Ukuzivocavoca imilenze nezinqe: uhlelo lwabaqalayo (Usuku 1)

Uma usaqala ukuqeqesha ekhaya noma ubuyela esimweni sokuqina ngemuva kwekhefu elide, sikunikeza ukuzivocavoca okuyinkimbinkimbi kwabaqalayo. Lolu hlelo lubandakanya ukusebenzisa oku-6 kokwehlisa isisindo nokususa izindawo eziyinkinga okulula ukuzilandela ekhaya. Ngezansi kukhona izivivinyo zosuku lokuqala lwamakilasi: ukuzivocavoca okhalweni nezinqe.

Ukuzivocavoca kwabaqalayo: incazelo

1. Sinikeza amasethi wokuzivocavoca asenziwe ngomumo ayisithupha:

  • MON: Ukuzivocavoca umzimba ophansi (amathanga nezinqe), kwethulwe ngezansi
  • W: Ukuzivocavoca isikhawu kumzimba wethoni futhi ulahle isisindo
  • Ukuzivocavoca umzimba kwe-WED okunomthelela ophansi
  • THU: Ukuzivocavoca umzimba ophezulu
  • I-FRI: ukuqeqeshwa kwesifunda ezindaweni ezinenkinga
  • SB: Ukwelula umzimba wonke

Phinda uhlelo amasonto ayi-6-8, ngalesi sikhathi, uzokwazi ukunciphisa amanani ukuze ulahle amafutha amaningi, uthuthukise ukukhuthazela, qinisa izingalo, isifuba, isisu, amathanga, izinqa.

2. Ubude ukusebenzisa mayelana 30 imizuzu, kufaka phakathi ukufudumala imizuzu engu-5 nokwelula imizuzu emi-5. Lokho wukuthi, isikhathi sokuqeqeshwa okuyisisekelo ngaphandle kokufudumala nokwelula yimizuzu engama-20. Yisikhathi esihle sabaqalayo esizovumela ukuthi sisebenze emisipheni ekhonjiwe futhi singadluli lapho sisindwa.

3. Uqeqesho lwenzelwe ezingeni lokuqala nelokuqala, ikakhulukazi yamantombazane nabesifazane.

Bona futhi:

  • Ukuzivocavoca okuphezulu okungama-30 kwemilenze emincane
  • Ukuzivocavoca okuphezulu okungama-50 kwezinqe
  • Ama-crunches aphezulu angama-30
  • Uhlelo ngaphandle kokugxuma kwamantombazane izinsuku ezi-3
  • Uhlelo lwabesilisa ngaphandle kwemishini izinsuku ezi-3
  • Uhlelo lwamadoda anama-dumbbells izinsuku ezi-3

4. Ekuqeqesheni uzodinga uMat nendawo ethize yamahhala ekamelweni. Imishini eyengeziwe ayidingeki.

5. Ukuqeqeshelwa labo abafuna ukunciphisa isisindo, bashise amanoni futhi baqinise umzimba. Akuyona uhlelo lokukhula kwemisipha nokwandisa ivolumu.

6. Njengoba ukwazi ukwenza lo msebenzi ube nzima emathangeni nasezinqeni:

  • Sebenzisa izisindo zamaqakala
  • Sebenzisa amabhande okuqina
  • Sebenzisa ama-dumbbells
  • Khulisa inani lamathanga
  • Khulisa inani lokuphindaphinda noma ukuvivinya isikhathi

7. Isakhiwo sokuzivocavoca amathanga nezinqe, esinikezwa ngezansi:

  • Ukuzifudumeza (imizuzu emihlanu)
  • Umjikelezo wokuqala wenziwa umile: izivivinyo ziyaphindwa emathangeni amabili (~ imizuzu eyi-10)
  • Umjikelezo wesibili wenziwa ekuzivocavoca phansi futhi emathangeni amabili (~ imizuzu eyi-10)
  • Ukwelula phansi (imizuzu emihlanu)

8. Lolu hlelo lungenziwa ngesikhathi noma ngenombolo ye-reps oyikhethile. Uma ufuna ukwenza lo msebenzi ngamathanga nezinqe ku-akhawunti, inani eliqondile lokuphindaphinda okuboniswe ngezansi encazelweni yomsebenzi ngamunye. Sicela uqaphele, esimweni sokuzivocavoca kwi-akhawunti ngaphandle kwesibali sikhathi uhlelo lungahluka, ngoba ijubane lokuzivocavoca lizoba ngawodwana.

9. Uma ufuna ukuqeqesha isikhathi, ukuzivocavoca emizuliswaneni yomibili kwenziwa esifundeni Imizuzwana engu-30 isebenza / imizuzwana engu-10 iphumule. Ukuze usebenzise i-timer ungalanda uhlelo lokusebenza lwefoni yakho (ngokwesibonelo, iTata Timer) noma ukufaka ividiyo eqediwe nesibali sikhathi:

Isikhathi sesikhawu 30 Amasekhondi / Amasekhondi ayi-10 Ukuphumula [Okugqwayiziwe]

10. Uma umthwalo ubonakala unganele, kuyadingeka ukuthi udlulele ezinhlelweni eziyinkimbinkimbi futhi eziqinile.

Kuwebhusayithi yethu kukhona futhi uchungechunge lokuzivocavoca okuthuthukile:

Ukuzivocavoca amathanga nezinqe

Ekuzifudumeleni uzothola izivivinyo eziyi-10 zokufudumeza amalunga akho, ukufudumeza umzimba nokulungisa imisipha ngomthwalo ozayo womsebenzi. Lokhu kuvivinya umzimba kuhilela ukugxila emzimbeni ongezansi, ngakho-ke ungakusebenzisa kokunye ukusebenzisa amathanga nezinqe. Ukuzivocavoca ekugijimeni kokuzifudumeza imizuzwana engama-30 ngaphandle kokuphumula phakathi kokuzivocavoca. Isikhathi esiphelele sokuzivocavoca cishe imizuzu engu-5.

