I-Strength Training Workout yokuma Okuphelele

-Delile

• Ukuma Komzimba Ukuzivocavoca Wonke Umuntu Kudinga
• 1. "Y" Phakamisa
• 2.I-Right-Angle Press
• 3. Umugqa Ophakeme
• 4. Reverse Fly
• 5. Isandiso Se-Hip Esiphindwe Kane
• 6. Uhlezi Umugqa Ophansi
• 7. Side Ipulangwe
• 8. Ukuguquguquka Kwentamo
• 9. "T" Nweba
• Buyekeza kwe-

Misa khona lapho — ngaphandle kokuhamba, yenza isheke lokuma. Ubuyile? I-Chin iyaphuma? Ungakhathazeki, ukuqeqeshwa kwamandla kungakusiza ukulungisa imikhuba yakho yokulukhula kanzima. (Lezi zimo ze-yoga zizosiza nentamo yakho yobuchwepheshe.)

Ukuphuza akugcini nje bheka "blah"; futhi kubangela nobuhlungu bentamo nomhlane, kunciphisa ukugeleza komoya-mpilo emisipheni yakho, futhi kunciphise ukuguquguquka, kukhuphula ubungozi bokulimala. Lokhu kuvivinya umzimba-okuklanywe ngu-Doug Holt, umqeqeshi nomnikazi we-Conditioning Specialists e-Santa Barbara, CA kanye no-Natalie Miller, udokotela wezokwelashwa ngokomzimba e-Vaida Wellness Centre e-Minnesota-kulwa nokuqina kwesifuba (okukhuphula isimo esibi) futhi kuqinisa imisipha leyo. donsa emuva izindwani zamahlombe ukuze wakhe ukuma okungcono. (Kungokungalingani okukhulu kwemisipha kwabantu abaningi.)

Thatha amanye ama-dumbbells alula (2- to 5-pound), i-Body Bar enesisindo esingu-6- kuya ku-10, ezinye izingqinamba ezimbalwa bese uyaphela, bese wenza lo mkhuba wokushaya umzimba ongaphezulu oqoshiwe ongabukeki nje ubude futhi uqinile kodwa futhi izwa futhi isebenza kangcono futhi. (Awukho umshini otholakalayo? Zama lokhu kujima okungenasisindo kunalokho.)

Ukuma Komzimba Ukuzivocavoca Wonke Umuntu Kudinga

Isebenza kanjani: Kabili noma kathathu ngeviki, yenza isethi engu-1 yeminyakazo eyisikhombisa yokuqala, uphumule imizuzwana engama-60 phakathi kwamasethi. Phinda kabili. Qeda ngomjikelezo owodwa wokuzivocavoca kwentamo ne-T elula.

Isikhathi esiphelele: kuze kube yimizuzu engama-45

Uzodinga: Ibha yomzimba, izisindo zamahhala, i-Foam roller, ibhendi lokumelana, ibhola laseSwitzerland

1. "Y" Phakamisa

A.Bamba i-dumbbell ekhanyayo esandleni ngasinye ulale ubheke phansi nesisu sigxile ebholeni lokuzinza, imilenze yelulwe ngemuva kwakho, izinyawo zibanzi kunamahlombe. Nweba izingalo phansi ukuze wenze u-“Y,” izintende zibhekane.

B.Donsela amahlombe phansi nangemuva, bese uphakamisa izingalo uzifinyelele ukuphakama kwehlombe, ucindezela amahlombe amahlombe ndawonye. Buyela endaweni yokuqala, uphumule amahlombe.

Yenza amasethi ama-3 we12 kuya ku-15 reps.

Amaphutha Namathiphu:Lokhu kunyakaza kuqinisa imisipha yakho engemuva, emaphakathi ne-scapular, kusho uNeuharth. Ukuzivocavoca okwengeziwe okuqinisa emuva, zama ukungeza lezi zivivinyo zasemuva enkambisweni yakho, futhi.

2.I-Right-Angle Press

A.Yima izinyawo zihlukene ngobubanzi behlombe futhi ubambe ibha yomzimba enesisindo endaweni yokuphakama kwesifuba phambi kwakho, izindololwane zigoqe ngamadigri angu-90 nezintende zibheke phansi.

B.Gcina izingalo ezingaphezulu zifana nomhlabathi bese ujikelezisa amahlombe emuva, uletha ibha ngemuva kwekhanda lakho. Ibha ephansi ukuya endaweni yokuqala bese uphinda.

Yenza amasethi ama-3 we12 kuya ku-15 ukuphindaphinda.

Amaphutha Namathiphu: Lokhu kuthutha kusebenza emuva kwakho, kusho uHolt. (Zama lezi ezinye izivivinyo ezingemuva uma ufuna ngempela ukusebenza kuleyo ndawo.)

3. Umugqa Ophakeme

A.Ncamathisela isikhungo sebhubhu lokumelana nokuphakama kwesifuba ngenkathi uhleli phansi noma ibhola elizinzile. Bamba zombili izibambo-ububanzi behlombe ngaphandle kokuphakama kwesifuba phambi kwakho, izintende zibheke phansi (ithubhu kufanele ihlanjululwe).

B.Gobisa izindololwane, usondeza izandla emahlombe. Buyela endaweni yokuqala bese uphinda.

Yenza amasethi ama-3 weUkuphindaphinda okungu-15 kuya ku-20.

Amaphutha Namathiphu: Imigqa ephezulu iqondise ngokuqondile amahlombe akho nomhlane ongaphezulu, kusho uHolt.

