Ama-20 okuSebenzisa iingalo kwabasetyhini, ukusuka kwi-Tricep Dips ukuya kwii-Curls zabashumayeli

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

Thumela

Ndithumele Nge-Imeyile Veza Kwindawo

Ukuba unento efana nathi, uGoogle Michelle Obama uxhobisa kanye ngenyanga. Kwaye nangona unokucinga ukuba ukuphumeza olo hlobo lwenkcazelo kufuna umqeqeshi wobuqu okanye ubulungu bomthambo, silapha ukuze sikuxelele ngenye indlela: Ungaqingqa iingalo ezomeleleyo nezinomtsalane ekhaya usebenzisa indibaniselwano iidumbbells ezikhanyayo kunye nobunzima bomzimba wakho.

Ukusinceda kulo msebenzi, siye sabhenela kumqeqeshi wokuqina komzimba kunye nomseki we Xtend Barre , Andrea Rogers ( Instagram yakhe iyinto yobuhle obukhuthazayo ). Esebenzisa imvelaphi yakhe kumdaniso, i-Pilates kunye ne-barre, uRogers wenze uluhlu olunamacandelo amathathu agcweleyo ekujoliswe kuko ekuqeqesheni ingalo kwabasetyhini abaya kuba ne-biceps, i-triceps, i-pecs kunye namagxa akho ukuva ukutshisa ngokukhawuleza. Qala ngoluhlu lweengalo ezimileyo ukufudumala loo magxa. Okulandelayo, hamba uye kuthotho lokutshona olumileyo ukutshisa isifuba sakho. Emva koko, qukuqela kuluhlu lweengalo zomgangatho ukutshisa i-triceps yakho kunye nombindi. Ekugqibeleni, bamba iidumbbells kwaye uzame isandla sakho kwimithambo esibhozo eseleyo yeengalo ezikhuphisana noNksk.

ENXULUMENEYO: Inyathelo le-10, akukho-Zixhobo zokuSebenza ngokutshiswa ngumzimba ogcweleyo

Ukuzilolonga ngeengalo ezimileyo

Kwezi mithambo zilandelayo, qala ume kwindawo yokuma iinyawo zakho ziqelelene, amadolo agobile kwaye umbindi ubambene. Ukwandisa olu ngcelele, uRogers ucebisa ukuba uyenze ngelixa ubeka igrosari. Itoti yesuphu esandleni ngasinye inokuthatha ezi ntshukumo zincinci, zilula ukuya kwinqanaba elitsha ngokupheleleyo.

1. IiArms eziWaltzing

Isebenza i-biceps yakho, i-triceps kunye namagxa.

*Sebenzisa okwakho ukuxhathisa ukubandakanya izihlunu zakho kunye nokwandisa ngeminwe yakho.

Inyathelo loku-1: Phakamisa iingalo zakho phezulu ukuya kwisihlanu esiphezulu (oko kukuthi i-ballet lingo yeentende zezandla ezijonge ngaphakathi kunye neengqiniba ezigobe kancinane, njenge-oval).

Inyathelo lesi-2: Vula iingalo zakho zibe yi-V yokwakheka ngaphezulu, ucinezele ngaphandle ngasemva kwezandla zakho. Buyela ekuqaleni.

Inyathelo lesi-3: Hamba ngeeseti ezimbini zeereps ezilishumi.

2. V Cinezela

Isebenza i-triceps, i-deltoids, i-lats kunye namagxa.

Inyathelo loku-1: Phakamisa iingalo zakho phezulu kwi-V formation. Tshintsha icala lezandla zakho ukuze iintende zakho zijonge ngaphandle.

Inyathelo lesi-2: Cinezela ngaphandle ngokungathi utyhala iindonga ezimbini.

Inyathelo lesi-3: Hamba ngeeseti ezimbini zeereps ezilishumi.

3. Izangqa zeengalo

Sebenza amagxa akho, imigibe, i-biceps kunye ne-triceps.

Inyathelo loku-1: Yandisa iingalo zakho ngqo emacaleni izandla zakho zijonge phezulu.

Inyathelo lesi-2: Biyela iingalo zakho phambili iiseti ezimbini zeshumi.

Inyathelo lesi-3: Buyisa isangqa kwiiseti ezimbini zeshumi.

