Ukuzivocavoca ekhaya
Izingibe . I-squat enezinkukhu
Sizovuka ngokuqondile, sigcine izimbongolo ezandleni ezihlangene, sizobeka izinyawo emanzini amaningi emgodini, sibeke izinyawo ngokufana. Sizohlala ukuze izinyathelo zihambisane phansi futhi zibuye zibuyele izintambo emuva, umzimba awuqhubeki phambili futhi ungaphenduli emhlane ophansi. Qondanisa, siphinda ukunyakaza kuze kube izikhathi ezingu-20, sizokwenza 4 uchungechunge.
Ukuzivocavoca "Imishini enezinkuni"
Sizovuka ngamadolo, izandla sizobe sizitholela phansi. Sicindezela le dumbbell ngezinyawo ezigobile emadolweni, uphakamise umlenze nge-dumbbell ukuze uhambisane nesitezi, uphinde uphindwe izikhathi ezingu-15, uphinde usebenzise unyawo ngalunye ku-4 uchungechunge.
Ukuzivocavoca "Lungisa ngezingqungquthela"
Sizobuyela esimweni sokuqala, kufana nokusebenza kokuqala. Sibeka unyawo olufanele phambili, futhi unyawo lwesokunxele phezu kwezwane, sidlulisela enyaweni elungile isisindo somzimba, senza i-squat, Sibuyela esimweni sokuqala. Kodwa asiqondisi amadolo. Ukuzivocavoca kuphindwe ngomlenze ngamunye izikhathi ezingu-20, senza uchungechunge lwe-4.
Ukuzivocavoca "Umlenze Wemlenze"
Silala phansi phansi, sicindezela lesi silwane phakathi kwezinyawo, sibophe imilenze, sidonsa isikhubekiso emagodini bese sibuyisa ngomusa, siphindaphinda izikhathi ezingu-20, senze izinethi ezingu-4.
Ngemuva
Ukuzivocavoca "Ukuthungatha kwezingqungquthele kuya ebhande"
Beka imilenze yakho ndawonye bese usukuma uqonde, gcina izimbongolo ezandleni zakho ndawonye. Umzimba uhambela phambili, nge-angi-45 degrees, udonsela ku-belt 2 ama-dumbbells ngesikhathi esifanayo bese uyifaka esikhundleni sakhe sokuqala. Siphinda izikhathi ezingu-15, 3 uchungechunge ngalunye.
Ukuzivocavoca "Ukugxila okugxile ngezingqungquthela"
Hamba ngokuqondile, sigcina izimbongolo ngezandla eziqondile, sithwala amathafa phambili, amadolo aphelile, sidonsa ama-dumbbell phakathi kwe-shin, sibuyela esimweni sokuqala, siphinda izikhathi ezingu-15, senze uchungechunge olu-3.
Amabele
Ukuzivocavoca "Dumbbell Bench Press"
Sibeka emuva emlenzeni, ukuze izimbambo zingathinti phansi. Thatha ama-dumbbells ezandleni zakho, welula izandla zakho. Izindwangu aziqedi phansi, imilenze iguqa ngamadolo, izinyawo zezinyawo zimi phansi. Ama-dumbbells anciphisa kancane kancane, sizwa izihluthulelo zesifuba, bese sisusa kancane kancane ama-dumbbells phezulu. Sizophinda izikhathi eziphindwe ku-15, esizokwenza ku-3 uchungechunge.
Ukuzivocavoca "Ukuzaliswa kwezandla nama-dumbbells"
Sibeka emhlane emlenzeni, izintambo zethu azithinti phansi, futhi siqondisa izingalo eziqondile ngezingqungquthela, sithinte phansi ngezindebe. Phinda izikhathi ezingu-12, ngochungechunge lwesithathu.
Amandla
Ukuzivocavoca "Ukuvivinya okunzima kwezandla"
Sizovuka ngokuqondile, sizokwehlisa ngezandla ngezimpawu ezimbi. Sizodonsela ngakwesokunene, sihlehlise isidumbu esiphezu kwamasongo ethu ngesikhathi esisodwa ngesandla sethu sesobunxele sithwala ukuphakanyiswa kwe-dumbbell ku-biceps, siphindaphinda ukunyakaza okukodwa izikhathi ezingu-12, shintsha izandla, wenze u-3 uchungechunge kusuka esandleni ngasinye, umsebenzi we-triceps kanye ne-biceps ngesikhathi esifanayo.
