Okuqukethwe
Ufuna hhayi nje ukunciphisa isisindo, futhi uqinise imisipha futhi usebenze kwimisipha? Sikunikeza ukuqeqeshwa kwamandla ekhaya HASfit from yawo wonke amaqembu emisipha azokusiza ukuthi uthuthukise isimo somzimba. Ngaphezu kwalokho, abaqeqeshi badlala isiteshi se-youtube futhi banikela ikhalenda yezinsuku ezingama-30 yezinhlelo zokuqinisa umthetho zokukhula kwemisipha nokwakha umzimba oqinile.
Uhlelo lwezinsuku ezingama-30 lokwakhiwa kwemisipha: ukuqeqeshwa kwesisindo ekhaya
Abaqeqeshi be-HASfit (uJoshua Kozak nomkakhe uClaudia) bakhula uhlelo lwezinsuku ezingama-30 lokuqeqeshwa kwesisindo samahhala lokukhula kwemisipha ekhaya. Uhlelo lwe-30 Day Muscle Building luhlelo oluhle lwalolu hlobo, oluzokusiza ukukhulisa amandla akho futhi uthuthukise ukwakheka komzimba. Isakhiwo silungele ukusebenza kakhulu phakathi nendawo kuya ezingeni eliphakeme lokuqeqeshwa ngokuguqulwa okuhlukahlukene kokuzivocavoca kanye nokuhamba ngokukhululeka kokuqalisa.
Uhlelo lufaka phakathi Ukusebenzisa okungafani okungu-20, ngakho-ke uqinisekisiwe ukuthi ngeke ube yisicefe futhi ube yisidina. Ngaphandle kwezikhathi zokuzifudumeza nokupholisa kuzokuthatha cishe imizuzu engama-30 nsuku zonke usuku olulodwa ngeviki. Hlala mhlawumbe ngolunye usuku (hhayi kukhalenda) ngokubona kwakho, noma kunjalo, ukubuyisa okungenani isikhathi esingu-1 ngesonto esidingekayo. Ngezinye izinsuku uzonikezwa ukuqeqeshwa ongakhetha kukho: Shisa (cardio-load) noma Yakha i-Flex (umthwalo wamandla wawo wonke amaqembu emisipha) kuya ngezinjongo zakho nezidingo zakho.
Ungaphinda uhlelo lwezinsuku ezingama-30 kaningi ngangokunokwenzeka. Kepha abaqeqeshi beluleka ukuthi kwandiswe isisindo esisetshenziselwa ukuzivocavoca ngalunye ukugwema amathafa nokuma. Le sethi yamandla izolingana kokubili amadoda nabesifazane. Kodwa-ke, amantombazane akufanele akhathazeke ngokuthi umzimba wabo ukwanda okukhulu kwevolumu yokuqeqeshwa okunjalo. Ngenxa yamazinga aphansi e-testosterone ukwanda okubonakalayo kwesisindo semisipha kuyabasebenzela abesifazane.
Imishini emincane edingekayo yalolu hlelo yokuqeqeshwa kwamandla ekhaya - ngababili bezimbumbulu (ipheya elilodwa elilula nelilodwa lisinda). Isisindo sama-dumbbells sincike ngokuphelele ezingeni lakho lokuqina futhi sinqunywa kangcono ngokwamandla. Akufanele ube lula, indlela yokugcina kufanele yenziwe ngamandla amaningi, kepha udinga ukulandela indlela efanele yokuzivocavoca.
As imishini eyengeziwe ungadinga: ibhentshi, ibhola lokuzivocavoca, ibha, ibha, i-kettlebell, olwandisa, kepha azidingeki. Kodwa-ke, noma iyiphi indawo yokwenza izivivinyo elele phansi ifiseleka. Ungasebenzisa izitulo ezimbalwa, ithatha indawo yebhentshi noma i-fitball. Kodwa-ke, lokhu kuqeqeshwa kwamandla okuyinkimbinkimbi kokukhula kwemisipha kuyasetshenziswa ubuncane be imishini ngokungafani nezinye izinhlelo ezifanayo:
- I-P90X enoTony Horton: uhlelo lwamandla wekhaya lakho
- I-Supreme 90 Day Workout: uhlelo oluphelele lwamandla
- Isilo Somzimba: ukuqeqeshwa kwamandla okuyinkimbinkimbi kokukhula kwemisipha
Ukukhethwa kokuqeqeshwa kwesisindo sokukhula kwemisipha kusuka ku-HASFit
Uma ungafuni ukubandakanyeka kugesi, ungavele ufake amavidiyo ngamanye ohlelweni lwakho lokuqina. Ngezansi sinikeza ukuqeqeshwa kwamandla ekhaya HASfit from izicubu zomzimba ezingenhla nezingezansi. Ukuqeqesha amagxolo kuleli qoqo akubhalwanga ngemvume. Zizoqoqwa kundatshana ehlukile, ngoba isiteshi sethula ividiyo ehlukahlukene kakhulu yemisipha yesisu.
