Zama Lokhu Free, Izitebhisi Foolproof Workout

-Delile

• Isikhathi semizuzu engama-30
  
• Ukuhamba
• 1. Njalo-abanye
• 2. Ama-Pushups
• 3. Isihlukanisi seBulgaria
• 4. Isinyathelo-up
• 5. Isikwele esiseceleni
• 6. Ama-triceps afaka
• 7. Abaqwala izintaba
• 8. Ukuhamba kwenkalankala
• Ukuthatha

Uma ungumfana noma i-gal engenazinto zokusebenza-zokuzivocavoca, uyazi ukuthi ngemuva kwesikhashana, ukuhamba okucacile kwe-bodyweight kungathamba kancane.

Ulungele ukuyinonga? Ungabheki kude kunesethi yezitebhisi.

Kungakhathaliseki ukuthi unezitebhisi zokundiza ekhaya lakho noma uhlala eduze nezitebhisi ezithile zepaki noma zenkundla, lokhu kuzivocavoca izitebhisi okungenangqondo (futhi kwamahhala) kuzokuphonsela inselelo emzimbeni wakho wonke, futhi kukunikeze nomthamo omuhle we-cardio.

Sinemininingwane eyisishiyagalombili ongayenza usebenzisa izitebhisi futhi sichaze inqubo yemizuzu engama-30 usebenzisa izitebhisi kanye nobukhulu bomzimba wakho. Ingabe usukulungele ukusukuma?

Ithiphu: Gqoka amateki ngokubamba okuhle nokubamba, ikakhulukazi uma usebenzisa izitebhisi zokhuni noma zemabula, ukugwema ukushibilika noma ukuwa.

Isikhathi semizuzu engama-30

• Ukuzifudumeza (imizuzu emithathu). Hamba izitebhisi, uzithathe ngamunye ngamunye. Khuphuka ngesivinini esikhululekile. Izitebhisi "zokuhamba" ukufudumala okuhle kokuzivocavoca izitebhisi, njengoba uzobe uvusa yonke leyo misipha yemilenze - njenge-quads yakho, imisipha, i-glutes namathole akho - kanye nezinqulu nomgogodla wakho.
• Gijima izitebhisi umzuzu owodwa. Thatha ijubane lapha, ukhuphuke izitebhisi, ukuqhubeka nokukhulula imilenze yakho futhi wenze inhliziyo yakho ishaye.
• Amandla ne-cardio. Gcwalisa amasethi amathathu amasekhondi angama-30 kokuhamba ngakunye okubalwe ngezansi ngamasekhondi angama-30 kuya kwiminithi elilodwa lokuphumula phakathi. Qedela ama-reps amaningi ngangokunokwenzeka kuleyo mizuzwana engama-30.

Ukuhamba

1. Njalo-abanye

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Ukuthatha izitebhisi ezimbili ngesikhathi (zonke ezinye izitebhisi) kudinga isinyathelo esiphakeme futhi esijulile sokukhuphuka ngaphezu kwesisodwa ngasikhathi. Futhi ngoba usaqhubekela phambili uye phezulu, umnyombo wakho uzobe usebenza ukukusiza uzinze futhi.

Ezosebenza:

1. Qala phansi ezitebhisini bese ukhuphuka izitebhisi ezimbili ngonyawo lwakho lokunene, ulethe unyawo lwakho lwesobunxele ukuhlangabezana nalo.
2. Masinyane nyukela ezinye izinyathelo ezimbili, uhole ngonyawo lwakho lwesobunxele.
3. Phinda lokhu kulandelana imizuzwana engama-30. Hamba ngokushesha okukhulu lapha ngokuphepha.
4. Buyela ezansi kwezitebhisi bese uphinda amasethi ama-3.

2. Ama-Pushups

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I-Pushups ingukuzivocavoca umzimba okugcwele, kepha ngokusobala idinga amandla amaningi omzimba ongaphezulu. Izitebhisi zinikela ngesiphakamiso esisebenzayo sokukusiza lapha.

