I-10 yemithambo onokuthi uyitsibe- kwaye wenze ntoni endaweni yoko, ngokutsho kwabaqeqeshi

Umxholo

• AbakwaSmith Machine Squats
• Ukwandiswa Kwemilenze Yoomatshini
• Oomatshini baka-Ab
• Ngasemva kwentloko Lat Tsala-Downs
• I-Elliptical
• Oomatshini abductor / beAdductor
• I-Triceps Dips
• Superman
• IiDumbbells eziKhanya kakhulu
• Nantoni na ebuhlungu
• Uphengululo lwe

Jonga ujonge indawo yokuzivocavoca: Uya kuthi ubone abanye abantu abenza imithambo bekhupha le mithambo, kodwa oko akuthethi ukuba nawe kufanelekile. Ezi ziqhelo zomthambo zisenokungasebenzi (aka kukho iindlela ezikhawulezayo zokufumana iziphumo ozilandelayo) okanye ngamanye amaxesha zide zikubeke emngciphekweni wokwenzakala. Ibali elide, ezi ntshukumo kunye noomatshini abawenzi naluphi na uncedo emzimbeni wakho. Funda ukuba yintoni abaqeqeshi abathi kufanele ukuba uyayenza endaweni yoko.

AbakwaSmith Machine Squats

Ukugquma kumatshini wakwaSmith kunokujongeka njengenye indlela ekhuselekileyo kwi-squat rack. Inyani ayicacanga. Xa uyehla kwiskwati usebenzisa umatshini kaSmith, umqolo wakho uhlala uthe tye kwaye phantse ujikeleze ngokugqibeleleyo emhlabeni, oxinzelela kunye noxinzelelo lwe-vertebrae, utsho uLou Schuler, C.S.C.S., umbhali Imigaqo eNtsha yokuPhakamisa iChongelwe. Kananjalo, ukusukela ukuba ukusebenzisa umatshini kaSmith kufuna ukuxhomekeka ebharini, uxinzelelo olugqithisileyo emadolweni, ungaze usebenze ngokupheleleyo kwimigca okanye imisipha yakho, kwaye ungawuqeqesheli undoqo wakho.

Zama endaweni: IiSquats ezinobunzima

Zisindise umngcipheko kwaye ufunde indlela yokwenza i-barbell squat ngaphandle komatshini. Zombini i-bodyweight kunye ne-squats ezinobunzima (umz. Kwaye, kuba ungaxhomekeki kuzinzo lomatshini, ezi zivivinyo zikwasebenza nengundoqo yakho. (Idibeneyo: Uyenza njani i-Bodyweight Squats ngokuchanekileyo kube kanye nakuzo zonke)

Ukwandiswa Kwemilenze Yoomatshini

Uhlala kangaphi ujikeleza ukhaba imilenze yakho? Mhlawumbi hayi rhoqo - ukuba kunjalo. Ngoko kutheni ukwenza njalo kwindawo yokuzivocavoca? "Akukho sibonelelo sisebenzayo kulwandiso lomlenze," utshilo umqeqeshi wamandla kunye nomqeqeshi buqu uMike Donavanik, C.S.C.S., C.P.T. (Ukuzivocavoca okusebenzayo kusetyenziswa ukunyakaza kwendalo komzimba wakho ngeendlela ezisebenza kwiintshukumo zehlabathi lokwenyani.) Kwaye, amadolo akho awenzelwanga ukuthwala ubunzima ukusuka kuloo angle, enokubangela ukonzakala. Ngelixa ingozi yakho yokulimala isezantsi ukuba unamadolo aphilileyo ngenye indlela, kutheni uthatha umngcipheko ukuba umthambo awusebenzi ukuqala ngawo?

Zama endaweni: I-squats, Deadlifts, Step-Ups, kunye neLunges

Zonke ezi ntshukumo zilungile kuqeqesho lwee-quads zakho. Ungasathethi ke, ngaxeshanye bomeleza i-glutes yakho, i-hamstrings, kunye nezihlunu ezincinci zokuzinza. Kuba zonke ezi zizinto ezisebenzayo, ucofa iipatheni zomzimba wakho, amadolo ayilelwe ukuba athathe ubunzima, utshilo.

