I-Shape Studio: Lift Society At-Home Strength Circuits

-Delile

• Umjikelezo Wamandla Omzimba Osezansi
• Setha i-1: Ibhokisi leSquat + Ibanga Eliphakeme Lezinyawo
• Setha i-2: Ukuphakama kwe-Hip-Deadlift + Side-Lying
• Setha i-3: Split Squat + Single-Leg Hip Thrust + Pulse Squat
• Setha 4: Ukuguqa ngeWindmill Tabata
• Umjikelezo Wamandla Omzimba Ophezulu
• Setha i-1: Push-up + Lateral Raise
• Setha i-2: I-Military Press + Ehleli Emuva Fly
• Setha i-3: Umugqa Oguquliwe
• Setha i-4: I-Biceps Curl + Bench Dip
• Buyekeza kwe-

Khumbula le nombolo: ama-reps ayisishiyagalombili. Kungani? Ngokocwaningo olusha e Ijenali Yokucwaninga Amandla Nezimo, ukuqondisa isisindo ongakwenza nje ukuphindaphinda okuyisishiyagalombili ngesethi ngayinye kwenza ukuqinisa kwakho nokubaza kwenziwe ngokushesha okukhulu. Ngokuyisisekelo, okunquma ukuthi imiphumela oyithola kusuka kumakheshi akho wukuqeqesha ivolumu, noma inani lesisindo osiphakamisile liphindaphindwe ngenombolo yama-reps futhi ikusethe okwenzayo.

Ocwaningweni, ibhentshi lezivivinyo licindezelwe kabili ngeviki ngevolumu yokuqeqeshwa efanayo: ukuphindaphinda okune okusindayo kwamasethi ayisikhombisa, ukuphindaphinda okulingene okuyisishiyagalombili kwamasethi amane, noma ama-reps angu-12 alula amasethi amathathu. Wonke amaqembu aqinisa imisipha yawo yesifuba ngokulinganayo, kepha amaqembu amane nabayisishiyagalombili athole amandla amakhulu - kwathi laba bachitha isikhathi esiningi ebhentshini njengabagibeli abasindayo. (Okuhlobene: Izinzuzo Eziyinhloko ZezeMpilo Nokuqina Zokuphakamisa Izisindo Ezisindayo)

Sonke bekufanele sidale njengoba ijimu ibingavunyelwe kakhulu. Umqeqeshi wamandla uDylan Schenk uyakwazi lokho kahle kakhulu. Isitolo sakhe sokuqeqeshela izinsimbi, i-Lift Society e-Los Angeles, inamakilasi asebenzisa izisindo nama-barbell aphelele - nokho uSchenk kudingeke ukuthi akuhumushele lokho kunoma yiziphi izinsimbi abantu abanazo ekhaya ukuze balandele izindlela zakhe zokusakaza.

"Uma ungenazo izisindo ezitholakalayo zokunyusa inani oliphakamisayo, umgomo wakho isonto ngalinye uwukuthola ukuphindaphinda okwengeziwe ngesikhathi sokulandelana kwesikhathi esithile," usho kanje. Ngamanye amagama, uphusha ivolumu yakho yokuqeqesha ukhuphule inothi ngokungeza ama-reps esikhundleni samakhilogremu.(Noma, nansi indlela ehlakaniphile yokusebenzisa amabhendi okumelana nezisindo ezisindayo mbumbulu ekhaya.)

U-Schenk uklame ividiyo yakamuva yokuzilolonga ye-Shape Studio enomgomo ofanayo engqondweni, ukuze ukwazi ukuqinisa kungakhathaliseki ukuthi yiziphi izinsimbi onazo. Amasekethe akhe amabili amancane ahlukaniselwa emzimbeni ongaphezulu nasemzimbeni ophansi, enziwa ngezinye izinsuku, ngokulungiswa kokwenza ngamunye kube nzima kakhulu.

