Ukuzivocavoca umzimba okuphansi kwabalindi

Ukuqeqeshwa kwamandla kunezinzuzo eziningi kubagijimi, ekuvimbeleni ukulimala ekukhuthazeleni nasekuthuthukiseni ngcono. Ukwenza umsebenzi womzimba ophansi izikhathi ezingu-2-3 ngesonto kungenza umehluko omkhulu ekusebenzeni kwakho. Nazi ezinye izindlela zomzimba eziphansi ezisebenzayo ukuze usebenze esimisweni sakho.

1 - Phambili Lunge

I-lunge phambili iwumsebenzi omkhulu wokuqinisa ama-quads akho (amathanga angaphambili) ne-glutes. Nansi indlela yokwenza ngayo:

1. Qala ngokuma ngokuma okuhle. Izinyawo zakho kufanele zibe yi-hip ekubhekaneni ububanzi ngaphandle, futhi izingalo zakho kufanele zibe ezinhlangothini zakho.
2. Thatha isinyathelo esikhulu phambili, ugcine umzimba ophezulu njengoba uqonde ngangokunokwenzeka (bona isithombe).
3. Lunge kuze kube yilapho intamo yakho yangaphambili ihambisana nomhlabathi futhi amadolo akho emuva asondele phansi.
4. Womabili amadolo kufanele aguqe cishe ama-90 degrees. Qiniseka ukuthi idolo lakho langaphambili alidluli ezinzwaneni zakho.
5. Gcina amehlo akho ebuka phambili, futhi ungabheke phansi.
6. Buyela emuva esimweni sokuma, eminye imilenze bese uphinda. Yenza izinqola ezingu-3 zezintambo ezingu-10-12 ohlangothini ngalunye.

Kulula kakhulu? Yenze kube yinselele ngokwengeziwe ngokungeza izimbongolo zokukhanya.

2 - Izikwele

Izikwele zihamba kahle kakhulu kubagijimi ngoba bazosiza ukuqinisa iziqhenqo zakho, iziqhumane, ama-quads, ama-hamstrings, ngisho nenhloko yakho. Nansi indlela yokwenza kahle i-squat.

1. Hamba ngezinyawo zakho ububanzi be-shoulder-width.
2. Bheka phambili futhi ugcine isifuba sakho.
3. Yandisa izingalo zakho ngqo, izintende zezandla zakho zibheke phansi
4. Bhonqa ngamadolo bese uphonsa u-butt kanye nezintambo zakho uphume phansi ngemuva kwakho njengokungathi uzohlala esihlalweni.
5. Gcina isisindo sakho ezithendeni zakho bese uqinisekisa ukuthi amadolo akho awadluli ezinzwaneni zakho. Izithende zakho kufanele zihlale phansi ukuze konke ukuthutha.
6. Yehlise phansi kuze kube yilapho amathanga akho efana nomhlabathi. Qinisekisa ukuthi ugcina i-torso yakho iqondile futhi iphakamisa izingalo zakho ngenkathi igcwala phansi.
7. Lungisa imilenze yakho bese ucindezela inkinobho yakho njengoba ubuyela esimweni sokuma. Letha izingalo zakho eceleni kwakho endleleni, ugcine amahlombe akho emuva.
8. Yenza izinqola ezingu-3 zezintambo ezingu-15.

3 - I-Donkey Kick Exercise

Idonsi yokuzivocavoca umzimba iyakusiza ukwakha iziqhumane ezinamandla noma imisipha ye-butt. Nakhu okumele ukwenze:

1. Qala ezandleni zakho nasemadolweni, ngezinsipho zakho zomzimba ezitholwe ngqo kumgogodla wakho.
2. Phakamisa umlenze wakho ongakwesokunxele emva kwakho, ugcine idolo lakho langakwesokudla, uphakamise umlenze wakho uze uhambisane nomzimba wakho futhi unyawo lwakho oluguquguqukayo lufana nendawo (bheka isithombe).
3. Bese ulethe umlenze wakho wesobunxele emuva esimweni sokuqala.
4. Phinda izikhathi ezingu-12-15 emlenzeni ngamunye.