Oomatshini baka-Ab

Ngokuqinisekileyo, oomatshini be-ab bakhululekile ngakumbi kuneengalo-emva-kwentloko-zihlalele, kodwa zinokwenza kube nzima ukwenza imisipha yakho engundoqo isebenze ngokuchanekileyo, utsho uJessica Fox, umqeqeshi oqinisekisiweyo wokuQala waMandla e-CrossFit South Brooklyn.

Zama Endaweni yoko: Amaplanga

Uninzi lwabantu lunokwenza i-sit-ups epheleleyo. Kanangcono? Yehla kwiplanga: Isebenza ngakumbi ukuthambisa izisu zakho kune-crunch encediswayo (okanye nawuphi na umatshini), kwaye ikhuselekile ngokuqhelekileyo kubantu abangakwaziyo ukuhlala ngenxa yeentlungu zentamo. (Nyusa umdlalo wakho we-ab kunye nale Workout-up Workout ye-plank ethi i-HIITs yakho ibe lukhuni.)

Ngasemva kwentloko Lat Tsala-Downs

Xa usenza i-lat pulldown, ibha kufuneka ihlale iphambi komzimba wakho. Njengakuyo, njalo. “Kungenjalo kukwenzakala egxalabeni okulindelweyo,” itsho njalo ingcali yamandla amabhinqa uHolly Perkins, C.S.C.S. Ukutsala ibar ezantsi nasemva kwentloko nentamo yakho kubeka uxinzelelo olukhulu kunye noxinzelelo ngaphambili kwegxalaba.

Zama endaweni yoko: Wide-Grip Lat Tsala-ezantsi (ngaphambili)

I-Pulldowns iseyeyona ntshukumo iphambili yemigibe yakho-jonga nje ukujolisa ibha kwikhola yakho. Awudingi ukuzisa ibha yonke indlela esifubeni sakho, kodwa kuya kufuneka uhambe kwelo cala, utshilo uPerkins.

I-Elliptical

Akukho nto "iphosakeleyo" nge-elliptical - enyanisweni, kukho ukubulawa kwezibonelelo kwabaqalayo kunye nabo bachacha ekonzakaleni, kodwa lo matshini uqhelekileyo we-cardio ushiya igumbi elininzi ngempazamo yomsebenzisi. Ukusukela ukuba uhamba kuluhlu oluncinci lwentshukumo, kulula ukuba udambe kwifom kunye nokusebenza kwemisipha kwi-elliptical, utshilo uChristian Fox, umqeqeshi oQinisekisiweyo waMandla oQalayo eCrossFit eMzantsi eBrooklyn. (Funda ngaphezulu: Yeyiphi engcono: iTreadmill, iElliptical, okanye iBike?)

Zama endaweni: Umatshini wokubhexa

Umatshini wokubheqa lolona khetho lungcono lokunyusa izinga lentliziyo yakho. "Ukurola kubandakanya izihlunu ezininzi ekuhambeni, kwaye ngobuchule obuncinci kunokubonelela ngodonga lokuzilolonga," utshilo uChristian Fox. Ngaba uyathandabuza? Zama i-sprint yeemitha ezingama-250 ngomzamo omkhulu, kwaye ngekhe ufune ukunyathela kwi-elliptical kwakhona. (Awuqinisekanga ukuba ungaqala ngaphi? Nantsi indlela yokusebenzisa umatshini wokurola ukuze wenze ngcono ukuzilolonga kwe-cardio.)

Oomatshini abductor / beAdductor

Njengomatshini abaninzi kwindawo yokuzivocavoca, ezi zinto zijolise kwindawo ethile yomzimba- eyindlela engafanelekanga yokusebenza xa kukho izinto ezininzi eziza kusebenza izihlunu ezininzi ngaxeshanye, utshilo uJessica Fox.

Zama endaweni yoko: Izikwere

Tsiba oomatshini kwaye ulahle kwisikwere. I-squat efanelekileyo ifumana izihlunu ezininzi (kubandakanya i-ad / abductors) kwaye yintshukumo esebenzayo, oku kuthetha ukuba iya kulungiselela ngcono izihlunu zakho kwimingeni yobomi bokwenyani, njengokuhamba ngezinyuko kunye nokuchola izinto phezulu. (Ngaba ufuna ukuhamba kweemisipha ezininzi? Jonga ezi zinto zisixhenxe zokuzilolonga.)

