Buza umqeqeshi odumileyo: Yeyiphi eyona Msebenzi ilungileyo kwiNdawo encinci?

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Q. Indawo yokuzivocavoca igcwele kakhulu ngoJanuwari! Yeyiphi eyona mithambo isebenzayo endinokuyenza kwindawo encinci (okt ikona yejim)?

A. Ngokombono wam, ukuba nendawo eninzi kwindawo yokuzivocavoca kunye neetoni zezixhobo ezahlukeneyo zokuqeqesha ziyinto enqabileyo ngaphezu kwemfuneko yokufumana isimo. Unokwenza ngokulula iseshoni yoqeqesho esebenzayo kwindawo encinci ngomzimba wakho kunye neseti yeedumbbells. Indlela yokuzilolonga engezantsi ngumzekelo omkhulu.

Ndicacisile iindlela-mbini ezahlukileyo-kuxhomekeke kwinqanaba lomelele-ekulandeleni kwezi veki zine zizayo. Yenza le nkqubo ilandelayo kathathu ngeveki ngeentsuku ezingezizo ezilandelelanayo. Ukuxhathisa oya kusebenzisa kuya kuxhomekeka kwinani lokuphindaphinda okumiselweyo. Ukuba awukwazi ukugqiba inani elincinci le-reps kunye nomthwalo okhethiweyo, ukunciphisa ukuchasana. Ukuba unokufikelela ngaphezulu kwelona nani liphezulu lokuphindaphinda okumiselweyo, kuya kufuneka ukonyuse ukuxhathisa.

Abaqalayo:

Iveki 1: Iiseti ze-2 kunye nemizuzwana ye-30 phakathi kwentshukumo nganye kunye nemizuzwana ye-120 emva kwesethi nganye.

Iveki yesi-2: Iiseti ze-3 kunye nemizuzwana ye-30 phakathi kwentshukumo nganye kunye nemizuzwana ye-120 emva kwesethi nganye.

Iveki yesi-3: Iisethi ze-3 kunye nemizuzwana ye-20 phakathi kwentshukumo nganye kunye nemizuzwana ye-120 emva kwesethi nganye.

Iveki yesi-4: Iiseti ze-3 kunye nemizuzwana ye-15 phakathi kwentshukumo nganye kunye nemizuzwana ye-120 emva kwesethi nganye.

Ephakathi/Ekwinqanaba Eliphambili:

Iveki 1: 3 iiseti ezinemizuzwana engama-30 phakathi kwentshukumo nganye kunye nemizuzwana engama-90 emva kweseti nganye.

Iveki yesi-2: Iiseti ezi-3 ezinemizuzwana eli-15 phakathi kwentshukumo nganye kunye nemizuzwana engama-90 emva kweseti nganye.

Iveki yesi-3: iiseti ze-4 kunye nemizuzwana engama-30 phakathi kwentshukumo nganye kunye nemizuzwana engama-90 emva kweseti nganye.

Iveki yesi-4: Iiseti ezi-4 ezinemizuzwana eli-15 phakathi kwentshukumo nganye kunye nemizuzwana engama-90 emva kweseti nganye.

Umsebenzi

Ukuzivocavoca 1. Ukwahlula ii squats

Ukuphindaphinda: 8-10 / icala

Ixesha lokuphumla: Jonga ngasentla (ukuphumla kwenzeka emva kwamacala omabini)

Indlela yokwenza: Yima kwindawo emileyo, unyawo lwakho lwasekhohlo ngaphambili ngasekunene. Thatha imizuzwana emi-2 ukuthoba umzimba wakho kangangoko unako. Misa imizuzwana eyi-1, emva koko uthathe isekhondi enye ukuzityhala umva ubuyele kwindawo yokuqala. Gqibezela inani elimiselweyo lokuphindaphinda ngomlenze wakho wasekhohlo phambili, uze wenze inombolo efanayo ngonyawo lwakho lwasekunene phambi kwekhohlo lakho.

Ukuzivocavoca 2. Ukuqhubela phambili

Ukuphindaphinda: Baninzi abaphindaphindayo kangangoko kunokwenzeka kwifom efanelekileyo (akukho kugungqa kumbindi)

Ixesha lokuphumla: Jonga apha ngasentla

Uyenza njani: Yehla kwindawo yokutyhala kwaye ubeke izandla zakho phantsi ukuze zibe banzi kancinane kwaye zingqamane namagxa akho. Thatha imizuzwana emi-2 ukuthoba umzimba wakho de isifuba sakho sichukumise umhlaba. Misa kancinci ezantsi, emva koko uziphinde ubuyele kwindawo yokuqala ngokukhawuleza. Ukuba isinqe sakho sihle nangaliphi na ixesha ngexesha lokuzilolonga, ifom yakho yaphukile. Xa oku kusenzeka, cinga ukuba uphindaphindo lwakho lokugqibela kwaye uphelise iseti.

