I-12 Izivivinyo Ezingenamandla Ongazenza Ekhaya (Ngoba Amadolo Ethu Adinga Ikhefu)

Amagama Amahle Kakhulu Ezingane

Phansi:

Usuku Lokuzalwa:

Thuma

Ngithumele Nge-Imeyili Khombisa Esizeni

Ukuzivocavoca okuphephile nokukhiqizayo kumayelana nokulinganisela (siyakuzwa ama-crunches abhangqe kahle nama-Crunch Bars), kodwa uhlobo lomfutho ophakeme lusebenza kuphela njengoba luzinzile. Uma uthanda ukugijima kwakho noma ekhaya Ukusebenza kwe-HIIT , kungase kube isikhathi sokushintsha leyo-jog yamamayela amathathu ngento elula kancane emalungeni. Uma kukhulunywa ngokuzivocavoca, umthelela ubhekisa kumthamo wamandla asetshenziswa emathanjeni nasemalungeni akho ngesikhathi sokusebenza ngokomzimba, Tracy Carlinsky futhi Lucy Sexton , abasunguli benkundla yokufaneleka yedijithali Iboshwe ngu-Burn Sitshele. Ukuzivocavoca okunomthelela ophezulu kubeka izinga elinamandla kakhulu lokuthinta amalunga akho futhi kuvame ukubandakanya uhlobo oluthile lokugxuma noma ukugxumagxuma. Ngakho-ke uma unamadolo aphukile noma amaqakala abuthakathaka, noma yini ehilela ukuqhuma, ukunyakaza kwe-plyometric (njenge ojeke abagxumayo ) ingenza umonakalo omkhulu kunokuhle ngokubangela ukuvuvukala noma ukuklebhula imisipha nemisipha. Ukuzivocavoca okunomthelela omncane yilawo athambile emalungeni noma angenziwa ngokunyakaza okumanzi, njengokuhamba, ukuhamba ngebhayisikili, i-yoga noma ama-pilates.

Kodwa ingabe ukunyakaza komthelela ophansi akusebenzi kangako kunezinto ezinomthelela omkhulu? Akunjalo. Basazokwandisa ukushaya kwenhliziyo yakho futhi baphonsele inselelo imisipha yakho (ngokucindezela okuncane kakhulu emzimbeni). Eqinisweni, ukuqeqeshwa komthelela ophansi kungasiza ukukhomba leyo misipha encane yokuzinzisa ezungeze amalunga akho ukusiza ukukhulisa amandla akho onke, ukuguquguquka kanye nokulinganisela.

Yiziphi Izinzuzo Zokuzivocavoca Okunomphumela Ophansi?

Ngaphandle kokuqinisa imisipha ezungeze amalunga akho, ukuzivocavoca okunomthelela omncane kungasiza ukwakha amandla ayisisekelo futhi kuthuthukise ukuma. Futhi ziyinketho enhle kunoma ubani olulama ekulimaleni, kuye ngohlobo lokulimala kanye nempendulo evela kudokotela wakho. I-Bonded by the Burn duo iphinde ithole kunenzuzo ukuxubana nokuzilolonga okunomthelela omncane phakathi kwezinsuku zomthelela ophezulu ukuze wengeze ibhalansi esimisweni sabo. Ngale ndlela uthola ukuhlala usebenza ngenkathi ululama futhi wandisa ukuphuma kwakho kwamandla.

Ngaphambi kokuzama ukujima okusha, kuhlala kungcono kakhulu ukuthintana nomqeqeshi, umqeqeshi noma udokotela ukuze eze necebo elikusebenzelayo, kodwa uhlobo oluthambile lokuzivivinya okungenamthelela ophansi kubenza kube inketho enhle kulabo abasanda kusanda kuqeqeshwa, uCarlinsky. kanye no-Sexton bayasitshela. Eqinisweni, noma ubani angazuza ohlelweni lokuzivocavoca lwe-isometric, kuhlanganise nalabo abavivinya umzimba njalo noma abanethemba lokudlulela emisebenzini eqinile efana ne-HIIT, ukugijima noma isibhakela.

