Ubunzima boMzimba boMzimba wonke umntu obhinqileyo kufuneka aGqwese ukomelela okuPhakamileyo

Umxholo

• L-Hlala
• Isiphatho sesandla
• Windshield Wiper
• Uluhlu lwezibane
• Ipistol Squat
• Ukuphushela phezulu
• Uphengululo lwe

Ngexesha lakhe njengomqeqeshi ophezulu-obandakanya ukutywatyusha abantu abakhuphisanayo (kunye nabahleli ezikhukweni) kwimilo ye-NBC's. Eyona mpazamo inkulu kule minyaka mibini idlulileyo-uJen Widerstrom uchonge uluhlu olufutshane lokuzilolonga mega olulula indlela yomzimba olunge kakhulu. Ayizizo izixhobo zakudala kodwa ikwangabo wabona uninzi lwabasetyhini lusokola ukubethelela kwifom yeencwadi. Injongo yokoyisa lo mxube wokuqinisa, uWiderstrom uthi, "kwaye uya kuziva unamandla kunanini na ngaphambili." Kungenxa yokuba umceli mngeni wokuhamba njengokukhangela ikhonkco kwimisipha kunye nokwakha umdlalo wakho wezemidlalo kunye nezakhono zomzimba ngokudubula okukhulu kokuzithemba komzimba. (Ukomelela ngamandla kuya kukwenza ujongeke kwaye uzive umnandi kwi-AF.)

Ukuqinisekisa ukuba u-ace zonke ezintandathu, iWiderstrom idiliza iziseko zomsebenzi ngamnye. Pompa amandla emisipha yakho ngaphambi kokuseta ngakunye nokutshintsha komdlalo kwangaphambili kwengqondo: Yiba nomfanekiso-ngqondweni wakho ngokwenza umthambo oza kuwuzama, kwaye uya kuziva ukomelela kumandla akho ukuya kuthi ga kwiipesenti ezingama-24-ngaphandle kokusebenza umsipha omnye, ngokutsho kwesifundo Ijenali yaseNyakatho Melika yezePsychology. Kungenzeka ukuba imifanekiso enjalo ikhanyise ingqondo yakho ngendlela evuselela indawo ezichaphazelekayo kwizakhono zemoto. Themba inyani yokuba umzimba wakho unamandla amangalisayo, utshilo uWiderstrom. "Kwaye nyani uye kuyo." Unayo le. Kwaye sele uza kufumana umzimba ukuba ungqinisise.

L-Hlala

Hlala emgangathweni imilenze yakho ende kunye neentende zezandla zithe tyaba ngamathanga, emva koko uphakamise umzimba wakho ngokucinezela ezintendeni zakho." Kunzima ngenkohliso kwintshukumo encinci enjalo, kodwa yeyona nto ilungileyo yokubamba ungayenza kumbindi wakho kuba kufuneka tsala i-abs yakho ngokunzulu kwaye usonge umbindi wakho ngokuqinileyo ukuze uphakamise umzimba wakho, ”utshilo uWiderstorm. "Akukho ndlela ejikeleze kuyo." Amagxa akho kunye ne-glutes zifumana idosi eqinileyo yokukrola, kuba bayakuphakamisa kwaye bakugcine apho. Nanga amanyathelo amathathu aza kukunceda ukuba uyibethelele.

1. Yenze ibe lula phakathi ngokuqala ngomlenze omnye u-L. Hlala phantsi kunye nemilenze kunye nokwandiswa, iinyawo-eziguquguqukayo, kunye nezandla kumgangatho ngaphandle kwamathanga akho, iminwe ye-2 ukuya kwi-3 intshi emva kwamadolo akho, izithupha phantsi kwamathanga, kunye nezandla ezithinta ngaphandle kwemilenze yakho. Iminwe yakho isasazekile, cinezela iintende zakho emgangathweni, wongeze umxholo wakho, kwaye wolule iingalo ukuphakamisa i-butt yakho kunye nomlenze wasekunene. Gcina imizuzu engama-15 ukuya kwe-30. Phinda 2 ukuya ku-3 amaxesha. Shintsha imilenze kwaye uphinde.

