Ukuzilolonga oku-9 okusebenzayo kunye nendlela yokwenza

Umxholo

• 1. Isquat
• 2. Jika kwicala elinye kunye UKettlebell
• 3. Uphuhliso oluphezulu
• 4. Ibhodi yesilayidi
• 5. Ukujija ngentambo yomkhosi waselwandle
• 6. Icala elinye eliqinileyo
• 7. IiBurpees
• 8. I-TRX triceps
• 9. Isisu

Ukuzivocavoca okusebenzayo yilezo zisebenza zonke izihlunu ngexesha elifanayo, ngokwahlukileyo kwinto eyenzekayo ekwakheni umzimba, apho amaqela emisipha asebenza yedwa. Ke, imithambo yokusebenza iyaluphucula ulwazi lomzimba, ukulungelelanisa iimoto, amandla, ukulinganisela kunye namandla emisipha.

Uqeqesho olusebenzayo lunokwenziwa ngabo bonke abantu, ukuba nje bakhatshwa yingcali yokufunda ngokwasemzimbeni. Olu hlobo loqeqesho luyasebenza kwaye lubandakanya amaqela aliqela emisipha, ethanda ukuphuculwa kwemeko yomzimba kunye nokuphuculwa kwamandla omzimba kunye nonyamezelo. Fumanisa ezinye izibonelelo zoqeqesho olusebenzayo.

Ukuzivocavoca okusebenzayo kwenziwa ikakhulu ngokusetyenziswa kobunzima bomzimba, nangona kunjalo imithambo inokwenziwa kusetyenziswa ezinye izixhobo, ezinje ngeedumbbells, iirabha zomculo, iipulleys, iintsimbi, Iibhola zaseSwitzerland, phakathi kwezinye, ezilula kwaye ezingabizi.

Kubalulekile ukuba isekethe esebenzayo ichongwe yingcali ngokweempawu zomntu kunye neenjongo zakhe. Eminye imizekelo yokuzivocavoca okusebenzayo yile:

1. Isquat

I-squat ngumthambo omkhulu hayi nje ukomeleza undoqo, kodwa nokusebenza kwamalungu asezantsi kwaye unokwenziwa usebenzisa ubunzima bomzimba wakho okanye ngee-dumbbells.

Ukuze i-squat yenziwe ngokuchanekileyo, kubalulekile ukubeka iinyawo zakho zijonge phambili kunye nobubanzi begxalaba kwaye, ukuba kufanelekile, bamba i-dumbbell phambi komzimba wakho. Emva koko isivumelwano esiswini, crouch kwaye ubuyele kwindawo yokuqala. Le ntshukumo kufuneka iphindwe ixesha eliboniswe ngumhlohli.

2. Jika kwicala elinye kunye UKettlebell

Lo msebenzi wenziwa kusetyenziswa iketile kwaye igcwalisa i-squat njengoko inceda ukuphuhlisa i-ankle, idolo kunye nokwandiswa kwehips.

Ukwenza lo msebenzi, kufuneka ubambe iketile Isandla sakho sasekunene kwaye ugobe amadolo kancinci. Emva koko tyhala ngomzimba ukuze iketile yima egxalabeni ubude nasemadolweni wandisiwe, kwaye ke wehlise i-kettlebell ngendlela efanayo.

Kuba uqeqesho olusebenzayo lunamandla, kuhlala kucetyiswa ukuba nini iketile buyela kwindawo yokuqala, umntu uyayigqithisela kwelinye icala, akwazi ukusebenza omabini amacala ngexesha lothotho olunye.

3. Uphuhliso oluphezulu

Lo msebenzi unceda ukunika uzinzo kumbindi nasemagxeni kwaye unokwenziwa nge-dumbbell okanye nge-barbell, umzekelo.

Ukuphunyezwa kwalo msebenzi kulula, beka nje i-dumbbells okanye i-barbell ekuphakameni kwamagxa kunye nokukhula ngaphezulu kwentloko, kwaye intshukumo kufuneka iphindaphindwe ngexesha eliboniswe ngumhlohli.

4. Ibhodi yesilayidi

Ibhodi ngumsebenzi omkhulu wokuqinisekisa ukuzinza kwegxalaba kunye nokuqina kwesiseko, esihambelana nezihlunu zesisu esiswini, esiswini kunye nommandla we-pelvic oqinisekisa uzinzo lomqolo.

Ukwenza ibhodi, xhasa nje izandla zakho okanye iingqiniba kunye neebhola zeenyawo zakho phantsi kwaye ugcine indawo yexesha elicetyiswe ngumhlohli.

