Okuqukethwe
Mantombazane, lungisani ukuphakamisa izinsimbi! Uzokwazi ukudala umzimba oqinile, oyengayo futhi wezemidlalo. Okhulumela iNPC (inhlangano yokwakha umzimba e-USA) uLindsay Reni uzokukhombisa ukuthi ungakwenza kanjani lokhu.
About the Author: ULindsay Reni
Abesifazane abaningi baphupha ngomzimba oqinile futhi oyengayo. Uyazi ukuthi ngafinyelela kanjani kulesi siphetho? Nsuku zonke ngibabona ejimini, ngokungakhathali benza ama-crunches ezinhlangothini ngama-dumbbells futhi begibele ebhentshini le-hyperextension, benqoba izinhlungu. Banomgomo owodwa emakhanda abo, futhi bazoqhubeka nokugoba behla benyuka njengezihlahla esiphepho, kuze kufezeke leyo njongo.
Ngeshwa, ngomzimba wesifazane, akuyona yonke into elula kangako. Ungakwazi ukugoba uqhekeko, kepha ungabazi amaphupho akho, ngoba ukwakheka okuyengayo kungumphumela wokuthuthukisa umzimba wonke. Isibalo esiqoshiwe ukuhlangana okuphelele kokhalo oluncane, imilenze eqinile nezinqe eziqinile. Ukufeza lokhu, kufanele uxhume umsoco ofanele futhi usebenze emzimbeni wakho nasemzimbeni ophansi ngaphandle kokwesaba ukuthola isisindo semisipha ethile. Futhi enye into: kufanele uphakamise izinsimbi ngama-engeli ahlukene, hhayi nje phezulu naphansi.
Ngamanye amagama, ungaphupha ngomzimba oqinile futhi oyengayo njengoba ufuna, kepha uzoma uze uvume umsebenzi onzima nodinayo ngenxa yephupho lakho. Ukwakha isibalo esifanele kudinga ukuzimisela, amandla, ugqozi nokuzikhuza. Futhi-ke, awukwazi ukwenza ngaphandle kokuzivocavoca umzimba okungenamusa.
Mina, uLindsay Reni, ngiyi-NPC yokuqina nge-bikini futhi ngithanda ukukutshela ngokuzivocavoca kwami.
Ngizokukhombisa ukuthi yikuphi ukunyakaza okudingeka ukwenze ukuze wakhe ubujamo obufunayo. Ama-quads akho, ama-glutes kanye nezintambo zakho zizovutha, kodwa uzoba isinyathelo esisodwa eduze kwesibalo samaphupho akho!
Futhi esinye isexwayiso: mhlawumbe ku-sitcom "Ngiphupha uJenny" uBarbara Eden wethuse umcabango wababukeli ngesinqe sakhe somnyovu, kepha empeleni azikho izihlobo ebhodleleni, futhi akekho noyedwa oyofeza isifiso sakho ngobusuku obubodwa. Kufanele usebenze kanzima ufinyelele enhlosweni yakho amasonto amaningi ngisho nezinyanga! Kepha uzokuqonda ukuthi ukuphela kuvikela izindlela lapho ubona umzimba oqinile, wezemidlalo nongathandeki esibukweni!
Uhlelo lokuzivocavoca
Ukuzivocavoca kwe-Abs
3 asondele ku 20 ukuprakthiza
Ithiphu: Ukuhamba kufanele kuhambe kancane futhi kulawulwe. Qiniseka ukuthi ukhomba okhalweni lwakho phezulu ekugcineni kwe-rep ngayinye kungenjalo ama-hip flexors yiwo wodwa enza umsebenzi. Ukwenza ukuzivocavoca kube nzima kakhulu, zama ukushintshanisa amadolo akho ezinhlangothini.
3 asondele ku 20 ukuprakthiza
Ithiphu: ungaxhumi amahlombe akho ukuletha izindololwane zakho emadolweni, usebenze kuphela ne-abs yakho.
3 asondele ku 20 ukuprakthiza
Ithiphu: Kulokhu kuvivinya umzimba, ngisebenzisa i-kettlebell njengesisindo. Kulula ukuyibamba kunepancake enkulu. Izinqulu ziyafana emaphethelweni ebhentshi, zivumela i- "fulcrum" engezansi ukuthi isetshenziselwe ukuqeqesha ama-oblique.
