Imizuzu emi-5 Ukujima Kwasekhaya Kwezingalo Eziqinile, Ezinhle

-Delile

• Bear kukhasa
• Ama-Triceps Dips
• Ukujima
• I-Dive Bombers
• Amapulangwe-phezulu
• Buyekeza kwe-

Ungalindi kuze kube yisizini ephezulu yamathangi ukuthola amaphuzu aqinile, izingalo ezinamathoni (1) oziqhenyayo ngokuziqhenya ngawo, futhi (2) akwazi ukuphakamisa, ukucindezela, nokuhlohla njengesilo. Umqeqeshi kanye ne-badass Kym Perfetto (@KymNonStop) ulapha ukuzokusiza wenze lokho kanye nalokhu kuzivocavoca izingalo kwemizuzu emihlanu, ukuhamba okuyisihlanu, ukusebenza kwasekhaya okuqinisekisiwe ukuthi uthambisa izingalo zakho kuze kube yilapho zibambelela - sebeqedile. (PS Unokuzivocavoca okuzokwenza into efanayo kuma-abs akho aphansi namathanga angaphakathi.)

Uzoisidingo: Umata (ongakukhetha). (Ufuna ukujima okusebenzisa izisindo? Zama lokhu kuvivinya ingalo ye-dumbbell yasekhaya esikhundleni salokho.)

Isebenza kanjani: Landela ngqo ne-Kym kuvidiyo noma hamba isinyathelo ngesinyathelo ngezansi. Yenza umnyakazo ngamunye imizuzwana engu-30, bese uqhubekela kokulandelayo. Uma usuqedile ngakho konke okuhlanu, phinda umjikelezo kanye futhi.

Bear kukhasa

A. Yima ngezinyawo ububanzi be-hip-wide. Hlanganisa okhalweni ukuze ugobe bese ubeka izintende phansi phansi.

B. Hambisa izandla uye phambili ebangeni eliphakeme, ume kancane, bese uzihambisa ubuyele ezinyaweni, uphakamise okhalweni ugcine imilenze iqonde.

Phinda imizuzwana engu-30.

Ama-Triceps Dips

A. Hlala phansi, izinyawo ezilinganayo zibheke phambi kwezinqulu nezandla ngemuva kwezinqulu, iminwe ikhombe ezithendeni. Cindezela ezandleni nasezinyaweni ukuphakamisa izinkalo phansi.

B. Bend izingalo ukuze ziphansi ngangokunokwenzeka, izindololwane zikhomba emuva. Bese ucindezela ama-triceps ukuze uqondise izingalo.

Phinda imizuzwana engu-30.

Ukujima

A. Qala endaweni ephakeme yepulangwe. (Ukuguqula, ukuguqula amadolo phansi nokuphakamisa izinyawo.)

B. Yenza isifuba esiphansi siye phansi ukuze uthinte phansi, izindololwane zibheke emuva ngama-engeli angu-45 degree.

C. Cindezela isifuba kude naphansi, ugcine ingaphakathi liqinile.

Phinda imizuzwana engu-30.

I-Dive Bombers

A. Qala endaweni yezinja eyehla, okhalweni uphakanyisiwe nezithende ushayela phansi.

B. Gobisa izindololwane ukwehlisa ubuso, bese isifuba, bese isisu sibheke phansi ngokunyakaza, uqhubeke ne-arc ukuze ungene enjeni ebheke phezulu.

C. Cindezela ezintendeni, ugobe ngendololwane, bese uguqula ukunyakaza, uguqule okhalweni ubuyele enjeni ephansi.

Phinda imizuzwana engu-30.

Amapulangwe-phezulu

A. Qala endaweni ephakeme yepulangwe.

B. Phansi ukuya endololwaneni yesokudla, bese indololwane yesokunxele ingena epulangweni eliphansi, igcine umgogodla uqinile futhi uzama ukunganyakazisi izinqulu emuva naphambili.

C. Cindezela entendeni yesobunxele, bese intende yesokudla ubuyela epulangwe eliphakeme.

Phinda amasekhondi angu-30, ukushintshanisa ukuthi yisiphi isandla esiphakamisa/ehlisa kuqala.

Buyekeza kwe-