Iintshukumo ezi-9 zokuHamba koMsebenzi oBalaseleyo emva

Umxholo

• Intro
• Ukomeleza imithambo
• 1. Iplanga ejikelezayo ephezulu
• 2. Uluhlu oluphezulu lwe-pulley cable
• 3. Idumbbell pullover
• 4. Umqolo ogqityiweyo
• 5. Ukubhabha okungasemva
• 6. Superman
• Yolule
• 1. iPose yomntwana
• 2. Ukujija
• 3. Ikati-Inkomo
• Ukuthatha

Intro

Ukomeleza umqolo wakho ngokucacileyo uneenzuzo zobuhle, kodwa, okona kubaluleke kakhulu, kubalulekile ekusebenzeni ngcono kwemihla ngemihla, kubandakanya ukuma kunye nokuthintela ukwenzakala. (Kuba ngubani othanda iintlungu zangasemva, akunjalo?)

Ukuba uzibophelele ekuphuhliseni umva owomeleleyo kodwa awuqinisekanga ngento omawuyenze okanye apho uza kuqala khona, sikufumene. Nazi iindlela zokuzilolonga ezintandathu kunye nokunwebeka kathathu ukuqinisekisa ukuba unika ezo zihlunu zangasemva ezinye ze-TLC.

Ukomeleza imithambo

Gcwalisa iiseti ezi-3 zale mithambo yamandla ngemizuzu emi-1 ukuya kwezi-2 yokuphumla phakathi. Uzakufuna izixhobo ezimbalwa, kubandakanya ibhendi yokuxhathisa, iiseti ezimbini zeedumbbells ezikhanyayo (iiponti ezi-3 ukuya kwezi-5 kunye neepawundi ezi-8 ukuya kwezili-10 kufuneka zisebenze kakuhle uninzi), kunye nesilinganisi sokulinganisa esilinganiselweyo (malunga neepawundi ezili-12) .

Khumbula ukuphefumla kuyo yonke intshukumo. Gcina umqolo wakho ulungelelanisiwe, kwaye ujonge kwimisipha yakho yangasemva ekunikezeleni ukuseka unxibelelwano lwengqondo kunye nokufumana okuninzi emsebenzini wakho.

Ulungele?

1. Iplanga ejikelezayo ephezulu

Iiplanga ezijikelezayo kukuhamba komzimba wonke. Bafudumale kakhulu ngokuzilolonga ngasemva.

1. Thatha indawo ephezulu yeplanga: Yenza umgca othe ngqo ukusuka entloko ukuya ezinzwaneni, iinyawo zakho zibubanzi bamagxa. Gcina izandla zakho phantsi kwamagxa akho, kwaye ugcine intamo yakho kwindawo engathathi hlangothi. Bandakanya umva wakho osezantsi kunye nomxholo.
2. Ukuqala kwicala lasekhohlo, khetha isandla sakho emhlabeni kwaye wandise ingalo yakho kwaye uvule isifuba sakho, uqondise amehlo akho phezulu. Misa okwesibini umzuzwana, kwaye ubuyisele isandla sakho kwindawo yokuqala.
3. Phinda inyathelo 2 kwicala lasekunene.
4. Qhubeka, macala omabini, kwimizuzwana engama-30. Gcwalisa iiseti ezi-3.

2. Uluhlu oluphezulu lwe-pulley cable

Thatha ibhendi yokumelana nolu luhlu luphezulu lwentambo. Khetha inqanaba elikucelomngeni, kodwa alonelanga ukonakalisa ifom yakho. Yiva iilati zakho kunye neerhomboids -isihlunu esiphambili sokuma okuhle- ukusebenza ngelixesha lokuhamba.

1. I-anchor ibhanti ngaphezulu kwentloko yakho kwaye uhlale, uyibambe ngezandla zozibini, iingalo zoluliwe.
2. Ukugcina iinyawo zombini emhlabeni nasemva ngqo, tsala iingqiniba zakho ngasemva, ucofe amagxa egxalaba kunye. Ukukhululwa, ukwandisa iingalo zakho ukuqala.
3. Gcwalisa iiseti ezi-3 ze-12 reps.

3. Idumbbell pullover

Uya kudinga ibhola yeyoga okanye ibhentshi kulo msebenzi kunye nesilinganisi esinye sobunzima obulinganiselweyo. Qala nge-10 okanye i-12 yeepawundi ukuba uyaqala. Ayizukuphela yile dumbbell pullover ejolise kwiilats zakho, iya kufuna ukuba ingqokelela yakho isebenze ixesha elongezelelekileyo.

1. Bamba i-dumbbell ngezandla zombini. Zibeke kwibhola okanye ebhentshini ukuze umva wakho wangaphezulu uxhaswe kumphezulu kwaye amadolo akho agobe kwi-90-degree angle.
2. Yandisa iingalo zakho phezu kwentloko yakho ukuze zihambelane nomhlaba.
3. Ukugcina iingalo zakho zandisiwe kwaye zibandakanyekile, tsala i-dumbbell phezulu naphezu kwentloko yakho. Xa iingalo zakho zifikelela ngokuthe ngcembe emhlabeni, zehlisa kwakhona ukuqala.
4. Gcwalisa iiseti ezi-3 ze-12 reps.

