Iminyakazo engu-9 ye-Back Back Workout enhle kakhulu

-Delile

• Isingeniso
• Ukuqinisa umzimba
• 1. Ipulangwe elizungezayo eliphakeme
• 2. Iroli yekhebula eliphakeme eliphakeme
• 3. I-Dumbbell pullover
• 4. Umugqa we-Bent-over
• 5. Impukane engemuva ye-delt
• 6. USuperman
• Yelule
• 1. Pose Ingane
• 2. Ukusonta
• 3. Ikati-Inkomo
• Ukuthatha

Isingeniso

Ukuqinisa umqolo wakho ngokusobala kunezinzuzo zobuhle, kepha, okubaluleke kakhulu, kubalulekile ekusebenzeni kangcono kwansuku zonke, kufaka phakathi ukuma nokuvimbela ukulimala. (Ngoba ngubani othanda ubuhlungu beqolo, akunjalo?)

Uma uzibophezele ekukhuliseni umqolo oqinile kodwa ungaqiniseki ukuthi yini okufanele uyenze noma uzoqala kuphi, sikubambile. Nazi izivivinyo eziyisithupha nokunwebeka kathathu ukuqinisekisa ukuthi unikeza lezo zicubu zangemuva i-TLC ethile.

Ukuqinisa umzimba

Qedela amasethi ama-3 alokuzivocavoca kwamandla ngemizuzu engu-1 kuya kwemibili yokuphumula phakathi. Uzodinga izingcezu ezimbalwa zemishini, kufaka phakathi ibhendi lokumelana, amasethi amabili ama-dumbbells alula (amakhilogremu amathathu kuye kwayi-5 namakhilogremu angu-8 kuye kwayi-10 kufanele asebenze kahle kwabaningi), kanye ne-dumbbell eyodwa enesisindo esimaphakathi (cishe amakhilogremu ayi-12) .

Khumbula ukuphefumula njalo lapho uhamba. Gcina umgogodla wakho uqondaniswe, bese ugxila enkontilekeni yemisipha yakho yangemuva ukusungula lokho kuxhumeka kwemisipha yengqondo futhi uthole okuningi ekuzivocavoca kwakho.

Silungile?

1. Ipulangwe elizungezayo eliphakeme

Amapulangwe ajikelezayo ukunyakaza komzimba wonke. Ziyi-warmup enhle yokuzivocavoca emuva.

1. Thatha indawo ephakeme yamapulangwe: Yakha umugqa oqondile kusuka ekhanda kuye ozwaneni, izinyawo zakho zihlukaniswe ububanzi behlombe. Beka izandla zakho ngaphansi kwamahlombe akho, bese ugcina intamo yakho ingathathi hlangothi. Hlanganisa umhlane wakho ophansi nomgogodla.
2. Ukuqala ohlangothini lwakho lwesobunxele, thatha isandla sakho ususe phansi bese welula ingalo yakho uvule isifuba sakho, uqondise ukubuka kwakho phezulu. Misa okwesikhashana umzuzwana owodwa, bese ubuyisela isandla sakho endaweni yokuqala.
3. Phinda isinyathelo 2 ngakwesokudla.
4. Qhubeka, ushintshe izinhlangothi, amasekhondi angama-30. Qedela amasethi ama-3.

2. Iroli yekhebula eliphakeme eliphakeme

Bamba ibhendi lokumelana nale irowu yekhebula eliphakeme. Khetha ileveli ekuphonsela inselelo, kepha ayenele ukonakalisa ifomu lakho. Yizwa ama-lats nama-rhomboids akho - imisipha eyisihluthulelo sokuma okuhle - usebenza ngalesi sikhathi.

1. Namathisela ibhande ngenhla kwekhanda lakho bese uhlala, ulibambe ngezandla zombili, ngezingalo.
2. Ukugcina zombili izinyawo zakho phansi nomhlane wakho uqonde, donsela izindololwane zakho emuva ngqo, ucindezele amahlombe akho ehlombe ndawonye. Khulula, welula izingalo zakho ukuqala.
3. Gcwalisa amasethi ama-3 we-12 reps.

3. I-Dumbbell pullover

Uzodinga ibhola le-yoga noma ibhentshi kulo msebenzi kanye ne-dumbbell eyodwa yesisindo esimaphakathi. Qala ngamakhilogremu ayi-10 noma ayi-12 uma usaqala. Ngeke nje kuphela le dumbbell pullover iqondise kuma-lats akho, izodinga ukuthi umnyombo wakho usebenze isikhathi esengeziwe.

1. Bamba i-dumbbell ngezandla zombili. Zibeke ebholeni noma ebhentshini ukuze umhlane wakho ongaphezulu usekwe ebusweni futhi amadolo akho agobeke engeli engu-90 degree.
2. Yelula izingalo zakho phezu kwekhanda lakho ukuze zifane nomhlabathi.
3. Ukugcina izingalo zakho zeluliwe futhi zibandakanyekile, donsela i-dumbbell phezulu naphezu kwekhanda lakho. Lapho izingalo zakho zifinyelela ngokungafani nomhlabathi, zehlise emuva ukuze uqale.
4. Gcwalisa amasethi ama-3 we-12 reps.

