Lokhu kusebenza kuhilela ukushintsha amanye amaqembu e- muscle ephikisayo ukuze aqede izikhathi zokuphumula emkhatsini wezinethi bese ulondoloza isikhathi esithile. Ukuzivocavoca kwahlukaniswa ngababili ngakho uzokwenza ukuhamba kokuqala kulandelwe ngokushesha ngomsebenzi wesibili. Uma wenza okungaphezu kwesethi eyodwa, gcina ukushintshana kokuzivocavoca kuze kube yilapho usuqedela inombolo oyifunayo yamasetha bese uqhubekela emisebenzini emibili elandelayo. Uma ungumqali, hlola la maSebenzi Wokuqala .
- Vumbela ama-5-10 amaminithi we-cardio elula
- Ngenye indlela isethi ngayinye yokuzivocavoca (ukuzivocavoca 1 no-2) wezinhlelo ezingu-1-3 zeziphindaphindiwe ezingu-10-16
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I-Pair 1: Izikwele
Hamba ngezinyawo u-hip-width ngaphandle ubambe izinsimbi phezu kwamahlombe. Gcina ungene futhi uguqe amadolo ku- squat , ugcine amadolo ngemuva kwezinzwane. Gcwalisa izithende ukuze uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uqhubeke.
I-Pair 1: Ama-Deadlifts
Qala ngezinyawo ze-hip-width ngaphandle. Ukubuyisa emuva, uhlombe emuva futhi ungenayo, uthinte kusuka ezinkalweni bese wehlisa phansi ngangokunokwenzeka (ngokuvumelana nokuguquguquka kwakho) futhi uphinde uvuselele kancane,
I-Pair 2: I-Squat eyodwa-Legged
Bhala ibhola ngemuva ngemuva kokumelene nodonga futhi ume ngomlenze wesokunxele uphakamiswe phansi. Bend the knees right bese ehlathini ibe squat, nokugcina ibhalansi yakho. Phindela emuva ukuze uqale futhi uphinde uzenzele wonke ama-reps ngomlenze wesokudla ngaphambi kokushintsha izinhlangothi.
I-Pair 2: I-One-Legged Deadlift
Ithiphu kusuka ezinkalweni bese unciphisa isisindo phansi (emuva ngqo) ngenkathi uphakamisa umlenze wesobunxele ngqo ngemuva kwakho ukuze uqede izinga. Gcina idolo lomlenze wokunene liboshwe kancane, ungabikho ngaphakathi. Qhaqhazela umlenze womlenze wokunene ukuze uphinde uphinde ukhuphuke.
I-Pair 3: Lunga ngokuqinile
Yima endaweni yokuhlukanisa, izinyawo ezinamamitha amathathu bese uguqa ngamabili amadolo angene emgodleni, emadolweni angaphambili ngemuva kwezwane. Phonsa isithende ukubuyela emuva. Phinda wonke ama-reps bese ushintsha imilenze.
I-Pair 3: I-One-Legged Lunge
Qala ngomlenze wesokunxele ugobile, u-shin ukuphumula ebhola, isisindo ngakwesokunene. Bhonqa idolo elifanele, gxuma ibhola ngekhanda lakho lesobunxele bese ufinyelela phansi ngesisindo. Cindezela umlenze wesokudla ukuze upheqa ibhola emuva.
I-Pair 4: I-Hip Bridge ne-Legend Extension
Themba ibhola elisekela emahlombe nasenhloko, amadolo aphethwe ngamagremu angu-90 nomzimba ubheke ngqo (njengebhuloho). Ukulondoloza umgogodla wokungathathi hlangothi, phakamisa umlenze owodwa, usebenzisa umlenze owodwa ukuze uzinze iziqhenqo nomzimba wakho. Phakamisa ibhande kuze kube yilapho umlenze uqondile futhi ubuyele emuva ekuqaleni.
I-Pair 4: Ama-Rolls Rolls
Ulale phansi ngemilenze iqonde, izintethe ebhola. Phakamisa izinyathelo emgqeni ukuze umzimba wakho uphendule ngqo bese ugoba izithende ebhola ukuze ugoqe ibhola. Phindela emuva ekuqalekeni bese uphinda. Uma lokhu kunzima kakhulu, gcina izinyathelo zakho phansi.
I-Pair 5: Inhlanzi yangaphandle
Ukubambelela esihlalweni sokulinganisela, ukugoba ngamadolo angama-90. Ukugcina umzimba uqondile, ungenayo futhi uqhubekele phambili, uphakamise umlenze ogobile ngqo kuze kube yilapho uhamba phansi. Phindela emuva kancane ukuze uqale isikhundla bese uphinda ngomlenze ngamunye ngaphambi kokuthi uqhubekele ekuthuthukisweni. Ukwengezwa okungeziwe kokusebenzisa izisindo zezinyathelo.
I-Pair 5: Ukunyuswa
Lala phansi bese uphakamisa imilenze yakho phezulu, ubeke ibhola phakathi kwamadolo. Faka i-abs bese ucindezela ibhola ngamadolo akho, ukhulule kancane nje. Phinda ucindezele bese ukhulula ukuphindwa kuka-10-16.