Ungayithola Kanjani Inkinobho Yethoni Ngaphandle Kokuphinda Uxakeke Futhi

-Delile

• Isibonelo esijwayelekile:
  
• Ukuhamba
• 1. Ibhendi uhlangothi isinyathelo
• Imikhombandlela:
• 2. Khuphuka phezulu nge-reverse lunge
• Imikhombandlela:
• 3. Amaphaphu we-Dumbbell
• Imikhombandlela:
• 4. USuperman
• Imikhombandlela:
• 5. I-Med ball side lunge
• Imikhombandlela:
• 6. Ukukhahlela imbongolo
• Imikhombandlela:
• 7. Ukufa komlenze owodwa
• Imikhombandlela:
• 8. Ibhuloho
• Imikhombandlela:
• Lapho wakha inqubo yakho…
• I-3 Ishukumisela Ukuqinisa Ukukhanya

Ama-squats ngeke amboze wonke ama-engeli akho, kepha lokhu kuhamba kuzokwenza.

Ama-squats avame ukubhekwa njenge-grail engcwele yokuzivocavoca kwe-butt: Ufuna i-backside enkulu? Isikwele. Ufuna i-shapelier derriere? Isikwele. Ufuna i-firmer ngemuva? Isikwele.

Kepha kuthiwani uma lo msebenzi "wokugcina" ungekho kuwe?

Noma ngabe ukulimala kukuvimbela ukuthi ungazenzi, noma ukhishwe inyumbazane (ngoba ama-squats asebenza kuphela kwemisipha emithathu ebalulekile), ungakhathazeki - kuningi okunye ukuzivocavoca ongakwenza ukukunika impango yamaphupho akho .

Lapha, sikhethe ukuhamba okungama-squat okungu-8 okuzoqinisa kukhulume nesinqe sakho.

Ukwenza ukuzivocavoca okuphelele, khetha u-4 kuye ku-5 walezi zivivinyo ukwakha inqubo yemizuzu engu-20.

Isibonelo esijwayelekile:

• Izinyathelo ezi-3 x 20 (10 R, 10 L) eziboshwe ngohlangothi
• Izinyathelo ezi-3 x 20 (10 R, 10 L) zikhuphuka nge-reverse lunge
• Ama-3 x 20 reps (10 R, 10 L) wokufa komlenze owodwa
• Ama-3 x 20 reps (10 R, 10 L) med ibhola eceleni lunge
• 3 x 10 reps superman

Hlela ukwenza ukuzivocavoca umzimba okungenani kabili ngeviki ukuze ubone imiphumela.

Ukuhamba

1. Ibhendi uhlangothi isinyathelo

Ilungele i-warmup, isinyathelo esiseceleni esinezibhande sizolungiselela izinkalo zakho nama-glutes akulungele ukuhamba.

ngeGfycat

Imikhombandlela:

1. Beka ibhande ngenhla kwamadolo akho ngezinyawo zakho ububanzi behlombe uhlukane bese ugoqa phansi.
2. Ukuqala ngonyawo lwakho lokunene, gibela ohlangothini, uqedele izinyathelo eziyi-10.
3. Phindela emuva, uhamba ngonyawo lwakho lwesobunxele kuqala, emuva ekuqaleni.
4. Qedela amasethi ama-3.

2. Khuphuka phezulu nge-reverse lunge

Ama-step ups ngeke anikeze nje kuphela impango yakho ilift enhle, awukuzivocavoca okusebenzayo, futhi.

Ukugcina lokhu esimisweni sakho sokuzivocavoca kuzosiza ngokulinganisela nokuzinza. Uzodinga ibhentshi noma isinyathelo esilingana nezinga lamadolo ukuze uqedele lokhu.

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Imikhombandlela:

1. Qala ukuma, izinyawo ndawonye, ​​phambi kwebhentshi noma isinyathelo.
2. Ngena ebhentshini ngonyawo lwakho lokunene, uphusha isithende sakho bese ushayela idolo lakho langakwesokunxele phezulu.
3. Yehlisa umlenze wakho wesobunxele phansi, ubuyele emuva ebhentshini, bese ubuyela emuva ngomlenze wakho wesokudla.
4. Buyela endaweni yokuqala, uphinde unyuke futhi ngonyawo lwakho lokunene, uqedele izinyathelo ezifanayo.
5. Qedela ukubuyela emuva okungu-10-15 okuhola ngomlenze wangakwesokudla, bese ushintsha bese uqedela ama-reps ayi-10-15 aholele ngomlenze wakho wesobunxele.

3. Amaphaphu we-Dumbbell

Izinsimbi ezinesisindo zilungele umzimba wakho ophansi ngokujwayelekile, kodwa zisebenza ngokukhethekile ekwakheni imisipha yakho ye-glute.

ngeGfycat

Imikhombandlela:

1. Qala ukuma uqonde ngezinyawo zakho ndawonye kanye ne-dumbbell esandleni ngasinye.
2. Ukuqala ngonyawo lwakho lokunene, thatha igxathu elikhulu uye phambili, ume lapho ithanga lakho lifana nomhlabathi futhi uvumela ama-dumbbells alenge eceleni kwakho.
3. Phakamisa unyawo lwakho lokunene uphinde ubuyele endaweni yokuqala. Phinda ngomlenze wesobunxele.
4. Gcwalisa amasethi ama-3 we-10 reps ngomlenze ngamunye.

4. USuperman

Ukusebenza kweketanga langemuva - kufaka phakathi i-back back, i-glutes, ne-hamstrings - ama-supermans alula ngokukhohlisa.

Qiniseka ukuthi ubandakanya ngempela ukuxhumana kwemisipha nengqondo ukuqinisekisa ukuthi uzuza kakhulu kulokhu kuhamba.