4. Isiqingatha seSangqa seengalo

Isebenza i-biceps yakho, i-triceps, amagxa kunye ne-deltoids.

Inyathelo loku-1: Yandisa iingalo zakho ngqo emacaleni izandla zakho zijonge phezulu.

Inyathelo lesi-2: Gcoba iingalo zakho phezulu naphantsi, ujike iintende zakho zijonge emhlabeni njengoko uphakamisa, ngokungathi uzobe isangqa esisiqingatha ngengalo yakho yonke.

Inyathelo lesi-3: Hamba ngeeseti ezimbini zeereps ezilishumi.

5. Ukuphakamisa uPinki

Isebenza i-triceps yakho, i-biceps kunye ne-deltoids.

*Njengoko izihlunu zakho zidinwa, amagxa akho anokuqala ukuchwechwela ukuya ezindlebeni zakho. Ukuba ubona oku kwenzekayo, lungisa ukuze intloko yakho iphakame, ukujonga kwakho phambili kwaye amahlombe akho akhululekile.

Inyathelo loku-1: Yandisa iingalo zakho ngqo emacaleni akho kunye neentende zakho ngasemva, iipinki zijonge phezulu.

Inyathelo lesi-2: Phakamisa iingalo zakho ukuya kwisilingi, ukhokelela ngeminwe yakho yepinki.

Inyathelo lesi-3: Hamba ngeeseti ezimbini zeereps ezilishumi.

Imithambo yokutyhala emileyo

Dibana neplank push-up's umzala ongoyiki kangako. Ukwenza le mithambo ilandelayo, qala ngokuma. Cinezela izandla zakho eludongeni, i-banister okanye i-counter, emva koko uphakame kwiinzwane zakho kwaye uncike phambili de umzimba wakho ukwi-angle ye-45-degree. Jikelezisa izandla zakho ngaphakathi, de iminwe yakho ijonge enye kwenye kwaye iingqiniba zakho zijonge. Gcina imilenze yakho ithe tye kwaye undoqo wakho ubandakanyekile.

6. IiPush-Ups zeElbow ebanzi

Isebenza isifuba sakho, amagxa kunye ne-biceps.

Inyathelo loku-1: Kwindawo echazwe ngasentla, cinezela phantsi de ibunzi lakho libe malunga ne-intshi ukusuka eludongeni.

Inyathelo lesi-2: Cinezela umva de iingalo zakho zithe tye ngokupheleleyo.

Inyathelo lesi-3: Hamba ngeeseti ezimbini zeereps ezilishumi.

7. I-Static Push-Up Bamba

Isebenza isifuba sakho, amagxa kunye ne-biceps.

Inyathelo loku-1: Kwindawo echazwe ngasentla, cinezela phantsi de ibunzi lakho libe malunga ne-intshi ukusuka eludongeni.

Inyathelo lesi-2: Yibambe le ndawo imizuzwana elishumi.

Inyathelo lesi-3: Phuma kulo msebenzi izihlandlo ezilishumi.

8. Ukutyhala i-Elbow-Up ebanzi

Isebenza isifuba sakho, amagxa kunye ne-biceps.

Inyathelo loku-1: Kwindawo echazwe ngasentla, cinezela phantsi de ibunzi lakho libe sembindini eludongeni.

Inyathelo lesi-2: Ukubamba esi sikhundla, yenza i-mini pulses ngeengalo zakho, ucinezele i-intshi kwaye ubuyisele i-intshi.

Inyathelo lesi-3: Hamba ngeeseti ezimbini zeereps ezilishumi.

Kwezi mithambo zilandelayo, fumana indawo enkulu ngokwaneleyo ukuze ukwazi ukuzibeka ngokukhululeka kuzo zozine. Ukuba unezandla ezibuthathaka, bamba a i-yoga mat okanye uye kwindawo enekhaphethi ekhayeni lakho.

9. I-Tricep Dips

Isebenza i-triceps (duh), isifuba kunye nezinzisi zamagxa.

Inyathelo loku-1: Qala kuzo zozine isifuba sakho sijonge phezulu, iingalo zijonge ngqo kwaye iminwe neenzwane zijonge kwicala elinye.

