Lokhu kusebenza komzimba okuphansi kanye nomgogodla womzimba kubandakanya izinhlobo ezahlukene zokuzivocavoca ezibhekiswe ku-gliti, izinkalo, amathanga, i-abs, nangemuva. Ukuzivocavoca kwahlukaniswa ngo-tri-sets, nakuba kunemibono engu-4 ekusetshenzisweni ngalunye, kufaka phakathi izinyathelo ezintathu zomzimba ezansi kanye nokuhamba okuyisisekelo esisodwa.
Izindlela zishintsha kusukela ekuzivocavoca kuya ekuzivocavoca futhi zihlanganisa ukuqeqeshwa okuphuthumayo, okulukhuni, ukuzivocavoca okusheshayo okusheshayo kanye nezindlela eziyinhloko ezinselele ukulinganisela, ukuqina, nokuzinza.
Ukuzivocavoca okuphakathi nokuphambili kuzothola okuningi kulokhu kuvivinya umzimba.
Ukuqapha
Bheka udokotela wakho ngaphambi kokuzama lokhu okusemandleni uma kukhona ukulimala, izifo noma ezinye izimo.
Izinto ezidingekayo
Ama- dumbbells ahlukahlukene, i-barbell, ibhola lokuzivocavoca , isinyathelo noma izitebhisi kanye nebhande lokumelana .
Indlela Yokwenziwa Ngomzimba Omncane Kanye Namandla Okusebenza
- Qala ngeminitha emihlanu kuya kwezingu-10 efudumele yokukhanya kwe-cardio (ukuhamba endaweni, njll)
- Yenza i-tri-set ngayinye isetshenziselwe ukuqeqeshwa okufishane noma amahora angu-2-3 ukuze ufunde okuphambili kakhulu
- Ukuphumula amasekhondi angu-30-60 phakathi kwe-tri-sets
- Shintsha ukuqeqeshwa ukuze uvumelane nezinga lakho lokuzivocavoca nemigomo
1 - Ukufudumala - Ukuxosha ama Squats nge-Overhead Press
Ukubamba izinsimbi ezisindayo eziphezulu kakhulu phezu kwamahlombe, i- squat ephansi ngangokunokwenzeka futhi wenze ukuqhuma okuncane oku-3, kuphela ukuza phakathi. Nge-4 th pulse, vuka uphinde uqhube izisindo ngaphezulu. Phinda uchungechunge lwezinsuku ezingu-12.
2 - Hlela u-1 - I-Barbell Squats
Hamba ngezinyawo ukuphakama-ububanzi ngaphandle, ukuphumula barbell esindayo emahlombe. Ngaphansi kwe-squat, ubeke amadolo ngemuva kwezinzwane no-abs uzibandakanye. Cindezela isipele bese uphinda ukuphindaphinda okungu-12.
3 - Hlela u-1 - I-Hover Squats
Bamba izinsimbi ezisindayo ezinhlangothini noma ezingeni lezintambo, izinyawo zihlangane. Ngaphansi kwe-squat, ubambe isikhundla phansi ngezansi ezine, bese ucindezela emuva ukuze uqale. Phinda u-8 kabusha.
4 - Hlela-Hlela 1 - Amapulangwe e-Pyramid
Qala endaweni yeplanethi eziphambili. Cindezela izinkalo ezinyaweni ezibheke esihlahleni ngenkathi uhlala ezisebunzini (njenge-upside 'v') bese ucindezela kahle izithende phansi. Bamba kafushane, buyela eplanini lakho uphinde uphakamise izandla. Bamba izibalo ezimbalwa uphinde ucindezele inja ehla, ubeke izithende phansi bese isifuba kahle ngezandla. Buyela eplaneni yakho, wehla phansi emaceleni bese uphinda uchungechunge lonke izikhathi ezingu-3-4.
Phinda u-Tri-Setha 1
5 - Tri-Set 2 - Front and Reverse Lunge
Ukugcina izisindo eziphakathi nendawo esindayo, hamba umlenze wesokunxele ungene emzimbeni. Phindela emuva ukuze uqale, uphakamise ibhande langakwesobunxele ukuze uqede izinga bese uphinde uphindele emuva emgodleni ohambisane nomlenze ofanayo. Phinda u-10 uphinde uguqule izinhlangothi.
6 - Hlela u-2 - I-Barbell Lunges
Beka i-barbell esindayo emahlombe bese uthatha unyawo olufanele phambili, unyawo lwesokunxele emuva kwesigaba sokuhlukaniswa. Ukugcina i-abs engenzile, ukuguqa ngamadolo bese ungena emgodini, ugcina idolo langaphambili ngemuva kwezwane. Yehlisa ngangokunokwenzeka ngaphandle kokuthinta idolo elingemuva phansi. Phindela emuva ukuze uqale futhi uphinde uphinde uhambe kabusha ngaphambi kokushintsha izinhlangothi.