12 Izivivinyo Ezingenamandla Ongazenza Ekhaya

Ulungele ukunikeza amalunga akho ikhefu? Nansi iminyakazo engu-12 enomthelela ophansi ongayenza khona kanye ekhaya ngezingcezu ezimbalwa zemishini. Izivivinyo-konke ezidalwe futhi zenziwa u-Carlinsky kanye ne-Sexton-ziklanyelwe ngokukhethekile ukuhlukanisa imisipha yakho futhi inselele ukubekezela kwakho. Hamba kulo mkhuba kabili (kanye ohlangothini ngalunye lomzimba) ngokuphumula okuncane phakathi ukuze uthole ukujima komzimba ogcwele ngaphandle kokugxuma okukodwa, ukweqa, ukugxuma noma ukugxumagxuma.

Iziphakamiso Zemishini

Uma umusha kulesi sisetshenziswa, iningi lalokhu kunyakaza lihlanganisa ukulungiswa kokuzivocavoca okuhle kwabaqalayo.

1. I-Exercise Mat
2. Ama-Resistance Bands ( iluphu futhi okungakhiqiziwe )
3. Izilayida

OKUhlobene: 20 Ukuvivinya Ingalo Kwabesifazane, Kusukela ku-Tricep Dips kuya kuma-Curls Omshumayeli

1. Wide Stance Plank Walk

Isebenza eyakho umnyombo, ama-oblique, ama-quads, izingalo nomhlane.

Isinyathelo 1: Qala umise ipulangwe unyawo ngalunye luku-glider. Phakamisa izinqulu zakho kancane, ukuze zihambisane namahlombe akho bese ucindezela kude nomhlabathi ngokulinganayo phakathi kwezandla zakho. Gcina amahlombe akho eyisikwele kulo lonke umsebenzi.

Isinyathelo sesi-2: Sula ama-glider ahlukanise futhi uhlukanise izinyawo zakho zize zibe banzi kunobubanzi be-hip. Bandakanya umgogodla wakho nama-quads ukuze ugcine imilenze eqondile kulo lonke umsebenzi.

Isinyathelo sesi-3: Ngaphandle kokunyakazisa okhalweni, phakamisa unyawo lwakho lwesokudla ku-glider bese ulinyathela ukuze lihlangane nesobunxele. Bamba isekhondi elingu-1 ukuya kwangu-2 bese ushintshela kwesinye isicwebezelisi, unyathela unyawo lwakho lwesokunxele ukuze uhlangane nesokudla sakho. Qhubeka nalokhu kunyakaza imizuzwana engu-30 - 45.

*Ukuguqulwa: Susa ama-glider futhi ubeke izinyawo zakho ngqo emhlabathini ukuze uthole ukuzinza okwengeziwe.

2. Indoda Egijimayo

Isebenza eyakho umnyombo, ama-oblique, ama-quads, ama-glutes, izingalo kanye nomhlane.

Isinyathelo 1: Qala ume endaweni yepulangwe unyawo lwakho lwesokunxele luphezu kweglida.⁣ Umlenze wakho wesokudla uzulazula usuka phansi, donsa ithanga lakho langakwesokudla uliphakamise ulibhekise esifubeni sakho. Beka amahlombe akho phezu kwezihlakala futhi ugcine izinqulu zakho zihambisana namahlombe akho.

Isinyathelo sesi-2: Gobisa umlenze wakho wesokunxele okuglider bese udonsela ithanga lakho phambili, uslayida unyawo lwakho phansi, njengoba ngesikhathi esifanayo welula umlenze wakho wesokudla owuphakamisile emuva. Ukuze uhlehlise ukunyakaza, goba futhi udonse ithanga lakho lesokudla ulibhekise esifubeni sakho njengoba uslayida umlenze wakho wesokunxele emuva ukuze ubuyele endaweni yokuqala.

Isinyathelo sesi-3: Qhubeka nalokhu kunyakaza imizuzwana engu-45 - 60. Shintsha izinhlangothi bese uphinda.

*Ukulungiswa: Beka izinyawo zombili kusilayida esisodwa bese usidonsa futhi usiphushe kancane usebenzisa imilenze yomibili.

3. Abaqwali Bentaba Abashibilikayo

Isebenza eyakho ama-quads, umongo, izingalo nomhlane.

Isinyathelo 1: Qala umise ipulangwe unyawo ngalunye luku-glider. Beka amahlombe akho phezu kwezihlakala futhi ugcine izinqulu zakho zihambisana namahlombe akho.

Isinyathelo sesi-2: Donsela umlenze owodwa esifubeni sakho njengoba ucindezela omunye emuva ukuze wakhe ukungqubuzana phakathi kwe-glider nephansi. Qhubeka nalokhu kunyakaza imizuzwana engu-15 - 30.

*Ukulungiswa: Shiya ama-glider bese uqwala izintaba njalo.

