I-Bodyweight Ivivinya Wonke Umuntu Owesifazane Okufanele Afunde Amandla Aphakeme

-Delile

• Hlala
• I-handstand
• I-Windshield Wiper
• Umugqa Wamakhandlela
• I-Pistol Squat
• Push-Up
• Buyekeza kwe-

Ngesikhathi sakhe njengomqeqeshi ophezulu-okubandakanya ukubhaxabula abaphikisi (kanye nabahleli bamasofa) ukuba balungele ama-NBC Ukulahlekelwa Okukhulu Kakhulu kule minyaka emibili edlule-uJen Widerstrom ukhombe uhlu olufushane lwama-mega-exercises avule indlela eya emzimbeni omuhle kakhulu. Zingezona izinto zakudala kodwa futhi yizo abone abesifazane abaningi bezabalaza ukuzifaka ngefomu lezincwadi zokufunda. Inhloso yokunqoba le nhlanganisela yabaqinisi, kusho uWiderstrom, "futhi uzozizwa unamandla njenganini ngaphambili." Lokho kungenxa yokuthi izinyathelo eziyinselele njengalezi ziqopha uchungechunge lwemisipha ekhanda kuye ozwaneni futhi zakhe ubuhlakani bakho namakhono omzimba ngokudubula okukhulu kokuzethemba komzimba. (Ukuqina ngamandla kuzokukwenza ubukeke futhi uzizwe u-sexy AF.)

Ukuze uqiniseke ukuthi u-ace konke okuyisithupha, iWiderstrom idiliza izisekelo zomsebenzi ngamunye. Pompa amandla emisipha yakho ngaphambi kokusetha ngakunye ngalokhu okulungiselela umdlalo ngengqondo: Zibone ngeso lengqondo wenza lo msebenzi osuzowuzama, futhi uzozizwa ukhuphuka ngamandla akho kuze kufike kumaphesenti angama-24-ngaphandle kokusebenza imisipha eyodwa, ngokusho kocwaningo ku Ijenali yaseNyakatho Melika Yezengqondo. Kungenzeka ukuthi izithombe ezinjalo zikhanyise ubuchopho bakho ngendlela eyenza kusebenze izindawo ezithintekayo ngamakhono emoto. "Themba iqiniso lokuthi umzimba wakho unamandla amangalisayo," kusho u-Widerstrom. "Futhi hamba ngempela." Unakho lokhu. Futhi usuzothola umzimba ukufakazele.

Hlala

Hlala phansi imilenze yakho ibe mide nezintende zibheke emathangeni, bese uphakamisa umzimba wakho ngokucindezela ezintendeni zezandla zakho."Kunzima ngendlela ekhohlisayo ukunyakaza okuncane kangaka, kodwa kuwukubamba okumile okuhle kakhulu ongakwenzela umongo wakho ngoba kufanele donsa i-abs yakho ngokujulile futhi usonge umgogodla wakho ngokuqinile ukuze uphakamise umzimba wakho," kusho u-Widerstorm. "Ayikho indlela." Amahlombe akho nama-glutes athola umthamo oqinile wokuqopha, ngoba akuphakamisa futhi akugcine lapho. Nazi izinyathelo ezintathu ezizokusiza ukuthi uzipikili.

1. Kwenze kube lula maphakathi ngokuqala ngokuhlala komlenze owodwa u-L. Hlala phansi unemilenze ndawonye futhi weluliwe, izinyawo zigobekile, nezandla phansi ngaphandle kwamathanga akho, izinzipho zomunwe ngamasentimitha amabili kuya kwamathathu ngemuva kwamadolo akho, izithupha ngaphansi kwamathanga, nezihlakala ezithinta ingaphandle lemilenze yakho. Ngeminwe yakho enwetshiwe, cindezela izintende zakho phansi, vala umgogodla wakho, futhi uqondise izingalo ukuze uphakamise isinqe sakho nomlenze wesokudla. Bamba imizuzwana engu-15 kuya kwengu-30. Phinda izikhathi ezi-2 kuya kwezi-3. Shintsha imilenze uphinde.