5. Ukujija ngentambo yomkhosi waselwandle

Lo msebenzi ukhuthaza ukonyuka kokunganyangeki okungundoqo kwaye uthanda imeko yomzimba, edla ngokudityaniswa kwimijikelezo esebenzayo.

Ukusetyenziswa kwentambo yomkhosi waselwandle kulula, umntu kufuneka abambe iziphelo zentsontelo, asibambe isisu kwaye, ngamadolo athambeke kancinci, ashenxise izandla phezulu nasezantsi, ngokunye, ukwenzela ukuba ukwenziwa kweempawu kungabikho.

6. Icala elinye eliqinileyo

Ukuqina okungafaniyo nako kungabandakanywa kuqeqesho olusebenzayo, njengoko ikuvumela ukuba usebenze umva womlenze, ukongeza ekusebenziseni izihlunu zesisu kunye nesisu, kuba kufuneka uhlale uzinzile ukwenza intshukumo.

Lo msebenzi unokwenziwa nge-dumbbell okanye iketile, ekufuneka ibanjwe phambi komzimba ngesandla esinye kuphela. Emva koko, umlenze uhambelana nesandla kunye nobunzima kufuneka bulungiswe emgangathweni kwaye omnye umlenze kufuneka unqunyanyiswe emoyeni ngexesha lokuhamba, okubandakanya ukuthoba umthwalo unyawo kwaye emva koko ubuyele kwindawo yokuqala, kubalulekile ukugcina umqolo wakho uthe tye kwaye izihlunu zakho zesisu zenziwe zasebenza.

Kwimeko yalo msebenzi, umqeqeshi unokubonisa ukufezekiswa kokuphindaphinda okuphezulu ngexesha elimiselweyo kwaye kamva enze ngomnye umlenze, okanye angabandakanya omnye umthambo osebenzayo phakathi komlenze omnye nomnye.

7. IiBurpees

I-burpee ngumsebenzi olula kwaye ogqityiweyo osebenza kumzimba we-cardiorespiratory capacity, kwaye ungabandakanywa ekuqeqesheni okusebenzayo ukunyusa izinga lentliziyo kunye nokuthanda inkcitho yekhalori.

Ukuhamba kwe-burpee ngokusisiseko kubandakanya ukulala phantsi kunye nokuvuka ngokukhawuleza. Oko kukuthi, ukwenza intshukumo, umntu kufuneka aphose iinyawo zakhe ngasemva ngelixa exhasa izandla zakhe phantsi, ukuze alale phantsi ngokupheleleyo. Emva koko, yenza intshukumo eguqukayo ukuze uphakamise, ke kuya kufuneka uyitsale imilenze yakho kwaye uphakamise umgangatho, wenze ukutsiba okuncinci kwaye wolule iingalo zakho phezulu.

Kubalulekile ukuba umntu agcine isingqisho ngexesha lokusebenza kwe-burpees, ejonge umgangatho wokuhamba.

8. I-TRX triceps

Ukwenza umthambo we-triceps kwi-TRX kubalulekile ukuba uhlengahlengise itheyiphu ngokobunzima obuboniswe ngumhlohli kwaye ubambe itape ngentla kwentloko yakho. Emva koko, wolule kwaye uguqule iingalo zakho, wenza uphinda-phindo ngokokuqhelaniswa nomntu.

I-TRX sisixhobo esiguqukayo kakhulu, esinokufakwa kuqeqesho olusebenzayo ngeendlela ezininzi, sandise ubunzima bokwenza intshukumo kunye nokuqinisekisa izibonelelo ezininzi. Bona ngakumbi malunga ne-TRX.

9. Isisu

Nangona uninzi lokuzilolonga olusebenzayo lusenza isisu, kukwabangela umdla ukwenza isisu ukusebenza kwesi sihlunu ngendlela ethe qelele. Yiyo loo nto inokuboniswa ngumqeqeshi ukuba enze i-lateral, supra okanye i-sit-up ezisezantsi ngokwenjongo yoqeqesho.

Olunye uhlobo lwesisu esisoloko siboniswa sisisu esipheleleyo, apho umntu kufuneka alale phantsi kwaye athambise imilenze, ukuze amanqina eenyawo achukumise okanye amadolo ahlangane iinyawo zimiliselwe emgangathweni . Emva koko, kuya kufuneka uphakamise ngokupheleleyo emgangathweni kwaye ulawule ukubuyela kwindawo yokuqala, wenze le ntshukumo ngokokuqhelaniswa nomyaleli.