Ukuzivocavoca kufaka phakathi izivivinyo ezilandelayo:

  1. Ukuhamba khona lapho: Ukuphakama kwemilenze engama-20 ohlangothini ngalunye (imizuzwana engama-30)
  2. Icala liyajika: I-10 iguqulela umzimba ohlangothini ngalunye (imizuzwana engama-30)
  3. Ukugoba ngezinyawo: Imithambeka engu-8 yomzimba ohlangothini ngalunye (imizuzwana engama-30)
  4. Ukujikeleza kwezinqulu: ngokujikeleza okungu-5 ngokwewashi bese ama-5 ama-spin aphikisana newashi ohlangothini ngalunye (amasekhondi ayi-15 umlenze ngamunye)
  5. Ukujikeleza kwamadolo: ngokushintshana okungu-10 ngokushintshana ngokujikelezayo okungu-10 kuphikisana newashi (imizuzwana engama-30 ukwenza lo msebenzi ngokuphelele)
  6. Isitobhu sokuzungezisa: okwe-7 kujikeleza ngokwewashi kanye nama-7 spins aphikisana newashi ohlangothini ngalunye (amasekhondi ayi-15 umlenze ngamunye)
  7. I-Propriedade: Ama-reps angama-15 (amasekhondi angu-30)
  8. Umhlinzeki: Amaphaphu ayi-10 ohlangothini ngalunye (imizuzwana engama-30)
  9. Iphakamisa idolo: Ukuphakama kwemilenze engama-15 ohlangothini ngalunye (imizuzwana engama-30)
  10. UJackie: Ukuphakama kwemilenze engama-15 ohlangothini ngalunye (imizuzwana engama-30)

Ukuzifudumeza kwenziwa ngokuqhubekayo, omunye ungena esikhundleni somunye ngaphandle kokuphumula. Ngemuva kokuzivocavoca ungaphumula imizuzwana engama-30-45 ngaphambi kokuqala ukuzivoxavoxa kwamathanga nezinqe. Ukwenza lokhu, hamba endaweni ngejubane ukuze ubambe umoya wami, kepha uma kunjalo ungahlali phansi noma ulale phansi.

1. Ukuhamba phansi

Qala ngokuhamba okufudumele khona lapho. Izikhali zigobe endololwaneni bese zihambisa izinyawo. Zizwe sengathi ngalesi sivivinyo esilula sishisa umzimba futhi sikhuphule izinga lokushaya kwenhliziyo.

Malini: Ukuphakama kwemilenze engama-20 ohlangothini ngalunye (izinyathelo ezingama-40 zizonke), noma imizuzwana engama-30.


2. Zungezisa izindlu

Yima uqonde izinyawo zibanzi ukwedlula amahlombe, izingalo zisakazeke ohlangothini. Jika umzimba kwesokudla nangakwesobunxele ngaphandle kokuphakamisa izinyawo zakho phansi. Thatha amahlombe akho ehlombe ndawonye, ​​nihlanganyele ekusonteni umgogodla kunokuba ukhiphe ukhalo.

Inani: Ukusonta okungu-10 ohlangothini ngalunye noma imizuzwana engama-30.


3. Imithambeka eya ezinyaweni

Hlala usesikhundleni ngezandla ezihlukanisile eceleni. Yenza imithambeka phansi, uzama ukungazungezi emuva bese uthinta isandla phansi. Ngesikhathi sokutsheka ugcine amahlombe ehlombe ndawonye, ​​amadolo azama ukugoba. Yizwa ukuzelula ngemuva kwethanga.

Malini: I-8 igobeka ohlangothini ngalunye (ingqikithi yemithambeka eyi-16) noma imizuzwana engama-30.


4. Ukujikeleza kwethanga

Lokhu kuzivocavoca okulula kuhle ukuguquguqula amalunga esinqe futhi kusiza ukuvimbela ukulimala nokuphazamiseka ngesikhathi sokuzivocavoca emathangeni nasezinqeni. Sukuma ume uqonde, izandla zisongwe ndawonye noma zilele okhalweni. Phakamisa idolo lakho langakwesokunxele esifubeni sakho bese uqala ukushintshanisa inqulu. Izindlu zihlala zimile. Ungakhohlwa ukwenza lo msebenzi ngokushintshanisa umlenze ngokwewashi nangokuphikisana newashi.

Malini: ngokushintshana okungu-5 ngokwewashi nokushintshana okungu-5 ngokuhamba kwewashi onyaweni ngalunye, noma imizuzwana engu-15 emlenzeni ngamunye.


