I-15 yebhola yozinzo lweMthambo etshisa lonke iQela eliKhulu lezihlunu (kunye neCardio, nje ukuzonwabisa)

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

Thumela

Ndithumele Nge-Imeyile Veza Kwindawo

Iibhola zokuzinza: Uyazazi, uzisebenzisile, mhlawumbi unothuli lokuqokelela kwindawo yakho engaphantsi ngoku. Kwaye nangona siqinisekile ukuba ubazi kakuhle ubugcisa bokuzinza kwebhola, kuninzi kakhulu okunokwenziwa yile bhola yaselwandle. Ngaba ingenza ithoni yakho iingalo ? Ewe. Torch your undoqo ? Duh. Zitshise ezo iihammy ? Uyayazi. Rev up i-cardio ? Ngokuqinisekileyo. Ngolwazi oluncinci, ukuzilolonga kwebhola kunokucela umngeni kwiqela ngalinye eliphambili lemisipha (ngelixa kwangaxeshanye uphucula ibhalansi yakho, ulungelelwaniso, amandla angundoqo, ukuguquguquka kunye nokuma).

Ukubandakanya ibhola yozinzo kumsebenzi wakho kuya kukucela umngeni ekusebenziseni izihlunu ongenakuzisebenzisa, UMorgan Kline , umseki kunye ne-COO ye Yitshise iNkampi yokuQalisa isixelela, ezinje ngezisu zakho ezinqamlezileyo, ezo zihlunu zinzulu zinzulu zidume ngokuba nzima ukuzijolisa, umgangatho wepelvic kunye nezandisi zomqolo ezisezantsi. Ukusetyenziswa kwezi zihlunu kuya kuphucula ukuzinza kwakho okungundoqo kunye nokulinganisela ngelixa ukhulisa ukusebenza ngokupheleleyo komsebenzi wakho. Kwaye nangona igama layo libonisa inkxaso kunokuba amandla, uphando lubonisa ukuba imithambo eyenziwa kwibhola yozinzo iyasebenza kakhulu kunezo zenziwa phantsi. Ukuze wenze umthambo ngebhola ezinzile, kufuneka uzibandakanye kwaye uhlukanise izihlunu ezininzi ezingasetyenziswanga kwimithambo yomzimba. Ke ngelixa ugxile ekuqikeleleni ezo biceps zintle, iideltoids zakho zangasemva zisebenza ixesha elongezelelweyo ngokunjalo.

Indlela yokukhetha iBhola yoZinzo loBubungakanani obuLungileyo

Ngoku, ngaphambi kokuba ubambe loo mpompo, uya kufuna ukuqiniseka ukuba unobungakanani obufanelekileyo bebhola esandleni. Ukwenza oko, konke okufuneka ukwazi kubude bakho. Ukuba u-5'5 okanye mfutshane, bambelela kwibhola ye-55 cm. Ukuba u-5'6 okanye ubude bufikelela kwibhola ye-65 cm. Ukuba ungaphezulu kwe-6'0 (... i-overachiever), ibhola ye-75 cm yindlela yokuhamba. Ngaphambi kokuba uqalise, qiniseka ukuba ibhola yakho inomlinganiselo ofanelekileyo womoya kuyo, uKline ucebisa. Kufuneka iqine xa ibamba kodwa ingavuthi kakhulu. Ukuba umtsha ekusebenziseni ibhola, fumana ibhalansi yakho kwaye uqale ngokucotha-kuba akukho nto ihlazo ngaphezu kokuqengqeleka kwi-butt yakho ephakathi kwegxalaba. Fumana indawo eninzi yokuhambisa ibhola ngeenxa zonke ukuze ukhululeke ngayo. Musa ukutsibela ngqo kwiintshukumo ezinzima. Gxininisa ekufumaneni ibhalansi yakho phambi kokuvavanya nayiphi na intshukumo yesibini. Ukuhlala kwibhola kwaye uhambisa i-hips yakho ngeenxa zonke yindlela efanelekileyo yokufumana iibheringi zakho. Nje ukuba uziva ukhuselekile, lixesha lokuba wophule umbilo.

Qala ngale nyathelo le-15 lokuzinza kwebhola lokuzinza kwesiqhelo sokuqhekeka kwiindidi ezine eziphambili: umzimba ophantsi, umzimba ophezulu, i-core kunye ne-cardio (ukunyusa izinga lentliziyo yakho kunye nokukhupha ezo zihlunu). Gqibezela i-6 ukuya kwi-14 reps yomthambo ngamnye, ngokusekelwe kwinqanaba lakho langoku lokuzilolonga. Emva koko ubambe ipakethe yomkhenkce kunye ne-Advil kuba siqinisekisa ukuba uya kuziva ngomso.

