20 Ishukumisela Ukuqina Emavikini ama-2

-Delile

• Nayi inqubo yakho yokuzivocavoca:
  
• Usuku lokuzivocavoca 1
• Izikwele
• Hlanganisa ukucindezela kwe-dumbbell
• Ama-lens ane-dumbbell
• Ukudonsa ubuso
• Ukufinyelela kweplank-under
• Usuku lokuzivocavoca 2
• I-thruster eshintshiwe
• Igxathu eliya phezulu
• Ikhebula crossover
• I-lateral lunge
• USuperman
• Usuku lokuzivocavoca 3
• Isinyathelo esiseceleni
• Umugqa
• Lunge
• Ukukhahlelwa emlenzeni
• Ipulangwe
• Usuku lokuzivocavoca 4
• Amajeke eqa
• Ukuwa kwebhayisikili
• Isikwele siyagxuma
• Ibhuloho elikhazimulayo nebhendi
• Umqansa wentaba
• Kufanele uphumule kangaki?

Uma inqubo yakho yokuzivocavoca idinga ukuqala kokukhahlela noma ungumqali ungaqiniseki ngokuthi yini okufanele uyenze kuqala, ukuba nohlelo kuyisihluthulelo.

Silapha ukuzosiza. Ukuzivocavoca umzimba kwethu kwamasonto amabili kunganikeza isakhiwo ekusebenzeni kwakho ngenhloso yokwandisa amandla, ukulinganisela, nokuhamba.

Yenza lo msebenzi izinsuku ezine ngesonto ngekhefu losuku olulodwa phakathi, uma kungenzeka.

Nayi inqubo yakho yokuzivocavoca:

• Ukufudumala: Ngaphambi kokuzivocavoca ngakunye, chitha imizuzu eyi-10 uhamba ngokushesha, ukugijima, noma ukugibela ibhayisikili ukuze inhliziyo yakho ikhuphuke. Ngemuva kwalokho imizuzu engu-5-6 yenza ukuzelula okunamandla.
• Ukuzivocavoca 1-3: Ukusebenza komzimba ogcwele ngenhlanganisela yamandla wokuzivocavoca umzimba ongaphezulu nangaphansi kukhulisa isikhathi sakho futhi kukunciphise ukungena. Qedela amasethi ama-3 wokuvivinya ngakunye, ama-10-15 abuyele ngakunye (njengoba kushiwo ngezansi). Phumula isekhondi elingu-30-60 phakathi kwamasethi nemizuzu engu-1-2 phakathi kokuvivinya umzimba ngakunye.
• Ukuzivocavoca 4: Ukuhlanganiswa kokuzivocavoca okususelwa ku-cardio nokuhamba okuqonde ngqo kuyinselele ekubekezeleni kwakho. Phatha lo mkhuba njengesifunda: Qedela isethi eyodwa yokuzivocavoca emuva emuva, uphumule iminithi eli-1, bese uphinda amanye ama-2.

Ekupheleni kwamasonto amabili kufanele uzizwe unamandla, unamandla, futhi ufezile –– nakanjani ubeke ukulingana kwezithukuthuku. Silungile, setha, hamba!

Usuku lokuzivocavoca 1

Qedela amasethi ama-3 wokuvivinya ngakunye ngaphambi kokudlulela kokulandelayo.

Izikwele

kusuka kuma-GIF wokuzivocavoca nge-Gfycat

3 amasethi, ama-15 reps

Akukho lutho oluyisisekelo esingaphezu kwesikwele, ngakho-ke ukukhahlela izinto ngale nguqulo yomzimba kuyindawo enhle yokuqala. Ngesikhathi sokunyakaza, qiniseka ukuthi amahlombe akho abuyile, amehlo akho aphambili, futhi amadolo akho awe, hhayi.

Hlanganisa ukucindezela kwe-dumbbell

ngeGfycat

Amasethi ama-3, ama-reps ayi-10

Uzodinga ibhentshi namanye ama-dumbbell ukwenza lo msebenzi. Uma usaqala, qala ngama-dumbbells ayi-10- noma ama-12-pound uze ukhululeke ngokuhamba. Beka ibhentshi engeli engu-30 degree. Sebenzisa imisipha yesifuba sakho ukuhola ukwandiswa kwengalo.