"Ngaleyo ndlela, empeleni uyakwazi ukuthola ivolumu yokuqeqesha eyengeziwe," esho. Kunokuba uhlale usuku ngemuva kokuzivocavoca umzimba wonke, ungakwazi ukuqeqesha ingxenye eyodwa kanzima njengoba enye ilulama. Qalisa ngokuhamba ngezansi.

Isebenza kanjani:Ingabe ukuhambisa ngakunye kwesikhathi esibonisiwe. Phinda isethi ngayinye izikhathi ezi-3 sezizonke ngaphambi kokudlulela kokulandelayo.

Uzodinga:Iqoqo lama-dumbbells anesisindo esiphakathi nesihlalo esiqinile noma ibhentshi elicishe liphakame ngamadolo.

Umjikelezo Wamandla Omzimba Osezansi

Setha i-1: Ibhokisi leSquat + Ibanga Eliphakeme Lezinyawo

Ibhokisi Squat

A. Yima ngezinyawo ezibanzi ngaphezu kobubanzi besinqe, izinzwane zikhonjiswe cishe kuma-degree angama-45, phambi kwesihlalo noma ibhentshi. Bamba i-dumbbell esindayo ume phambi kwesifuba ngezandla zombili.

B. Ukugcina isifuba siphakeme, hlala okhalweni emuva ukuze wehle ungene esikweleni, uthinta isitho esihlalweni noma ebhentshini.

C. Cindezela phakathi nonyawo ukuze ume, ucindezela ama-glute phezulu. Phinda imizuzwana engu-45.

Ibhuloho Eliphakeme Lonyawo

A. Lala ubheke phezulu phansi ubeke izithende esihlalweni noma ebhentshini ububanzi be-hip-width namadolo ngqo phezu kwezinqulu, agobe nge-engeli engama-degree angu-90.

B. Cindezela ezithendeni ukuze uphakamise izinkalo phansi, ucindezela ama-glutes.

C. Okhalweni Lower phansi. Phinda imizuzwana engu-45.

Phinda usethe izikhathi ezi-3 sezizonke.

Setha i-2: Ukuphakama kwe-Hip-Deadlift + Side-Lying

Tempo Deadlift

A. Bamba i-dumbbell esandleni ngasinye phambi kwezinqulu, izintende zibheke amathanga ngezinyawo ezinqamule ububanzi.

B. Ukuthatha imizuzwana emi-4 ukwenza njalo, hinge kancane okhalweni ngamadolo agobe kancane ukwehlisa ama-dumbbells phambi kwezinhlayiya.

C. Ukuthatha isekhondi eli-1 ukwenza njalo, cindezela ama-glutes bese uhlanganisa imisipha yokubuyela ekumeni, ugcine umnyama omnyama nentamo ingathathi hlangothi phakathi nokunyakaza. Phinda ukuphinda okungu-10.

Ukuphakama Kwe-Hip Okulala Ngamanga

A. Qala ukulala ngesinqe sokudla phansi, isifuba sikhuphukele endololwaneni yangakwesokudla nasemadolweni aqinisiwe futhi agobile kuma-90-degrees.

B. Umgogodla we-brace bese uphakamisa okhalweni phansi, uphakamise umlenze ophezulu phezulu ngangokunokwenzeka ngenkathi uyigobile.

C. Okhalweni Lower phansi. Phinda uze wehluleke (aka kuze kube yilapho ungakwazi ukwenza enye i-rep). Shintsha izinhlangothi; phinda.

Phinda usethe izikhathi ezi-3 sezizonke.

Setha i-3: Split Squat + Single-Leg Hip Thrust + Pulse Squat

Hlukanisa Isikwele

A. Qala ngomlenze owodwa welulelwe emuva ngokugoba ngamadolo, ukuphumula konyawo phezu kwesihlalo noma ebhentshini. Hlaba olunye unyawo uye phambili cishe ngamasentimitha ayi-12, uphethe ama-dumbbells esandleni ngasinye phambi kwezinqulu.

