Ukuzivocavoca komzimba okuphansi kuhlanganisa ukuvivinya okuvamile okubhekiswe ku-gliti, izintambo kanye namathanga. Ukuhamba kuphelele uma ubuyela emuva ekuqeqesheni amandla ngemuva kwekhefu elide noma awukaze uphakamise izisindo ngaphambi .
Iningi lezivivinyo azibandakanyi izisindo, kodwa ungakwazi ukubamba izinsimbi uma ukuzivocavoca zilula kuwe. Ungase uzame ngaphandle kwesisindo ekuqaleni futhi ubone ukuthi uzizwa kanjani ngosuku olulandelayo. Uma unzima kancane, ungase wengeze izinsimbi. Uma unzima kakhulu, ungase uwenze umsebenzi wokuzivocavoca ngezikhathi ezimbalwa ukuze wakhe amandla nokukhuthazela.
Izinga lokufaneleka
Oqalayo, Oqalayo-Ophakathi
Izinto ezidingekayo
Ibhola lokuzivocavoca , ama- dumbbells (okukhethwa kukho), ibhande lokumelana (okuzikhethela)
Isikhathi
Imizuzu engu-20-40
Imiyalo
- Bheka udokotela wakho uma kukhona ukulimala noma izimo zezokwelapha
- Qala ngeminithi emihlanu yokufudumala kwe-cardio ekhanyayo, noma izinguqulo ezifudumele zohlelo ngalunye
- Abaqalayo: Yenza umsebenzi ngamunye for 1 set of 15 okuphindaphindiwe. Ungangezela izinsimbi ngamandla amaningi
- I-Beg / Int: Yenza ama-2-3 ama-reps angu-15 wokuzivocavoca ngalunye, usebenzisa isisindo esanele ukuthi ungakwazi kuphela ukuqedela inombolo oyifunayo ye-reps. Phumla ngamasekhondi angu-30-45 phakathi kokusetha
- Yenza lokhu kuqhutshwa izikhathi ezingu-2-3 ngesonto, okungenani usuku olulodwa lokuphumula phakathi
- Yeqa noma yikuphi ukuvivinya umzimba okubangela ubuhlungu noma ukunganaki
1 - Ama- Lunges asetshenzisiwe (I-Glutes / Hips / Amathanga)
Esimeni sokuhlukanisa futhi ubambelele odongeni noma esihlalweni, bhonqa amadolo bese ungena emgodini, ugcina idolo langaphambili ngemuva kwezwane. Cindezela ngesithende ukuze uphendule emuva. Bamba izinsimbi ukuze ungeze amandla.
Phinda ngokuphindaphinda okungu-15.
Uma lokhu kuphazamisa amadolo akho, zama enye indawo .
2 - Umlenze Cindezela kuBhola (Ukudumisa / ukuHlala / Izinhla)
Hlala ebhodini bese uqaqa uze uhambe, amadolo aguqe. Gcina izinzwane ziphakanyise kancane bese uphonsa izithende ukuze uphakamise phezulu kuze kube ngamadolo aqonde ngqo. Zama ukugcina isisindo ezintendeni kulo lonke umsebenzi.
Phinda ngokuphindaphinda okungu-15.
3 - Ukuma Kwemigqa Emile (Izindwangu Zaphandle / Izindumiso)
Yima eceleni kwesitulo noma udonga ukuze usisekele futhi uphakamise umlenze owodwa ohlangothini, izinyawo ziguquguquke neziqhwa, amadolo nezinyawo ekuhambisaneni. Hlanganisa ibhande lokumelana emagumbini (ngokuzithandela) noma ungagqoka isisindo somzimba.
Phinda ngokuphindaphinda okungu-15.
I-4- Inner-Thigh Ball Squeeze (Amathanga angaphakathi)
Bamba ibhola yokuzivocavoca emkhatsini wemisindo / amadolo bese uthatha imilenze phezulu ngakho-ke i-perpendicular kuya phansi. Cindezela ibhola ngaphakathi nangaphandle, ugcine ukungezwani ebhola isikhathi sonke.
Uma lokhu kunzima, zama ukuhamba uhlezi uphinde uzincike emaceleni noma usebenzise ibhola elincane uhlale esihlalweni, ucindezela ibhola phakathi kwamadolo.
Phinda ngokuphindaphinda okungu-15.
5 - Izinqola ze-Hip ku-Ibhola (Ukudumisa / ukukhonjwa / ukubuyela emuva)
Lala phansi izithende ebhola, imilenze iqonde. Cindezela i-glutes ukuze uphakamise izinyathelo uphinde wehlise phansi. Ungakwazi ukuguqula lo msebenzi ngokuphumula amathole noma ama-hamstrings ebhola, okuzokwenza kube lula ukuhamba.
Phinda ngokuphindaphinda okungu-15.
6 - I- Wall Sit (Ukudumisa / U-Hips / Amathanga)
Yima phambi kodonga futhi uluncike kulo. Slayipha phansi kuze kube yilapho amathanga efana nendawo phansi (noma ephakeme inguqulo elula) futhi ubambe imizuzwana engu-20-60. Gcina isisindo ezintendeni sonke isikhathi. Ukuze uthole amandla, bheka ukuthi ungakwazi ukuphakamisa izinzwane zakho. U-Ouch!
Phinda ngokuphindaphinda okungu-15.
I-7- Ball Squat (Ukudumisa / U-Hips / Amathanga)
Beka ibhola ngokumelene nodonga bese uncike kulo. Bhonqa ngamadolo bese wehla ngaphakathi kwe-squat, ugcina amadolo ngemuva kwezinzwane. Phinda uphinde uphinde uphinde, ubambe izinsimbi ukuze ungeze kakhulu uma ufisa.
Phinda ngokuphindaphinda okungu-15.
Uma lokhu kuphazamisa amadolo akho, zama enye yalezi zindlela ezingaphezulu.