Ungayigcina Kanjani Amandla Akho Esebenzayo Ngenkathi Uhlala Endaweni

-Delile

• Lokhu kuhluke kanjani ekuqeqeshweni 'okungasebenzi'?
• Ungakhulisa kanjani ukuqeqeshwa kwakho
• Isimiso sokuqala
• Ibhuloho elikhazimulayo
• Isikwele
• I-Pushup
• I-lateral lunge
• Ipulangwe
• Umkhuba ophakathi nendawo
• I-Stepup to shoulder press
• Ukufa
• Isikwele seGoblet
• Umugqa we-dumbbell womlenze owodwa
• I-Woodchop
• Inqubo ethuthukile
• Ukufa komlenze owodwa eRomania
• Isikwele sangaphambili
• Reverse lunge ngokujikeleza
• Umugqa wokuvuselela
• I-Burpee eya ekugxileni okubanzi
• Okubalulekile

Ukuqeqeshwa okusebenzayo yigama elisetshenziselwa ukuchaza izivivinyo ezikusiza ukwenza imisebenzi empilweni yansuku zonke kalula.

Lezi zivivinyo zivame ukusebenzisa umzimba wonke - imisipha eminingi impela - futhi zigcizelela amandla ayisisekelo nokuzinza.

Ngokufaka isibuko ukunyakaza kwempilo yakho yansuku zonke, njengokuhlwitha, ukufinyelela, noma ukuthwala into esindayo, ukwakha amandla okusebenza kungasiza ekukhuphuleni izinga lempilo yakho futhi kunciphise nengozi yokulimala.

Lokhu kuhluke kanjani ekuqeqeshweni 'okungasebenzi'?

Ukuqeqeshwa kwamandla wohlobo lomzimba - okuvame ukugxila eqenjini elilodwa lemisipha - akunikezi izinzuzo eziningi endaweni yokusebenza komzimba.

Isibonelo, i-bicep curl ihlose i-bicep kuphela, kepha i-bicep curl plus i-reverse lunge combo ihlanganisa umzimba wonke futhi ihlole ibhalansi yakho.

Ngokuya ngezinjongo zakho, konke ukuvivinya umzimba kunamandla okusebenza ngandlela thile, kepha imisipha eminingi, ukunyakaza okuhlangene okuvame ukuhlinzeka kakhulu ngembabala yakho.

Ungakhulisa kanjani ukuqeqeshwa kwakho

Ukuhlala endaweni kungahle kungabi yisimo esihle sokuzivocavoca, kepha ungagcina kalula amandla akho okusebenza ngokuhlala ungaguquguquki.

Sebenzisa onakho nxazonke zendlu - izimbiza ezinkulu zamanzi endaweni yama-dumbbells, ngokwesibonelo - futhi ungazenzi izinto zibe nzima.

Zama imizila yethu engenangqondo engezansi ukuthola isisombululo esilula.

Isimiso sokuqala

Uma usaqala ukuqeqesha amandla, noma uthathe ikhefu impela, qala lapha ngale nqubo yokuqina komzimba.

Ngokuzivocavoca okufana nama-squats nama-pushups, uzogxila kokunye okuyisisekelo okuzokusiza ugcine amandla akho okusebenza.

Sebenza ngalesi sifunda sokuzivocavoca oku-5, ugcwalise amasethi ama-3 we-12 reps ngaphambi kokudlulela kokulandelayo. Phumula imizuzwana engama-30 kuye kwangama-60 phakathi kwesethi ngayinye nemizuzu engu-1 kuye kwengu-2 phakathi kokuvivinya umzimba ngakunye.

Ibhuloho elikhazimulayo

Uchungechunge lwakho lwangemuva - noma ingemuva lomzimba wakho - ligcwele imisipha enamandla ebalulekile ekuhambeni kwansuku zonke. Hlanganisa ibhuloho le-glute ukuze uliqinise.

