Ukuzivocavoca kwe-Butt ezi-15 ezingadingi ubunzima

Umxholo

• Ubushushu
• Hlanganisa i-4 ukuya kwezi-5 zale mithambo yokwenza umthambo wokukhaba (i-pun eyenzelweyo)
• 1. Isquat
• 2. Ukuguqula umlenze ukuphakamisa
• 3. Isikwere securtsy
• 4. Yahlula squat
• 5. Nyusa amanyathelo
• 6. Ukukhatywa komlenze
• 7. Superman
• 8. Ibhulorho
• 9. Iclamshell
• 10. Ukutsiba ngokubanzi
• 11. I-Plié squat
• 12. Isikwere jack
• 13. Icala lunge
• 14. Iplanga ephezulu
• 15. Iipulse ezikhulayo
• Indawo epholileyo
• 3 Ihamba ukomeleza ubuqaqawuli

Amagqabantshintshi sesona sihlunu sikhulu emzimbeni, ke ngoko ukuwomeleza kukushukuma okuhle-kungekuphela kubomi bemihla ngemihla kodwa nendlela oziva ngayo xa uphakamisa izinto ezinzima okanye uhleli kwi-9 yakho ukuya kwi-5- okanye masinyaniseke, kude kune 5.

Sukuba nexhala, awudingi nto intle ukuze ufumane ukuzilolonga okuhle. Ngapha koko, awudingi ubunzima bokusebenza ngasemva kwakho konke konke.

Ukubona iziphumo, gcwalisa ukuzilolonga kabini ngeveki. Uza kubona iziphumo kwinyanga enye okanye ezimbini, akukho zixhobo ezifunekayo.

Ngezantsi zii-15 zokuzilolonga ngaphandle kobunzima obuya kumila kwaye bomeleze i-derriere yakho. Qhubeka ufunda ukuze ufunde ukuba zingaphi iiseti kunye neempendulo ozifunayo ekwenzeni ubuchule bokuzaliseka.

Ubushushu

Gcwalisa imizuzu eli-10 yokukhanya ukuya kumgangatho ophakathi wekhadi ngaphambi kokutsiba ungene. Oku kunokuba kukuhamba ngamandla, ukubaleka, ukukhwela ibhayisekile, okanye nokudanisa ujikeleze- nantoni na eziva intle kwaye igazi lakho liyampompa.

Hlanganisa i-4 ukuya kwezi-5 zale mithambo yokwenza umthambo wokukhaba (i-pun eyenzelweyo)

1. Isquat

Ukuzivocavoca okuqhelekileyo kwegolide, i-squats ixabisa yonke imizamo. Yiya kancinci kwaye ulawulwe, ugxile kwifom elungileyo, ukujolisa umva wakho ngasemva kweyona ndlela isebenzayo.

Imikhombandlela:

1. Qala ngeenyawo zakho ububanzi begxalaba ngaphandle kunye neengalo zakho ezantsi ngamacala akho.
2. Qala ukugoba amadolo, ukuzisa iingalo zakho phambi kwakho kunye nokutyhala umva wakho ngokungathi uza kuhlala esitulweni. Qinisekisa ukuba amadolo akho ayawa, hayi ngaphakathi, kwaye ume xa amathanga akho ehambelana nomhlaba.
3. Xa ufika ngokufana, tyhala umva ukuqala ngobunzima bakho kwizithende zakho.
4. Phinda iiseti ezi-3 zokuphindaphinda ezili-12.

2. Ukuguqula umlenze ukuphakamisa

Isitshixo sokuphakamisa umlenze ophumelelayo kukususa iglute ngexesha lokuhamba, ukuvumela ukuba utyhalele umlenze uye esibhakabhakeni.

Imikhombandlela:

1. Lala ujongise ubuso emhlabeni, uphumlise ubuso bakho ezingalweni zigobe phambi kwakho.
2. Sebenzisa i-glute yakho, phakamisa umlenze wakho wasekunene emhlabeni, uwuthathe uphakame kangangoko unako ngelixa ugcina isinqe sakho sasemhlabeni. Flex iqatha lakho kulo lonke intshukumo.
3. Buyela ukuqala.
4. Gcwalisa i-12 reps kulo mlenze, emva koko utshintshe. Gcwalisa iiseti ezi-3.

3. Isikwere securtsy

Izikwere zeCurtsy zijolise kwi-gluteus medius yakho, imisipha engaphandle yokuqaqamba, ukuze ujongeke kakuhle kwaye uzive. Umzantsi we squat, kokukhona uya kuziva.

Imikhombandlela:

1. Qala ngeenyawo zakho ububanzi bamagxa ngaphandle kunye neengalo zakho ezantsi esinqeni.
2. Qala ukugoba amadolo akho kwaye, xa usihla ezantsi, nyathela umlenze wakho wasekunene ngasemva nangasekhohlo ngokunyikima.
3. Xa umlenze wakho wasekhohlo uhambelana nomhlaba, tyhala isithende sakho sasekhohlo kwaye ubuye umva ukuqala.
4. Phinda i-12 reps kweli cala kwaye utshintshe imilenze.

