Ukuzivocavoca okungu-9 okunzima kakhulu futhi okuhle kakhulu okuvela kubaqeqeshi bangempela

-Delile

• Buyekeza kwe-

Noma ngabe uyigundane elingakanani ejimini, kunezinyathelo ezimbalwa ozenza nje inzondo ukwenza. Cabanga: ukuhlukahluka kwe-squat okushisa kakhulu kunalokho owake wakucabanga ukuthi kungenzeka, ukuhamba oku-tricep okwenza izingalo zakho zizwakale sengathi zizowa, noma ukubhoboza i-sprint ocabanga ngokweqiniso ukuthi kuzokubangela ukuthi uphume. Futhi akekho owazi lo muzwa ongcono kunabantu abakhonkotha kuwe ukukhipha omunye ngaphezulu.

Abaqeqeshi bazi kangcono kunanoma ubani ukuthi ubuhlungu buzofanela ukukhokhelwa. (Ubufakazi: The Top 50 Hottest Trainers in America.) Ngakho sibuze abanye babaqeqeshi bethu esibathandayo ukuthi yini enyakazayo bona ukuthanda ukuzonda. Futhi nakuba lokho kwenza lokhu kube uhlu lwezinyathelo ezinzima kakhulu, futhi kuwuhlu lokuzivocavoca oluqinisekisa imiphumela ebucayi. Ngakho-ke hlaba amazinyo akho ungene kuloku kuhamba okungu-9 okuphonsela inselelo ngisho nokulingene kokulingene.

Isiboshwa Get Ups

Lo msebenzi uvutha wonke umnyombo wakho ngenkathi wenza kusebenze lonke uchungechunge lwemisipha emhlane wakho-ikakhulukazi emuva kwakho okuphansi. Futhi lokho konke ngenkathi usebenza kubhalansi yakho kanye nobubhalo.

Ungakwenza kanjani: Lala phansi ngomhlane izandla zibekwe ngemuva kwekhanda, izindololwane ngaphandle. Amadolo athinta phansi izinyawo ziwele, njengasesikhundleni sokuhlala ezinyaweni ezinemilenze. Usebenzisa imisipha ephansi ye-ab, ulethe i-torso phambili kuze kube yilapho izithende zezinyawo zisondele ku-butt yakho. Njengoba izandla zakho zisemuva kwekhanda lakho, hinge okhalweni lwakho ukuze usukume phansi futhi ume mpo ngokunyakaza okukodwa okusheshayo, ngaphandle kokusebenzisa izandla-nje imilenze. (Udinga ukuguqula? Beka izandla zakho phansi ukusiza ukusiza lapho ususa phansi.)

-Shaun Robert Jenkins, umqeqeshi oyinhloko eTone House eNew York City

I-Bodysaw

Lesi isinyathelo esihle sokukhomba yonke imisipha yomzimba wakho, futhi, ngokuya ngesikhundla sakho, namahlombe akho. Qala ngezinyawo zakho ku-TRX noma kuma-valslides (noma ngisho nangezinyawo zakho phezu kwe-roller foam!), Futhi uqhubekele ebholeni lokuzinza ukuthola enye inselelo.

Ungakwenza kanjani: Unezinyawo ezintanjeni ze-TRX noma kuma-valslides, ngena epulangwe lengalo, izindololwane ngaphansi kwamahlombe. Bamba i-core futhi, ugcine izingalo zinganyakazi ngokuphelele, qala ukuhambisa ama-hips emuva. Amahlombe ayasuka ezihlakaleni futhi izindololwane ziphambi komzimba, konke lokhu kugcinwe umugqa oqondile ukusuka ezindlebeni kuya emaqakaleni. Ungabuyeli emuva kakhulu ukuze uzwe ukukhahlela kwakho emuva okuphansi. Buyela emuva endaweni yokuqala.

