Ukuzivocavoca umzimba ophezulu (izingalo, amahlombe, isifuba, isisu, emuva): Uhlelo Lwabaqalayo (Usuku 4)

Qhubeka nokusabalalisa izivivinyo kusuka kokuyinkimbinkimbi kwabaqalayo okubandakanya Ukusebenza okuhlukahlukene okungu-6. Zenzelwe labo abafuna ukunciphisa isisindo nokwenza ngcono ikhwalithi yomzimba. Ungaluqhuba uhlelo, uma usaqala ukuzivocavoca noma ubuyela esimweni esifanelekile ngemuva kwekhefu elide.

Ngezansi kukhona izivivinyo zosuku lwesine lokuqeqeshwa - ukuqeqeshwa komzimba ophezulu (izingalo, amahlombe, isisu, emuva, isifuba).

Ukuzivocavoca kwabaqalayo: incazelo

1. Sikunikeza izivivinyo zokuzivocavoca ezenziwe ngomumo eziyi-6:

  • MON: Ukuzivocavoca umzimba ophansi (amathanga nezinqe)
  • W: Ukuqeqeshwa kwesikhawu sokuncipha kwesisindo nethoni yomzimba
  • Ukuzivocavoca kwe-WED okunomthelela ophansi ngaphandle kokugxuma
  • QOQA: Ukuzivocavoca umzimba ophezulu, kuvezwe ngezansi
  • 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. Le sethi yokuzivocavoca izokusiza ukuthi ungene ngobumnene embusweni wokuqina

2. Isikhathi soqeqesho 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 yokuqina komzimba. Okunye ukuzivocavoca kunzima impela ukuze uthuthuke isonto nesonto. Incazelo ibuye inikeze ukwenziwa lula, kepha kancane kancane kufanele uhlose ukwenza izivivinyo zangempela ngaphandle kokuguqulwa. Ungahlala uxaka noma wenze lula ukuzivocavoca umzimba, uma ushintsha inani lokuphindaphinda noma ukuvivinya isikhathi.

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. Eminye imishini eyengeziwe ayidingeki. Ncoma ukuqeqesha izicathulo ezigijimayo nezingubo zomdlalo ezentofontofo ezenziwe ngezinto zemvelo.

Ungazikhetha kanjani izicathulo ezigijimayo

5. Konke ukujima Umthelela ophansi, kwenziwa ngaphandle kokugxuma. Uhlelo lufanele labo abafuna ukwehlisa isisindo, bashise amanoni futhi baqinise umzimba.

6. Ukuzivocavoca umzimba ongaphezulu, okunikezwa ngezansi kunezingxenye ezilandelayo:

  • Ukuzifudumeza (imizuzu emihlanu)
  • Umjikelezo wokuqala: Ukuvivinya okungu-7 okuphindaphindwe emathangeni amabili (~ imizuzu eyi-10)
  • Umzuliswano wesibili: Ukuvivinya okungu-7 okuphindaphindwe emathangeni amabili (~ imizuzu eyi-10)
  • Ukwelula (imizuzu emi-5)

7. Ukuzivocavoca umzimba ongaphezulu kufaka ukuzivocavoca okusebenzayo okuzokuvumela ukuthi usebenze amaqembu amaningana emisipha. Ukugcizelelwa kulolu hlelo kusengxenyeni engenhla yomzimba (izingalo, amahlombe, isifuba, emuva, isisu), kepha futhi nomsebenzi wawuhlanganisa nengxenye engezansi yomzimba, noma ngabe ibisincane. Ayikho i-cardio enjalo, kepha ngenxa yokushintsha okusheshayo kokuvivinya umzimba, ukushaya kwenhliziyo yakho kuzoba phezulu kuwo wonke amakilasi azokusiza ukuthi ushise ama-calories amaningi.

8. Lolu hlelo lungenziwa ngesikhathi noma ngenombolo yama-reps oyithandayo. Uma ufuna ukwenza lokhu kuvivinya isikhawu ukuze unciphise isisindo ngezindleko ze, inani eliqondile lokuphindaphinda eliboniswe ngezansi encazelweni yomsebenzi ngamunye. Uyacelwa ukuthi uqaphele, esimweni sokuzivocavoca kwi-akhawunti ngaphandle kwesibali sikhathi isikhathi sohlelo sonke singahluka, ngoba ijubane lokuzivocavoca lizoba ngawodwana. Ungenzi ukuphumula okukhulu phakathi kokuzivocavoca, uma uziqeqesha ngezindleko, kuzonciphisa ukusebenza kwesigaba.

9. Uma ufuna ukuqeqesha ngaleso sikhathi, ukuzivocavoca emizuliswaneni yomibili kwenziwa emjikelezweni wesekondi 30 seconds work / 10 seconds rest. Yimizuzwana engama-30 wenza ukuzivocavoca okunikeziwe kulandelwe ukuphumula kwemizuzwana eyi-10 bese ulungiselela ukuzivocavoca okulandelayo, bese kuthi imizuzwana engama-30 wenze lo msebenzi olandelayo, njll. Phakathi kwamaround, ungenza ikhefu elide, ngokwesibonelo, imizuzwana engama-30 - gxila kumakhono abo . Ukuze usebenzise i-timer, landa uhlelo lokusebenza lwefoni yakho (ngokwesibonelo, iTata Timer) noma uvule ividiyo eqediwe ngesibali sikhathi:

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

Kancane kancane umzimba ujwayela umthwalo, ngakho-ke ngokuzayo sidinga ukuqhubekela phambili ezinhlelweni eziyinkimbinkimbi futhi ezinzima.

