Amabhendi Wokumelana: Ithuluzi Elihle Kakhulu LeGym Yakho Yasekhaya

-Delile

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Awudingi ijimu ephelele egcwele imishini ukuthola umzimba oqinile, onomdlandla. Eqinisweni, intambo yamandla enganakwa kakhulu incane kakhulu futhi ayisindi ungayihambisa ngokoqobo noma ikuphi-ibhendi lokumelana nayo. Ngaleli thuluzi elilula, ungathola ukuzivocavoca okuhlaba umxhwele ekhaya kwemisipha yonke emzimbeni wakho. Ungenza cishe noma yikuphi ukuzilolonga kwamandla ongawenza ngezisindo ngokushintsha okumbalwa nje.

Ukwenza ithoni umzimba wakho wonke, namathisela ibhande lakho lokumelana nanoma yini ezungeze indlu (ipaki, igumbi lehhotela, njll.) Futhi wenze inqubo yakho ejwayelekile yokuqeqesha amandla. Njengoba uba namandla, unganciphisa ibhendi ukuze yenze kube nzima. Nazi izivivinyo ezimbalwa ezinkulu zamandla ongayengeza esimisweni sakho esijwayelekile ukuze ube nomzimba oqinile, ohehayo.

Ukujima Umzimba Wonke: I-Ski Jumper

Lokhu kuvivinya okulula kusebenza iningi lemisipha yakho emikhulu-izingalo zakho, i-abs, iqolo nemilenze. Yengeze esimisweni sakho sesiqalo sekhanda sokuncika kusuka ekhanda kuye ozwaneni.

I-Ab Workout: I-Tube Chop

Lokhu kungenye yezindlela ezinhle kakhulu zokuzivocavoca kwabesifazane, okusimamisa wonke umnyombo wakho. Yengeze esimisweni sakho samanje futhi uzoba sendleleni yokuthola isisu esiqinile, esicabalele.

I-Ab Workout: Ipulangwe eline-Triceps Extension

Khuphula umfutho wepulangwe lendabuko ngokusebenza ama-triceps akho ngebhande lokumelana.

I-Ab Workout: I-Side Bridge Cable Row

Izikhathi ezinhlanu i-Olympian Dara Torres isebenzisa lokhu kuvivinya umzimba ukuthola iphakethe lakhe elinamandla nelinamandla amakhulu ayisithupha.

Ukusebenza Kokumelana Nebhonasi: Donsa futhi Ugobe

Ibhendi lokumelana liyindlela emnandi yokukhipha izingalo zakho. Lokhu kunyakaza okulula kuzosebenza i-triceps yakho, ama-biceps nomhlane wakho ngokunyakaza okukodwa okulula. Kuhle ukukwenza ngaphandle, noma ngokunethezeka efulethini lakho.

Okuningi ngokuqeqeshwa kwamandla:

•I-Kettlebell Workouts: Izindlela Eziyisi-7 Zokwenza Ithrendi Isebenzele Wena

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