4. Ama-Banded Kick Backs

Isebenza eyakho ama-quads, ama-glutes, ama-hamstrings, i-core nangemuva.

Isinyathelo 1: Khipha ibhande eliyindilinga elizungeze ngaphambili kweqakala lakho langakwesokudla kanye ne-arch yonyawo lwakho lwesokunxele. Qala endaweni ehlukanisiwe ye-squat unyawo lwakho lwesokudla lubheke phambili nomlenze wesobunxele emuva.

Isinyathelo sesi-2: Gobisa umlenze wakho wesokudla bese wehlisela phansi ungene elungeni, ulethe ithanga lakho licishe lilingane phansi. Gxila phambili ukuze uqondise i-torso yakho phezu kwethanga lakho lesokudla ngenkathi ubeka idolo lakho langakwesokudla phezu kweqakala lakho ukuze ugweme ukulimala.

Isinyathelo sesi-3: Ngokushuba kwebhande, buyisela unyawo lwakho lwesokunxele ukuze uqondise ngokugcwele idolo lakho kwesokunxele. Bamba ukushaya. Ngokulawula, guqa idolo lakho bese unyathela unyawo lwakho lwesokunxele phambili ukuze ubuyele endaweni yokuqala. Qhubeka nalokhu kunyakaza imizuzwana engama-45 - 60. Shintsha izinhlangothi bese uphinda.

*Ukulungiswa: Yeqa ibhande lendingilizi noma usebenzise eyodwa ene-tension elula.

5. I-Deadlift Reverse Lunge enomugqa

Isebenza ama-glutes akho , ama-quads, ama-hamstrings, umgogodla nomhlane.

Isinyathelo 1: Lungisa ibhande eliyindilinga ngaphansi kwe-arch lonyawo lwakho lwesokudla ngenkathi ubambe enye ingxenye ngesandla sakho sobunxele. Qala ngokuma kwe-reverse unyawo lwakho lwesokudla luye phambili, unyawo lwesobunxele emuva namahlombe ngqo phezu kwezinqulu zakho. Beka idolo lakho langakwesokudla phezu kweqakala lakho nedolo langemuva ngaphansi kwe-hip yakho. Donsela izimbambo zakho uzifake phakathi naphansi ukuze ubandakanye umgogodla wakho ngenkathi ufinyelela ingalo yakho yesokudla eceleni ukuze usize ukugcina ibhalansi.

Isinyathelo sesi-2: Ngomgogodla wakho mude, dweba ingalo yakho yesokunxele emuva ukuze uthole umugqa wengalo eyodwa njengoba uthinta idolo lakho langakwesokunxele phansi. Ngokulawula, khulula ingalo yakho yesokunxele, qinisa i-torso yakho phambili bese ucindezela isithende sakho sokudla ukuze uphakamise umlenze wesobunxele phezulu uphinde uwuhlehle phansi. Yehlisa kancane umlenze wakho wesokunxele ubuyele phansi endaweni yokuqala.

Isinyathelo sesi-3: Qhubeka nalokhu kunyakaza imizuzwana engama-60 - 90. Shintsha izinhlangothi bese uphinda.

*Ukulungiswa: Yeqa ibhande lendingilizi noma usebenzise eyodwa ene-tension elula.

6. I-Banded Glider Lunge

Isebenza eyakho ama-quads, ama-glutes, ama-hamstrings, ama-biceps, amahlombe, imisipha ephakathi nangemuva.

Isinyathelo 1: Khipha ibhande elide lokumelana ngaphansi kwe-arch yonyawo lwakho lwesokudla. Bamba amaphethelo ebhande esandleni ngasinye bese ugobisa izingalo zakho zibe i-engeli engama-degree angu-90 izintende zakho zibheke ngaphakathi. Nyathela ibhola lonyawo lwakho lwesokunxele ku-glider bese ucindezela emuva ukuze wehlise elungeni unyawo lwakho lwesokudla luye phambili. Hlekisa i-torso yakho phambili kancane ukuze isisindo sakho esiningi sihlale ethangeni lakho lesokudla.

Isinyathelo sesi-2: Ngesikhathi esifanayo cindezela isithende sakho sokudla kanye nebhola lesokunxele lonyawo (ku-glider) ukukusiza ukuthi ume futhi uqondise umlenze wakho wesokudla.

Isinyathelo sesi-3: Donsela phezulu kumabhande njengoba ugoba umlenze wakho wesokudla bese uphushela i-glider emuva. Qhubeka nalokhu kunyakaza ngesivinini esincane samasekhondi angama-60 - 90. Shintsha izinhlangothi bese uphinda.