-Tristan Rice, uchwepheshe wezokusebenza esikhungweni sokuqeqeshwa kokusebenza kwabantu i-EXOS ePhoenix, AZ

UDumbell Thruster

Lokhu ukunyakaza okuhle, okuqhumayo okuzinzisa okuyisisekelo kuwo wonke ukuze inselele umzimba wakho wonke. Kuyasiza ukuthuthukisa ukuguquguquka kwehlombe ne-hip, kwenza igazi lakho ligeleze futhi lakhe amandla. (Ufuna ukuguquguquka okwengeziwe? Zama le Yoga Yabantu Abangakwazi Ukuthinta Izinzwane Zabo.)

Ungakwenza kanjani: Bamba ama-dumbbells phezulu kwe-bicep curl (izindololwane zigobile, izisindo phambi kobuso). Isikwele ekujuleni okugcwele. Njengoba ukhuphuka, cindezela ama-dumbbell phezulu ukuze phezulu komnyakazo umi umude, izingalo zelulwe ngokugcwele phezu kwamahlombe, ucindezela ama-quad, ama-glutes, ne-abs. Yehla ubuyele phansi ku-squat egcwele ngenkathi ngasikhathi sinye wehlisa ama-dumbbells emuva, ukuze ezansi kwesikwele sakho ama-dumbbells abuyele endaweni yokuqala.

-Albert Matheny, RD, umsunguli kanye nomqeqeshi eSoho Strength Lab eNew York City

I-Dumbbell Lateral Lunge

Amaphaphu ngokuvamile asho umsebenzi ngenxa yemvelo yawo eguquguqukayo, ukuqashwa kwemisipha enamandla kakhulu (ama-glutes, umongo kanye nomlenze wonke), kanye nenselele yokusimama ngezidingo zawo zokungalingani. Ukushintsha ukuma kwaleyo lunge ohlangothini kufaka eminye imisipha ku-glute yakho ngaphezu kwe-squat ejwayelekile noma i-lunge edlulayo, okusiza ekwakheni kangcono leyo bum futhi kuthuthukise ukuhamba kwe-hip nokuzinza.(Ingabe ufuna ukuyenza ibe nzima? Engeza i-dumbbell ukuze uqhubeke ubamba umongo futhi wenze lokhu kuvivinya umzimba okuphansi kakhulu kube ukunyakaza komzimba okuphelele.)

Ungakwenza kanjani: Ukuma ume mpo, gibela kwesokudla ngonyawo lwesokudla, ugcine izinzwane phambili nezinyawo ziyisicaba. Squat enqulwini yesokudla ngenkathi ugcina umlenze wesokunxele uqondile. Squat phansi ngangokunokwenzeka, ubambe lesi sikhundla imizuzwana emi-2. Buyela emuva endaweni yokuqala bese uphinda ngakolunye uhlangothi.

-Maureen Key, ingcweti yokusebenza esikhungweni sokuqeqesha abantu ukusebenza i-EXOS ePhiladelphia

Pistol Squat Get Ups

Lokhu kuvivinya kuhlose ama-quadriceps akho. Iphinde isebenze umnyombo wakho kanye nayo yonke eminye imisipha emzimbeni wakho ophansi, kufaka phakathi ama-glutes akho, ama-hamstrings, namathole.

Ungakwenza kanjani: Ibhalansi emlenzeni wesobunxele. Bamba umlenze wesokudla ngaphambili ukuze isithende sisuke nje phansi. Usebenzisa amandla omlenze nokulinganisela, qala ukwehla ungene ku-squat, ugcine isithende esingakwesokudla ngaphezu kwesitezi sonke isikhathi. Gcina izandla ziphambi komzimba ukuze usize ukulinganisela. Squat phansi kuze kube yilapho umsipha uthinta inkonyane lakho, bese ukhulula i-butt phansi. Lala uyibeke emuva ngomhlane uguqe ngamadolo umlenze wangakwesokudla uqonde. Hinge phambili ngomfutho othile, usebenzisa izandla ukusiza ukududula ubuyele esikhungweni sesibhamu bese ume umude. Shintsha imilenze uphinde.

