Izixhobo ezingenaZixhobo eziSimahla kunye nokuSebenza esiQendeni onokuthi uyenze kwimizuzu eli-10

Umxholo

• I-Sumo Squat ene-Side Reach
• Reverse Curtsy + Punch
• Ukutshintsha iJump Lunge + Ukuma okumileyo
• Crouching Side Crunch
• Qhuba kwiPlank yecala elipheleleyo
• Hlala phezulu kwiBridge yeGlute
• Uphengululo lwe

Yilungele ukuqinisa kunye neethoni yakho yonke indawo ephakathi kunye nomzimba osezantsi ngale mizuzu ye-10 yokuzivocavoca eyilelwe ukukrola isinqe sakho kunye nesinqe.

Lo msebenzi wokuzilolonga udibanisa umthambo oguquguqukayo wobunzima bomzimba oqinisekileyo ukuba uyakushiya ubushushu, ubumdaka (ngendlela elungileyo). Intshukumo nganye iya kudityaniswa ngaphandle komthungo kunye nokuzilolonga okomeleleyo kunye nokuzilolonga umzimba osezantsi ukuze ufumane iziphumo kwisiqingatha sexesha. Kwaye ngenxa yokuba le nkqubo ifuna izixhobo zero kunye nendawo encinci, ungayenza ngokusisiseko naphi na.

Ngaba ufuna ukubila ngakumbi? Phinda le nkqubo amaxesha amabini ukuya kwimizuzu engama-20 ukuya kwengama-30. (Kwaye ukuba ufuna ukongeza umsebenzi ongaphezulu komzimba, yenza lo mzuzu wokuzilolonga emva kwemizuzu eyi-10.)

I-Sumo Squat ene-Side Reach

A. Yima ngeenyawo kunye, izandla emva kwentloko neengqiniba ezalathe emacaleni.

B. Tsibela iinyawo ngaphandle ngokubanzi kububanzi be-hip, iinzwane zalatha, kwaye wehle kwisquat squash.

C. Crunch torso ekunene ukucofa iminwe yasekunene emgangathweni emva kwesithende sasekunene, emva koko ubuyele embindini. Phinda kwelinye icala.

D epheleleyo. Tsiba iinyawo kunye ukubuyela kwindawo yokuqala. Phinda umzuzu omnye.

Reverse Curtsy + Punch

A. Yimani ngeenyawo kunye, iingalo zikwindawo ekulungeleyo phambi kobuso.

B. Ngonyawo lwasekunene, buyela umva uye ngasekhohlo, usihla kwindawo egobileyo.

C. Cinezela kunyawo lwasekhohlo ukuze ume, uqhube idolo lasekunene ufike emadolweni aphakamileyo, kwaye ubethe ingalo yasekhohlo ngaphaya kwedolo liye ngasekunene.

D epheleleyo. Phindisela isindululo sokubuyela kwindawo egobileyo kwaye uqalise ukuphindaphinda. Qhubeka ngomzuzu we-1, uphinde uphinde kwelinye icala.

Ukutshintsha iJump Lunge + Ukuma okumileyo

A. Yima ngeenyawo kunye, iingalo emva kwentloko neengqiniba ezalathe emacaleni.

B. Thatha inyathelo elikhulu umva ngonyawo lwasekunene, wehlisela kwimpuphu yomlenze wasekhohlo.

C. Tsiba kwaye utshintshe, ufike kumngxunya womlenze wasekunene.

D epheleleyo. Cinezela kunyawo lwasekunene ukuya kuma, ukhaba unyawo lwasekhohlo ukuya phambili kwaye ucofe iinzwane ngesandla sasekunene.

E. Ngokukhawuleza wehlise umva kwi-lunge yomlenze wasekunene, emva koko tsiba kwaye utshintshe ukuqala i-rep elandelayo. Phinda umzuzu omnye.

Crouching Side Crunch

A. Guqa ngamadolo ekunene unyawo lwasekunene luthe tyaba phantsi, izandla emva kwentloko neengqiniba zikhombe emacaleni. Swayipha unyawo lwasekunene ngasekhohlo ukuze i-shin yasekunene ihambisane nonyawo lwasekhohlo ukuqala.

B. Cinezela kunyawo lwasekhohlo ukuze ume, uqhube idolo lasekunene uye ecaleni, uqokelele ukuzama ukubamba idolo lasekunene kunye nengqiniba yasekunene.

C. Yehla kancinci umva ukuya kwindawo yokuqala, ucofa idolo lasekunene emhlabeni. Qhubeka ngomzuzu we-1, uphinde uphinde kwelinye icala.

Qhuba kwiPlank yecala elipheleleyo

A. Lala ujonge phantsi imilenze yoluliwe, isandla sasekunene emva kwentloko ngengqiniba ekhombe ecaleni.

B. Qhuba idolo lasekhohlo esifubeni kwaye uqokelele ingqiniba yasekunene phambili ukuzama ukubamba ingqiniba emadolweni.

C. Khulula, emva koko ngokukhawuleza uqengqele kwicala lasekhohlo kwaye ucinezele phezulu kwiplanga elisecaleni kwisandla sasekhohlo, ingalo yasekunene ifikelele kwisilingi.

D epheleleyo. Isinqe esisezantsi, emva koko uqengqele umva ukuqala impendulo elandelayo. Qhubeka ngomzuzu we-1, uphinde uphinde kwelinye icala.

Hlala phezulu kwiBridge yeGlute

A. Ukulala ngobuso ngesithende sasekunene kucinezelwe emgangathweni, ukujongisa ngamadolo, kunye nesandla sasekunene emva kwentloko. Umlenze wasekhohlo othe tye wandiswa emoyeni ngokuhambelana nethanga lasekunene.

B. Cinezela kwisithende esisekunene ukuphakamisa isinqe emhlabeni uphakame kangangoko kunokwenzeka.

C. Isinqe esisezantsi sibuyele emgangathweni, emva koko siqhekeze ukubamba isandla sasekunene kwiinzwane zasekhohlo.

D epheleleyo. Qhubeka umzuzu omnye, phinda kwelinye icala.

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Uphengululo lwe