Ngenxa yezizathu ezithile, izikhathi eziningi asikwazi sinikeze isikhathi sethu sokuya ejimini, kodwa zijwayeze ekhaya. Ukulandela a uhlelo lwezemidlalo lwamasonto onke, ungasebenzisa lolu chungechunge lokuzivocavoca ama-glutes, ngaphandle kokukhohlwa ukufudumala kwangaphambilini nolunye uchungechunge lokuzivocavoca ukuze qinisa umzimba ophezulu namalunga.
Ungakwazi yenza uhlelo lwakho lwamasonto onke futhi uqinise umzimba wonke ngochungechunge lwe 3 kuya ku-4 amahora ngeviki, lokho kuzoxhomeka ekhonweni nasemizamweni yakho. Sikunikeza uchungechunge lokuzivocavoca ukuze ukwazi ukukhetha futhi ukusebenzise esimisweni sakho. Ungakhohlwa ukuthi uneminye imisebenzi eminingi ongayiklama ngendlela othanda ngayo futhi esinikele ngayo kwezinye izihloko, njengezinkumbulo. izivivinyo emuva ukwenza ekhaya, izivivinyo imilenze, of pecho noma izinqubo ze uthole isisindo semisipha
Amakati
Ingenye eyaziwa kakhulu futhi lapho isetshenziswa kuwo wonke amakilasi ezemidlalo, ngoba ihlanganisa ukuqiniswa kwama-glutes, amathanga nemilenze. Lokhu kuvivinya umzimba kudala ukumelana futhi kungadalwa ngokuhlukile okunye, ngoba kungenziwa ngezisindo noma ngama-dumbbell ezingalweni.
- Ngimile, vula imilenze yakho ekuphakameni kwehlombe.
- guqa amadolo akho y yehla kancane, njalo umhlane wakho nentamo iqondile. Amathanga kufanele ahambisane nomzimba futhi ngaphandle kokugoba amadolo kakhulu, akufanele adlule umugqa ocatshangwayo wezihloko zezinyawo.
- Ngemuva buyela endaweni yokuqala kancane. Yenza izivivinyo eziyi-8 zochungechunge olu-3.
Amanye amagxathu
- Ngime no imilenze ihlukaniseke ngobubanzi be-hip, sizama ukunikeza a hamba noma gibela phambili ngawo wonke umlenze. Umhlane nentamo kumele kugcinwe kuqondile ngaso sonke isikhathi.
- Umlenze esiwuvivinyayo kufanele igobe phambili futhi omunye umlenze kufanele ugotshwe ngedolo kusekelwa phansi. Khumbula ukuthi idolo lomlenze wangaphambili akumele lidlule ubude bonyawo.
- Ngemuva Buyela emuva endaweni yokuqala. Lo msebenzi ungenziwa ube nzima kakhulu ngokusebenzisa izisindo noma ama-dumbbells ezandleni zakho. Siyadlala Ukuzivocavoca okungu-8 kochungechunge olu-3.
Side lunge
- Ngaphakathi simile, abanemihlane eqondile nezintamo.
- Sihambisa umlenze owodwa eceleni, ukuyishelela nje futhi ngaphandle kokuyiphakamisa (kumele yelulwe ngokugcwele). Omunye umlenze kufanele ugotshwe ngo-90 degrees.
- Sithatha umlenze esiwulule bese siphinda umsebenzi. Senza izivivinyo eziyi-8 ngomlenze ngamunye ngochungechunge olu-3.
I-Kettlebell Swing
Lo msebenzi usetshenziswa kabanzi ku-Crossfit, ilungele ukwenza kusebenze i-gluteus, i-biceps nendawo yesisu. Kwenziwa ngosizo lwe-kettlebell.
- Ukuze sikwenze, siyasukuma, ukuvula imilenze yakho ebangeni elikhulu phakathi kwamahlombe, Izinyawo kumele zikhombe ngaphandle.
- Sigoba amadolo ethu, sithatha isisindo esinaso phansi futhi siphakamisa phambi komzimba. Umhlane kufanele uqonde ngokuphelele, ubheke phambili futhi imilenze igobe kancane. Asikho isidingo sokugoba njenge-squat. Senza izivivinyo eziyi-8 ngochungechunge olu-3.
gluteal ibhuloho
- Lo msebenzi uphansi. Silala sibheke phezulu imilenze igobiles, izinyawo zihlezi phansi nezingalo zeluliwe emzimbeni.
- Siphakamisa i-pelvis ngokususa ama-glutes phansi. Kufanele ugcine umzimba wakho uqondane kahle (i-pelvis, amahlombe kanye nesiqu).
- Sibamba imizuzwana emibili futhi Sehlela ngobumnene endaweni yokuqala. Senza izivivinyo eziyi-8 zochungechunge olu-3.
ingcindezi ye-gluteal
- Phansi Sime sibheke phansi. Sibeka amadolo ethu, izindololwane nezingalo zethu phansi. Amadolo akho kufanele abe sezingeni le-hip futhi izindololwane zakho kufanele zibe emgqeni oqondile namahlombe akho.
- Siqinisa indawo yesisu kahle futhi sigcine umhlane nentamo iqonde kakhulu. Siphakamisa omunye wemilenze kuze kube yilapho idolo ligobile ekuphakameni kwe-hip.
- Sicindezela kahle indawo ye-gluteal imizuzwana emi-3 bese sehlela endaweni yokuqala. Senza izivivinyo eziyisi-8 emlenzeni ngamunye ngochungechunge olu-3.
Ukuphakamisa umlenze wangemuva
- Sigcina ukuma phansi futhi Sime sibheke phansi. Sibeka amadolo ethu, izindololwane nezingalo zethu phansi. Amadolo akho kufanele abe sezingeni le-hip futhi izindololwane zakho kufanele zibe emgqeni oqondile namahlombe akho.
- Siphakamisa imilenze eyodwa ekuphakameni kwe-hip futhi ngaphandle kokugoba idolo. Sigcina ukuma, sehle ngamasentimitha ambalwa bese siya phezulu. Senza lokhu kunyakaza okuncane imizuzwana engu-30.
- Siphinda ngomunye umlenze. Senza izivivinyo ezi-4 emlenzeni ngamunye ngochungechunge olu-3.
Ukuthunjwa kwe-side kick
- silala phansi emaceleni eceleni. Sigcina umhlane uqondile futhi sibeka ikhanda lethu engalweni yethu egobile.
- Siphakamisa umlenze mayelana nama-degree angama-70 cishe. Sizoqaphela ukuthi kufanele siye kuphi lapho sizwa ukufinyela kwe-gluteus.
- Ngemuva sibuyela endaweni yokuqala futhi siphinda umsebenzi.
- Siqala ukuvivinya umzimba futhi ngakolunye uhlangothi kanye nolunye umlenze.. Senza izivivinyo eziyi-8 zochungechunge olu-3 ngomlenze ngamunye.