4. Umqolo ogqityiweyo

Umqolo oguqulweyo kufuneka ubuye usebenze ngokuzimeleyo kuba ujolise kwimisipha ephambili, kubandakanya imigibe, iilati kunye neerhomboids. Thatha iseti yokukhanya- ukuya kumodareyitha ezinobunzima bokuhamba. Kubaqalayo, i-8 okanye i-10 yeepawundi iya kwenza.

1. Bamba i-dumbbell kwisandla ngasinye. Bamba phambili esinqeni kwi-angle yeedigri ezingama-45. Gcina isiseko sakho siqinisiwe, amadolo athambile, kunye nentamo engathathi hlangothi.
2. Gobisa iingalo zakho, utsala iingqiniba zakho ngqo phezulu nasemva, kwaye ucofe amagxa egxalaba kunye. Misa kancinci kwaye ubuyele ekuqaleni.
3. Gcwalisa iiseti ezi-3 ze-12 reps.

5. Ukubhabha okungasemva

Iimpukane zangasemva zeempukane zijolise kumqolo wakho wangasentla, kubandakanya imigibe yakho, iirhomboid, kunye ne-deltoids yangasemva. Unokwenza lo msebenzi umile okanye uguqe ngamadolo. Inguqu eguqulweyo ifuna uzinzo ngakumbi kumbindi. Iidumbbells ezintathu okanye ezi-5 ziya kusebenza apha.

1. Guqa ngamadolo, ubambe idumbbell esandleni ngasinye. Bamba phambili esinqeni ukuze umzimba wakho ongaphezulu wenze i-angle ye-45-degree kunye nomhlaba. Vumela iingalo zakho zixhomekeke phambi kwakho.
2. Ukugcina intamo yakho ingathathi hlangothi kunye nokuzibandakanya, tyhala i-dumbbells phezulu kwaye uphume kwi-midline yakho, ucofe amagxa egxalaba phezulu. Misa kancinci uze wehlise iingalo zakho.
3. Gcwalisa iiseti ezi-3 ze-12 reps.

6. Superman

Sebenza kumqolo wakho osezantsi kunye ne-superman. Umsebenzi wokuqina komzimba ngumceli mngeni, ofuna amandla kunye nolawulo.

1. Lala ngesisu kunye neengalo zakho zandisiwe phezu kwentloko yakho.
2. Ukubandakanya umxholo wakho kunye ne-glutes, phakamisa umzimba wakho ophezulu kunye nemilenze emhlabathini ngokusemandleni akho. Misa okwesibini umzuzu phezulu, kwaye ubuyele kwindawo yokuqala.
3. Gcwalisa iiseti ezi-3 ze-12 reps.

Yolule

Emva kokuba usigqibile isahlulo samandla sale nkqubo, ungalibali ukolula. Ezi zinto zintathu zibuyela umva ziya kunceda ukubuyisela izihlunu kunye namalungu kunye nokuthintela ukukhathazeka kosuku olulandelayo.

1. iPose yomntwana

1. Guqa ngamadolo emgangathweni iinyawo zakho zingaphantsi komazantsi akho kunye namadolo asasazeke ngokubanzi njengasesinqeni sakho.
2. Inhale kwaye ugobe phambili, ubeke umzimba wakho phakathi kwamathanga akho kwaye uzolule iingalo zakho ngaphezulu.
3. Beka iintende zakho phantsi. Ukuphefumla apha imizuzwana engama-30 ukuya kumzuzu, ukutshona ezantsi kwi-torso bend njengoko usiya.

2. Ukujija

1. Lala ngomqolo kwaye uzise imilenze yakho kwitafile, iingalo ngokuthe ngqo emacaleni akho.
2. Ukubandakanya umxholo wakho, vumela amadolo akho ukuba ahle kancinci kwelinye icala. Phefumla apha imizuzwana engama-30.
3. Ukubandakanya ingundoqo yakho kwakhona, buyisela imilenze yakho phezulu kwitafile uze ulahle amadolo ngaphesheya. Phefumla apha kwakhona imizuzwana engama-30.

3. Ikati-Inkomo

1. Qala kuwo omane omqolo ongathathi hlangothi. Bhala kwaye ujonge phezulu esibhakabhakeni, ulahle i-torso yakho emhlabeni.
2. Ukukhupha kunye nokuguqula umva wakho, uzise amehlo akho phantsi.
3. Phinda olu luhlu amaxesha ama-5.

Ukuthatha

Ukugqibezela lo mkhuba kube kanye okanye kabini ngeveki kuya kukuzuzisa umva ngenyanga nje enye. Khumbula ukongeza ngokuthe ngcembe ubunzima kunye nokumelana ukuze uqhubeke ucelomngeni izihlunu zakho kwaye wandise amandla akho.

UNicole Davis ngumbhali osekwe eBoston, umqeqeshi oqinisekisiweyo we-ACE, kunye nomthandi wezempilo osebenzela ukunceda abantu basetyhini baphile bomelele, besempilweni kwaye bonwabile. Ifilosofi yakhe kukwamkela amagophe akho kwaye wenze ukulunga kwakho-nokuba yeyiphi na! Wayebonakalisiwe kwimagazini ye-Oxygen "Ixesha elizayo loQeqesho" kwiphepha likaJuni 2016. Mlandele kwi-Instagram.