Ungawugcina njani amandla akho aSebenzayo ngelixa uhlala kwindawo efanelekileyo

Umxholo

• Oku kwahluke njani kuqeqesho ‘olungasebenziyo’?
• Ungalwandisa njani uqeqesho lwakho
• Isiqhelo sokuqala
• Ibhulorho ezukileyo
• Isikwere
• Ukuphushela phezulu
• Umda wecala
• IPlanga
• Inkqubo yesiqhelo
• Ukunyathela ukuya emaphepheni
• Ukufa
• Igoblet squat
• Umqolo wedumbbell womlenze omnye
• Umthi
• Inkqubo yesiqhelo
• Umlenze omnye wokubulala isiRomania
• Squat ngaphambili
• Reverse lunge ngokujikeleza
• Hlaziya umqolo
• IBurpee ukutsiba ngokubanzi
• Umgca wezantsi

Uqeqesho olusebenzayo ligama elisetyenziselwa ukuchaza imithambo ekunceda ukuba wenze imisebenzi kubomi bemihla ngemihla ngokulula.

Le mithambo isebenzisa umzimba uphela-ngokuqinisekileyo izihlunu ezininzi-kwaye ugxininise amandla asisiseko kunye nozinzo.

Ngokubonisa ukuhamba kobomi bakho bemihla ngemihla, njengokuqhekeza, ukufikelela, okanye ukuphatha into enzima, ukwakha amandla okusebenza kunokunceda ukwandisa umgangatho wobomi kunye nokunciphisa umngcipheko wokulimala.

Oku kwahluke njani kuqeqesho ‘olungasebenziyo’?

Uhlobo lomzimba-loqeqesho lwamandla-oluhlala lujolise kwiqela elinye lemisipha-aliboneleli ngezibonelelo ezininzi kwindawo yokomelela komzimba.

Umzekelo, i-bicep curl ijolise nje kwi-bicep, kodwa i-bicep curl dibanisa I-combo yokubuyela umva edibanisa umzimba uphela kwaye kuvavanya ibhalansi yakho.

Kuxhomekeka kwiinjongo zakho, wonke umthambo unakho ukusebenza ngandlela thile, kodwa izihlunu ezininzi, iintshukumo ezidibeneyo ngokudibeneyo zihlala zibonelela ngeyona buck yakho.

Ungalwandisa njani uqeqesho lwakho

Indawo yokuhlala endaweni isenokungabi yindawo efanelekileyo yokusebenza, kodwa ngokulula unokugcina amandla akho okusebenza ngokuhlala ungaguquguquki.

Sebenzisa into onayo ejikeleze indlu-iijagi ezinkulu zamanzi endaweni ye-dumbbells, umzekelo-kwaye ungazicombululi izinto.

Zama iindlela zethu ezingenanto ezingenanto kwisisombululo esilula.

Isiqhelo sokuqala

Ukuba ungumqali kuqeqesho lokuqina, okanye uthathe ixesha elininzi lokuphumla, qala apha ngale ndlela yokutya umzimba.

Ngokuzilolonga okunje nge squats kunye ne pushups, uya kugxila kwezinye izinto ezisisiseko eziya kukunceda ugcine amandla akho okusebenza.

Sebenza kule setyhula yokuzivocavoca ama-5, ugqibe iiseti ezi-3 ze-12 reps ngaphambi kokudlulela kwelandelayo. Phumla imizuzwana engama-30 ukuya kwengama-60 phakathi kweseti nganye kunye nemizuzu eli-1 ukuya kwezi-2 phakathi komthambo ngamnye.

Ibhulorho ezukileyo

Ikhonkco lakho elingasemva-okanye ngasemva komzimba wakho-ligcwele izihlunu ezinamandla eziyimfuneko ekuhambeni kwemihla ngemihla. Dibanisa ibhulorho glute ukuyomeleza.

