Ukuzivocavoca umzimba okuyisisekelo okuhloswe kuzo zonke izicubu emzimbeni, kubandakanya izinyathelo, ugwegwe, amathanga, isifuba, emuva, amahlombe, izingalo, kanye no-abs. Lo msebenzi ufushane futhi ulula-indlela enhle yabaqalayo ukuze uqale ngokuqeqeshwa kwamandla.
Ukuqapha
Bheka udokotela wakho ngaphambi kokuzama lokhu okusemandleni uma kukhona ukulimala, izifo noma ezinye izimo.
Izinto ezidingekayo
Ama-dumbbells ahlukahlukene, ibhola lokuzivocavoca, kanye ne-mat.
Kanjani
- Qala ngeminitha emihlanu kuya kwezingu-10 efudumele yokukhanya kwe-cardio (ukuhamba endaweni, njll)
- Yenza isethi e-1 yesenzo ngasinye (ukuphindaphinda oku-12) usebenzisa izisindo ezilinganisiwe.
- Ukuze uthuthuke, engeza u-1 kuya ku-2 uphinde uvuselele isonto ngalinye (kuze kufike ku-16). engeza amasheya kanye / noma ukwandisa isisindo ngesonto ngalinye ngo-5 kuya kwangu-10%.
Ngenselele eyengeziwe, zama ukusebenza komzimba womphakathi okuphakathi okuqukethe ukuzivocavoca okunzima kakhulu.
Yenza lo msebenzi woku-1 kuya kwezingu-3 izinsuku ezingahambisani nesonto, kuthatha okungenani usuku olulodwa lokuphumula phakathi kokusebenza.
1 - Ama- Lunges asekelwe
Ukusebenzisa isihlalo noma isitimela ngokulinganisela, ume endaweni yokuhlukaniswa ngezinyawo ngamamitha angaba ngu-3 ngaphandle. Ukugcina i-torso yakho ngokuqondile, ukuguqa ngamadolo akho kanye nomzimba ophansi phansi ngaphandle kokuvumela ibhande langaphambili ligobe phezu kwezwane (kufanele ubone isicathulo sakho). Phonsa isithende ukubuyela emuva. Phinda u-12 ubuyekeze, bese ushintsha izinhlangothi.
2 - Ama-Pushups ashintshiwe
Ngena endaweni ye-pushup ngezandla zakho kancane kunamahlombe akho, namadolo akho phansi. Gcina umhlane wakho uphansi. Ngaphansi kwe-pushup kuze kube yilapho ama-elbows angama-angles angu-90 degree. Phinda uphinde uphinde uphinde uhlele isethi ye-12 ye-reps.
Uma lezi zinselele, zama udonga lwamadonga bese usebenza kancane kancane uze ufike phansi. Uma kulula, hamba ngokugcwele.
Amabhola ama-3
Beka ibhola odongeni emva kwakho bese ulencike kulo, ubeke izinyawo ngokubanzi ngobubanzi be-shoulder. Goba ngamadolo akho, ubeke isisindo ezithende, ungene ngaphansi kwe-squat, ubeke amadolo ngemuva kwezinzwane. Phinda iqoqo le-1 le-12 le-reps; ubambe izinsimbi ukuze uthole amandla engeziwe, uma ufisa.
4 - I- Overhead Press
Hlala noma ume, ungabambisanga, futhi ubambe izisindo ngaphezu kwamahlombe, ugcine izintambo zigobile njengezikhala zomgomo. Cindezela izisindo ngaphezulu, ngaphandle kokuvala emuva, ukugxila emahlombe. Yehlisa phansi kuze kube yizicucu zisezingeni eliphansi, futhi uphinde uhlele isethi ye-12 ye-reps.
5 - Imigqa ye-Double Arm Dumbbell
Ngenxa yalokhu kuvivinya umzimba, phonsa esikhwameni kuya ku-45 degrees, ugcine umhlane wakho uphawule futhi ubambe izinsimbi ezisindayo ezisesandleni ngasinye. Cindezela emuva uma ugoba izinkinobho, uzidonsa ngase-torso endaweni yokudonsa. Yehlisa futhi uphinde wenze isethi ye-12 ye-reps.
6 - Amakhekhe e-Biceps
Hamba ngezinyawo zakho ububanzi be-hip-width, ubambe ama-dumbbells aphakathi nendawo phambi kwamathanga akho, izintende. Bend izindwangu zakho kanye nezindwangu zesikhumba ezibhekene namahlombe. Yehlisa futhi uphinde wenze isethi ye-12 ye-reps. Ungasebenzisa futhi i-kettlebell yalolu.
I-7 - Triceps Izandiso
Hlala esihlalweni noma ebhokisini lakho bese ubamba izisindo ngokuqondile phezulu, izintende zibhekene nazo. Bendisa ama-elbows bese wehlisa izisindo phansi kuze kube sezintendeni. Phakamisa izingalo, ucindezele i-triceps uphinde uphinde uhlele isethi ye-12 ye-reps.
I-8 - I- Crunches kuBhola
Lala phansi ibhola ngaphansi kwe-back-back, ugcine izandla eziwela noma ngemuva kwekhanda. Bamba i-abs yakho ukuphakamisa amahlombe ebhola. Yehlisa futhi uphinde uphinde uhlele izigaba ezingu-1 ukuya kwezingu-12 eziphindaphindiwe ezingu-12 kuya ku-16.
9 - Izandiso Emuva
Themba esiswini sakho emgqeni bese ubeka izandla ngobumnene ngaphesheya kwekhanda. Qala ngokubandakanya i-abs bese uphakamisa isifuba sakho phansi phansi ngamasentimitha ambalwa, usebenza ngemuva kwakho okuphansi. Yehla bese uphinde ubuyele emuva ezingu-16.