5. Ukujikeleza kwamadolo

Chaza lokhu kuvivinya okulula kusiza ukuthuthukisa amalunga amadolo, okubaluleke kakhulu ngaphambi kokuzivocavoca amathanga nezinqe. Goba imilenze yakho, sitsheke umzimba wakho uye okhalweni bese ubeka izandla zakho emadolweni. Manje shintshanisa amadolo akho ohlangothini olulodwa ugcine izinyawo zakho zihlangene. Ungakhohlwa ukuphindaphinda ukujikeleza kolunye uhlangothi.

Malini: ngokushintshaniswa okungu-10 ngokwewashi kanye nokushintshaniswa okungama-10 okulwa nokuhamba kwewashi noma imizuzwana engama-30 konke ukuzivocavoca.


6. Ukuma kokujikeleza

Yima uqonde ngezandla ngobubanzi behlombe. Phakamisa umlenze wesobunxele ufike cishe engxenyeni efanele phakathi kwe-femur ne-tibia. Landela ukujikeleza konyawo kolunye noma kolunye uhlangothi, uguqule iqakala. Lapho wenza lesi sivivinyo qaphela ukuthi ukunyakaza kubangelwa kuphela ukujikeleza konyawo, hhayi iShin.

Malini: okwe-7 kujikelezisa ngokwewashi kanye nokujikeleza okungu-7 kokuphikisana newashi ohlangothini ngalunye, noma imizuzwana engu-15 emlenzeni ngamunye.


7. I-polupricepy

Yima iqonde, izingalo zibheke emzimbeni. Kancane utshekise umzimba wakho futhi uguqe ngamadolo, yehlisa ukhalo lwakho phansi kancane polarized. Ungacwilisi izinqe phansi kakhulu, khumbula ukuthi lokhu kuphela ukuvivinya umzimba. Izingalo zihamba ngasikhathi sinye, zixhuma ndawonye ezansi kwesigamu sesikwele. Zama njalo ukufudumeza umzimba ngaphambi kokuqeqesha amathanga nezinqe polupricepy.

Malini: 15 nokuphathelene noma imizuzwana engama-30.


8. Kunikezwe ukuphakama kwezandla

Yima iqonde, izingalo zibheke emzimbeni. Nika unyawo olungakwesokudla nolwesobunxele emuva, dlulisa isisindo emlenzeni wangaphambili osekelayo ogobile emadolweni. Kanyekanye nokuhoxa kwemilenze emuva iqonde phakamisa izandla zakho phezulu, welula umgogodla. Hlala usesikhundleni se-polyvyana imizuzwana embalwa ngaphambi kokubuyela endaweni yokuqala.

Malini: 10 Poluyanov ohlangothini ngalunye (ingqikithi yama-Poluyanov angama-20) noma imizuzwana engama-30.


9. Hamba endaweni ephakamisa amadolo

Qedela izivivinyo zenhliziyo ezifudumele ezifudumeza umzimba. Goba izingalo zakho ezindololwaneni, izingalo zibeke phambi kwakhe. Qala ukuhamba endaweni, uphakamisa amadolo akhe cishe ekhoneni elifanele nomzimba, uthinte izandla ezisongiwe eziphambi kwakhe. Yenza ukuzivocavoca ngalunye ngejubane elisheshayo, ufudumeze umzimba futhi uphakamise izinga lokushaya kwenhliziyo.

Malini: Ukuphakama kwemilenze eyi-15 ohlangothini ngalunye (ingqikithi yamamitha angu-30) noma imizuzwana engama-30.


10. Ukuzala izandla nezinyawo

Yima iqonde ngezinyawo zisondelene, izandla zehliswe emzimbeni, amadolo axegisiwe. Phakamisa izandla ngokusebenzisa amaqembu phezulu, uwahlanganise ngenhla kwekhanda lakhe. Ngasikhathi sinye donsa umlenze wakho wokudla uhhafu wemitha phambili, isithende sithinta phansi. Bese ubuyela endaweni yokuqala bese uphinda ngakolunye uhlangothi. Yenza umsebenzi ngamunye ngamandla, ushintshe izinkomba ngokushesha. Izingalo zihamba ngobubanzi obugcwele.

Mangaki: Ukuphindaphinda okungu-15 emlenzeni ngamunye (inani eliphelele lezandla ezingama-30) noma imizuzwana engama-30.

Ukuzivocavoca amathanga nezinqe: nxazonke 1

Umjikelezo wokuqala wokuzivocavoca amathanga nezinqe uhlala cishe imizuzu eyi-10. Uzothola izivivinyo ezi-7 eziphindaphindwe kabili. Phakathi kwemijikelezo, ungenza konke okunye imizuzwana engama-30-60. Ukuzivocavoca umzimba kwenziwa ngokwesikimu semizuzwana engu-30 yomsebenzi / ukuphumula kwemizuzwana engu-10. Ungaqalisa ngaphandle kwesibali sikhathi, ubala inani lezimpinda.

Emzuliswaneni wokuqala kufakwe izivivinyo ezilandelayo:

  1. Isikwele sesikhathi: Ama-reps angama-12 (amasekhondi angu-30)
  2. Ama-lunges lapho ene-ripple: Ama-reps angama-10 (amasekhondi angu-30)
  3. Ukushintshana komlenze kuya eceleni: Ama-reps angama-20 (amasekhondi angu-30)
  4. Ukuphakamisa amasokisi ku-sumo-squat: Ama-reps angama-18 (amasekhondi angu-30)
  5. Imilenze yokuthunjwa emuva: Ama-reps angama-20 (amasekhondi angu-30)
  6. Ukucwilisa ku-squat uhhafu: Ukungena okungu-8 (imizuzwana engama-30)
  7. I-cross lunge: Ama-reps angama-12 (amasekhondi angu-30)

Esiwombeni sokuqala, yenza ukuvivinya umzimba emlenzeni wesokudla, esiwombeni sesibili emlenzeni wakhe wesobunxele.