4. Yahlula squat

Ayizukuhlulahlula kuphela ii-squats zisebenze ubuqaqawuli bakho, zicel 'umngeni ibhalansi- enye ibhonasi.

Imikhombandlela:

1. Thatha inyathelo elikhulu uye phambili ngonyawo lwakho lwasekunene kwaye usasaze ubunzima bakho ngokulinganayo phakathi kweenyawo zakho.
2. Gobisa amadolo uze uhlale phantsi, uyeke xa ithanga lakho lasekunene lihambelana nomhlaba.
3. Pushisa unyawo lwakho lwasekunene, ugcwalise iiseti ezi-3 zokuphindaphinda ezili-12.
4. Tshintshela kunyawo lwakho lwasekhohlo uze uphinde.

5. Nyusa amanyathelo

Amanyathelo okwenziwa kukusebenza ngokufanelekileyo, ekunceda ukuba uhambe ngcono kubomi bemihla ngemihla. Kananjalo ziya kwenza ukuba ubuqaqawuli bakho bomelele.

Imikhombandlela:

1. Yima ngebhentshi okanye inyathelo eliphambi kwakho.
2. Ukuqala ngonyawo lwakho lwasekunene, yiya ebhentshini, ucofe kancinci unyawo lwakho lwasekhohlo kumphezulu ngelixa ugcina ubunzima kwisithende sakho sasekunene.
3. Nyathela unyawo lwakho lwasekhohlo umva uye emgangathweni ngelixa ugcina unyawo lwakho lwasekunene ebhentshini.
4. Phinda iiseti ezintathu ze-12 reps, emva koko utshintshe imilenze.

6. Ukukhatywa komlenze

Ngaphandle kobunzima, ukukhaba kwemilenze kuya kuba neempawu zakho ezibuhlungu ngosuku olulandelayo.

Imikhombandlela:

1. Qala kuwo omane, izandla zakho ngqo phantsi kwamagxa akho kunye namadolo akho ngqo phantsi kwenyonga yakho. Gcina intamo yakho ingathathi hlangothi kwaye ulungelelanise umxholo wakho.
2. Ukuqala ngomlenze wasekunene, yandisa idolo lakho, uthumele unyawo lwakho lwasekunene emva kwakho, ugcine i-ankle yakho iguqukile.
3. Cinezela i-glute yakho phezulu, uze unciphise umlenze wakho ukuze uqale. Qinisekisa ukuba isinqe sakho sihlala sikwere emhlabeni kulo lonke intshukumo.
4. Gcwalisa ii-reps ezili-12 ngasekunene, emva koko zili-12 ngasekhohlo. Phinda iiseti ezi-3.

7. Superman

Ukuzivocavoca kusebenza yonke ikhonkco lakho langemva, kubandakanywa ne-glutes. Ukubamanzelela kuyo yonke intshukumo kuya kuqinisekisa ukubandakanyeka okuhle.

Imikhombandlela:

1. Xokani nijongise ubuso emhlabeni nize nongeze izandla nemilenze.
2. Phakamisa isifuba sakho kunye nemilenze yakho phezulu emhlabeni njengoko baya kuhamba. Gcina intamo yakho ingathathi hlangothi.
3. Buyela ukuqala. Phinda iiseti ezi-3 zokuphindaphinda ezili-12.

8. Ibhulorho

Ngelixa ii-squats zibeka uxinzelelo kumqolo wakho osezantsi, ibhulorho ikuvumela ukuba ujolise kubuqaqawuli bakho nakwimisipha ngaphandle koxinzelelo lwasemva.

Imikhombandlela:

1. Lala phantsi, uguqe ngamadolo iinyawo phantsi. Iingalo zakho kufuneka zibe semacaleni akho kunye neentende zakho emhlabeni.
2. Ukutyhala izithende zakho, phakamisa umzimba wakho emhlabeni, wenze umgca othe ngqo phakathi komzimba wakho ongaphezulu kunye namadolo.
3. Bhinca umongo wakho kuyo yonke intshukumo kwaye ucofe ukubengezela kwakho phezulu.
4. Buyela ukuqala. Phinda iiseti ezi-3 zokuphindaphinda ezili-12.

9. Iclamshell

Omnye umthambo obetha i-gluteus medius yakho - isisipha esibalulekileyo sokutsala umlenze wakho ukusuka kumgca ophakathi. Le inokubonakala ilula kodwa iyasebenza ngokwenene.

Imikhombandlela:

1. Lala ngecala lasekunene amadolo egobile kwaye imilenze ithe nkqo phezu kwenye. Gobisa ingalo yakho yasekunene, yiza nesandla sakho entloko uze ubambe umzimba ophezulu.

2. Ukugcina iinyawo zakho zihlangene kunye namadolo agobile, phakamisa umlenze wakho wasekunene phezulu njengoko uza kuhamba.

3. Cotha ukubuyela ukuqala. Phinda i-10 reps, emva koko utshintshe amacala. Gcwalisa iiseti ezi-3.

10. Ukutsiba ngokubanzi

Ukuzivocavoca kwePlyometric njengokutsiba ngokubanzi kufuna amandla amaninzi ukwenza, ngakumbi ngenxa yokuba ungafumani siqalo. Sebenzisa i-glutes kunye ne-quads yokuqhushumba phezulu yinto enzima kakhulu.

