Izinyathelo ezingu-12 ezifomini ezifunayo

Ngakho-ke, wanquma ukungena ezemidlalo, kodwa angazi ukuthi ungaqala kuphi! Konke kuyinto eyisisekelo kuphela. Ngezivivinyo ezingu-12 ezilula, ungazithola uzimele futhi usekele umphumela.

Futhi okubaluleke kakhulu - awudingi ukuthenga ukubhalisa kwi-gym.

Kulezi zigaba ngeke udinga imishini ekhethekile noma imishini. Lezi zivivinyo zisekelwe ekusetshenzisweni okunengqondo kwesisindo somzimba wakho, futhi ungazenza cishe noma kuphi.

Ukuyinkimbinkimbi yokuzivocavoca ukuqeqeshwa okuyizicucu ngamaminithi angu-30, ngokusekelwe kuphela amandla okuphikisa. Ukuqeqeshwa okunjalo kusiza ukugcina ifomu elihle kakhulu ngaphandle kokuya ejimini. Into eyinhloko kuphela ukwazi ulwazi olufanele lokwenza umsebenzi ngamunye futhi ukwazi ukuwahlanganisa ngokucophelela ekuqeqeshweni okungama-20-30 ngomzuzu owodwa.

Ngaphambi kokuba uqale, thintana nomsebenzi ophumelelayo nomsebenzi omkhulu ukuze umphumela ungakugcini ukulinda! Futhi khumbula: kungcono ukwenza okuncane futhi okungcono kunokuningi nokungalungile!

1. Ama-push-ups.

I-Technique yokubulawa:

1. Beka izingalo nemilenze yakho ngobubanzi behlombe ngaphandle.
2. Bamba umzimba wakho endaweni "ye-lath". Umzimba wakho kufanele uhlele umugqa oqondile kusukela emgqeni kuya emaceleni.
3. Gcina intamo yakho ngokuhambisana namahlombe akho.
4. Ngesikhathi sokucindezela, zama ukugcina izimbongolo zakho eduze komzimba wakho.

Amaphutha ajwayelekile:

1. Amathambo akho ayaphuma noma ahamba.
2. Inhloko yakho iphakanyisiwe noma iphenduke phansi.
3. Amahlombe akho aphakanyiswa njalo emahlombe.

Yenza lula umsebenzi:

Ukuze uzinze kakhulu, ukwandisa ibanga phakathi kokuyeka kwakho.

Abaqalayo bangenza ama-push-ups endaweni lapho amadolo aphansi khona. Ngenketho enjalo, kubalulekile ukuqapha ukulondolozwa komugqa oqondile wezinqamu futhi emuva.

2. Planck.

I-Technique yokubulawa:

1. Beka izingalo zakho mayelana nobubanzi behlombe noma kancane kakhulu.
2. Gwema izintambo zakho.
3. Zama ukugcina umzimba wakho ngokuqondile kusuka phezulu kwekhanda lakho kuya ezinyaweni zakho.
4. Gwema umshini wesisu esiswini.
5. Cindezela inkinobho yakho.
6. Lungisa amehlo akho phansi noma ezandleni zakho.

Amaphutha ajwayelekile:

1. Amathambo akho ayaphuma noma ahamba.
2. Inhloko iphakanyiswa phezulu.
3. Umzimba wakho usezingeni elinjalo ukuthi awukwazi ukugcina umugqa oqondile.

Yenza lula umsebenzi:

Abaqalayo bangabamba ibha engaphansi kwekhathi edingekayo.

3. Ibhuloho elikhazimulayo.

I-Technique yokubulawa:

1. Yamukela isikhundla esivamile.
2. Bhonqa amadolo bese ubeka izinyawo zakho ububanzi bamahlombe akho, iminwe yakho ekhomba phambili.
3. Ukukhulisa imisipha yomzimba.
4. Bamba izithende zakho phansi bese uphakamisa izinyathelo zakho.

