Iingcebiso zokufaneleka ukuze ufumane iToned

Umxholo

• Ukuba kuvakala ngathi mva nje uhamba ngokuzilolonga, zama ezi ngcebiso zokuqina komzimba kumqeqeshi wobuqu weSixeko saseNew York uChrista Bache.
• Endaweni yokuqaqadeka, zama ezi ndlela zokuzilolonga ...
• Ikhonkco enesisindo kunye nebhloko yeyoga
• Endaweni yokucinezela igxalaba le-dumbbell, zama ezi ndlela zokuzilolonga ...
• Ukongeza ibhendi yokumelana
• Endaweni ye squat, zama le mithambo ...
• I-squat enzulu elandelwa yisiqingatha se-squat
• Endaweni yokuma ii-biceps curls, zama ezi ndlela zokuzilolonga ...
• I-curl curls kwibhentshi ehlengahlengiswayo
• Uphengululo lwe

Ukuba kuvakala ngathi mva nje uhamba ngokuzilolonga, zama ezi ngcebiso zokuqina komzimba kumqeqeshi wobuqu weSixeko saseNew York uChrista Bache.

Uya kwandisa umngeni wokuhamba-kwaye ubone iziphumo ngokukhawuleza. (Yenza i-10 ukuya kwi-20 reps kumsebenzi ngamnye.)

Endaweni yokuqaqadeka, zama ezi ndlela zokuzilolonga ...

Ikhonkco enesisindo kunye nebhloko yeyoga

Bamba i-1 ukuya kwi-3-pound dumbbell ngezandla zombini emva kwentloko yakho kwaye ubeke ibhloko phakathi kwamathanga akho, iinyawo phantsi. Gcina ubunzima emva kwentloko yakho ngelixa utyumza.

Ukuqinisa ukomelela "Ukongeza i-dumbbell amps up the resistance, okwenza ukuhamba kube nzima, kwaye ibhloko izisa umgangatho wakho we-pelvic kunye nezihlunu zangaphakathi zethanga."

Endaweni yokucinezela igxalaba le-dumbbell, zama ezi ndlela zokuzilolonga ...

Ukongeza ibhendi yokumelana

Yima embindini webhendi kwaye ubambe isiphelo kunye ne-dumbbell esandleni ngasinye emagxeni. Cinezela iintsimbi ngaphezulu kwentloko, ubambe ukubala oku-2, emva koko ubuyele kwindawo yokuqala kwaye uphinde.

Khulisa ukomelela "Xa usebenzisa iibhendi zokumelana nobunzima, unyanzela izihlunu zakho ukuba zisebenze nangakumbi."

Endaweni ye squat, zama le mithambo ...

I-squat enzulu elandelwa yisiqingatha se-squat

Yima ngeenyawo ububanzi begxalaba ngaphandle kunye ne squat ezantsi kangangoko unako. Bamba imizuzwana emi-5, uze ume ngeenyawo.Yenza i-squat yesiqingatha (yehla usisiqingatha ubunzulu) kwaye ubambe imizuzwana emi-5 ukugqibezela i-1 rep.

Khulisa ukomelela "Ukutshintsha uluhlu lwakho lwesindululo kunika ubunzima kwiimisipha zakho."

Endaweni yokuma ii-biceps curls, zama ezi ndlela zokuzilolonga ...

I-curl curls kwibhentshi ehlengahlengiswayo

Bamba i-dumbbell ye-3- ukuya kwi-5 kwisandla ngasinye kwaye uhlale kwibhentshi elithobekileyo neengalo ezandiselwe emgangathweni, iintende zijonge phambili. Ubunzima be curl emagxeni akho, ezantsi, kwaye uphinde.

Khulisa ukomelela "Ukusuka kwesi sikhundla, kunzima ukukopela ngokujiwuzisa isinqe sakho phambili okanye ukuxhomekeka."

Khetha Ubume njengomthombo wazo zonke iingcebiso zakho zokomelela komzimba, kubandakanywa neendlela zokuzilolonga ekufuneka uzomelezile ukomelela kunye namandla.

Uphengululo lwe