Izivivinyo eziyi-15 zebhola Lokuqina Elishisa Wonke Amaqembu Emisipha Emikhulu (Kanye NeCardio, Okokuzijabulisa Nje)

Amagama Amahle Kakhulu Ezingane

Phansi:

Usuku Lokuzalwa:

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Amabhola azinzile: Uyawazi, uwasebenzisile, cishe unothuli olulodwa lokuqoqa endaweni yakho engaphansi njengamanje. Futhi nakuba siqinisekile ukuthi ubazi kahle ubuciko bokuqina kwebhola, kuningi kakhulu okungenziwa yile bhola lolwandle lemisebenzi eminingi. Iyakwazi ukwenza izwi lakho izingalo ? Yebo. Torch eyakho umnyombo ? Duh. Zishise lezo ama-hammie ? Uyayazi I. Rev up inhliziyo ? Nakanjani. Ngolwazi oluncane, ukuzivocavoca kwebhola lokuzinza kungaphonsela inselelo iqembu ngalinye lemisipha emikhulu (ngasikhathi sinye uthuthukisa ibhalansi yakho, ukusebenzelana, amandla awumongo, ukuguquguquka nokuma).

Ukufaka ibhola elizinzile emsebenzini wakho kuzokubekela inselelo yokusebenzisa imisipha obungeke uyisebenzise ngokujwayelekile, Morgan Kline , umsunguli kanye ne-COO ye I-Burn Boot Camp iyasitshela, njengezisu zakho eziphambanayo, leyo misipha yomgogodla ejulile eyaziwa kanzima ukukhonjwa, iphansi le-pelvic kanye nezandisi ezingemuva. Ukusebenzisa le misipha kuzothuthukisa ukuzinza nokulinganisela kwakho okuyisisekelo ngenkathi kukhulisa ukusebenza kahle okuphelele kokujima kwakho. Futhi noma igama layo liphakamisa ukwesekwa kunokuba amandla, ucwaningo lukhombisa ukuthi izivivinyo ezenziwa ebholeni elizinzile zisebenza kakhulu kunalezo ezenziwa phansi. Ukuze wenze izivivinyo ngebhola elizinzile, kufanele uhlanganyele futhi uhlukanise imisipha eminingi engavamile ukusetshenziswa ekuzilolongeni komzimba. Ngakho-ke ngenkathi ugxile ekuqopheni lawo ma-biceps amahle, ama-deltoid akho angemuva asebenza isikhathi esengeziwe futhi.

Indlela Yokukhetha Ibhola Lokuqina Losayizi Olungile

Manje, ngaphambi kokuthi ubambe leyo futha, uzofuna ukwenza isiqiniseko sokuthi unosayizi webhola ofanele esandleni. Ukuze wenze lokho, okudingeka ukwazi ubude bakho. Uma ungu-5’5 noma umfushane, namathela ebholeni elingu-55 cm. Uma ungu-5'6 noma umude finyelela ibhola elingu-65 cm. Uma ungaphezu kuka-6'0 (...overachiever), ibhola elingu-75 cm liyindlela yokuhamba. Ngaphambi kokuthi uqale, qiniseka ukuthi ibhola lakho linenani elifanele lomoya, uKline uyeluleka. Kufanele iqine uma uyithinta kodwa ingagcwali kakhulu. Uma umusha ekusebenziseni ibhola, thola ibhalansi yakho bese uqala ukunensa—ngoba ayikho into ebangela amahloni njengokuginqika ngokucindezela izinqe zakho phakathi nehlombe. Thola indawo eningi ukuze uhambise ibhola ukuze ukhululeke ngalo. Ungagxumi ngqo ekuhambeni okuyinkimbinkimbi. Gxila ekutholeni ibhalansi yakho ngaphambi kokuhlola noma yikuphi ukunyakaza kwesibili. Ukuhlala ebholeni futhi uhambisa izinqe zakho kuyindlela engcono kakhulu yokuthola ama-bearings akho. Uma usuzizwa uvikelekile, sekuyisikhathi sokujuluka.

Qala ngale nqubo yokuzivocavoca yebhola enezinyathelo ezingu-15 ehlukaniswe izigaba ezine eziyinhloko: umzimba ophansi, umzimba ongaphezulu, umgogodla kanye ne-cardio (ukwandisa ukushaya kwenhliziyo yakho nokukhipha leyo misipha). Qedela ukuphindaphinda okungu-6 kuya ku-14 komsebenzi ngamunye, ngokusekelwe kuleveli yakho yamanje yokufaneleka. Bese uthatha iphakethe leqhwa kanye ne-Advil ngoba siyaqinisekisa ukuthi uzoyizwa kusasa.

