Umqali Othuthukisiwe Wokusebenza Okuphelele Kwamandla Emzimba

Thatha Ezingeni Elilandelayo

Ukuzivocavoca umzimba okuqala kokuqala kuyisinyathelo esivela ekusebenzeni okuyisisekelo komzimba womzimba ngokuzivocavoca okuningi kanye nezisindo ezinzima. Igxile emisipha emikhulu emzimbeni, kuhlanganise neziqhenqho , ukugcoba , amathanga, isifuba, emuva, amahlombe, izingalo, kanye ne-abs. Ukuzivocavoca okulula, okuqondile kuyindlela enhle yokukhomba wonke umzimba ngenkathi ukwakha izicubu ezinamandla nezikhwepha.

• Ukuqapha: Bheka udokotela wakho ngaphambi kokuzama lo msebenzi uma kukhona ukulimala, izifo, noma ezinye izimo.
• Izinsiza ezidingekayo: Ama-dumbbells ahlukene, isiteji noma isisindo sesisindo, ibhola lokuzivocavoca , kanye nebhande lokumelana .

I-Format Workout

• Qala ngokufudumala kokuzivocavoca kwe-cardio imizuzu emihlanu kuya kwemi-10
• Yenza umsebenzi ngamunye for 1 set of 15 reps. Uma udinga inselele enkulu, yenza amaqoqo amabili womsebenzi ngamunye ngemizuzwana engu-20 ukuya kwangu-30 yokuphumula phakathi kwamasethingi.
• Sebenzisa isisindo somsebenzi ngamunye onzima ngokwanele ukuthi ungakwazi kuphela ukugcwalisa inombolo efunwayo ye-reps.
• Yenza lokhu kudlalwa ngezinsuku ezintathu kuya kwezintathu ezingenakulandelana ngesonto, kuthatha okungenani usuku olulodwa lokuphumula phakathi kokusebenza. Ukuze uthole imiphumela emihle kakhulu yokulahlekelwa kwesisindo, hlanganisa le midlalo nge-cardio ejwayelekile kanye nokudla okunempilo, okuphansi kwekhalori .

I-Squat With Dumbbell

1. Hamba ngezinyawo ngokubanzi kunamahlombe bese ubamba isidumbu esinzima ezandleni zombili.
2. Ukuguqa ngamadolo, nokugcina isisindo sakho esithende, ugqoke kuze kube yilapho amathanga efana nephansi (noma ephansi ngangokunokwenzeka). Gcina ungenayo futhi uqinisekise ukuthi ungabona izinzwane zakho.
3. Gcwalisa izithende ukuze ume.
4. Phinda ngokuphindaphinda okungu-15.

2 - Pushups kuBhola

1. Hamba phansi phansi ibhola phambi kwakho uphinde uqhubekele phambili kuwo, uhamba ngezandla lapho ungakwazi ukusekela kahle umzimba wakho nge-abs, amahlombe ahlehlisiwe futhi umzimba uqonde ngqo.
2. Beka izandla kancane ngokubanzi kunamahlombe bese ugoba ama-elbows ukuze wehlise ube yi-pushup.
3. Cindezela emuva ukuze uqale.
4. Phinda ngokuphindaphinda okungu-15.

Uma ukwenza lokhu kuhamba ebhodini kunzima kakhulu, hlela ngokwenza amaphuzu avamile.

3 - ama-Lunges

1. Hlala esimweni sokuhlukaniswa, ngezinyawo ngezinyawo ezintathu.
2. Bamba izinsimbi esandleni ngasinye bese uguqa ngamadolo.
3. Nciphisa amadolo abuyele phansi, ugcine isithende sangaphambili kanye namadolo ngqo ngqo phakathi nendawo yonyawo.
4. Gcina i-torso iqondile futhi ungenayo lapho uqhuma isithende sangaphambili bese ubuyela emuva.
5. Phinda u-15 ubuyeke eceleni kolunye uhlangothi ngaphambi kokushintsha izinhlangothi.

4 - Amacindezela e-Chest

1. Themba ebhentshini noma isinyathelo bese uqala ngezicathulo phezu kwesifuba, izintende zibheke ngaphandle.
2. Bend izimbambo bese wehlisa izingalo kuze kube yilapho izingxube zingaphansi kwesifuba (izingalo kufanele zibukeke njengezikhala zomgomo).
3. Cindezela izisindo emuva ngaphandle kokuvala izingxube.
4. Phinda ngokuphindaphinda okungu-15.