Kulungele

Ukuzifudumeza kuyimpoqo yokuqeqeshwa, ungaphuthelwa yinoma ikuphi. Ukuzifudumeza kuzolungisa imisipha nenhliziyo yakho emthwalweni, kukhulise ukujikeleza kwegazi, kufudumeze umzimba, okuzosiza ekuqeqesheni ngempumelelo.

Ukuzifudumeza kufanele kwenzeke ngejubane elinamandla, umsebenzi wakho ukufudumeza umzimba. Ukuzivocavoca ekugijimeni kokuzifudumeza imizuzwana engama-30 ngaphandle kokuphumula phakathi kokuzivocavoca.

Ukuzivocavoca kufaka phakathi izivivinyo ezilandelayo:

  1. Amahlombe amahlombe: ngokujikeleza okungu-15 ohlangothini ngalunye (imizuzwana engama-30)
  2. Ukujikeleza kwezandla ngokujikeleza okungu-15 ohlangothini ngalunye (imizuzwana engama-30)
  3. Ukujikeleza kwezindololwane: ngokujikeleza okungu-15 ohlangothini ngalunye (imizuzwana engama-30)
  4. Ukujika nokujika kwecala: ukujika okungu-10 ohlangothini ngalunye (imizuzwana engama-30)
  5. Ukugoba ngezinyawo: I-8 igobeka ohlangothini ngalunye (imizuzwana engama-30)
  6. Tshekisa eceleni: I-15 igobeka ohlangothini ngalunye (imizuzwana engama-30)
  7. Ukwabela izandla eceleni: Ama-reps ayi-15 ohlangothini ngalunye (imizuzwana engama-30)
  8. Isinyathelo ohlangothini ngezandla ezigoqiwe: Ama-reps ayi-15 emlenzeni ngamunye (Amasekhondi angu-30)
  9. Yiya ohlangothini ngokunwetshwa kwezandla: Ama-reps ayi-15 emlenzeni ngamunye (Amasekhondi angu-30)
  10. Ukuhamba ngokuwela izandla: Ama-reps ayi-15 emlenzeni ngamunye (Amasekhondi angu-30)

1. Ukujikeleza kwamahlombe

Qala ukuqeqesha ngokufudumeza amahlombe. Yima uqonde ngezinyawo ububanzi behlombe. Manje jikelezisa amahlombe akho uye phambili, phezulu, emuva, phansi. Yenza i-amplitude yokuzivocavoca, hambisa amahlombe ehlombe ndawonye lapho ubuyisela amahlombe akho emuva. Ungakhohlwa ukwenza ukujikeleza ohlangothini oluhlukile.

Malini: ngokujikeleza okungu-15 ohlangothini ngalunye (inani lama-spins angama-30), noma imizuzwana engama-30.


2. Ukujikeleza kwezandla

Hlala ume uqonde. Donsela izandla phezulu bese uqala ukuziphendulela kumbuthano. Zizwe ukuthi umzimba wakho uqala kanjani ukufudumala. Okokuqala yenza ukujikeleza kwezingalo phambili, bese ubuyela emuva.

Malini: ngokujikeleza okungu-15 ohlangothini ngalunye (inani lama-spins angama-30), noma imizuzwana engama-30.


3. Ukushintshwa kwezindololwane

Goba izingalo zakho endololwaneni ukuze amahlombe (ingxenye yesandla ngenhla kwendololwane) afane naphansi. Manje phendukisa izindololwane zakho kumbuthano, uguqule ukuhlangana kwendololwane nengalo yangaphambili. Okokuqala yenza ukujikeleza uye phambili, bese ubuyela emuva.

Malini: ngokujikeleza okungu-15 ohlangothini ngalunye (inani lama-spins angama-30), noma imizuzwana engama-30.


4. Zungezisa izindlu

Chaza izandla emaqenjini, kufanele afane naphansi. Qala ukuguqula umzimba uye eceleni, uguqule imisipha yesisu nasemhlane. Umnyombo wakho uzobe usebenza kanzima phakathi nalokhu kuzivocavoca umzimba, ngakho-ke kubalulekile ukwelula imisipha yakho ngaphambi kwekilasi.

Inani: Ukusonta okungu-10 ohlangothini ngalunye (isamba sokujika okungama-30), noma imizuzwana engama-30.


5. Imithambeka eya ezinyaweni

Shiya izingalo zakho zinwetshelwe eceleni. Qala ukwenza ukutsheka, uzama ukuthinta izandla phansi. Hhayi uKruglaya emuva, ulethe izindwani zamahlombe ndawonye, ​​welule imisipha emuva kwethanga, emuva, emahlombe, ezingalweni.

