Ukuzivocavoca kwemilenze okuphumelela kakhulu okungama-50 ekhaya + uhlelo lokuzivocavoca oluqediwe

Ufuna ukunciphisa umzimba ezinqulwini, qinisa izinqe futhi ulahle i-cellulite, akuhleleli ukuya ejimini noma ekuqeqesheni iqembu? Sikunikeza ukukhethwa okuhle kokuzivocavoca okusebenzayo kwemilenze ekhaya, okuzokusiza ukuthi ushise amanoni futhi ukhohlwe ngezindawo ezinenkinga.

Ekuqeqeshweni udinga imishini emincane nesikhathi esincane, nokuvivinya umzimba okuningi okulungele noma yiliphi izinga loqeqesho. Ukuzivocavoca okwethulwayo kuzokusiza ekuqiniseni imisipha yemilenze nezinqe. Lo mbhalo uphinde wanikeza ngohlelo olunzima lokuzivocavoca olungaguqulwa ngamakhono abo.

Imithetho yokusebenza kokuvivinya imilenze

  1. Uma ufuna ukunciphisa isisindo emilenzeni, khona-ke isethi yokuzivocavoca ekhaya kufanele ifake: Ukuzivocavoca kwe-cardio kokushisa amafutha, ukuzivocavoca ngama-dumbbells ukukhipha umzimba ngaphandle kwezisindo zemisipha emide emincane. Uma ufuna ukwandisa imisipha, kwanele ukwenza kuphela amandla okuzivocavoca ngama-dumbbells ngezisindo ezisindayo.
  2. Yenza isethi yokuzivocavoca imilenze amahlandla ama-2 ngesonto imizuzu engama-30-60. Ukwehlisa isisindo emilenzeni qiniseka ukuthi uhlanganisa izivivinyo ze-cardio nokuvivinya umzimba kwethoni yemisipha. Uma ungenaso isisindo esiningi futhi udinga nje ukuqinisa amathanga nezinqe, i-cardio ayidingekile.
  3. Uzokwazi ukunciphisa isisindo emilenzeni uma behlangabezana nokushoda kwekhalori, lapho umzimba uthola ukudla okuncane kunalokho ongakusebenzisa ngamandla. Ngakho-ke, ngaphandle kokudla awukwazi ukwenza, uma ufuna ukufeza imiphumela oyifunayo. Futhi ukunciphisa umzimba ukubona i-athikili emayelana nokudla.
  4. Uma unenkinga ngamalunga namathambo e-varicose, gwema ukweqa, imiphunga nezikwele. Uma noma yikuphi ukuvivinya umzimba kukukhathaza, kungcono ukubakhipha ekuqeqesheni.
  5. Uma ungenawo ama-dumbbells, ungaqeqesha ngaphandle kwawo noma usebenzise ama-dumbbells esikhundleni samabhodlela epulasitiki agcwele amanzi noma isihlabathi. Kepha ngokuzivocavoca okunethezeka, kungcono ukuthenga i-dumbbell.
  6. Amathuluzi angeziwe asebenza kakhulu emisipha yemilenze nezinqe ibhande lokuqina lokuqina. Ukwenza ubunzima bokuzivocavoca nakho kungasebenzisa izisindo zamaqakala noma ibhande lokunwebeka.
  7. Ngesikhathi sokubulawa kwama-squats nemiphunga, gcina amadolo ngaphandle kwamasokisi, umgogodla wakhe wawuqondile, iqolo elingezansi aligobeki futhi aligobekile.
  8. Ngaphambi kokwenza izivivinyo zomlenze kuzokwenza ukuqeqeshwa okufishane kwemizuzu engu-5 nangemva kokuzivocavoca - ukunweba imisipha.
  9. Khumbula ukuthi umzimba ulahlekelwa isisindo sonke, hhayi ezindaweni ezinenkinga ngayinye. Kepha unganikeza umfutho owengeziwe emzimbeni ekushiseni amafutha endaweni oyifunayo, uma wenza isikhawu sokuzivocavoca umzimba bese wenza izivivinyo eziningi endaweni okuqondiswe kuyo.
  10. Ukwenza ubunzima bokuzivocavoca kwemilenze, sebenzisa umthetho oshisekayo wokuzivocavoca. Kuyafaneleka kumaphaphu, ama-squats, kanye nokuguquka okuhlukahlukene nokuphakama kwemilenze:

