Okuqukethwe
- Ukuzivocavoca amathanga nezinqe ngaphandle kokulayishwa emadolweni imizuzu engu-10-15
- 1. I-Lower Body Mat Challenge: umzimba ophansi (imizuzu eyi-10)
- 2.Ukuzivocavoca Kwethanga Langaphandle: ithanga langaphandle (imizuzu eyi-16)
- 3. Ukuzivocavoca kwangaphakathi kwethanga: ithanga langaphakathi (imizuzu eyi-13)
- I-Pilates Butt Workout: i-glutes (imizuzu eyi-4)
- 5.I-Express Butt and Thighs Workout: glutes namathanga (imizuzu eyi-17)
- 6. Ukuzivocavoca Izinqe Namathanga: imithambo namathanga (imizuzu eyi-17)
- 7. Amathanga wangaphandle Mat Workout: ithanga langaphandle (imizuzu eyi-17)
- 8. Ukuzivocavoca kwangaphakathi kwethanga: ithanga langaphakathi (imizuzu eyi-17)
- Ukuzivocavoca amathanga nezinqe akukho umthwalo emadolweni ngemizuzu engu-20-40
- 1. 100 Rep Inselele the Glutes: the glutes (imizuzu engu-20)
- 2.I-100 Rep Challenge Amathanga Angaphandle: ingxenye engaphandle yethanga (imizuzu engama-23)
- 3. Amathanga Wangaphakathi Wokuphonsela Inselelo eyi-100: Ithanga langaphakathi (imizuzu engama-22)
- 4.I-Pilates Lower Body Workout: umzimba ophansi (imizuzu engama-39)
- 5. Ama-Pilates, i-Back of Leg: i-hamstring (imizuzu engama-40)
- 6.I-Pilates Abs ne-Butt Workout: i-abs nezinqe (imizuzu engu-42)
Ukweqa, amaphaphu nezikwele kubeka umthwalo onzima engxenyeni engezansi yomzimba. Ukuzivocavoca okunjalo kuphikisiwe hhayi kuphela ezinkingeni ngamajoyini, kodwa futhi nasemithanjeni ye-varicose. Sikunikeza ukuzivocavoca okunomthelela ophansi kokukhetha kusuka kuLinda Wooldridge wamathanga nezinqe ngaphandle kwamaphaphu, ama-squats kanye nokugxuma.
ULinda Wooldridge (ULinda Wooldridge) ukuthuthukisa uhlelo ngesitayela Ama-Barlates: ukuqeqeshwa kwe-barnie + Pilates. Esiteshini sakhe se-youtube I-Barlates Body Blitz ungathola umthelela omncane wevidiyo ezindaweni ezinenkinga ekhaya. Izinhlelo eziphumelelayo zikaLinda, uzokwazi ukuveza amathanga nezinqe uguqule nomzimba ongezansi ngaphandle kosongo lokuvivinya umzimba okuhlukumezayo.
Konke ukuqeqeshwa okuhlongozwayo phansi, ukuze ukwazi ukukwenza ungafake zicathulo. Okwezigaba wena ayidingi i-inventory, yividiyo emibili kuphela uLinda osebenzisa nezinsimbi zomlomo. Kakhulu izivivinyo zinguhlobo oluhlukile lokuphakama komlenze kusuka endaweni ohlangothini, kuzo zonke izinyawo nangemuva okwenza okuhle kakhulu ukusebenza imisipha yamathanga nezinqe. Ukukhulisa ubunzima balezi zivivinyo, ungahlala usebenzisa izinsimbi zamaqakala.
Izinhlelo zihlala imizuzu eyi-10 kuye kwengama-40, ungakhetha ividiyo eyodwa noma uhlanganise ukusebenzisa okuningi ngasikhathi sinye. Uma amathanga nezinqe kuyindawo yakho enenkinga, bese ubandakanyeka kulezi zinhlelo okwemizuzu engama-30-45 izikhathi ezi-3-4 ngesonto. Kunconywa ukuhlanganisa izinhlelo zomzimba ongezansi nokuzivocavoca kwe-cardio, ikakhulukazi uma usebenza ukunciphisa ivolumu yezinyawo. Funda nalokhu: Ukuzivocavoca umzimba okuphezulu okuphezulu kwe-14 kwamathanga nezinqe ngaphandle kokugxuma ku-GymRa.
Ukuzivocavoca amathanga nezinqe ngaphandle kokulayishwa emadolweni imizuzu engu-10-15
1. I-Lower Body Mat Challenge: umzimba ophansi (imizuzu eyi-10)
Ukuzivocavoca okufishane kwemizuzu eyi-10 yomzimba ongezansi, okubandakanya ukuphakanyiswa kwemilenze kuzo zozine izinqa nangemuva kwethanga, kanye nokuzivocavoca okuthile kwethanga langaphakathi ohlangothini.
2.Ukuzivocavoca Kwethanga Langaphandle: ithanga langaphandle (imizuzu eyi-16)
Le sethi yokuzivocavoca izokusiza ukuthi usebenze ingxenye engaphandle yethanga (ama-breeches wendawo). Lolu hlelo lufaka phakathi ibhuloho elinobubanzi obubanzi benyawo, imilenze iphakamise endaweni yokuhlala ihlale iphakamisa imilenze ilele ngohlangothi lwakho.
3. Ukuzivocavoca kwangaphakathi kwethanga: ithanga langaphakathi (imizuzu eyi-13)
Okunye ukuzivocavoca okufishane kepha okusebenzayo kakhulu kwamathanga angaphakathi. Kufaka izinhlobo ezi-3 zokuzivocavoca: imilenze ishwiba emuva, imilenze iphakamisa ilele ngohlangothi, nemilenze yokuwela ilele ngohlangothi.
