Ukufaneleka kwemfundamakhwela kuzoqalwa kuphi umnyakazo? Izenzo eziyisithupha eziyinhlanganisela yegolide zabaqalayo, isethi nje yama-dumbbell, ungakwazi ukuzivocavoca umzimba wonke, wenze umugqa omuhle wesibalo!

Isinyathelo 1: Squat

Ama-squats angakwazi ukusebenzisa iqembu le-gluteal muscle, athuthukise inkinga yokuma kwe-gluteal, athuthukise amandla emilenze ephansi kanye nokuzinza komzimba, ukunyakaza kwegolide okungenakuphuthelwa ukufaneleka.

Lapho i-squatting, imilenze ingahlukaniswa nobubanzi behlombe, idolo akufanele liboshwe ku-squat, uqondise iqembu lemisipha yangemuva, i-squat yethanga ihambisane nomhlabathi, misa kancane, bese ubuyisela kancane kancane isikhundla sokuma. 5-6 amasethi 15 reps isikhathi ngasinye.

Move 2. Lunge squat

I-Lunge squat iwukuhluka kwe-squat, engakusiza ukuthi uthuthukise ubukhulu bemisipha, uthuthukise amandla akho okuqhuma, futhi uthuthukise inkinga yokungaqini kwezitho ezingezansi.

Uma uphaphusa, qaphela ukuthi idolo langaphambili alidluli phezulu onyaweni ukuze ugweme ukufaka ukucindezela okukhulu esilinganisweni. 5-6 amasethi isikhathi ngasinye, ngayinye isetha cishe izikhathi ezingu-10.

Isenzo 3. Gweba isikebhe

Ukugwedla i-Dumbbell kungakha imisipha yangemuva, kuthuthukise amandla omzimba aphezulu, futhi kwakhe imisipha yangemuva eqinile. Izandla eziphethe ama-dumbbells, ukuqeqeshwa kokugwedla kombuso oncike, ukunyakaza kwamaqembu angu-4-6, iqembu ngalinye izikhathi ezingu-15.

Isinyathelo sesi-4: Cindezela ibhentshi

I-bench press ingasebenzisa izingalo nemisipha yesifuba, isandla sibambe i-dumbbell, isimo se-supine ukuze i-dumbbell ibe ngaphezu kwesifuba, kusukela esimweni sendololwane egobile ukusunduza i-dumbbell esimweni sengalo eqondile, ukunyakaza kugcizelela amasethi angu-4-6, izikhathi ezingu-12. ngesethi ngayinye.

Hambisa 5. Amaphusha phezulu

Ama-Push-ups ukunyakaza okungenziwa ngezandla zakho ezingenalutho futhi usebenze imisipha yakho yesifuba neyengalo. Lapho ukuqeqeshwa push-up, naka umzimba ukuze ulondoloze umugqa oqondile, ukugoba isimo indololwane lapho ingalo nomzimba Angle isipinashi 45-60 degrees Angle kungcono. Yenza izenzo eziyi-100, ezingaqedwa ngamaqembu.

Uma ukwazi ukuqedela kalula ama-push-ups ajwayelekile, ungazama ukuqeqeshwa okuthuthukile ukuze unciphise ama-push up, ama-push ups abanzi noma ama-push ups aphansi, ukuze uqhubeke uphula ibhodlela lokufaneleka futhi ukhuthaze ukukhula kwemisipha.

Nyakazisa 6. Imbuzi iyasukuma

Ukuphakamisa izimbuzi kungasebenzisa iqembu lemisipha ewumgogodla, kuthuthukise amandla angaphakathi, kukuvumela ukuthi ugqoke izikhali ezingabonakali, kunciphise amathuba okulimala, kuthuthukise ukusebenza kwezemidlalo. Yenza ukuphindaphinda okungu-10-15 kumasethi ama-4, futhi ugcine imvamisa yokuzivocavoca kanye njalo ezinsukwini ezingama-2-3.