I-Triceps Dips

Yenzelwe ukuqeqesha i-triceps yakho, kodwa inokuphelisa ngokulula ukulayisha izihlunu ezincinci ezenza ikhomputha ye rotator yakho. "Kungumngcipheko wokuphakamisa ubunzima bomzimba wakho xa iingalo zakho ezingaphezulu zisemva kwe-torso," kusho uSchuler. Ukonakalisa ezo zihlunu kunye nemisebenzi yemihla ngemihla-enje ngokuhlamba iinwele zakho-inokuba buhlungu.

Zama endaweni yoko: Ukutshatyalaliswa kweentambo, i-Triceps Push-Ups, kunye ne-Close-Grip Bench Presses

Chaza i-triceps yakho ngelixa ugcina iingalo zakho phambi komzimba wakho ngayo nayiphi na kwezi ntshukumo, uSchuler ucebisa.

Superman

"Umthamo wamandla kunye noxinzelelo olubekwe kwi-vertebrae ye-back back ayinyani," utshilo u-Donavanik. "Ewe, usebenza nge-spinal erectors yakho kunye nezihlunu ezininzi ezizinzileyo ngasemva kunye nomxholo, kodwa ubeka itoni yamandla kunye noxinzelelo kwindawo enovakalelo kwaye ikhethekileyo emzimbeni."

Zama endaweni: Inja-Ntaka

Ngena kuwo omane ngomthambo wenja yeentaka, ucebisa uDonavanik. I-yoga staple yomeleza izihlunu ezifanayo, ngelixa ibeka amandla amancinci kumqolo. Kusasa, ukubulawa kwabantu, kunye neebhlorho zomgangatho nazo zezinye iindlela ezintle, utshilo.

IiDumbbells eziKhanya kakhulu

Ubunzima bokukhanya bunendawo yazo kwi-barre okanye kwiklasi yokujikeleza, kodwa ukuba uphakamisa ukukhanya kakhulu ungaphoswa kukukrola okunzulu. (BTW, nazi izizathu ezihlanu zokuba ukuphakamisa iintsimbi ezinzima kungayi kukwenza ube nkulu.) Ewe, uya kufuna ukuqalisa ukukhanya ukuba akuzange uphakamise. Kodwa ngokuhamba kwexesha kuya kufuneka uphakamise ngokuthe ngcembe ubunzima obunzima ukuze ufumane amandla kunye nengcaciso, ucacisa uJessica Fox.

Zama endaweni: 5+ iiponti

Unzima kangakanani kufuneka uhambe? Ngokuxhomekeke kumsebenzi, iintsimbi kufuneka zibe nzima ngokwaneleyo ukuba iireps ezimbini zokugqibela zeseti nganye zinzima kakhulu. (Ufuna ukuqiniseka ngakumbi? Funda ezi zibonelelo zili-11 zingundoqo zempilo kunye nokomelela kokuphakamisa iintsimbi.)

Nantoni na ebuhlungu

Kukho into enokuthiwa ngokutyhala ukudinwa kwemisipha kunye nokungakhululeki. Kodwa xa ukungonwabi kujika kube yintlungu, okwahlukileyo kuyinyani. "Ubuhlungu yindlela yomzimba wakho yokuthi, 'Yeka! Ukuba uqhubeka usenza le nto, ndiza kukrazula, ndiphule, okanye ndicofe," utshilo uPerkins. Yintoni umahluko, kanye? Ngelixa ukungakhululeki kuvakalelwa ngathi kukuqaqamba okanye ukutsha kweemisipha, iintlungu eziqaqambayo zihlala zibukhali kwaye ngequbuliso, kwaye zihlala zibetha kufutshane nelungu, utshilo.

Zama endaweni: Kukho enye intshukumo kuyo yonke imithambo ngaphandle kokuba ulungisa ukwenzakala, ukukhulelwa, okanye ngenxa yokuba udiniwe i-AF kwiklasi yakho ye-boot-camp kwaye unexhala lokuncama ifomu. Qiniseka ukuba ucela umqeqeshi wakho ngentshukumo ekusebenzelayo.

Uphengululo lwe