Lawa Amathoni Wokujima Womzimba Wonke Wemizuzu engama-30 ukusuka ekhanda kuye ozwaneni

-Delile

• Ukuzivocavoca Okugcwele Komzimba
• I-Body Toning Exercise Superset 1
• Umzimba Toning Ukuzivocavoca Superset 2
• Umzimba Toning Ukuzivocavoca Superset 3
• I-Body Toning Exercise Superset 4
• Umzimba Toning Ukuzivocavoca Superset 5
• Buyekeza kwe-

Unesizungu nge-ajenda yakho yokuqeqesha amandla? Yebo, siyazi ukuthi kulula ukuwela endleleni yokuzivivinya, yingakho ukuqeqeshwa kwe-toning ka-Gold's Gym uNicole Couto kuwukuphefumula (noma kufanele sithi huff-and-puff) komoya omusha.

Okokuqala, ake sikhulume ngalokho okushiwo yi "toning" nokuthi "toned": Ngokobuchwepheshe, 'ithoni yemisipha' ayinayo incazelo ethile (empeleni lapho imisipha ebonakala ivelele) futhi akunjalo njalo inkomba yamandla, kuchaza uWayne Westcott, Ph.D., umqondisi wesayensi yokuzivocavoca eQuincy College eQuincy, MA, Kungani Abanye Abantu Banesikhathi Esilula Sokucindezela Imisipha Yabo. Uma ufuna ukubukeka "ngamathoni", yazi ukuthi kuyinhlanganisela yokuba nemisipha, amafutha omzimba aphansi, futhi, konke okunye kuyinkimbinkimbi; ukuthola "i-toned" kuhlanganisa inhlanganisela yofuzo, ukukhetha indlela yokuphila, nokuzivocavoca. (Okuhlobene: Kungani Ngiya Ngiqina Ngingaqapheli Umehluko Encazelweni Yemisipha?)

Sekushiwo lokho, ukwenza ama-workouts amandla akuwona neze umqondo omubi. (Vele uhlole zonke lezi zinzuzo ozithola ngokuphakamisa izinsimbi.)

Uma ufuna ukuqinisa umzimba wakho futhi ungeze imisipha emile emzimbeni wakho, phokophela ukugcina umzimba wakho uqagela ngokushintsha indlela yakho yokuzivocavoca umzimba njalo emavikini amane, kusikisela uCouto, owaklame ukuzilolonga kwe-toning ngezansi. Lezi zinyathelo ezisebenza ngokukhululekile zizoshaya wonke amaqembu amakhulu emisipha ngemizuzu engama-30 nje kuphela. Uma isiqala ukuzwakala kulula, ungavele ubambe isethi esindayo sezisindo. Uma uqala ukuba nesithukuthezi, flip i-oda lezinto ezinkulu ukuze uhlanganise izinto!

Ukuze usebenzise kakhulu isikhathi sakho, uCouto waklama le mithambo yokuvivinya umzimba ngefomethi ye-superset. "Lokho kusho ukwenza amasethi okuhamba ubuyela emuva, kungabikho ukuphumula phakathi. Ijubane elisheshayo ligcina izinga lokushaya kwenhliziyo yakho, lisiza ukushisa ama-calories amaningi ngesikhathi esincane." Ulungile?

Ukuzivocavoca Okugcwele Komzimba

Isebenza kanjani: Ngemuva kokufudumala nge-cardio elula noma lokhu kuhamba okunamandla, yenza ama-supersets wokuzivocavoca we-toning ngokulandelana. Ngaphandle kokuthi kuphawulwe ngenye indlela, yenza amasethi ama-3 ama-reps we-15 wokuvivinya ngakunye (yenza isethi eyodwa yokuhamba kokuqala, ulandelwe masinyane ngesethi elandelayo bese uqhubeka uze wenze amasethi ama-3 wokuzivocavoca ngakunye kwe-toning). Phumula imizuzwana engama-30 phakathi kwesuperset ngayinye.

Okudingayo: Umata, ama-dumbbells ama-5- no-10-pound, ibhola lokuzinza, kanye nebhentshi elinciphayo (noma vele ulale uthambekele ebholeni lokuzinza ngesikhathi sokuzivocavoca umzimba okufuna ibhentshi uma ungenalo usizo olulodwa) .'

I-Body Toning Exercise Superset 1

Ukuwa kwebhola

• Ukubamba i-dumbbell eyodwa yamakhilogremu ayi-10 (bamba ukuphela esandleni ngasinye) eduze kwesifuba sakho, lala ubheke phezulu nomhlane wakho ugxile ebholeni lokuzinza.
• Hlanganisa ikhanda lakho namahlombe phezulu usuke ebholeni, bese wehlisa bese uphinda. (Despise crunches? Bese uzama lezi zivivinyo ezi-18 ezesabekayo ze-ab-toning esikhundleni salokho.)
• Yenza izikhathi ezingu-15.

Izikele

• Lala ubheke phezulu kumata izandla zakho, izintende zibheke phansi, ngaphansi kwesinqe sakho.
• Ukugcina ikhanda lakho namahlombe emethini, phakamisa izinyawo zombili imilenze ngamasentimitha ayi-10 ukusuka phansi.
• Vula imilenze ibe banzi bese uyihlanganisa, weqa unyawo lwesokudla phezu kwesobunxele.
• Wavule futhi bese uwela kwesokunxele ukuze uqedele i-rep engu-1.
• Qhubeka, ushintshe imilenze. Yenza ama-reps ayi-15 ngohlangothi ngalunye.