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

6. Tshekisa eceleni

Beka izandla okhalweni. Qala ukwenza ukushintshanisa ama-tilts ohlangothini ngesandla sakhe siphakanyisiwe. Hudulela ohlangothini hhayi entanyeni nasemzimbeni wonkana. Isinqe sihlala sizinzile.

Malini: I-15 egoba ohlangothini ngalunye (isamba semithambeka engama-30) noma imizuzwana engama-30.


7. Ukuphambukiswa kwesandla

Shiya izandla zilele phezu kwebhande. Yandisa kakhulu imilenze yakho bese uqala ukukhipha izingalo uye ezinhlangothini ezingeni lesifuba. Guqula umzimba wakho, usonte okhalweni.

Mangaki: Ukuphindaphinda okungu-15 ohlangothini ngalunye (ukuphindaphinda okungu-30 okuphelele) noma imizuzwana engama-30.


8. Izinyathelo eziya ohlangothini olugobile izindololwane izandla

Okungcono ukufudumeza umzimba ngokwenza izivivinyo ezithile ezibandakanya umzimba ongaphezulu nophansi. Gobisa izindololwane zakho bese uziphakamisa ukuze izingalo zihambisane phansi. Yiya ohlangothini ngejubane elinamandla, ngasikhathi sinye usakaze izingalo zibanzile emaceleni, uzihlanganise ndawonye. Lokhu kungukuzivocavoca okuhle ukufudumeza imisipha yesifuba nemisipha yamahlombe.

Malini: Izinyathelo eziyi-15 ohlangothini ngalunye (ingqikithi yezinyathelo ezingama-30), noma imizuzwana engama-30.


9. Gudluka eceleni ekuqondiseni izingalo zakho

Qhubeka nezinyathelo eziseceleni, kepha shintsha ukunyakaza komzimba ophezulu ukufudumeza ama-biceps nama-triceps. Ngena endaweni ngenkathi ugoba futhi ungagoqi izandla. Lapho uqondisa izingalo zakho uzidonsele emuva ngemuva kwakho. Imisipha yezingalo izobamba iqhaza ezinhlelweni eziningi zokuzivocavoca, ngakho-ke kubaluleke kakhulu kubo ukwelula ukwelula ngaphambi kokuzivocavoca.

Malini: Izinyathelo eziyi-15 ohlangothini ngalunye (ingqikithi yezinyathelo ezingama-30), noma imizuzwana engama-30.


10. Uphakamisa amadolo akhe ngezingalo eziwele

Qala ukuhamba endaweni, uphakamise kakhulu amadolo ethangeni ngokufana naphansi. Ngasikhathi sinye ngokuhamba phakamisa izandla zibanzi (beka i-scapula ndawonye) bese uzihlanganise ndawonye ezingeni lesifuba (njengokungathi uzama ukuzigona).

Malini: Izinyathelo eziyi-15 ohlangothini ngalunye (ingqikithi yezinyathelo ezingama-30), noma imizuzwana engama-30.

Ukuzivocavoca umzimba ophezulu: nxazonke 1

Umjikelezo wokuqala wokuzivocavoca umzimba ongaphezulu uhlala imizuzu eyi-10. Lo mzuliswano ubunezivivinyo ezihlukene ezi-7 eziphindwa kabili. Umjikelezo ngamunye uhlala cishe imizuzu emihlanu.

Ukuzivocavoca umzimba kwenziwa emjikelezweni wesekondi 30 imizuzwana / 10 imizuzwana yokuphumula Ungaqalisa ngaphandle kwesibali sikhathi, ubala inani lezimpinda.

Emzuliswaneni wokuqala kufakwe izivivinyo ezilandelayo:

  1. Tshekisa ohlangothini lwendololwane yamadolo: ukuphindisela okungu-13 ohlangothini ngalunye (imizuzwana engama-30)
  2. Ibhande elinesitobha sokuthinta: Ukuphindaphinda okungu-10 ohlangothini ngalunye (imizuzwana engama-30)
  3. Ukusonta ngezinyawo kuphakanyisiwe: Ama-reps angama-20 (amasekhondi angu-30)
  4. "Inja yokuzingela": Ama-reps angama-18 (amasekhondi angu-30)
  5. Ipulangwe eliseceleni emadolweni: Ama-reps angama-18 (amasekhondi angu-30)
  6. Ukudonsa okhalweni uye esiswini kuhleli isigamu: Ukuphindaphinda okungu-15 ohlangothini ngalunye (imizuzwana engama-30)
  7. Ukubhukuda: ukuphindaphinda okungu-10 ohlangothini ngalunye (imizuzwana engama-30)

Phinda lo msebenzi kabili. Phakathi kokuphumula kwemizuzwana imizuzwana engama-30-60. Ukuzivocavoca # 4 no # 5 kumbuthano wokuqala owenziwe ohlangothini lwesokunene, kumbuthano wesibili ohlangothini lwesobunxele.

1. Kutshekisa ohlangothini lwendololwane

Kungani: Lokhu kuvivinya kuhloswe ekwandisweni kwemisipha etshekile yesisu kanye neyokhalweni. Ngokwengeziwe, uzofaka umsebenzi wezinyawo, ikakhulukazi indawo yama-breeches.

