I-9 yeyona Mithambo ilukhuni kunye neyona ilungileyo evela kubaqeqeshi bokwenyani

Umxholo

• Uphengululo lwe

Nokuba ungakanani impuku yokuzivocavoca, kukho iintshukumo ezimbalwa ozenzayo inzondo ukwenza. Cinga: ukwahluka kwesquat okutshisa ngaphezu kokuba ubucinga ukuba kunokwenzeka, i-tricep ihamba eyenza iingalo zakho zivakale ngathi ziya kuwa, okanye i-sprint drill ocinga ngokunyanisekileyo ukuba iya kubangela ukuba uphume. Kwaye akukho mntu uyaziyo le mvakalelo ingcono kunabantu abakhonkotha kuwe ukuze bakhuphe enye.

Abaqeqeshi bazi ngcono kunaye nabani na ukuba iintlungu ziya kufaneleka ukuhlawulwa. (Ubungqina: AbaQeqeshi abaPhambili abangama-50 abashushu eMelika.) Ke sibuze abanye babaqeqeshi bethu esibathandayo ukuba bahamba ngantoni na bona ukuthanda intiyo. Kwaye ngelixa oko kwenza olu luluhlu lweentshukumo ezinzima, ikwaluluhlu lwemithambo oluqinisekisa iziphumo ezimandundu. Ke bambe amazinyo akho kwaye ugxumeke kwezi ntshukumo zi-9 ezicela umngeni nokona kufanelekileyo.

Ibanjwa Get Ups

Lo msebenzi uvutha yonke ingqokelela yakho ngelixa usenza yonke imixokelelwane yemisipha ngasemva kwakho-ngakumbi umva wakho osezantsi. Kwaye konke oko ngelixa usebenza kwibhalansi kunye nobuchule bakho.

Uyenza njani: Thetha caba ngomqolo izandla zibekwe emva kwentloko, iingqiniba ngaphandle. Amadolo achukumisa umhlaba iinyawo ezinqamlezileyo, njengokuhlala kwindawo enemilenze. Usebenzisa imisipha esezantsi, zisa isibilini phambili kude kube sezithendeni zeenyawo zikufutshane nebhedi yakho. Ngezandla zakho ngasemva kwentloko yakho, jinga esinqeni sakho ukuze uphakame phantsi uze ume nkqo ngokungxama okukhawulezayo, ngaphandle kokusebenzisa izandla-yimilenze yakho kuphela. (Ufuna ukuyiguqula kancinane? Beka izandla zakho phantsi ukunceda xa uphakamisa umgangatho.)

-Shaun Robert Jenkins, umqeqeshi oyintloko eTone House kwisiXeko saseNew York

Isarha yomzimba

Le yintshukumo enkulu yokujolisa kuyo yonke imisipha yomzimba wakho, kwaye, kuxhomekeke kwisikhundla sakho, nakumahlombe akho. Qala ngeenyawo zakho kwi-TRX okanye kwii-valslides (okanye ngeenyawo zakho ngaphezulu kwe-roller foam!), Kwaye uqhubele phambili kwibhola yozinzo yolunye ucelomngeni.

Uyenza njani: Ngeenyawo kwiintambo ze-TRX okanye kwii-valslides, ngena kwiplanga ye-forearm, i-elbows phantsi kwamagxa. Bandakanya isiseko kwaye, ngokugcina iingalo ngokugqibeleleyo, qala ukubuyela esinqeni umva. Amagxa asuka kude nezihlahla kunye neengqiniba ziphambi komzimba, lonke elixa ugcina umgca othe ngqo ukusuka ezindlebeni ukuya emaqatheni. Sukuya umva umva njengokuva ukukhaba kwakho okuphantsi. Buyela umva kwindawo yokuqala.