I-Pilates Butt Workout: i-glutes (imizuzu eyi-4)
Futhi enye ividiyo emfushane evela kuqeqesho oluhamba noLinda emgwaqweni - manje uzosebenza ezinqeni kuphela. Lolu hlelo lubandakanya izinhlobo ezi-2 zokuzivocavoca: ibhuloho elibabazekayo nokuphakamisa imilenze ngokuma kuzo zozine izinyawo.
5.I-Express Butt and Thighs Workout: glutes namathanga (imizuzu eyi-17)
Lokhu kuvivinya umzimba okunomthelela ophansi kusebenza kahle ekusebenziseni izinqe, amathanga angemuva nangaphakathi. Ngokuyinhloko uhlelo luqukethe ukuphakanyiswa kwemilenze, kubekwe kuzo zonke izinyawo, ulele ngesisu futhi ulele ngohlangothi lwakho.
6. Ukuzivocavoca Izinqe Namathanga: imithambo namathanga (imizuzu eyi-17)
Kulolu hlelo lwamathanga nezinqe konke ukuzivocavoca kwenziwa kusuka endaweni yokuhlala: ikakhulukazi umlenze uphakamisa ubuye uye eceleni. Ngeke usebenze nje kuphela imisipha yamathanga nezinqe, kodwa futhi nemisipha ye-lumbar ne-oblique.
7. Amathanga wangaphandle Mat Workout: ithanga langaphandle (imizuzu eyi-17)
Enye ividiyo yethanga elingaphandle elivela kuLinda Wooldridge. Zonke izivivinyo zenziwa zilele ngohlangothi: uzothola izivivinyo ezilula kakhulu, kepha ngenxa yomphumela wokuphindaphinda muhle kakhulu.
8. Ukuzivocavoca kwangaphakathi kwethanga: ithanga langaphakathi (imizuzu eyi-17)
Kulesi sikhathi sokuzivocavoca kwethanga langaphakathi uLinda unikeza izivivinyo ezenziwa zilele ngohlangothi lwakho. Ngenxa yenani elikhulu lokuguqulwa okuhlukahlukene usebenza ngokucophelela kule ndawo yenkinga enenkani. Imisipha izosha!
Ukuzivocavoca amathanga nezinqe akukho umthwalo emadolweni ngemizuzu engu-20-40
1. 100 Rep Inselele the Glutes: the glutes (imizuzu engu-20)
Eqoqweni lethu uzothola ukuqeqeshwa okungu-3 kusuka ku-100 Rep Challenge (Ukuphindaphinda okungu-100 kokuzivocavoca). Uhlelo lwe-Glutes lwezinqe lubandakanya ukuphakamisa imilenze nokuzivocavoca umzimba kuzo zonke izinyawo nokulala ngesisu. Uma uzimisele ukusebenza kahle kakhulu phezu kwezinqe ezinwebeka, le vidiyo ingeyakho nje.
2.I-100 Rep Challenge Amathanga Angaphandle: ingxenye engaphandle yethanga (imizuzu engama-23)
Kulokuzivocavoca engxenyeni engaphandle yethanga umsebenzi awufaki ukukhishwa kuphela, kepha nemisipha ye-adductor yemilenze. Ukuzivocavoca kungukuphakanyiswa kwemilenze endaweni ethambekele eceleni kwakhe, kepha ezinhlobonhlobo zokuguqulwa.
3. Amathanga Wangaphakathi Wokuphonsela Inselelo eyi-100: Ithanga langaphakathi (imizuzu engama-22)
Ingxenye yokuqala yalokhu kuzivocavoca kwethanga langaphakathi ilele ngemuva: uzozala futhi uwele imilenze yakho. Lapho-ke usuke ulinde ukuphakama komjikelezo oyindilinga olele ngohlangothi lwakho. Uqedela ukuvivinya umzimba futhi ngokukhulisa imilenze ngenkathi ulele ngomhlane.
4.I-Pilates Lower Body Workout: umzimba ophansi (imizuzu engama-39)
Kulolu hlelo cishe zonke izivivinyo zenzelwe ubuso bethanga langaphandle nangaphakathi. Umehluko omkhulu walokhu kuvivinya kokunye - konke ukuvivinya umzimba kwenziwa nge-dumbbell yokuphikiswa okungeziwe.
5. Ama-Pilates, i-Back of Leg: i-hamstring (imizuzu engama-40)
Ngalesi sikhathi semizuzu engama-40 uzosebenza emuva namathanga angaphandle nama-glutes. ULinda unikela ngezinhlobonhlobo zokunyusa imilenze emuva naseceleni.
6.I-Pilates Abs ne-Butt Workout: i-abs nezinqe (imizuzu engu-42)
Kulokhu kuzivocavoca izinqe ngaphezu kwalokho uzosebenza emisipheni eyinhloko. Okwezinqe ikakhulu kwenza ukuphakama komlenze kuzo zonke izinyawo, kuya esiswini - ukusonta nokusonga. Kulabo abanezinkinga emuva noma emuva, le vidiyo kungcono ukuthi ingakwenzi. Uzodinga ama-dumbbells.
Uma ufuna ukusebenza ngempumelelo engxenyeni engezansi yomzimba, bese ubheka:
- Ukuzivocavoca okunomthelela ophansi kuka-18 kwamathanga nezinqe kuFitnessBlender
- Amavidiyo angama-20 aphezulu ku-youtube wamathanga nezinqe ngaphandle kwamaphaphu, izigaxa nokugxuma
- Ukuqeqeshwa kwamandla okuphezulu okungu-15 ngama-dumbbells emilenzeni nasezinqeni ezivela kuFitnessBlender
Ukwenza ithoni nokukhulisa imisipha, Imilenze nezinqe