Amaphutha ajwayelekile:

1. Buka imisipha yakho yesisu. Kumele kube nzima.
2. Zama ukuphakamisa isikhumba saphezulu kakhulu. Ingemuva yakho akufanele igweme.

4. Ukuhlaselwa kwesicabucabu.

I-Technique yokubulawa:

1. Yamukela isikhundla sokuqala se-push-up.
2. Lunge ngenyawo lokunene ngaphandle kwesandla sokunene.
3. Landisa wonke unyawo.
4. Buyela esimweni sokuqala.
5. Phinda okufanayo ngomlenze owodwa.
6. Zama ukubamba isikhundla sebha.

Amaphutha ajwayelekile:

1. Amahlombe akho asuka emgqeni wezandla zakho.
2. Izindwangu zakho zisa.

5. Isibopho ngekotoni.

I-Technique yokubulawa:

1. Thatha isikhundla sokuqala sebha.
2. Ngesandla sakho sokunene, thinta kalula ihlombe lesokunxele.
3. Buyela esimweni sokuqala.
4. Phinda ngolunye uhlangothi: isandla sokunxele ngakwesokudla.
5. Zama ukugcina isikhundla esifanele se-bar, ngokugcwele ukuhlunga imisipha yomzimba nesisu.

Amaphutha ajwayelekile:

Wena uthwala isikhungo sokuvuthwa komzimba wakho uma uthwala ukotini.

6. Izikwele.

I-Technique yokubulawa:

1. Beka ububanzi bezintendana ngaphandle kwakho. Ngomphumela omkhulu, ububanzi bunganciphisa.
2. Vula izinzwane ezinyaweni zakho. Lokhu kuzogcina ibhalansi.
3. Qula futhi uzame ukugcina umhlane wakho uqonde.
4. Bheka phambili futhi kancane kancane.
5. Amadolo akho kufanele ahambisane nezinzwane ezinyaweni zakho.
6. Ingabe izikwele zijulile ngangokunokwenzeka.

Amaphutha ajwayelekile:

1. Amadolo akho akagcini umugqa oqondile ngamasokisi uma uhlakaza.
2. Uguqa ngamadolo akho ngaphakathi.
3. Phakamisa izithende zakho emhlabathini.
4. Dlulisa isisindo somzimba ezinzwaneni.

Yenza lula umsebenzi:

Abaqalayo bangagubha ngokujulile njengoba umzimba wabo ubavumela. Uma kunzima kuwe ukuba uqhube noma uzizwe ungakhululekile lapho ukhwela, zama ukushintsha ukujula kwama-squats.

7. Lunge kamuva.

I-Technique yokubulawa:

1. Qondanisa.
2. Thatha isinyathelo ohlangothini, udlulisele isisindo somzimba wakho phakathi nonyawo nesithende.
3. Zama ukwenza umlenze omkhulu kakhulu.

Amaphutha ajwayelekile:

Amadolo akho awela emgqeni wamasokisi akho.

8. I-Squat ene-jump.

I-Technique yokubulawa:

1. Yenza i-squat. Izindebe zakho kufanele zihambisane phansi.
2. Umhlane wakho kufanele ube oqondile.
3. Ngenkathi uhlakaza, gcina izandla zakho phambi kwakho, futhi ngenkathi usuqhaqhaza, ngokuzenzekelayo uthathe ngemuva kwakho emuva.
4. Yenza i-jump gxuma ngangokunokwenzeka nangesikhala.
5. Zama ukuhamba ngomusa.

Amaphutha ajwayelekile:

1. Amadolo akho awela emgqeni wamasokisi akho.
2. Phakathi nama-squats, udlulisela isisindo somzimba emasokisi.

9. Amaconsi nge-jump.

I-Technique yokubulawa:

1. Zama ukugcina idolo lakho nge-angle engama-90 degree.
2. Yenza kube lula phambili phambili. Ibhande lakho elingemuva lingathinti phansi.
3. I-torso yakho kufanele ibe endaweni eqondile.
4. Zama ukusabalalisa isisindo phakathi kwemilenze yangaphambili nangemuva ukugcina ibhalansi.
5. Yenza i-jump: umlenze wangaphambili uphindela emuva, futhi umlenze ongemuva ungene endaweni yokuhlala.
6. Buka izandla zakho: isandla sangaphambili siqhubekela phambili, umlenze ophikisanayo wenza i-lunge emuva.
7. Zama ukuhamba ngomusa.