4. Reverse Fly

A.Bamba ibhande lokumelana noma ithubhu ngakunye. Qala ngezingalo ezelulwe phambi kwakho ekuphakameni kwesifuba.

B.Ukugcina izingalo ziqondile (kodwa zingavaliwe) nweba izingalo ezinhlangothini ukuze welule ibhande, ucindezela amahlombe ndawonye ekupheleni kokunyakaza. Buyela ukuze uqale, ugcine ukunyakaza kuhamba kancane futhi kulawulwa.

Yenza amasethi ama-3 ka-15 reps.

Amaphutha Namacebiso: Imisipha yesifuba esebenza kakhulu futhi eqinile ingaholela emahlombe ayindilinga, kusho uMiller. Ukulwa nalokhu, lokhu kuvivinya umzimba kuqinisa ama-deltoid akho angemuva (emuva kwesisipha sehlombe lakho) nama-rhomboid (maphakathi nomhlane wakho ongaphezulu). Kungakho lokhu kuhamba kungahle kube yindlela engcono kakhulu yokuma komzimba laphaya.

5. Isandiso Se-Hip Esiphindwe Kane

A.Qala ezandleni nasemadolweni (amahlombe ngqo phezu kwezandla, okhalweni phezu kwamadolo) bese uhlanganyela izisu ezingezansi. Phakamisa umlenze owodwa uguqe ngamadolo kuma-degree angama-90, phansi konyawo ubheke phezulu ophahleni.

B.Shaya umlenze uye phezulu ngasesilingini ngenkathi ucindezela ama-glutes, qaphela ukuthi ungawugodli umhlane ongezansi.

Yenza amasethi ama-3 we-15 reps.

Amaphutha Namacebiso: Ngokuhlukanisa i-glutes yakho kulesi sikhundla, uphinde usebenze eminye yemisipha ephansi ye-extensor engemuva, kanye nemisipha yakho ejulile yesisu-konke okubalulekile ekugcineni ukuma okuhle, kusho uMiller.

6. Uhlezi Umugqa Ophansi

A.Ncamathisela isikhungo sethubhu lokumelana noma ibhande ekuphakameni kwesifuba ngenkathi uhleli phansi noma ebholeni eliqinile. Bamba amaphethelo womabili ebhande izandla zibheke ngaphakathi.

B.Donsela izintambo ngakuwe, ugxile ekugcineni izindololwane ziseduze nezinhlangothi namahlombe ekhululekile, njengoba ucindezela amahlombe phansi nangemuva.

Yenza amasethi ama-3 ka-15 reps.

Amaphutha Namathiphu: Uma ujwayele ukuzijwayeza ukuma okungalungile, izicupho zakho ezingaphezulu ziba namandla futhi izicupho zakho ezingezansi-imisipha edonsa amahlombe ethu phansi nangemuva-ivame "ukuvala," kusho uMiller. Ngenkathi wenza lo msebenzi, qiniseka ukuthi udonsa amahlombe akho phansi futhi emuva ukuze usebenze imisipha efanele, uthi.

7. Side Ipulangwe

A.Lala ngohlangothi lwakho, indololwane ngqo ngaphansi kwehlombe lakho. Bandakanya imisipha yesisu ephansi ngaphambi kokuphakamisa izinqulu emoyeni, njengoba uzama ukwakha umugqa oqondile ukusuka ekhanda kuye ezinzwaneni. Uma udinga ukulungisa, ungaqala ngamadolo akho.

Bamba imizuzwana engama-30 kuya kwemizuzu emi-2. Yenza amasethi ama-3.

Amaphutha Namathiphu: Ukusebenza okuningi kwehluleka ukukhomba ama-oblique noma i-gluteus medius (umsipha omncane eqenjini lemisipha emithathu eyakha i-butt yakho), kusho uMiller. Amapulangwe awukuzivocavoca umzimba ngokuphelele, kepha amapulangwe asemaceleni ayamangalisa ngokukhethekile ngokushaya le misipha emibili futhi athuthukise ukuma ngokudala ukuzinza okungaphezulu emhlane wakho ophansi nasesinqeni.

8. Ukuguquguquka Kwentamo

A.Amanga abheke phezulu endaweni eyisicaba. Bamba ngobumnene isilevu bese uphakamisa ikhanda amasentimitha ama-2 ukusuka emhlabathini. Bamba imizuzwana emi-5. Ikhanda eliphansi libuyele phansi, libambe isilevu.

Yenza izikhathi ezingu-10.

Amaphutha Namathiphu: Wonke lawo mahora ku-iPhone nekhompyutha yakho akunikeza ukuma kwekhanda eliya phambili, kusho uMiller. Ukuze ume kahle, kufanele ugcine izindlebe zakho zihambisana namahlombe akho. Ukubamba lokhu kuma ngaso sonke isikhathi, kufanele uqinise imisipha yakho ejulile yentamo, "esebenza entanyeni yakho njengoba kwenza 'umnyombo' emuva: ukudala ukuzinza nokuma kahle," usho njalo.

9. "T" Nweba

A.Hlala phambi kwelinye icala lerola elinegwebu elinamadolo agobile nezinyawo ziphansi phansi. Lala emuva ukuze ikhanda, amahlombe, nomhlane ongaphezulu kube ku-roller; bese udala u-“T” ngokwelula izingalo emaceleni, izintende zibheke phezulu.

Bamba umzuzu owodwa.

Amaphutha Namathiphu: Lokhu kuhamba kunweba imisipha yesifuba, engasiza ukukhulula ama-shoudler ayindilinga, kusho uHolt.

Buyekeza kwe-