Ukuzivocavoca okunzima kakhulu ongakwenza nge-Dumbbell eyodwa nje

-Delile

• Ukuwa kwe-Dumbbell
• Umlenze owodwa we-Hip Thrust
• Cindezela Okuphezulu Okukabili
• I-Reverse Overhead Lunge
• I-Russian Twists elawulwayo
• I-single-Arm squat ihlanzekile
• Buyekeza kwe-

Uyazi lowo mzuzu obhebhethekisayo lapho ungatholi enye ingxenye yebhangqa lakho le-dumbbell ngoba abanye abajimi abangcolile abahlanza amasethi abo? (UGH.)

Manje, ngeke kudingeke ukuthi ulinde kuze kuqhamuke: Ungathola ukujima kwe-kickass nge-dumbbell eyodwa kanye nalo msebenzi wokujikeleza ovela kuchwepheshe wokufaneleka u-Jen Widerstrom (intokazi ehlakaniphile ngemuva Kwenselele yethu Yezinsuku Ezingu-40 Crush Your Goals). Lokhu kuvivinya umzimba kwakha inani lakho labaphindayo futhi kuhlanganisa amandla aqondile namandla omzimba ophelele awenzi nje ukwakha imisipha kuphela kepha futhi yenza nokushaya kwenhliziyo yakho. (Lokho kungenye yezinzuzo eziningi zokuqeqeshwa kwesifunda.)

Ucabanga ukuthi uyilungele inselele? Bamba dumbbell bese cranking. (Okulandelayo, vivinya i-abs yakho ngokuzivivinya kwe-oblique okunzima kunawo wonke.)

Isebenza kanjani: Sebenza ngokujikeleza kokuzivocavoca umzimba, wenze ama-reps ama-3 ngamunye ngesikhathi sokusetha kokuqala, ama-6 abuyele ngakunye ngesikhathi sesethi yesibili, bese ama-reps ayi-9 ngalinye ngesikhathi sesethi yesithathu.

Uzodinga: I-dumbbell yesisindo esiphakathi nesisindo esisindayo

Ukuwa kwe-Dumbbell

A. Lala ubheke phezulu ngamadolo akhombe ophahleni nezinyawo ziyisicaba phansi. Bamba i-dumbbell esindayo ngokuvundlile esifubeni izingalo zizisonge, iminwe ibheke ebusweni.

B. Khipha futhi usebenzise imisipha yesisu ukuphakamisa amakhanda ekhanda namahlombe emhlabathini. Kungaba ngamasentimitha ambalwa kuphela; qiniseka ukuthi abenzi benza umsebenzi.

C. Faka umoya namahlombe aphansi kancane ukubuyela endaweni yokuqala.

Yenza kabusha ama-3, 6, noma ama-9.

Umlenze owodwa we-Hip Thrust

A. Ukuqamba amanga ubhekise amadolo akhombe ophahleni nezithende zicindezela phansi kuphakanyiswe izinzwane. Linganisa i-dumbbell enesisindo esimaphakathi ohlangothini olulodwa phezu kwenqulu yesokudla, cindezela ingalo yesokunxele uye phansi, bese welula umlenze wesokunxele uye ekhoneni elingaphambili legumbi ukuze uqale.

B. Exhale bese ucindezela esithendeni sokunene ukuphakamisa izinkalo phansi, uhlanganyele ama-glutes ukunweba amahips phezulu, ugcine umlenze wesobunxele uphakanyisiwe.

C. Adonse umoya bese wehlisa kancane okhalweni ukuze ubuyele endaweni yokuqala.

Yenza kabusha ama-3, 6, noma ama-9. Phinda ngakolunye uhlangothi.

Cindezela Okuphezulu Okukabili

A. Yima ngezinyawo ububanzi be-hip ububanzi futhi i-dumbbell eyodwa esindayo igxilwe ngokuvundlile ngaphambi kwesifuba, umkhawulo owodwa esandleni ngasinye izindololwane zikhombe phansi futhi ziqinile ezimbanjeni.

B. Exhale ukucindezela i-dumbbell ngaphezulu, izandla ngqo emahlombe. Gcina umnyombo uzibandakanya futhi ungavumeli izimbambo zivuthe.

C. Hofuzela bese wehlisa ngokulawula ukuze ubuyele endaweni yokuqala.

Yenza kabusha ama-3, 6, noma ama-9.

I-Reverse Overhead Lunge

A. Yima izinyawo zihlukene ngobubanzi be-hip kanye ne-dumbbell esandleni sokudla. Faka i-dumbbell ngokuphepha ehlombe langakwesokudla bese ucindezela ngaphezulu, isihlakala sibheke phambili ngesandla sihlanganiswe ngqo phezu kwehlombe ukuqala.

B. Ukugcina umnyombo ubandakanyekile, donsela emuva ukuze uthathe isinyathelo sokubuyela emuva ngonyawo lwesokudla, wehlise kuze kube womabili amadolo akhe ama-engela angama-90 degree.

C. Exhale ukuze ucindezele onyaweni lwangaphambili futhi ubuyele endaweni yokuqala, ugcine umgogodla uhlanganyela kukho konke ukunyakaza.

Yenza kabusha ama-3, 6, noma ama-9. Phinda ngakolunye uhlangothi.

I-Russian Twists elawulwayo

A. Hlala phansi nge-torso elele cishe kuma-degree angama-45, imilenze yelulwe ngamadolo agobile kancane, nezithende zihlala phansi. Bamba i-dumbbell esindayo ume phambi kwesifuba ngezandla zombili ukuze uqale.

B. Ugcina umgogodla ubandakanyekile, zungezisa kancane kancane i-torso kwesokudla, wehlise i-dumbbell ngamayintshi ambalwa ukuya phansi.

C. Buyela esikhungweni, bese uphinda, ujikeleza ngakolunye uhlangothi. Lokho kuyi-rep engu-1.

Yenza kabusha ama-3, 6, noma ama-9.

I-single-Arm squat ihlanzekile

A. Yima ngezinyawo ububanzi bube kude nobubanzi behlombe, ubambe idumbbell esandleni sokunene phakathi kwemilenze, intende ibheke kwesobunxele.

B. Gobisa amadolo kancane, bese welula izinkalo namadolo ngokuqhuma ukuze uhlanze i-dumbbell kuze kube sesimweni esigxotshwe phezu kwehlombe langakwesokudla, ngokushesha wehlele esikweleni.

C. Cindezela maphakathi nonyawo ukuma. Misa isikhashana umzuzwana, bese wehlisa isisindo phansi phakathi kwemilenze ukuze uqale ngokushesha ukuphinda okulandelayo.

Yenza kabusha ama-3, 6, noma ama-9. Phinda ngakolunye uhlangothi.

Buyekeza kwe-