Imisipha yasebenza:

• glutes
• imisipha
• izisu

Ungakwenza kanjani:

1. Lala ngomhlane uguqe ngamadolo izinyawo zakho ziphansi phansi.
2. Beka izingalo zakho phansi ngapha nangapha kwezintende zezandla zakho phansi.
3. Faka futhi uqale uphakamise okhalweni lwakho uye ophahleni, ucindezele ematheni ezinyawo zakho futhi uhlanganyele ingqikithi yakho, imithambo kanye nemisipha yakho.
4. Misa isikhashana phezulu, bese ubuyela kancane kancane ekuqaleni.

Isikwele

Ukusuka ekuhlaleni esihlalweni uye ekucoshweni kokudla, ugcwala usuku lonke unganakile.

Ukungeza ama-squats esimisweni sakho sokuzivocavoca kuzokusiza ugcine amandla akho wokusebenza ngenkathi ukhosele endaweni.

Imisipha yasebenza:

• ama-quads
• imisipha
• glutes
• izisu

Ungakwenza kanjani:

1. Yima izinyawo zakho zihlukaniswe ububanzi, ushiye izingalo zakho ziqonde phansi ezinhlangothini zakho.
2. Bopha umnyombo wakho bese uqala ukududula izinkalo zakho emuva, ugoba amadolo sengathi uzohlala esihlalweni.
3. Qinisekisa ukuthi amadolo akho awehli nokuthi isifuba sakho sihlala siziqhenya. Misa isikhashana lapho amathanga akho efika ngokufana phansi.
4. Phusha ngokulinganayo ngonyawo lwakho lonke ubuyele endaweni yokuqala.

I-Pushup

Esinye sezivivinyo zomzimba ezigcwele kunazo zonke ongazenza, i-pushup iyisihluthulelo samandla aphezulu omzimba.

Imisipha yasebenza:

• ama-pectorals
• i-deltoids yangaphakathi
• ama-triceps

Ungakwenza kanjani:

1. Ngena endaweni ephezulu yepulangwe ngezandla zakho zibanzi kancane kunamahlombe akho.
2. Umzimba wakho kufanele wakhe umugqa oqondile kusuka ekhanda kuye ozwaneni, futhi ukubuka kwakho kufanele kube phambili kancane.
3. Gingqa amahlombe akho phansi nangemuva.
4. Gobisa izindololwane zakho bese wehlisa phansi, uzigcine nge-degree engu-45 degree kuze kube yilapho isifuba sakho sithinta phansi.
5. Phusha emuva ukuze uqale, uqinisekise ukuthi iqolo lakho eliphansi lihlala liqinile.

I-lateral lunge

Siqhubekela phambili emuva emuva kancane empilweni yansuku zonke - ukuhamba, ukukhuphuka izitebhisi, size sifinyelele phansi ukuze sithathe okuthile phambi kwakho.

Ukuhamba ngohlangothi, noma kwe-lateral, akuyona into ejwayelekile, kepha kuseyinto ebalulekile yanoma iyiphi inqubo yokusebenza komzimba.

Imisipha yasebenza:

• glutes
• ama-quads
• abathengisi bezinqe

Ungakwenza kanjani:

1. Qala ukuma ngezinyawo zakho ndawonye bese izingalo zibheke eceleni kwakho.
2. Thatha isinyathelo esikhulu uye ohlangothini ngonyawo lwakho lokunene, ugoba idolo bese uhlala emuva okhalweni lwakho njengoba uhamba. Gcina umlenze wakho wesobunxele uqonde kanye nesifuba sakho phezulu lapho uhamba.
3. Phusha unyawo lwakho lokunene bese ubuyela ekuqaleni.
4. Phinda izinyathelo ezifanayo ngakolunye uhlangothi.

Ipulangwe

Ipulangwe lisebenza wonke umzimba, kepha ligxila kakhulu emnyangweni. Amandla ayisisekelo ayingxenye yokuphila kwansuku zonke okunempilo, ngakho-ke zikhiphe!