Imikhombandlela:

1. Qala ngokuma iinyawo zakho zibanzi kububanzi begxalaba neengalo zakho ziwe phantsi emacaleni akho.

2. Zijongela phantsi kancinci kwaye, ngamandla, tsiba kangangoko unako, usebenzisa iingalo zakho ukuziqhubela phambili.

3. Mhlaba ngokuthambileyo kwiibhola zeenyawo zakho. Ngokukhawuleza hlala phantsi kancinci kwaye utsibe uye phambili kwakhona.

4. Gcwalisa iiseti ezi-3 ukuya kwezi-8 ukuya kwezi-10.

11. I-Plié squat

Ukudanisa umdaniso, i-plié squat ngumlenze wangaphakathi kunye nesitshisi esibukhali.

Imikhombandlela:

1. Nyathela iinyawo zakho ngokubanzi ubonakalise iinzwane.

2. Qala ukugoba amadolo, ukugoba phantsi kangangoko unako.

3. Tyhala izithende zakho, ukhame amathanga akho angaphakathi kunye nokuqaqamba phezulu.

4. Gcwalisa iiseti ezi-3 ze-12 reps.

12. Isikwere jack

Icandelo le-cardio, amandla omzimba, iijack zeskwatsi ezikunika ezona zibalaseleyo kwihlabathi liphela. Umceli mngeni ngokwakho squat esezantsi ngempendulo nganye.

Imikhombandlela:

1. Qala ngokuma, iinyawo kunye neengalo zakho zigobile kwaye izandla zidibene emva kwentloko.

2. Tsibela iinyawo zakho ngaphandle kwaye xa zifika emhlabeni, kwangoko hlala phantsi, ugcine iingalo zakho apho zikhona.

3. Yandisa imilenze yakho utsibe iinyawo zakho ubuyele kwindawo oqala kuyo, emva koko uphinde uphinde uphinde kwakhona.

4. Gcwalisa iiseti ezi-3 ze-12 reps.

13. Icala lunge

Kubalulekile ukuba usebenze izihlunu zakho kuzo zonke iinqwelomoya zokuhamba. Icala lungecala lihlasela amacala obuqaqawuli bakho kunye namathanga akho angaphakathi nangaphandle.

Imikhombandlela:

1. Qala ngokuma iinyawo zakho kunye kunye neengalo zakho ziphambi kwakho.

2. Nyathela unyawo lwakho lwasekunene uye ngqo kwicala lakho, ugoba idolo lakho kwaye utyhale isinqe sakho umva njengokuba usiya. Gcina umlenze wakho wasekhohlo ume nkqo kwaye umile.

3. tyhala unyawo lwasekunene, wolule umlenze wakho wasekunene kwaye ubuyele ekuqaleni.

4. Phinda iiseti ezi-3 ze-12 zokuphindaphinda.

14. Iplanga ephezulu

Sonke siyazi ukuba iiplani ziluncedo njani kumzimba wakho opheleleyo-iplanethi ephezulu ayikhethi. Kolu hambo, ukubengezela kwakho kusebenza nzima ukubamba ubunzima bomzimba wakho emhlabeni.

Imikhombandlela:

1. Qala ngokuhlala uyongeze imilenze, umva ugobile kancinane kwaye iingalo zithi nkqo, iintende zisemhlabeni kwaye iincam zeminwe zijonge esinqeni sakho.

2. Tsala umphefumlo kwaye, usebenzisa ingqibelelo yakho, uzityhale uzisuse emhlabeni ukuze umzimba wakho wenze umgca othe ngqo ukusuka entloko ukuya elunyaweni. Vumela intloko yakho ukuba ibuye umva ukuze intamo yakho ihambelane nomqolo wakho. Bamba apha.

3.Qala ngokunyusa imizuzwana eli-10 ukuya kweli-15 kwaye ubambe okoko ukwazi ukugcina ifom efanelekileyo.

15. Iipulse ezikhulayo

Ukutsala kwiskat kwandisa ixesha phantsi koxinzelelo, oko kuthetha ukuba umsebenzi omninzi kwimisipha kunye nentlawulo enkulu.

Imikhombandlela:

1. Ngena kwindawo yokuma kwindawo yokuhlala, iinyawo ububanzi ububanzi egxalabeni kunye nezandla ezidibeneyo phambi kwakho.

2. squat phantsi, kwaye endaweni yokunyuka yonke indlela ubuyele phezulu, phakama ngaphantsi kwesiqingatha sendlela kwaye ubuye umva ezantsi.

3. Gcwalisa iiseti ezi-3 zepulses ezingama-20.

Indawo epholileyo

Yolula okanye uqengqe amagwebu emva kokuzilolonga kwakho ukuze unike imisipha yakho i-TLC. Isikhokelo sethu sokuqengqeleka amagwebu yindawo entle ongaqala kuyo.

3 Ihamba ukomeleza ubuqaqawuli

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.