Ividiyo Yokuzivocavoca Ka-Alexia Clark Yomzimba Ophelele Yokuqopha I-Dumbbell

-Delile

• Emhlabeni Wonke Lunge
• Umugqa we-Dumbbell nge-single-Leg High Pull
• Phakamisa Phambili nge-Sumo Squat
• Lunge nge Pec Fly
• I-Glute Bridge ene-Single-Arm Chest Press
• Buyekeza kwe-

Uma uke waphelelwa yimibono ejimini, u-Alexia Clark uke wakumboza. I-fitfluencer nomqeqeshi uthumele amakhulu (mhlawumbe izinkulungwane?) zemibono yokuzivocavoca ku-Instagram yakhe. Kungakhathaliseki ukuthi ufuna ukwenza ubuciko nge-TRX, ibhola lemithi, ipuleti lesisindo, noma olunye ucezu lwesisetshenziswa sokujima ovame ukudlula kuso, unevidiyo yalokho. Uma kungukuzivocavoca kwe-dumbbell osesimweni sako, zama lokhu kuzivocavoca umzimba okuphelele komzimba uClark okwenzelwe kuphela Umumo. (Noma bamba isisindo esisodwa bese uzama ukuzivocavoca okunzima kakhulu ongakwenza nge-dumbbell eyodwa kuphela.)

Uma ufuna ukusebenzisa isikhathi sakho ngokugcwele ejimini, le sekhethi iyindlela ehlakaniphile yokuhamba. Okokuqala, ungazipaka phambi kwe-dumbbell rack esikhundleni sokuzulazula ejimini bese ulinda enye imishini ethandwayo ukuthi ikhulule. Ngaphezu kwalokho, ukunyakaza ngokwako kuyindlela ephumelelayo yokuqeqesha njengoba iqoqa imisipha eminingi ehlukene futhi isebenzisa izindiza ezihlukahlukene zokunyakaza. Ngayinye yalezi zivivinyo isebenza emzimbeni ophezulu nangaphezulu. Ukunyakaza okuhlanu nje kanye nesethi eyodwa yama-dumbbells (khetha isisindo esimaphakathi kulokhu), futhi uzohamba nokuzivocavoca umzimba wonke ongakwenza noma yikuphi. (Okuhlobene: I-Total-Body Tabata Circuit Workout Yokuthumela Umzimba Wakho Ku-Overdrive)

Isebenza kanjani: Yenza umsebenzi ngamunye ngenani elibonisiwe lokuphindaphinda.

Okudingayo: Iqoqo lama-dumbbells

Emhlabeni Wonke Lunge

A. Yima izinyawo zihlangene. Gcoba ama-dumbbell esifubeni.

B. Phuma uye kwesobunxele bese ugoba idolo langakwesokunxele lingena emgodini ohlangothini. Ama-dumbbell aphansi abheke phansi, bese agoqeka esifubeni. Woza ume ngokunyathela unyawo lwesobunxele ukuze uhlangane kahle.

C. Phindela emuva ngonyawo lwesobunxele, ugoba amadolo womabili entanjeni eguqulwayo ngenkathi ucindezela ama-dumbbells ubheke ophahleni kanye nezihlakala ezijikelezayo ukuze izintende zibheke phambili.

D. Yima ngokunyathela unyawo lwesobunxele emuva ukuze uhlangane kwesokudla, wehlise ama-dumbbells esifubeni bese uguqula izihlakala ukuze izintende zibhekane nesifuba ukubuyela endaweni yokuqala. Phinda iphethini yokunyakaza yawo wonke ama-reps ngaphambi kokushintsha izinhlangothi.

Yenza ama-reps ayi-8. Shintsha izinhlangothi; phinda.

Umugqa we-Dumbbell nge-single-Leg High Pull

A. Qala ngonyawo lwesobunxele ukuya phambili, unyawo lwesokudla emuva, uncike okhalweni ku-yoga lunge. Bamba i-dumbbell ngapha nangapha komlenze wesobunxele.

B. Phakamisa ama-dumbbell eduze kwezimbambo, udwebe izindololwane ziqonde emuva kumugqa, bese wehlisa ama-dumbbell.

C. Isisindo se-Shift onyaweni lwesobunxele bese ushayela idolo langakwesokudla esifubeni, ngenkathi uphakamisa ama-dumbbells esifubeni, izindololwane ziphume zibanzi ukuze kudonswe phezulu.

D. Phindela emuva ngonyawo lwesokudla ungene emgodini ongakwesokunxele ngenkathi wehlisa ama-dumbbells ukuze ubuyele endaweni yokuqala. Phinda iphethini yokunyakaza yawo wonke ama-reps ngaphambi kokushintsha izinhlangothi.

Yenza izikhathi ezingu-10. Shintsha izinhlangothi; phinda.

Phakamisa Phambili nge-Sumo Squat

A. Yima izinyawo ezibanzi kunobubanzi be-hip ngokuhlukana, izinzwane zijike kancane, ubambe i-dumbbell esandleni ngasinye.

B. Phakamisa ama-dumbbell kuze kube yilapho izingalo ziqondana nomhlabathi, izintende zezandla zibheke phansi.

C. Shayela okhalweni emuva ubuye uguqe ngamadolo ungene esikhungweni ngenkathi wehlisa izingalo.

D. Phakamisa ama-dumbbells kuze kube yilapho izingalo zifana nomhlabathi. Qondanisa amadolo ngenkathi wehlisa izingalo ukuze ubuyele endaweni yokuqala.

Yenza ama-reps ayi-8.

Lunge nge Pec Fly

A. Yima ngonyawo lwesobunxele phambili nangemuva kwesokudla emuva, ubambe ama-dumbbells eceleni kwekhanda, izindololwane zigobile nge-90-degree angle.

B. Gobisa amadolo womabili emgodini wesobunxele ngenkathi uletha ama-dumbbells maqondana komunye nomunye phambi kobuso.

C. Qondanisa amadolo womabili bese uletha ama-dumbbells eceleni kwekhanda ukuze ubuyele endaweni yokuqala. Phinda iphethini yokunyakaza yawo wonke ama-reps ngaphambi kokushintsha izinhlangothi.

Yenza ama-reps ayi-12. Shintsha izinhlangothi; phinda.

I-Glute Bridge ene-Single-Arm Chest Press

A. Lala phansi, imilenze igobile, izinyawo phansi phansi buqamama-kude. Cindezela usuke phansi ebhulohweni le-glute, ama-dumbbell aphakanyiselwe ophahleni ngqo phezu kwesifuba.

B. Izinqulu ezingezansi phansi ngenkathi wehlisela indololwane yesokunxele phansi.

C. Cindezela okhalweni bese ushiya dumbbell ubheke ophahleni ngasikhathi sinye. Phinda iphethini yokunyakaza yawo wonke ama-reps ngaphambi kokushintsha izinhlangothi.

Yenza ama-reps ayi-12. Shintsha izinhlangothi; phinda.

Buyekeza kwe-