4. Umugqa we-Bent-over

Umugqa ogoqiwe kufanele ube khona emuva kokuzivocavoca emuva ngoba ukhomba imisipha eyisihluthulelo eminingi, kufaka phakathi izingibe, ama-lats, nama-rhomboids. Thatha iqoqo lamalambu we-dumbbells alula ukuya kokulingene kulokhu kuhamba. Kwabaqalayo, ama-8 noma ama-10 amakhilogremu azokwenza.

1. Bamba i-dumbbell esandleni ngasinye. Hinge phambili okhalweni uye ku-engela engu-45 degree. Gcina umgogodla wakho uboshwe, amadolo athambile, nentamo ingathathi hlangothi.
2. Goba izingalo zakho, udonse izindololwane zakho ngqo phezulu nangemuva, bese ucindezela ndawonye amahlombe ehlombe. Misa isikhashana bese ubuyela ekuqaleni.
3. Gcwalisa amasethi ama-3 we-12 reps.

5. Impukane engemuva ye-delt

Izimpukane ezingemuva ze-deltoid zikhomba emuva kwakho okuphezulu, kufaka phakathi izingibe zakho, ama-rhomboid, kanye ne-deltoids yangemuva. Ungenza lo msebenzi umile noma uguqe ngamadolo. Uhlobo lokuguqa ludinga ukuzinza okuningi ngomongo. Ama-dumbbells amathathu noma ama-5 ozosebenza lapha.

1. Guqa emethini, uphethe i-dumbbell esandleni ngasinye. Hinge phambili okhalweni ukuze umzimba wakho ongaphezulu wakhe i-engela engama-degree angama-45 nomhlabathi. Vumela izingalo zakho zilenga phambi kwakho.
2. Ukugcina intamo yakho ingathathi hlangothi futhi ingumgogodla ubandakanyekile, cindezela ama-dumbbells phezulu nangaphandle kusuka ku-midline yakho, ucindezele amahlombe akho phezulu. Misa isikhashana wehlise izingalo.
3. Gcwalisa amasethi ama-3 we-12 reps.

6. USuperman

Sebenza iqolo lakho elingezansi nge superman. Lokhu kuvivinya umzimba kuyinselele, kudinga amandla nokulawula.

1. Lala ngesisu izandla zakho zeluliwe phezu kwekhanda lakho.
2. Ukubandakanya umnyombo wakho nama-glutes, phakamisa umzimba wakho ongaphezulu nemilenze yakho emhlabathini phezulu ngangokunokwenzeka. Misa okwesikhashana umzuzwana owodwa phezulu, bese ubuyela endaweni yokuqala.
3. Gcwalisa amasethi ama-3 we-12 reps.

Yelule

Ngemuva kokuqeda ingxenye yamandla yale nqubo, ungakhohlwa ukwelula. Lokhu kunwebeka okuqonde emuva emuva kuzosiza ukubuyisa imisipha namajoyinti akho futhi kuvimbele ukuqaqamba kosuku olulandelayo.

1. Pose Ingane

1. Guqa phansi izinyawo zakho ngaphansi kwangaphansi kwamadolo akho zisabalele okhalweni lwakho.
2. Faka futhi ugobe phambili, ubeke isidumbu sakho phakathi kwamathanga akho bese welula izingalo zakho ngaphezulu.
3. Beka izintende zezandla zakho phansi. Phefumulela lapha imizuzwana engama-30 kuye kumzuzu, ucwile phansi ku-bend torso lapho uhamba.

2. Ukusonta

1. Lala ngomhlane bese uletha imilenze yakho phezu kwetafula, izingalo ziqonde ezinhlangothini zakho.
2. Ukufaka umnyombo wakho, vumela amadolo akho ukuthi ehle kancane ohlangothini olulodwa. Phefumula lapha imizuzwana engama-30.
3. Ukufaka umnyombo wakho futhi, buyisela imilenze yakho phezulu kwethebhulethi bese uphonsa amadolo akho kolunye uhlangothi. Phefumulela lapha futhi amasekhondi angu-30.

3. Ikati-Inkomo

1. Qala kuzo zonke ezine ngomgogodla ongathathi hlangothi. Faka futhi ubheke phezulu esibhakabhakeni, ubeke isifuba sakho emhlabathini.
2. Exhale futhi uvule umhlane wakho, ulethe ukubuka kwakho phansi.
3. Phinda lokhu kulandelana izikhathi ezi-5.

Ukuthatha

Ukuqedela le nqubo kanye noma kabili ngeviki kuzokuzuzisa emuva ngenyanga. Khumbula ukufaka kancane kancane isisindo nokumelana ukuze uqhubeke nokuphonsela inselelo imisipha yakho futhi wandise amandla akho.

UNicole Davis ungumbhali osuselwa eBoston, umqeqeshi womuntu oqinisekiswe yi-ACE, nomthandi wezempilo osebenzela ukusiza abesifazane ukuthi baphile impilo eqinile, enempilo, nenenjabulo. Ifilosofi yakhe ukwamukela amajika akho futhi wakhe ukulingana kwakho - noma yini engaba khona! Uboniswe kumagazini i-Oxygen "Ikusasa Lokuqina" kumagazini kaJuni 2016. Mlandele ku-Instagram.