Ukuzivocavoca 3. I-Dumbbell Romanian Deadlifts

Ukuphindaphinda: 8-10

Ixesha lokuphumla: Jonga apha ngasentla

Uyenza njani le nto: Yima ngeenyawo zakho ububanzi benyonga ngaphandle amadolo agobe kancinci, ubambe iiphuli zedumbisi phambi kwamathanga akho ziintende zakho zijonge ngaphakathi. Shift isinqe sakho ngasemva kwaye uthathe imizuzwana emi-2 ukuthoba iidumbbells ngelixa ugcina umqolo wakho ucaba. Misa okwesibini umzuzwana, emva koko ubuyele kwindawo yokuma ngokuthenga ikhontrakthi yakho kunye nokuqaqamba. Phinda inani elimiselweyo lokuphindaphinda.

Ukuzilolonga 4. Ingalo enye yeDumbbell Row

Ukuphindaphinda: 8-10 / icala

Ixesha lokuphumla: Jonga ngasentla (ukuphumla kwenzeka emva kwamacala omabini)

Uyenza njani le nto: Bamba i-dumbbell kwisandla sakho sasekunene, ugobe esinqeni nasemadolweni, kwaye wehlise isiziba sakho kude kube kuphantse kufane nomgangatho. Gcina umnqonqo wakho ungathathi hlangothi kwaye uvumele ingalo yakho yasekunene ijinga phantsi egxalabeni lakho, ubambe i-dumbbell ngentende ijonge ngaphakathi. Gcina ukugoba okuncinci kwingqiniba. Thatha umzuzwana omnye ukutsala i-dumbbell kwicala lomzimba wakho, ugcine ingqiniba yakho isondele ecaleni kwakho. Misa umzuzwana omnye phezulu kwaye emva koko uthathe imizuzwana emi-2 ukuthoba umva kwindawo yokuqala. Yenza zonke ii-reps ngengalo enye kwaye utshintshele kwelinye icala.

Ukuzivocavoca 5. I-Curl emileyo yokuCofa

Uphindaphindo: 10-12

Ixesha lokuphumla: Jonga apha ngasentla

Uyenza njani le nto: Bamba iiperi zeedumbbells kwaye uzivumele zixhomekeke kubude bengalo ecaleni kwamacala akho. Jika iingalo zakho ukuze iintende zakho zijongise phambili. Ngaphandle kokuhambisa iingalo zakho ezingaphezulu, goba iingqiniba zakho kwaye uthathe umzuzwana omnye ukugoba ii-dumbbells kufutshane namagxa akho kangangoko unakho. Ukusuka apha, jikelezisa izandla zakho ukuze iintende zijongane kwaye ucofe ii-dumbbells ezingaphezulu kwentloko yakho kude kube iingalo zakho zithi nkqo. Buyisela umva intshukumo kwaye uphinde kude kube kugqityiwe ukwenziwa kwakhona.

Ukuzilolonga 6. IPlank Hold

Ukuphindaphinda: 1 *

Ixesha lokuphumla: Jonga ngasentla

Indlela yokuyenza: Qala ukungena kwindawo ye-pushup, kodwa ugobe i-elbows yakho kwaye ubeke ubunzima bakho kwiingalo zakho endaweni yezandla zakho. Umzimba wakho kufuneka wenze umgca othe ngqo ukusuka emagxeni ukuya emaqatheni akho. Qhoboshela undoqo wakho ngokuthenga i-abs yakho ngokungathi ubuza kubethwa ngamathumbu.

Abaqalayo kufuneka basebenze ukuya kuthi ga kwimizuzwana engama-30 kwaye abaqeqeshi abaphakathi / abaphambili kufuneka basebenze ukuya kuthi ga kwimizuzwana engama-60. Ukuba imizuzwana engama-60 ilula kuwe, zama ukubamba ixesha elide kangangoko unako kwaye ubhale phantsi elo xesha ukulandelela inkqubela yakho.

Umqeqeshi womntu kunye nomqeqeshi wamandla uJoe Dowdell uncede ukuguqula abathengi ababandakanya iinkwenkwezi zikamabonwakude kunye nefilimu, iimvumi, iimbaleki eziphambili, ii-CEO's, kunye neemodeli eziphambili zefashoni. Ukuze ufunde ngakumbi, jonga JoeDowdell.com. Unokumfumana kuFacebook nakuTwitter @joedowdellnyc.

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