Indlela yokwenza: Yima uqonde izinyawo ziqhelelene kancane, izingalo zigobe endololwaneni bese uwela ngemuva kwekhanda lakhe. Beka ugobile emlenzeni wangakwesokudla uye kwesokudla bese uyiphakamisa. Ngasikhathi sinye, sitsheke isiqu sakho siye kwesokudla, uzama ukufinyelela endololwaneni edolweni lomlenze ophakanyisiwe. Yenza ngokushintshana nhlangothi zombili.

Inketho engasindi: Ungenza sitshekele eceleni ngaphandle kokuphakamisa izinyawo.

Ungakufeza kanjani: ukuphindaphinda okungu-13 ohlangothini ngalunye (inani eliphelele lama-reps angama-26) noma imizuzwana engama-30.

Ungawasusa kanjani amafutha esiswini: amathiphu nokuzivocavoca umzimba


2. Ibhande elinendawo yokuthinta

Kungani: Lokhu kungukuzivocavoca okuhle kokusebenza komzimba wonke okugxile esiswini, emuva nasemikhonweni. Futhi lo msebenzi ulungele ukwelula umgogodla futhi uthuthukise ukuma komzimba.

Ungayithola kanjani: thola isikhundla sepulangwe ezandleni. Qinisa isisu, qondanisa umhlane wakho, iqolo elingezansi aligobi noma ligobe. Ekukhipheni umoya, phakamisa i-pelvis phezulu, uhlolisise umzimba bese uqinisa isandla onyaweni emlenzeni ophambene. Esimweni esibi kakhulu uzoma e-pose ebheke phansi. Kulokuzivocavoca, kubalulekile ukungazungezi emuva, zama ukudonsa umgogodla. Futhi ungagobi amadolo akho, ubeke ubunzima ezintanjeni. Phinda ngokushintshana nhlangothi zombili.

Uhlobo olulula: ukwenza lula lo msebenzi emzimbeni wakho ongaphezulu, finyelela isandla onyaweni, nethanga lomlenze ophambene.

Indlela yokwenza: Ukuphindaphinda okungu-10 ohlangothini ngalunye (inani eliphelele lama-20), noma imizuzwana engama-30.


3. Ukujijisana okuphakamise izinyawo zakho

Ini: Ama-crunches ayizivivinyo zakudala zesisu, ngakho-ke kungaba ubugebengu ukungazifaki ohlelweni lomzimba ophezulu. Masakhe kulo msebenzi ngenxa yezinyawo eziphakanyisiwe.

Indlela yokwenza: Lala ngomhlane uvule izingalo zakho ngemuva kwekhanda, shuba isisu, iqolo elingaphansi licindezelwe phansi. Ku-exhale, phakamisa kusuka phansi, emuva emuva, emuva okuphansi kuhlala phansi. Izindololwane ziyaqhubeka nokubheka ngakolunye uhlangothi, zidonse izinyawo. Kulokuzivocavoca, kubaluleke kakhulu ukucindezela emuva okuphansi kuya phansi kuzo zonke izigaba zokuvivinya umzimba. Uma usungule imvume phakathi komhlane naphansi, khona-ke wonke umthwalo uwela emuva engezansi. Futhi lokhu, okokuqala, akunanzuzo, futhi okwesibili, ukuvivinya umzimba kuyayeka ukusebenza.

Inketho engasindi: Kunguqulo elula yalokhu kuvivinya kwabezindaba, yehlisa imilenze yakho phansi.

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


4. "Inja yokuzingela"

Kungani: Lokhu kungukuzivocavoca okulula futhi okuphumelela kakhulu kwe-abs, emuva nokuma komzimba, kanye nokuthuthukisa imisipha yokulinganisa nokuzinza.

Indlela yokwenza: Yima ngazo zozine, udwebe izandla namadolo. Phakamisa ingalo yangakwesokudla nomlenze wesobunxele phezulu phezulu ngangokunokwenzeka. Isikhundla sangempela. Kwi-exhale scrotitis emuva bese ugoba umlenze nengalo ukuze indololwane ithinte idolo. Buyela endaweni yokuqala. Qhubeka nokwenza lo msebenzi ohlangothini olulodwa, emzuliswaneni wesibili, ugijimele kolunye uhlangothi.

Uhlobo olulula: Yenza lo msebenzi ngokuhlukahluka okungaguquguquki, bamba indawo esele, ngezandla nezinyawo.

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

Ukuzivocavoca okungu-TOP okungama-30


5. Side ipulangwe emadolweni

Ini: Ipulangwe eliseceleni lingenye yezindlela zokuvivinya eziphumelela kakhulu zemisipha yesisu etshekile nebhande lehlombe. Kepha kungenye yezinto ezinzima kakhulu kubaqalayo. Uma imisipha yakho eyinhloko ibuthakathaka, lapho-ke uzoba nzima kakhulu ukugcina ibhalansi ohlangothini oluseceleni. Kungakho sikunikeza inketho yamapulangwe ohlangothini emadolweni ami, angasebenzi kangako ekuthuthukiseni umzimba ongaphezulu.