7 - Tri-Setha 2 - Split Squat
Hamba cishe izinyawo ezintathu phambi kwesiteji noma isiteji bese ubeka unyawo lwesokunxele kwisinyathelo. Ukugcina isisindo emlenzeni wangaphambili, ukuguqa ngamadolo bese ungena emgodini kuze kube yilapho ibhande langaphambili lingama-degree angama-90-degree. Phonsa isithende sangaphambili ukuma uphinde uphinde uphinde uphinde uhambe ngaphambi kokushintsha izinhlangothi.
8 - U-Tri-Setha 2 - I-Plank nge-Knee Bends
Qala endaweni yeplanki, ezandleni nasezinzwaneni. Phakamisa unyawo olungakwesokunxele phansi bese uguqa ngamadolo, ulidonsa ngaphakathi esifubeni. Dlulisa unyawo olungakwesokunxele phezu komlenze wokunene, ubambe ngokufushane, bese uphindela emuva esifubeni sakho ngakwesobunxele.Bheke inyawo elingakwesokunxele emuva eplanini lakho eligcwele uphinde uphinde uphinde uphinde uphinde ubheke ngaphesheya. zombili imilenze efanele nangesobunxele).
Phinda u-Tri-Setha 2
9 - Hlela u-3 - Isinyathelo sezinyathelo
Ukusebenzisa ibhande noma ukubamba izisindo ezilukhuni, faka unyawo onyaweni ngesinyathelo noma isinyathelo sesibili sezindiza. Ngaphansi kwe-squat bese ucindezela esithendeni sesinyawo sokunene bese uphakamisa, ngokuthinta kancane umlenze wesokunxele kwisinyathelo. Letha unyawo lwesokunxele phansi bese uphinda u-12 uphinde uguquke ngaphambi kokushintsha izinhlangothi.
10 - U-Tri-Setha 3 - Uhlangothi lwesinyathelo esiphezulu
Yima eceleni kwesiteji noma yesikhulumi bese ubamba isidumbu esinamandla ezandleni zombili. Hamba phansi ngomlenze wesokudla, uhlehlise u-squat uphinde ugcine umhlane uqondile, i-torso iqondile futhi ingekho. Phindela emuva uphinde uphinde uphinde uphinde uphinde uguquke ngaphambi kokushintsha izinhlangothi.
11 - Hlela u-3-Slide Side Lunge
Faka ipuleti yamaphepha ngaphansi kwesokunxele bese ubamba isisindo esinzima ngakwesobunxele. Gcina isisindo esifundeni sokunene bese uguqa ngamadolo njengoba uslayida unyawo lwesokunxele uhlangothi, ugcine umlenze wesokunxele uqondile. Njengoba ugibela phansi, uguqa ngamadolo, uthathe isisindo bese uthinta phansi. Phindela phezulu, ulayishe unyawo lwesokunxele lapho uma. Phinda u-12 uphinde uguqule izinhlangothi.
12 - Hlela u-3 - Ukushintshaniswa kweBhola
Tlala embhedeni bese ubeka ibhola phakathi kwezinyawo. Nciphisa izingalo nemilenze njengento ongakwenza ngaphandle kokugubha emuva, bese ubuyisa emuva, uthathe ibhola ezandleni. Yehlisa izingalo nemilenze phansi phansi futhi uqhubeke, ukushintshanisa ibhola emkhatsini wezandla nezinyawo ngokuphindaphinda kwe-12.
Phinda u-Tri-Setha 3
13 - Hlela u-4 - U-Bent Knee Deadlift
Bamba izisindo ezinzima phambi kwamathanga bese ugibela phansi kuze kube yilapho amathanga ahambisana nesitezi, ubuyele emuva futhi uqede emuva. Beka izisindo phansi futhi ume. I-squat yehle uye endaweni efanayo, thatha izinyathelo bese uphakamisa, uphinda ngokuphindaphindiwe kwe-12.
14 - Hlela u-4 - Ukufa
Hamba ngezinyawo uhlangothi lwe-hip-width, amadolo aguqe kancane futhi ubambe i-barbell esindayo noma ama-dumbbells. Ngemuva ephathekayo, amahlombe abuyele futhi angabikho, aphephe emaceleni nasemzimbeni ongaphansi ophansi kuze kube yilapho ukuguquguquka kwakho kuvumela. Phakamisa up, ucindezela ugesi wakho uphinde uphinde uphinde uphinde uphinde uqhubeke.
15 - Hlela u-4 - I-Deadline ye-One-Legged Deadlift
Ithiphu kusuka ezinkalweni bese unciphisa isisindo esiphansi (emuva ngqo) ngenkathi uphakamisa umlenze wesokudla ngqo ngemuva kwakho ukuze uqede izinga. Vumelanisa i-glits yomlenze wokunene ukuze uphinde uphinde uphinde uphinde uphinde uphinde uguquke ngaphambi kokushintsha izinhlangothi. Zama ukugcina unyawo luguquguqukile ukuze ukhuthaze ukugcina uhlangothi lwesibhakabhaka luya phansi.
16 - Hlela u-4 - Cindezela u-Ups
Emadolweni akho, izindawo zokubeka phambili ebhola. Hamba ngamadolo bese uletha umzimba endaweni yeplanki. Bamba imizuzwana engu-1-2, wehlisa amadolo uphinde uphinde uphinde uphinde uhambe.