Ukuzivocavoca Okungcono Kakhulu Kwezitho Zomzimba Okunciphise Ukuqhakaza Nezintambo Zakho

-Delile

• Izikwele Ezilahliwe Ezintathu
• Umlenze owodwa we-RDL + Wokushisa Okushisayo
• Ukuqhaqhaza Kokubamba Okudumile Kwe-Crute
• Drop ’n’ Kick Its
• Ama-Super Hydrants + ama-Hip Circle Burnout
• Buyekeza kwe-

Le nqubo yokuzivocavoca ifaka izivivinyo eziyisithupha ezinhle kakhulu zokuthambisa yonke ingxenye yakho engezansi: izivivinyo zethanga ezihamba phambili ukukhomba ama-glutes akho, imisipha, isinqe, ingaphakathi, namathanga angaphandle. Sizosebenza konke.

Lokhu kuvivinya umzimba okuyimizuzu eyi-10 kuyingxube ejabulisayo nenamandla yokuzivocavoca okuhlosiwe okuhlosiwe kwamandla omzimba ophansi kanye namanye ama-plyometrics (ukuqeqeshwa kweqa). Ngeke usebenze imilenze yakho kuphela, kodwa uzophinde unyuse izinga lokushaya kwenhliziyo yakho futhi ushise amakholori engeziwe kule nqubo. Ibhonasi: Ingenziwa noma kuphi, nganoma yisiphi isikhathi, kungekho mishini edingekayo.

Shaya umoya kanye, noma uma ufuna umjuluko owengeziwe, phinda kanye noma kabili ukuze uthole imizuzu engama-20 ukuya kwengama-30 yokusha komzimba ophansi ngokuhlanya. Uma ufuna ukwengeza umsebenzi womzimba ophezulu ekuxubeni, hlanganisa lokhu kuvivinya umzimba nalezi zivivinyo zezingalo ezinzima. Ufuna ukukhomba impango yakho? Engeza ukujima kwebhendi ye-booty yemizuzu engu-10 eyengeziwe. (Ngoba, i-ICYMI, ukuba nesinqe esiqinile kubalulekile ezintweni eziningi kakhulu kunokumane ubukeke kahle.) Ufuna ukufaka umlilo owengeziwe emathangeni akho angaphakathi? Engeza ukuqhuma kwethanga kwangaphakathi kwemizuzu emihlanu.

Izikwele Ezilahliwe Ezintathu

A. Qala ukuma ngezinyawo ndawonye, ​​izingalo ziboshwe phambi kwesifuba.

B. Ngehlela ku-squat ewumngcingo, izinqe ezicwila emuva ukuze uvimbele amadolo ukuthi angaqhubekeli phambili ezinzwaneni.

C. Hop ukufika emhlabeni ngezinyawo ezicishe zibe ububanzi be-hip, bese wehla ngokushesha ube yisikwele esijwayelekile.

D. Gxumela emhlabeni izinyawo ezibanzi kunobubanzi be-hip ngokuhlukana, izinzwane zibheke ngaphandle, zehlele ku-sumo squat.

E. Ithemba lokuletha izinyawo ndawonye ukuze uqale umaki olandelayo. Phinda umzuzu ongu-1.

Umlenze owodwa we-RDL + Wokushisa Okushisayo

A. Yima emlenzeni wesokudla, umlenze wesokunxele endaweni yedolo eliphezulu nethanga elihambisana naphansi futhi idolo ligobe nge-engeli engu-90-degree.

B. Hinge okhalweni ukuncika phambili, welula umlenze wesobunxele uqonde emuva nezingalo phambili, ngama-biceps ngezindlebe. Gcina ama-hips square.

C. Phakamisa umlenze ukuze ubuyele ukuze uqale, ushayela ingalo yesokudla phambili kuyilapho idolo langakwesokunxele likhuphuka. Phinda imizuzwana engu-30.

D. Faka i-hop emlenzeni wesokudla lapho idolo langakwesobunxele lisendaweni ephakeme yamadolo. Phinda imizuzwana engu-15. Shintsha izinhlangothi; phinda.

Ukuqhaqhaza Kokubamba Okudumile Kwe-Crute

A. Qala ukuguqa emlenzeni wesokudla ngonyawo lwesobunxele phansi. Jikela kwesokudla ukuze unyawo lubheke kwesokunxele bese untuck izinzwani ukuze izintambo zibe phansi.

B.Cindezela onyaweni lwesobunxele ukuze ume, bese ukhahlela unyawo lwangakwesokudla ohlangothini.

C. Beka unyawo lwesokudla ngemuva kwesobunxele ukuze wehlise emuva ukuze uqale, ucindezela idolo elingakwesokudla phansi. Phinda imizuzwana engu-45.

D. Misa kancane phezulu kokukhahlela bese ushaya umlenze wangakwesokudla ubheke phezulu naphansi imizuzwana eyi-15. Shintsha izinhlangothi; phinda.

Drop ’n’ Kick Its

A. Qala ukuhlala phansi ngamadolo womabili ngakwesokunene, uncike ngakwesokunxele. Isisindo sokulinganisa phakathi kwedolo langakwesokunxele nesandla sobunxele.

B. Qoqa idolo langakwesokudla ubheke esifubeni.

C. Cindezela okhalweni phezulu bese ukhahlela umlenze wangakwesokudla uye ohlangothini ngezinyawo eziguqukayo. Phinda imizuzwana engu-45.

D. Bamba phezulu kwesikhundla sokukhahlela, bese ushaya umlenze wokunene uqonde phezulu nangaphansi imizuzwana eyi-15. Shintsha izinhlangothi; phinda.

Ama-Super Hydrants + ama-Hip Circle Burnout

A. Qala endaweni yetafula letafula. Phakamisa umlenze wesokudla uye emuva naphezulu, ugobe nge-engeli engu-90-degree unyawo lugobile ukuze iphansi lonyawo lwesokudla libheke ophahleni.

B. Nweba umlenze wangakwesokudla, bese uwukhiphela ngakwesokunene, welula ngokuvundlile kusuka enqulwini, unyawo lusalokhu luntanta phansi.

C. Buyela ekuqaleni, kepha ngaphandle kokuthinta idolo langakwesokudla phansi. Phinda imizuzwana engu-45.

D. Bamba indawo yesithathu (umlenze wangakwesokudla welulelwe eceleni) bese uhambisa unyawo ngemibuthano emincane ukuya phambili. Yenza izikhathi ezingu-10. Ukuhlehlisa indlela futhi wenze okunye okungu-10. Shintsha izinhlangothi; phinda.

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Buyekeza kwe-