Kuyinkimbinkimbi yokuzivocavoca kwentuthuko yamandla

Ngokwesilinganiso, umuntu ulahlekelwa yingxenye yamandla acishe abe yingxenye yamandla emisipha wakhe ngeminyaka engama-70 nengxenye yakhe. Yenza izivivinyo ze-aerobic kuphela azanele. Uma ungaboni ukuqeqeshwa kwamandla, uzoba buthaka, futhi ukuhamba nokusebenza kuzokwehla.

"Thatha futhi wenze" upende isakhiwo samakilasi ukuze kuthuthukiswe amandla. Ungadinga ukusungulwa okwengeziwe ngesimo se-dumbbells kanye nerabha yokuqina. Kepha uma umusha, ungasebenza kuphela ngesisindo sakho. Futhi, ungakhohlwa ukwenza umsebenzi omncane ngaphambi kokuqeqeshwa okuyinhloko - umsebenzi we-aerobic imizuzu emi-5 ukuya kwengama-10 uzokwanela. Yenza ama-1-3 amasethi wokuzivocavoca ngakunye ngokuya ngokuqeqeshwa kwakho ngokomzimba.

1. Ama-fucks

Okuhilelekile: ama-buttocks, ama-tendon anyathelwa, ama-quadriceps, i-caviar. Ukwenza kanjani:

1. Yima uqonde, imilenze ngobubanzi bamahlombe.
2. Ngena phambili ngonyawo lwesokudla, ugoba idolo lakho ngama-engeli angakwesokudla. Qiniseka ukuthi ayiphumi iminwe yonyawo. Ithanga kufanele lifane nephansi. Idolo lomlenze wesobunxele lamukelwa emhlabathini, kepha alikukhathami. Bamba umhlane wakho uqonde, udwebe. Bamba kulesi sikhundla imizuzwana emi-5.
3. Buyela endaweni yokuqala. Phinda yonke unyawo lwe-OLY BOOL.

⏱ phinda izikhathi eziyi-10-12.

2. Ama-squats anokuphakamisa izandla

Okuthintekayo: ama-buttocks, ama-quadriceps, i-caviar, ama-triceps, izicubu zamagxolo, emuva kanye namahlombe. Ukwenza kanjani:

1. Yima uqonde, faka imilenze ngamathanga amancane abanzi. Izandla zingelulwa ngokukhululekile emzimbeni. Thatha ama-dumbbells uma ufuna ukukhulisa umthwalo.
2. Izandla zigoba ezindongeni, ziphakamise amabhulashi ngaphezulu kwamahlombe, i-Palm yandisa uhlangothi lwasemuva.
3. Kancane kancane squat, uphonsa okhalweni phansi, bese uqinisa ama-buttocks emuva. Qiniseka ukuthi amadolo awahambi iminwe yemilenze. Gcina emuva ngqo.
4. Donsela umzimba phezulu bese uqonda izandla zakho ngenhla kwekhanda lakho.
5. Buyela esimweni sokuqala.

Phinda izikhathi 8-12.

3. Planckk

Okuhilelekile: Imisipha yemilenze, amagxolo, emuva, esifubeni, amahlombe. Ukwenza kanjani:

1. Lala esiswini. Phakamisa, ukuncika ezindongeni nasengaphambilini. Unyawo eminwe yakho. Qesa umzimba emgqeni wefulethi. Qiniseka ukuthi loin awusindisi, futhi ama-buttock awazange aphuze.
2. Bamba kulesi sikhundla okungenani imizuzwana engama-30. Unganciphisa noma wandise lesi sikhathi ngokususelwa ekuqeqeshweni kwakho ngokomzimba. Ukuhlanganisa umsebenzi, phakamisa enye yemilenze bese ulungisa le nto.

4. Cindezela phezulu

Okuhilelekile: Cindezela, ama-triceps, amahlombe, izicubu zesifuba. Ukwenza kanjani:

1. Yima emgoqweni ezandleni eziphakeme. Izintende ezingeni lamahlombe. Izinyawo zime esitobhini emasokisi ezinyawo. Umzimba wonke uqondile, ukhumbuza iBhodi.
2. Gcipha izicubu zamagxolo bese wehla phansi, ugobe izandla zakho emalbows. Isifuba sakho kufanele sicishe sithinte phansi. Ama-elbows acindezelwe emzimbeni. Uma ufuna ukwenza lula umsebenzi, hlela izandla zakho zibanzi futhi zihlukanise ama-elbows ezinhlangothini. Ukuqhubeka nokunciphisa umthwalo, yenza ama-pushups, emi emadolweni akho.
3. Buyela endaweni yokuqala.

