Ukuzivocavoca, ukuHlala nokuHlaba Ukuzivocavoca

1 - Ukuphakamisa imigwaqo

Ukukhishwa kwemilenze kungenye yezenzo ezivame kakhulu ze-glutes kanye namathanga angaphandle kanye nendlela enhle yokuqinisa imisipha exhasa idolo. Lokhu kuhamba kungenziwa ngenkathi ulele phansi, kodwa ngithanda inguqulo yokuma ngoba isebenza imilenze yomabili kanye nomgqa ngenkathi isakha ibhalansi nokuzinza. Uma uqala, ungase ufune ukwenza lo msebenzi ngaphandle kwebhande lokumelana noma usebenzise isisindo somzimba wezinyosi esikhundleni.

1. Gcoba ibhande lokumelana emabhokisini, ulibophe ukuze uphazamisekile ebhentshini uma umile ngezinyawo ngezinyawo (ungahle udinge ukulungisa ukumelana ukuze uthole ukuthi yini ehamba phambili).
2. Bamba odongeni noma usihlalo ebhalansi uma kudingeka.
3. Shift isisindo sakho emlenzeni wesokudla futhi, ngaphandle kokuguqula isibani, phakamisa umlenze wesokunxele ngqo eceleni kuze kube yilapho uzizwa unxanxathela ebhodini nokuqhekeka ku-glutes. Ungadinga kuphela ukuphakamisa umlenze ngamasentimitha ambalwa.
4. Inyawo kufanele iguquguquke, futhi isifuba sakho, amadolo nezinyawo kufanele kuhambisane nokukhomba endaweni efanayo (phambi kwekamelo).
5. Nciphisa umlenze ngaphandle kokuwuphumula phansi bese uphinda uphinde uhlele ama-1-3 amasethi angu-12-16 emlenzeni ngamunye.

Amathiphu

• Ungaguquki umlenze njengoba uphakamisa. Kunalokho gcina idolo likhomba phambili. Lokhu kuzonciphisa uhla lwakho lokuhamba, kodwa gcina umsebenzi engxeni yangaphandle kanye ne-glutes.
• Gwema ukugxila ohlangothini njengoba uphakamisa umlenze. Sebenzisa i-abs yakho ukuze ubambe umzimba wakho noma ubambe esihlalweni sokuzinza okungeziwe.

2 - Umlenze Cindezela Ibhola Yokuzivocavoca

Umshini wokulinda umlenze uyisenzo sokuqala esisiqalo esibhekene ne-gliti, izintambo namathanga. Ilingisa umshini womlenze womshini , kodwa kulula ngoba usebenzisa isisindo somzimba wakho wokumelana.

1. Hlala ebhola bese ugoqa ibhola kancane, uhamba ngezinyawo uze uhlale phansi, amadolo aguqe.
2. Beka izandla zakho phansi noma ubambe odongeni ukuze uthole ibhalansi, uma kudingeka.
3. Phakamisa izithende zombili izinyawo (ukuphakamisa izinzwane phansi, uma ungakwazi) bese uphendulela emuva ibhola kuze amadolo asondele ngqo.
4. Njengoba ucindezela phezulu, hamba kancane, uhlanganyele imisipha yezintambo namathanga.
5. Yehlisa futhi uphinde uphinde ulungise ama-1-3 we-10-16.

Amathiphu

• Ukusebenzisa ibhola elincane kuzovumela izeluleko zakho zeminwe zifinyelele phansi, zikuqondise kulo lonke ukuhamba
• Ukuze wenze kube nzima, hamba kancane noma uzame inguqulo eyodwa-legged ngezansi
• Ngaphansi kwesonto, gcina amadolo ngemuva kwezinzwane

3 - I-One-Legged Press kwiBhola Yokuzivocavoca

Lokhu kusebenza kuyinselele kokubili ibhalansi yakho namandla akho omlenze nokukhuthazela. Ngenxa yokuthi iningi lesisindo sakho ligxile emlenzeni owodwa, uzozwa ngempela umsebenzi ku-glutes kanye ne-quads yomlenze osebenzayo. Lokhu ukuvivinya okuphambili.

1. Hlala ebhola bese ugoqa ibhola kancane, uhamba ngezinyawo uze uhlale phansi, amadolo aguqe.
2. Beka ipuleti yephepha noma isiteji ngaphansi kwesithende sakho sokunxele bese uqondisa umlenze wakho ngqo phambi kwakho, idolo eligobile.
3. Phonsa isithende sezinyawo zakho zokunene ukuze uphonse ibhola (njengokushicilelwa komlenze).
4. Njengoba ucindezela phezulu, donsela isithende esisehla phansi, ucindezela ephepheni lephepha ngangokunokwenzeka.
5. Yehlisa futhi uphinde uphinde ulungise ama-1-3 we-10-16.

