Ibhola Lezokwelapha eliyi-10 Lihamba Ukuthambisa Yonke Imisipha Emzimbeni Wakho

-Delile

• Isimiso semizuzu engu-20
• 1. Abaqwala izintaba
• 2. Isikwele esingaphezulu
• 3. Imibuthano
• 4. I-twist yaseRussia
• 5. Side lunge
• 6. Ama-Pushups
• 7. Ukufa komlenze owodwa
• 8. USuperman
• 9. Izimpama
• 10. Ukuthinta uzwane
• Okubalulekile
• Isibonelo sendlela yemizuzu engama-20
  

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Udinga ukuvula imfanelo yakho yasekhaya up notch? Ibhola lomuthi kungaba ngumngani wakho omusha.

Namuhla, angamabhola enjoloba amakhulu, aqinile anesisindo esisuka ku-2 kuye ngaphezu kwamakhilogremu angama-20, kodwa amabhola emithi kucatshangwa ukuthi avela endalweni kaHippocrates eminyakeni eyizinkulungwane edlule. Kuthiwa lo dokotela wayegcwalise izikhumba zezilwane ngezinto ezisindayo futhi iziguli zakhe zazisebenzisa ukuze zilulame ekulimaleni.

Futhi ngenxa yokuguquguquka kwayo, lo mqondo umile ekuvivinyweni kwesikhathi namandla. Ibhola lomuthi lingaphonsela inselelo emandleni akho, ukukhuthazela, nokulinganisela kwakho.

Amanye ama-pluses? Akubizi futhi kulula ukuwagcina.

Ngezansi, sikhethe ukuzivocavoca kwebhola lezokwelapha eziyi-10 ngokuqinisekile ukuphonsela inselelo umzimba wakho wonke.

Ukukhetha igiya elifanele Khetha ibhola lomuthi elilula kuzo zonke lezi zivivinyo, ikakhulukazi uma usaqala. Amakhilogremu amane noma ayisithupha ayisiqalo esihle. Uhlobo oluyisisekelo olufana nale noma olulodwa olunezibambo zokubamba kalula luzosebenza ngokufanayo.

Isimiso semizuzu engu-20

Ukufudumala imizuzu eyi-10 noma ngaphezulu ngaphambi kokuqala lokhu kuvivinya umzimba - ukuhamba ngamandla noma ukuhamba endaweni kuzosebenza kahle. Uma usuzilolonge lezi zinyathelo isikhashana, qala ukusebenzisa ibhola lomuthi elinzima ukuqhubeka nokuphonsela inselelo amandla akho nokukhuthazela.

Hlanganisa okungenani iminyakazo emihlanu engezansi bese ujikeleza kuyo imizuzu engama-20 ukuze kungabikho-frills, inqubo yomzimba wonke.

1. Abaqwala izintaba

Ukuzivocavoca okuhle ukuze igazi lakho ligeleze, abagibeli bezintaba ukunyakaza komzimba wonke okwenziwe kube nzima ngokufaka ibhola lomuthi.

Imikhombandlela:

1. Ngena endaweni yepulangwe nebhola lomuthi ngaphansi kwezandla zakho.
2. Ukugcina umhlane nentamo yakho iqonde, shayela idolo lakho langakwesokudla phezulu esifubeni sakho. Yikhulise bese ushayela ngokushesha idolo lakho langakwesobunxele phezulu esifubeni sakho. Qinisekisa ukuthi umnyombo wakho ubandakanyeka kuyo yonke indawo.
3. Qhubeka, uhambe ngokushesha okukhulu ngangokunokwenzeka ngaphandle kokwehlisa ifomu, amasekhondi angama-30. Phumula imizuzwana engama-30. Phinda kabili ngaphezulu.

2. Isikwele esingaphezulu

Izikwele ezingaphezulu zibandakanya umnyombo wakho - ikakhulukazi iqolo lakho eliphansi - futhi ziphonsela inselelo ukuzinza kwakho ngaphezu kwesikwele esijwayelekile emuva. Futhi usebenza iqolo lakho eliphezulu, amahlombe, nezingalo ngokubamba ibhola lomuthi ngenhla kwekhanda lakho. Uhla lwakho lokunyakaza luzohluka ngalolu hlobo lwesikwele, ngakho-ke naka kakhulu ifomu lakho.