2. Ukwahlula imilenze ububanzi ukubamba i-straddle ukubenza babe khaphukhaphu kwaye kube lula ukuyiphakamisa ngelixa ufikelela kumaqela emisipha efanayo. Hlala emgangathweni imilenze ibe banzi, iinyawo zigobe, kwaye izandla zicinezele emgangathweni phakathi kwamathanga kwaye malunga nonyawo oluqelelene. Cinezela iintendelezo zakho phantsi, vala undoqo wakho, kwaye wolule iingalo ukuphakamisa i-butt yakho kunye nemilenze, kodwa shiya izithende zakho kakuhle emgangathweni. Gcina imizuzu engama-15 ukuya kwe-30. Phinda 2 ukuya ku-3 amaxesha. (Tsiba iindawo zokuhlala; iiplanga ziyindlela engcono yokubandakanya undoqo wakho.)

3. Yenza indawo eninzi kunokuba umgangatho uvumela ukufumana izihlunu ezininzi ezibandakanyekayo ekuphakanyisweni ngokwenza i-L ihlale kwiibhokisi ze-2 okanye iibhentshi (okanye iiparallette bar!). Beka iibhokisi ezomeleleyo okanye iibhentshi ezibanzi kancinci kune-hip-width ngaphandle, kwaye ume phakathi kwazo ngemilenze kunye. Tyala isandla sibe sinye kwibhokisi nganye, wugobe undoqo, ulungelelanise iingalo zakho ukuze uphakamise imilenze yakho phezulu kangangoko unako. Gcina imizuzu engama-15 ukuya kwe-30. Phinda 2 ukuya ku-3 amaxesha.

Ukugqibelela L Hlala: Hlala phantsi kunye nemilenze yakho emide kunye kunye, iinyawo ziguquguquke, izandla ziphantsi ngaphandle kwamathanga akho, iminwe ye-2 ukuya kwi-3 intshi emva kwamadolo akho, izithupha phantsi kwamathanga akho aphezulu, kunye nezandla ezichukumisa ngaphandle kwemilenze yakho (nakuphi na umva kunye ngekhe uphume emgangathweni). Exhale, gcina amagxa akho ebanzi, cinezela iintende zakho emgangathweni, ugoqoze ingqibelelo yakho, kwaye ucofe imilenze yakho kunye. Emva koko lungisa iingalo ukuze uphakamise i-butt yakho kwaye emva koko imilenze yakho kunye nezithende malunga ne-1/4 intshi ukusuka emgangathweni. Bamba ixesha elide kangangoko unako. "Xa ukhupha umphefumlo ukuze uphakamise, yenze ngokungathi ucima ikhandlela, ekuvumela ukuba usonge i-corset esinqeni sakho etsala yonke imisipha kunye ibe yiphakheji eboshwe ngokuqinileyo."

Isiphatho sesandla

Nguwe ngokuchasene nomxhuzulane, ulinganisa ubunzima bomzimba wakho ezintendeni zezandla zakho. Iindaba ezimnandi zezokuba wonke umntu unamandla okwenza oku, utshilo uWiderstrom. Esi sisakhono esingasemva kwayo esithatha elona xesha lokuba sifunde: "Kuya kufuneka usebenzise iziqhushumbisi zezandla-ukuze ube nazo," utshilo. Inxalenye enkulu yolu qheliselo isentloko yakho, ukufunda ukulunga ngombono wokuba ujonge phantsi. "Kodwa xa uwoyisa lo msebenzi," utshilo, "uya kuyitshintsha indlela ojonga ngayo izinto ezibonakala zinzima kuwe, uzibuze, Yeyiphi enye into endinokwazi ukuyenza?" Kulapho uqala khona. (Zama oku kuhamba kweyoga okuza kuqala umzimba wakho ngokubethela isiphatho sesandla.)

