamasekhondi angu-30-60
- Amandla : Yenza ibhuloho eligobile, uguqe phansi ukuze uthinte phansi bese uphakamisa phezulu, ugcine umlenze ongemuva uphakanyisiwe. Phinda imizuzwana engu-30-60 ohlangothini ngalunye. Engeza ukungena ngamandla
- Ukukhuthazela : Gxila kwijubane elilawulwayo, wenza ukubhujiswa okunamigqa amaningi njengoba ungakwazi emasekhondini angu-30-60, ushintshe izinhlangothi
- Ukuze uthole amandla : Engeza isisindo noma, ngenxa yokufa kwezimba zomzimba, ubambe ngokufa kwesibhamu ngasinye, phambili ezindlebeni kwamasekhondi angu-5, uphinde uphinde uphinde uphinde usebenzise izinhlangothi ezingu-12-20 ohlangothini ngalunye
I-4 - I- Wall ihlala
Yikuphi : Ukuhlala ngokumelene nodonga isikhathi eside nje uma ungayimisa
Isizathu : Umbuso uhlala kahle ukufudumala umzimba ophansi futhi wokwakha ukukhuthazela ezinkalweni, ugwegwe, ama-quads, nezintambo
Izidingo : Udonga
Ukuqapha : Kulula ukukopela ngokuhlala phezulu odongeni, okungachitha isikhathi futhi kubangele ubuhlungu obuhlangene. Gcina isisindo ezithende bese uzama ukuguqa ngamadolo angama-degree angama-90. Futhi, lokhu kuyashisa ngempela ama-quads
Kanjani :
- Esikhathini esifundeni : Ukuhlanganisa udonga kufinyelela emsebenzini wokujikeleza nezinye izivivinyo eziboniswe lapha, ukuzibamba imizuzwana engu-30 kuya kwemizuzu emibili
- Ukukhuthazela : Bamba udonga uhlale isikhathi eside ngangokunokwenzeka. Vuka, uphinde uphinde uphinde
- Ukufudumala : Qala ngodonga uhlala njengemfudumalo yokuzivocavoca umzimba wakho ophansi, ubambe isikhathi eside ngangokunokwenzeka
5 - ama- Pushups
Yikuphi : Ezandleni nasezinzwaneni noma, uma nje ungakwazi ukubhekana nalokhu, emadolweni, bhonsa izintambo ukuze uzithobe phansi. Ngokungaqondakali, shintsha ingqondo yakho bese uphakamisa emuva. Kwangathi futhi kubandakanya ukugaya, ukububula futhi, ngezikhathi ezithile, ukukhala okuthulile
Isizathu : Ama-Pushups ayidingi imishini ekhethekile noma ikhono, nakuba badinga ukwenza. Bagxila esifubeni, kodwa basebenze yonke imisipha emzimbeni futhi bangenziwa noma kuphi
Izidingo : I-floor, mhlawumbe ngesikhwama noma emakethe
Ukuqapha : I-Pushups idinga ukuqina okuqinile emzimbeni futhi abantu abaningi bayayishaya indiva. Kungenzeka ukuthi i-tweak i-wrists, lapho ungabamba khona emigqeni yezinsimbi noma ze-pushup
Kanjani :
- Esikhathini esifundeni : Hlanganisa amaphuzu ekusebenzeni kwesifunda nezinye izivivinyo eziboniswe lapha, ukwenza umsebenzi ngamunye ngamasekhondi angu-30-60
- Ukukhuthazela : Hamba ngesivinini esilawulwayo, yenza okuningi ngangokunokwenzeka emasekhondini angu-30-60
- Ekusebenzeni komzimba okuphezulu : Yenza amaqoqo angu-2-3 we-10-20 pushups kanye nokusebenza komzimba wakho ongaphezulu
- Njengenselele : Thatha ukuhlolwa kwe-pushup njalo emavikini amane ukulandelela intuthuko yakho