Ukuzivocavoca umlenze
6 isondela ku 20, 15, 12, 10, 10, 4 ukuprakthiza
Ithiphu: Ngiyawuthanda umshini wakwaSmith ngoba ungumsizi oqotho nomshayeli we-belay onokwethenjelwa. Kepha uma ungekho ejimini, ungakhohlwa ukuthi ungacasula cishe yonke indawo. Ama-squats awagcini nje ngokukhipha imisipha yakho yomlenze futhi aqinise ama-glutes akho, kepha futhi athuthukisa imisipha yakho eyinhloko. Qiniseka ukuthi ujulile bese uzama ukuhlala endaweni engezansi okungenani umzuzwana!
3 asondele ku 20, 15, 12 ukuprakthiza
Ithiphu: Isandiso somlenze ukunyakaza okuhlukanisayo kwama-quads. Ekupheleni kwesethi ngayinye, ngenza ukuphindaphinda okusheshayo okungu-5-10 kokupompa. Gcina imilenze yakho phezulu kwesandiso futhi uzwe imisipha yakho isha!
3 asondele ku 20, 15, 12 ukuprakthiza
Ithiphu: Umshini wokunyathelisa womlenze usebenza wonke umzimba wakho ophansi. Umshini ususa isidingo sokugcina ibhalansi, ukuze ukwazi ukugxila ngokuphelele ekusebenziseni isisindo esisindayo, engincoma ukuthi sehle kancane ngangokunokwenzeka.
3 asondele ku 20, 15, 12 ukuprakthiza
Ithiphu: Umshini wokuma mpo ukuzivocavoca engikuthanda kakhulu ngosuku lokuzivocavoca emlenzeni njengoba upakisha amathanga ami ngemisipha. Njengoba ngicindezela isisindo, ngizama ukuphakamisa izinqa zami kancane ukuze ngikhame kancane kuzo. Ngithandazela lo msebenzi.
Ukuzivocavoca ngezinqe
4 asondele ku 20, 15, 12, 10 ukuprakthiza
Ithiphu: Amaphaphu kaBarbell asebenza ngama-quads, imisipha kanye nama-glutes akho.
3 asondele ku 20, 15, 12 ukuprakthiza
Ithiphu: Thatha isikhathi sakho ngalo msebenzi. Kwenze kancane, ugxile ekutholeni imisipha ye-gluteus. Uma isikhathi eside ubamba isisindo phezulu, uyephuza ukubuyela endaweni yokuqala, kuzoba nzima ngokwengeziwe ngemisipha yakho ekhazimulayo.
3 asondele ku 20, 15, 12 ukuprakthiza
Ithiphu: Sebenzisa indawo ebanzi yomlenze yalokhu kuvivinya umzimba. Ungaziqondisi ngokuphelele, goba kancane ezinhlangothini zamadolo. Zama ukuphakamisa usebenzisa i-glutes nemisipha engemuva kwethanga.
3 asondele ku 20, 15, 12 ukuprakthiza
Ithiphu: Lokhu kuvivinya umzimba kungumongo wokuqeqeshwa kwe-glute. Gxila ekuphakamiseni i-barbell okhalweni lwakho. Cindezela izinqa zakho!
3 asondele ku 20 ukuprakthiza
Ithiphu: Kubukeka kulula, kepha yivivinye. Nansi enye yezivivinyo ezisebenza ngempumelelo kakhulu ze-glute isolation. Zama ukukwenza ebhentshini noma ebholeni lokuzivocavoca. Futhi ukwenza izinto zibe yinkimbinkimbi, hlanganisa lokhu kuvivinya ku-superset nokwandiswa komlenze nokwelulwa.
3 asondele ku 20 ukuprakthiza
Ithiphu: Ngivame ukuqeda ukuzivocavoca kwami ngalokhu kuzivocavoca umzimba. Ngisebenza ukwehluleka ngendlela yokugcina. Akukho ukunqoba ngaphandle kobuhlungu!