Amanqanaba okumelana: Esona sixhobo siBalaseleyo seGym Yakho yasekhaya

Umxholo

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Awudingi umthambo opheleleyo ogcwele izixhobo ukuze ufumane umzimba owomeleleyo, onomdla. Ngapha koko, esona siqwenga samandla asihoywanga sincinci kakhulu kwaye sinobunzima obunokuthi usithathe naphina-ibhendi yokumelana. Ngesi sixhobo silula, unokufumana umsebenzi onomdla ekhaya kuwo wonke umsipha emzimbeni wakho. Unokwenza phantse nayiphi na imithambo yamandla onokuyenza ngamatye ngokutshintsha nje okumbalwa.

Ukuthoniza umzimba wakho wonke, ncamathela ibhendi yakho yokuchasa kuyo nantoni na ejikeleze indlu (ipaki, igumbi lehotele, njl. njl.) kwaye wenze inkqubo yakho yoqeqesho lwamandla rhoqo. Njengoko usiya usomelela, ungalifinyeza ibhanti ukwenza nzima. Nazi iindlela ezimbalwa zokuzilolonga ngamandla onokongeza kwisiqhelo sakho somzimba oqinileyo, onomdla.

Ukuzivocavoca umzimba wonke: I-Ski Jumper

Lo msebenzi ulula usebenza uninzi lwezihlunu zakho ezinkulu-iingalo zakho, i-abs, umva kunye nemilenze. Yongeza kwisiqhelo sakho sokuqala kwentloko ekunciphiseni ukusuka entloko ukuya kwi-toe.

Umsebenzi ka-Ab: Ityhubhu yokuCanda

Le yenye yezona zinto zibalaseleyo zokuzilolonga kwabasetyhini, uzinzisa undoqo wakho wonke. Yongeza kwindlela yakho yangoku kwaye uzakuba nendlela yakho yokufumana isisu esiqinileyo, esithe saa.

I-Ab Workout: Iplanga eneTriceps Extension

Nyusa ubungakanani beplank yemveli ngokusebenza i-triceps yakho ngebhanti yokumelana.

Ab Ukuzivocavoca: Icala leBhulorho eseCaleni

Umdlali weOlympian izihlandlo ezihlanu uDara Torres usebenzisa lo mthambo ukufumana eyomeleleyo kwaye enomtsalane iipakethi ezintandathu.

Ukuxhathisa kwebhonasi: Tsala kunye neCurl

Ibhendi yokuchasa yindlela entle yokuthonisa iingalo zakho. Le ntshukumo ilula iya kusebenza kwi-triceps yakho, i-biceps kunye nomqolo wakho kwisindululo esinye esilula. Kuhle ukwenza ngaphandle, okanye kwintuthuzelo yendlu yakho.

Okungakumbi kuqeqesho lwamandla:

•I-Kettlebell Workouts: Iindlela ezisi-7 zokwenza iTrend isebenzele wena

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