Izihlunu zasebenza:

• glutes
• imisipha
• isisu

Kwenziwa kanjani:

1. Lala ngomqolo ugobile amadolo iinyawo zakho zithi tyaba phantsi.
2. Beka iingalo zakho phantsi ngamacala akho kunye neentende zakho phantsi.
3. Faka kwaye uqale ukuphakamisa inyonga yakho usiya eluphahleni, ukutyhoboza ngonyawo lwakho kwaye ubandakanye ingqokelela yakho, imithambo kunye nemisipha.
4. Misa ikhefu phezulu, emva koko ubuye kancinci ukuqala.

Isikwere

Ukusuka ekuhlaleni esihlalweni ukuya ekukhetheni igrosari, ugcwala imini yonke ungazi.

Ukongeza ii-squats kwindlela yakho yokuzilolonga kuya kukunceda ugcine amandla akho okusebenza ngelixa uhlala kwindawo efanelekileyo.

Izihlunu zasebenza:

• quads
• imisipha
• glutes
• isisu

Kwenziwa kanjani:

1. Yima iinyawo zakho ububanzi bamagxa, ushiye iingalo zakho ngqo ezantsi emacaleni akho.
2. Bopha undoqo wakho kwaye uqalise ukutyhala umva wakho, ugoba amadolo ngokungathi uza kuhlala esitulweni.
3. Qinisekisa ukuba amadolo akho awasuki kwaye isifuba sakho sihlale sinebhongo. Misa kancinci xa amathanga akho efikelela kumgangatho.
4. Pushisa ngokulinganayo ngeenyawo zakho zonke ukuya kwindawo yokuqala.

Ukuphushela phezulu

Enye yezona zinto zisisiseko somzimba opheleleyo onokuzenza, i-pushup ibalulekileyo kumandla angaphezulu komzimba.

Izihlunu zasebenza:

• abaxhasi
• I-deltoids yangaphambili
• triceps

Kwenziwa kanjani:

1. Ngena kwindawo ephezulu yeplanga izandla zakho zibanzi kancinci kunamagxa akho.
2. Umzimba wakho kufuneka wenze umgca othe ngqo ukusuka entloko ukuya ezinzwaneni, kwaye ukujonga kwakho kufanele kube ngaphambili.
3. Qengqa amagxa akho ezantsi nasemva.
4. Gobela iingqiniba zakho kwaye uhle ezantsi, uzigcine kwi-angle ye-45-degree de isifuba sakho sichukumise umhlaba.
5. Pushisela phezulu ukuqala, uqinisekise ukuba umqolo wakho osezantsi uhlala womelele.

Umda wecala

Sihamba ngaphambili sibuyele kancinci kubomi bemihla ngemihla-ukuhamba, ukunyuka izinyuko, kude kufike ezantsi ukuze sibambe into ephambi kwakho.

Side-to-side, or lateral, movement is not as common, kodwa iseyinto ebalulekileyo nakweyiphi na indlela yokusebenza komzimba.

Izihlunu zasebenza:

• glutes
• quads
• abenzi be-hip

Kwenziwa kanjani:

1. Qalisa ukuma ngeenyawo zakho kunye kunye neengalo phantsi ecaleni kwakho.
2. Thatha inyathelo elikhulu uye ecaleni ngonyawo lwakho lwasekunene, ugoba idolo kwaye uhlale umva esinqeni njengoko uhamba. Gcina umlenze wakho wasekhohlo uthe tye kwaye isifuba sakho sihamba yonke intshukumo.
3. Nyusa unyawo lwakho lwasekunene kwaye ubuyele ekuqaleni.
4. Phinda amanyathelo afanayo kwelinye icala.

IPlanga

Iplanga lisebenza kuwo wonke umzimba, kodwa libeka ubukhulu becala kugxilwe kulo. Amandla angundoqo ahambelana nobomi bemihla ngemihla obunempilo, ke zikhuphe!

Izihlunu zasebenza:

• deltoids
• abaxhasi
• Ispinae esisidanga
• irhomboid
• serratus ngaphambili
• quads
• isisu

Kwenziwa kanjani:

1. Ngena kwindawo yeplanga kwiingalo zakho nakubhontsi.
2. Qengqa amagxa akho ezantsi nasemva, kwaye uqinisekise ukuba isinqe sakho asipiki okanye asikhawulezi.
3. Umzimba wakho kufuneka wenze umgca ochanekileyo ukusuka entloko ukuya kwizithende.
4. Phefumla apha, ubambe imizuzwana engama-30 ukuya kumzuzu. Phinda amaxesha ama-3 ukuya kwezi-3.