Indlela yokwenza: Lala ngohlangothi lwakho lokunene, wakhe ingalo yangakwesokudla, isandla sobunxele sihlala okhalweni. Umlenze wesokudla ugobile emadolweni, isinqe silele phansi, imilenze ihlehlisiwe. Umlenze ongaphezulu ongakwesobunxele unwetshiwe ngokugcwele futhi uhlala onyaweni. Lapho ukhipha umoya phakamisa ukhalo lwakho ngangokunokwenzeka, Ukuvimbela imisipha yesisu. Ungawudluli umzimba phambili nasemuva, umzimba ugcina umugqa oqondile. Bamba umzuzwana endaweni ephezulu bese wehlela emuva phansi.

Inketho engasindi: Okulungiseni okulula kwalokhu kuvivinya umzimba wokuhlala phezulu endaweni emile, ipulangwe eliseceleni, umzimba uphakanyisiwe, ukhalo luyadonswa.

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


6. Ukudonswa kwezinqulu uye esiswini kuhleli isigamu

Kungani: Lokhu kungukuzivocavoca okuhle kwe-abs ephezulu nangaphansi, okunikeza umthwalo omncane eMnyangweni womgogodla. Uma uzwa ubuhlungu obuphansi emuva, intamo noma emuva ngemuva kokuqeqeshwa emaphephandabeni, khona-ke lo msebenzi uzoba yindlela enhle yokupompa imisipha yesisu.

Indlela yokwenza: Hlala phansi, ugobe imilenze emadolweni, uphakamise izandla zakho ngaphezu kwekhanda lakho. Ukwenqaba okuncane okulungisiwe emuva edlule. Isikhundla sangempela. Donsela ithanga esiswini, ngenkathi wehlisa izandla ziye emadolweni. Zizwe ukuthi zisebenza kanjani izicubu zomgogodla. Phinda ngokushintshana nhlangothi zombili. Sebenza ngamandla.

Inketho engasindi: Okulungiseni okulula kwalokhu kuvivinya emshinini ohvatyvaya uqobo emlenzeni lapho uqinisa ithanga esiswini hhayi ukuphakamisa izandla.

Ungakwenza kanjani: Ama-reps ayi-15 ngohlangothi (ama-reps angama-30 esewonke) noma imizuzwana engama-30.


7. Umkhuzi

Ini: iSwimmer ingenye yezindlela zokuzivocavoca eziwusizo kakhulu neziphumelelayo ezithuthukisa imisipha yomzimba wonke, kodwa ikakhulukazi imisipha yangemuva, izingalo, iqolo, amahlombe, izinqa nesisu. Kubuye kube nokuzivocavoca okuhle kokuthuthukisa ukuma.

Indlela yokwenza: Lala ngesisu, izinyawo ndawonye, ​​izingalo zoluliwe phambi kwakhe, ikhanda liphakanyisiwe phansi. Donsela phezulu naku-exhale, phakamisa ingalo yakho yangakwesokudla nomlenze wesobunxele phezulu phezulu ngangokunokwenzeka, uzama ukudabula isifuba nethanga phansi. Bamba umzuzwana bese ubuyela endaweni yokuqala. Phinda ngokushintshana nhlangothi zombili.

Inketho engasindi: Kunguqulo elula yalokhu kuvivinya umzimba ongaphezulu phakamisa izandla nezinyawo kuphela ezihlala phansi.

Indlela yokwenza: Ukuphindaphinda okungu-10 ohlangothini ngalunye (inani eliphelele lama-20), noma imizuzwana engama-30.

Ngemuva kokuphumula komzuliswano wokuqala imizuzwana engama-30-60 ngemuva kokuphumula okuzungezile imizuzwana engama-60. Kungcono ungalali phansi uhambe endaweni.

Ukuzivocavoca umzimba ophezulu: nxazonke 2

Umjikelezo wesibili wokuzivocavoca umzimba ongaphezulu uhlala imizuzu eyi-10. Lo mzuliswano uhlanganisa nokuzivocavoca okungu-7, okuphindaphindwa ngemizuliswano emibili. Umjikelezo ngamunye uhlala cishe imizuzu emihlanu. Ukuzivocavoca umzimba kwenziwa emjikelezweni wesekhondi imizuzwana engu-5 / ukuphumula kwemizuzwana eyi-30. Ungaqalisa ngaphandle kwesibali sikhathi, ubala inani lezimpinda.

Umzuliswano wesibili wawuhlanganisa izivivinyo ezilandelayo:

  1. Ukusonta emi edolweni; Ama-reps ayi-15 ohlangothini ngalunye (imizuzwana engama-30)
  2. I-strap-spider ukuphindisela okungu-12 ohlangothini ngalunye (imizuzwana engama-30)
  3. Ukudonsa umlenze oqonde ngqo esiswini: Ama-reps angama-15 (amasekhondi angu-30)
  4. Reverse pushups + uphakamisa umlenze: Ama-reps angama-9 (amasekhondi angu-30)
  5. Ukubanjwa kwezandla emuva kuthambekele: ukuphindaphinda okungu-10 ohlangothini ngalunye (imizuzwana engama-30)
  6. Uphakamisa isandla kubha: Ama-reps ayi-10 ohlangothini ngalunye (imizuzwana engama-30)
  7. Ukusonteka ngokufanele: Ama-reps angama-18 (amasekhondi angu-30)

Phinda lo msebenzi kabili. Phakathi kokuphumula kwemizuzwana imizuzwana engama-30-60. Ukuzivocavoca okunguNombolo 7 kumbuthano wokuqala owenziwe ohlangothini lwesokunene, kumbuthano wesibili ohlangothini lwesobunxele.