B. Goba umlenze wokuma ukwehlisela emgodini, ugcine idolo lilandelwa phezu kwezinzwane.

C. Cindezela ngonyawo olumi ukubuyela ukuqala. Phinda umzuzu ongu-1. Shintsha izinhlangothi; phinda.

Umlenze owodwa we-Hip Thrust

A. Beka amahlombe emaphethelweni esihlalo noma ebhentshini ezinezinyawo ziphansi phansi zigotshwe ngamadigri angama-90. Bamba i-dumbbell ngokuvundlile okhalweni, bese uphakamisa unyawo olulodwa phansi.

B. Ama-hips aphansi abheke phansi, ugcine i-back flat kanye nenkango ibambekile, bese ucindezela emlenzeni wokusebenza ukuze uphakamise izinqulu futhi ubuyele ukuqala.

C. Phinda umzuzu ongu-1. Shintsha izinhlangothi; phinda.

I-Pulse Squat

A. Bamba i-dumbbell thwi phambi kwesifuba ngezandla zombili, ume ngezinyawo ebanzi kancane kune-hip-wide apart.

B. Ngaphansi kwesikwele kuze kube yilapho amathanga ecishe afane phansi.

C. Cindezela ezinyaweni ukuphakamisa okhalweni cishe ngamasentimitha ayisithupha ngaphandle kokuma ngokuphelele.

D. Phansi emathangeni ukuze ahambisane futhi. Qhubeka nokudonsa umzuzu owodwa.

Phinda usethe izikhathi ezi-3 sezizonke.

Setha 4: Ukuguqa ngeWindmill Tabata

A. Qala uguqe phansi uhhafu nge-dumbbell esandleni ohlangothini olufanayo nomlenze wangaphambili. Cindezela ngaphezulu kwe-dumbbell ngakho-ke ingaphezulu kwehlombe ngqo.

B.Ukugcina umnyombo ubandakanyekile futhi emuva uyisicaba, finyelela isandla esiphambene ubheke phansi, ugoba ingalo ukuze uthinte indololwane phansi uma kungenzeka. Gcina i-dumbbell ivaliwe ngaso sonke isikhathi, uvumela ihlombe ukuthi linyakaze ukuze i-dumbbell ifinyelele ngqo phezulu ophahleni ngaso sonke isikhathi.

C. Phakamisa kancane i-torso phezulu ukuze ubuyele ukuze uqale. Qhubeka imizuzwana engu-20.

Phinda inani eliphindwe kathathu.

Umjikelezo Wamandla Omzimba Ophezulu

Setha i-1: Push-up + Lateral Raise

Push-Up

A. Qala endaweni ephezulu yepulangwe phansi, wehlele emadolweni uma kudingeka.

B. Bend izindololwane emuva ngama-engela angama-45-degree ukwehlisa isifuba phansi, kuma lapho izingalo zigobile cishe ngama-degree angama-90.

C. Cindezela isifuba kude naphansi ukuze ubuyele ekuqaleni. Phinda imizuzwana engu-45.

Ukukhuphuka Kwamuva

A. Yima ubambe i-dumbbell esandleni ngasinye emaceleni, izinyawo zicashele ububanzi futhi amadolo agobe kancane.

B. Ngokunyakaza okuhamba kancane nokulawulwayo, phakamisa ama-dumbbells aphumele ezinhlangothini kuze kufike ezingeni lamahlombe, ugcine izingalo ziqonde ngezindololwane zigobile kancane.

C. Izimbumbulu ezingezansi ezinesilawuli sokubuyela kuzoqala. Phinda imizuzwana engu-45.

Phinda usethe izikhathi ezi-3 sezizonke.

Setha i-2: I-Military Press + Ehleli Emuva Fly

Abezindaba

A. Yima ngezinyawo ububanzi be-hip-wide, ubambe i-dumbbell esandleni ngasinye ehlelwe ukuphakama kwamahlombe.

B. Kuthatha isekhondi elingu-1 ukwenza kanjalo, cindezela ama-dumbbell phezulu ukuze abe ngaphezu kwamahlombe ngokuqondile.

C. Kuthatha amasekhondi angu-4 ukwenza kanjalo, yehlisa kancane ama-dumbbell ukuze ubuyele ukuze uqale. Phinda ukuphinda okungu-10.