Inyathelo lesi-2: Ukugcina undoqo wakho ubandakanyekile kwaye i-butt yakho iphakanyisiwe, gobisa iingqiniba zakho kangangoko unako. Cinezela ezandleni zakho ukuze ubuyele kwindawo yokuqala.

Inyathelo lesi-3 : Hambisa kwiseti enye yeshumi ngokucothayo (imizuzwana emibini ukuya ezantsi, imizuzwana emibini ukuphakamisa umva).

10. Iplanga elinesine ukuya kwiDog ezantsi

Isebenza i-triceps yakho, amagxa kunye nombindi.

*Hamba kwiseti enye kwezilishumi ngokucothayo. Wakuba ugqibile, qukuqela kwiseti enye kwezilishumi ngesantya esikhawulezayo.

Inyathelo loku-1: Qala kuzo zozine isifuba sakho sijonge emhlabeni, iingalo ngqo phantsi kwamagxa akho. Gcoba iinzwane zakho kwaye uphakamise amadolo akho ukuze ii-shins zakho zijikeleze kancinci phezu komhlaba.

Inyathelo lesi-2: Phakamisa impundu yakho kwaye wolule imilenze yakho kwinja ejonge ezantsi.

Inyathelo lesi-3: Buyela kwindawo yokuqala, ugcine amadolo akho ephakanyisiwe.

11. IPlank Ene-Quadruped Bamba ngePulse

Isebenza i-triceps yakho, amagxa, i-core, i-quads kunye namathole.

* Isilumkiso somngeni! Lo uya kufumana izinga lokubetha kwentliziyo yakho.

Inyathelo loku-1: Qala kuzo zozine isifuba sakho sijonge emhlabeni, iingalo ngqo phantsi kwamagxa akho. Gcoba iinzwane zakho kwaye uphakamise amadolo akho ukuze amanqina akho ajikeleze kancinci phezu komhlaba.

Inyathelo lesi-2: Ukubamba esi sikhundla, thoba iingqiniba zakho kunye ne-pulse ngokungathi wenza i-mini push-up.

Inyathelo lesi-3: Hamba ngeeseti ezimbini zeereps ezilishumi.

12. IPlank egcweleyo eneeMpompo zamagxa ezitshintshanayo

Sebenza amagxa akho, izisu ezinqamlezayo kunye ne-obliques.

*Bandakanya imilenze yakho kunye nombindi wokugcina indawo efanelekileyo yeplanga kulo lonke uthotho.

Inyathelo loku-1: Qala kwindawo epheleleyo yeplanga, iingalo phantsi kwamagxa akho, imilenze yolulelwe ngasemva, iinyawo zibanzi kancinci kunomgama we-hip ngaphandle.

Inyathelo lesi-2: Phakamisa isandla sakho sasekunene ukuze ucofe igxalaba lakho lasekhohlo. Buyela emhlabeni.

Inyathelo lesi-3: Phakamisa isandla sakho sasekhohlo ukuze ucofe igxalaba lakho lasekunene. Buyela emhlabeni. Phumeza kwezi mpompo zitshintshayo zamagxa kwiiseti ezimbini zeereps ezilishumi (ezintlanu kwicala ngalinye).

13. I-DUMBELL HAMMER CURL + INKAMPANI YOKUXHAPHAZA KWAMAGXA

Isebenza i-biceps yakho, i-triceps kunye namagxa.

* Uya kuyidinga iidumbbells yale! Sebenzisa nabuphi na ubunzima okhululekileyo kubo, kodwa ukuba umtsha kulo msebenzi uqale nge-2 - 5 pounds.

Inyathelo loku-1: Qala kwindawo yokuma iinyawo zakho zibe ububanzi begxalaba kunye neengalo emacaleni akho, ubambe i-dumbbell esandleni ngasinye. Jikelezisa izandla zakho ukuze zijongane ngokungathi ubambe isando.

Inyathelo lesi-2: Gcina i-elbows yakho isondele emzimbeni wakho, jika ii-dumbbells ukuya emagxeni akho, unqumame kancinci kwaye ucinezele i-biceps yakho. Emva koko cofa iidumbbells phezulu phezu kwentloko yakho de iingalo zakho zithe tye.