Imisipha yasebenza:

• deltoids
• ama-pectorals
• i-erector spinae
• ama-rhomboids
• serratus ngaphambili
• ama-quads
• izisu

Ungakwenza kanjani:

1. Ngena endaweni yepulangwe ezingalweni nasezinzwaneni zakho.
2. Gingqa amahlombe akho phansi nangemuva, bese uqinisekisa ukuthi izinkalo zakho azishaywanga noma zixegiswe.
3. Umzimba wakho kufanele wakhe umugqa oqondile kusuka ekhanda kuye ezithendeni.
4. Phefumula lapha, ubambe imizuzwana engama-30 kuye kumzuzu. Phinda izikhathi ezimbili kuya kwezi-3.

Umkhuba ophakathi nendawo

Lapho nje uzizwa unokwethemba esimisweni somzimba - futhi ungaqedela ama-reps ayi-12 oyifunayo kalula - qhubekela esimisweni esiphakathi.

Uzodinga amanye ama-dumbbells akhanyayo- ukuya kokulinganisela kulesi sifunda. Futhi, zihlose amasethi ama-3 wokuvivinya ngakunye nokuphindaphinda okungu-10 kuye ku-12

Ama-reps ambalwa wokugcina wesethi yakho kufanele abe yinselele, kepha kusamele ukwazi ukuwaqeda ngefomu elihle - lungisa isisindo sakho ukuze ufike lapha.

I-Stepup to shoulder press

Ukunyakaza okuyinhlanganisela okufana ne-stepup to shoulder press kunika i-bang yakho imali enkulu ngenkathi isibuko sangempela sezenzo ozoziqedela empilweni yansuku zonke.

Imisipha yasebenza:

• glutes
• ama-quads
• amathole
• izisu
• deltoids
• ama-triceps

Ungakwenza kanjani:

1. Yima ngemuva kwebhentshi lakho noma indawo ephakeme nge-dumbbell esandleni ngasinye ezingeni lehlombe.
2. Khuphuka ngonyawo lwakho lokunene, ucindezele isithende sakho bese ucindezela ama-dumbbells phezulu phezulu.
3. Letha ama-dumbbells emuva ezingeni lamahlombe bese ubuyela emuva phansi, unyawo lwesobunxele kuqala.
4. Phinda, uhole ngomunye umlenze.

Ukufa

Elinye lamakhosi wokuzivocavoca amandla, i-deadlift ihlose lonke uchungechunge lwakho lwangemuva - kanye nengqikithi yakho - futhi inikeze izinzuzo ezinkulu zamandla.

Imisipha eyinhloko esetshenzisiwe ihlanganisa:

• izingibe
• ama-rhomboids
• i-erector spinae
• ama-quads
• glutes
• imisipha
• izisu

Ungakwenza kanjani:

1. Beka i-barbell noma i-dumbbells phansi bese ume ngemuva kwabo, izinyawo zihlukaniswe ububanzi.
2. Ukugcina umhlane oqondile, ihinji okhalweni, ukugoba amadolo kancane, bese ubamba i-barbell noma i-dumbells. Ukubuka kwakho kufanele kube phambili.
3. Gingqa amahlombe akho phansi nangemuva, uhogele, bese uqondisa imilenze yakho.
4. Donsa i-barbell noma i-dumbbells phezulu emhlabathini.
5. Lapho imilenze yakho iqonde futhi usudonsele isisindo phezulu emzimbeni wakho, hlala emuva ezinqeni zakho bese ugoba amadolo akho.
6. Buyisela isisindo emhlabathini.

Isikwele seGoblet

Ngenkathi ama-squats anesisindo angafaka umthwalo omningi emhlane ongezansi, ama-goblet squats akhomba ama-quads nama-glutes ngaphandle kokungezwani okwengeziwe.

Lokhu kusho ukuthi uzothola zonke izinzuzo zamandla omlenze ngaphandle kokubandakanyeka okuphansi emuva.

