Le mizuzu engama-30 iyonke-iithowuni zokuSebenza zoMzimba ukusuka kwiNtloko ukuya kwiinzwane

Umxholo

• Umzimba opheleleyo weToning Workout
• Umzimba weToning Exercise Superset 1
• Umzimba weToning Exercise Superset 2
• I-Body Toning Exercise Superset 3
• Umzimba weToning Exercise Superset 4
• Ukuzilolonga koMzimba weToning Superset 5
• Uphengululo lwe

Ngaba ukruqukile yiajenda yakho yoqeqesho lwamandla? Ewe, siyazi ukuba kulula ukuwela kwi-rut yokuzilolonga, yiyo loo nto umqeqeshi weGold's Gym uNicole Couto's toning workout kukuphefumla (okanye kufuneka sithi huff-and-puff) womoya omtsha.

Kwabaqalayo, masithethe malunga nokuba yintoni "itoning" kunye "neetoni" nokuba zithetha ntoni: Ngokobuchwephesha, 'ithoni yemisipha' ayinangcaciso ithile (ikakhulu xa izihlunu zibonakala zimile) kwaye ayisiyiyo rhoqo isibonakaliso samandla, uyachaza uWayne Westcott, Ph.D., umlawuli wesayensi yezenzululwazi eQuincy College eQuincy, MA, e Kutheni Abanye Abantu Benexesha elilula lokuTofa izihlunu zabo. Ukuba ufuna ujongo "olunetoni", yazi ukuba yindibaniselwano yokuba nezihlunu, amanqatha asezantsi omzimba, kwaye, ke, okunye kunzima; ukufumana "iitoni" kubandakanya ukudityaniswa kwemfuza, ukhetho lwendlela yokuphila, kunye nokuzilolonga. (Idibeneyo: Kutheni Ndiza Ndomelela Ngaphandle Kokuqaphela Umahluko Kwinkcazo Yezihlunu?)

Oko kuthethiweyo, ukwenza amandla okusebenza ayisokuze ibe ngumbono ombi. (Jonga nje zonke ezi zibonelelo ozifumana ngokuphakamisa iintsimbi.)

Ukuba ufuna ukomeleza umzimba wakho kwaye wongeze izihlunu ezibhityileyo kumzimba wakho, jolise ukugcina umzimba wakho uqikelela ngokutshintsha indlela yakho yokwenza umthambo rhoqo emva kweeveki ezine, ucebisa uCouto, owayila i-toning workout engezantsi. Ezi ntshukumo zisebenza kakuhle kwi-uber ziya kubetha onke amaqela amakhulu emisipha kwimizuzu nje engama-30. Nje ukuba iqale ukuziva ilula, unokubamba nje ubunzima obunzima. Ukuba uqala ukuba nesithukuthezi, flip iodolo yeesethi ezinkulu ukuxuba izinto!

Ukwenza uninzi lwexesha lakho, uCouto wayila le mizobo yetoni kwifomathi ephezulu. "Oko kuthetha ukwenza i-back-to-back sets of moves, kungabikho ukuphumla phakathi. Isantya esikhawulezayo sigcina intliziyo yakho ibetha, inceda ukutshisa iikhalori ezininzi ngexesha elincinci." Ngaba ulungile?

Umzimba opheleleyo weToning Workout

Ingaba isebenza kanjani: Emva kokufudumala nge-cardio elula okanye ezi ntshukumo ziguqukayo, yenza i-toning exercise supersets ngokulandelelana. Ngaphandle kokuba kuphawulwe ngenye indlela, yenza iiseti ezi-3 ze-15 reps kumsebenzi ngamnye (yenza iseti enye yentshukumo yokuqala, ilandelwe ngokukhawuleza yiseti enye elandelayo kwaye uqhubeke ude wenze iiseti ezi-3 zomthambo ngamnye we-toning). Phumla imizuzwana engama-30 phakathi kweseti nganye.

Yintoni oya kuyidinga: Imethi, iperi yee-dumbbells ezi-5- kunye ne-10-pound, ibhola ezinzileyo, kunye nebhentshi ethambekileyo (okanye ulala nje uthambekele kwibhola yozinzo ngexesha lokuzilolonga okubiza ibhentshi ukuba awunaso isandla esinye) . '

Umzimba weToning Exercise Superset 1

Ukuhla kweBhola

• Ukubamba i-dumbbell eyi-10 yeepawundi (bamba isiphelo kwisandla ngasinye) kufutshane nesifuba sakho, lala ujonge ubuso kunye nomqolo wakho ujolise kwibhola yozinzo.
• Qunjelwa intloko kunye namagxa emagxeni uphume kwibhola, emva koko uthabathe kwaye uphinde. (Uyicekisile i-crunches? Emva koko zama le 18 yokuzivocavoca ye-ab-toning endaweni yoko.)
• Yenza i-15 reps.

Isikere

• Lala ujonge phezulu emethini ngezandla zakho, iintende zezandla phantsi, phantsi kwempundu yakho.
• Gcina intloko kunye namagxa akho kwi-mat, phakamisa iinyawo zombini imilenze i-intshi ezili-10 ukusuka emhlabeni.
• Vula imilenze ububanzi uze uzizise kunye, uwele unyawo lwasekunene ngaphaya kwesobunxele.
• Zivule kwakhona kwaye uwele ngasekhohlo ngasekunene ukugqiba i-1 rep.
• Qhubeka, utshintshana imilenze. Yenza i-15 reps kwicala ngalinye.

