Bella Adams
Ufuna ukuvalelisa ekugcineni igolide lakho lokhalo? Ngalezi zivivinyo eziyisi-6 zesisindo somzimba akunankinga. Ngaphandle kwezisindo, uzothuthukisa umjuluko ngalezi zivivinyo eziyisi-6.
Akudingeki uphakamise izinsimbi ezisindayo noma uhambe ibanga elide ukuze ushise amafutha.
Ukuzivocavoca ngesisindo somzimba wakho kusebenza ngendlela efanayo, kwenza umzimba ube namandla, kushukumisa umzimba we-fat metabolism, futhi kusiza ukwakha imisipha.
Lezi zivivinyo eziyisithupha zesisindo somzimba zilungele ukwehlisa isisindo futhi manje zingakudala zangempela lapho uziqeqesha ngesisindo somzimba wakho.
Yehlisa isisindo futhi uthuthukise ukushiswa kwamafutha ngokuzivocavoca kwe-bodyweight okungu-6
- I-Sumo Squats yamathanga nezinqe
Ama-Sumo Squats enza ithoni yamathanga angaphakathi futhi acwebe ama-glutes.
Nansi indlela: Yima imilenze yakho ibe banzi – ivuleke kancane kunobubanzi bamahlombe – bese uphendulela izinyawo zakho ngaphandle kancane. Sula izandla zakho zibe izibhakela phambi kwesifuba sakho futhi ungene endaweni ye-squat.
Phinda ukuzivocavoca izikhathi ezingu-15 kuya kwezingu-20 futhi ukhuphule isivinini - ngale ndlela uzohambisa umzimba wakho futhi ushise amakholori amaningi.
- Ama-Push-Ups / Ama-Push-Ups Omzimba Ongaphezulu
Baqinisa iqolo, i-triceps, namahlombe ngesikhathi esifanayo: ama-push-ups, abuye aziwe ngokuthi ama-push-ups.
Qinisekisa ukuthi indawo yakho yokuqala ihlanzekile: beka izandla nezinyawo zakho kumata, futhi amahlombe nezinqulu zakho kufanele zakhe umugqa oqondile. Donsela isisu sakho bese uphendulela izindololwane zakho kancane.
Bese wenza i-push-up bese uziphushela emuva. Qala ngezimpinda eziyi-10 kuye kweziyi-15. Awukwazi ukukwenza? Bese uzama ama-push-ups amahlanu kuqala futhi wandise kancane.
- I-HIIT Classic: Abaqwali Bentaba
Benza izinga lokushaya kwenhliziyo yakho ngokushesha futhi bashise amakholori amaningi. Ama-Mountain Climbers ayingxenye efanele yokuzivocavoca kwe-HIIT.
Zisekele ngezandla nezinyawo zakho phansi, okufana nesimo sokusunduza phezulu. Khona-ke, shintsha imilenze yakho ngasesifubeni sakho, ukhuphule ijubane ngemva kokuphindaphinda okumbalwa.
Zama ukubamba imizuzwana engama-30 kuye kwengama-45.
- Ama-Jump Squats wonke umzimba
Ukuzivocavoca umzimba ogcwele okupakisha i-punch: Hamba endaweni efinyelela ububanzi behlombe, bese ushintshela ku-squat ejulile bese ugxumela emoyeni. Lapho ufika, kufanele ubuyele endaweni ye-squat.
Phinda ama-Jump Squats okungenani izikhathi ezingu-10 kuya kwezingu-15 ukuze uziphonsele inselelo.
- I-Side Plank Dips okhalo lwakho
I-Side Plank Dips yenza ukhalo lwakho lube sesimweni: Lala eceleni kumata, beka indololwane eyodwa, bese kancane ulethe umzimba wakho phezulu.
Phakamisa izinqulu zakho kuze kube yilapho umzimba wakho wenza umugqa osuka ekhanda uye ozwaneni. Ngenkathi wenza lokhu, ziphushele phansi ngengalo engezansi bese ugcine ihlombe lakho lizinzile.
Yenza izimpinda eziyishumi, bese kuba ithuba lolunye uhlangothi.
- I-Triceps Dips yezingalo zakho
Ukuzivocavoca okuphezulu kwezingalo ezithonisiwe. Nansi indlela okusebenza ngayo: Beka izandla zakho phezu kwetafula, esihlalweni, noma ebhokisini eliqinile.
Gcina umzimba wakho ongenhla uqondile, amehlo akho aqonde phambili. Buyisela izindololwane zakho eduze nomzimba wakho njengoba uhambisa umzimba wakho kancane kancane.
Hlanganisa lezi zivivinyo zesisindo somzimba ube wukuzivocavoca kwakho
Uma wenza lezi zivivinyo njalo, akukho lutho oluzoma endleleni yokuphumelela kwesisindo. Abaqeqeshi bethu u-Anna-Lena no-Nicole batusa ukwenza imizuliswano emi-2 ukuya kwemi-5 yalo msebenzi.
Kungcono ukwandisa kancane, uqale ngemizuliswano emibili bese uzama ukukhuphukela emizuliswaneni emi-5 ngesikhathi esithile.