2. Imilenze ehlukene ububanzi ukubambelela ezintanjeni ukubenza babe lula futhi kube lula ukuphakamisa ngenkathi besafinyelela amaqembu afanayo emisipha. Hlala phansi unemilenze ebanzi, izinyawo zigobekile, nezandla zicindezele phansi phakathi kwamathanga nokucishe kube yinyawo. Cindezela izintende zezandla zakho phansi, uvale umgogodla wakho, bese uqondisa izingalo ukuphakamisa isithupha nemilenze yakho, kodwa shiya izithende zakho kahle phansi. Bamba imizuzwana engu-15 kuya kwengu-30. Phinda izikhathi ezi-2 kuya kwezi-3. (Yeqa ukuhlala phansi; amapulangwe ayindlela engcono yokubandakanya umnyombo wakho.)

3. Dala isikhala esithe xaxa ukwedlula phansi kuvumela ukuthola imisipha eminingi ebandakanyekayo kulifti ngokwenza uL uhlale emabhokisini ama-2 noma amabhentshi (noma imigoqo yeparallette!). Beka amabhokisi aqinile noma amabhentshi ebanzi kancane kunobubanzi be-hip, bese ume phakathi kwawo nemilenze ndawonye. Tshala isandla esisodwa ebhokisini ngalinye, vula umgogodla wakho, futhi uqondise izingalo zakho ukuze uphakamise imilenze yakho phezulu ngangokunokwenzeka. Bamba imizuzwana engu-15 kuya kwengu-30. Phinda izikhathi ezi-2 kuya kwezi-3.

Ophelele L Hlala: Hlala phansi imilenze yakho ibe yinde futhi ihlangene, izinyawo zigobile, izandla ziphansi ngaphandle kwamathanga akho, iminwe yakho ingu-2 kuya ku-3 amayintshi ngemuva kwamadolo akho, izithupha ngaphansi kwamathanga akho angaphezulu, nezihlakala zithinta ingaphandle lemilenze yakho (noma yikuphi emuva futhi ngeke ukwazi ukuphuma phansi). Exhale, gcina amahlombe akho ebanzi, cindezela izintende zezandla zakho ungene phansi, ufake umgogodla wakho, bese ucindezela imilenze yakho ndawonye. Bese uqondisa izingalo ukuze uphakamise isinqe sakho bese imilenze yakho nezithende cishe i-intshi engu-1/4 ukusuka phansi. Bamba isikhathi eside ngangokunokwenzeka. "Lapho ukhipha umoya ukuze uphakamise, kwenze kube sengathi ucisha ikhandlela, okukuvumela ukuthi ugoqe i-corset okhalweni lwakho ehlanganisa yonke imisipha ibe iphakethe elihlanganiswe ngokuqinile."

I-handstand

Nguwe omelene namandla adonsela phansi, ulinganisela isisindo somzimba wakho ezintendeni zezandla zakho. Izindaba ezinhle ukuthi wonke umuntu unamandla okwenza lokhu, kusho u-Widerstrom. Ikhono elingemuva kwakho elithatha isikhathi esiningi ukulifunda kahle: "Kufanele uzijwayeze ukubeka izandla-kakhulu-ukuze uphumelele kuzo," usho kanje. Ingxenye enkulu yalowo mkhuba isekhanda lakho, ifunda ukulunga ngomqondo wokuba ubhekiswe phansi. “Kodwa uma unqoba lo msebenzi,” esho, “uzoshintsha umbono wakho ngalokho okubonakala kuyinselele kuwe, uzibuze, Yini enye engikwazi ukuyenza?” Yilapho uqala khona. (Futhi zama lokhu kugeleza kwe-yoga okuzokwenza umzimba wakho ube ngcono ekubetheleni i-handstand.)

