Eyona 19 yeBhola yeBhola egqwesileyo, ngokukaFit Body App uMseki uAnna Victoria

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

Thumela

Ndithumele Nge-Imeyile Veza Kwindawo

Ukuba uhlala kwindawo yokuzivocavoca, mhlawumbi uye wabona a Ibhola yeBosu okanye ezimbini zibekwe phakathi kwe iintsimbi zasimahla kwaye iibhendi zokuxhathisa . Kodwa ukuba uye wacaca ngenxa yokoyika ukungazi ukuba ungayisebenzisa njani ngokufanelekileyo enye, awuwedwa. Esi sixhobo sijongeka ngaphantsi sijongeka kakhulu njenge ibhola uzinzo , kuphela...sika phakathi. Ibhola yeBosu-esisifinyezo samacala omabini phezulu-ivuthelwe kwelinye icala kunye neqonga elicaba, elilukhuni kwelinye. Ngoyilo, ngumqeqeshi webhalansi otshisa isiseko sakho kunye nokuzinzisa izihlunu ngokwenza indawo engazinzanga ukwenza umthambo. Xa isetyenziswe ngokuchanekileyo, inokuvuselela nayiphi na ubunzima bomzimba okanye ukuzilolonga dumbbell.

Ukuzivocavoca kwebhola yeBosu yindlela elungileyo yokucela umngeni ngakumbi kumzimba wakho kwaye utyhale ukomelela kwakho kunye nobuchule bembaleki ukuya kwinqanaba elilandelayo, Anna Victoria , umqeqeshi wobuqu oqinisekisiweyo kunye nomdali we Fit Umzimba app uyasixelela. Ndincoma ukubandakanya ibhola yeBosu kwindlela yakho yokuzilolonga kuphela nje ukuba uye wakwazi ukuhamba ngaphandle komnye, utshilo. Kodwa nje ukuba uziva uqinisekile ukuba ungawusingatha umceli mngeni owongezelelweyo, uBosu kude.

Ukukunceda ukuba uqalise, nantsi i-19 yebhola yeBosu yokuzilolonga umqeqeshi wethu esimthandayo afunga ngayo.

Izixhobo: Ibhola yeBosu Ixesha:Imizuzu eyi-15 ukuya kwengama-30 Imiyalelo:Khetha imithambo emibini ukuya kwemithathu kwiqela lezihlunu ngalinye (umzimba ophezulu, umzimba osezantsi, umbindi) kunye nentshukumo enye ye-cardio yomzimba wonke. Gqibezela inani elicetyiswayo le-reps okanye ixesha, emva koko utshintshe ngokukhawuleza kwintshukumo elandelayo ephela nge-cardio. Phinda le sekethi izihlandlo ezibini ukuya kwezine, kuxhomekeke kwinqanaba lokufaneleka kwakho kunye nexesha elikhoyo. Phumla njengoko kufuneka, emva koko uye ekhitshini ukuze ugcwalise i-refuel ngeyona nto uyithandayo bar protein enempilo okanye i-smoothie.

ENXULUMENEYO: I-15 yeyona ndlela ilungileyo yokuSebenza onokuthi uyenze ekhaya, akukho zixhobo ziyimfuneko

UMZIMBA OPHEZULU

1. Bosu Ball Push-Ups

Izihlunu ezisetyenzisiweyo: isifuba, i-deltoids (amagxa), izisu ezinqamlekileyo kunye ne-triceps.

Inyathelo loku-1: Jika ibhola yeBosu ujikeleze ukuze icala elisicaba lijonge phezulu. Qalisa kwindawo yokutyhala ngezandla zakho ubambe umgca ongaphandle webhola, imilenze ithe nqo emva kwakho.

Inyathelo lesi-2: Gcina umbilini wakho ubandakanyekile kwaye wehlise umzimba wakho ongasentla ukuya kwibhola yeBosu. Cofa phezulu ukubuyela kwindawo yokuqala kwaye uphinde. Gqibezela i-5 reps iyonke.

2. Bosu Ball Knee Push-Ups

Izihlunu ezisetyenzisiweyo: isifuba, i-deltoids, izisu ezinqamlekileyo kunye ne-triceps.

*Yenza olu guqulelo lulungisiweyo endaweni yenkxaso eyongezelelweyo.

Inyathelo loku-1: Jika ibhola yeBosu ujikeleze ukuze icala elisicaba lijonge phezulu. Qalisa kwindawo yokutyhala ngezandla zakho ubambe umgca ongaphandle webhola, imilenze ithe nqo emva kwakho. Khulula amadolo akho emhlabeni ukuze ufumane inkxaso eyongezelelweyo.