Ezosebenza:

1. Bhekana nezitebhisi bese uthatha isikhundla se-pushup.
2. Beka izandla zakho zibanzi kancanyana kunobubanzi behlombe eceleni kwesinyathelo sokuqala, sesibili, noma sesithathu, kuya ngokuthi izitebhisi ziyenyuka yini namandla akho. Lapho izandla zakho ziphakanyisiwe, i-pushup izoba lula.
3. Ukugcina umugqa oqondile kusuka ekhanda kuye ozwaneni, yehlisa umzimba wakho kancane phansi, uvumele izindololwane zakho ukuba zigobeke ziye ku-45-degree angle.
4. Hlela ukuthinta isifuba sakho esinyathelweni, bese welula izingalo zakho, ubuyela endaweni yokuqala.
5. Qala ngamasethi ama-3 we-10 reps.

3. Isihlukanisi seBulgaria

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Inselele ama-quads akho kanye ne-glutes kanye nebhalansi yakho nokuzinza ngama-squat split squats. Ngokukhomba umlenze owodwa ngasikhathi sinye, lo msebenzi uzoveza ukungalingani kwemisipha.

Futhi, kudinga ukuhamba ezinqulwini zakho. Lapho umlenze wakho omile usondela ezitebhisini, kulapho lo msebenzi uzobhekisa kakhulu ama-quads akho.

Ezosebenza:

1. Qala ezansi kwezitebhisi, ubheke kude cishe ngamamitha amabili nambili ngaphambi kwesiteji esingezansi.
2. Phakamisa unyawo lwakho lwesobunxele esitebhisini sesibili noma sesithathu ngakho-ke kungathi ukuphakama kwamadolo.
3. Phumuza uzwane lwakho esitebhisini bese uthatha isikhundla se-lunge. Yehlisa phansi umlenze wakho wangakwesokudla, ugcine i-torso yakho iqonde futhi isikwele sezinqe. Qinisekisa ukuthi idolo lakho aliweli phezu kozwane lwakho.
4. Nweba umlenze wakho wesokudla, bese uyaphinda.
5. Shintsha imilenze ngemuva kwe-10-12 reps.

4. Isinyathelo-up

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Izinyathelo ezitebhisini azisasebenzi! Ukuqondisa ama-quads akho kanye ne-glutes phakathi kweminye imisipha yomlenze, lo msebenzi ngeke unikeze izinzuzo zobuhle kuphela - sawubona, impango eyindilinga! - izokusiza ngemisebenzi yansuku zonke.

Ezosebenza:

1. Qala ngomlenze wakho wesokudla. Ngena esinyathelweni sesithathu (noma yini ukuphakama kwamadolo). Phusha isithende sakho, bese uletha unyawo lwakho lwesobunxele ukuhlangabezana nesokudla sakho.
2. Uma ulwela inselelo, phakamisa lowo mlenze wangakwesokunxele ngemuva lapho usendleleni yokuhlangabezana nesokudla sakho, ukhama i-glute kule nqubo. Qiniseka ukuthi ugcina isikwele sakho sezinqe ezitebhisini lapha ukuze uthole okuningi kulokhu kunwetshwa kwe-hip.
3. Lapho umlenze wakho wesobunxele ubuyile ngokuphepha esiteji, phinda. Hola ngomlenze wakho wesobunxele, ukhuphule inani elifanayo lezinyathelo uphinde uphinde ungeze leyo kickback uma ungakwazi.
4. Yenza amasethi ama-3 we-15 reps.

5. Isikwele esiseceleni

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Ukuhamba endizeni engaphambili - noma eceleni ukuya eceleni - kubalulekile ekuhambeni kwakho, ngakho-ke kungani ungasebenzisi ithuba lezitebhisi eziphambi kwakho uthathe izigaxa zakho ohlangothini?