Umqali: ukuphindaphinda okuphantsi (6 okanye ngaphantsi)
Phakathi: uphindaphindo oluphakathi (8-12)
NONE iireps eziphezulu (14+)

IINGCEBISO NGEZIXHOBO:

1. Uzinzo Ball (olunye ukhetho oluninzi ngezantsi!)
2. Ukuzivocavoca Mat
3. Iseti yeDumbbell

ENXULUMENEYO: I-8-Step Resistance Band Workout Routine Ungenza Kakhulu Kakhulu naphi na

UMZIMBA ANGAPHANSI

1. Uzinzo Ball Hamstring Curl

Inyathelo 1: Lala ngomqolo iingalo zakho zijonge emacaleni, izintende zijonge phantsi. Goba amadolo akho kwaye ubeke iinyawo zakho phezulu kwibhola ezinzile malunga nobubanzi be-hip ngaphandle.

Inyathelo lesi-2: Cofa i-glutes yakho kunye ne-hamstrings ukuphakamisa isinqe sakho emhlabeni de umzimba wakho wenze umgca ochanekileyo osuka emagxeni ukuya emadolweni. Ukubandakanya i-core yakho, wandise imilenze yakho ngqo, uqengqele ibhola kude nawe. Goba amadolo akho ukuze ubuyisele ibhola kwakhona, ngelixa ugcina isinqe sakho siphakanyiswe phezulu njengoko unako. Yehlisa isinqe sakho ubuyele phantsi emhlabeni kwaye uphinde.

2. Uzinzo Ball Single Umlenze Glute Phakamisa

* Isebenza i-glutes yakho, i-hamstrings, i-quads kunye ne-core.

Inyathelo 1: Lala ngomqolo iingalo zakho zijonge emacaleni, izintende zijonge phantsi. Goba amadolo akho kwaye ubeke unyawo olunye phezulu kwibhola ezinzile. Thumela omnye umlenze ngqo phezulu esibhakabhakeni.

Inyathelo lesi-2: Ukucofa i-glute yakho kunye ne-hamstring, cinezela ibhola ukuze uphakamise isinqe sakho emhlabeni, uthumele umlenze wakho othe tye phezulu emoyeni. Yehlisa umva ezantsi kwaye uphinde kwelinye icala.

3. Uzinzo Ball Hamstring Floor Tap

* Isebenza i-glutes yakho, i-hamstrings, i-hip flexors kunye ne-core.

Inyathelo 1: Lala ngomqolo iingalo zakho zijonge emacaleni, izintende zijonge phantsi. Ngemilenze yakho yolulelwe ngokuthe tye, beka izithende zakho phezulu kwebhola kwaye ucinezele i-glutes yakho kunye ne-hamstrings ukuphakamisa isinqe sakho phezulu.

Inyathelo lesi-2: Jiwuzisa kancinci umlenze wakho wasekhohlo uwukhuphele ecaleni kwaye ucofe isithende sakho phantsi. Yibuyisele kwindawo yokuqala kwibhola kwaye utshintshe amacala, ujiwule umlenze wakho wasekunene ecaleni ukuze ucofe isithende sakho emhlabeni. Zibandakanye iingalo zakho, imilenze kunye nombindi ukuze ugcine wonke umzimba wakho uthe cwaka kangangoko.

4. Ukuzinza kweBhola Squat

* Isebenza ii-quads zakho, i-glutes, i-hamstrings, i-hip flexors kunye ne-core.

Inyathelo 1: Beka ibhola yokuzinza phezulu eludongeni, uyigxininise ngomqolo wakho (kufuneka kubekho ukuxinana apha). Ngeenyawo zakho zibanzi kancinci kune-hip-width ngaphandle, yehla ezantsi kwi-squat.

Inyathelo lesi-2: Ibhola iya kuqengqeleka kunye nawe, ibonelela uzinzo, ngoko ke squat phantsi ezantsi kangangoko ukuze wenze nzulu intshukumo. Cinezela ngezithende zakho ukuze ubuyele kwindawo yokuqala, ucinezele i-glutes yakho kuyo yonke intshukumo.