5 - Ukufa

1. Hamba ngezinyawo uhlangothi lwe-hip-width, amadolo aguqe kancane futhi ubambe izinsimbi eziphakathi nesisindayo phambi kwamathanga.
2. Ngemuva kwesigxobo, amahlombe abuyele emuva futhi angenayo, aphume kusuka ezinkalweni futhi ahlehlise isisindo kuze kube lula ukuvumela kwakho.
3. Vuka up, ucindezele ama-glutes.
4. Phinda ngokuphindaphinda okungu-15.

6 - Imigqa ye-Double Arm Dumbbell

1. Bendlela okhalweni kuze kube yilapho isibhubhe sibheke phansi noma ngezinga elingama-45-degree, engekho namadolo kancane.
2. Bamba izisindo ngokuqondile ngaphandle kokukhiya ama-elbows.
3. Bend izimbambo bese udonsa izisindo kuze kube yilapho izingxube zilingana ne-torso enkambeni yokudonsa, enqamula emuva.
4. Yehla futhi uphinde ubuyele emuva izikhathi ezingu-15.

7 - Side Step Squats

1. Beka ibhande lokumelana ngaphansi kwezinyawo bese ubamba izibambo ngezandla zombili.
2. Thatha isinyathelo esikhulu kuya kwesokudla, bese ungena ngaphansi kwe-squat, ngamadolo ngemuva kwezinzwane futhi ugcine ukungezwani kwiphubhu.
3. Hamba izinyawo ndawonye futhi uqhubeke uye phambili kuya kwesokudla izinyathelo ezingu-12 kuya ku-16 noma ubude bekamelo ngaphambi kokushintsha izinhlangothi.

8 - I-Triceps Ukukhahlazeka

1. Hamba ngezinyawo u-hip-width uhlukanise futhi ugobe esihlalweni kuze kube yilapho emuva kuhamba phansi.
2. Donsela izintambo phezulu kwesifuba.
3. Ukugcina ama-stb static, welula izingalo ngemuva kwakho, ukuthenga i-triceps.
4. Yehla futhi uphinde ubuyele emuva izikhathi ezingu-15.

9 - Hlanganisa amakhuphoni ebhola

1. Hlala ebhola ngezisindo zokuphumula emathangeni bese uhamba phambili kancane kuze kube yilapho usuhambisana nebhola elisekela emuva.
2. Bend the elbows bese uletha izisindo ehlombe ngaphandle kokugeleza izingalo.
3. Yehla futhi uphinde ubuyele emuva izikhathi ezingu-15.

10 - Ukuhlala Rotation for Abs

1. Hlala ngesimo esihle sokubamba ibhola lomuthi noma i-dumbbell phambi kwesifuba sakho, ugobe kancane.
2. Ukugcina i-abs ingenwe, ujikeleze ibhola ngakwesokudla ngenkathi ugcina izinyathelo nemilenze ibheke phambili.
3. I-contrat abs ukubuyisela ibhola emuva bese kwesobunxele. Hamba kancane futhi ugxile ekushintsheni kuphela ku-torso.
4. Phinda ngokuphindaphinda okungu-15.

I-11 - Crunch on the Ball

1. Thetha ibhola ngaphansi kwe-middle / lower back yakho bese ubeka izandla ngemuva kwekhanda noma ngaphesheya kwesifuba.
2. Vumelanisa i-abs yakho ukuze uphakamise i-torso yakho ebhokisini, udonsa phansi phansi u-ribcage wakho phansi ohlangothini lwakho.
3. Njengoba ugoqa, gcina ibhola lizinzile.
4. Phinda ngokuphindaphinda okungu-15.

12 - Inyoni Inja

1. Qala ezandleni nasemadolweni, izandla ngokuzansi ngaphansi kwamahlombe, amadolo ngaphansi kwezintambo bese ubuyela ngqo, ngaphandle kobuso obuqinile.
2. Khulisa kancane kancane umlenze wesokudla kanye nomlenze wesokunxele kuze kube sezingeni nomzimba, ubambe ibhalansi yakho futhi ugcine i-torso eqinile.
3. Yehlisa emuva futhi uphinde uphinde unesandla esingakwesokunxele nomlenze wesokudla.
4. Phinda ngokuphindaphinda okungu-15.