-Shaun Robert Jenkins, umqeqeshi oyinhloko eTone House eNew York City

Izinyathelo Ezizayo ngeMedicine Ball

Inzuzo esemqoka yalokhu kwehlukahluka okunamandla, ukuqeqesha amandla nokuphefumula kwenhliziyo ukuthi kwenziwa ngokunyakaza kwemvelo, okusiza ukuthi ugweme ukulimala. Ukwenyuka nokwehla okuqhubekayo kusho ukuthi imisipha yomzimba ephansi iyabandakanyeka: ama-quadriceps, ama-hamstrings, amathole, ama-glutes, imisipha ye-ab, nemisipha engezansi, kanye nama-biceps ekubambeni ibhola lomuthi noma izisindo zesandla. Ufuna ukukwenza kube nzima? Khuphula ukuphakama kwesinyathelo noma isisindo osithwele. (Sebenzisa leli thuluzi ngaphezulu! I-Medicine Ball Workout: 9 Ishukumisela Ukwenza Ithoni Njalo Inch.)

Ungakwenza kanjani: Yima ohlangothini lwesobunxele lwebhentshi, uhambisane nalo, ubambe ibhola lomuthi noma izinsimbi zesandla eduze kwesifuba sakho. Ncika phambili kancane bese uphakamisa umlenze wangakwesokudla ebhentshini. Phakamisa umlenze wesobunxele phezulu ukuze uhlangane nesokudla bese uhambisa ngokushesha umlenze wangakwesokudla phansi ngakolunye uhlangothi. Khumbula ukunweba umlenze wokufika kude nebhentshi ngangokunokwenzeka ukuze uzwe ukushisa kuma-quads akho kanye ne-glutes. Njengoba umlenze wesobunxele usesebhentshini, hambisa umlenze wangakwesokudla ukuze ukuhlangabeze. Manje umlenze wesokunxele uya phansi, kuyilapho kwesokudla sihlala ebhentshini.

-Jimmy Minardi, umsunguli weMinardi Training

Umshini owodwa we-Arm Kettlebell

Lokhu kunyakaza kudinga ukuthi kusebenze ngokuphelele inqulu yakho, i-torso, namahlombe. Ihlanganisa ukuzinza kuwo wonke umnyombo ngokuhamba kwamahlombe, ngoba isebenza ngokuhamba okugcwele kokunyakaza kwale misipha. Uma usuqedile kahle, uzozizwa lokhu cishe kakhulu esifubeni sakho kunokuba uzokwenza ehlombe lakho, unikeze ukushisa okukhulu kwesibili. Kungathuthuka kalula noma kubuyiselwe emuva ngokushintsha nje isisindo. (Uma ungenawo ama-kettlebells, ungazama lokhu nge-dumbbell.) (Ufuna ama-kettlebells amaningi? Bheka le Workout ye-Fat-Burning Kettlebell Workout engu-20.)

Ungakwenza kanjani: Beka izinyawo zakho ububanzi behlombe bese ume nge-kettlebell ngaphambi konyawo lwesokudla. Cindezela izinkalo zakho emuva bese ubamba i-kettlebell ngesandla esinobungozi ukuze izintende zezandla zakho zibheke umzimba wakho. Gcina isinqe sakho siphansi futhi izingalo zakho zelulwe ngokugcwele. Gcina umgogodla wakho uqinile, shayela ezithendeni zakho ukuze uphakamise i-kettlebell kuyilapho ugcine isifuba sakho sinde. Lapho isisindo sesidlula ngamadolo akho, nweba ngokuqhuma amaqakala, amadolo nezinqulu. Njengoba i-kettlebell ikhuphuka, shikisha amahlombe akho bese uqhubeka nokuphakamisa isisindo, usigcine sisondele emzimbeni wakho ngangokunokwenzeka. Letha i-kettlebell ehlombe lakho langakwesokudla, ngendololwane yakho yangakwesokudla ikhombe ngqo phansi, uzungezise isihlakala sakho njengoba wenza kanjalo, ukuze intende ibheke ngaphakathi. Lokhu kuhlanzekile kwe-kettlebell. Bheka i-kettlebell bese uyicindezela phezulu nangaphandle ize ikhiyelwe ngaphandle phezulu, ujikeleze ingalo yakho ukuze isihlakala sakho sibheke kude nomzimba wakho. Qinisekisa ukuthi i-torso yakho ihlala imile njengoba ucindezela i-Kettlebell phezulu, ukhawulela noma yikuphi ukunwetshwa okubuyela emuva kwe-torso. Yehlisa i-kettlebell emuva ehlombe lakho ngaphansi kokulawulwa, bese uyaphinda.