Bahlezi Emuva Indiza

A. Qala ukuhlala esihlalweni noma ebhentshini izinyawo ziyisicaba phansi, uphethe i-dumbbell esandleni ngasinye. I-Hinge torso phambili ukuze icishe ilingane naphansi, igcine umgogodla ubambene futhi ungemuva uphansi. Vumela ama-dumbbells ukuthi axhomeke eduze kwemilenze ephansi.

B. Phakamisa izingalo eziqondile (kepha ezingakhiyiwe) ziye ezinhlangothini zize zihambisane namahlombe, ucindezela emuva emuva.

C. Izimbumbulu ezingezansi eduze kwemilenze ephansi ukubuyela ekuqaleni. Phinda kuze kwehluleke (aka uze ungakwazi ukwenza enye i-rep).

Phinda usethe izikhathi ezi-3 sezizonke.

Setha i-3: Umugqa Oguquliwe

Umugqa Ogobile

A. Yima izinyawo zihlukene ngobubanzi be-hip namadolo agobe kancane, ubambe i-dumbbell esandleni ngasinye ngezinhlangothi. Hamba phambili ukuze i-torso ibe cishe i-engeli engama-degree angu-45.

B. Ama-dumbbell amarowu aye phezulu ezinqulwini, ecindezela phezulu ngemuva.

C. Ama-dumbbells aphansi ukubuyela ukuqala. Phinda umzuzu ongu-1.

UBradford Press

A. Qala ukuma izinyawo zihlukene ngobubanzi be-hip kanye ne-dumbbell esandleni ngasinye eshaywe ngobude behlombe, ama-dumbbell ngaphambi komugqa wehlombe.

B. Ngokucabanga ukuthi ama-dumbbell axhunyiwe - njengokungathi ayi-barbell - phakamisa ama-dumbbell phezulu, emuva, naphansi, njengokungathi uhambisa i-barbell phambi kwekhanda, ngaphezulu, nangemuva kwekhanda.

C. Phinda umnyakazo oya phambili ukuze ubuyele ekuqaleni. Phinda umzuzu ongu-1.

Ukudonsa Okuthambekele

A. Qala ukuma izinyawo zihlukane ububanzi okhalweni, amadolo agobe kancane. Hinge phambili ukuze i-torso icishe ihambisane nephansi. Nweba izingalo phambili ukuze ama-biceps abe eduze nezindlebe futhi izintende zibheke phansi.

B.Ukucindezela emuva emuva, dweba izindololwane emuva ezinqeni.

C. Yelula izingalo ukuze ubuyele ekuqaleni. Phinda umzuzu ongu-1.

Phinda usethe izikhathi ezi-3 sezizonke.

Setha i-4: I-Biceps Curl + Bench Dip

I-Biceps Curl

A. Qala ukuma ngezinyawo phakathi kwe-hip-wide futhi i-dumbbell esandleni ngasinye ngezinhlangothi, izintende zibheke ngaphakathi.

B. Ama-curl dumbbells akhuphukela emahlombe, izihlakala ezijikelezayo ukuze izintende zibheke ngaphambili kwamahlombe.

C. Yehlisa kancane ama-dumbbell ukuze ubuyele ukuze uqale. Phinda imizuzwana engu-45.

Ibhentshi Dip

A. Hlala onqenqemeni lwesihlalo noma ebhentshini kunezintende onqenqemeni, iminwe ilenga ngaphambili nezinyawo ziyisicaba phansi. Phakamisa ama-hips esihlalweni noma ebhentshini futhi uye phambili ukuze alenga ngaphambili.

B. Gobisa izindololwane cishe kuma-degree angama-90 ukwehlisa okhalweni phambi kwesihlalo.

C. Cindezela ama-triceps bese ucindezela ezintendeni zezandla ukunweba izingalo bese ubuyela ekuqaleni. Phinda imizuzwana engu-45.

Phinda usethe izikhathi ezi-3 sezizonke.

Buyekeza kwe-