Le nselele yesifunda yomzimba yangaphezulu inento yonke. Kukhona izinhlobo ezihlukahlukene zamandla okubhekisele esifubeni, emuva, emahlombe nasezingalweni futhi, okufakwa ngaphakathi kochungechunge lwezinyathelo zomzimba kukhona izingxenye ezimfushane, eziphakeme kakhulu ze-cardio ukuze uhlabe inhliziyo yakho futhi ugcine ama-calories avuliwe. Ngokwenza konke okufomathi yesifunda, i-Workout ihamba ngokushesha futhi igcina izinga lenhliziyo lihamba ukuze ushise amabhonasi amakholori.
Ukuqapha
Bheka udokotela wakho ngaphambi kokuzama lokhu okusemandleni uma kukhona ukulimala, izifo noma ezinye izimo.
Izinto ezidingekayo
Ama- dumbbells ahlukahlukene, i-barbell, ibhande lokumelana, i-med ball, nesiteji noma isiteji.
Kanjani
- Ukufudumala imizuzu engu-5-10 ngokukhanya ukulinganisela i- cardio .
- Yenza izivivinyo esifundeni ngasinye, esinye emva komunye esincane noma singekho ukuphumula phakathi.
- Yenza isifunda esingu-1 ngomsebenzi omfishane, noma yenza ama-circuits amabili noma ngaphezulu ukuqeqeshwa okude, okunamandla kakhulu.
- Sebenzisa isisindo esanele noma ukumelana ukuze ugcwalise kuphela inombolo ephakanyisiwe ye-reps.
1 - Isikhwama sekhanda - Abagibeli bezintaba
Esikhundleni se-pushup, gxumela amadolo angene futhi aphume ngokushesha ngangokunokwenzeka, ukushintsha izinhlangothi. Thinta izinzwane phansi ukuze ugijime noma ugcine emoyeni. Phinda imizuzwana engu-60.
2 - Ama-rolls we-Pushups With Med Ball
Ngena endaweni yokugudlulela emadolweni (lula) noma izinzwane (kunzima kakhulu) futhi ufake isandla esisodwa kwibhola lezokwelapha elinye elingaphansi. Ngaphansi kwe-pushup, phakamisa phezulu bese ugoqa ibhola ngaphesheya kwesinye kwesinye isandla ukuze uthole i-pushup. Yenza okuningi ngangokunokwenzeka kumasekhondi angu-60.
3 - I-Press Chest Press I-Front Lunge
Nge-band evikelekile ezingeni lesifuba ngemuva, hamba phambili ungene emgodini njengoba ucindezela ingalo eyodwa phambili kumshini wesifuba. Hamba emuva ukuze uqale futhi uphinde uphinde uphinde uphinde uqhubeke uhlangothi olunye.
4 - Emuva Isiphayela - AmaJack Yokugaya Ngamaqembu Okumelana Ne-Lat Lat
Bamba ibhande lokumelana ngezandla zombili ngaphezulu. Njengoba uqaqa izinyawo, ulethe izingalo phansi, uhlwithele ngemuva. Gwema izinyawo ndawonye ndawonye, uthatha izingalo phezulu. Phinda imizuzwana engu-60.
5 - I-Lunge Emuva Ne-Double Arm Row
Bamba izinsimbi ezisindayo futhi uphindele emuva ngomlenze wesokudla ungene emlenzeni oqondile. Ithiphu idlule kusukela ezinkalweni, iphinde iphinde iphane, bese idonsela izintambo phezulu emgqeni wesigcawu. Ngaphansi, phinda uqale futhi uphinda u-16 uphinde uhambe ngomlenze ngamunye. Ngokuqina, phakamisa umlenze ongemuva ngesikhathi esifanayo udonsa izisindo phezulu.
6 - I-Barbell High Row
Bamba i-barbell ngezandla ezibanzi kanye ne-tip kuze kube yilapho ngemuva kugxile phansi, i-abs isebenze futhi ibuyele emuva . Cindezela emuva phezulu ukuze uthathe isisindo esifubeni. Yehla futhi uphinde ubuyele emuva izikhathi ezingu-15. Gcina i-abs futhi iguqe amadolo njengoba kudingeka ukuze usekele emuva.
7 - Side Lunge With One Arm Row
Ngesisindo ngakwesobunxele, sondela ngakwesokudla ungene emzimbeni, uthatha isisindo phansi. Donsela isisindo emgqeni njengoba uphakamisa umlenze wesokudla ekuphakameni komlenze ohlangothini. Phinda u-15 uphinde ushintshe izinhlangothi.