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Imikhombandlela:

1. Lala esiswini sakho izingalo nemilenze iqonde ngqo bese izinzwane zikhombe odongeni olungemva kwakho.
2. Ukubopha i-abs yakho nokugcina intamo yakho ingathathi hlangothi, phefumula futhi uphakamise izingalo nemilenze yakho phansi kakhulu ngangokunokwenzeka. Phezulu, cindezela ama-glutes akho bese ubamba imizuzwana engu-1-2.
3. Buyela endaweni yokuqala.
4. Gcwalisa amasethi ama-3 we-10-15 reps.

5. I-Med ball side lunge

Amaphaphu asemaceleni asebenza i-gluteus medius - imisipha ohlangothini olungaphezulu lwesinqe sakho - ukusiza ukuzinzisa inqulu nokunikeza ukubukeka okuhle, okuyindilinga.

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Imikhombandlela:

1. Qala ngokuma izinyawo zakho zihlukaniswe ububanzi emahlombe ubambe ibhola lomuthi esifubeni sakho.
2. Thatha igxathu elikhulu ohlangothini lwakho lwesokunene futhi lapho unyawo lwakho lufika emhlabathini, goba idolo lakho langakwesokudla bese uhlalisa isinqe sakho emuva endaweni efihlekile yomlenze owodwa.
3. Gcina umlenze wakho wesobunxele uqonde.
4. Phusha unyawo lwakho lokunene bese ubuyela endaweni yokuqala.
5. Phinda ama-reps ayi-10 ohlangothini ngalunye ngamasethi ama-3.

6. Ukukhahlela imbongolo

Ukuzivocavoca okuhle kokungezelela, ukukhahlela imbongolo kuhlose isinqe sakho esihlathini esisodwa ngasikhathi. Qiniseka ukuthi i-glute yakho yenza umsebenzi ngesikhathi sokunyakaza ngakunye.

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Imikhombandlela:

1. Thatha indawo yokuqala kuzo zonke izinyawo, amadolo ahlukane ububanzi, izandla zingaphansi kwamahlombe akho, nentamo nomgogodla ungathathi hlangothi.
2. Ukuqinisa umnyombo wakho, qala ukuphakamisa umlenze wakho wangakwesokudla, idolo lihlale ligobile, unyawo luhlala luyisicaba, futhi lushaya okhalweni. Sebenzisa i-glute yakho ukucindezela unyawo lwakho ngqo ophahleni bese ucindezela phezulu. Qinisekisa ukuthi i-pelvis yakho nokusebenza kokuhlala kwe-hip kukhombe phansi.
3. Buyela endaweni yokuqala.
4. Gcwalisa ama-reps angama-20 emlenzeni ngamunye ngamasethi angu-4-5.

7. Ukufa komlenze owodwa

Inselele hhayi kuphela umlenze wakho, i-glute, namandla we-back back, kepha ibhalansi yakho, i-deadlift yomlenze owodwa iyisishisi sokuphanga.

Uma ibhalansi yakho ingekho lapho, ungesabi ukulahla enye yama-dumbbells bese wenza ngenkathi uziqinisa esihlalweni noma odongeni.

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Imikhombandlela:

1. Qala nge-dumbbell esandleni ngasinye uphumule phambi kwamathanga akho ngesisindo sakho onyaweni lwakho lokunene.
2. Ngokugoba okuncane emlenzeni wakho wesokudla, qala ukulengisa okhalweni, uphakamise umlenze wakho wesobunxele uqonde emuva.
3. Ukugcina umqolo wakho uqonde, vumela izisindo zehle phambi kwakho, eduze komzimba wakho, ngokuhamba kancane nokulawulwa. Misa lapho ungasakwazi ukugcina ibhalansi yakho, noma lapho umlenze wakho wesobunxele ufana nomhlabathi.
4. Kancane kancane buyela ekuqaleni, uzwe kahle umsipha wakho wesokudla usebenza.
5. Gcwalisa ama-reps ayi-10 emlenzeni wangakwesokudla, bese ushintshela kwesobunxele, ngamaqoqo ama-3 esewonke.

8. Ibhuloho

Susa ingcindezi emalungeni akho ngebhuloho. Faka i-dumbbell uma udinga ukumelana okwengeziwe.

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Imikhombandlela:

1. Qala ngokulala ubheke phezulu embhedeni wakho, amadolo agobile izinyawo zakho phansi nezintende zibheke phansi ezinhlangothini zakho.
2. Faka, bese uphusha izithende zakho, phakamisa isinqe sakho bese ubuyela emuva emhlabathini. Cindezela ama-glutes akho phezulu.
3. Nciphisa kancane phansi phansi bese uphinda amasethi ama-3 we-10-15 reps.

Lapho wakha inqubo yakho…

Azikho izikwele, akunankinga!

Lapho uhlanganisa inqubo yakho, qiniseka ukuthi isisekelo siwukuzivocavoca okuhlanganisiwe - noma ukuhamba okusebenzisa amalunga amaningi. Lokhu kufaka phakathi ama-step ups, amaphaphu, kanye nokudlula okubulalayo.

Ngemuva kwalokho engeza izivivinyo zokuzihlukanisa, njengokukhahlela izimbongolo nama-supermans, njengomphelelisi.

Futhi khumbula ukuqhubeka uziphonsela inselelo ngokungeza ama-reps noma isisindo uma izinto ziba lula kakhulu. Ngokwenza okune kuya kokuhlanu kwalokhu kuhamba okungenani kabili ngesonto, kufanele ulindele ukubona imiphumela ezinyangeni ezimbalwa nje.

I-3 Ishukumisela Ukuqinisa Ukukhanya