1.Thola ukhululekile ukuhlanekezelwa futhi ufunde ukuthi ungazibeka kanjani izandla zakho ngokuqala nge-90-degree hip stand ngompompi bamahlombe. Yima ubheke kude nebhokisi eliqinile noma ibhentshi. Songa phambili ukutshala izandla phansi, bese unyathela izinyawo phezulu ungene ebhokisini ukuze umzimba wakho wakhe isimo se-L esibheke phansi. Bese uhambisa isisindo ngakwesobunxele bese uthepha isandla sokudla uye ehlombe langakwesokunxele.Shintsha izinhlangothi; phinda. Yenza amasethi amabili kuya kwangu-3 we-10 kuya ku-12 reps, izinhlangothi eziguqukayo.

2.Ingabe udonga luyahamba ukuqala ukulungisa i-handstand yakho ngenkathi isasekelwa. Qala phansi endaweni yepulangwe izinyawo zicindezela odongeni. Hamba kancane izandla uye odongeni ngezinyathelo ezingu-3-intshi, hamba ngezinyawo ukhuphuke odongeni uphakeme ngendlela okhululekile ngayo (umgomo uwukuletha umzimba wakho ukuthi uthinte ngokugcwele udonga). Shintsha ukunyakaza ukuze ubuyele phansi. Yenza amasethi angu-2 kuya kwangu-3 okuphindaphinda okungu-5 kuya ku-6.

3.Funda ukuthi ungakhahlela kanjani ngokusekelwa ngokwenza ama-handstand odongeni. Yima ubheke odongeni, amamitha amabili kuya kwamathathu kude nayo. Songa ngokushesha kusukela ezinqulwini ukuze utshale izandla phansi phambi kodonga, ukhahlele imilenze yakho phezulu ngesikhathi esisodwa ize ihlale odongeni. Bamba leso sikhundla isikhathi eside ngangokunokwenzeka, uvumele izithende zakho ziphume odongeni izikhathi ezimbalwa ngesikhathi ukuze unganciki ngokuphelele kukho. Bese uguqula ukunyakaza ukuze ubuyele phansi. Yenza amasethi amabili kuya kwamathathu amasekhondi angama-25 kuya kwangu-45.

I-Handstand ephelele: Yima izinyawo zihlukene ngobubanzi be-hip nezingalo ezinwetshiwe ngaphezulu. Thola iphoyinti phansi cishe amafidi angu-3 phambi kwakho. Songa phambili, ufinyelele izandla kulelo phuzu, ukhahlela umlenze wakho wesokunxele phezulu (izikhathi zakho ezimbalwa zokuqala, qala ngokuphusha kancane kunalokho owazi ukuthi kuzokuthatha ukuze ukhuphuke, ukuze ukwazi ukuthuthukisa ukuqonda ukuthi yini uhlobo lwamandla oluthatha ukukuletha lapho). Khona-ke ulandele ngokushesha ngomlenze wesokudla, udedele imilenze ihambe ngaphezu kwezinqulu, ezinqwabelene phezu kwamahlombe, anqwabelene phezu kwezihlakala: “Cabanga umzimba wakho uyisakhiwo lapho zonke lezo ziphambano ezinkulu ezihlangene ziyisitezi esihlukile kodwa sisapakishwe kahle ukuze kwakhiwe ukulingana. unit," kusho uWiderstrom. Bamba isikhathi eside ngangokunokwenzeka, bese wehlisa umlenze owodwa ngesikhathi ukuze ubuyele ngokuphepha ekumeni.

I-Windshield Wiper

Ukuqamba amanga, swayipha imilenze yakho ndawonye kwesobunxele nangakwesokudla ku-arc eyi-180-degree. I-glitch iwukuthi abesifazane bavame ukuqasha imilenze yabo nama-hip flexors ukuze benze lo msebenzi. "Lapho ukhulula ukubamba kwakho kuleyo misipha engalungile ukuze uhlanganyele elungile-kulokhu umgogodla wakho- ungafinyelela uhla lwakho oluphelele lokuhamba namandla, futhi ngokuzumayo lokhu kunyakaza kufinyeleleka kakhulu futhi kuphumelele ekulolongeni umzimba wakho," Widerstrom uthi. (Kazi kahle, bese ubhekana nalokhu kuvivinya okutshekile okunyakazayo okuyi-10 ukuze uhlole amandla akho.)