Inyathelo lesi-3: Kwintshukumo elawulwayo, yehlisa iintsimbi ngendlela efanayo kwaye uphinde.

14. I-DUMBELL CHEST PRESS

Isebenza iipectorals zakho, i-deltoids, i-biceps kunye ne-triceps.

Inyathelo loku-1: Lala ngomqolo imilenze yakho ithe tye okanye igobile kancinane, ubambe i-dumbbell esandleni ngasinye emacaleni amagxa akho. Izandla zakho kufuneka zijonge ezinyaweni zakho kwindawo yokuqala.

Inyathelo lesi-2: Cinezela iintsimbi phezulu ngaphezu kwesifuba sakho, ukwandisa iingqiniba zakho de iingalo zakho zithe tye. Musa ukugoba umqolo wakho. Bandakanya i-core yakho ukuze umqolo wakho ophantsi uhlale uthe tyaba emhlabeni.

Inyathelo lesi-3: Ngaphantsi kolawulo, buyisela iintsimbi phantsi kancinci de udlule emagxeni akho kwaye uphinde.

15. IMIQESHO EGOYIWEYO

Isebenza iilats zakho, imigibe, iirhomboids (umva ongasentla) kunye nee-rotator cuffs.

Inyathelo loku-1: Qala kwindawo yokuma iinyawo zakho zibe ububanzi begxalaba ngaphandle, ubambe i-dumbbell kwisandla ngasinye. Amadolo akho agobile kancinci kwaye umva wakho uthe tye, jikela phambili esinqeni de i-torso yakho ijonge phantsi.

Inyathelo lesi-2: Qhuba iingqiniba zakho phezulu kwaye ubuye ngasemva komzimba wakho de iintsimbi zide zibe kunye, okanye zidlule kancinane, umzimba wakho. Qhuba amagxa akho phezulu, ngokungathi uzama ukucinezela into phakathi kwawo.

Inyathelo lesi-3: Kwintshukumo elawulwayo, yehlisa kancinci iintsimbi ubuyele kwindawo yokuqala kwaye uphinde.

16. UMGQOLO OGQITHILEYO + TRICEP KICKBACK

Isebenza iilats zakho, imigibe, iirhomboids (umva ongasentla), ii-rotator cuffs kunye ne-triceps.

Inyathelo loku-1: Qala kwindawo yokuma iinyawo zakho zibe ububanzi begxalaba ngaphandle, ubambe i-dumbbell kwisandla ngasinye. Amadolo akho agobile kancinci kwaye umva wakho uthe tye, jikela phambili esinqeni de i-torso yakho ijonge phantsi.

Inyathelo lesi-2: Goba iingalo zakho kwi-angle ye-90-degree kunye neengqiniba zakho ezikufutshane nomzimba wakho. Phakamisa ii-dumbbells phezulu nasemva, uxhomekeke kwii-elbows, njengoko ulungisa iingalo zakho kwaye uphakamise, ubandakanya i-triceps yakho.

Inyathelo lesi-3: Kwintshukumo elawulwayo, yehlisa iintsimbi ngendlela efanayo kwaye uphinde.

17. IIKHWELI ZOMSHUMAYELI WEBHOLA UZINZINI

Isebenza i-biceps yakho kunye ne-brachialis.

*Uya kufuna i ibhola uzinzo yale! Qinisekisa ukuba unebhola elungileyo esandleni. 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, ibhola ye-75 cm yindlela yokuhamba.

Inyathelo loku-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.

18. UZINZI IBHOLA ISIFUBA ESIKHUNZE ILOCOMOTIVE

Isebenza amagxa akho, i-triceps, i-pecs kunye ne-core.

Inyathelo loku-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.

19. IBHOLA EZIZINZIYO EHLALA EMAXAXENI

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

Inyathelo loku-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.

20. IBHOLA YOZINZIYO PUSH-UP

Isebenza i-triceps yakho, i-pecs, amagxa, umqolo osezantsi, i-quads kunye ne-core.

*Isilumkiso somngeni! Le ntshukumo linyathelo elinyukayo ukusuka kwi-push-up yakho eqhelekileyo, ke yithathe kancinci kwaye wenze kuphela iireps ezininzi kangangoko unakho ngefomu elungileyo.

Inyathelo loku-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.

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