Le Vidiyo ingama-25 yemizuzu yokuBonisa ukuba uQeqesho lwaMandla akufuneki ukuba icothise

Umxholo

• Phakamisa
• I-Pec Deck yokucinezela
• I-Single-Arm Front Squat ukuCofa
• I-Side Bend Tsala
• Ingalo enye ye-Burpee Deadlifts
• Uphengululo lwe

Umbono ongalunganga oqhelekileyo wokuzilolonga-kunye nokuphakamisa iintsimbi, ngokukodwa-kukuba kufuneka uchithe aokuninzi yexesha kwindawo yokuzivocavoca ukufumana amanqaku. Ayisiyonyani leyo. Unokuchitha enye ukuya kwiiyure ezimbini kwindawo yokuzivocavoca uphakamisa iintsimbi kwaye, ngokuqinisekileyo, jonga ukukhula kwemisipha (njengokuthi, Iliwa). Okanye ungalisika ixesha lokuphumla kwaye upakishe ukunyanzela umzuzwana ngamnye ukuze ubile kwaye uphume ngemizuzu engama-25 ucabalele.

Lo msebenzi wokuzilolonga we-dumbbell wesekethe evela kumqeqeshi weenkwenkwezi zonke uJen Widerstrom ngumzekelo ogqibeleleyo: Yisekethe yemizuzu emihlanu ukuba uphinda kahlanu kwimizuzu engama-25 yokuzilolonga ephinda kabini njengamandla kunye ne-cardio kwenye. (FYI nanku umahluko phakathi koqeqesho lwesekethe kunye noqeqesho lwexeshana.) Ukuba uxakeke ngokwenene ixesha, yenza nje umjikelo omnye. Kuqinisekisiwe, ezi ntshukumo zanele ukwenza ukuba ukuzilolonga kwemizuzu emihlanu uzive ngathi kuninzi kakhulu (kwaye, hey, nayiphi naukuzilolonga kungcono kunokungalolongi).

Igama lengqondi kaJen yesimbo sesekethe? A "Isikwere esifutshane." Ukwenza izinto ezintlanu zokujikeleza ezintlanu, eziyimizuzu emihlanu nganye. Ayisiba lula kunoko. (Ukuba ukule nto, uyakuyithanda intsuku ezingama-40 zoKutyalela iiNjongo zakho.

Ingaba isebenza kanjani: Yenza intshukumo nganye ngomzuzu omnye, ukwahlula ixesha njengoko kubonisiwe. Yenza iirandi ezi-5 zizonke, uphumle kancinane phakathi komjikelo ngamnye.

Uya kudinga: Iseti yee-dumbbells ezikhanyayo, kunye ne-dumbbell enye yobunzima obunzima

Phakamisa

A. Yima ngeenyawo ububanzi kancinane kunobubanzi bamagxa ukuhlukana, izandla zime phambi kwesifuba.

B. Ngesiqhelo esinye esikhawulezayo, hlala phantsi ukuze utshayele isandla sasekunene emgangathweni uye ngasekhohlo nangaphezulu, ngokungathi ukhetha into emhlabeni.

C. Njengokuba isandla sasekunene sisiza sihlangabeza isandla sasekhohlo, yima kwaye uthumele ukuwela unyawo lwasekhohlo ngaphambili ngasekunene.

D epheleleyo. Kwangoko tsiba inyawo ngokuhlukana ukuze ubuyele kwindawo yokuqala, uze uphinde kwelinye icala: tshayela isandla sasekhohlo emgangathweni kwaye utsibe unyawo lwasekunene ngaphambili.

Phinda umzuzu omnye.

I-Pec Deck yokucinezela

A. Yima ngeenyawo i-hip-width ngaphandle, ubambe i-dumbbell (i-5 ukuya kwi-10 yeepawundi) kwisandla ngasinye. I-Rack dumbbells ukuya emagxeni kunye neengalo ezivulekileyo ukuze zenze indawo yokujonga isithuba sokuqala: i-triceps yolulelwe emacaleni kwaye ihambelana nomgangatho, i-elbows igobe kwii-angles ze-90-degree, kwaye iintende zijonge phambili. Bandakanya isiseko kuyo yonke intshukumo ukuze iimbambo zingahambeli ngaphambili.

