Buza Umqeqeshi Wosaziwayo: Yikuphi ukuzivocavoca okuhle kakhulu kwesikhala esincane?

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U. Ijimu iminyene kakhulu ngoJanuwari! Yikuphi ukujima okusebenzayo engingakwenza endaweni encane (okungukuthi, ikhona lejimu)?

A. Ngokubona kwami, ukuba nesikhala esiningi ejimini kanye namathani amathuluzi wokuqeqesha ahlukahlukene kunokunethezeka kakhulu kunesidingo sokuthola isimo. Ungenza kalula iseshini yokuqeqesha esebenza kahle kakhulu endaweni encane ngomzimba wakho kanye neqoqo lama-dumbbells. Umkhuba wokuzivocavoca ngezansi uyisibonelo esihle.

Ngichaze amasu amabili ahlukene - kuya ngezinga lakho lokuqina - ukulandela ezinsukwini ezine ezizayo. Yenza uhlelo olulandelayo kathathu ngeviki ngezinsuku ezingalandelani. Ukuphikiswa ozokusebenzisa kuzonqunywa ngenombolo yezimpinda ezinqunyiwe. Uma ungeke ukwazi ukuqedela inani eliphansi lama-reps ngomthwalo okhethiwe, nciphisa ukumelana. Uma ungafinyelela ngaphezu kwenombolo enkulu yokuphindaphinda okunqunyiwe, kufanele ukwandise ukumelana.

Abasaqalayo:

Isonto 1: 2 isetha ngamasekhondi angama-30 phakathi kokuhamba ngakunye namasekhondi ayi-120 ngemuva kwesethi ngayinye.

Isonto 2: 3 isetha ngamasekhondi angama-30 phakathi kokuhamba ngakunye namasekhondi ayi-120 ngemuva kwesethi ngayinye.

Isonto lesi-3: Amasethi ama-3 anemizuzwana engama-20 phakathi kokunyakaza ngakunye namasekhondi angu-120 ngemva kwesethi ngayinye.

Isonto 4: 3 isetha ngamasekhondi ayi-15 phakathi kokunyakaza ngakunye namasekhondi ayi-120 ngemuva kwesethi ngayinye.

Ephakathi / Okuthuthukile:

Isonto 1: 3 isetha ngamasekhondi angama-30 phakathi kokunyakaza ngakunye nemizuzwana engama-90 ngemuva kwesethi ngayinye.

Isonto 2: 3 isetha ngamasekhondi ayi-15 phakathi kokunyakaza ngakunye nemizuzwana engama-90 ngemuva kwesethi ngayinye.

Isonto 3: 4 isetha ngamasekhondi angama-30 phakathi kokunyakaza ngakunye nemizuzwana engama-90 ngemuva kwesethi ngayinye.

Isonto 4: 4 isetha ngamasekhondi ayi-15 phakathi kokunyakaza ngakunye nemizuzwana engama-90 ngemuva kwesethi ngayinye.

Ukujima

Ukuzivocavoca 1. Hlukanisa ama-Squats

Ukuphindaphinda: 8-10 / uhlangothi

Isikhathi sokuphumula: Bheka ngenhla (ukuphumula kwenzeka ngemuva kwezinhlangothi zombili)

Ungakwenza kanjani: Yima endaweni enyakazayo, unyawo lwakho lwesobunxele lube phambi kwesokudla sakho. Thatha imizuzwana emi-2 ukwehlisa umzimba wakho ngangokunokwenzeka. Misa okwesikhashana umzuzwana owodwa, bese uthatha umzuzwana owodwa ukuziphindisela emuva endaweni yokuqala. Gcwalisa inombolo enqunyiwe yama-reps ngomlenze wakho wesobunxele phambili, bese wenza inombolo efanayo ngonyawo lwakho lwesokudla ngaphambi kwesobunxele sakho.

Ukuzivocavoca 2. Ama-Pushups

Ukuphindaphinda: Ukuphindaphinda okuningi ngangokunokwenzeka ngefomu elifanele (akukho ukuhlehla phakathi komgogodla)

Isikhathi sokuphumula: Bona ngenhla

Indlela yokwenza: Yehla endaweni yokusunduza bese ubeka izandla zakho phansi ukuze zibe banzi kancane futhi zihambisane namahlombe akho. Thatha imizuzwana emi-2 ukuze wehlise umzimba wakho kuze kube yilapho isifuba sakho sicishe sithinte phansi. Yima kancane ngezansi, bese uziphushela emuva endaweni yokuqala ngokushesha okukhulu. Uma izinkalo zakho ziguga nganoma yisiphi isikhathi ngesikhathi sokuzivocavoca, ifomu lakho liphukile. Uma lokhu kwenzeka, cabanga ukuthi impinda yakho yokugcina bese uqeda isethi.