1.Khululeka xa ungena kwaye ufunde indlela yokubeka izandla zakho ngokuqala nge-90-degree hip stand kunye neempompo zamagxa. Yima ujonge kude nebhokisi eyomeleleyo okanye ibhentshi. Gcwalisa phambili ukutyala izandla phantsi, kwaye unyathele iinyawo phezulu kwaye ungene ebhokisini ukuze umzimba wakho ubume ubheke ezantsi u-L. Emva koko shenxisa ubunzima kwisandla sasekhohlo uze ucofe isandla sasekunene egxalabeni lasekhohlo.Tshintsha amacala; phinda. Yenza i-2 ukuya kwi-3 iiseti ze-10 ukuya kwi-12 reps, amacala atshintshanayo.

2.Yenza uhambo oludongeni ukuze uqale ukolula isandla sakho Ngelixa ixhaswa. Qala kumgangatho weplanga kunye neenyawo ezixineneyo eludongeni. Hamba izandla ngokukhawuleza ukuya eludongeni ngamanyathelo ama-intshi ezi-3, uhamba ngeenyawo phezulu eludongeni njengoko ukhululekile (injongo kukuzisa umzimba wakho ukuba uthinte ngokupheleleyo udonga). Ukuguqula intshukumo ukubuyela ezantsi. Yenza iiseti ezi-2 ukuya kwezi-3 ukuya kwezi-5 ukuya kwezi-6.

3.Funda indlela yokukhaba ngenkxaso ngokwenza izinto zokumisa izandla eludongeni. Yima ujonge eludongeni, i-2 ukuya kwi-3 yeenyawo kude nayo. Khawuleza usonge esinqeni ukutyala izandla emgangathweni phambi kodonga, ukhaba imilenze yakho enye ngexesha de baphumle eludongeni. Bamba eso sikhundla ixesha elide, uvumele izithende zakho ziphume eludongeni imizuzwana embalwa ukuze ungaxhomekeki ngokupheleleyo kuyo. Emva koko buyisela umva intshukumo yokubuyela ezantsi. Yenza i-2 ukuya kwi-3 iiseti ze-25- ukuya kwi-45-yesibini ibambe.

Isiphatho sesandla esifanelekileyo: Yima ngeenyawo ububanzi besinqe kunye neengalo zolule phezulu. Fumana inqaku phantsi malunga neenyawo ezintathu phambi kwakho. Songa phambili, ufikelela izandla kuloo ndawo, ukhaba umlenze wakho wasekhohlo phezulu (kumaxesha akho okuqala amaxesha ambalwa, qalisa ngokutyhala kancinci kunokuba uyazi ukuba kuya kuthatha ukuba unyuke, ukuze ukwazi ukuphucula ukuqonda uhlobo lwamandla afunekayo ukuze ufike apho). Ngokukhawuleza landela ngomlenze wasekunene, uyeke imilenze ukuba inyuke ngaphezulu kwesinqe, ezibekwe ngaphezulu kwamagxa, ezibekwe ngaphezulu kwezihlahla: iyunithi, utshilo uWiderstrom. Bamba ixesha elide kangangoko unako, emva koko wehlise umlenze omnye ngexesha ukuze ubuyele ngokukhuselekileyo ekumeni.

Windshield Wiper

Ukulala ngobuso, swayipha imilenze yakho kunye ngasekhohlo nasekunene kwi-arc ye-180-degree. I-glitch kukuba abafazi bathambekele ekufumaneni imilenze yabo kunye ne-hip flexors ukwenza lo msebenzi. "Xa ukhulula ukubamba kwakho kwezi zihlunu zingalunganga ukuze uzibandakanye ezifanelekileyo-kule meko imeko yakho- unokufikelela kuluhlu olupheleleyo lokuhamba kunye namandla, kwaye ngequbuliso le ntshukumo iye ifikeleleke ngakumbi kwaye isebenze ekubumbeni umzimba wakho," Widerstrom uthi. (Yenze kakuhle, emva koko ujongane nokuzivocavoca nge-oblique yokuhambisa u-10 ukuvavanya amandla akho.)