Oqalayo: ama-reps aphansi (6 noma ngaphansi)
Okumaphakathi: ukuphindaphinda okulingene (8-12)
Okuthuthukisiwe: ama-reps aphezulu (14+)

IZINHLOBO ZOKUSEBENZA:

1. Ibhola lokuzinza (izinketho eziningi ngezansi!)
2. I-Exercise Mat
3. Isethi ye-Dumbbell

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UMZIMBA ONGAPHANSI

1. Ukuzinza kwe-Ball Hamstring Curl

Isinyathelo 1: Lala ngomhlane ubeke izingalo zakho emaceleni, izintende zibheke phansi. Gcoba amadolo akho bese ubeka izinyawo zakho phezulu ebholeni elizinzile ngokuhlukana kwe-hip-width.

Isinyathelo sesi-2: Cindezela ama-glute akho nama-hamstrings ukuze uphakamise izinqulu zakho phansi kuze kube yilapho umzimba wakho wenza umugqa oqondile osuka emahlombe wakho uye emadolweni akho. Ukubandakanya umgogodla wakho, nweba imilenze yakho iqonde, ugingqa ibhola kude nawe. Gobisa amadolo akho ukuze ubuyisele ibhola phakathi, sonke ngenkathi ugcina izinqulu zakho ziphakanyiswe phezulu ngangokunokwenzeka. Yehlisa izinqe zakho uzibuyisele phansi phansi bese uphinda.

2. Ukuzinza Ball Single Umlenze Glute Phakamisa

* Isebenza ama-glutes akho, ama-hamstrings, ama-quads kanye nomgogodla.

Isinyathelo 1: Lala ngomhlane ubeke izingalo zakho emaceleni, izintende zibheke phansi. Gobisa amadolo akho bese ubeka unyawo olulodwa phezulu ebholeni elizinzile. Thumela omunye umlenze uqonde phezulu esibhakabhakeni.

Isinyathelo sesi-2: Ucindezela i-glute yakho ne-hamstring, cindezela ibhola ukuze uphakamise izinqulu zakho phansi, uthumele umlenze wakho oqondile phezulu emoyeni. Yehlisela emuva phansi bese uphinda ngakolunye uhlangothi.

3. Ukuzinza kwe-Ball Hamstring Floor Tap

*Isebenza i-glutes yakho, ama-hamstrings, ama-hip flexor kanye nomgogodla.

Isinyathelo 1: Lala ngomhlane ubeke izingalo zakho emaceleni, izintende zibheke phansi. Imilenze yakho inwetshiwe iqonde, beka izithende zakho phezu kwebhola bese ucindezela ama-glutes akho nama-hamstrings ukuze uphakamise izinqulu zakho phansi.

Isinyathelo sesi-2: Shwiba kancane umlenze wakho wesokunxele uwubeke eceleni bese uthinta isithende sakho phansi. Yibuyisele endaweni yokuqala ebholeni bese ushintsha izinhlangothi, ushwiba umlenze wakho wesokudla uwubeke eceleni ukuze uthinte isithende sakho phansi. Bandakanya izingalo zakho, imilenze kanye nomgogodla ukuze ugcine wonke umzimba wakho uthule ngangokunokwenzeka.

4. Ukuzinza kweBhola Squat

*Isebenza ama-quads akho, ama-glutes, ama-hamstrings, ama-hip flexor kanye nomgogodla.

Isinyathelo 1: Beka ibhola lokuzinza phezulu odongeni, ulibhekise emhlane wakho (kufanele kube khona ukungezwani lapha). Izinyawo zakho zivuleke kancane kunobubanzi be-hip-width, yehlela phansi ungene ku-squat.

Isinyathelo sesi-2: Ibhola lizogingqa nawe, linikeze ukuzinza, ngakho-ke squat phansi ngokusemandleni ukuze ujulise umnyakazo. Cindezela ezithendeni zakho ukuze ubuyele endaweni yokuqala, cindezela ngenkuthalo ama-glutes akho kuwo wonke umnyakazo.

UMZIMBA OPHEZULU

5. Ukuzinza Ball Umshumayeli Curls

Isinyathelo 1: Qala ngamadolo akho, ubeke ibhola elizinzile phansi phambi kwakho. Qhubekela phambili, ubeke isifuba sakho nesisu sakho ngokukhululeka ebholeni. Yehla bese ubamba ama-dumbbell amabili.