Ukuzivocavoca 3. Dumbbell Romanian Deadlifts

Ukuphindaphinda: 8-10

Isikhathi sokuphumula: Bona ngenhla

Ungakwenza kanjani: Yima izinyawo zakho zihlukene ngobubanzi benyonga namadolo agobe kancane, ubambe ama-dumbbell phambi kwamathanga akho izintende zakho zibheke ngaphakathi. Shift izinkalo zakho emuva bese uthatha imizuzwana emi-2 ukwehlisa ama-dumbbells ngenkathi ugcina umhlane wakho uphansi. Yima kancane isekhondi elingu-1, bese ubuyela endaweni yokuma ngokufinyeza ama-hamstrings akho nama-glutes. Phinda inombolo ebekiwe yokuphindaphinda.

Ukuzivocavoca umzimba 4. Umugqa owodwa we-Dumbbell Row

Ukuphindaphinda: 8-10/side

Isikhathi sokuphumula: Bona ngenhla (ukuphumula kwenzeka ngemva kwezinhlangothi zombili)

Indlela yokwenza: Bamba i-dumbbell esandleni sakho sokudla, ugobe okhalweni nasemadolweni, futhi wehlise i-torso yakho kuze kube yilapho icishe iqondane naphansi. Gcina umgogodla wakho ungathathi hlangothi bese uvumela ingalo yakho yangakwesokudla ilenge phansi ehlombe lakho, ubambe i-dumbbell enentende ebheke ngaphakathi. Gcina ukugoba okuncane endololwaneni. Thatha umzuzwana owodwa ukudonsa i-dumbbell eceleni kwesifuba sakho, ugcine indololwane yakho isondele eceleni kwakho. Misa okwesikhashana umzuzwana owodwa phezulu bese uthatha imizuzwana emi-2 ukwehlela emuva endaweni yokuqala. Yenza wonke ama-reps ngengalo eyodwa bese ushintshela kolunye uhlangothi.

Ukuzivocavoca 5. I-Curl Emile ukuze Ucindezele

Ukuphindaphinda: 10-12

Isikhathi sokuphumula: Bona ngenhla

Ungakwenza kanjani lokhu: Bamba ama-dumbbells bese uwavumela ukuba axhomeke ebude bengalo eceleni kwezinhlangothi zakho. Shintsha izingalo zakho ukuze izintende zezandla zakho zibheke phambili. Ngaphandle kokuhambisa izingalo zakho ezingaphezulu, goba izindololwane bese uthatha umzuzwana owodwa ukusonga ama-dumbbells asondele emahlombe akho ngangokunokwenzeka. Ukusuka lapha, jikelezisa izandla zakho ukuze izintende zibhekane bese ucindezela ama-dumbbells ngaphezulu kwekhanda lakho izingalo zakho ziqonde. Hlehlisa ukunyakaza bese uphinda kuze kube yilapho konke ukuphindaphinda sekuqediwe.

Ukuzivocavoca umzimba 6. IPlank Hold

Izimpinda: 1**

Isikhathi sokuphumula: Bheka ngenhla

Ungakwenza kanjani: Qala ukungena endaweni yokuphusha, kodwa gobisa izindololwane zakho futhi ubeke isisindo sakho emahlombe akho esikhundleni sezandla zakho. Umzimba wakho kufanele wenze umugqa oqondile ukusuka emahlombe akho kuya emaqakaleni. Bopha umnyombo wakho ngokuthola i-abs yakho ngokungathi ubhekene nokushaywa esiswini.

* * Abaqalayo kufanele basebenze kuze kube ukubanjwa kwamasekhondi angama-30 futhi abaqeqeshwayo abaphakathi / abathuthukile kufanele basebenze kuze kube sekubanjweni kwamasekhondi angama-60. Uma imizuzwana engama-60 kulula kuwe, zama ukubamba isikhathi eside ngangokunokwenzeka bese ubhala leso sikhathi ukulandelela intuthuko yakho.

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