Iintshukumo ezingama-20 zokuya zomelela kwiiveki ezi-2

Umxholo

• Nalu umkhwa wakho wokuzilolonga:
  
• Usuku lokuzilolonga 1
• Izikwere
• Thambekisa i-dumbbell press
• Imilenze ene-dumbbell
• Ubuso butsala
• Iplank ifikelela-ngaphantsi
• Usuku lomsebenzi 2
• I-thruster eguqulweyo
• Nyukela
• Ikhebula crossover
• Umda wecala
• Superman
• Usuku lomsebenzi 3
• Icala-inyathelo
• Uluhlu
• Lunge
• Ukukhatywa komlenze
• IPlanga
• Usuku lomsebenzi 4
• Oojack abaxhumayo
• Ukuqhekeka kwebhayisikile
• Isikwere siyaxhuma
• Ibhulorho ezukileyo ngebhanti
• Ukunyuka kwentaba
• Ufanele uphumle kangaphi?

Ukuba umkhuba wakho wokuzilolonga ufuna ukuqalisa umdlalo okanye awuqinisekanga ngento omawuyenze kuqala, ukuba nesicwangciso ngundoqo.

Silapha ukunceda. Ukuziqhelanisa nokuzilolonga iiveki ezimbini kunokunika ulwakhiwo ekusebenzeni kwakho ngenjongo yokwandisa amandla, ibhalansi kunye nokuhamba.

Yenza lo msebenzi usebenze iintsuku ezine ngeveki ngekhefu losuku olunye phakathi, ukuba kunokwenzeka.

Nalu umkhwa wakho wokuzilolonga:

• Ubushushu: Ngaphambi kokuzilolonga ngakunye, chitha imizuzu eli-10 usenza uhambo olukhawulezileyo, ugijime, okanye ukhwele ibhayisekile ukuze inyuse intliziyo yakho. Emva koko imizuzu emi-5 ukuya kwezi-6 yenza ukolula okunamandla.
• Ukuzilolonga 1-3: Indlela yomzimba opheleleyo ngokuxuba umthambo womzimba ongasentla kunye nowomzimba osezantsi yandisa ixesha lakho kwaye ikwenze ube lula. Gqibezela iiseti ezi-3 zomthambo ngamnye, ishumi eli-10 ukuya kwele-15 libuyela nganye (njengoko kubonisiwe ngezantsi). Phumla i-30-60 yesibini phakathi kweeseti kunye nemizuzu eyi-1-2 phakathi kokuzilolonga.
• Umsebenzi 4: Umdibaniso wokuzivocavoca okusekwe kwi-cardio kunye nokuhamba ngokuthe ngqo kushukumisela umngeni kunyamezelo lwakho. Phatha le ndlela njengesekethe: Gqibezela iseti nganye yomthambo ngamnye emva nasemva, phumla umzuzu omnye, emva koko uphinde amaxesha ama-2 ngaphezulu.

Ekupheleni kweeveki ezimbini kufuneka uzive womelele, unamandla, kwaye uphumelele- ngokuqinisekileyo ubeke ubungakanani bokubila. Ilungile, setha, hamba!

Usuku lokuzilolonga 1

Gcwalisa iiseti ezi-3 zomthambo ngamnye ngaphambi kokudlulela kolandelayo.

Izikwere

ukusuka kwii-GIF zokuzivocavoca ngeGfycat

3 iiseti, i-15 reps

Akukho nto isisiseko ngakumbi kune squat, ke ukukhaba izinto ngolu hlobo lomzimba yindawo entle ukuba uqale. Ngexesha lokuhamba, qinisekisa ukuba amagxa akho abuyile, ukujonga kwakho ngaphambili, kwaye amadolo akho awe, hayi ngaphakathi.

Thambekisa i-dumbbell press

ngeGfycat

Iiseti ezi-3, ukuphindaphinda ezili-10

Uya kudinga ibhentshi kunye nezinye iidumbbell ukwenza lo msebenzi. Ukuba ungumqali, qalisa nge-10- okanye i-12-pound dumbbells de ube ukhululekile ngokuhamba. Beka ibhentshi kwinqanaba le-30-degree. Sebenzisa izihlunu zesifuba sakho ukukhokela ukongezwa kwengalo.

Imilenze ene-dumbbell

ngeGfycat

Iiseti ezi-3, ukuphindaphinda oku-12 umlenze ngamnye

Ukongeza i-bicep curl kwi-lunge yongeza umaleko wobunzima, ucelomngeni kwezihlunu zakho, kunye nokulinganisela, ngendlela eyongezelelweyo. Kwakhona, ukuba ungumqali, qalisa nge-dumbbells ezilula, ezinje nge-8 okanye i-10 yeepawundi, de ube uzive uzinzile ekuhambeni.