1. Ukusonteka emi edolweni

Kungani: Lokhu kuvivinya okulula kuzokusiza ekuqiniseni i-rectus press kanye nezibopho. Ngaphezu kwalokho, ukuzivocavoca kufaka imisipha yengxenye engezansi yomzimba ezohlinzeka ngokushisa okwengeziwe kwekhalori.

Indlela yokwenza: Yima uqonde izinyawo zihlukaniswe ububanzi, izingalo zigobeke endololwaneni ezingeni lesifuba, esiswini sishuba. Lapho ukhishwa, phendukezela isifuba bese uphakamisa idolo lakho langakwesokudla phezulu ukuze indololwane yangakwesokunxele ithinte ithanga langakwesokudla. Hlolisisa umzimba, qinisa imisipha yakho yesisu. Phinda ngokushintshana nhlangothi zombili.

Inketho engasindi: Enguqulweni eyenziwe lula, ungaphakamisi umlenze kakhulu.

Ungakwenza kanjani: Ama-reps ayi-15 ngohlangothi (ama-reps angama-30 esewonke) noma imizuzwana engama-30.

Ukuqeqesha ama-biceps amantombazane


2. IPlank Spiderman

Kungani: Lokhu kungukuzivocavoca okuhle kwemisipha ye-oblique yesisu neyokhalo. Njenganoma ikuphi okunye ukuguqulwa kwepulangwe, lokhu kuvivinya kukhula ngokuphelele yonke imisipha emzimbeni wakho, kepha ikakhulukazi amahlombe, izinqe, izinqe, ikor.

Ungayithola kanjani: thola isikhundla sepulangwe ezandleni. Qinisa isisu, qondanisa umhlane wakho, iqolo elingezansi aligobi noma ligobe. Faka futhi uphume, donsela idolo lakho langakwesokudla endololwaneni yakho yangakwesokudla. Lapho uhogela ubuyele endaweni yokuqala bese uphinda ngakolunye uhlangothi.

Inketho engasindi: Enguqulweni eyenziwe lula, phinda u-4-6, wehle ungene epulangwe uguqe ngamadolo imizuzwana emi-5 bese ubuyela ku. Kancane kancane zama ukunciphisa ukuphumula.

Ungakwenza kanjani: Ama-reps ayi-12 ohlangothini ngalunye (ukuphindaphinda okuphelele okungama-24) noma imizuzwana engama-30.


3. Ukudonsa umlenze oqonde ngqo esiswini

Kungani: Lokhu kuvivinya kuvela kumaPilates kuzokusiza uqinise imisipha yesisu, futhi ukugcizelelwa kulo msebenzi kuyingxenye engezansi yesisu. Ngaphezu kwalokho, ama-Pilates inqubo ephelele yokuqinisa amagxolo nokuthuthuka kokuma.

Indlela yokwenza: Lala ngomhlane, iqolo lakho eliphezulu liphakamise phansi. Donsa imilenze uyiphakamise, izingalo ziphakanyiswe ngaphezulu kwekhanda. Qinisa isisu sakho, iqolo eliphansi licindezelwe phansi liqinile. Ku-exhale, donsela amadolo akho esifubeni sakho, ugoqe uShin ngezandla zakho. Bamba isekhondi elihlukanisiwe bese ubuyela endaweni yokuqala. Kulokuzivocavoca, kubalulekile ukuqonda ukuthi imilenze engezansi yehliselwa phansi, kuba nzima ukuzivocavoca umzimba. Lapho wenza lo msebenzi, goba isisu, hhayi ukuthwala umthwalo kumhlane ongezansi.

Uhlobo Lite: Ngenguqulo ye-Lite yalokhu kuvivinya umzimba, phakamisa imilenze yakho ungaphakamisi izandla zakho.

Ugcwalisa kanjani: Ama-reps angama-15 noma imizuzwana engama-30.


4. Reverse pushups + umlenze uphakamisa

Ini: Ukuguqula i-pushup kuyindlela enhle yokuhlukanisa izingalo zezingalo. Isifunda se-triceps kwabesifazane kaningi siba yisigaxa futhi singathandeki (ohlangothini lwangemuva lwezandla), ngakho-ke ukuzivocavoca kule ndawo kudinga nje. Inkinga yokubuyisela emuva i-Push-UPS ngokuphakamisa imilenze, ngaleyo ndlela yengeze emsebenzini wemisipha yesisu. Futhi kulo msebenzi osebenzayo kusebenza imisipha yamathanga nezinqe.