Amaphutha ajwayelekile:

Amadolo akho uthinta phansi.

Yenza lula umsebenzi:

Abaqalayo bangenza ukuhlaselwa okuvamile ngaphandle kokugxuma.

10. Thinta ngomlenze owodwa.

I-Technique yokubulawa:

1. Qondanisa.
2. Khulisa ukucindezeleka kwesisu.
3. Ngokufanayo usakaze isisindo sakho.
4. Gxila phansi uphakamise unyawo lwakho ezingeni lezinyosi. Gcina amasokisi akho abuke phansi. Zama ukugoba ngokuphansi ngangokunokwenzeka.
5. Buyela esimweni sokuma usebenzisa i-hamstring yomlenze osekelayo.
6. Zama ukungabi nomfutho wemisipha yentamo, gcina ikhanda lakho likhululekile.

Amaphutha ajwayelekile:

1. Uma ujijimela, uzama ukufika phansi ngezandla zakho, okubangela ukuba ubuyele emuva. Qinisekisa ukuthi umhlane wakho uhlale uqondile, futhi isikhungo sokuvuthwa komzimba sisekelwe ezinkalweni.
2. Uma unyakazisa, uthinta phansi.
3. Ngesikhathi sokudonsa, ushintsha imilenze ngemva kokuphindaphinda njalo. Umthelela omkhulu wokuzivocavoca ungafinyelelwa kuphela uma ushintsha umlenze wakho emva kwendlela ngayinye. Zama ukusebenza ngomlenze owodwa wokuqala, bese-ke omunye.

11. Phindela emuva.

I-Technique yokubulawa:

1. Thatha isimo sokuma sokuqala.
2. Thatha isinyathelo ngonyawo olulodwa emuva.
3. Zama ukugcina ibhande langaphambili ekhoneni lama degree angu-90.
4. Buka emuva kwakho: kufanele kube okuqondile.
5. Sakaza isisindo sakho ngokulinganayo phakathi kwemilenze yangaphambili nangemuva.
6. Amadolo ezinyawo zakho angathinta phansi.
7. Buyela esimweni esiqondile, ususe isithende somlenze wangaphambili.
8. Buka ukuhamba kwezandla: isandla sangaphambili siqhubekela phambili, ngenkathi umlenze ophikisanayo wenza i-lunge emuva.

Amaphutha ajwayelekile:

1. Ususa isisindo somlenze wangaphambili emlenzeni onyawo.
2. Uma uphonsa, idolo lakho liyashintsha ohlangothini.
3. Ibhande lakho langaphambili ligoba ngaphakathi.

12. Ukuya ebhasini ezandleni zakho.

I-Technique yokubulawa:

1. Thatha isimo sokuma sokuqala. Zama ukulungisa imilenze yakho.
2. Qondanisa.
3. Gxila futhi uthinte ngezandla zezindebe phansi.
4. Nciphisa imisipha yomzimba. Buka emuva kwakho. Hambisa kusuka endaweni ejijimayo kuya endaweni yebha. Bese uhamba ngezandla zakho ngendlela ehlukile.
5. Amathanga akho kufanele ahlushwe uma wenza ushintsho ngendlela ehlukile.

Amaphutha ajwayelekile:

1. Izandla zakho uma zihambela endaweni ye-bar zihamba ngaphesheya kwesimo se-push-up.
2. Izindwangu zakho zithinta noma zishaya eceleni.
3. Uphakamisa ibhande lakho lehlombe.

Yenza lula umsebenzi:

Ngesikhathi sokuguqulwa kusuka endaweni yokuma kuya endaweni ye-bar, bhonsa imilenze yakho ukuze kube lula kuwe ukwenza lo msebenzi futhi ugcine ibhalansi yakho.

