Uyathanda ukwenza ezemidlalo ekhaya? Noma ingabe uyathanda ukugcwalisa izivivinyo zokuzivocavoca ngohlelo olukhethekile ekhaya? Uma uthanda ukuba sesimweni esihle noma uqala ukuzilolongela ezemidlalo, sizokukhombisa izivivinyo zemilenze ezingcono kakhulu ongazenza usekhaya.
Sinikezele izindatshana zethu ezimbalwa ekunakekeleni komuntu siqu, nge izivivinyo ongayenza usekhaya, njengalezo ze qinisa indawo yesifubakanjani hlala kahle ekhaya, ukwandisa biceps noma nge yenza i-crossfit ngaphandle kokuya ejimini. Uma uthanda ukuchitha isikhathi esiningi unakekela izingxenye ezithile zomzimba njengemilenze, ungaphuthelwa yilokhu isimiso samasonto onke, ukucula ekhaya, ejimini yakho noma ngaphandle.
Amakati
Ingenye yezivivinyo zenkanyezi, eyenzelwe ihlanganiswe ezinhlelweni eziningi zezemidlalo. Kwenziwa ukuma, ukuthatha ukuma okuqondile, ngaphandle kokugoba umhlane kanye nekhanda liqondile. Kufanele wenze lo msebenzi kahle kakhulu, ugcine ibhalansi yakho futhi ngaphandle kokuvumela amadolo akho alimale.
- Beka imilenze yakho ngobubanzi be-hip ngokuhlukana. Zehlise, ubeke izinqe zakho ngaphandle futhi ngaphandle kokuphakamisa izinyawo zakho phansi. Izinqulu kufanele zigobe futhi amadolo akufanele agobe ngaphezu kuka-90°.
- Bamba lesi sikhundla ukuze Imizuzwana engu-20 aphinde avuke kancane. Bese ubuyela ku-squat. kungenziwa Izivivinyo ezi-3, nokuphumula kwemizuzwana engama-30. Kufanele wenze izimpinda eziyi-12.
Izikwele ezigxumayo
Lawa ma-squats enziwa ngendlela efanayo neyangaphambilini. Ngendlela efanayo, sizokwehla siguqe ngamadolo, kodwa esikhundleni sokukhuphuka ngobumnene, sizothatha igxathu.
- Bese sibuyela phansi futhi senze okunye ukugxuma. Singenza ukugxuma oku-3 ngokulandelana, siphumule imizuzwana eyi-10 bese siqala futhi. Sizokwenza 12 series.
ama-squats e-isometric
Lawa ma-squats ayenziwe ngodonga. Kufanele uthathe uhlobo lwe-squat noma uhlale ufulathele odongeni. Kuzovela ukuthi uhlezi esihlalweni esingabonakali.
- Yelula izingalo zakho futhi ubambe lesi sikhundla isikhathi eside ngangokunokwenzeka. Buyela endaweni yokuma bese uphinda umsebenzi. Senza izikhathi ezingu-10.
ama-squats aseBulgaria
Ungawenza lo msebenzi ngosizo lwesihlalo noma emaphethelweni ombhede. Sizozisiza ngesisindo somzimba wethu ukuze imisipha isebenze kahle.
- Sizobeka imihlane yethu entweni futhi sizophakamisa umlenze owodwa kulelo drawer. Gxilisa umzimba wakho phansi ku-squat evamile, ugobe idolo futhi ugcine ibhalansi yakho.
- Lapho ithanga lomlenze lihambisana nomhlaba lapho kufanele ume, kuyilapho omunye umlenze uhlala phezu kwento.
- Khuphuka ngaphandle kokuphakamisa isithende onaso phansi futhi Buyela emuva endaweni yokuqala. Ingabe Uchungechunge olu-4 emlenzeni ngamunye ngokuphindaphinda okungu-10.
Ukuhamba ngamagxathu kanye nemilenze eshintshanayo
Okunye kokuzivocavoca ukugcina umzimba wakho ophansi uqinile. Isikhundla okufanele sithathwe ukuhlala phansi, izandla zibekwe okhalweni.
- Letha umlenze owodwa phambili, phakamisa umzimba wakho phezulu, futhi uthathe elinye igxathu ngomunye umlenze, ungaphakamisi ngaphezu kwama-degree angama-90.
Iqinisa ngempumelelo amathanga nemilenze. Sizokwenza uchungechunge olubili ngokuphindaphinda okuyishumi nane.
Ugibela isitebhisi noma ibhokisi
Ukuma nomzimba nomhlane uqondile sizogibela isitebhisi noma ebhokisini. Izandla zingabekwa endaweni eqondile nangaphambi komzimba noma zibeke izandla zibambe izinhlangothi ze-hip. Intando Ukuphinda okungu-12 ngomlenze ngamunye, nochungechunge olu-3.
Ama-Burpe
Lo msebenzi ulungele ukwenza i- imisipha yomlenze, izinqe namaquadriceps. Kulula ukwenza, kodwa kudinga amandla amaningi omzimba.
- Siyachofoza, izithende zigobe zibheke phezulu. Izandla kumele ngabe zihlezi phansi.
- Kufanele wenze umnyakazo osheshayo, lapho sizobeka imilenze emuva bese sibuyela endaweni yokuqala. Ekugcineni sizosukuma, sime sibheke phezulu futhi sibeke izingalo ophahleni. Sibuyela endaweni yokuqala bese siphinda. Senza uchungechunge olu-5 lokuphindaphinda oku-3.
ibhuloho phansi
Lo msebenzi wenziwa ulele ngomhlane wakho, imilenze yakho igobile futhi izingalo zakho zelulelwe nhlangothi zombili zomzimba wakho. Siphakamisa i-hip, imilenze yenza ibhuloho futhi ihlale inganyakazi imizuzwana engu-20. Senza izivivinyo ezi-3 ngochungechunge olu-4.
I-Hips Thrust (izandiso ze-hip)
Le Hip Thrust nayo iyenziwa elele ebheke phezulu Sinqamula izingalo zethu phezu kwamahlombe ethu noma sizilule nomzimba.
- siguqe ngamadolo futhi sibeka izinzwane zivuleke kancane emaceleni ukuze zenze isenzo esiningi ezinqeni.
- Siphakamisa i-hip, sicindezela i-gluteus futhi sicindezela isisu ngaphakathi. Bese sehlela endaweni yokuqala. Lo msebenzi ungaba yinkimbinkimbi ngokwenza ukunyakaza emlenzeni owodwa, ukubeka indawo ye-scapular ukuphakama noma ukujoyina izinyawo zezinyawo.