-I-Rristan Rice, ingcali yokusebenza kwiziko lokuqeqesha abantu kwi-EXOS ePhoenix, AZ

UDumbell Thruster

Le yintshukumo enkulu, eqhumayo enozinzo olungundoqo kuwo wonke ukucela umngeni kumzimba wakho wonke. Inceda ekuphuculeni ubhetyebhetye kunye nokuqina, yenza igazi lakho ligeleze kwaye lakhe amandla. (Ngaba ufuna ukuguquguquka ngakumbi? Zama ezi ziYoga zaBantu abangazukuchukumisa iinzwane zabo.)

Uyenza njani: Bamba iiperi zeedumbile ngaphezulu kwe-bicep curl (iingqiniba zigobile, ubunzima phambi kobuso). Squat ukuya kubunzulu obupheleleyo. Njengoko ufika, cinezela ii-dumbbells phezulu ukuze phezulu kwintshukumo ume ubude, iingalo zolulwe ngokupheleleyo phezu kwamagxa, ucinezele i-quads, i-glutes, kunye ne-abs. Yehla ubuyele ezantsi kwiskat esipheleleyo ngelixa ngaxeshanye unciphisa i-dumbbells umva, ukuze emazantsi e-squat yakho i-dumbbells ibuyele kwindawo yokuqala.

-Albert Matheny, RD, umsunguli-co kunye nomqeqeshi eSoo Strength Lab kwisiXeko saseNew York

I-Dumbbell yeL lateral Lunge

Imiphunga ngokuqhelekileyo ithetha umsebenzi ngenxa yobume bayo obuguquguqukayo, ukuqeshwa kwemisipha enamandla kakhulu (i-glutes, i-core kunye nomlenze wonke), kunye nomngeni wokuzinza kunye neemfuno zabo ze-asymmetrical. Ukutshintsha ukuqhelaniswa nelo lunge kwicala libandakanya ezinye izihlunu kwi-glute yakho ngaphezu kwe-squat eqhelekileyo okanye i-lunge yangaphambili, kuya kunceda ukubumba ngcono loo bum kunye nokuphucula ukuhamba kwe-hip kunye nokuzinza.(Ufuna ukuyenza nzima? Yongeza i-dumbbell ukuqhubela phambili ukubandakanya undoqo kwaye wenze lo mthambo usezantsi kakhulu ube yintshukumo yomzimba epheleleyo.)

Uyenza njani: Ukuma nkqo, nyathela ngasekunene ngonyawo lwasekunene, ukugcina iinzwane phambili kunye neenyawo zithe tyaba. Squat ngesinqe sasekunene ngelixa ugcina umlenze wasekhohlo uthe tye. I-squat isezantsi kangangoko kunokwenzeka, ibambe esi sikhundla imizuzwana emi-2. Buyela umva kwindawo yokuqala kwaye uphinde kwelinye icala.

-I-Maureen Key, ingcali yokusebenza kwiziko loqeqesho lomntu kuqeqesho lwe-EXOS ePhiladelphia

Ipistol Squat Get Ups

Lo msebenzi ujolise kwii-quadriceps zakho. Ikwasebenza kwakhona kwisiseko sakho kwaye malunga nayo yonke eminye imisipha emzimbeni wakho osezantsi, kubandakanya ukubengezela kwakho, imisipha kunye namathole.

Uyenza njani: Ibhalansi kumlenze wasekhohlo. Bamba umlenze wasekunene ngaphandle ukuze isithende sivele phantsi. Usebenzisa amandla omlenze kunye nokulinganisela, qala ukwehla ungene kwisikwere, ugcine isithende sasekunene ngaphezulu komgangatho lonke ixesha. Gcina izandla phambi komzimba ukunceda ukulinganisela. I-squat phantsi de i-hamstring ichukumise ithole lakho, emva koko ukhulule i-butt phantsi. Beka umqolo umva ngedolo lasekhohlo eligotyiweyo kunye nomlenze wasekunene ngqo. Jikela phambili ngesantya esithile, usebenzisa izandla ukunceda ukutyhala ubuyele umva kwi-squat yepistol uze ume umde. Shintsha imilenze kwaye uphinde.