1.Fundisa umzimba wakho ukushukuma, ukuqhawuka, kwaye utshintshe ulwalathiso ngokukhawuleza nge-barbell twist. Yima ngeenyawo kunye, kunye ne-barbell engenanto (okanye i-broomstick) ehlanjululwe emqolo wakho emagxeni akho ehlombe, ubambe kancinci ibha ngokubambelela ngaphezulu, iingqiniba zigobe phantsi. Gcina i-torso ende kunye ne-hips square, uze ujikeleze i-torso ukuya ngasekunene uze ungabikho olunye uluhlu lokuhamba kwicala lakho lasekunene. Tshintsha amacala; phinda. Yenza iiseti ezi-2 ukuya kwezi-3 ukuya kwezi-10 ukuya kwezi-12, zize zitshintshe amacala.

2.Hambisa imilenze yakho njengenye-kodwa ngaphandle kobunzima obuninzi-kunye neewiper zemilenze egobile. Lala ujonge phantsi ngeengalo ezolulelwe emacaleni kunye namadolo agobileyo esinqeni. Ukugcina imilenze ngokudibeneyo kwiidigri ezingama-90, yeka amadolo ngasekhohlo, ukuvumela inyonga yakho yasekunene yehle emgangathweni, ukuhambisa i-intshi enye ngaphezulu komgangatho. Phakamisa amadolo ukuqala, emva koko uwahlise ngasekunene. Yenza i-2 ukuya kwi-3 iiseti ze-10 ukuya kwi-12 reps, amacala atshintshanayo.

3.Yenza i-wipers yomlenze omnye ukufunda indlela yokulawula intshukumo kuluhlu olupheleleyo. Lala ujonge phantsi ngeengalo ezolulelwe emacaleni, umlenze wasekunene wonyuselwa phezulu kwaye waguqa ngasekhohlo edolweni. Gcina amadolo kunye, yehla imilenze ngasekhohlo ukuya kwi-intshi e-1 ngaphezulu komgangatho, uvumele isinqe sakho sasekunene sishiye umhlaba. Phakamisa imilenze yakho ngendlela eza ngayo, uze uyithobe ngasekunene. Yenza iiseti ezi-2 ukuya kwezi-3 ukuya kwezi-10 ukuya kwezi-12, zize zitshintshe amacala.

Isisuli seWindshield esigqibeleleyo: Lala ujonge phantsi ngeengalo zolulelwe emacaleni kunye nemilenze yolulwe ngaphezulu kwesinqe. Ngeembambo ezicinezela emgangathweni kunye nemilenze kunye, yehla imilenze ngakwesobunxele njengoko i-hip yakho yasekunene iphakamisa emgangathweni, ukuya kwi-intshi eyi-1 ngaphezulu komgangatho. Landela imilenze yakho umva ukuze uqale, uze uyihlise ngasekunene. "Njengoko imilenze yakho ifikelela kude nombindi wakho, umzimba wakho uba nzima kakhulu ukuze uhlale uzinzile kwaye uqhagamshelwe phantsi," utshilo uWiderstrom. "Ke xa imilenze yakho ibuyela embindini, uziva ukhulula kancinci uxinzelelo."

Uluhlu lwezibane

I-squat ngokunzulu, buyela umva kumqolo ongaphezulu kwaye wolule imilenze yakho ukuya eluphahleni, uqengqele phambili kwiinyawo, squat ngokunzulu, kwaye ume kwakhona. Yenza yonke loo nto ngaphandle kokuyeka, kwaye uzenzele i-candlestick roll. Umqulu wekhandlela uyavutha kwaye udibanisa zonke izihlunu kumbindi wakho ngelixa usuka kwindawo yokuma uye esebenzayo ukuya kuma kwakhona, utshilo uWiderstrom. Ukuzivocavoca okuphefumlelweyo kwe-gymnastics kuhlala kunzima kuba ngaphezu kokubiza amandla, ukuhamba kunye nokulungelelanisa, kufuna ukuba ukhululeke ukuhamba ngokungaboni. “Ungoyika kancinci ukubuyela umva-ke xa ukuyo, ulindele ukuba uzive ungaqhelekanga-kodwa emva koko ufumane i-hang yayo kwaye uyazi ukuba ulindele ntoni,” utshilo. "Ngokwenene iqala ukuba mnandi, kwaye ngequbuliso ulungile kuyo." Yiya kwi-newbie uye kwipro ngamanyathelo amathathu alula.