1. Isikwele ku “one-two”

Kungani: iSkat kungenye yezindlela zokuzivocavoca ezihamba phambili zokuma izinqe namathanga. Kulokuzivocavoca, kubaluleke kakhulu ukwelula imisipha ekhazimulayo kuzo zonke izigaba zokwenza umthwalo olungile.

Indlela yokwenza: Yima uqonde izinyawo zibanzi kancanyana kunobubanzi behlombe, izinzwane ziphendukele ngaphandle, izandla zakhe zisongwe phambi kwakhe. Yehlisa i-pelvis phansi, ugobe emajoyinteni okhalo bese utshekisa umzimba kancane phambili. Ngenxa ye "isikhathi" bamba imizuzwana emi-2 esimeni se-squat. Ngamabili wehlisa isinqe phansi emathangeni afanayo naphansi. Bamba amasekhondi angu-2-3 endaweni ye-squat, bese ubuyela esimeni se-squat futhi ungene endaweni yayo yasekuqaleni. Ngesikhathi se-squats hhayi i-Kruglaya okhalweni hhayi amadolo phambili namasokisi akude.

Uhlobo olulula: ungazami ukufana naphansi, hlala esimeni se-squat.

Ungenza kanjani Ukuphindaphinda okungu-12 noma imizuzwana engama-30.

2. Lunge endaweni ngokuqhuma

Kungani: Ama-lumges awukuzivocavoca okubalulekile kokuzivocavoca okusebenzayo kwamathanga nezinqe. Kubandakanya umsebenzi we-quadriceps, umsipha, imisipha emikhulu ye-gluteus. Ngaleso sikhathi, lapho uqhubekela phambili ucindezela umlenze ongemuva ngesikhathi se-lunge, isisindo sikhulu sithola izinqa. Senza kube nzima ukuzivocavoca ngenxa yokuxakaniseka, okufaka umthwalo emisipheni ekhonjiwe.

Indlela yokwenza: Isikhundla sokuqala kwalokhu kuvivinya umlenze wangakwesobunxele obekelwe eceleni cishe imitha emuva, amadolo axegisiwe, izandla zisongwe phambi kwakhe noma zilele okhalweni, cindezela isikhathi, ubuyele emuva uqonde. Ukugcina umzimba uqondile, yenza isikwele ngokugoba imilenze yomibili edolweni. Idolo lomlenze ongemuva ngamasentimitha ambalwa ukusuka phansi, idolo lomlenze wangaphambili alikho ngaphandle kwesokisi eliphakathi kweShin nethanga lemilenze yomibili liye kwi-engeli engakwesokudla. Uphonsa emgodini, bamba imizuzwana embalwa, wenze ukunyakaza oku-springy kuma-akhawunti we-3 bese ubuyela endaweni yokuqala.

Uhlobo olulula: Bambelela esihlalweni ukuze ulinganise, ungenza umugqa ojwayelekile ngaphandle kweziphethu.

Indlela yokwenza: Ukuphindaphinda okungu-10 noma imizuzwana engama-30. Esiwombeni sesibili, yenza ukuzivocavoca komunye umlenze.

Konke mayelana nezinketho ze-LUNGES +

3. Okunye ukukhahlela ohlangothini

Ini: ukuguquka kwemilenze kusiza ekusebenziseni yonke imisipha yomzimba ongezansi, ikakhulukazi izinqe nezicubu zemilenze. Futhi ukuzivocavoca okuhle kusheshisa izinga lokushaya kwenhliziyo ngokushisa okwengeziwe kwekhalori ngesikhathi sokuzivocavoca okhalweni nezinqe.

Indlela yokwenza: Yima uqonde umhlane, isisu sifakwe phezulu. Ku-exhale, yenza i-swing ebukhali umlenze wangakwesokudla ohlangothini kuze kube yimilenze efanayo nephansi noma ngaphezulu. On the inhale iconsi unyawo futhi, ngaphandle kokuma eside isikhundla sokuqala, ngokufanayo, phakamisa umlenze wesobunxele phezulu. Ngesikhathi sokuguquka akusho ukudonsa amasokisi kulondoloze ukungezwani emisipheni yesisu, izinqe zihlala zilungile.

Uhlobo olulula: ungaphakamisi umlenze kakhulu, ungabambelela esihlalweni.

Ungenza kanjani Ukuphindaphinda okungama-20 (ukuphindaphinda okungu-10 ohlangothini ngalunye) noma imizuzwana engama-30.

4. Ukuphakamisa amasokisi ku-sumo-squat

Kungani: Lokhu kuvivinya kusebenza imisipha emihle yemilenze, ikakhulukazi ithanga langaphakathi, i-quadriceps nemisipha yethole. Imisipha yakho ngeke ikhululeke ngisho umzuzwana ngenxa yokuthi uzohlala usesikhundleni se-sumo squat.