Bona futhi:

  • Izicathulo eziphezulu ezingama-20 zabesifazane zokuqina
  • Izicathulo ezihamba phambili zabesifazane ezingama-20 ezihamba phambili

Ukuzivocavoca kwe-Dumbbell

Isisindo sama-dumbbells sincike kakhulu kumphumela wokusebenza kwakho. Uma ufuna ukunciphisa umzimba, kungenzeka ukuqeqesha ngaphandle kwama-dumbbells, kepha ukukhula nokukhula kwethambo le-dumbbells kuyadingeka ngokuphelele. Imisipha yemilenze nezinqe zidinga isisindo esiningi. Okokuqala, ungathenga i-dumbbell egoqekayo engu-10 kg futhi uguqule umthwalo.

  • Uma ufuna ukunciphisa inani lemilenze, shisa amanoni nezicubu zethoni ngethoni elula, bese uhlanganisa ukuzivocavoca umzimba nokuzivocavoca ngamandla ngesisindo esincane (3-8 kg).
  • Uma ungafuni nje ukudonsa uphume up futhi wandise imisipha, wenza kuphela izivivinyo zamandla ngama-dumbbells, nangesisindo esithe xaxa (10+ kg).
  • Uma uphikisana, ufuna ukunciphisa isisindo futhi unalolu hlobo lokuma ukuthi noma yikuphi ukuzivocavoca kwemisipha kuza ngethoni futhi kukhuphuke ngosayizi, gxila ekuzivocavoca nge-cardio nasekuzivocavoca umzimba ngaphandle kwezisindo.

Ungawakhetha kanjani ama-DUMBBELLS: amathiphu namanani

 

Ukuzivocavoca kweCardio kwemilenze yokwehlisa isisindo

Ukuzivocavoca imilenze kweCardio kuzokusiza ukuthi ushise ama-calories amaningi, kwandise ukujikeleza kwegazi ezindaweni eziyinkinga futhi ususe amafutha ethanga. Thatha izivivinyo ze-cardio cishe imizuzu eyi-15-20 ingqikithi yemizuzu engama-45. Izimpawu zokuzivocavoca ezimelelwe imilenze ekhaya zihlelwe ngokwanda kobunzima.

Ngama-gifs endatshana ngiyabonga iziteshi ze-youtube: mfit, feedmovelove, Live Fit Girl, Jessica Valant Pilates, Linda Wooldridge, FitnessType, Puzzle Fit LLC, Christina Carlyle.

1. Kick phambili nasemuva

2. kuzuba Lateral

3. I-lateral plyometric lunge

4. Ngena esikhungweni esibanzi

5. Ukugxuma ngentambo ngokuphakamisa imilenze

6. Izikwele ngokugxuma

7. AmaSumo squats ngokugxuma

8. Eqa ama-degree angu-180

9. Amaphaphu agxumayo

10. Inkanyezi egxumayo

Bona futhi:

  • Izimpukane ezizalanisa izingalo nemilenze: ukubuyekeza izivivinyo + izinketho eziyi-10
  • Squat ukweqa nge: izici kanye namasu

Ukuzivocavoca kwemilenze ngama-dumbbells

Ukuzivocavoca imilenze ngama-dumbbells kuzokusiza ukukhipha imisipha yakho, uqinise ama-glutes, futhi ulahle ukuxegiselwa engxenyeni engezansi yomzimba. Ukuzivocavoca uzodinga ama-dumbbells, ukukhetha isisindo ukuze uvumelane nezici zakho. Ama-dumbbells angashintshwa ngamabhodlela amanzi.