-Shaun Robert Jenkins, umqeqeshi oyintloko eTone House kwisiXeko saseNew York

Lateral Inyathelo-Ups kunye Medicine Ball

Inzuzo ephambili yolu tshintsho oluguquguqukayo, ukuqeqeshwa kwamandla kunye nokumpompa kwentliziyo ye-step-ups kukuba yenziwa ngentshukumo yendalo, ekunceda ukuba uphephe ukulimala. Ukuqhubela phambili ukunyuka nokuhla kuthetha ukuba uluhlu lwezihlunu zomzimba ezisezantsi ziyabandakanyeka: i-quadriceps, i-hamstrings, amathole, i-glutes, imisipha ye-ab, kunye nezihlunu ezisezantsi ezisezantsi, kunye ne-biceps ekubambeni ibhola yeyeza okanye ubunzima besandla. Ufuna ukuyenza nzima? Nyusa ukuphakama kwenyathelo okanye ubunzima obuthweleyo. (Sebenzisa esi sixhobo ngakumbi! I-Medicine Ball Workout: I-9 ishukuma kwiTowuni nganye i-intshi.)

Uyenza njani: Yima kwicala lasekhohlo lebhentshi, ungqamene nalo, ubambe ibhola yeyeza okanye ubunzima besandla kufutshane nesifuba sakho. Yiya kancinci phambili kwaye uphakamise umlenze wasekunene ebhentshini. Phakamisa umlenze wasekhohlo ukuze uhlangabeze ekunene kwaye kwangoko ushukumise umlenze wasekunene uye emgangathweni kwelinye icala. Khumbula ukwandisa umlenze wokumisa kude kude nebhentshi ngokusemandleni ukuva ukutshisa kwi-quads kunye ne-glutes. Ngomlenze wasekhohlo usesitulweni, shenxisela umlenze wasekunene ukuhlangabezana nawo. Ngoku umlenze wasekhohlo usiya emgangathweni, ngelixa ilungelo lihlala ebhentshini.

-Jimmy Minardi, umseki weMinardi Training

Ingalo enye yeKettlebell Press

Le ntshukumo idinga ukuba isebenze ngokupheleleyo i-hip yakho, i-torso, kunye namagxa. Idibanisa uzinzo kulo lonke undoqo nokuhamba kwamagxa, njengoko isebenza kuluhlu olupheleleyo lokuhamba kwezi zihlunu. Xa uyenze ngokuchanekileyo, uyakuziva oku phantse ngakumbi kwisisu sakho kunokuba uya kwenza egxalabeni lakho, unike ukutshisa okukhulu kwesibini. Inokuqhubela phambili ngokulula okanye ibuye kwakhona ngokutshintsha nje ubunzima. (Ukuba awunazo iikettlebell, ungazama oku ngedumbbell.) (Ufuna ii-kettlebell ezingakumbi? Jonga lo Msebenzi weKettlebell ovutha amaFat weMizuzu engama-20.)

Uyenza njani: Beka iinyawo zakho ububanzi begxalaba bucala kwaye ume nge kettlebell phambi konyawo lwasekunene. Tyhala isinqe sakho umva kwaye ubambe i-kettlebell ngesandla somngcipheko ukuze iintende zakho zijongane nomzimba wakho. Gcina i-butt yakho phantsi kwaye iingalo zakho zolule ngokupheleleyo. Ukugcina isiseko sakho siqinile, qhuba ngezithende zakho ukuphakamisa i-kettlebell ngelixa ugcina isifuba sakho side. Emva kokuba ubunzima budlula emadolweni akho, ngokukhawuleza wandise amaqatha, amadolo kunye nezinqe. Njengoko i-kettlebell inyuka, nyusa amagxa akho kwaye uqhubeke nokuphakamisa ubunzima, ugcine kufutshane nomzimba wakho kangangoko kunokwenzeka. Zisa i-kettlebell egxalabeni lakho lasekunene, ingqiniba yakho yasekunene ikhombe ngqo emgangathweni, ujikelezisa isandla sakho njengoko usenza njalo, ukuze intende yesandla ijonge ngaphakathi. Le yentsimbi ecocekileyo. Jonga i-kettlebell kwaye uyicinezele phezulu nangaphandle ide itshixelwe ngaphandle, ujikelezisa ingalo yakho ukuze isandla sakho sijonge kude nomzimba wakho. Qinisekisa ukuba i-torso yakho ihlala ime nkqo njengoko ucinezela i-Kettlebell ngaphezulu, uthintela naluphi na ulwandiso olungasemva lwe-torso. Yehlisa i-kettlebell emva kwegxalaba phantsi kolawulo, kwaye uphinde.