Indlela yokwenza: Yima esikhundleni se-sumo-squat - okhalweni oluvulekile, usakaze kabanzi ngangokunokwenzeka imilenze, amadolo abheke eceleni, izandla zisongwe eduze kwesifuba sakhe noma okhalweni. Khuphuka ezinzwaneni zakho, uphakamise isithende sakho phansi. Phezulu konyawo kucishe kuqondane phansi. Qinisekisa izinqe nemilenze yakho, uzwe ubuhlungu obumnandi ethangeni langaphakathi.

Inketho engasindi: Khuphukela emasokisi ngokunye nomunye umlenze.

Ungenza kanjani Ukuphindaphinda okungu-18 noma imizuzwana engama-30.

5. Ukubuyisa imilenze emuva

Kungani: Lokhu kulula uma uthi nhlá, ukuvivinya umzimba kusebenza ama-glutes amahle nemisipha engemuva kwethanga. Ngaphezu kwalokho, ukugcina ibhalansi ngokungeziwe kufakwe emsebenzini wemisipha yesisu nangemuva.

Indlela yokwenza: Yima uqonde izinyawo ziqhelelene kancane, izinzwane ngaphandle, izandla okhalweni, ukushuba kwesisu. Phakamisa iShin yakho yangakwesokudla ukuze iShin nethanga lakhe i-engeli elungile. Idolo langakwesobunxele ligoba kancane. Isikhundla sangempela. Thatha umlenze kancane, ushayele isithende emuva naphezulu. Izindlu zihlala zizinzile futhi azihambi phambili. Bamba imizuzwana engu-2-3, bese ubuyela endaweni yokuqala. Zizwe ukuthi imisipha yezinqe ingemuva kwethanga.

Inketho engasindi: Ncika ngezandla zakho esihlalweni noma odongeni ukuze ulondoloze ibhalansi, ungathathi unyawo lwakho luye emuva kakhulu.

Ungakwenza kanjani: Ama-reps angama-20 noma imizuzwana engama-30. Esiwombeni sesibili, yenza ukuzivocavoca komunye umlenze.

6. Ukucwilisa ku-squat uhhafu

Kungani: Lokhu kuzivocavoca okunamandla ngeke kukusize nje kuphela ukuthola ama-glutes, ama-quads namathanga angaphandle, kepha futhi kuzokhuphula izinga lokushaya kwenhliziyo ngokushisa okwengeziwe kwekhalori ngesikhathi sokuzivocavoca emathangeni nasezinqeni.

Indlela yokwenza: Phansi esihlalweni se-squat, izandla zisongwe phambi kwakhe. Yenza izinyathelo ezi-3 ziqonde ezinyaweni ezimbili inye, ugcine isikhundla sehhafu squat. Bese wenza amagxathu ama-3 emuva. Yenza ukuzivocavoca ngakunye ngamandla aqhubekayo, imisipha yemilenze nezinqe zishuba, isikhundla sesigcawu esigciniwe sigcinwa kulo lonke lolu vivinyo.

Uhlobo olulula: ungangeni ujule phakathi kwesikwele.

Indlela yokwenza: Ukungena okungu-8 (okungukuthi, ukungena okungu-4 ohlangothini ngalunye), noma imizuzwana engama-30. Ukumba okukodwa kufaka izinyathelo ezi-3.

7. Lunge cross

Ini: Ama-cross-lunges asiza "ukuthola" izindawo eziningi ezinenkinga yabesifazane: amathanga angaphandle nangaphakathi, kanye nepompo yemisipha ekhazimulayo.

Indlela yokwenza: Yima uqonde izandla zisongwe phambi kwakhe noma zilele okhalweni, imilenze iqhelelene kancane, ukubuka kubheke phambili. Donsela unyawo lwesokudla emuva, ukwenza igxathu elikhulu lokubuyela emuva ngonyawo olulodwa. Yehlisa idolo lomlenze ongemuva liphansi ngangokunokwenzeka, kepha ungathinti phansi. Umlenze wangaphambili wagoba emadolweni ukuze ithanga lifane naphansi futhi iShin ibheke kuye. Amadolo angaqhamuki ngaphambili esokeni. Bamba imizuzwana emi-2 endaweni ye-lunge, bese ubuyela endaweni yokuqala, ugcine umqolo wakho uqonde.

Inketho engasindi: unamathisele isiphambano somlenze emuva, kodwa ungangeni ezansi emgodini. Ungakwazi ukubambelela kusihlalo webhalansi.

Ungenza kanjani Ukuphindaphinda okungu-12 noma imizuzwana engama-30. Esiwombeni sesibili, yenza ukuzivocavoca komunye umlenze.

Ukuzivocavoca amathanga nezinqe: nxazonke 2

Umjikelezo wesibili wokuzivocavoca amathanga nezinqe nawo uhlala imizuzu eyi-10, kepha wenziwa ngokuphelele phansi. Uzothola izivivinyo ezi-7 eziphindaphindwe kabili. Phakathi kwemijikelezo, ungenza konke okunye imizuzwana engama-30-60. Ukuzivocavoca umzimba kwenziwa ngokwesikimu semizuzwana engu-30 yomsebenzi / ukuphumula kwemizuzwana engu-10. Ungaqalisa ngaphandle kwesibali sikhathi, ubala inani lezimpinda.

