Zama oku kwaSimahla, iZinyuko zoFundo

Umxholo

• Isiqhelo semizuzu engama-30
  
• Iintshukumo
• 1. Bonke abanye
• 2. IiPushups
• 3. iBulgaria yahlula squat
• 4. Nyusa amanyathelo
• 5. Icala le squat
• 6. Idrikhi yokudibanisa
• 7. Abantu abanyuka iintaba
• 8. Ukuhamba ngononkala
• Ukuthatha

Ukuba awunasixhobo sokuzivocavoca uhlobo lomfana okanye igal, uyazi ukuba emva kwethutyana, iintshukumo zomzimba ezicacileyo zinokufumana buthuntu.

Ukulungele ukuyinonga? Sukujonga kude kuneseti yezinyuko.

Nokuba unezitebhisi zokubaleka ekhayeni lakho okanye uhlala kufutshane nepaki okanye ibala lezemidlalo, oku kuzilolonga (kwaye simahla) ukuzilolonga kuya kuba ngumceli mngeni kumzimba wakho uphela, kunye nokukunika idosi elungileyo ye-cardio.

Sineenkcukacha ezisibhozo onokuzenza usebenzisa izinyuko kwaye uchaze inkqubo yemizuzu engama-30 usebenzisa izinyuko kunye nobunzima bomzimba wakho. Ngaba ukulungele ukunyuka?

Ingcebiso: Nxiba iiteki ezinomtsalane wokubamba, ngakumbi ukuba usebenzisa izinyuko zomthi nezemarmore, ukunqanda ukutyibilika okanye ukuwa.

Isiqhelo semizuzu engama-30

• Ukuzifudumeza (imizuzu emi-3). Hamba ngezinyuko, uzithathe nganye nganye. Khwela ngesantya sokuphumla. Izitepsi "zokuhamba" kukufudumala okukhulu kwizitepsi, njengoko uya kuvusa yonke loo misipha yomlenze - njengee-quads zakho, i-hamstrings, i-glutes kunye namathole-kunye nesinqe sakho kunye nomongo.
• Baleka izinyuko umzuzu omnye. Thatha isantya apha, unyuka ngezinyuko, ukuqhubeka nokukhulula imilenze yakho kwaye intliziyo yakho impompa.
• Amandla kunye ne-cardio. Gcwalisa iiseti ezintathu zemizuzwana engama-30 nganye yokuhamba okudweliswe ngezantsi kunye nemizuzwana engama-30 ukuya kwimizuzu eli-1 yokuphumla phakathi. Gcwalisa reps ezininzi kangangoko unako kule mizuzwana engama-30.

Iintshukumo

1. Bonke abanye

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Ukuthatha izinyuko ezibini ngexesha (zonke ezinye izinyuko) kufuna inyathelo eliphezulu nelinzulu ngaphezulu kwelinye ngexesha. Kwaye kuba usaya phambili kwaye uye phezulu, isiseko sakho siya kuba sisebenza ukukunceda uzinze ngokunjalo.

Ukwenza:

1. Qala emazantsi ezinyuko uze unyuke amanyathelo amabini ngonyawo lwasekunene, uzise unyawo lwakho lwasekhohlo ukuhlangabezana nalo.
2. Kwangoko nyusa amanye amanyathelo amabini, ekhokelela ngonyawo lwakho lwasekhohlo.
3. Phinda ulandelelwano lwemizuzwana engama-30. Yiya ngokukhawuleza kangangoko unako apha.
4. Buyela emazantsi ezinyuko kwaye uphinde iiseti ezi-3.

2. IiPushups

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I-Pushups ngumzimba opheleleyo, kodwa ngokucacileyo ifuna amandla omzimba ongaphezulu. Izitebhisi zibonelela ngendlela efanelekileyo yokukunceda apha.