Inkqubo yesiqhelo

Nje ukuba uzive unentembelo kulungelelwaniso lomzimba - kwaye unokugqibezela ii-reps ezi-12 ngokulula - qhubela phambili kwindlela yesiqhelo.

Uya kudinga ukukhanya kunye nokumodareyitha kweedumbbells zesekethe. Kwakhona, jolise kwiiseti ezi-3 zomsebenzi ngamnye kunye ne-10 ukuya kwi-12 reps.

Ukubuya okumbalwa kweseti yakho kufuneka kube ngumceli mngeni, kodwa kuya kufuneka ubenakho ukuwagqiba ngefom elungileyo-lungisa ubunzima bakho ukuze ufike apha.

Ukunyathela ukuya emaphepheni

Iintshukumo ezimbaxa ezinje ngestepup ukuya emagxeni cinezela ngakumbi ibuck yakho ngelixa ubonakalisa ngokwenyani uninzi lwezenzo onokuzigqiba kubomi bemihla ngemihla.

Izihlunu zasebenza:

• glutes
• quads
• amathole
• isisu
• deltoids
• triceps

Kwenziwa kanjani:

1. Yima emva kwebhentshi okanye umphezulu ophakamileyo nge-dumbbell kwisandla ngasinye kwinqanaba lamagxa.
2. Nyathela ngenyawo lasekunene, ucofe isithende kwaye ucinezele iidumbbells phezulu.
3. Buyisela iidumbbells kwinqanaba lamagxa kwaye ubuye umva ezantsi, unyawo lwasekhohlo kuqala.
4. Phinda, ukhokele ngomnye umlenze.

Ukufa

Omnye wookumkani bokuzivocavoca amandla, i-deadlift ijolise kuyo yonke ikhonkco lakho langemva-kunye nomxholo wakho-kwaye unikezele ngamandla amakhulu.

Izihlunu eziphambili ezisetyenzisiweyo zibandakanya:

• imigibe
• irhomboid
• Ispinae esisidanga
• quads
• glutes
• imisipha
• isisu

Kwenziwa kanjani:

1. Beka i-barbell okanye i-dumbbells emhlabeni kwaye ume ngqo emva kwabo, iinyawo ububanzi begxalaba ngaphandle.
2. Ukugcina umva othe ngqo, ihenjisi esinqeni, ukugoba amadolo kancinci, kunye nokubamba i-barbell okanye i-dumbells. Amehlo akho kufuneka abe phambili.
3. Qengqa amagxa akho ezantsi nasemva, tsalela ngaphakathi, kwaye wolule imilenze yakho.
4. Tsala i-barbell okanye i-dumbbells phezulu emhlabeni.
5. Xa imilenze yakho ithe tye kwaye ubutsalile ubunzima emzimbeni wakho, hlala emva esinqeni uze ugobe amadolo.
6. Buyisela ubunzima emhlabeni.

Igoblet squat

Ngelixa ii-squats ezinobunzima zinokubeka umthwalo omninzi kumqolo ongezantsi, i-goblet squats ijolise kwi-quads kunye ne-glutes ngaphandle koxinzelelo olongeziweyo.

Oku kuthetha ukuba uza kufumana onke amandla omlenze ngaphandle kokubandakanyeka komqolo osezantsi.

Izihlunu zasebenza:

• quads
• glutes
• amathole
• isisu

Kwenziwa kanjani:

1. Ukuseta, bamba i-dumbbell ngokuthe nkqo ngezandla zozibini phantsi kobunzima.
2. Beka i-dumbbell ngokuchasene nesifuba sakho, kwaye ugcine unxibelelana nomzimba wakho kuyo yonke intshukumo.
3. Yima iinyawo zakho zibanzi kancinane kunobubanzi begxalaba ngaphandle kunye neenzwane ngaphandle kancinci.
4. Ukungenisa ngaphakathi kwaye uqalise ukuqhekeka, uhleli umva esinqeni, ugoba amadolo kwaye ugcine undoqo uqinile.
5. Vumela iingqiniba ukuba zilandelele phakathi kwamadolo, ziyeke xa amathanga akho ehambelana nomhlaba.
6. Pushisa ngezithende ubuyele kwindawo yokuqala.