1.Lawula indawo yokugungqa(kunzima kunokuba ibonakala) ngokwenza ukubamba okungabambekiyo. Lala ujonge phantsi ngeengalo zolulelwe emva kwentloko kunye nemilenze ubude kwaye ucinezela ngokudibeneyo. Tsala i-abs yakho ngokuqinileyo kwaye ucinezele umva wakho osezantsi, uze uphakamise iingalo zakho, intloko, intamo, amagxa, kunye nemilenze i-intshi ezi-8 ukuya kwezi-12 emhlabeni (zama ukwenza umzimba wakho ufane nobume besihlalo sokugungqa). Gcina imizuzu engama-15 ukuya kwe-30. Phinda 2 ukuya ku-3 amaxesha.

2.Funda ngendlela yokusebenzisa umfutho ukushukuma ngelixa ugcina indawo yokubamba umngxuma ngokulinganisa isiphelo ngasinye. Gcina enye i-2- ukuya kwi-5 yeepawundi ubunzima ngezandla zombini ngasemva kwentloko yakho kunye nenye phakathi kweenyawo zakho. Qala kwindawo yokubamba, emva koko, ngaphandle kokutshintsha ubume bomzimba wakho, gungqa ubuye ngapha nangapha, uvumele ubunzima bukutsalele ngapha nangapha. Yenza iiseti ezi-2 ukuya kwezi-3 ze-10 ukuya kwi-15 reps.

3.Ukuvuka yinxalenye enzima, Nazi ke iindlela ezimbini zokukunceda. Isiqalo sihlala sinye: Yima ngeenyawo kunye, iingalo zifikelela phambili. Squat yonke indlela ezantsi, kwaye xa i-butt yakho ichukumisa umgangatho, buyela umva kumqolo ongaphezulu, uthumele imilenze phezulu kwaye emva kancinci. Ukuba uyasokola ukuhamba, nqumla imilenze yakho kumqulu oya phambili ukuze ume, ngelixa usebenzisa izandla zakho ukucinezela emgangathweni kumacala omabini ezinqeni zakho. Ukuba ungamandla osweleyo, bamba ubunzima ezandleni zakho kumqulu ngasemva, kwaye uwutyhalele phambili kwindlela eya phezulu ukukunceda ukuba ume. Yenza iiseti ezi-2 ukuya kwezi-3 ze-8 ukuya kwi-10 reps.

Uluhlu oluLungileyo lwezibane: Yima ngeenyawo kunye neengalo zijonge phambili. I-squat yonke indlela ezantsi, kwaye xa i-butt yakho ichukumisa umhlaba, buyela umva, ufike ezingalweni zakho emva kwentloko, uqengqele ngasemva kwakho, uvumele imilenze yakho ethe tye inyukele phezulu okhalweni lwakho ukuze yenze umfutho. Ngaphandle kokumisa, qengqeleka phambili, usondeza izithende zakho ngokusondeleyo kwi-butt yakho njengoko unako ngelixa udibanisa iinyawo zakho phantsi; fikelela kwiingalo zakho phambili ukuze ubuye ungene kwindawo ephantsi ukuze unyukele kukuma. "Cinga ngale ntshukumo njengamehlo," kusho uWiderstrom. "Ukuhanjiswa kwamandla ukusuka ezinyaweni zakho ukuya entlokweni yakho ukubuyela iinyawo zakho." Ke ukuba unengxaki yokwenza ukuba ibe phantsi, buyela umva ngegusto encinci. (Ukujongana nokuzivocavoca okuphefumlelweyo kwe-gymnastics ecaleni ukuphucula izakhono zakho kwaye ucelomngeni imisipha yakho.)

Ipistol Squat

"Esi squat somlenze omnye esinzulu asinikwanga amandla eenkwenkwezi asifaneleyo, ke uninzi lwabasetyhini aluzami nokuzama," utshilo uWiderstrom. Kodwa izibonelelo zomzimba zikufanelekile ukuphindaphinda: Womeleza umlenze ngamnye ngokuzimeleyo, olungelelanisa ukungalingani, kwaye wakha nokomelela, izihlunu eziqinileyo ukusuka kumbindi wakho ukuya ezantsi, utshilo uWiderstrom. Nantsi indlela yokwakha kuyo.

