Ngaba uyathanda ukwenza imidlalo ekhaya? Okanye ngaba uyathanda ukuncedisana nemithambo yemithambo ngenkqubo ekhethekileyo ekhaya? Ukuba uthanda ukuba sempilweni okanye uqala ukuziqhelanisa nomdlalo othile, siza kubonisa eyona mithambo yomlenze ingcono onokuyenza usekhaya.
Sizinikele amanqaku ethu amaninzi kukhathalelo lomntu, nge Imithambo onokuthi uyenze usekhaya, njengazo ze qinisa indawo yesifubakanjani hlala kakuhle ekhaya, ukwandisa i-biceps okanye nokuba ze yenza crossfit ngaphandle kokuya ejimini. Ukuba uthanda ukuchitha ixesha elininzi ukhathalela amalungu athile omzimba anje ngemilenze, ungaphoswa koku. Inkqubo yeveki, ukwenza ekhaya, kwindawo yakho yokuzivocavoca okanye ngaphandle.
Izikwere
Ngomnye wemithambo yeenkwenkwezi, eyenzelwe zidityaniswe kwiinkqubo ezininzi zemidlalo. Yenziwa ukuma, ukwamkela ukuma okuthe tye, ngaphandle kokugoba umva kunye nentloko emile. Kufuneka wenze lo msebenzi kakuhle kakhulu, ugcine ibhalansi yakho kwaye ngaphandle kokuvumela ukuba amadolo akho enzekala.
- Beka imilenze yakho ububanzi be-hip ngaphandle. Zithobe phantsi, ubeke iimpundu zakho ngaphandle kwaye ngaphandle kokuphakamisa iinyawo zakho emhlabeni. Izinqe kufuneka ziguqulwe kwaye amadolo akufanele aguqe ngaphaya kwe-90 °.
- Yibambe le ndawo Imizuzwana ye20 kwaye ngokukhawuleza uphakame kwakhona. Emva koko ubuyele kwi-squat. inokwenziwa 3 imithambo, kunye 30 ukuphumla okwesibini. Kufuneka wenze uphindaphindo lwe-12.
Xhuma squats
Ezi squats zenziwa ngendlela efanayo nangaphambili. Kwangokunjalo, siya kuhla siguqe ngamadolo, kodwa endaweni yokunyuka ngobunono. siza kuxhuma.
- Emva koko sibuyela ezantsi kwaye senze omnye umtsi. Singenza imitsi emi-3 ngokulandelelana, siphumle imizuzwana eyi-10 kwaye siqale kwakhona. Siza kwenza i-12 series.
i-isometric squats
Ezi squats zenziwe ngodonga. Kuya kufuneka uthathe uhlobo lwe-squat okanye uhlale ngomqolo wakho eludongeni. Kuya kubonakala ukuba uhleli kwisitulo esingabonakaliyo.
- Yolula iingalo zakho kwaye ubambe le ndawo ixesha elide njengoko unako. Buyela kwindawo yokuma kwaye uphinde umthambo. Senza ukuphindaphinda kwe-10.
i-squats yaseBulgaria
Unokwenza lo msebenzi ngoncedo lwesitulo okanye kumda webhedi. Siya kuzinceda ngobunzima bomzimba wethu ukwenzela ukuba izihlunu ziqhutywe kakuhle.
- Siza kubeka umqolo wethu kwinto kwaye siyakuphakamisa umlenze omnye kula drawer. Nxiba umzimba wakho phantsi kwi-squat eqhelekileyo, ukugoba idolo kwaye ugcine ibhalansi yakho.
- Xa ithanga lomlenze lihambelana nomhlaba kunini kufuneka uyeke, ngelixa omnye umlenze uhlala phezu kwento.
- Yenyuka ngaphandle kokuphakamisa isithende onaso emhlabeni kwaye Buyela kwindawo yokuqala. Ngaba Uluhlu lwe-4 kumlenze ngamnye kunye nokuphindaphinda kwe-10.
Ukuhamba umkhondo kunye nemilenze etshintshanayo
Enye imithambo yokugcina umzimba wakho ongezantsi uqinile. Isikhundla esithathwayo si Ukuchopha phantsi, izandla zibekwe esinqeni.
- Zisa umlenze omnye phambili, uphakamise umzimba wakho, kwaye uthathe enye intambo kunye nomnye umlenze, ungaphakamisi kakhulu ngaphezu kwama-90 degrees.
Iqinisa ngokufanelekileyo amathanga kunye nemilenze. Siza kwenza iiseti ezimbini ngokuphindaphinda ezilishumi elinesine.
Ukukhwela kwileli okanye kwibhokisi
Ukuma ngomzimba kunye nomqolo ngqo siya kukhwela kwinqwanqwa okanye kwibhokisi. Izandla zinokubekwa kwindawo ethe tye naphambi komzimba okanye zibeke izandla zibambe emacaleni e-hip. Intando Ukuphindaphinda kwe-12 ngomlenze ngamnye, kunye nochungechunge lwe-3.
Burpees
Lo msebenzi ulungele ukwenza i imisipha yomlenze, iimpundu kunye ne-quadriceps. Kulula ukwenza, kodwa kufuna amandla amaninzi omzimba.
- Siyagquma, kunye nezithende ezinesiqingatha zigobe phezulu. Izandla kufuneka ziphumle emhlabeni.
- Kufuneka wenze intshukumo ngokukhawuleza, apho siya kubeka imilenze ngasemva kwaye sibuyele kwindawo yokuqala. Ekugqibeleni siya kuphakama, sime nkqo kwaye sibeke iingalo ngasesilingini. Sibuyela kwindawo yokuqala kwaye siphinda. Senza 5 uthotho 3 uphindaphindo.
ibhulorho emhlabeni
Lo msebenzi wenziwa ulele ngomqolo wakho, imilenze yakho igobile kwaye iingalo zakho zolule macala omabini omzimba wakho. Siphakamisa i-hip, kunye nemilenze yenza ibhuloho kwaye ihlale ingashukumi imizuzwana engama-20. Senza imithambo emi-3 kunye nothotho olu-4.
I-Hips Thrust (izandiso zehip)
Le Hip Thrust nayo yenziwa elele ejonge phezulu Sinqumla iingalo zethu phezu kwamagxa ethu okanye sandise kunye nomzimba.
- sigoba amadolo ethu kwaye sibeka iinzwane zivuleke kancinane emacaleni ukwenza isenzo esingakumbi kwiimpundu.
- Siphakamisa i-hip, sicinezele i-gluteus kwaye sicinezele isisu ngaphakathi. Emva koko siyehla kwindawo yokuqala. Lo msebenzi unokuba nzima ngokwenza ukunyakaza emlenzeni omnye, ukubeka indawo ye-scapular ekuphakameni okanye ukudibanisa iinyawo zeenyawo.