Umzuliswano wesibili wawuhlanganisa izivivinyo ezilandelayo:

  1. Swing umlenze phezulu: Ama-reps angama-18 (amasekhondi angu-30)
  2. Shintsha umlenze oqondile emuva: Ama-reps angama-18 (amasekhondi angu-30)
  3. Isicisha umlilo: Ama-reps angama-18 (amasekhondi angu-30)
  4. Isiyingi jika umlenze eceleni: Ama-reps angama-15 (amasekhondi angu-30)
  5. Ukuletha inqulu ilele ngohlangothi: Ama-reps angama-20 (amasekhondi angu-30)
  6. Ukuphakamisa umlenze kulele esiswini: Ama-reps angama-20 (amasekhondi angu-30)
  7. Ukushintshwa kwemilenze eshintshayo ebhulohweni: Ama-reps angama-20 (amasekhondi angu-30)

Esiwombeni sokuqala, yenza ukuvivinya umzimba emlenzeni wesokudla, esiwombeni sesibili emlenzeni wakhe wesobunxele.

1. Swing umlenze phezulu

Kungani: Lokhu kungenye yezindlela zokuzivocavoca eziphumelela kakhulu neziphephile zemisipha e-gluteal, kanye nemisipha (amathanga angemuva). Hlala uhlanganisa lo msebenzi wokuzivocavoca umzimba wakho ngamathanga nezinqe.

Indlela yokwenza: Yima ngazo zozine, imilenze igobeke emadolweni nge-engeli engakwesokudla, amadolo nezintende zihlala phansi, emuva ziqonde. I-engeli phakathi kwezingalo nomzimba kufanele ibe ngu-90 °. Phakamisa umlenze wakho uqonde phezulu, kube sengathi uzama ukugwaza unyawo lwami odongeni lwasenhla. Shayela isithende, hhayi uzwane. Qinisa imisipha yezinqa namathanga. Uma ubuyela endaweni yokuqala gcina unyawo lwakho phansi, kuhlale kunengxabano njalo. Tshala amandla akho kulokhu kuvivinya umzimba, ungawuzulisi umlenze okhululekile. Uma uzizwa ungakhululekile emadolweni omlenze osekelayo, beka ngaphansi kwawo ithawula noma iMat, eligoqiwe izikhathi eziningana.

Inketho engasindi: Yehlisa umlenze wakho phansi ngenkathi ubuyela endaweni yokuqala noma unciphise inani lokuphindaphinda.

Ungenza kanjani Ukuphindaphinda okungu-18 noma imizuzwana engama-30. Esiwombeni sesibili, yenza ukuzivocavoca komunye umlenze.

2. Swing umlenze oqondile emuva

Kungani: Lokhu kuvivinya akusebenzi nje kuphela emisipheni ekhazimulayo nasemisipheni, kodwa futhi kuqinisa nezicubu zomzimba.

Indlela yokwenza: Yima ngazo zozine, umlenze wesobunxele ugobeke edolweni nge-engeli engakwesokudla, umlenze wangakwesokudla weluleke emuva, izintende zihlala phansi. Phakamisa umlenze wakho wokunene oqonde phezulu phezulu ngangokunokwenzeka. Zizwe ukungezwani emisipheni yezinqe nemisipha. Shayela isithende, hhayi uzwane. Ukuzivocavoca kufanele kwenziwe ngokugxila okuphelele emisipheni.

Inketho engasindi: Yehlisa umlenze wakho phansi ngenkathi ubuyela endaweni yokuqala noma unciphise inani lokuphindaphinda.

Ungenza kanjani Ukuphindaphinda okungu-18 noma imizuzwana engama-30. Esiwombeni sesibili, yenza ukuzivocavoca komunye umlenze.

3. Isicisha umlilo

Kungani: Lokhu ukuzivocavoca okulula futhi okuphumelela kakhulu kwe-glutes, ithanga langaphandle nethanga langemuva. Yenza i- “fire hydrant” uma ufuna ukuqeda ama-breeches akhe.

Indlela yokwenza: Hlala usesimeni kuzo zonke izinyawo ezine, imilenze yomibili igobekile emadolweni, ezandleni nasemadolweni elele phansi. Ngaphandle kokuqondisa umlenze wakhe wangakwesokudla, kancane kancane umhambise eceleni ukuze abe ngemuva. Bamba indawo ephezulu amasekhondi ambalwa bese ubuyela endaweni yokuqala. Esimweni sokuqala, unyawo luhlala emoyeni, futhi aluweli phansi ukuze kulondolozwe ukungezwani emisipheni. Qhubeka ngemisipha yomzimba ongezansi, umzimba uhlala umile.

Inketho engasindi: Yehlisa umlenze wakho phansi ngenkathi ubuyela endaweni yokuqala noma unciphise inani lokuphindaphinda.

Ungenza kanjani Ukuphindaphinda okungu-18 noma imizuzwana engama-30. Esiwombeni sesibili, yenza ukuzivocavoca komunye umlenze.

4. Isiyingi sejingi lomlenze ojikelezayo

Kungani: Lokhu kungukuzivocavoca okuhle kwama-glutes, ithanga langaphakathi nangaphandle ngaphandle komthwalo omncane emajoyini amadolo.

