Inselele i-glutes yakho, izintambo namathanga
Ukuzivocavoca okuphakathi / okuthuthukisiwe kuhloswe ukugcoba, izintambo, namathanga ngokuzivocavoca okunzima. Kulo msebenzi ophansi womzimba, uzokwenza ama- supersets , ukushintshanisa ama-exercises amabili aqondisa imisipha efanayo yokusebenza okusebenza kahle, kodwa eyinselele.
Ukuqapha
Bheka udokotela wakho uma unesifo noma izifo.
Izinsiza
Ama-dumbbells ahlukahlukene, i-kettlebell (okukhethwa kukho), ibhande lokumelana nebhola lokuzivocavoca
Kanjani:
- Ukufudumala nge-cardio embalwa yokukhanya
- Abaqalayo: Qala ngalokhu kusebenza kokuqala noma wenze isethi esisodwa somsebenzi ngamunye usebenzisa isisindo sokukhanya / esiphakathi.
- Okuphakathi / Okuthuthukisiwe: Gcwalisa iqoqo elilodwa lemiklamo yokuzivocavoca ngayinye, enye emva komunye, bese uphinda isethi izikhathi 2-3 ngaphezulu.
I-Superset 1: Isikhumba se-Goblet With Rotation
Hamba ngezinyawo uhlangothi lwe-shoulder-width ngaphandle, ubambe isidumbu esinamandla noma kettlebell . Amadolo okugoba bese ehla e-squat egcina amadolo ngemuva kwezinzwane. Zama ukuthinta ama-elbows akho emathangeni angaphakathi. Njengoba usukuma, jikela ngakwesokudla, uthathe isisindo ngaphezulu.
Phinda, ukushintshanisa izinhlangothi ezingu-12.
I-Leg Squat eyodwa
Njengoba ibhola lisekela emuva, lithemba ngokumelene nalo futhi uphakamise unyawo olulodwa phansi (gcina ukuzulazula okuncane phansi) bese ungena ngaphansi kwe-squat eyodwa-legged, nje amasentimitha ambalwa phansi.
Phonsa isithende bese uphinda uphinde uphinde uguqule imilenze. Bamba izinsimbi uma ufisa.
Phinda lokhu ku-superset izikhathi ezingu-2-3 noma uqhubekele ku-superset elandelayo.
I-Superset 2: Ama-Deadlifts
Hamba ngezinyawo ukuphakama-ububanzi ngaphandle, ubambe izinsimbi ezinzima. Ukugcina amadolo aphethwe kancane (noma eqondile) kusuka ezinkalweni bese ehamba ngqo ehlisa ijubane phansi, ebeka isisindo eduze nemilenze.
Cindezela nge-butt kanye ne-hamstrings ukuze uphinde uphinde uphinde uphinde uphinde ubuyele emuva.
Phindela emuva
Hamba ngezinyawo ndawonye, izinsimbi ezandleni. Phindela emuva ngezinyawo ezintathu ngezinyawo ezinyaweni bese uguqa ngamadolo abe ngendwangu, ugcine amadolo emagumbini angu-90 degree kanye namadolo angaphambili ngemuva kwezwane. Phonsa izithende ukuze uphakamise phezulu, uphinde ubuyele emuva ukuqala.
Phinda u-12 uphinde uguqule izinhlangothi.
Phinda lokhu ku-superset izikhathi ezingu-2-3 noma uqhubekele ku-superset elandelayo.
I-Superset 3: Plie i-Squat
Hamba ngezinyawo, izinzwane ziphuma ekhoneni, izinsimbi eziphakathi nendawo ezinzima ezitheni. Ukugcina amadolo ngokuhambisana nezinzwani zakho, ungene e-squat, ugxile emathangeni angaphakathi. Gcina amadolo ngokuhambisana nezinzwani.
Phinda u-16 ubuyekeze.
I-Band Inner Thigh Leg Lift
Ukusebenzisa ibhande elizungeze unyawo olungakwesokudla, ume ngakwesokudla komzimba ngase-anchor. Hamba uye ngakwesobunxele, uhlehlise u-squat ohlangothini. Ukugcina isisindo emlenzeni wesobunxele, phakamisa phezulu ngenkathi uletha umlenze wesokudla uhlangothi phambi komzimba, ugxile emthangeni wangaphakathi.
Phinda u-16 uphinde ushintshe izinhlangothi.
Phinda lokhu ku-superset izikhathi ezingu-2-3 noma uqhubekele ku-superset elandelayo.
Superset 4: Squat Izinyathelo nge Amabhange
Hamba ebhodini lokumelana futhi ubambe ngesandla, ugcine ukungezwani ebhentshini. Thatha isinyathelo esikhulu ngakwesokudla, ucindezela i-glute njengoba i-tube iqinisa. Ngaphansi kwe-squat, vuka uphinde uhambe ngezinyawo ndawonye.
Qhubeka uye phambili ngakwesokunene se-8-12 reps ngaphambi kokushintsha izinhlangothi.
I-Bent Over Lifting Leg
Beka izandla emuva nangemva kwempuphu kuze kube yilapho emuva kufana nesitezi nendawo ephansi, i-abs iboshiwe bese ubeka isisindo sakho emlenzeni wesokudla, uthatha umlenze wesobunxele uhlangothi, uhlezi onzwane.
I-Squat enomlenze wesokudla ngenkathi ngesikhathi esisodwa iphakamisa umlenze wesobunxele ngamasentimitha ambalwa ephuma emhlabathini ekuphakanyeni umlenze.
Phinda u-12 ubuyeke ohlangothini ngalunye.
Phinda lokhu ku-superset izikhathi ezingu-2-3 noma uqhubekele ku-superset elandelayo.
I-Superset: I-Butt Lift ku-Ball
Themba ebhola ngekhanda, intamo namahlombe asekelwayo, amadolo agwetshiwe nezinzwane eziphakanyisiwe. Bamba izinyosi ezinkalweni bese uhlehlisa izinkalo ezinyaweni ngaphandle kokugeleza ebhola.
Cindezela i-glutes ukuphakamisa izinqamu kuze kube yilapho umzimba uhamba ngokuqondile.
Yehla bese uphinde ubuyele emuva ezingu-16.
I-Glute Lifts
Ngezandla namadolo, faka okulula kakhulu emadolweni bese uyifinyelela. Uma uguqa ngamadolo, phakamisa umlenze ngokuqondile, ucindezela ugesi.
Phindela emuva bese uphinde ubuyele emuva ohlangothini ngalunye.
Phinda lokhu ku-superset izikhathi ezingu-2-3 noma uqhubekele ku-superset elandelayo.