Inyathelo lesi-2: Gcina i-core yakho ibandakanyekile kwaye wehlise umzimba wakho ophezulu ezantsi. Cofa phezulu ukubuyela kwindawo yokuqala kwaye uphinde. Gqibezela i-8 reps iyonke.

3. IBhola yeBosu igxadazele iPush-Up

Izihlunu ezisetyenzisiweyo: isifuba, i-deltoids, izisu ezinqamlekileyo kunye ne-triceps.

Inyathelo loku-1: Qala ngebhola yeBosu ethe tyaba ezantsi. Beka isandla esinye ebholeni kunye nesinye emhlabeni ecaleni kwayo de ube kwindawo ebanzi yokutyhala ingalo.

Inyathelo lesi-2: Gcina i-core yakho ibandakanyekile kwaye wehlise umzimba wakho ophezulu ezantsi. Cinezela phezulu ukubuyela kwindawo yokuqala, emva koko tshintsha izandla uzihambise kwelinye icala kwaye uphinde. Gqibezela i-4 reps kwicala ngalinye.

4. IBhosu yeBhola iNciphisa iWalkouts

Izihlunu ezisetyenzisiweyo: izisu ezinqamlezileyo, ii-obliques, isifuba kunye ne-deltoids.

Inyathelo loku-1: Qalisa kwindawo yokutyhala izandla zakho phantsi ngokuthe ngqo ngaphantsi kwamagxa akho kunye neenyawo zibekwe ngaphezulu kwebhola yeBosu ngasemva kwakho.

Inyathelo lesi-2: Hamba izandla zakho zibuyele ezinyaweni zakho, uphakamise isinqe sakho njengoko uphakamisa. Kwindawo yakho ekude kakhulu, yima kwaye uguqule isindululo, uhambe phambili ukubuyela kwindawo yokuqala. Le rep enye. Hambisa kancinci kwaye unenjongo, ubandakanya umbindi wakho ukuxhasa umqolo wakho ongezantsi. Gqibezela i-5 reps iyonke.

UMZIMBA ANGAPHANSI

5. Bosu Ball Squat

Izihlunu ezisetyenzisiweyo: i-glutes, i-quads, i-hamstrings kunye namathole.

Inyathelo loku-1: Nyathela kwibhola yeBosu kwaye ume ngeenyawo zakho malunga nobubanzi bamagxa ngaphandle. Ubuyele umva ngokungathi uhleli esitulweni, uqinisekise ukuba amadolo akho alandelela ngokuhambelana neenzwane zakho. Cinezela amathanga akho ngaphandle ukukhusela amadolo akho ukuba angangeni.

Inyathelo lesi-2: Cinezela phantsi ngokulinganayo ngeenyawo zakho ukuze ume, ubuyela kwindawo yokuqala. Gqibezela i-12 reps iyonke.

6. Bosu Ball Lateral Toe Taps

Izihlunu ezisetyenzisiweyo: iglu, i-quads, i-hamstrings kunye namathole.

Inyathelo loku-1 : Nyathela kwibhola yeBosu kwaye uphakamise umlenze omnye ukuze ulungelelanise ngonyawo olunye.

Inyathelo lesi-2: Ngokugoba kumlenze wakho wokuma, cofa unyawo oluchaseneyo ukuya kwicala de iinzwane zakho zifike emhlabeni. Yibuyisele kumgca ophakathi kunye nebhalansi, ubambe umzuzwana omnye kwaye uphinde. Gqibezela i-8 reps kwicala ngalinye.

7. Bosu Ball Lunge

Izihlunu ezisetyenzisiweyo: i-glutes, i-quads, i-hamstrings kunye namathole.

Inyathelo loku-1: Qalisa ukuma iinyawo zakho ziqelelene ngobubanzi bamagxa. Khulula umlenze omnye emva kwakho kwindawo ye-lunge kwaye ubeke unyawo lwakho lwangasemva phezu kwebhola yeBosu.

Inyathelo lesi-2: Qala i-lunge ngokulahla idolo lakho elingasemva phantsi kumgca othe tye (ngokuchasene nokutshintshela phambili ngedolo lakho langaphambili) de uphantse uthinte umhlaba. Cinezela ngesithende sakho sangaphambili ukuze ubuyele kwindawo yokuqala kwaye uphinde. Gqibezela i-8 reps kwicala ngalinye.

8. Bosu Ball Side Squat

Izihlunu ezisetyenzisiweyo: i-glutes, i-quads, i-adductors kunye ne-hamstrings.

Inyathelo loku-1: Qala ukuma ngeenyawo zakho ububanzi begxalaba ngaphandle kwaye ibhola yeBosu ibekwe kumgama oziimitha ezimbalwa ecaleni kwakho. Beka unyawo lwangaphakathi phezu kwebhola.