Imikhombandlela:

1. Yima ngezinyawo ububanzi bucishe bube buhlukaniswe nehlombe, ubambe ibhola lomuthi liqonde ngaphezulu kwekhanda lakho kukho konke ukunyakaza.
2. Squat phansi: Qala ukugoba amadolo akho bese uphusha izinqe zakho emuva sengathi uzohlala esihlalweni. Yima lapho amathanga akho ehambisana nomhlabathi futhi uqiniseke ukuthi amadolo akho awaguqeli ngaphakathi.
3. Phusha izithende zakho ekukhuphukeni, unikeze ama-glutes akho ukukhama phezulu.
4. Yenza amasethi ama-3 we-12 reps.

3. Imibuthano

Isishisi sehlombe, imibuthano izokuphonsela inselelo. Hambisa kancane futhi ulawule ukwenza ukuhambisa kuphumelele.

1. Yima ngezinyawo ububanzi bokubanda ehlombe, ubambe ibhola lomuthi uqonde ngaphezulu.
2. Bopha umnyombo wakho bese uqala ukunyakazisa izingalo zakho ngokunyakaza kwewashi, "udwebe" umbuthano kusuka ekuqaleni kuze kube sekugcineni. Sonta umnyombo wakho ukwamukela ukunyakaza, kodwa gcina izinyawo zakho zimile.
3. Phinda izinguquko ezi-8 kuye kwezingu-10 eziya ohlangothini olulodwa, bese ushintshela ukwenza okunye okungu-8 kuye kokungu-10 ohlangothini oluphikisana newashi. Qedela amasethi ama-3.

4. I-twist yaseRussia

Yini ukujima ngaphandle komsebenzi othile we-ab? Qiniseka ukuthi uphendukezela isifuba sakho sonke ohlangothini ngalunye ngenzuzo enkulu.

Imikhombandlela:

1. Hlala imilenze yakho igobile nge-degree engu-45 degree phambi kwakho, izinyawo zithinta phansi. Ngezingalo ezeluliwe, bamba ibhola lomuthi phambi kwakho.
2. Bopha umnyombo wakho, uphendukise isifuba sakho, bese uhambisa ibhola lomuthi ngakwesokunene sakho lize licishe lithinte phansi.
3. Buyela phakathi. Phinda ohlangothini lwesobunxele.
4. Yenza amasethi ama-3 ama-reps aphelele angama-20, ayi-10 ohlangothini ngalunye.

5. Side lunge

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Ukunyakaza kokusebenza kusuka kolunye uhlangothi kubaluleke kakhulu njengokusebenza phambili uye emuva, yingakho i-lateral lunge kuwumsebenzi omuhle wokufaka.

Imikhombandlela:

1. Yima ngezinyawo ububanzi bokubanda ehlombe, ubambe ibhola lomuthi esifubeni sakho.
2. Thatha isinyathelo esikhulu ohlangothini lwakho lokunene. Lapho unyawo lwakho lufika emhlabathini, gobisa idolo lakho langakwesokudla bese uhlalisa isinqe sakho emuva endaweni yokuma emlenzeni owodwa. Gcina umlenze wakho wesobunxele uqonde.
3. Phusha unyawo lwakho lokunene bese ubuyela endaweni yokuqala.
4. Yenza amasethi ama-3 we-10 reps ohlangothini ngalunye.

6. Ama-Pushups

Njengokungathi ama-pushups ajwayelekile abengeyona inselelo eyenele - phonsa ibhola lomuthi kumxube! Uzothola ukunwebeka okujulile esifubeni sakho lapho usebenzisa ibhola lomuthi kulokhu kuvivinya umzimba. Futhi njengenjwayelo, ungakwazi ukukuhlehlisa kalula lokhu kuhamba ngokuguqa ngamadolo.

Imikhombandlela:

1. Qala endaweni ye-pushup, kepha esikhundleni sokuhlala kwesandla sakho sokudla phansi, beka ibhola lomuthi ngaphansi. Ungakhipha izindololwane zakho ngaphezu kwalokho ebingakwenza nge-pushup ejwayelekile, kodwa qiniseka ukuthi iqolo lakho alileleki futhi nentamo yakho ayithathi hlangothi.
2. Qedela i-pushup. Gingqa ibhola lomuthi ngesandla sakho sobunxele bese uyaphinda.

7. Ukufa komlenze owodwa

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Ukushona komlenze owodwa kuphonsela inselelo ukuzinza kwakho ngenkathi futhi kuhlukanisa umlenze owodwa ngasikhathi ukusiza ukubhekana nanoma ikuphi ukungalingani ongaba nakho.