1.Yenza imipu usebenzisa ipali ukunceda ukunciphisa umthwalo wakho: Yima kumlenze wasekhohlo ujonge kwipali kwaye uyibambe ngesandla sasekhohlo. Vumela isundu sakho sityibilikise isibonda njengoko ushenxisa isinqe sakho umva, wandise umlenze wasekunene uye phambili, kwaye wehle kwisquat somlenze omnye kunye ne-hip crease yakho ngaphantsi kwenqanaba ledolo. Sebenzisa uncedo oluncinci njengoko unako ukuma. Yenza iiseti ezi-2 ukuya kwezi-10 ukuya kwezi-10 umlenze ngamnye.

2.Sebenza ekuphuculeni ubunzulu bakho ngokwenza umpu kwisitulo esinyusiweyo. Yima malunga nonyawo phambi kwebhokisi okanye ibhentshi ephantsi, ujonge kude nayo. Ubunzima beShift kumlenze wasekhohlo, uze ugobe umlenze wasekhohlo, uthumele isinqe umva usihla ezantsi ebhentshini ngelixa usolula umlenze wasekunene neengalo ngaphambili. Nje ukuba i-butt yakho ichukumise ibhentshi, lungisa umlenze wasekhohlo ukuze ubuyele ekumeni. Yenza iiseti ezi-2 ukuya kwezi-8 ukuya kwezili-10 umlenze ngamnye, ukunciphisa ukuphakama kwebhentshi okanye ibhokisi njengoko uphucula.

3.Yongeza ubunzima kule ntshukumo Ngokwenyani yenza kube lula ngokuchasene nentshukumo, ke ngaphambi kokuba uzame umpu wobunzima bomzimba, yenza ubunzima. Bamba i-dumbbell enye (qala nge-15 yeepawundi; ukunciphisa njengoko usiya usomelela) ngokuthe nkqo ngezandla zozibini, iingalo zolulelwe phambili. Shift ubunzima emlenzeni wasekhohlo, emva koko thumela i-hips ngasemva nasezantsi njengoko unciphisa isinqe sakho ngaphezulu kwe-degrees ezingama-90, ngelixa usandisa umlenze wasekunene phambili. Nje ukuba ucofe apha ngezantsi ngokungafaniyo-ngaphandle kokuhlisa umlenze wasekunene ngamandla ukubuyela kukuma. Yenza iiseti ezi-2 ze-8 ukuya kwi-10 reps ngomlenze ngamnye, utshintshisa imilenze. (Thatha oku emva komngeni wakho wemihla ngemihla we-squat kwiziphumo zokubulala.)

I-Squat yePistol egqibeleleyo: Yima kumlenze wasekhohlo ngoxinzelelo olulinganayo kuwo onke amacala onyawo lwakho, umlenze wasekunene uphakanyiswe kancinci phambili. Goba idolo lasekhohlo kwaye uthumele i-hips ngasemva, ufikelele kwiingalo phambili njengoko unweba umlenze wasekunene phambili, unciphisa umzimba de kube yi-hips engaphantsi kwe-parallel. Emva koko tywina glute kunye nomsipha wokumisa ukwehla kwakho, kwaye bayeke benze njengomthombo wokukubuyisela kukuma. "Khawufane ucinge ukuba utyhala umlenze wakho omileyo iinyawo ezi-6 phantsi emgangathweni," utshilo u-Widerstrom. "Oko kuya kubandakanya izihlunu zomlenze ezinkulu kunye neziko lakho lamandla ngaphezulu kokucinga nje ngokulungisa idolo lakho ukuze ume."

