Ungayandisa Kanjani Amandla Wakho Wokubamba Ukuzivocavoca Okuqinile

-Delile

• Kulungele
• 1. Ama-Hang Re-Grips/I-Monkey Bar Traverse
• 2. Kufakwe Umugqa Obanzi
• 3. I-Crucifix Push-Up
• 4. I-Chin Ngenhla Kwe-Bar Tuck-Ups
• 5. Ukulenga Ukubamba Umzimba Ongenalutho
• 6. AmaBench Jump Squats / Step-Ups
• 7. Ukudonsa Okuqinile
• Buyekeza kwe-

Ngabe wake wazama ukwenza ukudonsa okuthile futhi kwadingeka uyeke ngaphambi kokuba imisipha yakho iyeke, ngoba nje ungasakwazi ukubambelela kubha? Ngabe wake wawa emabhaleni enkawu ngesikhathi somjaho wezithiyo-wangena emgodini okhohlisayo wodaka ngezansi-ngoba iminwe yakho izwa ibuthakathaka kakhulu? Wake wake wakhipha isisindo ku-barbell noma ushintshe i-dumbbell elula hhayi ngoba yakho umzimba ibingenamandla ngokwanele, kepha ngoba eyakho izandla akunjalo?

Seziphelile lezo zinsuku! Isikhathi sokuhweba ukuyeka ama-callus, futhi ufunde ukuthi ungawandisa kanjani amandla wokubamba.

Faka: lokhu kuvivinya umzimba okuphelele, okuhlonishwa nguSarah Gawron (umqeqeshi e-Epic Hybrid Training eNew York City). Kungenziwa endaweni yokuzivocavoca, enkundleni yokudlala, noma ekhaya uma unebha yokudonsa elula. Izoshaya umzimba wakho wonke, kepha gxila kungqikithi yakho nasemhlane, futhi-okubaluleke kakhulu-shisa izingalo zakho nezandla zakho ukwakha amandla akho okubamba. (Okunye ukubamba amandla okubamba: izivivinyo ezinzima zezintambo zempi ezishisa ithani lamathole.)

Kepha okokuqala, i-PSA enobungane: Izingalo zakho zangaphambili kungenzeka zibe ngokuphelele kushe ngemuva kwalokhu-futhi ungahle ungakwazi ngisho ukukuqeda konke. Uma uyi-newbie ephelele, ungaqala ngesethi eyodwa, noma umane uphonsa okunye kwalokhu kuvivinya umzimba enkambisweni yakho.

Isebenza kanjani: Yenza ama-reps ayisishiyagalombili kuya kwayi-12 wokuvivinya ngakunye. Phinda amasethi ama-3.

Ithiphu yefomu: Kunoma yimuphi umsebenzi wokulengiswa / wokulengiswa, hlala uhlanganyela nomgogodla wakho futhi uhlale udonsela phansi kubha ukuze uthinte imisipha yakho yangemuva, ezokuxhasa futhi ikubambe.

Kulungele

Ingxenye A: Yenza izikhathi ezingu-10 zokuzivocavoca ngakunye.

• Imibuthano Yengalo (Yenze ibuyele emuva bese iya phambili.)
• I-Toy Soldier (Khahlela umlenze oqondile wesokudla uye phambili ukuze uhlangane nengalo yesokunxele eqondile. Phinda ngakolunye uhlangothi.)
• Ukudangala Kwe-Scapular Okulengayo (Lenga kubha ephezulu enamahlombe axegayo. Bamba iqhaza ongenhla bese unyusa amahlombe phansi, uphakamisele umzimba phezulu amayintshi ambalwa. Yehlisa kancane uye endaweni yokuqala.)

Ingxenye B: Yenza imizuzwana engama-30 yokuzivocavoca ngalunye. Yenza amasethi ama-2.

• I-Inchworm Push-Up (Hambisa izandla uye epulangwe, wenze i-push-up, bese ubuyisa izandla ungene futhi ume.)
• Abakhuphuka Izintaba Ezinkulu (Qala endaweni epulangwe bese ushintsha unyawo ngalunye phezulu ukuze utshale isicaba ngaphandle kwesandla ngalolo hlangothi.)
• Ama-Squat Thrusters (Beka izandla phansi, gxuma ubuyele epulangeni, gxuma izinyawo uye ezandleni, futhi ume.)
• Ama-Jumping Jacks

1. Ama-Hang Re-Grips/I-Monkey Bar Traverse

A. Usebenzisa ibha yokudonsa noma iqoqo lemigoqo yenkawu, hang izandla ezimbili kubha nemilenze igobile. Gcina ukungezwani emilenzeni ngokuguquguqula i-quadriceps, i-glutes, nemisipha.

