Amathiphu Wokufaneleka Wokuthola Ithoni

-Delile

• Uma kubonakala sengathi muva nje udlula ezinyakazisweni zokuzivocavoca, zama lawa mathiphu wokuzivocavoca kusuka kumqeqeshi womuntu waseNew York City uChristi Bache.
• Esikhundleni se-crunch, zama lezi zinyathelo zokuzivocavoca ...
• I-crunch enesisindo esine-yoga block
• Esikhundleni sokucindezela ihlombe le-dumbbell, zama lezi zinyathelo zokuzivocavoca ...
• Ukungeza ibhendi yokumelana
• Esikhundleni se-squat, zama lezi zinyathelo zokuzivocavoca ...
• Isikwele esijulile esilandelwa yisikwele
• Esikhundleni sokuma ama-biceps curls, zama lezi zinyathelo zokuzivocavoca ...
• Thambekisa ama-curls ebhentshini eliguquguqukayo
• Buyekeza kwe-

Uma kubonakala sengathi muva nje udlula ezinyakazisweni zokuzivocavoca, zama lawa mathiphu wokuzivocavoca kusuka kumqeqeshi womuntu waseNew York City uChristi Bache.

Uzokwandisa inselelo yokunyakaza kwakho-futhi ubone imiphumela esheshayo. (Yenza ama-reps ayi-10 kuye kwangama-20 kokuvivinya ngakunye.)

Esikhundleni se-crunch, zama lezi zinyathelo zokuzivocavoca ...

I-crunch enesisindo esine-yoga block

Bamba i-dumbbell engu-1- kuya ku-3-pound ngezandla zombili ngemuva kwekhanda lakho bese ubeka ibhulokhi phakathi kwamathanga akho, izinyawo phansi. Gcina isisindo ngemuva kwekhanda lakho ngenkathi ugoqa.

Khulisa ukuqina "Ukwengeza i-dumbbell kukhulisa ukumelana, okwenza ukuhamba kube nzima, futhi ibhulokhi liletha iphansi lakho le-pelvic kanye nemisipha yangaphakathi yethanga."

Esikhundleni sokucindezela ihlombe le-dumbbell, zama lezi zinyathelo zokuzivocavoca ...

Ukungeza ibhendi yokumelana

Yima maphakathi nebhendi bese ubamba ukuphela kanye ne-dumbbell esandleni ngasinye emahlombe. Cindezela izinsimbi ngaphezulu, bamba ukubalwa okungu-2, bese ubuyela endaweni yokuqala bese uphinda.

Thuthukisa ukuqina "Uma usebenzisa amabhande wokumelana anesisindo, uphoqa imisipha yakho ukuthi isebenze kanzima."

Esikhundleni se-squat, zama lezi zinyathelo zokuzivocavoca ...

Isikwele esijulile esilandelwa yisikwele

Yima ngezinyawo ububanzi behlombe futhi squat uphansi ngangokunokwenzeka. Bamba imizuzwana emi-5, bese uyasukuma.Yenza i-squat uhhafu (yehla uhhafu ngokujula) bese ubamba imizuzwana emi-5 ukuqedela i-1 rep.

Thuthukisa ukuqina "Ukushintsha ukunyakaza kwakho kunika imisipha yakho inselelo enkulu."

Esikhundleni sokuma ama-biceps curls, zama lezi zinyathelo zokuzivocavoca ...

Thambekisa ama-curls ebhentshini eliguquguqukayo

Bamba i-dumbbell ye-3- kuya ku-5-pound esandleni ngasinye bese uhlala ebhentshini elithambekele nezingalo ezelulele phansi, izintende zibheke phambili. Gcoba izinsimbi emahlombe akho, wehlise, bese uphinda.

Thuthukisa ukuqina "Kusukela kulesi sikhundla, kunzima ukukopela ngokushisela izinkalo phambili noma ukuncika emuva."

Khetha Umumo njengomthombo wazo zonke izeluleko zakho zokuqina, kufaka phakathi izindlela zokuzivocavoca ozidingayo ukuze ukhulise ukuqina namandla.

Buyekeza kwe-