Ukwenza:

1. Jongana nezinyuko kwaye uthathe isikhundla se-pushup.
2. Beka izandla zakho zibanzi kancinci kunobubanzi begxalaba ngaphandle kwinyathelo lokuqala, lesibini, okanye lesithathu, kuxhomekeke ekunyukeni kwezitepsi nakumandla akho. Ukuphakama kwezandla zakho, kulula ukuba i-pushup ibe.
3. Ukugcina umgca othe ngqo ukusuka entloko ukuya ezinzwaneni, kancinci umzimba wakho wehlise, ukuvumela iingqiniba zakho ukuba zigobe kwi-angle ye-45-degree.
4. Nenjongo yokuphatha isifuba sakho kwisinyathelo, uze wandise iingalo zakho, ubuyele kwindawo yokuqala.
5. Qala ngeeseti ezi-3 zokuphindaphinda ezili-10.

3. iBulgaria yahlula squat

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Cela umngeni kwii-quads zakho kunye ne-glutes kunye nokulinganisela kunye nokuzinza kunye ne-Bulgarian split squats. Ngokujolisa umlenze omnye ngexesha, lo msebenzi uya kutyhila ukungalingani kwemisipha.

Kwaye kufuna ukuhamba esinqeni sakho. Ukusondela komlenze wakho omileyo kwizitepsi, kokukhona lo msebenzi uya kujolisa kwii-quads zakho.

Ukwenza:

1. Qala emazantsi ezinyuko, ujonge kude malunga ne-2-3 yeenyawo phambi kwesinyuko esisezantsi.
2. Phakamisa unyawo lwakho lwasekhohlo kwisinyuko sesibini okanye sesithathu ukuze kubude bamadolo.
3. Phumla inzwane yakho kwizitepsi kwaye uthathe indawo yokuma. Yehlisa ezantsi emlenzeni wakho wasekunene, ugcine isifuba sakho sithe nkqo kunye nesinqe sesinqe. Qinisekisa ukuba idolo lakho aliweli phezu kwezwane zakho.
4. Yandisa umlenze wakho wasekunene, uze uphinde.
5. Shintsha imilenze emva kwe-10-12.

4. Nyusa amanyathelo

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Amanyathelo anyukayo kwizinyuko ayisiyonto ilungileyo! Ukujolisa kwii-quads zakho kunye nokuqaqamba phakathi kwezinye izihlunu zomlenze, lo msebenzi awuzukubonelela ngezibonelelo zobuhle kuphela - molo, ukuphanga okungqukuva! -Iya kukunceda kwimisebenzi yemihla ngemihla.

Ukwenza:

1. Qala ngomlenze wakho wasekunene. Nyathela kwisinyathelo sesithathu (okanye nantoni na ukuphakama kwedolo). Push ngesithende sakho, kwaye uzise unyawo lwakho lwasekhohlo ukudibana nelasekunene.
2. Ukuba unyuka umngeni, phakamisa umlenze wasekhohlo emva kwakho xa usendleleni yokuhlangabezana nelungelo lakho, ucinezela ubuqaqawuli kwinkqubo. Qinisekisa ukuba ugcina isikwere esinqeni sakho kwizitepsi apha ukuze ufumane okuninzi kolu lwandiso lwe-hip.
3. Xa umlenze wakho wasekhohlo ubuyile ngokukhuselekileyo kwinyathelo, phinda. Khokela ngomlenze wakho wasekhohlo, unyuse inani elifanayo lamanyathelo kwaye uphinde wongeze ukuba ukukhaba ukuba unakho.
4. Yenza iiseti ezi-3 ze-15 eziphindaphindayo.

5. Icala le squat

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Ukuhamba ngenqwelomoya ongaphambili- okanye kwicala ukuya kwicala- kubalulekile ekuhambeni kwakho, kutheni ungasebenzisi iseti yezitepsi eziphambi kwakho kwaye uthathe izikwere zakho ecaleni?