Indlela yokwenza: Yima endaweni yetafula, imilenze igobile emadolweni, izingalo emzimbeni ngemuva nje kwezintende nezinyawo zihlala phansi, izintende zibheke phambili, ukhalo lwehliswe kancane, isisu sishuba. Lapho ukhishwa, gobisa izindololwane zakho nezinqe zakho kancane kancane phansi. Buyela endaweni yokuqala futhi, ngaphandle kokuma okungaphezu kwengxenyana yomzuzwana, phakamisa ngokunye futhi omunye umlenze uphakamise phansi. Bese ubuyela endaweni yokuqala bese uqala ukuzivocavoca futhi.

Uhlobo Lite: Ngohlobo lwe-Lite, unganciphisa inani le-Push-UPS. Ie do one reverse push-UPS 4 umlenze uphakamise. Ungaphakamisa umlenze oqondile, namadolo.

Ungenza kanjani Ukuphindaphinda okungu-9 noma imizuzwana engama-30. I-REP eyodwa icindezela - i-UPS + iphakamisa imilenze yangakwesokudla nangakwesobunxele.

Ukuqeqeshwa kwamandla kwabesifazane abane-dumbbells


5. Ukubanjwa kwezandla emuva zilele ngesisu

Kungani: Lokhu kuvivinya okulula kuzokusiza uqinise imisipha yakho yangemuva, imisipha yenyonga, imisipha yamahlombe nezingalo. Lokhu kuvivinya umzimba kuzosiza nasekuqondiseni umgogodla nokwenza ngcono ukuma komzimba.

Indlela yokwenza: Lala esiswini sakho, izingalo zolulwe phambi kwakho futhi ziyafana komunye nomunye. Ekukhipheni umoya, phakamisa isifuba, donsela ingalo emuva futhi uhlolisise umzimba ukuze uthinte ithanga lakho. Ungayihluphi intamo yakho, ususe amahlombe usuke ezindlebeni zakho. Yizwa ukungezwani okumnandi emhlane ongemuva nangemuva kanye nokudonswa komgogodla. Phinda ngokushintshana nhlangothi zombili.

Inketho engasindi: Kunguqulo elula yalokhu kuvivinya umzimba ongaphezulu ungadonseli ingalo emuva kakhulu, ima endaweni ekahle.

Indlela yokwenza: Ukuphindaphinda okungu-10 ohlangothini ngalunye (inani eliphelele lama-20), noma imizuzwana engama-30.


6. Uphakamisa isandla ngentambo ezingalweni zangaphambili

Kungani: lokhu kuvivinya kusebenza imisipha yomzimba ngenxa yesimo esinzima imichilo engaphambili, kodwa ikakhulukazi imisipha yamahlombe ne-triceps, kanye nemisipha yesifuba, nemisipha yangemuva. Lokhu kungukuzivocavoca okunzima impela, ngakho-ke okokuqala ukukwenza ume emadolweni akhe, kancane kancane uzama ukukusebenzisa ngentambo ezinyaweni.

Indlela yokwenza: Thatha ukuma kwepulangwe ezingalweni zangaphambili: umzimba wakha umugqa oqondile, iqolo elingezansi aligobi noma ligobeke, isisu nezinqe zishubile, intamo ikhululekile, bheka phambili. Ukugcina ukuma komzimba okulungile, nweba ingalo yakho phambili njengoba uzama ukufinyelela odongeni olungaphambili. Yenza ngokushintshana nhlangothi zombili, ungayiqinisi intamo ngesikhathi sokubulawa.

Inketho engasindi: Okulungiseni okulula kwalokhu kuvivinya umzimba ongaphezulu kuye emadolweni. Can imizuzwana engu-15 ukugijima ngezinyawo kumasekhondi ayi-15 ethangeni, isibonelo.

Indlela yokwenza: Ukuphindaphinda okungu-10 ohlangothini ngalunye (inani eliphelele lama-20), noma imizuzwana engama-30.


7. Ukuhlanekezela ngendlela efanele

Kungani: Lokhu ukuzivocavoca okuhle kusebenza ama-oblique ne-abs ephezulu nephansi. Kulula impela ngokombono wezobuchwepheshe, nasendaweni yokubuka kokuqalisa.

Indlela yokwenza: Lala phansi, imilenze ihlukaniswe kancane komunye nomunye, imisipha yesisu ishubile, emuva icindezelwe phansi. Ingalo yangakwesobunxele iqonde futhi ibekwe eceleni, isandla sokudla siphakanyiswa saphakama. Lapho ukhipha umoya ojulile phakamisa umlenze wakho wesobunxele phezulu ukuze ubheke phezulu phansi. Ngasikhathi sinye, phakamisa umhlane wakho ongaphezulu, udonse isandla sakhe phezulu ukuze uthinte iShin. Yenza ukuvivinya umzimba ohlangothini olulodwa emzuliswaneni wokuqala nakolunye uhlangothi esiwombeni sesibili.

Inketho engasindi: Kunguqulo elula yalokhu kuvivinya umzimba, cindezela phezulu ukuze uphakamise umlenze ogobile.

Ungenza kanjani Ukuphindaphinda okungu-18 noma imizuzwana engama-30. Esiwombeni sesibili, phinda lo msebenzi ngakolunye uhlangothi.

Ngemuva komjikelezo wokuqala nxazonke, phumula imizuzwana engama-30-60.