Isinyathelo sesi-2: Izingalo zakho ziqondile nezintende zibheke ngaphandle cindezela izindololwane zakho zibe yibhola bese ugoqa izinsimbi uzibhekise emahlombe akho. Yima kancane phezulu bese wehlisela emuva phansi kuze izingalo zakho ziqonde ngokugcwele.

6. I-Stability Ball Chest Cindezela i-Locomotive

*Isebenza eyakho amahlombe, i-triceps, i-pecs ne-core.

Isinyathelo 1: Ubambe i-dumbbell eyodwa esandleni ngasinye izinyawo zakho zibheke phansi, beka iqolo lakho phansi ebhola, ulibeke phakathi nendawo phakathi kwamahlombe akho. Ukugoba izingalo zakho izindololwane zakho zivuleke zilethe zombili izinsimbi ukuze zihlangane namahlombe akho.

Isinyathelo sesi-2: Cindezela esifubeni sakho ukuze uphakamise ingalo yakho yesokudla ize iqonde, uyigcine ihambisana nehlombe lakho. Shesha ibuyisele phansi bese ushintsha, uthumele ingalo yakho yesokunxele phezulu. Phinda lokhu kunyakaza ngendlela elawulwayo kodwa esheshayo ukuze ugcine imisipha ibambene futhi uvuse isifuba.

7. Ukuzinza Ibhola Lihlezi Ehlombe Cindezela

*Isebenza amahlombe akho, ama-deltoids, ama-pecs kanye nomgogodla.

Isinyathelo 1: Thola indawo yokuhlala enethezekile ebholeni elizinzile, ubambe i-dumbbell eyodwa esandleni ngasinye. Letha isisindo phezulu uphinde usikhiphe kuze kube yilapho izindololwane zakho sezikwi-engeli engu-90-degree.

Isinyathelo sesi-2: Ukubandakanya umgogodla wakho, cindezela izingalo zombili phezulu zize ziqonde bese uzibuyisela kancane kancane endaweni yokuqala.

8. Ukuzinza Ibhola Push Up

*Isexwayiso senselele! Lokhu mnyakazo kuyisinyathelo esikhuphukayo ukusuka ekuphusheni kwakho okuvamile, ngakho-ke thatha kancane futhi wenze kuphela iziphindaphinda eziningi ngendlela ongakwazi ngayo ngefomu elihle. Isebenza i-triceps, i-pecs, amahlombe, i-low back, i-quads kanye ne-core.

Isinyathelo 1: Qala endaweni yokusunduza ngebhola elizinzile eduze kwezinyawo zakho. Beka iziqongo zezinyawo zakho ebholeni bese ulungisa njengoba kudingeka ukuze umzimba wakho ube emgqeni oqondile.

Isinyathelo sesi-2: Gcina izindololwane zakho ziseduze nesifuba sakho, khulula umzimba wakho ongaphezulu phansi bese ucindezela ukuhlehla ulandela umnyakazo ojwayelekile wokusunduza. Thatha kancane futhi ugxile ekutholeni isifuba sakho eduze nomhlabathi ngangokunokwenzeka.

CORE

9. Ukuzinza Ball Pike

Isinyathelo 1: Qala endaweni yokusunduza ngebhola elizinzile eduze kwezinyawo zakho. Beka iziqongo zezinyawo zakho ebholeni bese ulungisa njengoba kudingeka ukuze umzimba wakho ube emgqeni oqondile.

Isinyathelo sesi-2: Bandakanya umgogodla wakho ukuze uphakamisele phezulu amahips akho emoyeni ngesikhathi ugingqa ibhola ulibhekise enkabeni yakho. Yehlisa emuva phansi uze ubuyele endaweni yokuqala bese uphinda.

10. Ibhola lokuzinza V-Up

*Isebenza i-rectus abdominis yakho kanye nesisu esiphambene.

Isinyathelo 1: Qala emhlane wakho ngebhola elizinzile elibekwe phakathi kwezinyawo zakho. Khama ibhola bese uphakamisela izinyawo zakho phezulu emoyeni, ngesikhathi esifanayo uphuke izingalo zakho uzibeke ngaphambili.