Ubuso butsala

ngeGfycat

Iiseti ezi-3, ukuphindaphinda ezili-10

Ukujolisa kumagxa akho kunye nomqolo ongasentla, ubuso obutsalayo bunokubonakala bunzima ekuqaleni, kodwa uyakuva ukutsha kungabikho xesha. Sebenzisa ibhendi yokuxhathisa ebotshelelwe kwindawo engaphezulu kwentloko yakho ukuyigqiba

Iplank ifikelela-ngaphantsi

ukusuka kwii-GIF zokuzivocavoca ngeGfycat

Iiseti ezi-3, iimpompo ezili-12

Ukuphelisa ukuzilolonga ngomthambo othile yeyona ndlela ilungileyo yokwenza. Spice iplank yesiqhelo ngokongeza oku kufikelela phantsi kwempompo. Nika ingqalelo ekhethekileyo kumqolo wakho osezantsi, uqiniseke ukuba awugugi, kwaye isinqe sakho sihlala sikwere emhlabeni.

Usuku lomsebenzi 2

Gcwalisa iiseti ezi-3 zomthambo ngamnye ngaphambi kokudlulela kolandelayo.

I-thruster eguqulweyo

ukusuka kwii-GIF zokuzivocavoca ngeGfycat

Iiseti ezi-3, i-12 reps

Ukudibanisa i-squat kunye ne-overhead dumbbell press kudala intshukumo edibeneyo, esebenza izihlunu ezininzi kunye namalungu okutshisa ikhalori eyongezelelweyo. Iidumbbells ezintlanu- okanye ezisi-8 zeepawundi kufuneka zisebenze kakuhle kwabaqalayo.

Nyukela

ukusuka kwii-GIF zokuzivocavoca ngeGfycat

Iiseti ezi-3, ukuphindaphinda oku-12 umlenze ngamnye

Cela umngeni kumlinganiso wakho kunye nozinzo ngelixa usomeleza imisipha yakho yomlenze ngokunyathela. Bamba i-dumbbell kwisandla ngasinye kumceli mngeni owongeziweyo. Push ngokusebenzisa izithende zakho ukugxila kubuqaqawuli bakho kuyo yonke intshukumo.

Ikhebula crossover

ngeGfycat

Iiseti ezi-3, ukuphindaphinda ezili-10

Ukujolisa esifubeni sakho ngentambo crossover. Sebenzisa umatshini wentambo kwindawo yokuzivocavoca okanye amaqela amabini oxhathisayo. Qiniseka ukuba utsala kunye neepeketari zakho, hayi iingalo zakho.

Umda wecala

ngeGfycat

Iiseti ezi-3, i-10 reps umlenze ngamnye

Ukuhamba ngeenqwelo-moya kubalulekile kwindlela efanelekileyo yokuzivocavoca. Gxila ekuhlaleni umva kubuqaqawuli bakho emazantsi entlambo ukuze ufumane okuninzi kuwo, ukusuka kumbono wamandla kunye nokuhamba.

Superman

ngeGfycat

Iiseti ezi-3, ukuphindaphinda ezili-10

Ngokukhohlisa kulula, ukuzivocavoca okuphezulu kukuphambili, kusebenza zombini kunye nezihlunu ezisezantsi. Yiya ngokucotha kwaye ulawulwe kangangoko unako ngeli xesha lokuhamba. Cwangcisa ikhefu elincinci phezulu.

Usuku lomsebenzi 3

Gcwalisa iiseti ezi-3 zomthambo ngamnye ngaphambi kokudlulela kolandelayo.

Icala-inyathelo

ngeGfycat

Iiseti ezi-3, amanyathelo ali-10 ukuya ngapha nangapha

Inyathelo elisecaleni elibophelekileyo lilungele ukufudumeza isinqe sakho phambi kokuba uzilolonge, kodwa ikwanceda ukomeleza ezo zihlunu ngokunjalo. Xa uphantsi uhlala phantsi, kuya kuba nzima kulo msebenzi.

Uluhlu

ngeGfycat

Iiseti ezi-3, i-12 reps

Ukomeleza izihlunu zakho zangasemva kubalulekile ukugcina ukuma kakuhle kunye nokukhululeka kubomi bemihla ngemihla. Sebenzisa ibhendi yokumelana njengoko kubonisiwe apha. Iidumbbells zinokusebenza.