Ukuzelula phansi

Ngemuva kokuzivocavoca umzimba, qiniseka ukwenza ukunweba kwemisipha. Ukwelula ngemuva kokuzivocavoca umzimba kuthuthukisa ukuqina kwemisipha nokuhamba ngokuhlanganyela okusheshisa ukululama kwemisipha, kunciphise ukulimala, kusiza ukugwema ukuma emsebenzini wakho. Sikunikeza izivivinyo ezisebenzayo zokwelula imisipha ngokugcizelela emzimbeni ongenhla. Ukwelula kuphelele kumugqa, ubude bayo buphelele yimizuzu engu-5-7.

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 komzimba ongaphezulu kufaka izivivinyo ezilandelayo:

  1. Amadolo afinyelela esifubeni: 20 imizuzwana
  2. Ukubekwa kwenja kubheke phezulu: 20 imizuzwana
  3. Tshekisa eceleni imizuzwana engama-20 ohlangothini ngalunye
  4. Ukwelula izandla nokuphakamisa: 20 imizuzwana
  5. Ukwelula ama-biceps: imizuzwana engama-20 ohlangothini ngalunye
  6. Ukwelula izingalo: imizuzwana engama-20 ohlangothini ngalunye
  7. Ukwelulwa kwama-triceps: imizuzwana engama-20 ohlangothini ngalunye
  8. Isimo sengane: 20 imizuzwana

Ukuzivocavoca okuphezulu okungama-30 ukwelula imilenze

1. Amadolo afinyelela esifubeni

Hlala ulele ngomhlane ngemuva kokwenza izivivinyo zangaphambilini. Donsela amadolo akho esifubeni sakho bese uwaqonda ngezandla zombili. Khululeka, uzwe ukunwebeka okumnandi ngemuva. Hlala kulesi sikhundla imizuzwana engama-20-30.


2. Ukubekwa kwezinja kubheke phezulu

Nweba imisipha yesisu kanye nemisipha yangemuva endaweni yeCobra. Lala esiswini sakho, beka izandla zakho eduze kwesifuba sakho. Cindezela ngezandla zakho phansi bese uphakamisa umzimba wakho ongaphezulu, izinkalo zihlala phansi. Zizwe ukungezwani emisipheni yomzimba. Zama ukugoba hhayi kuphela ku-lumbar, naku-thoracic spine (maphakathi emuva). Hlala endaweni yeCobra okungenani imizuzwana engama-20.


3. Tshekisa eceleni

Hlala endaweni yeLotus, uthathe indawo enethezekile, uqondise umhlane wakho. Beka isandla esisodwa okhalweni, esinye siphakamise. Yenza ukuthambeka, finyelela ingalo eqondile. Yizwani ukungezwani ngemuva, esifubeni, emahlombe nasezingalweni. Hlala uthambekele imizuzwana engama-20 ohlangothini ngalunye.


4. Ukwelula izandla nokuphakamisa

Qhubeka nokwelula umzimba ongaphezulu endaweni yeLotus. Phakamisa izandla zakho ngaphezu kwekhanda lakho neminwe iwele phakathi. Finyelela, izintende phezulu, ngamahlombe, zama ukwehlisa phansi. Zizwe unwebeka kahle ngemuva nasezingalweni. Hhayi ukubuyela emuva. Hlala kule ndawo imizuzwana engama-20.


5. Ukwelula ama-biceps

Yelula ingalo eyodwa phambi kwakhe, esinye isandla sibambe intende yesandla. Cindezela kancane entendeni yesandla sakhe, ngaphezulu ukuze uqondise ingalo futhi welule ama-biceps engalo. Yenza ukuzivocavoca kwesandla ngasinye imizuzwana engama-20.


6. Ukwelula amahlombe

Ukwelula amahlombe akho kuzolula ingalo ohlangothini ukuze indololwane ibisezingeni lehlombe elihlukile. Donsa ingalo ngangokunokwenzeka ohlangothini, welula imisipha yehlombe. Yenza ukuzivocavoca kwesandla ngasinye imizuzwana engama-20.


7. Ukwelulwa kwama-triceps

Ukwelula i-triceps, ebisebenza kanzima ngesikhathi sokuqeqeshwa kwethu, phakamisa ugobe engalweni yendololwane ngenhla kwekhanda. Esinye isandla sibamba indololwane bese udonsela ingalo ngangokunokwenzeka ngemuva kwekhanda lakho. Zizwe ukunwebeka ngemuva kwezandla. Yenza ukuzivocavoca kwesandla ngasinye imizuzwana engama-20.


8. Isimo sengane

Qedela ukuzivocavoca ngokuma kwengane okuphumuzayo. Ukuthatha le pose, hlala ngamadolo akho, bese ulele nesifuba sakho phansi. Yelula izandla phambili noma ugoqe phambi kwakhe. Vala amehlo akho uphefumulele phezulu. Hlala esimeni sengane okungenani imizuzwana engama-20.

Bona futhi:

Ngaphandle kokusungula, uhlelo Oluqediwe, Lwabaqalayo, iBelly, Izikhali nesifuba

shiya impendulo