6 - Ama- Dips
Kwenzekani : Hlala ebhentshini noma esihlalweni, bamba isisindo sakho ngezandla zakho bese ugoba izingxube zibe yi-triceps pushup. Phinda uphinde uphinde wenze futhi
Isizathu : Ama-Dips angenziwa noma yikuphi ngaphandle kwamakhono akhethekile noma imishini (nakuba isihlalo sinezinhlobo eziningi zokunyakaza). Zihle kakhulu ekuqiniseni i-triceps
Izidingo : Isihlalo, noma ungase uwenze phansi noma cishe noma yini
Ukuqapha : I-Dips ingacindezela amahlombe kanye nezinsipho kwabanye abantu. Bamba phezu kwamabhayiseki noma ama-pushup bars ukuze ugcine izinsimbi eziqondile. Gcina amahlombe phansi futhi izinyathelo zisondele esihlalweni. Noma nje ungawenzi ... akekho ozokwazi
Kanjani :
- Esikhathini esifundeni : Hlanganisa ama-dips kwisiteji sokujikeleza nezinye izenzo eziboniswe lapha, ukwenza umsebenzi ngamunye ngemizuzwana engu-30-60
- Ukukhuthazela : Hamba ngesivinini esilawulwayo, yenza okuningi ngangokunokwenzeka emasekhondini angu-30-60
- Ekusebenzeni komzimba okuphezulu : Yenza ama-2-3 amashadi ayi-10-20 kanye nokusebenza komzimba wakho ongaphezulu. Zama ukuhluka okuhlukile kwesethi ngayinye
Okuningi
7 - Thinta u-Ups
Yikuphi : Omunye wemithi yokuzivocavoca umzimba obunzima kakhulu owake wakhulelwa
Kungani : Ngisazama ukuthola impendulo
Izimfuneko : Ibha ye-pullup, insimbi, isineke, isipiliyoni kanye nemikhuba yokusebenza
Ukuqapha : I-Pullups ingakwazi ukucindezela zonke imisipha emzimbeni wakho ongenhla, uma ungaqapheli. Qala ngezinguquko - Ukuphumula izinyawo zakho esihlalweni ukuze ungeze ukwesekwa, isibonelo - bese kancane kancane usebenze indlela yakho kuze kufike ku-pullups egcwele
Izinguquko : Hlala esitokisini noma esihlalweni, ukunganaki - sebenzisa isihlalo ukuba ungene endaweni ephezulu yebha bese uzinciphisa phansi, i- lat pulldown (umsebenzi oqala ukuqala amandla wokwakha ama-pullups),
Kanjani :
- Esikhathini esifundeni : Hlanganisa ukutshala izidakamizwa zibe umsebenzi wokujikeleza nezinye izivivinyo eziboniswe lapha. Ungase ubeke lokhu kuvivinya ngemuva kwemisipha yakho efudumele, kodwa ngaphambi kokuba bathathele kakhulu nezinye izivivinyo. Yenza okuningi ngangokunokwenzeka ngefomu elihle, noma uzame ukuguqulwa kwamasethi amade
- Ukuzivocavoca komzimba okuphezulu : Yenza ama-2-3 ama-dips angu-2-20 kanye nokuzivocavoca kwakho emuva noma ukuqeqeshwa komzimba okuphelele. Zama ukuhluka okuhlukile noma ukuguqulwa kwesethi ngayinye
8 - ama- Burpe
Yikuphi : Isi-squat phansi, gxuma izinyawo iplanki, gxuma, ungene, ukhale kancane uma ungathola amandla
Okwenziwe: Ama-Burpe umzimba wonke umzimba, esebenza imisipha eminingi futhi cishe zonke izici zokuqina-Amandla, ukukhuthazela, i-cardio, impilo eyinhloko nengokwengqondo. Ayikho imishini ekhethekile noma amakhono adingekayo, kodwa udinga ukujwayela