1.Fundisa umzimba wakho ukunyakaza, ukubhuleka, futhi ushintshe izinkombandlela kalula nge-barbell twist. Yima izinyawo zihlangene, nge-barbell engenalutho (noma induku yomshanelo) ehlanekezelwe emhlane wakho phakathi kwamahlombe akho, ubambe kancane ibha ngokubambelela ngokweqile, izindololwane zigobe phansi. Gcina i-torso ende nesinqe sesikwele, bese ujikelezisa i-torso ubheke kwesokudla uze ungabi nenye ibanga lokunyakaza elibheke ohlangothini lwakho lwesokudla. Shintsha izinhlangothi; phinda. Yenza amasethi amabili kuya kwangu-3 we-10 kuya ku-12 reps, izinhlangothi eziguqukayo.

2.Hambisa imilenze yakho njengoyedwa-kodwa ngaphandle kwesisindo esiningi-ngama-wiper wemilenze egobile. Lala ubheke phansi izingalo zelulwe zaya ezinhlangothini namadolo agobeke okhalweni. Ukugcina imilenze ihlangane ngama-degree angama-90, yehlisa amadolo ngakwesobunxele, uvumele inqulu yakho yangakwesokudla yehle phansi, ukuze izulazule nge-intshi eyodwa ngenhla kwaphansi. Phakamisa amadolo ukuze uqale, bese uwahlisa ubheke kwesokudla. Yenza amasethi angu-2 kuya kwangu-3 okuphindaphinda okungu-10 kuye kwayi-12, nishintshana izinhlangothi.

3.Yenza ama-wiper omlenze owodwa ukufunda indlela yokulawula ukunyakaza ebangeni layo eligcwele. Lala ubheke phansi izingalo zelulelwe emaceleni, umlenze wangakwesokudla welulelwe phezulu wagoba idolo langakwesokunxele okhalweni. Gcina amadolo ndawonye, ​​yehlisa imilenze iye ngakwesobunxele ukuze uye phezulu iyintshi engu-1 ngaphezu kwesitezi, uvumele inqulu yakho yesokudla isuke phansi. Phakamisa imilenze yakho emuva ngendlela eza ngayo, bese uyiphonsa ngakwesokudla. Yenza amasethi amabili kuya kwangu-3 we-10 kuya ku-12 reps, izinhlangothi eziguqukayo.

I-Perfect Windshield Wiper: Lala ubheke phansi ubeke izingalo ezinhlangothini futhi imilenze yelulelwe phezu kwezinqulu. Ngezimbambo ezicindezela phansi kanye nemilenze ndawonye, ​​yehlisa imilenze iye kwesokunxele njengoba inqulu yakho yangakwesokudla isuka phansi, ukuze uye phezulu iyintshi engu-1 ngaphezu kwesitezi. Landelela imilenze yakho emuva ukuze uyiqale, bese uyiphonsa ngakwesokudla. "Njengoba imilenze yakho ifinyelela kude nomgogodla wakho, umzimba wakho uqina kakhulu ukuze uhlale uzinzile futhi uxhumeke phansi," kusho u-Widerstrom. "Bese kuthi lapho imilenze yakho ibuyela esikhungweni, uzizwe ukhululeka isikhashana."

Umugqa Wamakhandlela

Gqoka ujule, ujike ubuyele emhlane ongenhla bese uqondisa imilenze yakho ngasesilingini, gingqika uye phambili ezinyaweni, squat ujule, bese ume futhi. Yenza konke lokho ngaphandle kokuma, futhi usuzitholele i-candlestick roll. "Umqulu wezibani uvutha umlilo futhi uxhuma yonke imisipha engxenyeni yakho ngenkathi usuka ekumeni uye kokusebenzayo uze ume futhi," kusho uWiderstrom. Lokhu kuvivinya okuphefumulelwe yi-gymnastics kuthanda ukuba nzima ngoba ngaphezu kokubiza amandla, ukuhamba, nokuxhumanisa, kudinga ukuthi ukhululeke ukuhamba ungaboni. "Ungahle wesabe ukubuyela emuva-ke uma ukuyo, lindela ukuthi izwakale ixakile - kepha-ke uthola okukuyo futhi wazi ukuthi yini ongayilindela," esho. "Empeleni iqala ukuba mnandi, futhi ngokuzumayo usuyinakile." Iya kusuka ku-newbie uye pro ngezinyathelo ezintathu ezilula.