B. Kumabha ezinkawu, hamba phambili, ushintshanise ukuthi yisiphi isandla esibamba ibha, bese ubuyela emuva ukudonsa isifuba phezulu, uguqule okhalweni eceleni. Kubha yokudonsela phezulu, shintshanisa isandla ngasinye usisuse kubha, unyakazisa izinqe zibheke eceleni.

2. Kufakwe Umugqa Obanzi

A. Zibeke ngaphansi kwebha yokudlala ephansi, i-barbell eboshwe endaweni ephansi, noma itafula eliqinile eliphakathi nendawo, uma usekhaya. (Futhi uma kungekho kulokhu okutholakalayo, ungenza umugqa ohlanekezelwe ku-TRX). Bamba ibha noma onqenqemeni lwethebula izintende zibheke phezulu, isifuba ngqo ngaphansi kwazo, nemilenze yeluliwe ukuze wakhe umugqa oqondile womzimba.

B. Ukugcina indawo eqinile yepulangwe, phakamisa umzimba phezulu ngokudonsela umgoqo esifubeni, ucindezela izindwani zehlombe, ubambe ingemuva elingenhla naphakathi kanye nama-biceps.

C. Umzimba ophansi ubuyele phansi ukuze uqale. (Yakha amandla eqolo lakho nakakhulu ngalezi zivivinyo zasemuva.)

3. I-Crucifix Push-Up

A. Qala endaweni eqinile yepulangwe ephakeme izandla ezibanzi kunobubanzi behlombe neminwe ikhomba kude.

B. I-torso engezansi kuze kube yilapho amahlombe efinyelela ukuphakama kwendololwane, bese ucindezela emuva ukuqala.

4. I-Chin Ngenhla Kwe-Bar Tuck-Ups

A. Bamba ibha ephakeme enomzimba obheke izintende. Donsa isilevu ngenhla kwebha, ugcine izindololwane zisondele ezimbanjeni.

B. Tuck emadolweni phezulu ubheke enkingeni yesisu, ukhiphe i-pelvis futhi uhlanganyele i-abs ephansi.

C. Buyela ekuqaleni, ugcine isilevu ngaphezu kwebha.

5. Ukulenga Ukubamba Umzimba Ongenalutho

A. Bambelela kubha ephezulu izintende zibheke phambili.

B. Donsa izinyawo ndawonye phambili kancane bese uhlanganyela imilenze ne-abs ukuze wakhe isikhundla somzimba esingenalutho. Bamba imizuzwana emi-3, bese uyadedela.

6. AmaBench Jump Squats / Step-Ups

A. Yima phambi kwebhentshi, ibhokisi le-plyo, noma isethi yezitebhisi (uma usekhaya).

B. Gcina isifuba siphezulu, yenza ikota yesikwethi ukuze ugxume, uguqe ngamadolo, futhi uhlale phezu kwebhentshi, ibhokisi, noma isinyathelo esimisiwe. Zama ukuhlala uthambile, kuzwane kuqala, bese isithende.

C. Isinyathelo (ungagxili) phansi bese ubuyela ekuqaleni.

7. Ukudonsa Okuqinile

A. Bamba ibha ephezulu izintende zibheke kude, ubambe isikhundla somzimba esingenalutho.

B. Hlanganisa phezulu emuva bese udonsa isifuba phezulu ngakho isilevu singaphezu kwebha, ugcine isikhundla somzimba esingenalutho. Gwema ukufinyelela ngesilevu sakho noma ukukhukhumeza isifuba kanye nomgogodla ovala ukusebenza.

C. Ngokunyakaza okuhamba kancane nokulawulwa, yehlisa emuva ukuze uqale. (Kusamele ube nekhono lokudonsa okuyisisekelo? Awusiye wedwa - kudideka kanzima. Nangu umhlahlandlela wokuthi ungadonsa kanjani.)

Buyekeza kwe-