Phinda izikhathi 8-12.

5. Ukuphakama kwama-dumbbells ngaphezulu kwamakhanda abo

Okuhilelekile: amahlombe amamisipha, izandla nesifuba. Ukwenza kanjani:

1. Yima uqonde, ubeke imilenze ngobubanzi bamahlombe, amadolo kancane agobe kancane. Thatha esandleni ngasinye kwi-dumbbells, zibaphakamise ezingeni lamahlombe. Ama-elbows acindezelwe emzimbeni abheke phansi. Ukunweba emuva emuva komhlane.
2. Donsela izandla phezulu, ukukhulisa ama-dumbbells ngaphezulu kwekhanda. Amahlombe ancipha, ungakhohlisi intamo. Bamba kulesi sikhundla imizuzwana embalwa.
3. Yehlisa izandla zakho ezingeni lamahlombe ngokuthatha isikhundla sokuqala.

Phinda izikhathi 8-12.

6. Ukunwetshwa Kwezandla

Okuhilelekile: ama-triceps, imisipha ehlombe. Ukwenza kanjani:

1. Yima ngqo, beka izinyawo zakho ndawonye. Ngesandla ngasinye, thatha ama-dumbbells. Gobisa amadolo akho bese uncipha phambili nge-angle yama-degree angama-45. Phakamisa ama-elbows akho, kufanele acindezelwe ngokuqinile kwi-torso. Bagoba ngakwesokudla.
2. Qelisa izandla zakho bese uthola intende ngemuva komhlane wakho. Umhlane uqondile, lo nlobi awukho. Kufanele uzizwe ukungezwani kwemisipha kuma-triceps.
3. Buyisela izandla zakho esikhundleni sokuqala.

Phinda izikhathi 8-12.

7. Ukuzalela ngesandla emaphathini

Okuhilelekile: imisipha yebele, spin, amahlombe, izandla. Ukwenza kanjani:

1. Ukuma ngqo, faka imilenze ndawonye, ​​ugobe amadolo. Thatha i-Epplender yomibili imiphetho bese udonsa izingalo zakho phambi kwakho. I-gum kumele ihambisane phansi.
2. Hlukanisa izandla zakho ngezindlela ezihlukile, ukudala ukungezwani ku-Expander. Qiniseka ukuthi ama-elbows awaguquki. Gcina emuva ngqo, amafosholo ndawonye.
3. Kancane asonta izingalo zakho emuva.

⏱ phinda izikhathi eziyi-15-20.

8. Ama-EaShaeds abuyela emuva

Okuhilelekile: ama-buttocks, okhalweni, imilenze. Ukwenza kanjani:

1. Yima uqonde, usonteke imilenze ndawonye, ​​ukugoba amadolo akho kancane. Beka izandla zakho phambi kwakho. Songa insimu yokuqina ezungeze ama-ankle.
2. Susa kancane umlenze wesobunxele emuva. Kuze kube manje. Ungenzi nhlobo, yimilenze kuphela nomsebenzi we-pelvis. Uma kunzima ukubamba ibhalansi, yihamba ngesihlalo noma udonga.
3. Buyisela umlenze endaweni. Okokuqala, yenza lonke isethi ngonyawo lwesobunxele, ke kunjalo.

⏱ phinda amahlandla ayi-12 ohlangothini ngalunye.

9. Imilenze Yezimpilo

Okuhilelekile: izicubu ezine zokhalweni, ama-buttocks, amatafula ahlasele amathrekhi kanye ne-caviar. Ukwenza kanjani:

1. Lala ngemuva. Gobisa imilenze yakho bese uqinisa amadolo akho esifubeni. Loin ucindezelwe phansi phansi. Faka i-Fitness Gum ngayinye, izingxenye ezisele ezandleni.
2. Thatha amadolo, ucindezele unyawo phezulu. Kufanele uzizwe ukungezwani ezinyaweni zakho. Uma akwanele, khuphula ukungezwani ebhendi lerabha.
3. Buyela endaweni yokuqala, uphinde ugobe amadolo akho kuma-engeli angakwesokudla.

⏱ phinda izikhathi eziyi-10-12.

Ongakukhetha ukwenza nsuku zonke ukuthola umphumela omuhle. Ungahle uqaphele ukuthuthuka okukhulu kwifomu lomzimba ngokwenza umsebenzi we-20-30-imizuzu engama-2-3 ngesonto.