Ukuzivocavoca Okuhle Kakhulu Kokushisa Amafutha Esisu

-Delile

• I-Deadlift Row Triceps Kickback
• I-Biceps Curl ene-Front Lunge
• Isikwele nge-Push Press
• Reverse Lunge nge-Russian Twist
• Ibhuloho nge-Close-Grip Chest Press
• Amabhayisikili
• Buyekeza kwe-

Inganekwane yokuqala yokuzivocavoca: Ukwenza izivivinyo eziqondise indawo ethile kuzonciphisa amafutha kuleyo ndawo ngqo. I-ICYMI, lokho kungamanga ngokuphelele (njengalezi ezinye izinganekwane zemisipha namafutha ozidingayo ukuze uqonde). Lokho kusho ukuthi lawo ma-crunches angase akha isethi eqinile yesisu, kodwa ngeke ashise amafutha esisu ehlezi. ngaphezulu yaleyo misipha.

Kepha ukufuna ukususa amafutha esiswini kuyinjongo ejwayelekile futhi e-oh-e-relatable yokuqina ... ngakho-ke yini intombazane okufanele iyenze lapho ifuna ukushisa amafutha esiswini?

Impendulo: Shisa amanoni yonke indawo. Indlela engcono yokwenza lokho? Ngokwakhiwa kwemisipha, ikhompiyutha evutha ikhalori inyakazisa umzimba wakho wonke-hhayi iqembu elilodwa nje elilodwa lemisipha. Umqeqeshi omkhulu we-Nike uRebecca Kennedy ulapha ngezinyathelo ezigcwele zokufaka enkambisweni yakho yezinzuzo ezinkulu zokushiswa kwamafutha esiswini. Ngeke nje ubone imiphumela esiswini sakho, kepha uzokwakha nemilenze eqinile, izingalo nomgogodla futhi. (Futhi, cha, ngeke uqoqe ngobuningi.)

Isebenza kanjani: Ingabe konke lokhu kuhamba ndawonye ngenani lamasethi nokuphindwayo okukhonjisiwe kokuzivocavoca umzimba okugcwele, noma umane ubangeze esimisweni sakho samanje.

Uzodinga: Isethi yama-dumbbells anesisindo esiphakathi

I-Deadlift Row Triceps Kickback

A. Yima izinyawo zihlukene ngobubanzi be-hip ubambe i-dumbbell esandleni ngasinye ngezinhlangothi.

B. Hinge phambili okhalweni ngamadolo ugobele kancane, wehlise izinsimbi ezingaphambi kwezinsimbi phambi kwezinsimbi.

C. Ingemuva lihambisana nephansi, ama-dumbbell emigqa aye esifubeni, adweba izindololwane eduze kwezimbambo izintende zibheke phakathi.

D. Cindezela ama-triceps ukuze uqondise izingalo, izintende zisabheke phakathi.

E. Buyisela emuva ukunyakaza ukuze ubuyele endaweni yokuqala.

Yenza amasethi ama-3 we-8 reps.

I-Biceps Curl ene-Front Lunge

A. Yima nezinyawo ndawonye ubambe i-dumbbell esandleni ngasinye ngezinhlangothi.

B. Nyathela phambili ngonyawo lwesokudla, wehlela elungeni langaphambili kuze kube yilapho ithanga langaphambili liqondana nomhlaba. Ngasikhathi sinye, jikelezisa izintende ubheke phambili, bese ugoqa ama-dumbbells aze afike emahlombe ngakho izintende zibhekene nomzimba.

C. Cindezela unyawo lwangakwesokudla ukuze ubuyele emuva ngenkathi wehlisa ama-dumbbells ngokulawula, ubuyela endaweni yokuqala.

Yenza amasethi ama-3 we-8 reps.

Isikwele nge-Push Press

A. Yima ngezinyawo zibanzi kancane ukwedlula i-hip-wide apart, ama-dumbbells agxiliwe emahlombe ngezintende zibheke phakathi.

B. Ngaphansi kwesikwele kuze kube yilapho amathanga ehambelana phansi.

C. Sukuma bese ucindezela i-dumbbell engaphezulu phezulu, intende ibheke phakathi. Yehlisa kancane iqolo uye endaweni ekhexiwe.

D. Ngehla masinyane ungene kwesinye isikwele, bese ume bese ucindezela i-dumbbell engaphezulu kwesokunxele. Yehlisa kancane emuva uye endaweni eshaqiwe.

E. Yehlisa ngokushesha kwesinye i-squat, bese ume bese ucindezela womabili ama-dumbbell phezulu. Yehlisa kancane emuva uye endaweni yokuqala. Lokho kuyi-rep engu-1.

Yenza amasethi ama-3 wokuphindaphinda okungu-5.

Reverse Lunge nge-Russian Twist

A. Yima ngezinyawo ndawonye ubambe i-dumbbell ngokuvundlile ngezandla zombili phambi kwenkinobho yesisu.

B. Phindela emuva ngonyawo lwangakwesokudla, wehlele emgodini kuze kube yilapho ithanga langaphambili lifana nomhlabathi. Ngasikhathi sinye, shintsha isifuba ngakwesobunxele, ufinyelela i-dumbbell eceleni kwesinqe sangakwesobunxele kepha ubheke phambili.

C. Phendula i-torso ubuyele phakathi nendawo bese ucindezela onyaweni lwesokunxele ukuze uqhubekele phambili futhi ubuyele endaweni yokuqala. Phinda ngakolunye uhlangothi. Lokho kuyi-rep engu-1.

Yenza amasethi ama-3 we-8 reps.

Ibhuloho nge-Close-Grip Chest Press

A. Lala ubheke phansi izinyawo zibheke phansi namadolo abheke kusilingi. Ama-triceps acindezelwa phansi ngezindololwane zigobile kuma-engela angama-90-degree, ephethe i-dumbbell esandleni ngasinye nezintende zibheke ngaphakathi.

B. Cindezela ezithendeni ukuphakamisa okhalweni ngokuhambisana namadolo ngenkathi ucindezela ama-dumbbells ngqo ngaphezulu kwamahlombe.

C. Yehlisa kancane ama-hips nama-dumbbell abuyele endaweni yokuqala.

Yenza amasethi ama-3 we-8 reps.

Amabhayisikili

A. Lala ubheke phansi uvule imilenze nezandla ngemuva kwekhanda, izindololwane zibanzi.

B. Phakamisa izinyawo ukuze uye phezulu phansi, ucindezele phansi emuva futhi udwebe inkaba emgogodleni.

C. Dweba idolo elingakwesokudla liye ngasesifubeni, i-torso ezungezayo ukuze uthinte indololwane yesokunxele uye edolweni langakwesokudla.

D. Shintsha, welula umlenze wangakwesokudla ukuze uzulazule futhi udwebe indololwane yangakwesokudla uye emadolweni angakwesokunxele. Lokho kuyi-rep engu-1.

Yenza amasethi ama-2 we-15 reps.

Buyekeza kwe-