Ukuqeqeshwa kwamandla okuphezulu okungu-15 ngama-dumbbells emilenzeni nasezinqeni ezivela kuFitnessBlender

Uma usesha ukuqeqeshwa kwesisindo sezinqe nemilenze ekhaya, khona-ke leli qoqo elakho nje! Thola ukuqeqeshwa kwamandla okungu-15 ngama-dumbbell avela ku-FitnessBlender azokusiza ngempumelelo ukusebenza phezu kwemisipha yemilenze nezinqe ekhaya.

Ukuzivocavoca kwezinqe nemilenze kusuka kuFitnessBlender kuthathe imizuzu engama-20 kuye kwengama-60. Iningi lazo lifaka ukufudumeza nokuphakama, kepha uma kungenjalo, sincoma ukuthi uzenzele ngokwakho. Isibonelo, ukufudumeza nokuqina okuvela kuKelly noDaniel:

  • Kulungele: https://youtu.be/iYFKB5fgqtQ
  • Bophela: https://youtu.be/u5Hr3rNUZ24

Incazelo ithi: isifinyezo esifushane sokuqeqeshwa, ubude bevidiyo eyinkimbinkimbi esikalini, ubukhona bokufudumala nokupholisa phansi, uhlu lokuzivocavoca. Ukuzivocavoca okubhalwe ngesiNgisi, kepha amagama abo ngokuvamile aqondile:

  • Izikwele - squats
  • Deadlift - ukubulawa kwabantu
  • Lunge - amaphaphu
  • Amaphaphu asemaceleni
  • I-Curtsy Lunge - imiphunga edayagonal
  • ISumo Squat - squats ngemilenze ebanzi ngaphandle
  • Ukuphakamisa Umlenze / Ukuphakamisa Umlenze - ukuphakamisa umlenze
  • Ibhuloho - ibhuloho elikhazimulayo
  • Jump - gxuma
  • Inkonyane Iphakamisa - phakamisa amasokisi

Ukuzivocavoca uzodinga ama-dumbbells (ezimweni ezingavamile futhi nesihlalo noma ipulatifomu yesinyathelo). Ngoba uzoqeqesha umzimba ophansi futhi wenze izivivinyo ezahlukahlukene njenge ama-squats, amaphaphu kanye nama-deadlifts ca inani elincane lokuphindaphindwa, singathatha ngokuphepha ama-dumbbells anzima: 5-10 kg (amantombazane), 10-15 kg (owesilisa).

  • Uma ufuna ukupompa imisipha, izinqa eziyindilinga futhi uthuthukise ukwakheka kwemilenze yakho, bese uzibandakanya kuqeqesho oluhlongozwayo amahlandla ama-1-2 ngesonto. Ungesabi ukuthatha i-boni-lichi weight dumbbells - ngaphandle kwezisindo zekhwalithi, imisipha yemilenze nezinqe ngeke ithole ingcindezi eyanele.
  • Uma ufuna ngokuyinhloko ukunciphisa inani lezinyawo, kungcono ukugxila ekusebenzeni kwe-plyometric ne-cardio nasekuqeqesheni amandla komzimba ongezansi ukuze ungasebenzi kaningi ngesonto.

Ukuqeqeshwa kwamandla emilenzeni nasezinqeni

Uma unenkinga yamadolo, thuthukisa imithambo ye-varicose noma ukhetha izivivinyo zomthelela ophansi, bheka ukukhetha kwethu:

Ividiyo ephezulu engu-18 yomthelela ophansi wezinyawo ezivela kuFitnessBlender

1. IMisa Building Lower Body Workout

  • Isikhathi Esithathwa: imizuzu ye-33
  • Ubunzima: 3
  • Nge-warm-up ne-hitch

Ukuzivocavoca kufaka phakathi ama-deadlifts, ama-squats namaphaphu. Ukuvivinya ngakunye kwenziwa imizuzwana engama-45, phumula imizuzwana engu-15, phinda ukuzivocavoca ngama-supersethi kumasethi ama-2.

Exercises: I-Sumo Squat, i-Deadlift Toes In, i-Curtsy Lunge, i-Deadlift Toes Out, i-Side Lunge, i-Deadlift, i-Clean and Press, i-Squat, i-Jumping Lunge, i-Lunge eshintshanayo.

IMass Building Lower Body Workout - Wonke Amandla Okuzivocavoca

2. Yakha i-Booty Workout: Amandla nama-Pilates

Uhlelo lufaka izingxenye ezimbili. Engxenyeni yokuqala ungathola izivivinyo zamandla zakudala zamathanga nezinqe ngenani elincane lokuphindaphinda. UKelly usebenzisa ama-dumbbells kusuka ku-2 kuye ku-4 kg. Engxenyeni yesibili - izivivinyo zamaPilates ku-Mat ngaphandle kwemishini.

Power umzimba (Imizuliswano emi-3: 10, 8, no 6 ukuphindaphinda): Ama-squats, ama-Deadlifts, i-Curtsy Lunge + Ukukhuphuka Kwomlenze Ohlangothini, Ama-Thrusts, Ama-Reverse Lunges

Exercises on iMat ngaphandle imishini: Ama-Pilates Reverse Leg Lifts + Pulses, Ngaphakathi Komlenze Uphakamisa + Ama-Pulses, i-Bridge + Hold.