Umzimba Toning Ukuzivocavoca Superset 2

Uchungechunge lwe-squat

• Ukubamba i-dumbbell engamakhilogremu ayi-10 esandleni ngasinye, qala ukuma ngezinyawo uqhekeke ububanzi.
• Yenza ama-squats ayi-15.
• Hambisa izinyawo zaba banzi kancane kunamahlombe, izinzwane zikhombe nge-engeli, futhi wenze ama-plie squats angu-15 ngaphezulu.
• Sondeza izinyawo kancane kancane kunobubanzi be-hip bese wenza ama-squats wokugcina angu-15 wokugcina ukuqeda isethi eyodwa. (Related: Izindlela Eziyisi-6 Ongase Uzishaye Kabi)

I-Classic Lunge

• Ukuma ngezinyawo ndawonye nezingalo ezinhlangothini, ukubuyela emuva ngonyawo lwesokudla ngakho idolo langakwesokunxele liqondaniswe neqakala nedolo langakwesokudla lingaphakathi kwamasentimitha ambalwa ukusuka phansi. (Uma kwenzeka uyidinga: Nakhu ukuthi ungenza kanjani i-lunge kahle.)
• Buyela emuva ukuze uqale futhi uphinde.
• Yenza ama-reps ayi-15 ngohlangothi ngalunye.

Ithiphu yokuzivocavoca ye-Toning: Ukwenza amaphaphu abe nzima, gcwalisa ukunyakaza okufanayo okuphethe i-dumbbell engamakhilogremu ayi-10 esandleni ngasinye.

Umzimba Toning Ukuzivocavoca Superset 3

Bahleli Bamahlombe Abezindaba

• Hlala ebholeni lokuqina, ubambe ama-dumbbells angama-10-pound eduze kwamahlombe, izindololwane phansi nezintende zibheke phambili.
• Yelula izingalo ngaphezulu, bese uzihlisa ukuqala isikhundla.
• Yenza izikhathi ezingu-15.

Isando Curl

• Hlala phezu kwebhola elizinzile futhi izingalo ezingezansi ziye ezinhlangothini, izintende zibheke phakathi.
• Ukugcina izingalo ezingaphezulu zinganyakazi, curl dumbbells maqondana namahlombe.
• Yehla kancane ukuze uqale isikhundla.
• Yenza izikhathi ezingu-15.

I-Body Toning Exercise Superset 4

Ukukhuphuka Kwesikhashana

• Yima izinyawo zihlukene ngobubanzi behlombe, i-abs iqine, amadolo agobe kancane namahlombe ahlehle naphansi.
• Bamba i-dumbbell engamakhilogremu amahlanu esandleni ngasinye, izintende zibhekane, phambi kwezinqulu.
• Ukugcina isibilini singanyakazi, phakamisa izingalo zakho ziye ezinhlangothini ziye ngezansi kwezinga lehlombe.
• Yehlisa kancane ukuqala isikhundla.
• Yenza izikhathi ezingu-15.

I-Triceps Kickback

• Ubambe ama-dumbbell angu-5-pounds esandleni ngasinye, yima izinyawo zihlukene ngobubanzi behlombe.
• Ukugcina amadolo egobile, uncike phezu kwezinqulu kuze kube yilapho umcibisholo ucishe ufane naphansi bese ugoba izindololwane ezinhlangothini, izingalo zigobe ama-degree angama-90 ngakho izingalo ziqonde phansi.
• Gcina izingalo ezingaphezulu zinganyakazi, qondisa kancane izingalo ngemuva kwakho (ungakhiyi izindololwane).
• Yehlisa izisindo uye phansi/emzimbeni wakho futhi. (Lezi ngesinye sezivivinyo ezingu-9 ze-triceps-toning umqeqeshi oyedwa afunga ukuthi udinga empilweni yakho.)
• Yenza izikhathi ezingu-15.

Umzimba Toning Ukuzivocavoca Superset 5

Nciphisa Chest Press

• Lungisa iphedi yebhentshi ethambekile ukuze ibe cishe i-engeli engama-degree angu-45.
• Lala ubheke phezulu ebhentshini elithambile elibambe ama-dumbbells angamakhilogremu ayi-10 esandleni ngasinye, izingalo ziqonde kodwa zingakhiyiwe, izandla zibanzi kancane kunamahlombe, nezintende zibheke phambili.
• Izimbumbulu ezingezansi zibheke esifubeni kuze kube yilapho izindololwane zigobeke ngama-degree angama-90, bese ucindezela phezulu ukuqala isikhundla.
• Yenza izikhathi ezingu-15.

Ithiphu yokuzivocavoca ye-Toning: Lala ebholeni elizinzile nomhlane utshekele nge-engeli engama-degree angu-45 uma ungenalo ibhentshi elithambile noma uqedela lokhu njengokuzivocavoca ekhaya. (Okuhlobene: Thenga phezulu Kulezi Zinsiza Zasekhaya Ezingabizi ukuqeda noma iyiphi i-At Sweat Sesh)

Umugqa Ogobile

• Ubambe i-dumbbell engamakhilogremu angu-10 esandleni ngasinye, yima ngezinyawo ngokuhlukana kobubanzi behlombe.
• Gcina amadolo egobile, ukuncika kusukela ezinqulwini kuze kube yilapho umzimba wakho ucishe ufana naphansi futhi unwebe izingalo zibheke phansi ngokuqondile ngaphansi kwesifuba.
• Dweba ama-dumbbells ubheke kuma-oblique akho cishe ukuphakama kwenkinobho yesisu, bese wehla ukuqala isikhundla.
• Yenza izikhathi ezingu-15.

Buyekeza kwe-