Imisipha yasebenza:

• ama-quads
• glutes
• amathole
• izisu

Ungakwenza kanjani:

1. Ukusetha, bamba i-dumbbell mpo ngezandla zombili ngaphansi kwesisindo.
2. Beka i-dumbbell esifubeni sakho, bese uyigcina ixhumana nomzimba wakho kulo lonke ukuhamba.
3. Yima ngezinyawo zakho zibanzi kancanyana kunobubanzi behlombe ngaphandle nezinzwani ngaphandle.
4. Donsela ngaphakathi bese uqala ukuqumba, uhlezi emuva ezinqeni, ugoba amadolo futhi ugcine umongo uqinile.
5. Vumela izindololwane ukuthi zilandelele phakathi kwamadolo, zime lapho amathanga akho ehambisana nomhlabathi.
6. Phusha phezulu ngezithende ubuyele endaweni yokuqala.

Umugqa we-dumbbell womlenze owodwa

Ukwengeza ibhalansi yomlenze owodwa kunoma yikuphi ukuzivocavoca komzimba ophezulu kwenza kube inselele enkulu kakhulu, ukuhlola ibhalansi yakho ngezindlela ezintsha.

Imisipha yasebenza:

• izisu
• ama-quads
• Amalati
• ama-biceps

Ungakwenza kanjani:

1. Bamba i-dumbbell esandleni ngasinye izintende zezandla zibheke umzimba wakho.
2. Hingelela phambili okhalweni kancane bese uphakamisa umlenze owodwa ngemuva kwakho, uvumele izingalo zakho zilenge phansi.
3. Ukugcina ibhalansi yakho, donsela izindololwane zakho phezulu nangemuva bese ucindezela amahlombe akho lapho ufika phezulu.
4. Dedela izingalo zakho emuva ukuze uqale.

I-Woodchop

Amandla amakhulu ayisisekelo samandla asebenzayo, kanti i-woodchop izohlinzeka ngalokho nje.

Imisipha yasebenza:

• deltoids
• izisu

Ungakwenza kanjani:

1. Bamba i-dumbbell ekugcineni ngakunye ngakwesokunene somzimba wakho.
2. Squat phansi kancane, ujikeleze isiqu sakho ngakwesokudla.
3. Qala ukusukuma futhi, ugcine izingalo zakho zinwetshiwe, ulethe i-dumbbell phezulu naphezu komzimba wakho ngokuhlanekezela umzimba wakho.
4. Vumela unyawo lwakho lokunene lushaye lapho uhamba. I-dumbbell kufanele iphele phezu kwehlombe lakho lesobunxele.
5. Sonta i-torso yakho emuva bese ubuyisela i-dumbbell endaweni yokuqala.

Inqubo ethuthukile

Dlulela enkambisweni ethuthukile lapho uzizwa unamandla enkambisweni ephakathi.

Uzodinga i-barbell noma ama-dumbbells ama-2 kulesi sifunda, futhi, qedela amasethi ama-3 we-10 kuye ku-12 reps.

Ukufa komlenze owodwa eRomania

Phonsela inselelo ibhalansi yakho - namandla -ngokuthatha i-deadlift yakho iye emlenzeni owodwa.

Imisipha yasebenza:

• ama-quads
• imisipha
• glutes
• Amalati

Ungakwenza kanjani:

1. Bamba i-dumbbell esandleni ngasinye, uzibeke phambi kwamathanga akho.
2. Faka isisindo sakho emlenzeni wakho wesokudla bese uqala ukulengisa okhalweni.
3. Vumela umlenze wakho wesobunxele ukuthi unyuke ubuye futhi izingalo zakho zilenge phansi.
4. Gcina idolo lakho langakwesokudla lithambile, umhlane wakho uqonde, futhi ubheke phambili, uqinisekise ukuthi izinkalo zakho zihlala zikwele phansi.
5. Lapho umlenze wakho wesobunxele ufinyelela ngokufana nomhlabathi, buyela ekuqaleni bese uphinda.

Isikwele sangaphambili

Ama-squats angaphambili angaqedwa nge-barbell noma ama-dumbbells, noma yini onayo. Ukuhambisa umthwalo ngaphambili komzimba wakho kuphonsela umnyombo wakho - nemilenze - ngezindlela ezintsha.