Umzimba weToning Exercise Superset 2

Uluhlu lweSquat

• Ukubamba i-dumbbell eyi-10 yeepawundi kwisandla ngasinye, qalisa ukuma ngeenyawo zokwahluka kububanzi.
• Yenza i squats ezili-15.
• Shenxisa iinyawo zibe banzi kancinci kunamagxa, iinzwane zijongwe kwi-engile, kwaye wenze i-plie squats ezili-15 ngaphezulu.
• Zisondeze iinyawo kancinci kunobubanzi be-hip kwaye wenze i-15 yokugqibela emxinwa i-squats ukugqiba isethi enye. (Inxulumene: Iindlela ezi-6 onokuthi uzibethe ngokungalunganga)

Lunge yakudala

• Ukuma ngeenyawo kunye neengalo emacaleni, buyela umva ngonyawo lwasekunene ukuze idolo lasekhohlo lilungelelaniswe phezu kweqakala kwaye idolo lasekunene libe phakathi kwee-intshi ezimbalwa ukusuka emgangathweni. (Ukuba uyayifuna: Nantsi indlela yokwenza umjikelo ngokuchanekileyo.)
• Buyela umva ukuze uqale kwaye uphinde.
• Yenza i-15 reps kwicala ngalinye.

Ingcebiso yokuzivocavoca yeToning: Ukwenza imiphunga ibenzima, gqibezela intshukumo efanayo ubambe i-dumbbell ye-10-pound esandleni ngasinye.

I-Body Toning Exercise Superset 3

Bahleli Bamagxalaba

• Hlala kwibhola yozinzo, ubambe iidumbbells ezili-10 ecaleni kwamagxa, iingqiniba phantsi kunye neentende ezijonge phambili.
• Yandisa iingalo ngokuthe nkqo ngaphezulu, emva koko uzithobe ukuqala indawo.
• Yenza i-15 reps.

Isando Curl

• Hlala kwibhola ezinzileyo kunye neengalo ezisezantsi ukuya emacaleni, iintendelezo zijonge ngaphakathi.
• Ukugcina iingalo ezingaphezulu zihleli, jika i-dumbbells ukuya emagxeni.
• Ukuthoba kancinci ukuqala indawo.
• Yenza i-15 reps.

Umzimba weToning Exercise Superset 4

Icala Lateral Phakamisa

• Yima ngeenyawo ububanzi begxalaba ngaphandle, i-abs eqinile, amadolo agobe kancinci kwaye amagxa atsaliwe ngasemva nangaphantsi.
• Bamba i-dumbbell ye-5-pound kwisandla ngasinye, iintende zijongana, phambi kwesinqe.
• Gcina i-torso imile, phakamisa iingalo ukuya emacaleni ukuya ngaphantsi kwinqanaba legxalaba.
• Yehla kancinci ukuze uqalise indawo.
• Yenza i-15 reps.

I-Triceps Kickback

• Ukubamba i-dumbbells ezi-5 zeepawundi kwisandla ngasinye, yima ngeenyawo ububanzi bamagxa.
• Ukugcina amadolo egobile, exhomekeke esinqeni kude kube liqhina liphantse lifane nomgangatho kunye neengqiniba emacaleni, iingalo zigobe iidigri ezingama-90 ukuze iingalo zijolise emgangathweni.
• Gcina iingalo eziphezulu zithe cwaka, zolula iingalo ngokukhawuleza emva kwakho (musa ukuzitshixa iingqiniba).
• Ukwehlisa iintsimbi ukuya emgangathweni/umzimba wakho kwakhona. (Ezi zezinye zeendlela ezili-9 zokwenza umthambo umqeqeshi omnye afunge ukuba uyafuna ebomini bakho.)
• Yenza i-15 reps.

Ukuzilolonga koMzimba weToning Superset 5

Thambekisa iChest Press

• Lungisa iphedi yebhentshi ethambekileyo ngoko ikwi-angle yeedigri ezingama-45.
• Lala ujonge phezulu kwibhentshi ejikelezayo ubambe ii-dumbbells ze-10-pound esandleni ngasinye, iingalo ezithe tye kodwa zingatshixwanga, izandla zibanzi kancinci kunamagxa, neentende zijonge phambili.
• Iidumbbells ezisezantsi ukuya esifubeni de ingqiniba igobe 90 degrees, uze ucinezele phezulu ukuze uqale indawo.
• Yenza i-15 reps.

Icebiso lokuzilolonga: Lala kwibhola ezinzileyo nomqolo otyekeleyo kwi-engile ye-45-degree ukuba akunayo ibhentshi yokuthomalalisa okanye ugqibezela oku njengokuzilolonga ekhaya. (Eyeleleneyo: Zigcine kwesi siXhobo seJim yasekhaya efikelelekayo ukugqibezela nayiphi na iSesh yokubila eKhaya)

Umqolo ogobileyo

• Ukubamba i-dumbbell ye-10-pound esandleni ngasinye, yima ngeenyawo malunga nobubanzi bamagxa ngaphandle.
• Ukugcina amadolo egobile, xhomekeka esinqeni kude kube ngumzimba ophantse ufane nomgangatho kwaye wandise iingalo emhlabeni ngokuthe ngqo phantsi kwesifuba.
• Zoba iidumbbells kwii-oblique zakho malunga nobude beqhosha lesisu, emva koko ezantsi ukuqala indawo.
• Yenza i-15 reps.

Uphengululo lwe