UMZIMBA OPHEZULU

5. Uzinzo Ball Umshumayeli Curls

Inyathelo 1: Qala ngamadolo akho, ubeke ibhola yokuzinza emhlabeni phambi kwakho. Yaya phambili, ubeka isifuba sakho kunye nesisu ngokukhululeka ebholeni. Yehla kwaye ubambe iidumbbells ezimbini.

Inyathelo lesi-2: Iingalo zakho zithe tye kwaye iintende zezandla zijonge ngaphandle cofa iingqiniba zakho ebholeni kwaye ujike iintsimbi zinyuse amagxa akho. Yima ngokufutshane phezulu kwaye wehlise umva de iingalo zakho zime ngokuthe tye ngokupheleleyo.

6. Uzinzo Ball Chest Press Locomotive

* Isebenza eyakho amagxa, i-triceps, i-pecs kunye ne-core.

Inyathelo 1: Ukubamba i-dumbbell enye kwisandla ngasinye iinyawo zakho zithe tyaba phantsi, beka umqolo wakho ebholeni, uwubeke phakathi kwamagxa akho. Ukugoba iingalo zakho ngeengqiniba zakho ngokubanzi zizisa zombini iintsimbi ukuya kumagxa akho.

Inyathelo lesi-2: Cinezela esifubeni sakho ukuphakamisa ingalo yakho yasekunene ide iqonde, uyigcine ngokuhambelana negxalaba lakho. Khawuleza uyibuyisele ezantsi kwaye utshintshe, uthumele ingalo yakho yasekhohlo phezulu. Phinda le ntshukumo ngendlela elawulwayo kodwa ekhawulezayo ukugcina ukubandakanyeka kwemisipha kunye nomlilo wesifuba.

7. Uzinzo Ball ehleli egxalabeni Press

* Isebenza amagxa akho, i-deltoids, i-pecs kunye ne-core.

Inyathelo 1: Fumana indawo yokuhlala ekhululekile kwibhola yozinzo, ubambe i-dumbbell enye esandleni ngasinye. Zisa ubunzima phezulu kwaye uphume de iingqiniba zakho zibe kwi-angle ye-90-degree.

Inyathelo lesi-2: Ukubandakanya i-core yakho, cinezela iingalo zombini phezulu de zilungele kwaye emva koko uzibuyisele ngokukhawuleza kwindawo yokuqala.

8. Uzinzo Ball Push Up

*Isilumkiso somngeni! Le ntshukumo linyathelo elinyukayo ukusuka kwi-push-up yakho eqhelekileyo, ke yithathe kancinci kwaye wenze kuphela iireps ezininzi kangangoko unakho ngefomu elungileyo. Isebenza i-triceps yakho, i-pecs, amagxa, umqolo osezantsi, i-quads kunye ne-core.

Inyathelo 1: Qalisa kwindawo yokutyhala ngebhola ezinzileyo kufuphi neenyawo zakho. Beka umphezulu weenyawo zakho kwibhola kwaye ulungelelanise njengoko kufuneka ukuze umzimba wakho ube kumgca othe tye.

Inyathelo lesi-2: Gcina iingqiniba zakho kufutshane nesifuba sakho, khulula umzimba wakho ongaphezulu kwaye ucinezele umva umva ulandela intshukumo eqhelekileyo yokutyhala. Thatha kancinci kwaye ugxininise ekufumaneni isifuba sakho sisondele emhlabeni ngokusemandleni.

INQAKU

9. Uzinzo Ball Pike

Inyathelo 1: Qalisa kwindawo yokutyhala ngebhola ezinzileyo kufuphi neenyawo zakho. Beka umphezulu weenyawo zakho kwibhola kwaye ulungelelanise njengoko kufuneka ukuze umzimba wakho ube kumgca othe tye.

Inyathelo lesi-2: Bandakanya umbilini wakho ukuphakamisa isinqe sakho phezulu emoyeni ngelixa kwangaxeshanye uqengqeleka ibhola ngakwiziko lakho. Yehlisa umva de ubuyele kwindawo yokuqala kwaye uphinde.

10. Ibhola lokuzinza V-Up

*Isebenza kwi-rectus abdominis yakho kunye ne-abdominis enqamlezayo.

Inyathelo 1: Qala kumqolo wakho ngebhola ezinzile ebekwe phakathi kweenyawo zakho. Cofa ibhola kwaye uphakamise iinyawo zakho phezulu emoyeni, kwangaxeshanye ukrwela phezulu iingalo zakho ziphume ngaphambili.