1.Bamba kahle indawo yokuzamazama(kunzima ukwedlula indlela ebukeka ngayo) ngokwenza ukubamba okuyize. Lala ubheke phansi izingalo zelulwe ngemuva kwekhanda nemilenze ubude futhi ucindezela uqinise ndawonye. Donsela i-abs yakho ngaphakathi futhi ucindezele umhlane wakho ophansi ungene phansi, bese uphakamisa izingalo, ikhanda, intamo, amahlombe nemilenze yakho ngamasentimitha ayi-8 kuye kwayi-12 phansi (zama ukwenza umzimba wakho ufane nokuma kwesihlalo esixegayo). Bamba imizuzwana engu-15 kuya kwengu-30. Phinda izikhathi ezi-2 kuya kwezi-3.

2.Funda ukusebenzisa umfutho ukuzamazama ngenkathi ugcina isikhundla sokubamba okungenalutho ngokulinganisa isisindo ngasinye. Bamba isisindo esingamakhilogremu amabili kuya kwangu-5 ngezandla zombili ngemuva kwekhanda lakho nenye phakathi kwezinyawo zakho. Qala ngokuma okuyize, lapho-ke, ngaphandle kokushintsha ukuma komzimba wakho, zulazula uye emuva naphambili, uvumele isisindo sikudonsele ngapha nangapha. Yenza amasethi angu-2 kuya kwangu-3 okuphindaphinda okungu-10 kuye kwayi-15.

3.Ukuvuka yingxenye enzima, ngakho-ke nazi izindlela ezimbili zokukusiza. Isiqalo sihlala sifana: Yima ngezinyawo ndawonye, ​​izingalo zifinyelela phambili. Gcoba uye phansi, futhi lapho isinqe sakho sithinta phansi, buyela emuva kumhlane ongenhla, uthumele imilenze phezulu futhi kancane emuva. Uma unenkinga yokuhamba, nqamula imilenze yakho kuroli oya phambili ukuze ume, kuyilapho usebenzisa izandla zakho ukuze ucindezele phansi nhlangothi zombili zezinqulu zakho. Uma kungamandla owantulayo, bamba isisindo ezandleni zakho ku-roll ubuyele emuva, bese uyicindezela phambili endleleni eya phezulu ukukusiza ukuthi ume. Yenza amasethi angu-2 kuya kwangu-3 okuphindaphinda okungu-8 kuye kwayi-10.

I-Perfect Candlestick Roll: Yima ngezinyawo ndawonye nezingalo zifinyelela phambili. Gcoba uye phansi, futhi lapho i-butt yakho ithinta phansi, buyela emuva, ufinyelele izingalo zakho ngemuva kwekhanda, ugingqikele emhlane wakho ongenhla, uvumele imilenze yakho eqondile ikhuphuke phezu kwezinqulu zakho ukuze udale umfutho. Ngaphandle kokuma, gingqa phambili, ulethe izithende zakho eduze kwe-butt yakho ngangokunokwenzeka ngenkathi uxhuma izinyawo zakho phansi; finyelela izingalo zakho phambili ukuze ubuyele ku-squat ephansi ukuze ukhuphuke ume. "Cabanga ngalo mnyakazo njengesaha," kusho u-Widerstrom. "Amandla adluliswa ukusuka ezinyaweni zakho ukuya ekhanda lakho emuva ezinyaweni zakho." Ngakho-ke uma unenkinga yokuyenza isuke phansi, buyela emuva ngokuthakasela okwengeziwe. (Bhekana nalokhu kuzivocavoca okuphefumulelwe ngokuzivocavoca umzimba eduze ukuze ucije amakhono akho futhi uphonsele imisipha yakho inselelo.)