Abaqalayo bangasebenzisa ama-dumbbells I-2-3 kg, onolwazi oluningi olubhekene 5+ kg. Ukuvivinya ngakunye kwemilenze, yenza ukuphindaphinda okungu-15-20 (ngethoni yemisipha elula) noma ukuphindaphinda okungu-10-15 emlenzeni ngamunye ngezisindo ezisindayo (zokukhula kwemisipha 10+ kg).

1. Isikwele esinama-dumbbells

2. Isikwele esinamasokisi okuqwala

3. Ukubulawa kwabantu

4. Lunge endaweni

5.Lunge langemuva

6. Amalunge edlule

7. Phindela emuva esikhungweni esiphansi

8. Amalenge phambili

9. Sumo squat nge dumbbell

I-lunge yaseBulgaria ene-dumbbell

10. Ukuphakamisa umlenze nge-dumbbell

Ukuzivocavoca umlenze kumile

Lezi zivivinyo zomlenze ekhaya zizokusiza ukuthi wandise imisipha futhi usebenze ezindaweni eziyinkinga zomzimba ongezansi. Kumakilasi awudingi okokusebenza okwengeziwe, isihlalo esiphakeme noma enye ifenisha etholakalayo.

Uma ufuna ukwenza lokhu kuzivivinya imilenze, ungasebenzisa ama-dumbbells noma izinsimbi zamaqakala. Yenza umsebenzi ngamunye we-15-20 reps, ungajwayeza futhi ukudonsa ukwenziwa.

Ukuhlaselwa: kungani sidinga izinketho ezingama- + 20

1. Amaphaphu ahlukanisiwe

2. I-lunge yaseBulgaria

3. Amalenge kumbuthano

4. Ukubulawa kwabantu ngomlenze owodwa

5. Ukuphakamisa umlenze eceleni

6. Phakamisa umlenze uye phambili

7. Ukubuyisa imilenze emuva

8. Ukuphakamisa esihlalweni + ukuthunjwa komlenze ohlangothini

9. squats on izinzwane (izinyawo ndawonye)

10. Isikwele esinomlenze ophakanyisiwe

11. Ukusukuma esihlalweni

12. Ukudonsa ama-plie-squats ezinzwaneni

13. Ukuphakamisa okunye ngamasokisi

14. IGarland

15. Ukuhamba ngamaphaphu aya phambili

Ukuzivocavoca kwemilenze phansi

Ukuzivocavoca kwemilenze phansi akusebenzi nje kuphela ekususeni izindawo ezinenkinga, kepha futhi kuphephile kulabo abanezinkinga ngamajoyinti nemithambo ye-varicose. Ukuzivocavoca okunjalo kuningi imnene futhi ilungele ngisho nabaqalayo.

Phinda izivivinyo eziphindwe izikhathi eziyi-15-25 zingasebenzisa izisindo zemilenze nokuzivocavoca umzimba ukukhulisa umthwalo.

1. Phakamisa umlenze eceleni kwamadolo ami

2. Ukuphakanyiswa komlenze ohlangothini lweplanga

3. Ukuphakamisa umlenze kulele ngohlangothi lwakho

4. Ukuletha isinqe silele ngohlangothi

5. Phakamisa imilenze uye emathangeni angaphakathi

6. Phakamisa imilenze ngokulingana phansi

7. Igobongo

8. Izinyawo zokuthumba ohlangothini zilele ngomhlane

9. Ukuphakanyiswa komlenze oseceleni kuzo zozine izinyawo

10. Ukuphakamisa imilenze ebhulohweni

11. Ukuphakamisa imilenze ulele ngesisu

12. Amalifti omlenze ebhulohweni

10. Max unyawo

11. Ukuphakanyiswa kwemilenze kuzo zozine izinyawo

12. Ukunyakaza okuyindilinga ngemuva

13. Isikhafu

Uma ukhathazeke kakhulu nge indawo yama-breeches noma amathanga angaphakathi, bese ubheka lezi zihloko:

  • Ukuzivocavoca okuphezulu okungu-30 kwamathanga angaphakathi
  • Ukuzivocavoca okuphezulu okungu-30 kwethanga elingaphandle

Uhlelo lokuzivocavoca lomlenze wabaqalayo noluthuthukile

Sikunikeza amasethi wokuzivocavoca okwenziwe ngomumo ngemilenze ekhaya ongayisebenzisela ukuqeqeshwa noma ukuguqula amakhono abo. Ukuqeqesha kuhilela Izinkomba ze-4: ukuzivocavoca kwe-cardio, ukuzivocavoca kwemilenze ngama-dumbbells, ukuvivinya imilenze ngaphandle kwezisindo, ukuvivinya imilenze phansi.

Phakathi kwemibuthano nokujikeleza imizuzwana engu-30-60 yokuphumula. Okunye phakathi kokuzivocavoca akucatshangwa (kuphela kumjikelezo we-cardio), kepha ungenza izitobhi zokucela amasekhondi ayi-10-15.

Uhlelo lokuzivocavoca lwabaqalayo: inketho 1

  • I-Round 1 (3 emathangeni): Ngena esikweleni esikhulu, Ngena epulangwe ngokukhulisa imilenze, Kick phambili, emuva, emaceleni we-Plyometric lunge (ukuzivocavoca ngakunye okwenziwe imizuzwana engama-30 phakathi kokuzivocavoca nokuphumula kwemizuzwana engama-30).
  • I-Round 2 (Imizuliswano emi-2): Izikwele ezinama-dumbbells, ama-Lunges phambili, i-deadlift, i-Side lunge (ukuzivocavoca ngalunye kwenziwa ukuphindaphinda okungu-10-15).
  • I-Round 3 (Imizuliswano emi-2): Izikwele ezinzwaneni (izinyawo ndawonye), isibopho saseBulgaria, umlenze Phakamisela eceleni, Udonsa ama-plie-squats ezinzwaneni (umsebenzi ngamunye wenziwa nge-10-20 reps).
  • I-Round 4 (Umlenze owodwa): umlenze Phakamisa uye ohlangothini ngamadolo, uletha amathanga ohlangothini olulele uShell, umlenze uphakamisa ibhuloho, ukunyakaza okuyisiyingi ngemuva (ukuzivocavoca ngalunye kwenziwa ukuphindaphinda okungu-10-15).

Uhlelo lokuzivocavoca lwabaqalayo: inketho 2

  • I-Round 1 (3 emathangeni): Ukugxuma okwalandela, Isikwele sigxuma ngokuGxuma ku-strap ngokuphakamisa imilenze, I-Plyometric lateral lunge (ukuzivocavoca ngakunye okwenziwe imizuzwana engama-30 phakathi kokuzivocavoca nokuphumula kwemizuzwana engama-30).
  • I-Round 2 (umjikelezo 2): I-Sumo squat ene-dumbbell, i-Lunge endaweni, yenza ama-Lifts omlenze nge-dumbbell back Lunges (ukuzivocavoca ngalunye kwenziwa ukuphindaphinda okungu-10-15).
  • I-Round 3 (umjikelezo 2): izibani ezibulalayo emlenzeni owodwa, zikhuphuka esihlalweni, Ziphakamisa imilenze ziye phambili, Ngenye indlela ziphakamisa amasokisi (umsebenzi ngamunye wenziwa nge-10-20 reps).
  • I-Round 4 (Umlenze owodwa): umlenze Phakamisa uhlangothi-ulele Side umlenze uphakamise ezandleni nasemadolweni, uphakamise imilenze uye ebhulohweni, jika umlenze Isikele (ukuzivocavoca ngalunye kwenziwa ukuphindaphinda okungu-10-15).