Ama-lens ane-dumbbell

ngeGfycat

Amasethi ama-3, ama-reps ayi-12 umlenze ngamunye

Ukwengeza i-bicep curl ku-lunge kunezela ungqimba lobunzima, inselele imisipha yakho, nokulinganisela, ngendlela eyengeziwe. Futhi, uma usaqala, qala ngama-dumbbells alula-isisindo, njengamakhilogremu ayi-8 noma ayi-10, uze uzizwe uzinzile ekuhambeni.

Ukudonsa ubuso

ngeGfycat

Amasethi ama-3, ama-reps ayi-10

Ukukhomba amahlombe akho nomhlane ongaphezulu, ukudonsa ubuso kungabonakala kungaxakile ekuqaleni, kodwa uzokuzwa ukusha kungapheli sikhathi. Sebenzisa ibhande lokumelana eliboshelwe kuphuzu elingaphezulu kwekhanda lakho ukuze uliqede.

Ukufinyelela kweplank-under

kusuka kuma-GIF wokuzivocavoca nge-Gfycat

3 amasethi, ompompi abayi-12

Ukuqeda ukuzivocavoca ngokuzivocavoca okuqonde ngqo kuyindlela enhle yokuhamba. Hlanganisa ipulangwe elijwayelekile ngokungeza le mpompi yokufinyelela. Naka ngokukhethekile umgogodla wakho ongezansi, uqiniseke ukuthi awugugi, nokuthi izinkalo zakho zihlala zikwele phansi.

Usuku lokuzivocavoca 2

Qedela amasethi ama-3 wokuvivinya ngakunye ngaphambi kokudlulela kokulandelayo.

I-thruster eshintshiwe

kusuka kuma-GIF wokuzivocavoca nge-Gfycat

Amasethi ama-3, ama-reps ayi-12

Ukuhlanganisa i-squat ne-overhead dumbbell press kudala ukunyakaza okuhlanganayo, okusebenza imisipha eminingi namalunga okushisa okwengeziwe kwekhalori. Ama-dumbbells amahlanu noma ama-8-pound kufanele asebenzele kahle abaqalayo.

Igxathu eliya phezulu

kusuka kuma-GIF wokuzivocavoca nge-Gfycat

3 amasethi, 12 reps umlenze ngamunye

Inselele ibhalansi yakho nokuqina ngenkathi uqinisa imisipha yakho yomlenze ngama-step-ups. Bamba i-dumbbell esandleni ngasinye ngenselelo eyengeziwe. Phusha izithende zakho ukugxila kuma-glutes akho kulo lonke ukunyakaza.

Ikhebula crossover

ngeGfycat

Amasethi ama-3, ama-reps ayi-10

Khomba isifuba sakho nge-crossover yekhebula. Sebenzisa umshini wekhebula ejimini noma kumabhendi amabili wokumelana. Qiniseka ukuthi udonsa nama-pectorals akho, hhayi izingalo zakho.

I-lateral lunge

ngeGfycat

Amasethi ama-3, ama-reps ayi-10 umlenze ngamunye

Ukunyakaza kwendiza eseceleni kubalulekile esimisweni sokuvivinya umzimba esihle. Gxila ekuhlaleni emuva kuma-glutes akho ezansi kokunyakaza ukuze uthole okuningi kukho, ngokubuka kwamandla nokuhamba.

USuperman

ngeGfycat

Amasethi ama-3, ama-reps ayi-10

Ngokukhohlisa kulula, ukuzivocavoca kwe-superman kuqondene ngqo, kusebenza zombili izicubu ze-abs nezingemuva ezingemuva. Hamba ngokunensa futhi ulawulwe ngangokunokwenzeka phakathi nalokhu kuhamba. Hlela ikhefu elincane phezulu.

Usuku lokuzivocavoca 3

Qedela amasethi ama-3 wokuvivinya ngakunye ngaphambi kokudlulela kokulandelayo.

Isinyathelo esiseceleni

ngeGfycat

Amasethi ama-3, izinyathelo eziyi-10 ukuya ngakunye

Isinyathelo esiseceleni siboshwe kahle ukufudumeza okhalweni lwakho ngaphambi kokuzivocavoca, kepha futhi kuyasiza nasekuqiniseni leyo misipha. Uma uphansi uhlala phansi, kulukhuni kakhulu lo msebenzi.

Umugqa

ngeGfycat

Amasethi ama-3, ama-reps ayi-12

Ukuqinisa imisipha yakho emuva kubalulekile ukugcina ukuma okuhle nokukhululeka kwempilo yansuku zonke. Sebenzisa ibhendi yokumelana njengoba kukhonjisiwe lapha. Ama-dumbbells nawo angasebenza.