Inyathelo lesi-2: Yehla ezantsi kwi-squat ngomlenze wakho omileyo, ugcine i-butt yakho iphantsi ngelixa uxhomekeke esinqeni. Cinezela ngesithende sakho sokuma ukuze uvuke ubuyele kwindawo yokuqala, ngelixa ugcina umlenze wakho ochaseneyo phezu kwebhola ngqo kwaye ubandakanyekile. Gqibezela i-8 reps kwicala ngalinye.

9. IBhosu yeBhola iNyathelo ngasemva + Idolo Phakamisa

Izihlunu ezisetyenzisiweyo: i-glutes, i-quads, i-hamstrings kunye namathole.

Inyathelo loku-1: Jika ibhola yeBosu ujikeleze ukuze icala elisicaba lijonge phezulu. Beka unyawo olunye phezu kwebhola kwaye ushiye unyawo oluchaseneyo emhlabeni emva kwakho.

Inyathelo lesi-2: Cinezela isithende sonyawo lwakho lwangaphambili ukuze unyukele phezulu ebholeni. Zisa idolo elichaseneyo ulinyuse ulibhekise esifubeni sakho ngelixa uzimisile kumlenze omileyo. Bamba isekhondi enye, emva koko ubuye umva uphinde. Gqibezela i-8 reps kwicala ngalinye.

INQAKU

10. Iplanga yeBhola yeBosu

Izihlunu ezisetyenzisiweyo: izisu ezinqamlezileyo, ii-obliques, isifuba kunye ne-deltoids.

Qalisa kwindawo yeplanga ngeengalo zakho ngaphezulu kwebhola yeBosu. Gcina amahlombe akho ebekwe phezu kweengqiniba zakho kwaye ubandakanye umbindi wakho. Bamba le ndawo imizuzwana engama-30.

11. Bosu Ball High Plank

Izihlunu ezisetyenzisiweyo: izisu ezinqamlezileyo, ii-obliques, isifuba kunye ne-deltoids.

Qalisa kwindawo ephezulu yeplanga ngezandla zakho phezu kwebhola yeBosu (zive ukhululekile ukusebenzisa amanqindi akho ukuba uva naziphi na iintlungu ezihlahleni zakho). Gcina amahlombe akho ebekwe phezulu kwezandla zakho kwaye ubandakanye umbindi wakho. Bamba le ndawo imizuzwana engama-30.

12. IBhosu yeBhola iNciphisa iPlank ePhakamileyo

Izihlunu ezisetyenzisiweyo: izisu ezinqamlezileyo, ii-obliques, isifuba kunye ne-deltoids.

Qala kwindawo ephezulu yeplanga ngezandla zakho emhlabeni ngokuthe ngqo ngaphantsi kwamagxa akho kunye neenyawo zakho zibekwe phezu kwebhola yeBosu emva kwakho. Bandakanya i-core yakho kwaye ubambe le ndawo imizuzwana engama-30.

13. Bosu Ball Side Plank

Izihlunu ezisetyenzisiweyo: izisu ezinqamlekileyo, i-obliques, i-adductors, i-glutes kunye ne-quads.

Ukuhlala kwicala lakho, beka umphambili omnye kwibhola yeBosu kunye nengqiniba yakho ngqo phantsi kwegxalaba lakho. Beka esinye isandla sakho kwisinqe sakho. Yandisa imilenze yakho ixesha elide, ubeke unyawo olunye phezu komnye, kwaye uphakamise umlenze wakho phezulu emhlabeni. Bamba le ndawo imizuzwana engama-30 kwicala ngalinye.

14. Bosu Ball Cross Mountain Climbers

Izihlunu ezisetyenzisiweyo: izisu ezinqamlezileyo, ii-obliques, isifuba kunye ne-deltoids.

Inyathelo loku-1: Jika ibhola yeBosu ujikeleze ukuze icala elisicaba lijonge phezulu. Qalisa kwindawo yokutyhala ngezandla zakho ubambe umgca ongaphandle webhola, imilenze ithe nqo emva kwakho.

Inyathelo lesi-2: Ukubamba le ndawo, yizisa idolo lakho lasekunene kwicala elijongene nengqiniba. Yandise ubuyisele kwindawo yokuqala kwaye uzise idolo lasekhohlo kwicala elijongene ne-elbow. Gcina ezi ntshukumo zicotha kwaye zilawulwe ukwandisa uthethathethwano olungundoqo. Gqibezela i-10 reps kwicala ngalinye.

