Isicwangciso soqeqesho
Ukwenza ubunzima obubini okanye kathathu ngeveki, ngaphandle kokuphumla phakathi kokuzilolonga ukuqinisa imisipha yamathumbu kunye namathambo. Ngaphambi kokuqalisa ukusebenza, thungela ubuncinane imizuzu emihlanu. Phinda ubambe ubunzima kanye okanye kabini, kuxhomekeke kubukho bexesha. Uya kuyimfuneko: i-dumbbells 2-4 kg, i-exertube, i-shock absorber, i-yoga mat kunye ne-fitball.
Izikwele kunye nokwelula
Yima ngokuthe tye, imilenze ibe mkhulu kakhulu kunamahlombe, phawula izandla ngaphezu kwentloko yakho ngezandla zakho komnye nomnye. Thatha umoya ocolileyo uze ungene kwi-squat. Exhale ngangokunokwenzeka kwaye uncike phambili, ufake izandla zakho phantsi. Uva ukuxhatshazwa kweentlungu zomqolo wamathanga kunye namathole. Bhala kwaye ubuyele kwisikhundla se-squat, ubeke izandla phezu kwentloko yakho. Exhale kwaye uvuke. Ukwenza okuphindaphindiweyo oku-4.
I-push-up push-ups
Imisipha yesifuba, iingalo kunye nezihlunu-ezizinzileyo zisebenza. Thatha i-bar ye-bar ngokugxininisa emadolweni nasezandleni, iingalo zilula kakhulu kunamahlombe. Yehla phantsi, ngelixa isalathisi sesandla sasekhohlo sisondele kwisifuba, kunye nekunene, thabatha uninzi kwicala. Yenza i-push-up. Yenza ukuphindaphinda kwama-5 kwaye utshintshe isikhundla sezandla. Phinda uphinde usethe kwakhona.
Ukuhlaziya ngokuphakamisa izandla
Iimisipha zamabhokhwe, imilenze, amahlombe kunye nemisipha-stabilizers esebenzayo. Thatha iidumbulu ezandleni zakho. Isandla sokunene sibopha kwi-elbow kwaye sizise ubunzima emagxeni, isundu sisetyenziselwa umzimba. Ingalo ekhohlo iyancipha emzimbeni, entendeni ukuya emathangeni. Yenza i-lunge ngenyawo lwakho lwesobunxele, emva koko, udonsa isandla sakho sokunene, uze ushiye kwicala. Buyela kwisikhundla sokuqala. Ngaba ukuphindaphinda ama-5, kwaye utshintshe indawo yemilenze nezandla. Phinda uphinde usethe kwakhona.
Isalathisi esisodwa
Imisipha yemilenze, izibonda kunye nomsebenzi wokubuyela emuva. Khupha i-exertube ngenjongo engenakuphikiswa phambi kwakho ekuphakameni kweemitha ezimbini. Ukubamba i-hilt ye-projectile, pha kamisa izandla zakho ngaphezu kwentloko yakho kwaye wancincile emacaleni (ngaloo ndlela, izandla "zitsala" emoyeni incwadi yesiLatini "V"), iintende ziphendukele phantsi. Yehla kwi-squat. Phindela emuva, udonsa i-ribbon. Ngoxa ubambe umzimba oqhekezayo, kwaye izandla zichanekile, zithinte iinqanda. Buyela kwisikhundla sokuqala. Ukwenza okuphindaphindiweyo kwezi-10.
I-Lateral lunge nge-twisting
Imisipha yemilenze, izibonda, isifuba, iingalo kunye nezihlunu-zisebenza ngokuzinzileyo. Yima ngokuthe tye, iinyawo zeenyawo zihlukeneyo, inyawo ziyafana. Thatha iidumbulu esandleni sakho kwaye ubambelele esifubeni, iintendelezo zisetyenzisane, izilwanyana zixinzeleleke kumzimba. Bhonqa idolo elifanelekileyo kwaye uncike phambili, udonsa ingalo yesobunxele kwicala lokunene. Khuphuka uze uye ngakwesobunxele, ngelixa ukhaba ngesandla sakho sasekhohlo, isundu siphenduka kwisantya. Kwakhona, yenza ukuhlaselwa. Phinda amaxesha amahlanu kwaye utshintshe kwicala.
Ihla
Imisipha yemilenze, iminqamlezo kunye nezihlunu-ezizinzileyo zisebenza. Beka iinyawo zakho ububanzi kunamahlombe akho kwaye udibanise kwi-squat. Ngethuba lo msebenzi wonke, gcina izandla zakho phambi kwakho: iindlovu zinyamekile, iintende zihlanganiselwe kwisibindi. Yihla phantsi ngaphantsi, uze ufike phambili kumlenze wesobunxele, ngelixa uthabatha umgca wecala kwaye uyigcine kwisisindo. Buyela kwi-squat uze uphinde. Yenza ukuphindaphinda kwe-10 kwaye utshintshe unyawo. Ukuba umsebenzi ubonakala lula kakhulu (ekuphindaphindiweyo okuphefumlelweyo uphefumle ngokukhawuleza), thabatha ibhola yezonyango okanye i-dumbbell enesisindo esingu-3-4 kg.
Ukongezwa kwi-triceps
I-Triceps ne-muscle stabilizers work. Khusela i-exertube into ehleliweyo phambi kwakho ekuphakameni kwe-30-50 cm ukusuka kumgangatho. Thatha i-bar ye-bar ngokugxininisa kwiibhotile kunye neenzwane. Bamba isibamba se-exertube ngakwesokunene: i-elbow igxile, i-forearm ihamba kunye nomzimba, iteksi isolwe. Ukubamba izitya zakho kunye namagxa kumgca, thatha ingalo yakho yekunene. Phinda ugobe i-elbow uze uphinde uqhubeke. Yenza ukuphindaphinda kwama-5 kwaye utshintshe kwicala.
Ibhuloho kwi-ballball
Izisipha zomhlathi kunye nomsebenzi wokumisa imisipha. Gquba i-tape-shock-shock-shack around the hips, ulale nomqolo wakho kwi-fitball ukuze intloko yakho kunye nomqolo ongentla, ngqo phakathi kwebhola. Beka iinyawo zakho ububanzi bomda ngaphandle. Ukunqoba ukuxhatshazwa kwetheyipu, zama ukuguqa ngamadolo kumgca owodwa ochanekileyo kunye nemilenze. Izixhobo zikhokelela phambi kwakhe kwinqanaba lesifuba, iminwe ijika. Ukushiya amaqabunga angenasiphako, yenza ukujikeleza ngakwesobunxele. Buyela kwisikhundla sokuqala uze uphinde uqhube ukuhamba ngakwesokudla. Oku kuya kwenza isethi esisodwa. Ukwenza okuphindaphindiweyo kwezi-6.