Uqala njani ukuQeqesha kwakhona emva kokuThatha ikhefu kwiGym

Umxholo

• Ikati-Inkomo
• Nja Yentaka
• Umlilo wokucima umlilo kwiDonki
• Ezantsi Dog ukuya Spiderman Plank
• Skater Lunge
• I-Goblet Squat
• Ukujija kweRussia
• I-Triceps Dip
• Thambekisa ukutyhala
• Uphengululo lwe

Kwenzeka kuye wonke umntu. Unokuba ngumtshutshisi womzimba obetha umthambo kahlanu ngeveki, emva koko ngequbuliso uwe enqwelweni. Nokuba yayiyinyanga yenyanga yeNetflix yokuzinkcinkca ngotywala, ukugula, ukonzakala, okanye ixesha elixakeke kakhulu emsebenzini elikukhubekisileyo, ngokuqinisekileyo unako kwaye kufanele buyela enqwelweni. Iindaba ezimbi: Ukuba uthathe ixesha elininzi lokuya emsebenzini, kungenzeka ukuba uphulukene neenzuzo ozenzileyo ngaphambili. Kule meko, sisitshixo sokukhululeka ubuyele emsebenzini, kunokuba utsibe umva apho ubuyeke khona. (Jonga: Kuthatha ixesha elingakanani ukuphuma kweMilo?)

Olu lwazi luthambileyo, amandla omzimba opheleleyo ukusuka ku-Nike umqeqeshi wenkosi uRebecca Kennedy yindawo efanelekileyo yokuzivocavoca ibuya kwakhona. Uza kusebenza ekomelezeni isiseko sakho kunye nokuqonda iintshukumo ezisisiseko zomsebenzi ukuze wenze izihlunu zakho ukuba ziphinde zihlaziyeke kwakhona. (Kwaye ukuba ubugula, landela la macebiso ukuze uqalise ukwenza umthambo kwakhona, ungaguli.) Uya kubuyela ebhentshini kwakhona-kwaye uyityumze-phambi kokuba uyazi.

Ingaba isebenza kanjani: Sebenza ngezi ntshukumo zilandelayo malunga nexesha elibonisiweyo.

Uya kudinga: I-dumbbell kunye nebhokisi yeplyo

Ikati-Inkomo

A. Qala kwindawo ye-tabletop kwizandla kunye namadolo kunye nomqolo ongathathi hlangothi.

B. Inhale kunye ne-arch back, iphakamisa umsila kwaye ujonge phezulu eluphahleni.

C. Zoba iqhosha lesisu kumqolo kunye ne-arch back arch kwicala elichaseneyo ngelixa uwisa intloko.

Qhubeka imizuzwana engama-45.

Nja Yentaka

A. Qala kwitafile yetafile ezandleni nasemadolweni ngomqolo ongathathi hlangothi. Yandisa ingalo yasekhohlo phambili, i-bicep ngendlebe kunye nomlenze wasekunene ngasemva, ngokuhambelana nomhlaba, ukuqala.

B. Zoba ingqiniba yasekhohlo ukuya edolweni lasekunene ngaphantsi kweqhosha lesisu.

C. Yandisa ingalo yasekhohlo kunye nomlenze wasekunene ukubuyela kwindawo yokuqala.

Qhubeka imizuzwana engama-45. Tshintsha amacala; phinda.

Umlilo wokucima umlilo kwiDonki

A. Qala kwitafile yetafile ezandleni nasemadolweni. Thoba ezantsi engqinibeni yasekhohlo ukuqala.

B. Ukugcina idolo eligobileyo kwii-degrees ezingama-90, phakamisa umlenze wasekunene ukuya kwicala kude kube ngokuhambelana nomhlaba.

C. Umzantsi wedolo lasekunene ecaleni lasekhohlo ngaphandle kokuchukumisa idolo lasekunene emhlabeni.

D epheleleyo. Khabela umlenze wasekunene ngqo ngonyawo oguquliweyo.

E. Zoba idolo lasekunene ecaleni kwasekhohlo ukubuyela kwindawo yokuqala.

Qhubeka imizuzwana engama-45. Tshintsha amacala; phinda.

Ezantsi Dog ukuya Spiderman Plank

A. Qala kwinja ejonge ezantsi, izandla neenyawo emhlabeni, isinqe sifikelela esilingini ukwenza ubume "v" obujonge phantsi.

B. Isinqe esisezantsi kwindawo yeplanki ngelixa uzobe idolo lasekunene engqinibeni yasekunene.

C. Nyathela ngonyawo lwasekunene ecaleni kweenyawo zasekhohlo ngelixa uphakamisa isinqe ukubuyela kwindawo yokuqala.

Qhubeka imizuzwana engama-45, macala omabini.

Skater Lunge

A. Yima ngeenyawo ububanzi, ubambe i-dumbbell ethe tye phambi kwesifuba.

B. Ubunzima beShift ngasekhohlo, ukugoba idolo lasekhohlo ngelixa ulungisa umlenze wasekunene ukwehla ungene kwilayini esecaleni.

C. Ubunzima beShift ukuya ngasekunene, ukugoba idolo lasekunene ngelixa ulungisa umlenze wasekhohlo ukuhla ungene kwilayini esecaleni.

Qhubeka utshintshana imizuzwana engama-45.

I-Goblet Squat

A. Yima ngeenyawo ukubanzi kancinci kunobubanzi be-hip, ubambe isiphelo esinye sedumbbell ngezandla zozibini phambi kwesifuba.

B. Ukuxhoma ezinqeni kwaye uguqe ngamadolo ukuze unciphise kwi-squat.

C. Yolula imilenze ngelixa uqhuba isinqe phambili ukubuyela kwindawo yokuqala.

Qhubeka imizuzwana engama-45.

Ukujija kweRussia

A. Hlala phantsi uguqe ngamadolo kwaye iinyawo zijikeleza emhlabeni, zibambe zombini iziphelo zedumbbell.

B. Jija i-torso ngasekhohlo, wehlisela i-dumbbell ukuya emgangathweni, emva koko ubuyele kwindawo yokuqala.

D epheleleyo. Phinda, ujikeleze umzimba kwaye wehlise i-dumbbell ngasekunene. Buyela kwindawo yokuqala.

Qhubeka imizuzwana engama-45.

I-Triceps Dip

A. Qala ngeenyawo kunye, amadolo agobile, izandla zihleli kwibhokisi ye-plyo okanye ibhentshi ngasemva kunye neminwe ijonge phambili.

B. Goba iingqiniba ngokuthe ngqo ngasemva, wehlise de ugobe malunga nama-90 degrees.

C. Cinezela ii-triceps zokulungisa iingqiniba kwaye ubuyele kwindawo yokuqala.

Qhubeka imizuzwana engama-45.

Thambekisa ukutyhala

A. Qala kwindawo yeplanki ngezandla zakho kwibhokisi yeplyo okanye kwibhentshi.

B. Bend iingqiniba ezantsi esifubeni xa utyhala-up.

C. Tyhala kude kwibhokisi ukuze ubuyele kwindawo yokuqala.

Qhubeka imizuzwana engama-45.

Uphengululo lwe