Inyathelo lesi-2: Bamba ibhola ngezandla zakho kwaye uthobe imilenze neengalo zakho ngasemva de ibhola irhece emhlabeni emva kwentloko yakho. Phinda oku kunyakaza, utshintshe indawo yebhola phakathi kweenyawo nezandla zakho ixesha ngalinye usebenzisa iintshukumo ezicothayo nezilawulwayo.

11. Ibhola eZinzileyo malunga nokuKhuliswa

*Isebenza kwi-rectus abdominis yakho, ii-obliques kunye nomqolo osezantsi.

Inyathelo 1: Qala ngamadolo akho ngebhola ezinzile phambi kwakho. Xuba izandla zakho kunye kwaye utyale iingalo zakho zangaphambili ngokuqinileyo kwibhola yozinzo.

Inyathelo lesi-2: Cinezela kancinane iingalo zakho ngaphandle, uqengqele ibhola de iingqiniba zakho zihambelane neetempile zakho ngelixa kwangaxeshanye wehlisa kwaye wandisa itorso yakho. Bandakanya undoqo wakho ukuze uncede uqengqele ibhola ubuyele kwindawo yokuqala.

12. Uzinzo Ball Bicycles

*Isebenza kwi-rectus abdominis yakho, isisu esinqamlezayo, ii-obliques kunye neequads.

Inyathelo 1: Qala kumqolo wakho ngebhola ezinzileyo ebekwe ngokukhuselekileyo phakathi kweenyawo zakho. Phakamisa imilenze yakho kwaye uguqe ngamadolo de ufikelele kwi-angle ye-90-degree. Hlanganisa iminwe yakho kwaye ubeke izandla zakho emva kwentamo yentamo yakho.

Inyathelo lesi-2: Ukugcina uxinzelelo ngebhola, ngenisa kancinci idolo lakho lasekunene ngelixa ukrwela ingqiniba yakho yasekhohlo phezulu nangaphezulu ukuze uyihlangabeze. Yehlisa umva ukuya kwindawo yokuqala ukuseta kwakhona kwaye uphinde kwelinye icala.

13. Ibhola eZinzileyo Gxuma Imbiza

*Isebenza kwi-rectus abdominis yakho, ii-obliques kunye nezihlunu ezizinzisayo zomqolo.

Inyathelo 1: Qala ngamadolo akho ngebhola ezinzile phambi kwakho. Xuba izandla zakho kunye kwaye utyale iingalo zakho zangaphambili ngokuqinileyo kwibhola yozinzo ukuze umzimba wakho ube kumgca wediagonal.

Inyathelo lesi-2: Ukucofa iingqiniba zakho kwibhola, qalisa ngokuthe chu ukuqengqa ibhola ngaxeshanye, ngokungathi uvuselela imbiza. Phinda le ntshukumo inye ngokuchasene newotshi ukubetha zonke iindawo zesisu sakho.

IKHADIYO

14. Uzinzo Ball Mountain Climbers

Inyathelo 1: Beka izandla zozibini macala omabini ebhola ezinzileyo phambi kwakho. Yandisa iinyawo zakho emva kwakho, ngoko uxhomekeke kwibhola kwindawo ephakamileyo yeplanga kunye nongundoqo wakho.

Inyathelo lesi-2: Zisa idolo lakho lasekunene ngasebholeni kangangoko unako. Guqula imilenze ngokukhawuleza, utsale idolo lakho lasekhohlo ngelixa uthumela unyawo lwakho lokunene ngasemva. Ukugcina i-butt yakho phantsi kunye ne-hips ide iqhube amadolo akho ngaphakathi nangaphandle, ngelixa ugcina ibhalansi yakho kwibhola yokuzinza.

15. Uzinzo Ball Sprinters

*Le yindlela entle yokumpompa izinga lentliziyo yakho (ingakumbi kwiindawo ezincinci).

Inyathelo 1: Kwindawo yokuma neenyawo zakho ziqelelene ngobubanzi be-hip-width, bamba ibhola ezinzileyo kwaye uyibambe phambi kwesifuba sakho iingalo zakho zithe nkqo.

Inyathelo lesi-2: Phakamisa idolo lakho lasekhohlo phezulu ngasebholeni. Yehlisa ngokukhawuleza kwaye utshintshe, unyusa idolo lakho lasekunene ukuya ebholeni. Qhubeka le ntshukumo ngokukhawuleza, uguqule imilenze yakho ngelixa ugcina ifom. Kufuneka uhambe ngesantya esikhawulezayo ngokungathi uyabaleka.

ENXULUMENEYO: I-10 yemithambo epholileyo enokwenza umthambo wakho usebenze ngakumbi

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