Ukuzivocavoca "Cindezela"
Silala endaweni yokuqala yokuphikisana, ubambe isifuba esisodwa ngemuva kwekhanda, wenze ama-twist angu-20 nge-dumbbell ku-4 uchungechunge. Ukuphefumula ngesikhathi sokuzivocavoca akuphuzi, asiqedi phansi phansi.
Ukuzivocavoca ngezidumbane zesisu
Lapha ungenza amazwi amancane, ngoba imisipha yamathumbu nayo imisipha, njengabanye, idinga indlela ekhethekile ekuqeqesheni. Kunomthetho onjalo wokuthi okuningi akusho ukuthi kuzoba ngcono. Kuyokwanela uma ngamunye wezivivinyo ezilandelayo ziphindwa izikhathi ezingu-15 ngezikhathi ezimbili. Lapho siqeqesha imisipha yesisu asiphefumuli ngokujulile, kodwa kuphela, ngakho-ke ukucindezeleka kuyoba kancane.
Siqala ngokuphakama kwamadolo. Kuzothatha umgqomo, esabeka phezulu kakhulu kangangokuba imilenze ingathinta phansi, futhi umzimba uhlale ukhululekile. Ukulenga emgqeni we-crossbar, kancane kancane ukuguqa ngamadolo kuze kube yilapho sithinta esifubeni. Sizobabamba okwesikhashana, bese ubahlisela phansi. Lokhu kusebenza kuyasebenza emisipha yomzimba.
Siqeqesha imisipha yesisu ngokuthi "ukuphikisana". Ukuze senze lokhu, silala phansi, siwaguqe ngamadolo ngakwesokudla. Beka ikhanda lakho esifubeni bese ubheka phansi, ungashintshi isikhundla futhi lokhu kuyinto esemqoka kulo msebenzi. Khona-ke ngosizo lwamasipha omzimba siphakamisa isigamu esiphezulu somzimba bese siyinciphisa emadolweni, ungashintshi isikhundla samadolo. Ngeke sibambe lesi sikhundla isikhathi eside, bese sibuyela esimweni sokuqala. Lo msebenzi uyenziwe ngezandla ngemuva kwekhanda, kuhloswe emisipha ephezulu yesisu, futhi ukuqeqesha imisipha ephansi, silula izandla zethu emasokisi.
Isifuba
Akukhona nje amadoda aphupha ngamabele aphansi futhi anhle, kodwa futhi nabesifazane. Ake siqale ngokuzivocavoca okulula.
Ama-push-ups
Silala phansi, izandla zenziwa ngokufana komunye nomunye esikhaleni sesifuba. Bese uphakamisa kancane kancane umzimba bese uwunciphisa ngokuphelele. Buka ukuze ugcine amandla akho amandla. Ingemuva iyafana kuya phansi. Ukuzivocavoca ukuqeqesha hhayi imisipha ye-pectoral, kodwa ama-biceps amaningi. Ukuhluka okulula kokuzivocavoca okunjalo kuyisisusa-ups kusuka esihlalweni noma odongeni, imilenze egobile futhi egobile.
Ukuzivocavoca "butterfly"
Udinga ibhentshi nama-dumbbells. Silala ebhentshini, ngakwesandla ngasinye sithatha isidumbu, sisiphakamise ekhaleni lama-degrees angu-90. Amandla aphethwe ngezindlela ezihlukene, kuze kube yilapho sithola umugqa oqondile nomzimba, bese uphinde uwaxhumane. Kulo msebenzi, ukucindezeleka emisipha ye-pectoral yiyona enhle kakhulu.
Ukuzivocavoca
Sibeka izinyawo zethu ngokuqondile emkhatsini wamahlombe, senze isinyathelo esisodwa phambili futhi sithuthe isisindo somzimba wethu kulo mlenze. Ngesandla ngasinye sithatha isidumbu, sinesisindo samakhilogremu amabili. Siphonsa izingalo zethu emaceleni, kodwa hhayi esifubeni. Sithatha izintambo zethu ezinhlangothini ezihambisana phansi bese sibuyela esimweni sokuqala. Ukuzivocavoca kufanelekile i-triceps kanye nemisipha ye-pectoral.
Umsebenzi wokugcina
Isikhundla sokuqala sisebhentshini. Sithatha ama-dumbbells futhi silula izandla zethu phambi kwethu. Siphonsa izingalo zethu ukuze izingqimba ziqonde kahle.
Ngemuva kokuzivocavoca ekhaya nge-dumbbells, faka imizuzu eyi-10 amaqembu amakhulu omzimba. Landela lezi zivivinyo, kodwa uthintane nodokotela wakho kusengaphambili uma ungenza lezi zivivinyo ekhaya, ucabangela izifo zakho.