Ukuzivocavoca ngalunye okulandelayo kumakwe nge Imisipha yokwakha (ukwakha imisipha) futhi konke kufakwe ohlelweni olunzulu Uhlelo Lwezinsuku ezingama-30 lokwakhiwa kwemisipha ekhaya. Phambilini sikunikeze ukuqeqeshwa ngamandla okuvela kwa-HASfit, nakho okunconyelwe ukuqaliswa njengokuqeqeshwa kwesisindo. Kodwa-ke, ividiyo yochungechunge olusha eyenzelwe ngqo ukwakha imisipha.
Ividiyo ngayinye ibala izivivinyo ezifakiwe ku-Workout. Uma izivivinyo zihlanganiswa zaba yiqembu elilodwa ngokwencwadi (isb. A1 no-A2), ngakho-ke lezi zivivinyo ziyashintshwa. Izibalo zikhomba inani lezimpinda. Ngoba ngamunye ukujima, udinga ama-dumbbells. Eminye imishini iyakhethwa. Imvamisa, uClaudia ukhombisa okuhlukile ngamadumbhu, futhi uJoshua usebenzisa ibha evundlile, induku, i-expander. Lokhu kuqeqeshwa kwesisindo ekhaya kufanelekile kwabesilisa nabesifazane.
Ukuqeqeshwa kwamandla ekhaya ezinqeni nasemilenzeni
1. Ukuzivocavoca Emilenzeni Yokwakha Imilenze Engama-30 Emakhaya Ekuzivocavoca Ikhaya.
Ukuzivocavoca okumbalwa kulokhu kuqeqeshwa kwamandla uzodinga isihlalo / ibhentshi / ipulatifomu.
- I-A1: I-Dumbbell Sumo Deadlift 3-0-3 Tempo 4 × 8
- I-B1: 1, Dumbbell Front Squat x12 x10 x8
- I-B2: I-Dumbbell Bulgarian Hip Hinge x12 x10 x8
- I-C1: Izikwele ze-Dumbbell Hack / Izithende eziphakanyisiwe x12 x10 x8
- I-C2: I-Dumbbell Stiff Leg Deadlifts / Izinzwane eziphakanyisiwe x12 x10 x8
- I-D1: Izinyathelo ze-Dumbbell Ups 3 × 8
- I-D2: I-DB Side Lunge / I-Lunge Side Lunge 3 × 8
- I-E1: Izikwele ze-Dumbbell + Inkonyane Phakamisa x 4 Tabata imizuliswano engu-20 sec / 10 sec sec
2. 30 Minute Ukwakha Umzimba Workout Ukwakha Muscle
I-kettlebell, i-barbell, ibhola / ibhentshi lokuzivocavoca - ngokuzithandela.
- I-A1: I-DB / Barbell Squat x15 x12 x10 x8
- I-B1: DB Bulgarian Squat x15 x12 x8
- I-B2: DB Sumo DL / Barbell x15 x12 x8
- I-C1: I-DB Side Lunge x12 x10 x8
- I-C2: I-DB Swing Posterior / Kettlebell x12 x10 x8
- I-C3: I-DB Split Squat / Barbell x12 x10 x8
- I-D1: IBarbell Hip Thrusters / 131 Tempo Hip Ups 3 × 8
- I-D2: I-DB Reverse Lunge 131 Ithempeli 3 × 8
- E1: Inkonyane Phakamisa Izinzwane Phambili x 30 sec
- I-E2: Inkonyane Phakamisa Izinzwane Ngaphandle kwe-30 sec
- E3: Izinzwane Enkonyane Phakamisa x 30 sec
Ukuqeqeshwa kwamandla ekhaya kwamaqembu emisipha ngamanye
3. 30 Min Back and Bicep Workout Yokwakha Imisipha
Uzodinga nethawula. Induku - ngokuzithandela.
- I-A1 Deadlift / DB Deadlift x15 x12 x10 x8
- I-B1 Bent Over Row / DB x15 x12 x10 x8
- Ama-B2 Zottman Curls x15 x12 x10 x8
- I-C1 Reverse Fly x12 x10 x8
- I-C2 One Arm Row + Twist x12 x10 x8
- I-C3 Namanje Umlenze DL + Shrug / RDL + Shrug x12 x10 x8
- I-D1 303 Tempo Hammer Curl 3 × 8
- I-D2 Ithawula Skydivers 303 Ithempeli 3 × 8
- I-E1 Dumbbell Snatch x 60 sec
- Ukushiswa kwe-E2 Alt Curl x 60 sec
4. 30 Min Chest and Tricep Workout Yokwakha Imisipha
Kuyinto efiselekayo ukuba ne-fitball noma ibhentshi.