*Ukulungiswa: Sebenzisa ibhendi yokumelana nokuqina.

7. I-Banded Glider Kick

Isebenza eyakho ama-quads, ama-glutes, ama-hamstrings, ama-biceps, amahlombe, imisipha ephakathi nangemuva.

Isinyathelo 1: Khipha ibhande elide lokumelana ngaphansi kwe-arch yonyawo lwakho lwesokudla. Bamba amaphethelo ebhande esandleni ngasinye bese ugoba izingalo zakho zibe i-engeli engama-degree angu-90 izintende zakho zibheke ngaphakathi. Shiya ibhola lonyawo lwakho lwesokunxele uliyise ku-glider bese wehlisela elungeni unyawo lwakho lwesokudla luye phambili. Hlekisa i-torso yakho phambili kancane ukuze isisindo sakho esiningi sihlale ethangeni lakho lesokudla.

Isinyathelo sesi-2: Gcina umlenze wakho wesokudla nomzimba unganyakazi, donsa kancane unyawo lwakho lwesokunxele phakathi njengoba ugoqa izibhakela zakho zibheke emahlombe akho, ucindezela ama-biceps akho futhi ugcine izindololwane zakho ziseduze nomzimba wakho.

Isinyathelo sesi-3: Yehlisa izingalo ngokulawula njengoba usunduza isilayidi emuva futhi welule ngokugcwele umlenze wakho wesokunxele. Qhubeka nalokhu kunyakaza ngesivinini esincane samasekhondi angama-60 - 90. Shintsha izinhlangothi bese uphinda.

*Ukulungiswa: Sebenzisa ibhendi yokumelana nokuqina.

8. Isandiso se-Criss-Cross Tricep

Isebenza eyakho umgogodla, ama-obliques, ama-triceps, amahlombe, umhlane, amathanga angaphakathi nama-quads.

Isinyathelo 1: Gcoba ibhande eliyindilinga ezihlakaleni zakho bese uqala endaweni yepulangwe ngazo zombili izinyawo kuma-glider ahlukene.

Isinyathelo sesi-2: Khipha umlenze wakho wesokudla phambi kwakho kwesokunxele ngenkathi uzungezisa inqulu yakho yesokunxele ivule ize inqwabelene phezulu kwenye. Phakamisa izinyawo zakho ukuze amadolo akho angathinti. Jikela emaphethelweni angaphakathi onyawo lwakho lwesokudla bese ucindezela isithende sakho kwesokunxele uye phansi ku-glider. Cindezela amathanga akho angaphakathi bese udonsela umsila wakho phansi ukuze ubambe umgogodla wakho.

Isinyathelo sesi-3: Ukugcina lesi sikhundla, bamba ibhande phansi ngesandla sakho sokunene bese ubamba omunye umkhawulo kwesokunxele sakho. Hudula ingalo yakho yesokudla iqonde emzimbeni wakho bese welula ngokugcwele ingalo yakho yesobunxele emuva ukuze welule ibhande. Nciphisa indololwane yakho bese ubuyisela ingalo yakho emuva ukuze ubuyele endaweni yokuqala. Qhubeka nalokhu kunyakaza imizuzwana engu-45 - 60. Shintsha izinhlangothi bese uphinda.

*Ukushintsha: Gxilisa amadolo akho ku-glider, shwiba izinyawo zakho zibuyele ku-glute yakho bese wenza ngendlela yepulangwe elisontekile eliguqa ngamadolo.

9. I-Side Plank Pike

Isebenza eyakho umgogodla, ama-obliques, izingalo, umhlane, amathanga angaphakathi nama-quads.

Isinyathelo 1: Qala endaweni yepulangwe ngesilayida esisodwa. Beka uhlangothi lonyawo lwakho lwesokudla ku-glider ngenkathi unqwabelanisa kwesokunxele phezulu. Gcina i-butt yakho ihambisana namahlombe akho, cindezela ngokulinganayo phakathi kwezandla zakho bese usonta izinqulu zakho zivuleke kwesokunxele kuyilapho amahlombe akho ehlala eyisikwele. Donsela umsila wakho phansi ngasezithendeni zakho bese ugoqa inqulu yakho engezansi kwesokudla ungene ku-ribcage yakho ukuze uzinzise umhlane wakho ongezansi.

