Ufunani kusuka ekusebenzeni kwakho? Uma ucabanga ngalokhu, cishe ufuna ukuqeqeshwa okufushane, okuphumelelayo, okulula ukulandela, nokujabulisayo. Noma okungenani umsebenzi wokuzivocavoca ongeyena omuhle kakhulu futhi uhlasela indawo engaphezu kwesinye sokuqina ukukusindisa isikhathi esithile. Uma ngabe yilokho okufunayo, kunezindlela ezithile zokuzivocavoca ozozifaka kuzo ekusebenzeni kwakho.
Nazi izindlela ezinhlanu eziphumelelayo zokusebenza umzimba wakho wonke:
1. Izikwele
Isizathu Sokuba Idwala : Izikwele zisebenza cishe zonke izicathulo emzimbeni ophansi, kufaka phakathi ama-glutes, izintambo, amathanga, namathole. Akukhona lokho kuphela, ukunyakaza esiwenzayo njalo kulo lonke usuku, ngakho-ke ukuyisebenzisa ekusebenzeni kwakho kuzokwengeza ezinye izinto ekuqeqesheni kwakho.
Indlela Yokuma: Hlala ngezinyawo u-hip-width ngaphandle nezinzwane ezibhekene ngqo ngqo noma ungene kancane ngaphandle. Gwema kancane amadolo kanye ne-squat, uthumele iziqhaqha emva kwakho ngenkathi ugcina i-torso yakho iqonde futhi i-abs idonsa ngokuqinile. Gcina amadolo akho ngemuva kwezinzwane zakho. Qinisekisa ukuthi konke okukhomba endaweni efanayo. I-squat ephansi ngangokunokwenzeka futhi uphonse ezitendeni zakho ukuze ume.
Ukuhluka kwe-squat:
- I-Squat nge-dumbbell eyodwa
- I-squat enezinkukhu
- I-Barbell squat
- Isikwele somlenze omkhulu
- Isikwele sangaphambili
- Ukuhlala kwe-Wall
- Isikwele esisodwa somlenze
2. Pushups
Okwenza Bayidwala : Push ups, njengama-squats, kukhona ukunyakaza okuhambisanayo usebenzisa cishe yonke imisipha yomzimba wakho.
Uzosebenza esifubeni sakho, emahlombe, triceps, emuva, futhi abs konke ngenkathi ukwandisa amandla akho engenhla.
Kanjani : Ngena endaweni yeplanethi-izandla ezibanzi kunamahlombe nokulinganisa ezinzwaneni noma, ukuguqulwa, ngamadolo. Umzimba wakho kufanele ube oqondile kusuka enhlokweni kuya emadolweni / ezithende. Gwema kancane izingalo zakho bese unciphisa umzimba wakho phansi, ugcine intamo yakho iqonde futhi uhambe yonke indlela kuze kube yilapho ikhala lakho lithinta phansi, uma ungakwazi.
Bese uphenduka emuva. Zama ukugwema ukuvala izingxube phezulu kokuhamba.
Izinguquko ze-Pushup:
- Pushups ebhola
- Pushups ngezandla kwibhola
- Nciphisa amaphuzu
- Ama-pushups ashayisiwe
- Pushups nge med ball rolls
- I-Divebomber pushups
- Pushups nge plank side
- Iphikisiwe ama-pushups
- I-pesa ye-seesaw ibhola
- I-one-arm triceps i-pushup
- Ukusebenza komzimba okuphezulu
3. Lunges
Okwenza Idwala : Njenge-squats, amaphaphu asebenza kakhulu emisipha emilenzeni yakho, kufaka phakathi ama-quads, ama-hamstrings, glutes, namathole.
Indlela Yokukwenza : Hlala endaweni yokuhlukanisa (umlenze owodwa phambili, umlenze owodwa emuva). Bhonqa ngamadolo bese unciphisa umzimba wakho endaweni yokuhlala, ugcine idolo langaphambili nasemadolweni ngamapangili angu-90. Ukugcina isisindo ezintendeni zakho, phakamisa emuva (kancane!) Ukuqala isikhundla. Ungalokothi uvale amadolo akho phezulu futhi ungavumeli ukuguqa ngamadolo akho ngaphambili. Izinguquko zihlanganisa amaphaphu angaphambili, amaphaphu abuyele, namapayipi amaceleni. Yenza lo msebenzi kabili kuya kathathu ngeviki u-12 kuya ku-16 ubuyela.
Ukushintsha kweLunge:
- I-sliding reverse lunge
- I-side slide ehlangothini
- I-lunge ephakanyisiwe
- I-lunge ephansi
- Lunge ukulungiswa kwamadolo endolo
4. I-Plank
Isizathu Sokuba Siqhubekele : Iplanki (noma i-hover) iyisinyathelo sokuzihlukanisa esisetshenziswa ku- Pilates ne-Yoga futhi isebenza nge-abs, emuva, izingalo nemilenze. Iplanki iphinde ihlose imisipha yakho yangaphakathi yomzimba .
Indlela Yokukwenza : Ukuqamba amanga ubheke phansi emagqeni akho bese uhlala phansi eduze kwesifuba sakho. Pushisa umzimba wakho phansi phansi endaweni yokugcoba umzimba wakho uphumule ezitheni noma izandla zakho. Vumelanisa i-abs bese ugcina umzimba ngokuqondile kusuka enhlokweni kuya emaceleni. Bamba imizuzwana engu-30 kuya kwangu-60 bese uphinda kaningi ngangokunokwenzeka. Kwabaqalayo, kwenze lokhu kuguqe ngamadolo bese kancane kancane usebenze indlela yakho kuze kube ukulinganisa ezinzwaneni zakho.
5. I- Lat Pulldown
Isizathu Sokuba Sithinta : I-latldown lat isebenza emisipha emikhulu yomhlane wakho (i-latissimus dorsi), okusiza ukushisa amakholori futhi, nakanjani, uqinise imbuyiselo yakho.
Indlela Yokukwenza : Hlala emshinini we-latldown bese ubamba ibha ngezandla zakho ngokubanzi nangaphezulu kunamahlombe akho. Thatha i-abs yakho bese uhlehlisa emuva kancane. Bhonqa izintambo zakho bese udonsa ibha phansi ukuya engxenyeni yakho, uthola imisipha yangaphandle yomhlane wakho. Yenza lo msebenzi kabili ngesithathu ngeviki usebenzisa isisindo esanele sokuqedela ukuphindaphinda okuyi-12 kuya kwezi-16. Uma ungenakho ukufinyelela ku-gym, zama irowu elilodwa elihlomile .
Uma unesimiso esimatasa, ukufaka lezi zihlanu kuhamba kabili noma kathathu ngesonto kuzosiza ukuqinisa imisipha yakho namathambo, futhi ushise amakholori amaningi. Ungakhohlwa ukwenza nokuzivocavoca kwe-cardio kanye!