Ukuzivocavoca ukuqinisa imisipha yesisu nesisu

Izenzo ezitholakalayo ngeke zilungiselele umzimba wakho kuphela ngomcimbi ophethe, kodwa futhi uzokuzethemba. Kuyinkimbinkimbi yokuzivocavoca imishini ehlukahlukene kuhilelekile: izibhamu, ama-absorck absorbers, fitball. Ukuqeqeshwa okuyizicucu kanye nokuzivocavoca ukuqinisa imisipha yomzimba kanye nezikhwebu ngezinsimbi kuzokuhola ngokushesha imisipha ibe yi-tonus bese ubenezela impumuzo. Ukulandelana kokuzivocavoca ezingxenyeni ezingenhla nezingezansi zomzimba ngaphandle kokuphumula ukuphumula futhi ngempumelelo "kuholela" ohlelweni lwe-cardiovascular, ukuqeqeshwa kwe-cardio-training.

Uhlelo lokuqeqesha

Yenza le nkimbinkimbi kabili noma kathathu ngeviki, ngaphandle kokuphumula phakathi kokuzivocavoca ukuqinisa imisipha yomzimba kanye nezintambo. Ngaphambi kokuqala ukusebenza, shaya okungenani imizuzu emihlanu. Phinda ubuchopho kanye noma kabili, kuye ngokuthi ukutholakala kwesikhathi. Uzodinga: ama-dumbbells 2-4 kg, i-exertube, i-absorber absorber, i-yoga mat ne-fitball.

Izikwele kanye nokwelula

Yima imile, imilenze ibe mkhulu kunamahlombe, uphakamise izandla ngaphezu kwekhanda lakho ngezandla zakho komunye nomunye. Thatha umoya ojulile uphinde ungene ku-squat. Exhale ngangokunokwenzeka futhi uncike phambili, ubeke izandla zakho phansi. Zizwa ukuhlukumeza kwemisipha ngemuva kwamathanga namathole. Vula bese ubuyela endaweni ye-squat, faka ikhanda lakho. Exhale bese uvuka. Yenza okuphindaphindiwe okungu-4.

I-Push-up push-ups

Imisipha yesifuba, izingalo kanye nemisipha-iziqinisi zisebenza. Thatha i-bar ye-bar ngokugcizelela emadolweni nasezandleni, izingalo zikhulu kancane kunamahlombe. Yehla phansi, kanti isigqoko sesokunxele siseduze nesifuba, futhi kwesokudla, thatha kakhulu ohlangothini. Yenza i-push-up. Yenza ukuphindaphinda oku-5 futhi ushintshe isikhundla sezandla. Phinda uphinde usethe kabusha.

Emuva emuva ngokuphakamisa izandla

Imisipha yamagundane, imilenze, amahlombe kanye nemisipha-stabilizers isebenza. Thatha ama-dumbbells ezandleni zakho. Isandla sokunene siguqa ku-elbow bese uletha isisindo ehlombe, isundu sithunyelwa emzimbeni. Ingalo yesobunxele iyancipha emzimbeni, insika yesandla. Yenza i-lunge ngonyawo lwakho lwesokunxele emuva, ngesikhathi esifanayo udonsa isandla sakho sokunene uphinde ushiye ohlangothini. Buyela esimweni sokuqala. Yenza ukuphindaphinda oku-5, bese ushintsha isimo semilenze nezandla. Phinda uhlele kabusha.

Okubhaliwe okuqondile

Imisipha yemilenze, izinkuni nemisebenzi yomhlane. Hlanganisa i-exertube ngenjongo engenalutho phambi kwakho ekuphakameni kwamamitha amabili. Ukubamba iqhwa le-projectile, phakamisa izandla zakho ngaphezu kwekhanda lakho bese usakazeka kancane ezinhlangothini (ngakho-ke, izandla "zidweba" emoyeni incwadi yesiLatin "V"), izintende ziphendukele phansi. Yehla ku-squat. Hamba emuva, udonse i-ribbon. Ngenkathi ubamba umzimba obunzima, futhi izandla ziqondile, thatha i-hilt kuze kube sezinkalweni. Buyela esimweni sokuqala. Yenza okuphindaphindiwe okungu-10.

I-Lateral lunge nge-twisting

Imisipha yemilenze, izinyawo, isifuba, izingalo kanye nemisipha-iziqinisi zisebenza. Hlala uqondile, ububanzi bezintendeni ububanzi, izinyawo zihambisana nomunye nomunye. Thatha izimbongolo esandleni sakho bese uzibamba esifubeni, izintende zihanjiswe komunye nomunye, izimbambo zicindezelwa emzimbeni. Bhonqa idolo elifanele bese ulenqa phambili, udonsela ingalo yesobunxele ngokuya ngakwesokudla. Khuphuka uphenduke ngakwesobunxele, ngenkathi wenza ukukhahla ngesandla sakho sobunxele, isundu siphenduka phansi. Futhi, yenza ukuhlaselwa. Phinda izikhathi ezingu-5 futhi ushintshe uhlangothi.

Jump

Imisipha yemilenze, iziqhwa nemisipha-i-stabilizers isebenza. Beka izinyawo zakho ngokubanzi kunamahlombe akho bese ushukela ku-squat. Phakathi nokuzivocavoca konke, gcina izandla zakho phambi kwakho: ama-elbows asuke egobile, izintende zihlangene zibe ngqangi. Yehla phansi kancane, bese uqaqa phambili emlenzeni wesobunxele, ngenkathi udonsela emuva futhi ubambe ngesisindo. Buyela ku-squat bese uphinda. Yenza ukuphindaphinda okungu-10 futhi ushintshe unyawo. Uma ukuvivinya umzimba kubonakala kulula kakhulu (ekuphindaphindiwe kokugcina uphefumula ngokuthula), thatha ibhola lezokwelapha noma u-dumbbell olinganisa u-3-4 kg.

Isandiso kuya ku-triceps

I-Triceps ne-muscle stabilizers isebenza. Qinisekisa i-exertube ngenjongo ehleliwe phambi kwakho ekuphakameni kwe-30-50 cm ukusuka phansi. Thatha i-bar ye-bar ngokugxila emabhulashi nasezinzwaneni. Bamba isibambo se-exertube ngakwesokunene: i-elbow isuke igobile, i-forearm isemzimbeni, itekisi iselulekile. Ukubamba izinkalo zakho namahlombe emgqeni, thatha isandla sakho sokunene emuva. Phinda uphonsa umlenze bese uphinda ukunyakaza. Yenza ukuphindaphinda oku-5 futhi ushintshe uhlangothi.

Ibhuloho ku-fitball

Imisipha yamathanga nokusebenza kwemisipha. Gcoba umfutho we-tape-shock ezungeze ezinqulwini, ulale ngempambu yakho emuva kwe-fitball ukuze ikhanda lakho nengenhla elingemuva liyi-central ibhola. Beka ububanzi bezintambo zakho ububanzi ngaphandle. Ukunqoba ukuphazamiseka kwe-tape, zama ukugcina amadolo akho emgqeni owodwa oqondile nemilenze. Izikhali ziholele phambi kwakhe ezingeni lesifuba, iminwe iphikisana. Ukushiya izintambo ezingenalutho, yenza ukuphikisana ngakwesobunxele. Buyela esimweni sokuqala bese uphinda ukunyakaza ngakwesokudla. Lokhu kuzokwenza isethi eyodwa. Yenza okuphindaphindiwe okungu-6.