Indlela yokwenza: Lala ngohlangothi lwakho lokunene, ikhanda lihlala ezintendeni zezandla, isisu esishubile, imilenze yeluliwe yahlanganiswa ndawonye. Ukwelula imisipha yomlenze nezinqe, phakamisa kancane umlenze oqonde phezulu. Landela unyawo oluyisiyingi ukuphakama okubanzi njengoba uzama ukuchaza indingilizi yonyawo. Yenza umsebenzi ngamunye ngokuqhubekayo ngaphandle kokulahla umlenze phansi. Donsela isokisi ngokwakho, ungagobisi umlenze osebenzayo emadolweni futhi uphumule imisipha yezinqe. Umzimba ophezulu uhlala uzinzile, ungazisizi ngomzimba. Yenza umsebenzi ngamunye nge-amplitude ephezulu.

Inketho engasindi: ungakwazi Phakamisa umlenze phansi naphansi, uma kusenzima ukwenza ukunyakaza okuyindilinga.

Ugcwalisa kanjani: Ama-reps angama-15 noma imizuzwana engama-30. Esiwombeni sesibili, yenza ukuzivocavoca komunye umlenze.

5. Ukuletha isinqe silele ngohlangothi

Kungani: Lokhu kungukuzivocavoca okuhle ukutadisha ithanga langaphakathi, elingenye yezindawo eziyinkinga kakhulu zamantombazane. Ukuzivocavoca ohlangothini kusiza ngokukhethekile ukufaka ekuzivocavoca umzimba kwakho ngamathanga nezinqe kulabo abanenkinga ngamalunga amadolo.

Indlela yokwenza: Lala ngohlangothi lwakho lokunene, ugxile engalweni yakhe yangakwesokudla. Umlenze wesobunxele ugoba edolweni, unwebeke kancane bese ubeka unyawo phansi phambili kwesinqe somlenze wesokudla. Intende yesikhundla sesandla sobunxele phansi phambi kwesifuba. Phakamisa umlenze wakho wokunene, udonsele izinzwane kuwe. Onyaweni lwaphansi musa ukwehla - endaweni engezansi kufanele kube ngamasentimitha ambalwa ngaphezulu kwaphansi.

Inketho engasindi: Yehlisa umlenze wakho phansi ngenkathi ubuyela endaweni yokuqala noma unciphise inani lokuphindaphinda.

Ungakwenza kanjani: Ama-reps angama-20 noma imizuzwana engama-30. Esiwombeni sesibili, yenza ukuzivocavoca komunye umlenze.

6. Imilenze iphakamisa ilele esiswini

Kungani: akuyona kuphela enye yezindlela zokuzivocavoca eziphumelela kakhulu ezinqeni nasemuva kwamathanga, kepha futhi nokuzivocavoca umzimba okuqinisa kakhulu imisipha yezinyosi nokuvimbela izifo zangemuva.

Indlela yokwenza: Lala ngesisu, izingalo zisongwe phambi kwakhe, zibeke ikhanda kuzo. Gobisa amadolo akho ukuze izinyawo zibheke ophahleni. Ukwenza inkontileka ngama-glutes kuphakamise izinkalo zakho phezulu phezulu ngangokunokwenzeka ngaphandle kokuphakamisa umzimba wakho phansi. Musa ukudonsa amasokisi, isithende sibheke phezulu.

Inketho engasindi: Phakamisa imilenze ngokunye - kuqala kwesokudla, bese kwesobunxele.

Ungakwenza kanjani: Ama-reps angama-20 noma imizuzwana engama-30.

7. Ukushintshwa kwemilenze eshintshayo ebhulohweni

Kungani: iBhuloho liwumsebenzi omuhle kakhulu wama-glutes. Masakhe phezu kwayo ngokuphakamisa eminye imilenze, evumela ukuqhubeka nokumpompa ama-quads, imisipha kanye nemisipha yesisu.

Indlela yokwenza: Lala ngomhlane, ugobe imilenze ngamadolo, izandla zilele eceleni komzimba. Yima ebhulohweni elikhazimulayo, uphakamise ukhalo phezulu uphinde uphakamise umzimba wakho phansi. Ikhanda, amahlombe, izandla nezinyawo zilele phansi. Isikhundla sangempela. Manje phakamisa imilenze yakho, udonse amadolo akho esifubeni sakho. Izinqe nesisu kuyajiya, isinqe asenzi i-SAG futhi asiweli phansi kulo lonke lolu vivinyo.

Inketho engasindi: Hlala ebhulohweni elimile, ucindezele izinqe nesisu.

Ungenza kanjani Ukuphindaphinda okungama-20 (ukuphindaphinda okungu-10 ohlangothini ngalunye) noma imizuzwana engama-30.

Ukuzivocavoca okungama-30 okuphezulu

Nweba (okhalweni nezinqe)

Ngemuva kokuzivocavoca emathangeni nasezinqeni, qiniseka ukwenza ukunweba kwemisipha. Sikunikeza izivivinyo ezisebenzayo zokwelula imisipha yomlenze nezinqe, okwenziwa kuMat. Isikhathi sokwelula imizuzu engu-5-7. Ngesikhathi sokwelula, kubalulekile ukuphefumula ngokujulile ngesikhathi sokuma okungaguquki.

