Ukuqina kwemilenze enhle

DUMPS NGOKUDONYA

Yima ufulathele udonga bese ugoqa phambili ngonyawo olulodwa, kanti omunye umlenze kufanele uphumule ngesithende odongeni nangenzwane phansi. Beka ibhola lokuzivocavoca phakathi komhlane wakho nodonga. Thatha ama-dumbbells esandleni ngasinye. Hlala phansi ukuze amadolo womabili agobeke engxenyeni engu-90 degree ngenkathi ugcina ibhola odongeni ngomhlane wakho. Bese ubuyela endaweni yokuqala.

Okungafanele ukwenze: Yama emuva futhi welule amadolo akho ngaphesheya kwezinzwane zakho.

Lo msebenzi uqinisa miphi imisipha?: ama-quads kanye nama-adductors ethangeni.

UKUHLALA EMlenzeni OWODWA NEPHIVOTI

Beka izinyawo zakho ndawonye. Bamba i-dumbbell elula kakhulu ekhanda lakho ngezandla zombili. Phakamisa umlenze owodwa ngenhla kancane phansi, komunye umlenze, squat ngomhlane oqondile, ngenkathi ujikisa ihlombe eliphambene nomlenze osekelayo. Yehlisa i-dumbbell edolweni lokusekela. Bese ukhuphukela endaweni yokuqala ngokubuyisela emuva ihlombe lakho futhi ngasikhathi sinye uphakamise izingalo zakho nge-dumbbell phezulu ngangokunokwenzeka.

Okungafanele ukwenze: Uma uqobhoza, ncika phambili kakhulu bese udonsela intamo / emuva kwekhanda emuva.

Lo msebenzi uqinisa miphi imisipha?: Imisipha yamathanga, imisipha yangemuva kanye nezimpawu.

YIMA XHUMANA NAMA-DUMBERS

Sukuma ume uqonde imilenze yakho iqhelelene kancane. Imilenze kufanele iqonde. Thatha ama-dumbbells esandleni ngasinye. Donsa esiswini sakho. Goba ukuze ufinyelele phansi ngama-dumbbells, ugcine umqolo wakho uqonde; kufanele kube nokungezwani emathangeni. Umhlane nekhanda ngesikhathi sokugoba kufanele kube kulayini ofanayo, izindololwane kufanele zibe sezingeni lamadolo, izandla akufanele zifinyelele ezinyaweni kancane. Sukuma lapho uqala khona bese uphinda ukuzivocavoca.

Okungafanele ukwenze: phakamisa ikhanda, ugoqe umhlane wakho bese ugoba umzimba wakho wonke emadolweni.

Lo msebenzi uqinisa miphi imisipha?: Imisipha yamathanga, i-gluteus maximus nemisipha engemuva engezansi.

IVOLLEYBALL LUNGS (AMALUNGE KWESOKUDLA NANGESOKUNXELE)

Yima ngezinyawo zakho ndawonye noma ububanzi behlombe buhlukane. Yiya ohlangothini ngonyawo olulodwa. Shift isisindo somzimba wakho emlenzeni ngaphambili, ngenkathi uphonsa emuva ilunga le-hip. Buyela endaweni yokuqala. Manje thatha igxathu uye kolunye uhlangothi bese uphinda ukuzivocavoca umzimba.

Okungafanele ukwenze: ncika phambili ngomzimba wakho wonke, beka amadolo akho ngaphezu kwezinzwani zakho.

Lo msebenzi uqinisa miphi imisipha?: Imisipha yamathanga, ama-quadriceps, ama-adductors, nama-glutes.

IZIVIVINYO ZAMANDLA: IZINHLANGANO EZINCANE

Beka izinyawo zakho ububanzi behlombe. Hlala phansi ukuze amadolo akho agobe engxenyeni engu-90 degree. Lesi sikhundla kufanele sibanjelwe ukubalwa kwe-15. Izinqe kufanele zihambisane nezingalo ezelulelwe phambili, ezizokhulisa ubunzima bokuzivocavoca umzimba. Ungenza futhi lo msebenzi ngomhlane wakho uqonde odongeni futhi amadolo akho agobe nge-90-degree angle, njengokungathi usesimeni sesihlalo.

Okungafanele ukwenze: Yelula amadolo akho ngaphesheya kwezinzwane zakho ngenkathi uqukula.

Lo msebenzi uqinisa miphi imisipha?: Ama-Quads, ama-Hip Tendons nama-Glutes.