B. Dibanisa isifuba ukuze udibanise iingqiniba phambi kwesifuba, unqumame xa iingqiniba ziphambi kwamagxa ngqo.

C. Vula iingalo ukubuyela kwindawo ekujoliswe kuyo, emva koko ucinezele i-dumbbells ngaphezulu, ugcine izandla ngaphezulu kwamagxa.

D epheleleyo. Cothisa iingalo umva ukubuyela kwindawo yokuposa ukuze ubuyele kwindawo yokuqala.

Phinda imizuzwana engama-30 ngesantya esincinci, esilawulwayo, emva koko ukhawulezise imizuzwana engama-30 yokugqibela.

I-Single-Arm Front Squat ukuCofa

A. Yima ngeenyawo ezibanzi kancinane kunobubanzi benyonga kunye ne-dumbbell enye (i-10 ukuya kwi-25 yeeponti) kwisandla sasekhohlo sikrazulwe phambi kwesifuba, intende yesandla ijonge ekunene kwaye ingqiniba ifakwe phakathi. Yolula ingalo yasekunene ecaleni ukuze ulungelelane.

B. Inhale kunye nehenjisi esinqeni nasemadolweni ukuze wehle ungene kwisikwere, ugcine ukubandakanyeka.

C. Cinezela phakathi kweenyawo ukuze ume, uqhubela phambili isinqe kwaye usebenzise umfutho ukucofa i-dumbbell ngaphezulu.

D epheleleyo. Yehlisa kancinci i-dumbbell ubuyele kwindawo yokuqala.

Phinda imizuzwana engama-30 kwicala ngalinye.

I-Side Bend Tsala

A. Yima ngeenyawo ububanzi be-hip-width ngaphandle kunye ne-dumbbell enye (i-10 ukuya kwi-25 yeepounds) kwisandla sasekhohlo ngaphandle kwe-hip yasekhohlo kunye nesandla sasekunene emva kwentloko, i-elbow ekhomba ecaleni.

B. Inhale kwaye ubandakanye ingqokelela yokuthintela iimbambo ekubeni zingqubele phambili, emva koko ugobe umzi womzimba kwicala lasekhohlo ukunciphisa i-dumbbell ecaleni komlenze wasekhohlo.

C. Exhale ukuphakamisa i-torso umva ukuya embindini kwaye kancinci ukuya ngasekunene ukutsala i-dumbbell ukuya kwikhwapha lasekhohlo.

D epheleleyo. I-dumbbell esezantsi kwaye yolula i-torso ukubuyela kwindawo yokuqala.

Phinda imizuzwana engama-30 kwicala ngalinye.

Ingalo enye ye-Burpee Deadlifts

A. Yima ngeenyawo ukubanzi kancinci kunobubanzi be-hip, kunye ne-dumbbell enzima (25 ukuya kuma-35 eepawundi) kumgangatho phakathi kwemilenze, ngokungqamene neenyawo.

B. Qhekeza phantsi ukutyala isundu sasekhohlo phantsi kwaye ubambe i-dumbbell ngesandla sasekunene. Tsiba iinyawo ubuyele kwindawo ephezulu yeplanga eneenyawo ububanzi.

C. Tsibela iinyawo phambili ngaphandle kwezandla emhlabeni kwisikwere. Yima, ukwandisa ngamadolo kunye neempuphu ukuphakamisa i-dumbbell emhlabeni.

D epheleleyo. Buyisela umva intshukumo ukuthoba i-dumbbell emhlabeni, qaphela ukugcina umva uthe tye kwaye umbindi ubandakanyekile.

Phinda imizuzwana engama-30 kwicala ngalinye.

Uphengululo lwe