15. Bosu Ball Side-to-Side Toe Taps

Izihlunu ezisetyenzisiweyo: izisu ezinqamlezileyo, ii-obliques, isifuba kunye ne-deltoids.

Inyathelo loku-1: Jika ibhola yeBosu ujikeleze ukuze icala elisicaba lijonge phezulu. Qalisa kwindawo yokutyhala ngezandla zakho ubambe umgca ongaphandle webhola, imilenze ithe nqo emva kwakho.

Inyathelo lesi-2: Cofa iinyawo zakho ngapha nangapha, enye ngexesha, ubandakanya i-core yakho kunye ne-glutes ukunciphisa ukunyakaza kwe-hip. Gqibezela i-10 reps kwicala ngalinye.

16. Bosu Ball Quadruped Hover

Izihlunu ezisetyenzisiweyo: izisu ezinqamlezileyo, ii-obliques, isifuba kunye ne-deltoids.

Inyathelo loku-1: Jika ibhola yeBosu ujikeleze ukuze icala elisicaba lijonge phezulu. Qalisa kwindawo yokutyhala ngezandla zakho ubambe umgca ongaphandle webhola, imilenze ithe nqo emva kwakho. Zisa iinyawo zakho kwibhola, uguqe ngamadolo de imilenze yakho yenze i-angle ye-90-degree.

Inyathelo lesi-2: Bamba esi sikhundla imizuzwana emi-5, usebenzisa undoqo wakho ukukuxhasa kulo lonke. Yehlisa amadolo akho ukuze uphumle ngokufutshane, emva koko uphakamise umva kwaye ubambe. Gqibezela uphindaphindo olu-6 lulonke lwemizuzwana engama-30.

17. IBhola yeBosu eNene iHover + iToe Taps

Izihlunu ezisetyenzisiweyo: izisu ezinqamlezileyo, ii-obliques, isifuba kunye ne-deltoids.

Inyathelo loku-1: Jika ibhola yeBosu ujikeleze ukuze icala elisicaba lijonge phezulu. Qalisa kwindawo yokutyhala ngezandla zakho ubambe umgca ongaphandle webhola, imilenze ithe nqo emva kwakho. Zisa iinyawo zakho kwibhola, uguqe ngamadolo de imilenze yakho yenze i-angle ye-90-degree.

Inyathelo lesi-2: Ukubamba esi sikhundla, phakamisa unyawo olunye phezulu emhlabeni ngexesha, unqumame kancinci phezulu. Bandakanya i-core yakho kunye ne-glutes ukunciphisa intshukumo ye-hip. Gqibezela i-5 reps kwicala ngalinye.

IKHADIYO YOMZIMBA EWONKE

18. Bosu Ball Burpee

Izihlunu ezisetyenzisiweyo: izisu ezinqamlezayo, i-deltoids, i-quads, isifuba, i-triceps kunye ne-glutes.

Inyathelo loku-1: Jika ibhola yeBosu ujikeleze ukuze icala elisicaba lijonge phezulu. Qala ukuma, ubambe iincam zebhola ngezandla zozibini phambi kwesifuba sakho.

Inyathelo lesi-2: Gxuma phantsi, uhlise ibhola emhlabeni. Ukucinezela ibhola ngezandla zakho, tsibela iinyawo zakho kwiplanga ephakamileyo kwaye kwangoko ubuyele esifubeni sakho. Yima ngexa usaphethe ibhola kwaye uyicinezele phezulu entloko yakho. Gqibezela i-8 reps iyonke.

19. Bosu Ball Low-Impact Burpee

Izihlunu ezisetyenzisiweyo: izisu ezinqamlezayo, i-deltoids, i-quads, isifuba, i-triceps kunye ne-glutes.

*Yenza le burpee elungisiweyo endaweni yoko ukuba ukutsiba akukho emakhadini.

Inyathelo loku-1: Jika ibhola yeBosu ujikeleze ukuze icala elisicaba lijonge phezulu. Qala ukuma, ubambe iincam zebhola ngezandla zozibini phambi kwesifuba sakho.

Inyathelo lesi-2: Gxuma phantsi, uhlise ibhola emhlabeni. Ukucinezela ibhola ngezandla zakho, khupha iinyawo zakho zibe nye ngexesha kwiplanga ephakamileyo kwaye ngoko nangoko uzibuyisele ngakwisifuba sakho. Yima ngexa usaphethe ibhola kwaye uyicinezele phezulu entloko yakho. Gqibezela i-10 reps iyonke.

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

Izixhobo zethu zokuSebenza kufuneka zibe nazo:

I-Horoscope Yakho Yangomso

Ukwazi

Ndithumele Nge-Imeyile Veza Kwindawo