Isinyathelo sesi-2: Gcina unqenqema lwangaphandle lonyawo lwakho lwesokudla lunamathele ku-glider, phakamisa izinqulu zakho bese udonsa izimbambo zakho phakathi njengoba ugoqa isifuba sakho ngasemathangeni akho.

Isinyathelo sesi-3: Yehlisa kancane izinqulu zakho ziye phansi zize ziqondane nesifuba sakho njengoba uphendukisa inqulu yakho yangaphezulu ibheke ophahleni bese uphakamisa inqulu yakho engezansi kwesokudla ibheke ezimbanjeni zakho. Qhubeka nalokhu kunyakaza imizuzwana engama-45 - 60. Shintsha izinhlangothi bese uphinda.

10. Ibhele Elisontekile

Isebenza eyakho umnyombo , ama-oblique, izingalo, umhlane, amathanga angaphakathi nama-quads.

Isinyathelo 1: Qala endaweni yepulangwe bese ubeka izinyawo zombili ku-glider eyodwa. Thatha unyawo lwakho lwesokudla uluwele phambi kwesobunxele sakho. Xhuma izinzwane zakho ze-pinkie bese uqabula amaqakala akho ndawonye. Hlanganisa okhalweni lwakho, amadolo nezinzwani ngamadigri angama-45 ukuya kwesokunxele.

Isinyathelo sesi-2: Gcina izinqulu zakho zihambisana namahlombe akho, cindezela ngokulinganayo ngezintende zezandla zakho bese ubamba lesi sikhundla esisontekile ngenkathi ugcina amahlombe akho eyisikwele. Goba amadolo akho bese udonsa amathanga akho kancane uwafake endololwaneni yakho yangakwesobunxele.

Isinyathelo sesi-3: Yima lapho amadolo akho engaphansi kwezinqulu zakho bese uqala ukucindezela kancane i-glider uyibuyisele ngaphandle. Njengoba uqondisa imilenze yakho, gcina izinqulu zakho zisontekile bese udonsa umsila wakho uye phansi ezithendeni zakho. Qhubeka nalokhu kunyakaza imizuzwana engama-45 - 60. Shintsha izinhlangothi bese uphinda.

11. Ama-Tricep Dips agibelayo

Isebenza core yakho , ama-triceps, amahlombe, umhlane, amathanga angaphakathi nama-quads.

Isinyathelo 1: Qala umise ipulangwe izinyawo zakho zihlangene ku-glider eyodwa. Gcina amahlombe akho ngqo phezu kwezihlakala nezinqulu ehambisana nesifuba sakho. Hlanganisa ama-quad akho ngokudonsa amathanga akho phezulu futhi udwebe amathanga akho angaphakathi ndawonye ukuze welule umsila wakho wehle ubheke ezithendeni zakho. Faka umgogodla wakho bese ucindezela izandla zakho kude naphansi.

Isinyathelo sesi-2: Hamba kancane kancane emahlombe akho bese uqala ukuntanta amahlombe akho emuva ngemuva kwezihlakala zakho njengoba usunduza iglider kude nomzimba wakho. Thambisa izindololwane zakho ukuze wehlise kancane izingalo zakho phansi.

Isinyathelo sesi-3: Lapho izingalo zakho sezihlale phansi, khasa ngokushesha izindololwane zakho uye phambili futhi uhambe uye endaweni ephakeme yepulangwe yokuqala. Qhubeka nalokhu kunyakaza imizuzwana engu-45 - 60.

*Ukuguqulwa: Beka amadolo akho ndawonye ku-glider futhi wenze lokhu kuhamba endaweni yokuguqa yepulangwe.

12. Ukukhasa Kwebutho

Isebenza eyakho umgogodla, izingalo, umhlane, amathanga angaphakathi namaquads.

Isinyathelo 1: Qala umise ipulangwe lengalo izinyawo zakho zihlangene ku-glider eyodwa. Gcina amahlombe akho ngqo phezu kwezihlakala nezinqulu ehambisana nesifuba sakho. Donsela amathanga akho phezulu bese ucindezela umsila wakho phansi ngasezithendeni zakho ukuze uhlanganise ama-quad akho nomgogodla.

Isinyathelo sesi-2: Gcina ama-hips ezinzile, khasa izindololwane zakho phambili nangemuva eduze komata. Qhubeka nalokhu kunyakaza imizuzwana engu-15 - 30.

*Ukuguqulwa: Beka amadolo akho ndawonye ku-glider futhi wenze lokhu kuhamba endaweni yokuguqa yepulangwe.

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