- I-A1: I-DB Chest Press x15 x12 x10 x8
- I-B1: I-Dumbbell Pullover x15 x12 x8
- I-B2: I-DB Pronate Kickback x15 x12 x8
- I-C1: DB Fly x12 x10 x8
- I-C2: DB Cindezela nge-Rotation x12 x10 x8
- I-C3: I-DB Elbow Out Ext x12 x10 x8
- I-D1: I-Bench Dips / Chair Dips 303 Tempo 3 × 8
- I-D2: Svend Press Futhi 303 Tempo 3 × 8
- I-E1: I-Pushup Ephakeme / Iphansi / Amadolo x amasekhondi angu-60
- I-E2: DB Triceps Ext x 60 sec
5. Ukuzivocavoca amahlombe ama-20 Min ngama-Dumbbells
Udinga kuphela i-dumbbell.
- I-A1: ICuba Cindezela x12, x10, x8, x6
- I-B1: I-Dumbbell Over and Back Press 3 × 8
- B2: Y Phakamisa 3 × 12
- I-B3: Umugqa Oqondile Oqondile Wangemuva 3 × 12
- I-C1: I-Dumbbell Front Phakamisa x12, x10, x8
- I-C2: I-Reversible Reverse Fly x12, x10, x8
- I-D1: Ukukhuphula eceleni 3 × 8 + 3 × 5 sec Pulse
6. I-20 Min Dumbbell Chest Muscle Building Workout
Kuyinto efiselekayo ukuba ne-fitball noma ibhentshi.
- I-A1: 2: 1 eya kuNigative Press Fly x15 x12 x10 x8
- I-B1: I-Underhand Chest Press x15 x12 x10 x8
- I-B2: I-Dumbbell Low Fly's / Ibhendi x15 x12 x10 x8
- I-C1: I-Dumbbell Fly 4 × 8
- I-C2: I-Dumbbell Chest Press 4 × 15
- I-D1: 1 ¼ Push Up from Knees 3 x 30 seconds
- I-E1: Hover Pushup x 60 sec
7. Ama-20 Min Muscle Building Dumbbell Back Workout
Ibha, induku, ibhande lokunwebeka - ongakukhetha.
- I-A1: I-DB Bent Over Row / Pullups 5 × 5
- I-B1: I-Dumbbell Sumo Stiff Leg Deadlift / iBarbell x15 x12 x10 x8
- I-B2: Dumbbell High Pull / Hang Clean Barbell x15 x12 x10 x8
- I-C1: Umugqa Oqondile We-Dumbbell / Barbell x12 x10 x8
- I-C2: Dumbbell Reverse Fly / Band Donsela Ngaphandle x10 x12 x8
- I-D1: T x 30 sec
- I-D2: I x 30 sec
- I-D3: Y x 30 sec
- I-E1: I-Plank Scapula Pushups evela kumaDolo / ezinyaweni x 60 sec
8. Ukuzivocavoca kwe-20 Min Muscle Dumbbell Bicep Workout
Udinga kuphela i-dumbbell.
- I-A1: Bent Over Spider Curls 4 × 8
- I-B1: Ama-Wide Grip Curls x12 x10 x8
- I-B2: I-Reverse Curl + i-Wrist Curl x12 x10 x8
- I-C1: I-Forearm Bicep Twists x12 x10 x8
- I-C2: Ukuguqa nge-Hammer Curl x12 x10 x8
- I-D1: Ama-Zottman Curls x Ukushisa
9.I-17 Min Home Tricep Workout enama-Dumbbells
Ibhentshi - ongakukhetha.
- I-A1: I-Diamond Push Ups kusuka kumaDolo 4 × 8
- I-B1: Dumbbell Extension 3: 1 Tempo / kusuka eBench x12 x10 x8
- I-B2: I-Dumbbell Cindezela Esincane kusuka ku-Bench x12 x10 x8
- I-C1: Ihleli i-Bent Over Triceps Kickback x12 x10 x8
- I-C2: I-Dumbbell Elbow Out Ext / esuka eBench x12 x10 x8
- I-D1: I-Tabata Triceps Popups / kusuka kumaDolo 4 x 20 sec umsebenzi / 10 sec sec
Ukuzivocavoca kuhlangene
10. I-45 Min Chest ne-Back Workout enama-Dumbbells
Ukuzivocavoca # 6 + # # 7 (incazelo bheka ngenhla).
11.Umsebenzi Wokwakha Ingalo Yomzimba Wemisipha eyi-40 (iBicep neTricep)
Ukuzivocavoca # 8 + ukuzivocavoca # 9 (bheka ngenhla).
12. Ukuzivocavoca umzimba okungama-60 Min Upper Home nge-Dumbbells
Ukuzivocavoca # 3 + ukujima # 4 (bheka ngenhla).
Ngaphezu kwamavidiyo angenhla ekuqeqesheni amandla okuyinkimbinkimbi kwemvelo yasekhaya Uhlelo Lwezinsuku ezingama-30 lokwakhiwa kwemisipha kufaka amanye amakilasi. Ikhalenda elinezixhumanisi eziqondile kumavidiyo lingatholakala lapha kuwebhusayithi esemthethweni ye-HASfit.
Bheka futhi: Ukusebenza okuyi-9 okuphelele komzimba ogcwele kusuka kuFitnessBlender.
Ukukhula kwethoni nemisipha, ama-dumbbells, ukuqeqeshwa kwesisindo