Lunge

ngeGfycat

3 amasethi, 12 reps umlenze ngamunye

Hlanganisa indlela yakho emilenzeni enamandla. Kudingeka isisindo somzimba kuphela. Iya phambili ukuze imilenze yakho yakhe unxantathu ngomhlabathi bese wehlela ezansi emgodini omile.

Ukukhahlelwa emlenzeni

kusuka kuma-GIF wokuzivocavoca nge-Gfycat

3 amasethi, 12 reps umlenze ngamunye

Qinisa okhalweni bakho futhi ubukeke ngezingqinamba. Hamba kancane, uphakamise umlenze wakho kude nomhlaba njengoba uzohamba ngenkathi ugcina isikwele sakho se-pelvis phansi.

Ipulangwe

ngeGfycat

3 amasethi kuze kube ukwehluleka

Ipulangwe lisebenzisa imisipha eminingi emzimbeni wakho, hhayi i-abs yakho kuphela, okwenza kube ukuzivocavoca okusebenzayo ngempela ukufaka esimisweni sakho. Umnyombo wakho udinga ukuqina futhi uzinze kulesi simo. Qaphela ukuthi amahlombe akho nawo aphansi futhi emuva futhi intamo yakho ayithathi hlangothi.

Usuku lokuzivocavoca 4

Qedela lokhu kuvivinya umzimba njengesifunda: Qedela isethi engu-1 yamajeki agxumayo, bese udlulela ekuqhekekeni kwebhayisikili, njll., Uze uqede konke ukuzivocavoca okungu-5. Bese uphumula bese uphinda isifunda kabili ngaphezulu.

Amajeke eqa

ngeGfycat

1 umzuzu

Amajack we-Classic kepha asebenzayo, weqa uzokuhambisa. Uma ukweqa kukhulu kakhulu, mane uthephe izinyawo zakho ngamunye ngamunye esikhundleni salokho.

Ukuwa kwebhayisikili

kusuka kuma-GIF wokuzivocavoca nge-Gfycat

Ama-reps angama-20

Ngokugcina ikhanda lakho, intamo, nomhlane ongaphezulu uphakanyisiwe emhlabathini kuyo yonke le nhlangano, i-abs yakho ihlala isebenza sonke isikhathi. Qiniseka ukuthi isilevu sakho sihlala singabanjwanga. Gxila ku-torso twist ukukhomba izibopho zakho.

Isikwele siyagxuma

ngeGfycat

Ama-reps ayi-10-12

Ukugxuma kwe-squat ngamandla amakhulu, kepha kunenkokhelo ephezulu. Gxila ekuqhumeni ubheke phezulu ngamabhola ezinyawo zakho, ugxume uphakame ngangokunokwenzeka, bese ufika kancane emabhola ezinyawo zakho. Sebenzisa ukuqaphela ngalokhu kuvivinya umzimba uma unokulimala komzimba ophansi noma izinkinga ezihlangene.

Ibhuloho elikhazimulayo nebhendi

ngeGfycat

Abaphindi abangu-15

Ukuqedela ibhuloho le-glute ngebhande ngaphezu kwamadolo akho kungeza olunye ungqimba lokungezwani, oludinga ukuvuselelwa kwemisipha okuningi kusuka kuma-glutes nasezinqeni zakho.Cindezela ama-glutes akho bese uhlanganyela nesitezi sakho se-pelvic phezulu.

Umqansa wentaba

ngeGfycat

Ama-reps angama-20

I-Core ne-cardio kokukodwa, abagibeli bezintaba badinga amandla nokukhuthazela. Thatha isivinini uma ifomu lakho selizinzile.

Kufanele uphumule kangaki?

Kwabaqalayo, usuku olulodwa lokuphumula okuphelele luyoba ngcono ekululameni. Ezinye izinsuku ezimbili ungahambahamba noma wenze uhambo olulula.

Inikeze amasonto amabili bese uphuma uqina ngale ndlela. Kubantu abaseholidini noma kude nejimu isikhashana, le nqubo ingenziwa kalula ngemishini ongayipakisha esikhwameni sakho. (Ngokushintshwa kwe-dumbbell, cabanga ngamabhodlela amanzi ngesihlabathi.)

Gxila ekwenzeni ukunyakaza ngakunye ukubala, ukusungula ukuxhumana kwemisipha nengqondo. Umzimba wakho ngokuqinisekile uzokubonga ngokukhetha ukuhambisa!

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.