Lunge

ngeGfycat

Iiseti ezi-3, ukuphindaphinda oku-12 umlenze ngamnye

Lungelela indlela yakho kwimilenze eyomeleleyo. Ubunzima bomzimba kuphela obufunekayo. Nyathela phambili ukuze imilenze yakho yenze unxantathu ngomhlaba kwaye yehle iye ezantsi kwindawo emileyo.

Ukukhatywa komlenze

ukusuka kwii-GIF zokuzivocavoca ngeGfycat

Iiseti ezi-3, ukuphindaphinda oku-12 umlenze ngamnye

Yomeleza isinqe sakho kunye nokukhazimla ngokukhaba. Yiya kancinci, uphakamise umlenze wakho kude emhlabeni njengoko uza kuhamba ngelixa ugcina isikwere sakho se-pelvis emhlabeni.

IPlanga

ngeGfycat

3 iiseti de ukusilela

Iplanki ifumana izihlunu ezininzi emzimbeni wakho, hayi i-abs yakho kuphela, eyenza ukuba ibe ngumthambo osebenzayo ngokwenyani ukubandakanya kwinkqubo yakho. Isiseko sakho kufuneka somelele kwaye sizinze kule meko. Qaphela ukuba amagxa akho nawo aphantsi kwaye abuyile kwaye intamo yakho ayithathi cala.

Usuku lomsebenzi 4

Gqibezela lo msebenzi njengesekethe: Gcwalisa iseti ye-jacks yokutsiba-1, emva koko uye kwindawo yokuqhekeka kwebhayisikile, njl., Ude ugqibe yonke imithambo emi-5. Emva koko phumla kwaye uphinde isekethe kabini ngaphezulu.

Oojack abaxhumayo

ngeGfycat

Umzuzu omnye

Iiklasikhi kodwa ezisebenzayo, ezitsibayo ziya kukuhambisa. Ukuba ukutsiba kuninzi, cofa nje iinyawo zakho endaweni nganye nganye endaweni yoko.

Ukuqhekeka kwebhayisikile

ukusuka kwii-GIF zokuzivocavoca ngeGfycat

Ukuphinda kabini

Ngokugcina intloko yakho, intamo, kunye nomqolo ongaphezulu uphakanyisiwe emhlabeni kulo lonke olu hambo, i-abs yakho ihlala ihlala ixesha lonke. Qinisekisa ukuba isilevu sakho sihlala singafakwanga. Gxila kwi-torso twist ukujolisa kwi-oblique zakho.

Isikwere siyaxhuma

ngeGfycat

Ukuphinda kabini 10-12

Ukutsiba kwe-squat kuphezulu, kodwa banomvuzo ophezulu. Gxila ekuqhushumeni phezulu kwiibhola zeenyawo zakho, utsibe phezulu kangangoko unako, emva koko uye uhambe kancinci kwiibhola zeenyawo zakho. Sebenzisa isilumkiso kulo msebenzi ukuba unayo nayiphi na ingozi yomzimba esezantsi okanye iingxaki zokudibanisa.

Ibhulorho ezukileyo ngebhanti

ngeGfycat

I-15 reps

Ukugcwalisa ibhulorho ebengezelayo enebhendi ngaphezulu kwamadolo akho kongeza omnye umaleko woxinzelelo, ofuna ukwenziwa kwemisipha ngakumbi kwiiglute kunye nasezinqeni zakho. Cinezela i-glutes yakho kwaye ubandakanyeke kumgangatho wakho we-pelvic phezulu.

Ukunyuka kwentaba

ngeGfycat

Ukuphinda kabini

I-Core kunye ne-cardio kwenye, ukunyuka kweentaba kufuna amandla kunye nonyamezelo. Thatha isantya xa ifom yakho izinzile.

Ufanele uphumle kangaphi?

Kwabaqalayo, usuku olunye lokuphumla luya kuba nakho ukululama. Ezinye iintsuku ezimbini ungahambahamba okanye wenze uhambo olulula.

Yinike iiveki ezimbini kwaye uphume womelele ngalesiqhelo. Kubantu abakwiholide okanye kude nendawo yokuzivocavoca okwethutyana, le ndlela inokwenziwa ngokulula ngezixhobo onokuzipakisha engxoweni yakho. (Ngokutshintsha i-dumbbell, jonga iibhotile zamanzi ngesanti.)

Gxila ekwenzeni ukubala kwentshukumo nganye, ukuseka unxibelelwano lwengqondo yemisipha. Umzimba wakho ngokuqinisekileyo uya kubulela ngokukhetha ukuhamba!

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.