3. Ama-squats kanye ne-Deadlifts: I-Lower Body Workout

Ukuqeqeshwa kufaka izinhlobo ezimbili zokuzivocavoca:Isikweleti) futhi deadlift (Ama-Deadlifts), kanye nokulungiswa kwazo. Ifomethi yohlelo: ukuzivocavoca imizuzwana engu-45, ukuphumula kwemizuzwana engu-15, amasethi ama-2.

Exercises: Ama-squats, Deadlifts, Squat Taps, Deadlift to Lunge, Squat + Side Leg Raise, Deadlift Kickouts, Ski Squat Inside Thigh Raise, Deadlift - Toes In, Sumo Squats, Deadlift - Toes Out Inkonyane Phakamisa Side Squat, Wide Deadlift.

4. Ekhaya Butt kanye Nethanga Workout

Ukuqeqeshwa kubanjwe ngefomethi ye: imizuzwana engu-45 yenza ukuphumula kwemizuzwana eyi-15. Ukuzivocavoca phinda ama-supersethi emathangeni ama-2. Umthelela ophansi wohlelo, ukuqeqeshwa kukaKelly ngaphandle kwezicathulo zokugijima.

Ukuzivocavoca: Umlenze owodwa Deadlift, 3 Way Lunge, Squat Hold & Rock, Curtsy Calf Raise, Weighted Squat Hops, Wide squat + Side Leg Lift, Pistol Assisted, Deadlift + Kickout & Lift, Reverse Leg Lifts + Pulses through the break Backbow Pulses, Marching Ibhuloho + Kick.

5.Ukugcina kwe-Butt neThabout Workout Yabantu Ababhoreka Kalula

Ukuzivocavoca okuhlukahlukene kakhulu kwemilenze nezinqe, okubandakanya imizuliswano engu-6 yokuzivocavoca okungu-6 kumjikelezo ngamunye. Uzokwenza ukuphindaphinda okungu-10 kokuvivinya ngakunye, ngakho-ke isisindo sama-dumbbell singathatha okuningi (UKelly usebenzisa u-5-10 kg). Futhi uzothola izivivinyo eziningana ze-plyometric.

Exercises: Ama-squat ayisisekelo, ama-Deadlifts, i-Lunge Squats eguqukayo, ama-Jump squats, ama-Reverse Lifts + ama-Pulses, ama-Side Leg Lifts, ama-Wide / Sumo squats, ama-Deadlift - izinzwane, ama-Curtsy Lunges, ama-Lateral Jumps, i-Bridge, i-Front Leg Lifts, i-Stagger squat, i-Deadlift - izinzwane Out, Double Pulse Lunges Power Skip, Pilates Side Umlenze Uphakamisa, Phansi Inja Phakamisa, Ama-Ski squats, Deadlifts - Wide Stance, Side Lunges, Pop Squats, Back Bow, Sumo Squat + Kick.

6. I-Brutal Butt neThabout Workout

Kulokhu kuvivinya umzimba ongezansi uzodinga isihlalo noma isinyathelo esiphezulu. Uzokwenza ukuphindaphinda okungu-8 kokuvivinya ngakunye. Uzothola imizuliswano engu-4 ukuzivocavoca umjikelezo ngamunye, kuphindwe ngamaqoqo ama-2. UKelly usebenzisa izinsimbi ezisuka ku-2 kuye ku-3.5 kg.

Ukuzivocavoca: Izikwele, Iyashintshana Isinyathelo Ama-Up, ama-Stand Up / ama-Pistol / I-Pistol Squat, Ukushintshana Kwemilenze Eminye Eyodwa, i-Squat + Reverse Lunge, Side Step Up, Deadlifts, Clean & Press.

7. Amandla Omzimba We-Lower Dumbbell Workout

Ukuqeqesha kufaka phakathi izivivinyo zakudala eziyi-9 zemilenze nezinqe zokuphindaphinda okungu-10 kokuvivinya ngakunye.

Exercises: Isikwele semilenze eyodwa, i-Deadlift, i-Side Lunge, i-Push, i-Pull, i-squat, i-Calf Raise, i-Lunge eshintshanayo, i-Step Ups, i-Bulgarian Split Squat, i-Sumo Squat.

8. Emandleni Asemakhaya nasePilates Butt kanye Nasemsebenzini Wethanga

Kulolu hlelo lwemilenze nezinqe uzothola izivivinyo ezinamandla ezi-5 ngama-dumbbells nama-5 ama-Pilates. Ukuzivocavoca kwenziwa ngama-supersets. UKelly usebenzisa izinsimbi ezisuka ku-3.5 kuye ku-5 kg

Ukuzivocavoca: I-Side Squat ene-Curtsy, i-Side Leg Lifts, i-Squat, i-Single Leg Bridge Reverse Lunge Pistol, i-Inside Leg Lift, i-Deadlift, i-Reverse Leg Lifts, i-Step Through Lunge, i-Back Bow.