Ukuphushela phezulu

Ukuthetha ngokuthe ngqo, isifuba sakho kufuneka sitye emgangathweni ngalo lonke ixesha uthoba ukuze utyhale. Ukuba uyathanda ukuyikhupha, awuwedwa. "Iziko lethu lobunzima sisinqe sethu," utshilo uWiderstrom. (Kumadoda, sisifuba sawo.) "Yiyo loo nto imilenze yethu iqinile njengesihogo, kodwa asinawo amandla aphezulu omzimba." Iindaba ezimnandi zezokuba ungasebenzisa i-butt yakho kunye nemilenze enamandla ngakumbi ukunceda ukushukuma komzimba ogcweleyo. Kwangelo xesha, yakha amandla omzimba ongasentla kwaye ucofe kuluhlu olupheleleyo lwentshukumo yokuqhubela phambili kwamanyathelo amathathu eWiderstrom. (Emva koko ujongane nomceli mngeni wokutsala iintsuku ezingama-30 ukuze ugqibelele.)

1.Ukufezekisa intshukumo yokucinezela kunye nokomeleza isifuba neengalo zakho, yenza umatshini wokushicilela webhentshi (iidumbbells aziyi kusikwa apha kuba uzihambisa ngokwahlukeneyo, ngokungafaniyo nomgangatho). Qala nge-bar engenanto, emva koko ungeze ubunzima njengoko kufuneka. Xoka ujonge ebhentshini iinyawo zithe tyaba phantsi. Bamba i-barbell ngokubambelela ngaphezulu ngezandla zakho ububanzi begxalaba ngaphandle. Yolula iingalo ngaphezulu kwesifuba ukuqala. Ibha esezantsi yokutyisa isifuba, emva koko ucinezele ukubuyisela. Yenza iiseti ezi-2 ukuya kwezi-3 ze-10 ukuya kwi-15 reps.

2.Ukuthambekela kokunyusa ukunyusa isiseko sakho kubandakanyeka kwaye ndikuthabathe ukunyakaza okupheleleyo kodwa ngaphandle kobunzima bakho bonke. Yenza i-push-ups epheleleyo ngezandla zakho kwibhentshi eyomeleleyo okanye ibhokisi kunye neenyawo zakho phantsi. Yenza iiseti ezi-2 ukuya kwezi-3 ukuya kwezi-8 ukuya kwezi-10.

3.Ukukhutshwa kokukhutshwa kwesandla kunika umzimba wakho umzuzwana ukuba uphinde uchache kwaye usete kwakhona isiqingatha kwisithuba ngasinye sokukhulisa amandla akho ezantsi kwe-push-up ukusuka kwindawo yokumisa. Qala kumgangatho kwiplanga. Umzimba ongezantsi ngokupheleleyo emgangathweni. Phakamisa izandla ngokufutshane, emva koko uzityale emgangathweni kwakhona kwaye unyuse ubume kwiplanga. Yenza iiseti ezi-2 ukuya kwezi-3 ze-8 ukuya kwi-10 reps. “Nabagqatswa bam kwi-Biggest Loser ene-80- ukuya kwi-100-plus iikhilogram ukuze baphulukane nokufunda indlela yokwenyani ukutyhala ngale ndlela,” utshilo. "Ngamanye amaxesha kuye kufuneke baxobule phantsi, kodwa kungcono kakhulu kwiimisipha kunye noomatshini kunokuwisa amadolo."

Ukutyhala ngokugqibeleleyo: Qala kumgangatho kwiplanga kunye nezandla zakho ngaphantsi kwamagxa akho kunye neenyawo ezili-8 ukuya kwe-12 intshi ngaphandle (kwisiseko esomeleleyo). "Khawufane ucinge ukuba unokutshintsha iswitshi ejika kwimisipha ukusuka emagxeni akho, esifubeni, kwiingalo, kwi-abs, kwi-butt ukuya emilenzeni," utshilo uWiderstrom. "Jonga ngokukhanyisa la maqela emisipha aya kukuhambisa ngokuhamba." Emva koko qalisa ukwehlisa, ugobe iingalo zakho ukuze kubekho isithuba se-4- ukuya kwi-6-intshi phakathi kwengqiniba kunye ne-ribcage, ukuqinisekisa ukuba izihlunu ezininzi ziyangena. ukuze wenze ezinye izihlunu zesifuba zisebenze. " Nje ukuba isifuba sakho sibrashise umgangatho, buyisela umva ukuya kwiplanga.

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