1. Endaweni yokucinezela isifuba, zama ukutyhala
Izitshixo zesifuba zilungile ekusebenzeni imisipha yakho ye-pectoral-ngaphandle kokuba unemiba yamagxa. Endaweni yoko, yenza i-push-ups (mhlawumbi rhoqo okanye ngamadolo), eyomeleza izihlunu zokuzinzisa amagxa kwaye uvumele amagxa akho ukuba ahambe ngokukhululekileyo (abangenako kwi-bench-press position). Eyona ndlela yokuphucula i-push-up yakho kukwakha ngokuthe ngcembe amandla. Vumela izihlunu zakho ziqhelane nentshukumo de iqale ukuziva iqhelekile. Awudingi umqeqeshi wobuqu okanye indawo yokuzivocavoca ukuze ube mhle kwi-push-ups. Into oyifunayo yisethi yezinyuko kunye nemizuzu embalwa ngosuku ngalunye. Apha zi iingcebiso ezininzi zokuphucula ifomu yakho .
2. Endaweni yokushicilela ngaphezulu, zama ukunyusela phambili
Ukutyhala iidumbbells phezu kwentloko yakho kubuhlungu. Ukuthoniza amagxa akho ngaphandle kwentlungu, zama ukuphakamisa ngaphambili. Yima nkqo nge-dumbbell esandleni ngasinye, iintendelezo zijonge phantsi, kwaye kancinane uphakamise iingalo zakho de zibe kwi-angle ye-90-degree ukusuka emzimbeni wakho. Ukubuyisela umva intshukumo yokunciphisa iintsimbi-ngendlela ecothayo nelawulwayo-kwindawo yokuqala; phinda i-12 reps.
3. Endaweni yokubetha amanqindi, zama ukubheqa
Siyayithanda i-boxing sesh elungileyo, kodwa ukubethelwa kumacala ahlukeneyo, kunye nefuthe lokubetha ibhegi, kungenza buhlungu. Ukuze ufumane i-cardio eyongezelelekileyo emagxeni, tsibela kumatshini wokubheqa wangaphakathi. Ngelixa ubheqa, uninzi lwamandla akho avela emilenzeni yakho, ukuze amagxa akho angasebenzi kakhulu kodwa abandakanyeke. Zama ukutshintshanisa umzuzu omnye wokutyhala ngamandla ngomzuzu omnye wokutyhala (ifomu egqibeleleyo kodwa uxinzelelo oluncinci) imizuzu eyi-15.
4. Endaweni ye-tricep bench dips, zama i-tricep push-ups
I-bench dips ibeka itoni yoxinzelelo kumagxa akho kwaye ayilona khetho olukhulu kungakhathaliseki ukuba intlungu yegxalaba. Ukujolisa ngcono eyakho triceps , zama i-triceps push-ups. Ngena kwindawo eqhelekileyo yokutyhala (kwakhona, yesiqhelo okanye iguquliwe), kodwa gcina izandla zakho zisondelelene njengoko uthoba isifuba sakho emhlabeni ukuze iingalo zakho kunye neengqiniba zifakwe iziziphu emacaleni akho. Phinda umzuzu omnye.
ENXULUMENEYO : Imithambo emi-5 Engalunganga Kuwe