-Tristan Rice, ingcali yokusebenza kwiziko loqeqesho lokusebenza kwabantu i-EXOS ePhoenix, AZ

Ukutsiba kweLunge + Ukubamba okumileyo kweLunge

Kunzima? Ewe! Ngaba iyasebenza? Ewe! Lo mzimba usezantsi womzimba uya kuba nokudubula okuqaqambileyo kwaye umzimba wakho osezantsi uve ukutsha!

Uyenza njani: Qala kwisimo sokuqhekeka ngezandla zakho phantsi, i-torso ethe tye, kwaye uguqe ngamadolo kuma-90 degrees. Idolo langaphambili lilungelelaniswe nesithende sangaphambili. Ukutyhala unyawo lwangaphambili, ususa umzimba osezantsi emhlabeni. Ngelixa uphakathi emoyeni, tshintsha ukuma kweenyawo. Vumela idolo elingasemva ukuba ligobe njengoko uhlala phantsi ngokuthambileyo ngonyawo oluchasene ngoku phambili. Emva kwama-20, umhlaba uthambe kancinci kwindawo yoqhekeko. Izandla ezinqeni kunye nomzimba omileyo, isinqe esisezantsi ngokuguqa umva uye kwi-90 degree angle. Idolo langaphambili kufuneka lihlale lilungelelaniswe nesithende sangaphambili, ukuvumela ubuninzi bobunzima buwele kwisithende sonyawo oluya phambili. Bamba eso sikhundla imizuzwana engama-30, emva koko ubambe eso sikhundla imizuzwana engama-30. Shintsha imilenze kwaye ubambe i-lunge kweminye imizuzwana engama-30, emva koko ugqibe ngeseti enye yokutsiba-lunge.

-UJessica Wilson, umnini weWilson Fitness Studios eChicago

Ukufa

Olunye umthambo endikufumanisa kunzima kakhulu kukuphakamisa abantu abafileyo kuba bacela umngeni emzimbeni wakho ngaphezu kwako konke okunye ukuzilolonga, okuthi emva koko kuvelise ezona ziphumo zihle. Ayisiyiyo kuphela intshukumo eyenzeka kubomi bemihla ngemihla (ukukhetha abantwana bakho, umzekelo), kodwa iyanceda ekuphuculeni ukuxinana kwemisipha kunye namandla-kwaye uvuselele imetabolism yakho yokwehla kobunzima. (Le yintshukumo enkulu yabantu abaneengxaki zamadolo. Jonga ngakumbi ngee-10 zeeKnee-eziMnandi zeZantsi zeToyers.)

Uyenza njani: Yima ngeenyawo ziqelelene ngobubanzi besinqe. Hinga ezinqeni kunye nesifuba esezantsi emhlabeni, ubambe i-barbell ebekwe phambi kwe-shins. Ukuqhuma phezulu ngokutyhala izithende emhlabeni ngelixa utyhalela esinqeni phambili. Gcina umva osicaba kunye nomqolo oqinileyo njengoko usenza umthambo ukunqanda ukwenzakala okungaphantsi. Misa ikhefu ngaphezulu, emva koko unciphise ibarbheli ephantsi kwaye uphinde.

-Evan Kleinman, Tier 3 Equinox Personal Trainer

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