Izidingo : Iphansi, isipiliyoni esinomthelela omkhulu wokuzivocavoca, uthando lokuhlushwa
Ukuqapha: Lokhu kuqhutshwa phambili futhi kuyinselele kakhulu. Abaqalayo kufanele baqale ngenye yezinguquko ezibalwe ngezansi
Ukushintshashintsha : Ukunyathela izinyawo esikhundleni sokugxuma, gxuma lapho usukuma , engeza imishini yokusebenzisa noma imishini yokusebenzisa: I- Medicine ball , i- BOSU , i- kettlebell noma i- Gliding Discs
Kanjani :
- Esikhathini esifundeni : Hlanganisa amabhuloho emjikelezweni we-cardio, isifunda samandla noma ingxube yale mibini. Hamba imizuzwana engu-30-60 phakathi nesifunda ngasinye, uzama ukuhluka okuhlukene njalo
- Ekuqeqesheni okuPhezulu kokuPhepha okuPhezulu : Yenza ama-burpees amaningi ngangokunokwenzeka emasekhondini angu-30-60, uwashintshe nezinye izinyathelo eziphezulu ze-cardio . Ungasebenzisa futhi ama-burpe ekusebenzeni kweTabata.
I-Plank
Yikuphi : Ukubeka isikhundla se-pushup, ezinhlangothini noma ezandleni, isikhathi eside ngangokunokwenzeka
Kungani : Ukuzivocavoca okukhulu, ukusebenza emisipha ejulile ye-abs futhi ephansi. Amahlombe, ukugcoba, iziqhumane, nezandla zisebenza njengeziqinisi, okwenza lokhu kube umzimba wonke
Izimfuneko : Iphansi, ikhono lokulingisa iplanki
Ukuqapha : Lokhu kuthutha kungaba yinselele kakhulu kwabaqalayo futhi kungaphindela emuva uma ungagcini umzimba wakho uqonde. Gwema ukugoqa phakathi bese uzama ngamadolo njengokuguqulwa
Kanjani :
- Esikhathini esifundeni : Faka amapulangwe emsebenzini wokujikeleza kanye nezinye izivivinyo eziboniswe lapha, ubambe i-rep ngayinye imizuzwana engu-30 kuya kwemizuzu engu-2
- Ekusebenzeni okuyinhloko : Yenza ukuhluka kweplanki emithathu noma ngaphezulu ekusebenzeni kwakho okuyisisekelo , wenza u-1-3 ubeke futhi ubambe izimo ezinama-10 imizuzwana kuya emizuzwini emibili noma wenza izintambo ezingu-10-12 zamapulangwe ashukumisayo
- On Facebook : Thola indawo engavamile ukulala ngokuzungezile. Yisho igama lakho iplanki, thatha isithombe bese ulithumela i-Facebook
10 - Ibhuloho Nge-Leg Drops
Yikuphi : Bamba isikhundla sebhuloho ngomlenze owodwa ngqo. Nciphisa umlenze ohlangothini bese ubuyisa emuva
Kungani : Lokhu kuhamba okunzima kunokuba kubonakale kusebenza i-glutes, i-hamstrings, i-back back, ne-abs
Izimfuneko : Iphansi, ikhono lokulingisa ibhuloho
Ukuqapha : Lokhu kuthutha kudinga ukugqama okuqinile nezintambo kanye nenhloko eqinile. Lungiselela ukuzwa okuvuthayo emlenzeni wokuma
Kanjani :
- Esikhathini : Ukuhlanganisa amabhuloho ngamaconsi omlenze ube ngumsebenzi wokujikeleza nezinye izivivinyo eziboniswe lapha, ukwenza izintambo ezingu-10-20 emlenzeni ngamunye
- Ekusebenzeni okuyisisekelo : Ingabe amabhuloho anemigqa yegundane ekusebenzeni kwakho okuyisisekelo , enza ama-1-3 we-10-20 reps