-Tristan Rice, uchwepheshe wokusebenza esikhungweni sokuqeqesha ukusebenza kwabantu e-EXOS ePhoenix, AZ

I-Lunge Iyagxuma + I-Stand Lunge Bamba

Kunzima? Yebo! Isebenza kahle? Yebo! Le combo engezansi yomzimba izoba ne-glutes yakho edubulayo futhi umzimba wakho ophansi uzwe ukusha!

Ungakwenza kanjani: Qala ngesimo sokuhlukaniswa ngezandla zakho phansi, i-torso ime mpo, futhi uguqe ngamadolo emuva ngama-90 degrees. Idolo langaphambili liqondaniswe nesithende sangaphambili. Qhuma ngonyawo wangaphambili, ulethe umzimba ophansi emhlabathini. Ngenkathi usemoyeni, shintsha ukuma kwezinyawo. Vumela idolo elingemuva ukuthi ligobe njengoba uhlala kancane ngonyawo oluphambene manje phambili. Ngemuva kwama-20, hlala phansi ngokuthula. Ngezandla okhalweni nesifuba siqonde, okhalweni oluphansi ngokugoba emuva ngedolo ungene ku-90 degree angle. Idolo langaphambili kufanele lihambisane nesithende sangaphambili, livumele iningi lesisindo ukwehla ngesithende sonyawo olungaphambili. Bamba leso sikhundla imizuzwana engama-30, bese ubamba leso sikhundla imizuzwana engama-30. Shintsha imilenze bese ubamba i-lunge eminye imizuzwana engama-30, bese uqedela ngesethi eyodwa yokugxuma kwe-lunge.

- UJessica Wilson, umnikazi weWilson Fitness Studios eChicago

I-Deadlift

Okunye kokuzivocavoca engikuthola kunzima kakhulu ngamakheshi afile ngoba aphonsela umzimba wakho inselele ngaphezu kwanoma ikuphi okunye ukuzivocavoca, okuletha imiphumela emihle kakhulu. Lokhu akusikho nje ukuhamba okwenzeka nsuku zonke empilweni (ukwenza izingane zakho, ngokwesibonelo), kepha kuyasiza futhi ukwenza ngcono ukuqina komzimba wakho namandla-futhi kuvuselele imetabolism yakho yokwehlisa isisindo. (Lesi isinyathelo esihle kubantu abanezinkinga zamadolo. Bona okuningi nge-10 Knee-Friendly Lower-Body Toners.)

Ungakwenza kanjani: Yima ngezinyawo ububanzi be-hip-wide. Bamba okhalweni nesifuba esingezansi phansi, ubambe i-barbell ebekwe phambi kwamashini. Aqhume phezulu ngokusunduza izithende emhlabathini ngenkathi uphushela okhalo phambili. Gcina umgogodla oyisicaba emuva futhi uqinile njengoba wenza ukuvivinya umzimba ukuze ugweme ukulimala okuphansi emuva. Yima kancane phezulu, bese wehlisa i-barbell emuva phansi bese uyaphinda.

-Evan Kleinman, Tier 3 Equinox Personal Trainer

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