Ezosebenza:

1. Jikela ngakho uhlangothi olungakwesokudla lomzimba wakho lubheke ezitebhisini.
2. Nyathela unyawo lwakho lokunene uye esiteji esinethezekile kakhulu, ugcine umzimba nezinyawo zakho eceleni.
3. Squat phansi, ubeke isisindo sakho emlenzeni wakho wesobunxele, bese uyasukuma.
4. Phinda ama-reps ayi-10 kulolu hlangothi, bese ushintsha ukuze unyawo lwakho lwesobunxele lukhuphuke esinyathelweni.

6. Ama-triceps afaka

Shaya ngemuva kwezingalo zakho ne-triceps ngokucwilisa izitebhisi. Uma izinyawo zakho ziqhela kakhulu kusuka ezansi, kulukhuni kakhulu lo msebenzi. Uma udinga ukwesekwa okwengeziwe, bhekisa amadolo akho ungene ezinyaweni zakho.

Ezosebenza:

1. Zibeke phansi ezansi kwezitebhisi, ubheke kude nazo.
2. Beka izandla zakho onqenqemeni lwesinyathelo esingezansi, iminwe ikhombe ezinyaweni zakho. Yelula imilenze yakho phambi kwakho.
3. Beka isisindo sakho ezingalweni zakho, bese wehlisa umzimba wakho ngokugoba izindololwane zakho, uqinisekise ukuthi zihlala "ziphiniwe" ezinhlangothini zakho.
4. Lapho izingalo zakho ezingaphezulu zifinyelela ngokulingana nomhlabathi, noma lapho ungasakwazi ukwehlisa phansi, welula indololwane yakho bese ubuyela ekuqaleni.
5. Yenza amasethi ama-3 we-15 reps.

7. Abaqwala izintaba

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Yenza inhliziyo yakho ishaye ngabagibeli bezintaba. Lokhu kungukuhamba okuhle kokuqhuma kwe-cardio usebenzisa isisindo somzimba wakho.

Ezosebenza:

1. Bhekana nezitebhisi, bese ubeka izandla zakho esinyathelweni sesibili noma sesithathu, noma yini ezwakala ikhululekile kodwa iyinselele, ukuthatha isikhundla sepulangwe eliphakeme.
2. Ngemizuzwana engama-30, shayela elinye nelinye idolo phezulu esifubeni sakho. Gcina i-torso yakho imile nentamo yakho ingathathi hlangothi.
3. Iya ngokushesha okukhulu ongaya lapha ngenkathi ugcina ifomu elihle.
4. Phumula imizuzwana engama-30 bese uphinda amanye amasethi ama-2.

8. Ukuhamba kwenkalankala

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Zijabulise ngalokhu! Uzobe ukhuphuka izitebhisi kuzo zozine izinyawo ubheke emuva, ngakho-ke kudinga ukuhlangana okuthile - kepha ngeke uze uzizwe sengathi uzivocavoca ngalesi sinyathelo sokudlala.

Ezosebenza:

1. Thatha indawo yokubuyela emuva yetafula ngezithende zakho esinyathelweni sokuqala.
2. Qala ngokuhambisa izinyawo zakho ngezitebhisi, ngasinye ngasikhathi, bese ulandela ngezandla zakho, unyakazise umzimba wakho uye phezulu.
3. Gcina umnyombo wakho ubandakanyekile futhi unqamula izitebhisi kulo lonke ukunyakaza.
4. I-Crab-walk up amasekhondi angu-30, bese wehlisa kancane futhi ngokuphepha wehle lapho uqala khona.
5. Phumula bese uphinda amanye amasethi ama-2.

Ukuthatha

Konke okuzodinga isethi yezitebhisi ukuqedela lokhu kuvivinya umzimba. Ngaso sonke isikhathi lapho wenza lo mkhuba, zama ukukhulisa izimpendulo ozenzayo phakathi kwamasekhondi angu-30. Ngaleyo ndlela, uzokwazi ukuthi uyathuthuka futhi uhlala uziphonsela inselelo. Qhubeka ukukhuphuka!

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.