4 - i-Wall Sit

Ukuhlala udonga kuyisimo esihle sokuzivocavoca umzimba. Uzokwakha amandla nokukhuthazela ku-quadriceps yakho (imisipha yamathanga), glutes (butt), namathole. Nakhu okumele ukwenze:

1. Qala ngomhlane wakho odongeni (noma umuthi uma usebenzisa umzimba omkhulu) ngezinyawo zakho ububanzi begceke nangamamitha amabili ukusuka odongeni.
2. Slayida kancane phansi udonga kuze kube yilapho amathanga akho efana nomhlabathi futhi amadolo akho abe ngecala elifanele.
3. Lungisa izinyawo zakho ukuze amadolo akho aqonde ngqo ngaphezu kwezinyawo zakho. Akufanele abe ngaphezu kwezinzwani zakho.
4. Bamba isikhundla semaminithi angu-30 kuya ku-60 futhi ugcine imisipha yakho yesisu isenzeke. Umhlane wakho kufanele uhlale uphahla ngokumelene nodonga.
5. Buyela ekuthumeni kwakho kokuqala ngokucindezela uphinde usebenzise imilenze yakho bese uphinda umsebenzo izikhathi ezimbili.

Kulula kakhulu? Zama ukwandisa isikhathi sakho sokubamba ngemizuzwana emihlanu njengoba ukwandisa amandla akho.

Kunzima kakhulu? Zama isikhathi esincane sokubamba uze ukwazi ukwakha kumasekhondi angu-30. Qala ngemizuzwana engu-10 futhi uqhubeke ungeze eminye imizuzwana emihlanu njengoba amandla akho ethuthuka.

5 - Dumbbell Squat kuya Overhead Press

Lesi sikwele sithuthukile kakhulu kune-squat njalo futhi sizosebenza nomzimba wakho ophezulu . Nakhu okumele ukwenze:

1. Bamba i-pair of dumbbells ekuphakameni kwehlombe kanye nezintambo zakho zigobile. Beka eceleni izinyawo zakho ububanzi be-hip-width.
2. Ukugcina isifuba sakho silungile, bhonqa amadolo akho bese wehla kuze kube yilapho amathanga akho efana ne-phansi. Gxilisa izingalo zakho ngakho izimbongolo zikhona phambi kwakho.
3. Njenge-squat ejwayelekile, gcina isisindo sakho ezithendeni zakho bese uqinisekisa ukuthi amadolo akho awadluli ezinzwaneni zakho. Izithende zakho kufanele zihlale phansi ukuze konke ukuthutha.
4. Njengoba umile, bhonqa izintambo zakho bese ucindezela izisindo kuze kube yilapho izingalo zakho ziqondile phezulu kwekhanda lakho.
5. Buyela esimweni sokuqala ukuqedela impendulo eyodwa. Yenza izinqola ezingu-3 zokuphindaphinda ezingu-10.

6 - I-Sprinter Ehlukile

Akusiyo kuphela lokhu okuzokwenza amandla akhe emzimbeni wakho ophansi, uzosebenza nokukhuthazela kwakho. Nakhu okumele ukwenze:

1. Qala endaweni yeplanethi yangaphambili. Qiniseka ukuthi ama-wrists akho ahambelana namahlombe akho.
2. Letha idolo lakho langakwesokunxele esifubeni sakho, ngakho-ke usesikhathini sokuqala soprinta. Umlenze wakho wesokudla kufanele unwetshwe ngemuva kwakho, ngezinzwane zakho phansi.
3. Qinisekisa ukuthi izinyawo zakho zikhomba ngqo, hhayi ukushintshaniswa kwangaphandle.
4. Ngokuhamba okusheshayo okusheshayo, shintsha izikhundla zemilenze yakho ngokushayela idolo lakho langakwesokudla esifubeni sakho futhi uqondise umlenze wakho wesobunxele. Gcina amadolo akho phakathi kwezingalo zakho - ungawushiyi ngaphandle kwendonga yakho.
5. Shintsha izikhundla zemilenze yakho ngokushayela ibhande lakho langakwesokunxele futhi uqondise umlenze wakho wokunene. Uma usuqhubekele imilenze yombili phambili, lokho kuyimpendulo eyodwa.
6. Yenza izinqola ezimbili zezintambo ezingu-10.

7 - i-Skater Lunge

Uzozizwa ushisa ngenkathi wenza lokhu kuhluka kwe-reverse lunge. Nakhu okumele ukwenze:

1. Dlulisa umlenze wakho ongakwesokunxele ngemuva komlenze wakho wokunene njengoba ugoqa idolo lakho langakwesokudla endaweni yesigamu.
2. Ukwandisa ingalo yakho yangakwesokudla eceleni kwakho, bese uguqula ingalo yakho kwesokunxele ezinqulwini zakho .
3. Hamba ngakwesokunene, ulethe umlenze wakho wesokudla ngemuva kwakho bese ushintsha isimo sezingalo zakho. Yilokho impendulo eyodwa.
4. Qhubeka ujikeleza kusukela ohlangothini oluya ngapha uze usuqedile ama-reps angu-20.