I-Pistol Squat

"Lesi sikwele esijulile somlenze owodwa asinikezwa amandla ezinkanyezi asifanele, ngakho-ke iningi labesifazane alivele lizame," kusho uWiderstrom. Kepha izinzuzo zomzimba zikufanele kakhulu ukuphindiselwa: Uqinisa umlenze ngamunye ngokuzimela, okhipha ukungalingani, futhi uphinde wakhe imisipha eqinile, enciphile kusukela emgodini wakho kuye phansi, kusho uWiderstrom. Nakhu ukuthi ungakhela kanjani kukho.

1.Yenza izibhamu usebenzisa isigxobo ukusiza ukukhulula umthwalo wakho: Yima ngomlenze wesobunxele ubheke isigxobo bese uyibamba ngesandla sobunxele. Vumela intende yakho ishelele phansi esigxotsheni njengoba ubuyisela izinqulu zakho emuva, welula umlenze wesokudla uye phambili, futhi wehlele ku-squat yomlenze owodwa nge-hip crease kahle ngaphansi kweleveli yamadolo. Sebenzisa usizo oluncane ngangokunokwenzeka ukuze usukume. Yenza amasethi ama-2 okuphindaphinda okungu-8 kuye kwayi-10 ngomlenze ngamunye.

2.Sebenzela ukuthuthukisa ukujula kwakho ngokwenza isibhamu esihlalweni esiphakeme. Yima cishe unyawo phambi kwebhokisi noma ibhentshi eliphansi, ubheke kude nalo. Shift isisindo emlenzeni wesobunxele, bese ugoba umlenze wesobunxele, uthumele okhalweni emuva naphansi ubheke ebhentshini ngenkathi welula umlenze wangakwesokudla nezingalo phambili. Lapho isitho sakho sesithinte ibhentshi, qondanisa umlenze wesobunxele ukuze ubuyele ekumeni. Yenza amasethi ama-2 we-8 kuye ku-10 reps ngomlenze ngamunye, wehlise ukuphakama kwebhentshi noma ibhokisi njengoba uthuthuka.

3.Ukwengeza isisindo kulokhu kunyakaza empeleni kwenza kube lula ngokulinganisa ukunyakaza, ngakho-ke ngaphambi kokuzama isibhamu somzimba, yenza esinesisindo. Bamba i-dumbbell eyodwa (qala ngamakhilogremu angu-15; yehla njengoba uqina) uvundlile ngezandla zombili, izingalo zelulelwe phambili. Shift isisindo emlenzeni wesobunxele, bese uthumela okhalweni emuva naphansi njengoba wehlisa ukhalo lwakho udlule ama-degree angama-90, ngenkathi uselula umlenze wesokudla phambili. Uma usushaye ngezansi kwe-parallel-ngaphandle kokwehlisa amandla omlenze wangakwesokudla emuva kokuma. Yenza amasethi ama-2 wokuphindaphinda okungu-8 kuye kwayi-10 ngomlenze ngamunye, ukushintshanisa imilenze. (Thatha lokhu ngemuva kwenselelo yakho yansuku zonke ye-squat yemiphumela yokubulala.)

Isikwele Esifanele Sezibhamu: Yima ngomlenze wesobunxele unengcindezi elinganayo nhlangothi zonke zonyawo lwakho, umlenze wangakwesokudla uphakamise kancane phambili. Gobisa idolo lesokunxele bese uthumela izinqulu emuva, ufinyelela izingalo phambili njengoba unweba umlenze wesokudla phambili, wehlisa umzimba kuze kube yilapho izinqulu zingaphansi kokuhambisana. Bese ucindezela i-glutes kanye nomsipha wokumisa ukwehla kwakho, bese ubavumela ukuthi basebenze njengesiphethu sokukubuyisela ekumeni. "Cabanga ukuthi ucindezela umlenze wakho omile ongamamitha angu-6 phansi," kusho uWiderstrom. "Lokho kuzobandakanya imisipha emikhulu yemilenze kanye nesikhungo sakho samandla ngaphezu kokucabanga nje ukuqondisa idolo ukuze ume."