Umqolo wedumbbell womlenze omnye

Ukongeza ibhalansi yomlenze omnye kuwo nawuphi na umsebenzi ongaphezulu womzimba kwenza ukuba kube nzima ngakumbi, ukuvavanya ibhalansi yakho ngeendlela ezintsha.

Izihlunu zasebenza:

• isisu
• quads
• Amaninzi
• biceps

Kwenziwa kanjani:

1. Bamba i-dumbbell kwisandla ngasinye kunye neentende zakho zijongene nomzimba wakho.
2. Jinga ngaphambili esinqeni kancinci kwaye uphakamise umlenze omnye emva kwakho, uvumele iingalo zakho zixhome.
3. Ukugcina ibhalansi yakho, tsala iingqiniba zakho phezulu kwaye umva kwaye ucofe amagxalaba akho xa ufika phezulu.
4. Khulula iingalo zakho emva ukuqala.

Umthi

Amandla asisiseko sisiseko samandla asebenzayo, kwaye i-woodchop iya kubonelela ngokuchanekileyo.

Izihlunu zasebenza:

• deltoids
• isisu

Kwenziwa kanjani:

1. Bamba i-dumbbell kwisiphelo ngasinye kwicala lasekunene lomzimba wakho.
2. I-squat phantsi kancinci, ujikeleze i-trunk yakho ngasekunene.
3. Qala ukuma kwaye, ukugcina iingalo zakho zandisiwe, zisa i-dumbbell phezulu nasemzimbeni wakho ngokujija umzimba wakho.
4. Vumela unyawo lwakho lwasekunene ukuba lujikeleze njengoko uhamba. I-dumbbell kufuneka iphele ngaphezulu kwegxalaba lakho lasekhohlo.
5. Gqwetha umva wakho emva kwaye ubuyisele i-dumbbell kwindawo yokuqala.

Inkqubo yesiqhelo

Dlulela kwinkqubo yesiqhelo xa uziva womelele kwinkqubo yesiqhelo.

Uya kudinga i-barbell okanye i-dumbbells ezi-2 zale sekethe, kwaye kwakhona, gcwalisa iiseti ezi-3 ze-10 ukuya kwi-12 reps.

Umlenze omnye wokubulala isiRomania

Cela umngeni kwibhalansi yakho-kunye namandla-ngokuthatha i-deadlift yakho kumlenze omnye.

Izihlunu zasebenza:

• quads
• imisipha
• glutes
• Amaninzi

Kwenziwa kanjani:

1. Bamba i-dumbbell kwisandla ngasinye, uzibeke phambi kwamathanga akho.
2. Beka ubunzima bakho emlenzeni wakho wasekunene kwaye uqalise ukuxhoma esinqeni.
3. Vumela umlenze wakho wasekhohlo ukuba uhambe unyuke ubuye neengalo zakho zixhome.
4. Gcina idolo lasekunene lithambile, umqolo wakho uthi nkqo, kwaye ujonge phambili, uqinisekise ukuba isinqe sakho sihlala sikwere emhlabeni.
5. Xa umlenze wakho wasekhohlo ufikelela emhlabeni, buyela ekuqaleni kwaye uphinde.

Squat ngaphambili

Izikwere zangaphambili zinokugqitywa nge-barbell okanye i-dumbbells, nantoni na onokuyifumana. Ukuhambisa umthwalo ngaphambili komzimba wakho kulucelomngeni kungundoqo kunye nemilenze-ngeendlela ezintsha.