Ekuzivocavoca ngakunye, ukuhamba kumasekhondi angu-20 ngakwesokunene nemizuzwana engama-20 ngakwesokunxele. Uma isikhathi sivuma, futhi ufuna ukwelula kangcono, ungahlala endaweni ngayinye amasekhondi angama-30-40. Ukwenza ukunweba uzodinga isitophuwashi, kepha ungavele ubale izikhathi ezingama-20-30, ungakhohlwa ukuphefumula ngokujulile.

Ekweluleni kokugcina kwamathanga nezinqe kufaka izivivinyo ezilandelayo:

  1. Iphaphu: Imizuzwana engama-20 ohlangothini ngalunye
  2. Ukuhlaselwa ngokubanjwa komlenze: imizuzwana engama-20 ohlangothini ngalunye
  3. I-Pigeon pose: Imizuzwana engama-20 uhlangothi ngalunye
  4. Ukuthambekela ekuhlaleni umlenze: imizuzwana engama-20 ohlangothini ngalunye
  5. Ama-Quadriceps athambekele: imizuzwana engama-20 ohlangothini ngalunye
  6. Ukwelulwa kwezinqa zilele phansi: Imizuzwana engama-20 ohlangothini ngalunye
  7. Ukudonsa idolo esifubeni imizuzwana engama-20 ohlangothini ngalunye

Ukuzivocavoca okuphezulu okungama-30 ukwelula imilenze

1. Ukuhlasela

Yehla ungene emgodini, uphumule idolo lomlenze wangakwesokudla phansi, umlenze wesobunxele ugobile emadolweni nge-engeli engakwesokudla. Izandla ethangeni lomlenze wesobunxele. Donsa idolo lomlenze ongemuva emuva ngangokunokwenzeka, welule imisipha yemilenze. Donsela i-pelvis yakho phansi, wandise ukwanda kwe-quadriceps. Bamba i-lunge okungenani imizuzwana engama-20.


2. Ukuhlaselwa ngokubanjwa komlenze

Hlala usesimweni se-lunge bese uzama ukubamba isandla sokudla unyawo lokunene. Donsela ngobumnene i-tibia eduze ne-femur. Zizwe ukungezwani kuma-quadriceps nakuma-adductor muscle. Qaphela, ungawudonsi kanzima umlenze wakho, ukugwema ukulimaza imisipha. Bamba lesi sikhundla okungenani imizuzwana engama-20.


3. Ijuba

Kusuka esimweni se-lunge, vula unyawo lwangaphambili ukuze unqume ukuhlangana bese wehla kuMat ukuze iShin ihlale phansi. I-Stop itholakala eduze kwesikhumba. Zama ukwehlisa ukhalo phansi ngangokunokwenzeka phansi, udonse unyawo lwangemuva emuva. Zizwe ukungezwani emisipheni ekhazimulayo nene-adductor. Bamba ukuma kwejuba okungenani imizuzwana engama-20.

Manje thatha i-pose lunge komunye umlenze bese uphinda ukuzivocavoca ohlangothini lwesobunxele.

4. Ithambeka onyaweni lokuhlala

Hlala phansi, imilenze ihlukane kancane. Gobisa umlenze wakho wesobunxele emadolweni, udonsele unyawo ethangeni lomlenze wesokudla. Umlenze wangakwesokudla welulelwa phambili, uzwane lubheka phezulu. Yelula izingalo zakho phambili bese uncika emlenzeni wangakwesokudla. Beka izandla zakho emilenzeni ngangokunokwenzeka welula. Zizwe ukungezwani emisipheni engemuva kwethanga. Uma ukwelula ngokwanele, ungagxili kakhulu emuva emuva, donsela isisu ethangeni. Bamba sitsheke imizuzwana engama-20.


5. Ukwelula i-quadriceps ngenkathi ulele

Yehla endaweni ethambekele, ikhanda lihlala entendeni enwetshiwe. Beka unyawo lwesandla sakho sobunxele, unyawo lwesobunxele, ngaphandle kokuphakamisa umzimba wakho phansi. Yizwa ukuthi yeluleke kanjani i-quadriceps yethanga. Bamba lesi sikhundla imizuzwana engama-20, bese wenza ukuvivinya umzimba ngakolunye uhlangothi.


6. Ukwelulwa kwezinqa zilele phansi

Lala ngomhlane, imilenze igobile emadolweni. Beka unyawo lomlenze wesobunxele ethangeni langakwesokudla. Hlanganisa izandla zombili kwesokudla bese uyidonsela esiswini. Zama ukudonsa ithanga usondele esiswini ugcine ikhanda lakho lisuka kuMat. Cabanga ngokwelula imisipha ekhazimulayo. Bamba lesi sikhundla okungenani imizuzwana engama-20, bese wenza ukuvivinya umzimba ngakolunye uhlangothi.


7. Ukudonsa idolo esifubeni

Lo msebenzi muhle ngokuqedela ukujima. Lala ngomhlane, welula imilenze yakho iqonde. Donsela idolo lakho langakwesokudla esifubeni sakho, ubeke izingalo zakho emlenzeni. Umlenze wesobunxele uhlala uqonde ukuze ulale phansi. Zizwe uzinweba kamnandi ngemuva kwethanga, ezinqeni nasemhlane. Zama ukukhululeka kule pose, uyibambe amasekhondi angu-20-30 bese uphinda ngomunye umlenze.

Bona futhi:

Ngaphandle kokusungula, uhlelo Oluqediwe, Lwabaqalayo, Imilenze nezinqe

shiya impendulo