Push-Up

Ukhuluma ngokuqinile, isifuba sakho kufanele sidle phansi isikhathi ngasinye lapho wehla ukuthola i-push-up. Uma ujwayele ukuyifutha, awuwedwa. "Isikhungo sethu sobunzima yizinqulu zethu," kusho uWiderstrom. (Kwabesilisa, isifuba sabo.) "Yingakho imilenze yethu iqinile njengesihogo, kodwa asinawo amandla angaphezulu komzimba." Izindaba ezinhle ukuthi ungasebenzisa isinqe sakho esinamandla nemilenze ukusiza ukuhambisa lokhu kunyakaza komzimba ogcwele. Ngasikhathi sinye, yakha amandla omzimba wakho ophezulu bese ushayela kulolo hlu lokunyakaza oluphelele ngokuqhubekela phambili kwezinyathelo ezintathu zeWiderstrom. (Bese ubhekana nale nselelo yezinsuku ezingama-30 ukuze uyiqedele.)

1.Ukuze wenze kahle ukunyakaza kokuqina futhi uqinise isifuba sakho nezingalo, yenza umshini wokucindezela ibhentshi le-barbell (ama-dumbbells ngeke asike lapha ngoba uwahambisa ngokuhlukana, ngokungafani naphansi). Qala nge-bar engenalutho, bese ufaka isisindo njengoba kudingeka. Lala ubheke phezulu ebhentshini izinyawo zibheke phansi. Bamba i-barbell ngokuyibamba ngesandla ngokuhlukana kobubanzi behlombe. Qondisa izingalo ngenhla kwesifuba ukuze uqale. Ibha engezansi yokudla esifubeni, bese ucindezela emuva. Yenza amasethi amabili kuya kwangu-3 we-10 kuya ku-15 reps.

2.Thambekisa ama-push-up afaka phakathi umnyombo wakho ngikuthathe ngokunyakaza okugcwele kepha ngaphandle kwakho konke isisindo sakho. Yenza ama-push-ups agcwele uhla ngezandla zakho ebhentshini eliqinile noma ebhokisini futhi izinyawo zakho ziphansi. Yenza amasethi angu-2 kuya kwangu-3 okuphindaphinda okungu-8 kuye kwayi-10.

3.Ama-push-ups akhishwa ngesandla anika umzimba wakho isikhashana sokululama bese usetha kabusha umugqa ngamunye ngenkathi uthuthukisa amandla akho phansi kwepush-up kusuka esitobhini esifile. Qala phansi endaweni yepulangwe. Umzimba ophansi uphelele phansi. Phakamisa izandla kafushane, bese uzitshala phansi futhi bese ucindezela phezulu. Yenza amasethi amabili kuya kwangu-3 we-8 kuya ku-10 reps. “Ngisho nabangenele umncintiswano wami ku-Biggest Loser abane-80- kuya ku-100-plus phawundi ukuze balahlekelwe bafunde ukwenza ama-push-ups angempela ngale ndlela,” usho kanje. "Kwesinye isikhathi kufanele bacwebe phansi, kodwa kungcono kakhulu imisipha nemishini yabo kunokulahla amadolo."

I-Push-Up Ephelele: Qala phansi endaweni yepulangwe izandla zakho ngezansi kwamahlombe nezinyawo zakho ziqhelelane ngamayintshi angu-8 kuya kwangu-12 (ukuthola isisekelo esiqinile). "Cabanga ukuthi ungafaka inkinobho evula imisipha kusuka emahlombe, esifubeni, ezingalweni, e-abs, esinqeni kuya emilenzeni," kusho uWiderstrom. "Bheka ngeso lengqondo ukhanyise lawo maqembu emisipha azokuhambisa ekuhambeni." Bese uqala ukwehlisa, ugobise izingalo zakho ngakho-ke kunesikhala esingu-4- to 6-intshi phakathi kwendololwane yakho nobulembu, ukuqinisekisa ukuthi imisipha iyangena. "Letha isifuba sakho phakathi kwezandla zakho esikhundleni sokwehlisa ubuso bakho ezandleni zakho, ezizokuvumela ukwenza kusebenze imisipha yesifuba eyengeziwe." Lapho isifuba sakho sesibhrasha phansi, phindela emuva ngamandla eplankini.

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