Amathiphu

• Ukusebenzisa ibhola elincane kuzovumela izeluleko zakho zeminwe zifinyelele phansi, zikuqondise kulo lonke ukuhamba
• Ukwenza kube nzima, uphakamise umlenze ongekho emsebenzini ngaphandle kokuwubeka ephepheni lephepha
• Gcina ukuhamba kwakho okufishane okwesikhashana uze uzizwe uzinzile
• Gcina idolo ngemuva kwezwane bese uzama ukubeka isisindo sakho esithende sakho njengoba ucindezela kunokuba ubheke onyawo lwakho

4 - Isitho sangaphakathi Cindezela

Ithanga elingaphakathi linyezela ngenye yezindlela engizithandayo zokusebenza iziteni zangaphakathi ngoba zilula futhi awudingi imishini eminingi. Kule nguqulo, ngibonisa ukuhamba ngebhola lokuzivocavoca, kodwa uzizwe ukhululekile ukusebenzisa ibhola elincane ibhola lokuzivocavoca uzizwa lingakhululekile. Ngibuye ngibonise inguqulo ephakeme kakhulu, nemilenze emoyeni. Le nguqulo ihilela okungaphezulu kodwa kodwa, uma kunzima kakhulu, gcina izinyawo phansi phansi ngamadolo. Yenza kahle:

1. Lala phansi uphakamise imilenze phansi, ubeke ibhola yokuzivocavoca (noma olunye uhlobo lwebhola) phakathi kwamadolo / amakhanda.
2. Cindezela ibhola kalula ukuyigcina ekungeneni futhi ufake izandla phansi ukuze uthole ukwesekwa okwengeziwe.
3. Yenza kancane kancane ibhola, uthola amathanga angaphakathi.
4. Ukukhululwa kancane kancane, ugcine ukungezwani ebhola.
5. Phinda amaqoqo 1-3 we-12-16 reps.

Amathiphu

• Uma uthola i-back back arching, bhonqa ngamadolo amaningi noma ubeke izinyawo phansi ukuze usebenzise lokhu.
• Gwema ukukhulula yonke indlela, kodwa gcina ukukhanya kucindezele ukugcina ibhola endaweni futhi izithanga zangaphakathi zithinteka.

5 - Izinqola ze-Hip kuBhola

Ukuphakanyiswa kwe-hip kuyindlela enhle yokusebenza i-glutes, i-hamstrings ne-back back. Ngokufaka izinyawo ebhola, wengeze isici sokulinganisela esenza umsebenzi ube namandla nakakhulu kakhulu. Yenza kahle:

1. Lala phansi ubeke izithende ebhola, ugcine imilenze iqonde.
2. Cindezela i-glutes bese uphakamisa izinyathelo kuze kube yilapho umzimba uhamba ngqo.
3. Gcina izandla phansi ukuze uthole ibhalansi xaxa uma kudingeka.
4. Khipha izintambo phansi, ungathinti phansi phansi, futhi uphinde usebenzise ama-1-3 wezinombolo ezingu-12-16.
5. Uma ukuvivinya umzimba kunzima kakhulu, phindela kabusha ibhola ngaphansi kwamathole noma amathanga ukuze kube lula.

6 - Squat With Side Side

Izikwele zihle kakhulu ngezingubo namathanga futhi ungangezela ukunyakaza ngokusebenzisa ibhande lokumelana futhi ungeze isinyathelo shlangothi. Ukungena ohlangothini kuzobandakanya izithanga zangaphandle kanye ne-glutes ngokwengeziwe, okwenza lokhu kube ukuvivinya umzimba okunamandla.

1. Beka ibhande lokumelana nomphakathi ngaphansi kwezinyawo bese ubamba izibambo ngezandla zombili.
2. Ungadinga ukugoqa ibhande ezungeze izandla zakho izikhathi ezimbalwa ukuze ungeze izinkinga eziningi.
3. Thatha isinyathelo esikhulu ngakwesokudla, ucindezela i-glute njengoba i-tube iqinisa.
4. Ngaphansi kwe-squat, ngamadolo ngemuva kwezinzwane futhi ugcine ukungezwani kwi-tube.
5. Hamba kancane kancane izinyawo ndawonye.
6. Qhubeka uye phambili ngakwesokunene se-8-16 reps noma ubude bekamelo ngaphambi kokushintsha izinhlangothi.

7 - Gxuma iSqueezes kuBhola

Lezi ziqhumane zinezici ezinhle zokukhomba i-butt kanye ne-hamstrings ne-back back. Isihluthulelo sokugxila kwi-glutes ukuphakamisa izinzwane zakho bese ucindezela phansi ngezithende zakho. Ungaphinda ukhiqize izisindo ezinqulwini ngokuqina okukhulu.