Izincomo zokuzivocavoca.

Ukuze uzizwe unenzuzo enkulu emisebenzini eyenziwa, zama ukuhlanganisa izivivinyo nomunye nomunye ukuze umthwalo emaqenjini ahlukahlukene we-muscle kufane. Isibonelo, uma ukhetha izivivinyo ezimbili zomzimba ongenhla (ukubopha kanye nokucindezela) kanye nezivivinyo ezimbili ezingxenyeni ezingezansi (amaphaphu kanye nama-squats), zama ukushintsha lezi zivivinyo ngomunye nomunye: ukuqhuma, amaphaphu, ibha, ama-squats. Isibonelo, sebenzisa amafomu okuqeqesha alandelayo ukukhulisa umphumela wokuqeqeshwa.

Ifomathi A.

Okubalulekile kwalolu hlobo lokuqeqesha ukuthi usebenzise imizuzwana engu-30, uphumule imizuzwana engu-10. Ukuqedela, uzodinga ukuzivocavoca oku-3 ongakhetha kuzo. Umsebenzi ngamunye wenza izikhathi ezingu-10.

Inkambo yokuqeqesha:

1. Ukuzivocavoca 1: amasekhondi angu-30.
2. Ukuphumula: imizuzwana engu-10.
3. Ukuzivocavoca 2: imizuzwana engu-30.
4. Ukuphumula: imizuzwana engu-10.
5. Ukuzivocavoca 3: 30 imizuzwana.

Ifomathi B.

Kule fomethi yokuqeqesha, kuzodingeka ukhethe ukuqeqeshwa okungu-4. Ukuqeqeshwa kuzokwenzeka ngezigaba ezimbili, ngasinye esinezivivinyo ezimbili. Okubalulekile ukuthi udinga ukwenza umsebenzi ngamunye izikhathi ezingu-10. Izinyathelo ziphindwa izikhathi ezingu-8. Okokuqala, wenza isigaba sokuqala sokuqeqesha kusuka emisebenzini emibili, bese uphumula imizuzu emibili bese uya esiteji sesi-2.

Inkambo yokuqeqesha:

ISIGABA 1.

1. Ukuzivocavoca 1: 10 ukubuyela emuva.
2. Ukuzivocavoca 2: 10 ukubuyela emuva.
3. Phinda isinyathelo 1 izikhathi ezingu-8.
4. Ukuphumula: imizuzu emibili.

ISIGABA 2.

1. Ukuzivocavoca 3: 10 okuphindaphindiwe.
2. Ukuzivocavoca 4: 10 ubuyela.
3. Phinda isinyathelo 2 izikhathi ezingu-8.

Ifomethi C.

Ngefomethi C, uzodinga ukuzivocavoca okungu-4 ongakhetha kukho. Okubalulekile ukuthi uzokwenza izivivinyo izikhathi ezingu-10 ngesikhathi.

Inkambo yokuqeqesha:

1. Vula isitophuwashi. Yenza okuphindwe kabili kokuzivocavoca 1.
2. Uma uqedela ukuphindaphinda oku-10 kokuzivocavoca 1, qalisa i-jumping jack ukuvivinya umzimba kuze kube ngu-1 ngomzuzu esitokisini.
3. Kusukela emaminithini angu-1: 10 okuphindaphindiwe Ukuzivocavoca 2.
4. Uma uqedela ukuphindaphinda oku-10 kokuzivocavoca 2, qalisa ukuzivocavoca kwejack kuze kube semaminithi amabili kusitophuwashi.
5. Kusukela kumaminithi angu-2: 10 Ukuphindaphinda 3.
6. Uma uqedela ukuphindaphinda oku-10 kokuzivocavoca 3, qalisa i-jumping jack ukuvivinya umzimba kuze kufike kumaminithi amathathu kusitophuwashi.
7. Kusukela emaminithi angu-3: 10 okuphindaphindiwe kokuzivocavoca 4.
8. Yiba nokuphumula.
9. Phinda izikhathi ezingu-5.