Izihlunu zasebenza:

• quads
• glutes
• isisu
• umva ongasemva

Kwenziwa kanjani:

1. Ngenisa ngokukhuselekileyo ubunzima kwicala lakho langaphambili. Phumla i-barbell ngaphambili kwamagxa akho, okanye uphumle icala elinye le-dumbbell nganye ngaphambili kwamagxa akho.
2. Tyhala iingqiniba zakho phezulu, ngaphandle kwezixhobo zakho.
3. Qalisa ukutyibilika phantsi, uqalise ukuhamba esinqeni sakho kwaye uguqe ngamadolo.
4. Melana nokutsala ukuze uye phambili, gcina isifuba sakho phezulu kunye namadolo akho ngaphandle.
5. Buyela umva ngezithende ukuqala.

Reverse lunge ngokujikeleza

Ukongeza i-twist kwi-lunge icelomngeni ibhalansi yakho-ngaba uyayiva imeko? -kwaye ziyakutshisa iingalo zakho.

Izihlunu zasebenza:

• glutes
• quads
• imisipha
• isisu
• deltoids
• abaxhasi

Kwenziwa kanjani:

1. Bamba i-dumbbell ngesiphelo ngasinye kwinqanaba lesifuba.
2. Buyela umva ngonyawo lwasekunene.
3. Xa ukwimeko ye-lunge, yandisa iingalo zakho kwaye ujike isifuba sakho phezu kwethanga lakho lasekhohlo.
4. Qalisa ukuma ngasemva, ugobe iingalo zakho ukubuyisela i-dumbbell kwiziko.
5. Phinda ngomnye umlenze.

Hlaziya umqolo

Hlanganisa iplanga kunye nomqolo ukuze ube ngumceli mngeni kumandla kunye nokulinganisela.

Izihlunu zasebenza:

• isisu
• Amaninzi
• irhomboid
• biceps
• quads

Kwenziwa kanjani:

1. Ngena kwisikhundla esiphakamileyo seplanga kunye nesinye sezandla zakho kwi-dumbbell.
2. Umzimba wakho kufuneka wenze umgca othe ngqo ukusuka entloko ukuya kwiinzwane zakho.
3. Ukugcina isiseko sakho somelele, umqolo ngengalo yakho yasekunene, ubambe ingqiniba yakho kwaye uyitsalele esibhakabhakeni.
4. Yeka ngaphambi kokuba uqale ukuvula esifubeni, kwaye uqinisekise ukuba iinqumlo zakho zihlala zikwere emhlabathini kuyo yonke intshukumo.
5. Buyisela i-dumbbell emhlabeni, kwaye uphinde ngengalo yasekhohlo.

IBurpee ukutsiba ngokubanzi

Iindlela zomsebenzi ezisebenzayo zinokubandakanya into yentliziyo, nayo. Ukusebenza kwamandla kubalulekile njengamandla, ngakumbi ukuzivocavoca kwangaphambili.

Izihlunu zasebenza:

• glutes
• quads
• imisipha
• amathole
• abaxhasi
• deltoids
• Amaninzi

Kwenziwa kanjani:

1. Qala nge-burpee, yehla isisu sakho nasesifubeni, emva koko utsibe ubuyele phezulu kwiinyawo zakho.
2. Ngokukhawuleza emva kokuba ubuyele ezinyaweni zakho, gcwalisa ukutsiba ngokubanzi, uziqhubela phambili ngeenyawo ezimbini kangangoko unako.
3. Yehla umva ubuyele ezantsi kwi-burpee, emva koko uphinde.

Umgca wezantsi

Ukugcina amandla akho okusebenza ngelixa ukhusela kwindawo ayinakwenzeka. Ngezixhobo ezincinci, indawo oza kusebenza kuyo, kunye nokuhambelana okuthile, uya kubuyela ejimini ngaphandle kokuphosa ukubetha.

UNicole Davis ngumbhali osekwe eMadison, WI, umqeqeshi wabucala, kunye nomqeqeshi weqela lomzimba onjongo yakhe ikukunceda abantu basetyhini baphile bomelele, besempilweni kwaye bonwabile. Xa engasebenzi nomyeni wakhe okanye eleqa intombi yakhe encinci, ujonge ulwaphulo-mthetho kwiinkqubo zikamabonwakude okanye wenza isonka esimuncu kwasekuqaleni. Mfumane kwi-Instagram yokufumana impilo, #momlife, kunye nokunye.