Uhlelo lokuzivocavoca lokuthuthukile: inketho 1

  • I-Round 1 (3 emathangeni): Ukuqaqa ama-degree angama-180, ukweqa kweLateral, ukugxuma kwe-Squat ngama-Jumping lunges (ukuzivocavoca ngakunye kwenziwa imizuzwana engama-40 phakathi kokuzivocavoca nokuphumula kwemizuzwana engama-20)
  • I-Round 2 (2 emathangeni): Isikwele esinembongolo siphakamisa, phambili amaLunges, i-deadlift, uLunge ubuyele endaweni ephansi (ukuzivocavoca ngalunye okwenzelwe ukuphindaphinda okungu-15-20).
  • I-Round 3 (umjikelezo 2): Amaphaphu adonsa, Imilenze yokuthunjwa emuva, Ukuhamba phambili amaphaphu, Izikwele eziphakanyiswe umlenze (ukuzivocavoca ngalunye kwenziwa ama-reps ayi-15-25).
  • I-Round 4 (Umlenze owodwa): umlenze Phakamisa ithanga langaphakathi, Izinyawo zokuthwebula ziye ohlangothini zilele ngomhlane, ziphakamise imilenze ngenkathi zilele esiswini umlenze Phakamisa kuzo zozine, ukunyakaza okuyisiyingi ngemuva (ukuzivocavoca ngalunye kwenziwa ama-reps ayi-20-25).

Uhlelo lokuzivocavoca lokuthuthukile: inketho 2

  • I-Round 1 (3 emathangeni): ISumo-squat ngokugxuma Kick phambili, emuva, Gxumela esikweleni esikhulu, Inkanyezi yokugxuma (ukuzivocavoca ngakunye kwenziwa imizuzwana engama-40 phakathi kokuzivocavoca nokuphumula kwemizuzwana engama-20).
  • I-Round 2 (Imizuliswano emi-2): Izikwele ezinesisindo samahhala, amaLunges emuva, ama-Sumo-squats ane-dumbbell, umlenze uphakamisa nge-dumbbell (ukuzivocavoca ngalunye okwenzelwe ukuphindaphinda okungu-15-20).
  • I-Round 3 (umjikelezo 2): Ukuhlaselwa kumbuthano, Garland, Khuphuka esihlalweni + imilenze echazayo ohlangothini, Ukudonsa ama-plie-squats ezinzwaneni (ukuzivocavoca ngalunye kwenziwa ama-reps ayi-15-25).
  • I-Round 4 (Umlenze owodwa): umlenze Phakamisa ohlangothini lwepulangwe, umlenze Phakamisa ngokufana phansi, umlenze wokujija, isikele, ukuphakamisa imilenze ngenkathi ulele esiswini (ukuzivocavoca ngalunye kwenziwa ama-reps ayi-20-25).

Amavidiyo ama-5 anezilingo zemilenze ekhaya

Uma uthanda ukuba ne- ukulungela ukusebenza kwevidiyo, sikunikeza ezinye izivivinyo ezithandwayo zezinyawo zabaqeqeshi abathandwa kakhulu.

Bona futhi:

  • Ukuqeqeshwa kwamandla okuphezulu okungu-15 ngama-dumbbells emilenzeni nasezinqeni ezivela kuFitnessBlender
  • Ividiyo ephezulu engu-18 evela kuNicole Steen: yamathanga nezinqe kanye nokwehlisa isisindo
  • Amavidiyo aphezulu angama-20 wamathanga nezinqe ngaphandle kwamaphaphu, izigaxa nokugxuma

1. Iqoqo lokuzivocavoca ngomlenze omncane

Iqoqo lokuzivocavoca kwemilenze emincane.

2. Ukuzivocavoca imilenze ngaphandle kwemishini

3. Ukuqeqeshwa kwamandla emilenzeni enezimbumbulu

Ukuzivocavoca ngomthelela omncane kwemilenze emincane

5. Ukuqeqeshwa kwesikhawu semilenze

Futhi qiniseka ukubona ividiyo yethu ekhethiwe:

Ukwehlisa isisindo, Ukwenza ithoni nokwandisa imisipha, Imilenze nezinqe

shiya impendulo