I-8-Knee With Side Kick
Phakamisa ibhande langakwesokunxele uphinde uphume ohlangothini njengoba uletha uhlangothi lwesobunxele phansi, ucindezela ama-obliques. Hamba phansi ngonyawo lwesobunxele uphinde ukhiphe ngakwesokudla, uqaphele ukuthi ungagudli ngamadolo. Phinda imizuzwana engu-30 bese ushintsha izinhlangothi.
9 - Side Squat Nge-Arnold Press
Ukubamba izisindo ezingeni lesifuba nezintende ezibhekene nazo, uthathe isinyathelo esikhulu kuya kwesokudla ku-squat. Njengoba uqala unyawo olungakwesokudla emuva esikhungweni, cindezela izingalo eziphezulu futhi ujikeleze izinsimbi. Yehlisa izisindo njengoba uhamba uye ngakwesobunxele, izinhlangothi ezishintshayo. Ungase futhi wengeze ukugxuma esikhundleni sesinyathelo ukuze uthole amandla amaningi. Phinda u-16 ubuyekeze.
10 - Isisindo esinezinyosi nokuguquka
Hlala esimweni esinqamile futhi ubambe isisindo esinzima ngakwesokunene. Swayipha isisindo emuva bese uqonde phezulu phezu kwehlombe. Misa okwesikhashana phezulu futhi wehlise kancane kancane isisindo sokubala okungu-4. Phinda u-12 ubuyeke ohlangothini ngalunye.
11 - Squat With Iron Cross
Ukubamba izisindo phambi kwamathanga, u-squat njengoba uphakamisa izisindo uphakamise phambili. Thatha izingalo ezihlangothini uma usukuma bese ubahlisela phansi. Phinda ukuphindwa okungu-12.
12 - I-Biceps Circuit - Ephezulu Phezu Isinyathelo
Bamba isisindo ezandleni zombili futhi ume eceleni kwesinyathelo noma ipulatifomu onyawo lokunene uphumula phezulu. Yiya esitokisini, ucindezele isisindo ngaphezulu bese usuka ngakolunye uhlangothi, ushiye unyawo olungakwesokunxele phezulu kwesinyathelo bese unciphisa isisindo. Qhubeka phambili phezulu, wanezela ukugxila ngamandla uma kufunwa. Phinda imizuzwana engu-60.
13 - Barbell Curls - Crazy 8 sika
Bamba i-barbell ngezandla ze-shoulder-width ngaphandle bese uphakamisa isisindo senyuka phezulu. Phansi bese uphinda uphinde uphinde uphinde usebenzise isisindo, uphinde uwulethe eceleni kwe-8. Qedela ngokuphindaphinda oku-8 okugcwele.
14 - I-Curl yamaHlathi ene-Power Squat
Bamba izisindo ezinzima ezandleni zombili. Swayipha izisindo emuva kancane uma ugijima, ubeka izisindo phambili zibe ngendwangu yesando ngenkathi uhlahlela phansi ngangokunokwenzeka. Sukuma njengoba unciphisa izisindo bese uphinda uphinde uphinde uphinde uphinde uphinde uphinde uphinde uhambe.
15 - Triceps Circuit - Ice Breakers
Qala endaweni ye-squat futhi ugijime emoyeni, ujikeleze ingalo yangakwesokudla nxazonke futhi phansi ungene lapho uhamba khona. Hamba emoyeni futhi, ngalesi sikhathi wehla ngezandla ezingakwesokunxele. Qhubeka ushintshana izinhlangothi kumasekhondi angu-60.
16 - I-Dips With Extensions Leg
Hlala esitebhisini noma esihlalweni, izandla eduze kwamathanga, amadolo aphelile. Gwema isinyathelo bese ugoba ama-elbows ekudibaneni. Njengoba ucindezela phezulu, wandisa umlenze wesokudla, ufinyelele uzwane ngesandla sakho sokunxele. Yehla bese uphinda ngaphesheya, izinhlangothi ezishintshayo imizuzwana engu-30-60.
17 - Ukukhohlisa Izandiso ze-Triceps
Themba ebhentshini noma phansi futhi ubambe izinsimbi ngokuqondile phezu kwamahlombe, izintende zibhekane. Bend the elbows bese wehlisa izisindo kuya ezindlebeni. Cindezela isipele uphinde uphinde uphinde ubuyele emuva.