1. Themba ebhola ngekhanda, intamo namahlombe asekelwayo, amadolo agwetshiwe nezinzwane eziphakanyisiwe.
2. Bamba izinsimbi ezisindayo, uma uthanda, ezinqulwini
3. Qala ukunyakaza ngokunciphisa izinkalo ezinyaweni ngaphandle kokugeleza ebhola.
4. Cindezela i-glutes ukuphakamisa izinqamu kuze kube yilapho umzimba uhamba ngokuqondile.
5. Yehlisa futhi uphinde uphinde ulungise ama-1-3 we-10-16.

8 - Ukuphakama kwegagasi eliphezulu

Ukuzivocavoca kanzima akudingi imishini futhi isebenze izinkalo, ugwegwe namathanga omabili emilenzeni. Uzokwenza izikhwama namathanga emlenzeni wokuma, ngenkathi usebenza ugqozi nethanga langaphandle lomlenze osebenzayo. I-abs ne-back bayabandakanyeka futhi ngenxa yokuthi usesikhundleni esiphakeme.

1. Beka izandla emuva nangemuva kuya phambili kuze kube emuva kufana nesitezi nendawo, i-abs iboshwe.
2. Thatha umlenze wesokunxele ohlangothini, uphumule onzwane.
3. I-Squat enomlenze wesokudla ngenkathi ngesikhathi esisodwa iphakamisa umlenze wesobunxele ngamasentimitha ambalwa ephuma emhlabathini ekuphakanyeni umlenze.
4. Letha uhlangothi lwesobunxele emuva bese uqondisa umlenze wesokudla, uphinda u-8-16 u-reps ngaphambi kokushintsha izinhlangothi.

9-Squat ene-Inner Thigh Lift

Ukuzivocavoca okunamandla kuhloswe ngeziqhwa, ugwegwe namathanga omabili emilenzeni. Ngokukhipha umlenze owodwa bese wengeza ukuphakama kwamathanga angaphakathi nomunye, uqondisa imisipha eminingi ngenkathi usebenzisa ibhalansi nokuzinza. Ngalokhu kuthutha uzodinga indlela yokunamathisela ibhande kunento eqinile noma ungasebenzisa umshini wekhebula ku-gym. Ungakwazi futhi ukugqoka izinsimbi ze-ankle uma ibhande lingasebenzi kuwe. Thatha isikhathi sakho ngalokhu kuthutha futhi ugxile kakhulu kulokho okwenzayo.

1. Ukuphela kokuphela kwebhande kunento eqinile eduze kwephansi bese uvala esinye isiphetho eduze nonyawo lwesokunene, emi ngakwesokudla komzimba oya ebhentshini.
2. Isinyathelo kude ngokwanele ukuthi kukhona ukucindezela okuxekethile ebhentshini.
3. Qala ngokungena ngakwesobunxele, wehlisela eqenjini elihlangene.
4. Ukugcina isisindo emlenzeni wesobunxele, phakamisa phezulu ngenkathi uletha umlenze wesokudla uhlangothi phambi komzimba, ugxile emthangeni wangaphakathi.
5. Thatha umlenze wesokudla emuva ohlangothini ngenkathi uhlakaza ngakwesobunxele, uphinda ngokuphindaphindiwe ngo-10-16 ngaphambi kokushintsha izinhlangothi.

10 - Uhlezi Othinta Amathanga E-Outer

Ukuhlala amathrekhi angaphandle kwethanga kuyindlela enhle yokusebenza amathanga angaphandle kanye nezindebe endaweni ehlezi. Ungasebenzisa ibhande lokumelana ne-band noma ubophe ibhande elijwayelekile eliphakathi kwekhasi ukuze udale ukumelana. Uzofuna ukugcina ukungezwani ebhodini kulo lonke ukunyakaza, ngakho ungalibopheli futhi.

1. Hlala ubude esihlalweni noma ebhokisini bese ubopha ibhande lokumelana phakathi kwamathanga ukuze kube nokuhlukunyezwa lapho imilenze ihlukana kancane.
2. Thatha unyawo olungakwesokudla, njengokungathi uyena ohlangothini (ngenkathi uhlezi) bese uthepha phansi.
3. Letha unyawo olungakwesokudla emuva bese uthatha unyawo lwesokunxele uhlangothi, ubeke phansi.
4. Qhubeka ukushintshanisa ukushaya ibanga elingakwesokudla nangakwesokunxele kuya ohlangothini lwezingu-16-20.
5. Gcina i-abs ingenele kulo lonke ukuhamba futhi uzame ukugcina umlenze ongekho ukusebenza njengoba omunye umlenze uhamba.