Ukwenza:

1. Jika kwicala lasekunene lomzimba wakho ujonge kwizinyuko.
2. Nyathela unyawo lwakho lwasekunene uye kwelona nyathelo lihle, ugcine umzimba kunye neenyawo zakho ecaleni.
3. Squat phantsi, ubeke ubunzima bakho emlenzeni wakho wasekhohlo, emva koko ume.
4. Phinda i-10 reps kweli cala, emva koko utshintshe ukuze unyawo lwakho lwasekhohlo lunyuke.

6. Idrikhi yokudibanisa

Betha ngasemva kweengalo zakho kunye ne-triceps ngokudibanisa kwizinyuko. Okukhona ukude iinyawo zakho zisuka ezantsi, kokukhona lo msebenzi uya kuba nzima. Ukuba ufuna inkxaso ethe kratya, gobisa amadolo kwaye uhambe iinyawo zakho ngaphakathi.

Ukwenza:

1. Beka indawo emazantsi ezinyuko, ujonge kude kubo.
2. Beka izandla zakho kumda wenqanaba elingezantsi, iminwe ikhombe iinyawo zakho. Yandisa imilenze yakho phambi kwakho.
3. Beka ubunzima bakho ezingalweni, uze wehlise umzimba wakho ngokugoba iingqiniba zakho, uqinisekise ukuba zihlala “ziqhotyoshelwe” emacaleni akho.
4. Xa iingalo zakho ezingaphezulu zifikelela ngokuhambelana nomhlaba, okanye xa ungasakwazi ukuthoba phantsi kwakhona, yandisa ingqiniba yakho kwaye ubuyele ukuqala.
5. Yenza iiseti ezi-3 ze-15 eziphindaphindayo.

7. Abantu abanyuka iintaba

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Fumana intliziyo yakho impompoza ngokunyuka intaba. Le yintshukumo entle yokuqhekeka kwe-cardio usebenzisa ubunzima bomzimba wakho.

Ukwenza:

1. Jongana nezinyuko, kwaye ubeke izandla zakho kwinyathelo lesibini okanye lesithathu, nantoni na oziva ukhululekile kodwa inocelomngeni, ukuthatha isikhundla esisezantsi.
2. Kwimizuzwana engama-30, ukuqhuba ukuqhuba nganye idolo phezulu ukuya kwisifuba sakho. Gcina i-torso yakho imile kwaye intamo yakho ingathathi cala.
3. Yiya ngokukhawuleza njengoko ungaya apha ngelixa ugcina ifom elungileyo.
4. Phumla imizuzwana engama-30 kwaye uphinde iiseti ezimbini.

8. Ukuhamba ngononkala

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Yonwaba nale! Uyakunyuka unyuke ngezinyuko kuwo omane amanqanaba kwindawo eguqukayo, ke ngoko ifuna ulungelelwaniso- kodwa ngekhe uzive ngathi uyasebenza nale ntshukumo yokudlala.

Ukwenza:

1. Thatha indawo yokuma kwetafile ngasemva ngezithende zakho kwinyathelo lokuqala.
2. Qala ngokuhamba iinyawo zakho ukunyuka amanyathelo, enye ngexesha, emva koko landela ngezandla zakho, unyusa umzimba wakho phezulu.
3. Gcina umxholo wakho ubandakanyekile kunye ne-butt yakho ngaphandle kwamanyathelo xa ushukuma.
4. I-Crab-walk up for 30 seconds, emva koko ucothe kancinci nangokukhuselekileyo uye ezantsi kwindawo yakho yokuqala.
5. Phumla kwaye uphinde ezinye iiseti ezimbini.

Ukuthatha

Yonke into oyifunayo iseti yezitepsi ukugqibezela lo msebenzi. Ngalo lonke ixesha usenza lo msebenzi, zama ukwandisa ii-reps ozenzayo ngexesha leseti yesibini-engama-30. Ngale ndlela, uya kwazi ukuba uhambela phambili kwaye uhlala uzicela umngeni. Qhubeka unyuka!

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.