9. Amandla Omzimba Ophansi weMisa

Ukuqeqeshwa kwamandla emisipha yomlenze nezinqe. Kufaka phakathi amasethi ama-3 wokuphindaphinda okungu-8 kokuvivinya ngakunye.

Ukuzivocavoca: Ukufa okubulalayo, Ukuphakamisa Umlenze, AmaLunges Ohlangothi, Ukuphakama Komlenze Wangaphakathi, Izikwele, Ukuphakama Kwethole, AmaLunges Oshintshanayo / AmaLambu Eqa (One Set Max).

Amandla Omzimba Aphansi weMisa - Ukusebenza Kwasekhaya Okugcina Kwezomzimba Ophansi

10. Ukuzivocavoca Okuhle Kwezinqa Kokwakha Amathanga E-Booty neTone

Kulokhu kuvivinya umzimba ongezansi uzodinga ipulatifomu yokunyusa. Uzothola imizuliswano engu-5 yokuzivocavoca, ephindaphindwa emathangeni ama-2. Ukuvivinya ngakunye kwenziwa izikhathi eziyishumi.

UkuzivocavocaAma-Ski squats, ama-Curtsy Lunges, ama-Deadlifts, ama-Jump squats, ama-Alternating Clean & Press, ama-Reverse Lunges, ama-Step Ups, ama-Side Step Ups, amabhuloho, umlenze uphakamisa ukuguqa ngamadolo.

11. Umzimba Ophansi: Ukuzivocavoca Izinqe Namathanga

Lokhu kuqeqeshwa kwamandla kwamathanga nezinqe kufaka phakathi izivivinyo ezi-7 eziphindaphindwe ngamasethi ama-2. Ukuvivinya ngakunye kwenziwa izikhathi eziyishumi.

Exercises: Ama-lumges, ama-Deadlifts, ama-squats, ama-Side Lunges, iNkonyane iphakama, i-Leg Ukuphakama, i-Bridge.

12. I-Brutal Butt & Thigh Workout - Yilahle Njengesikwele!

Ukujima kuhlanganisa imizuliswano emi-5 yokuzivocavoca okungu-2, okuphindaphindwe emathangeni ama-2. Ukuvivinya ngakunye kwenziwa izikhathi eziyishumi. Ngokuyinhloko ulinde ama-squats, ama-deadlifts namaphaphu. UKelly usebenzisa ama-dumbbells angu-10-5 kg.

Exercises: Izikwele Zendabuko, Ukufa, Izikwele Ze-Ski, Izinzwane Zokubulala ngaphakathi, Ama-Sumo squats, Izinzwane ezibulalayo ngaphandle, ama-Curtsy Lunges, ama-Side Lunges, ama-Jump squats, ama-Lateral Jumps.

13. I-Ultimate Butt neThabout Workout yeRound Lifted Butt

Kulokhu kuvivinya umzimba kufaka phakathi izivivinyo zakudala zezinqe, hhayi kuphela ngama-dumbbells, kepha phansi. Kokuzivocavoca okukodwa uzodinga ibhentshi noma isihlalo.

Ukuzivocavoca: Ukubulawa kwabantu, Izikwele, Kettlebell Jika, Isisindo Isinyathelo Phezulu, Kneeling Leg Iyaphakama, Double I-dip reverse Amalenge, Clean futhi Cindezela, Curtsy Lunge, Jump Squats.

14. Isinqe kanye Nethanga Ukuzivocavoca kwe-Butt Enkulu

Ukuzivocavoca okufushane kwama-glutes. Kufaka amaqembu ama-5 wokuzivocavoca okungu-2 eqenjini ngalinye. Uzokwenza ukuphindaphinda okungu-10 kokuvivinya ngakunye, ama-dumbbells wesisindo, ungathatha okuningi.

Exercises: Ukubulawa, Ama-squats, Ukubuyela emuva kwamaLunge ama-Long, ama-Ski squats, ama-Sumo squats, ukuwela ama-Lunges, i-Squat Jumps, i-Power Skips, i-Prone Bent Leg Khuphula ama-Pulses, ama-Bridge.

15. Ukuzivocavoca kwe-Lower Body Toning

Kulokhu kuqeqeshwa kwesisindo kwamathanga nezinqe kufanele wenze amaqembu ama-5 wokuzivocavoca. Ukuqeqeshwa yi-TABATA: ukuzivocavoca imizuzwana engama-20, ukuphumula imizuzwana eyi-10, izindlela ezi-8 zomsebenzi ngamunye. Ukuzivocavoca okukodwa (Ngokuhamba kwesikhathi Amahops) - plyometric.

Ukuzivocavoca: Izikwele, Ukubulawa kwabantu, Ngokuhamba kwesikhathi Uhobhane, Iyashintshana Amalenge, Ama-Flutterkick, Inkonyane Iphakamisa, Ama-Sumo Squats, ama-Russian Twists, ama-Crossover Lunges, i-Back Bows.

Bona futhi:

Ukwenza ithoni nokwandisa imisipha, Imilenze nama-glutes, Ngezisindo, ukuqeqeshwa kwamandla

shiya impendulo