Isinyathelo sesi-2: Bamba ibhola ngezandla zakho bese wehlisela phansi kancane imilenze nezingalo zakho kuze kube yilapho ibhola lithinta phansi ngemuva kwekhanda lakho. Phinda lokhu kunyakaza okufanayo, ushintsha indawo yebhola phakathi kwezinyawo nezandla zakho isikhathi ngasinye usebenzisa ukunyakaza okunensa, okulawulwayo.

11. Ibhola Lozinzo Mayelana Nokukhishwa

*Isebenza i-rectus abdominis yakho, ama-obliques kanye nomhlane ophansi.

Isinyathelo 1: Qala ngamadolo akho ngebhola elizinzile phambi kwakho. Xhuma izandla zakho ndawonye bese utshala izingalo zakho ziqine ebholeni lokuzinza.

Isinyathelo sesi-2: Cindezela izingalo zakho kancane, ugoqe ibhola kuze kube yilapho izindololwane zakho zihambisana namathempeli akho ngenkathi unciphisa futhi welula i-torso yakho. Bandakanya umgogodla wakho ukusiza ukuhlehlisa ibhola ukuze ubuyele endaweni yokuqala.

12. Ukuzinza Ball Amabhayisikili

*Isebenza i-rectus abdominis yakho, i-abdominis ephambene, ama-oblique nama-quads.

Isinyathelo 1: Qala emhlane wakho ngebhola elizinzile elibekwe ngokuvikelekile phakathi kwezinyawo zakho. Phakamisa imilenze yakho bese ugoba amadolo akho aze afinyelele i-angle engama-degree angu-90. Hlanganisa iminwe yakho bese ubeka izandla zakho ngemuva kwentamo yentamo yakho.

Isinyathelo sesi-2: Ukugcina ukungezwani ngebhola, ngenisa kancane idolo lakho langakwesokudla ngenkathi uhlikihla indololwane yakho yangakwesokunxele phezulu nangaphezulu ukuze uhlangabezane nayo. Yehlisa emuva phansi endaweni yokuqala ukuze usethe kabusha futhi uphinde ngakolunye uhlangothi.

13. Ibhola lokuzinza Livuse Ibhodwe

*Isebenza i-rectus abdominis yakho, ama-oblique kanye nemisipha eqinisa umgogodla.

Isinyathelo 1: Qala ngamadolo akho ngebhola elizinzile phambi kwakho. Hlanganisa izandla zakho bese utshala izingalo zakho ziqine ebholeni lokuzinza ukuze umzimba wakho ube semugqeni odayagonali.

Isinyathelo sesi-2: Ucindezela izindololwane zakho ebholeni, qala kancane ukugoqa ibhola ngokwewashi, njengokungathi ugoqa ibhodwe. Phinda lokhu kunyakaza okufanayo ngokuphambene newashi ukuze ushaye zonke izingxenye zesisu sakho.

I-CARDIO

14. Ukuzinza Ball Mountain Climbers

Isinyathelo 1: Beka izandla zombili nhlangothi zombili zebhola elizinzile phambi kwakho. Nweba izinyawo zakho ngemuva kwakho, ngakho-ke uncike ebhola endaweni ephakeme yepulangwe ubambe iqhaza.

Isinyathelo sesi-2: Letha idolo lakho langakwesokudla libheke ebholeni ngokusemandleni akho. Shintsha imilenze ngokushesha, udonse idolo lakho langakwesokunxele ngenkathi ubuyisela unyawo lwakho lwesokudla emuva. Ukugcina i-butt yakho phansi nezinqulu zigijima ngisho namadolo akho angene futhi aphume, konke ngenkathi ugcina ibhalansi yakho ebholeni elizinzile.

15. Ukuzinza Ball Sprinters

*Lena yindlela enhle yokuthola izinga lokushaya kwenhliziyo yakho limpompa (ikakhulukazi ezindaweni ezincane).

Isinyathelo 1: Esikhundleni sokuma izinyawo zakho zihlukene ngobubanzi be-hip, bamba ibhola elizinzile bese ulibamba phambi kwesifuba sakho izingalo zakho ziqonde.

Isinyathelo sesi-2: Phakamisa idolo lakho langakwesokunxele phezulu ubheke ebholeni. Yehlisa ngokushesha bese ushintsha, ulethe idolo lakho langakwesokudla libheke ebholeni. Qhubeka nalokhu kunyakaza ngesivinini esisheshayo, ushintshanisa imilenze yakho ngenkathi ugcina ifomu. Kufanele ngabe uhamba ngesivinini esikhulu njengokungathi uyagijima.

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