Imisipha yasebenza:

• ama-quads
• glutes
• izisu
• engenhla emuva

Ungakwenza kanjani:

1. Layisha ngokuphepha isisindo ngasohlangothini lwakho lwangaphambili. Phumuza i-barbell ngaphesheya kwamahlombe akho, noma uphumule uhlangothi olulodwa lwe-dumbbell ngayinye ngaphambili kwamahlombe akho.
2. Phusha izindololwane zakho phezulu, kungakhathalekile ukuthi unayiphi imishini.
3. Qala ukugoqa phansi, uqale ukunyakaza ezinqulwini zakho nokugoba amadolo.
4. Melana nokudonsa ukuze uye phambili, ugcine isifuba sakho siphakamile namadolo akho ngaphandle.
5. Phusha emuva ngezithende ukuqala.

Reverse lunge ngokujikeleza

Ukungeza ukusonteka kulunge inselelo ibhalansi yakho - ngabe uzwa ukuthambekela? - futhi kuzokwenza izingalo zakho zishe.

Imisipha yasebenza:

• glutes
• ama-quads
• imisipha
• izisu
• deltoids
• ama-pectorals

Ungakwenza kanjani:

1. Bamba i-dumbbell ekugcineni ngakunye ezingeni lesifuba.
2. Phindela emuva ngonyawo lwakho lokunene.
3. Uma usesikhundleni se-lunge, welula izingalo zakho bese uphendukisa i-torso yakho ethangeni lakho lesobunxele.
4. Qala ukusukuma, ugoba izingalo zakho ukubuyisa i-dumbbell enkabeni.
5. Phinda komunye umlenze.

Umugqa wokuvuselela

Hlanganisa ipulangwe nomugqa ukuze ube nenselelo yamandla nokulinganisela.

Imisipha yasebenza:

• izisu
• Amalati
• ama-rhomboids
• ama-biceps
• ama-quads

Ungakwenza kanjani:

1. Ngena endaweni ephezulu yepulangwe ngezandla zakho ngasinye ku-dumbbell.
2. Umzimba wakho kufanele wakhe umugqa oqondile kusuka ekhanda lakho kuye ezinzwaneni zakho.
3. Ukugcina ingaphakathi lakho liqinile, ugoqe ngengalo yakho yangakwesokudla, ubeke indololwane yakho bese uyidonsela esibhakabhakeni.
4. Yima ngaphambi kokuthi uqale ukuvula esifubeni, bese uqinisekisa ukuthi izinqe zakho zihlala zikwele phansi phakathi nokuhamba konke.
5. Buyisela i-dumbbell phansi, bese uyiphinda ngengalo yesobunxele.

I-Burpee eya ekugxileni okubanzi

Imizila yokusebenza yamandla ingafaka nesici senhliziyo, futhi. Ukusebenza ngamandla kubaluleke njengamandla, ikakhulukazi kwabavocavoci abaphambili.

Imisipha yasebenza:

• glutes
• ama-quads
• imisipha
• amathole
• ama-pectorals
• deltoids
• Amalati

Ungakwenza kanjani:

1. Qala nge-burpee, wehlele esiswini nasesifubeni sakho, bese weqa ubuyela ezinyaweni zakho.
2. Masinyane ngemuva kokuthi ubuyele ezinyaweni zakho, qedela ukugxuma okubanzi, uziqhubekele phambili ngezinyawo ezimbili ngangokunokwenzeka.
3. Yehla ubuyele emuva phansi ku-burpee, bese uphinda.

Okubalulekile

Ukugcina amandla akho okusebenza ngenkathi ukhosele endaweni akunakwenzeka. Njengoba unemishini emincane, isikhala sokusebenzela, nokungaguquguquki okuthile, uzobuyela ejimini ungalahlekile isigqi.

UNicole Davis ungumbhali ozinze eMadison, WI, umqeqeshi womuntu siqu, kanye nomqeqeshi weqembu lokuqina komzimba inhloso yakhe ukusiza abesifazane baphile impilo eqinile, enempilo, nenenjabulo. Lapho engasebenzi nomyeni wakhe noma ejaha indodakazi yakhe encane, ubuka imibukiso ye-TV yobugebengu noma enza isinkwa somuncu kusukela ekuqaleni. Mthole ku-Instagram ngezimpawu zokuqina, #momlife, nokuningi.