Imikhombandlela:

1. Yima ngezinyawo zakho ndawonye nebhola lomuthi liqonde ngqo phambi kwakho.
2. Ukugcina umlenze wakho wangakwesokudla ugobile, ugoba okhalweni lwakho uvumela isifuba sakho siwele phambili, bese welula umlenze wakho wesobunxele uqonde ngemuva kwakho. Qinisekisa ukuthi umhlane wakho uqondile, umgogodla uqinile, amahips ayisikwele phansi, nentamo ayithathi hlangothi.
3. Lapho i-torso yakho ifana nomhlabathi, buyela endaweni eqondile.
4. Yenza amasethi ama-3 we-10 reps ohlangothini ngalunye.

8. USuperman

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Ukuqondisa umhlane wakho ophansi kanye ne-glutes, lokhu kuvivinya kunzima kanzima. Ukungeza isisindo sebhola lomuthi emzimbeni wakho ophezulu kuyinselele.

Imikhombandlela:

1. Beka esiswini sakho ngezingalo zakho ezinwetshiwe ngaphezulu zibambe ibhola lomuthi izinzwane zakho zikhombe odongeni olungemva kwakho. Qinisekisa ukuthi intamo yakho ihlala ingathathi hlangothi kulo lonke lolu hambo.
2. Ukwenza umnyombo wakho, sebenzisa imisipha yakho yangemuva kanye ne-glute ukukhulisa umzimba wakho phezulu nemilenze yakho ususe phansi phezulu ngangokunokwenzeka.
3. Misa okwesikhashana umzuzwana owodwa phezulu bese ubuyela ekuqaleni.
4. Yenza amasethi ama-3 we-10 reps.

9. Izimpama

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Isetshenziselwa ukuthuthukisa amandla namandla, ama-slams ebhola lomuthi nawo awumsebenzi we-cardio - isibhakela esisodwa nambili. Uma unebhola lomuthi elisindayo elitholakalayo, lokhu kungukuzivocavoca ukulisebenzisa.

Imikhombandlela:

1. Yima ngezinyawo zakho zihlukaniswe ububanzi emahlombe nebhola lomuthi liqonde ngenhla kwekhanda lakho.
2. Goba okhalweni lwakho, futhi ugcine izingalo zakho zeluliwe, shaya ibhola lomuthi emhlabathini kanzima ngangokunokwenzeka.
3. Thatha ibhola lomuthi bese ubuyela endaweni yokuqala.
4. Yenza amasethi ama-3 we-10 reps.

10. Ukuthinta uzwane

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Yinqume ngomsebenzi owengeziwe, uthathe uzwane uthinte inothi.

1. Lala ngomhlane uvule izingalo nemilenze, uphethe ibhola lomuthi ezandleni zakho.
2. Ukufaka umnyombo wakho, phakamisa izingalo nemilenze yakho uqonde phezulu ukuze uhlangane ngaphezu komzimba wakho ophakathi, ugoqele phezulu ukuqinisekisa ukuthi ziyathinteka.
3. Yehlisa kancane phansi phansi ukuze uqale. Yenza ama-reps ayi-12 kuye kwangama-15.

Okubalulekile

Isibonelo sendlela yemizuzu engama-20

• Abagibeli bezintaba ezi-1
• 20 sec ukuphumula
• 1 min ngaphezulu kwesikwele
• 20 sec ukuphumula
• Iminithi eli-1 Ama-Russian Twists
• 20 sec ukuphumula
• 1 iminithi uSuperman
• 20 sec ukuphumula
• Iminithi elingu-1 Toe Touch
• 20 sec ukuphumula
• Phinda u-3x

Qedela lokhu kuhamba okungu-10 ngebhola lomuthi ukuze uqinise, uthoni, futhi wandise amandla jikelele. UHippocrates angaziqhenya!

UNicole Davis ungumbhali osuselwa eBoston, umqeqeshi womuntu oqinisekiswe yi-ACE, nomthandi wezempilo osebenzela ukusiza abesifazane ukuthi baphile impilo eqinile, enempilo, nenenjabulo. Ifilosofi yakhe ukwamukela amajika akho futhi wakhe ukulingana kwakho - noma yini engaba khona! Uboniswe kumagazini i-Oxygen "Ikusasa Lokuqina" kumagazini kaJuni 2016. Mlandele ku-Instagram.